Introduction
The Prison Training Program is an effective weight training method. Many of these forgotten but powerful techniques are on the brink of extinction. Modern bodybuilding has changed our thinking by imposing false beliefs. So we made this film in Alcatraz, back in the days when The Rock was the largest prison for high-risk criminals. Perhaps this is the most correct place to show the methods of training prisoners.
These techniques focus on a chain of ten sequential exercises. When you have mastered one exercise, move on to the next. Having reached the tenth stage, you will become the strongest in this series of exercises. For this reason, the 10th level in any of the series is called the "master level". You will become more aware of how this works if you additionally read the book The Training Zone (from Peter Publishing House).
Technique / how to do
Rule one: lift your body up and down!
Most associate the bridge with oriental practices such as yoga. And as a result, this exercise is considered static hold. But in traditional Western strength training such as wrestling and gymnastics, the bridge is a dynamic exercise and is used to strengthen the back. It has to do with movement - here you move up and down.
. , , . .
: , . . , — .
, , — . , . , - , .
, , . : , . .
: !
, . , : , , . , . , , . . , , . — .
, — . , . , , , — . — , .
, — . , . — . , , — . . , . !
: !
, , , . , , — . .
, «», . . . . , . , «» . , . !
: !
. : / — , . , , , .
— . , . , . .
, . — , .
: !
, . . — « ». . , . , .
, , . . , . , , . .
: , !
, , . , , — . . . .
, — , — . , , .
, . . , , , , — , . , , .
: !
, , . - , — . — ! . , , — .
? , , . . , , .
, . , — . .
: !
— — . , , . . , . - . , — , .
— , , , — . , . , . . , .
: !
, « ». , . : — . .
. . , - . — . . , . !
: !
— . , , , « », . — . , — , .
— , . . . .
— , , . . , , , .
, , , , — . , — .
:
: , , . , , , . , . - , , , .
, , , , — .
, . 15-20 . .
, . , . , . . , .
, . — . , , .
, . , .
10 . 25 , 10. 25 , 10. 50 , .
:
, . , . . , .
— , : , . . , .
, . , . 10-15 , — . , , , « ».
, . . . , — . . , .
, . — . , , .
, . , .
10 . 20 , 10. 20 , 10. 40 , .
:
, , , , . , , « ».
— , . , . — .
, . , , . , . . — .
, . . , . . .
, . . , , .
. , , , , .
8 . , 15- , 8. 15 , 8. 30 .
:
— , , , « ». , . , , « ». .
. 15-20 . . — . , . , . .
, . — . , .
, . . , , . . — , .
, . , .
8 . 15, . . 25 , .
:
, . , . — , , .
— , — . , .
, . . , , . — . , . : , — . , .
, . . . . .
, . . , .
, . , .
8 . , 15 . 8 . 20 , .
:
, . , — . .
— , , . . , , , , , . , , , «» . .
. 15-20 . . — .
, . . . . .
, . . , , , .
, — . — .
6 , 10. 6 . 15 , . , — .
:
. , — . . .
— «» . - . , , .
, — . , . , . , . , . , — . , — . , .
. — . , . , . . , . . , ( ). , . . , , . , .
, . . «» , , . «», . «» , , . . , . , . . , .
, .
. — !
3 . , 6 . 3 . 10 , .
:
, . . — , , . .
( ). - , , . . , . , .
.
«» , . , . , .
, , . . , , . . «» , . . .
, . , .
, , . , 4 . 2 , 8 .
:
, . , . , !
, . . , , , , .
, . , , . , -!
, , . , . , . , , .
, . . .
. , . . , . . , , . , ! , , . , .
, .
. , .
, . 3 , 3 . 6 , .
:
. . . . , . , .
, , . . , , ? , , !
. , , . . , , — , . , , . — , .
, - . — ! , ! , . , , , . — . , , .
, . . .
. , . . , . . , , . , ! , , . , . , .
, . , . «» , . , , . , , . . , .
, . , . , . — .
, . , . , — , - . , — .
, «» . , , . , — .
. «» — «» . , . , . — .
. , , — . , — «» . .
, , «» . , — . , — . .
. , . , . — .
. , . , . , . — , .
, . , , . , . — , , — . , .
. , , . .
— () . , , , - . .
, . , .
— , . . . , . , , .
. — . — , . , .
, . — , .
- . , , .
. — . ! ! , . - .
