Explosive Calisthenics Superhuman Power, Maximum Speed and Agility, Plus Combat-Ready Reflexes—Using Bodyweight-Only Methods

309 Pages·2016·21.07 MB·English

by  Paul "Coach" Wade

PRAISE FOR EXPLOSIVE CALISTHENICS
“The first physical attribute we lose as we age is our ability to generate power.
Close behind is the loss of skilled, coordinated movement. Both of these losses
lead to frailty and devastating falls in old age. The fix is never to lose these
abilities in the first place! Paul Wade’s Explosive Calisthenics is the best
program for developing power and skilled movement I have seen. Just as with
his previous two books, the progressions are masterful with no fancy equipment
needed.
You don’t have to achieve a full back flip or kip up to get HUGE benefit from
mastering the early progressions. It doesn’t matter if you are a 20-year old
looking to push your power and agility to new heights or approaching middle
age, trying to slow the hands of time. Do yourself a favor and get this amazing
work. This book will be the gold standard for developing bodyweight power,
skill, and agility.”
—CHRIS HARDY, D.O. MPH, CSCS, author, Strong Medicine
“Martial arts supremacy is all about explosive power and speed, and you will
possess both once you’ve mastered the hardcore exercises in Explosive
Calisthenics. Take your solo training to a level you never even imagined with
these teeth-gritting, heart-palpating exercises—from a master of the genre.”
—LOREN W. CHRISTENSEN, author of over 50 books, including
Fighting Power: How to Develop Explosive Punches, Kicks, Blocks, and
Grappling and Speed Training: How to Develop Your Maximum Speed for
Martial Arts
“Explosive Calisthenics by Paul ‘Coach’ Wade is a masterfully constructed
roadmap for the attainment of power, functional speed, and agility. The book is
extreme in that only a small percentage of the population would be able or
willing to fully take the challenge, but at the same time, brilliant in that the path
proceeds methodically and progressively from relatively simple to extremely
advanced, allowing a discretionary endpoint for each individual.
The book is also refreshingly raw. The exercises are all done using only
bodyweight and little in the way of equipment. There are only five moves to
master and yet each is a proverbial double-edge sword—at the same time
dangerous yet potentially transformative.
Take this on and I doubt you will ever again be satisfied with the mundane
bench press or the other exercise machines found in the typical gym.”
—PATRICK ROTH, M.D., author of The End of Back Pain: Access Your
Hidden Core to Heal Your Body, Chairman of Neurosurgery at Hackensack
University Medical Center and the director of its neurosurgical residency
training program.
“Once again, Paul ‘Coach’ Wade, inspires with a life-changing approach to
fitness that relies only on the weight of one’s body. In his comprehensive new
book, Explosive Calisthenics, he presents how calisthenics can and should be
taken to the next level. Starting as he always does, with history of the early
practitioners of bodyweight training, Explosive Calisthenics explains the widely
misunderstood difference between ‘strength’ and ‘power’ as perhaps the key
theme. This crucial distinction is what defines truly functional exercise as a life-
long endeavor that has been a fountain of youth since ancient times.
To that, Wade ties his dynamic calisthenics to popular disciplines including
my own, martial arts—drawing on exercises specific to the combative arts, but
applicable to any physical activity. Wade also includes basic jumps, rolls, and
somersaults as key parts of the regimen. Correctly, Wade prefers not to define
these as ‘gymnastics’ but as whole-body explosive power and speed training.
While this may not be for everyone at first, I would encourage the calisthenics-
advanced non-gymnast, to give these ‘explosive’ movements a try.
Of particular note to me as a long-time proponent of time-tested, more
functional fitness training, I very much appreciated Wade’s discussion of
developing the senses as a fundamental part of Explosive Calisthenics. As a
professional, more traditional martial artist and Chen Taijiquan practitioner,
development of the senses through exercises that utilize whole-body movement
and stringent eye-hand-foot coordination practices, Wade’s presentation of total
senses development as part of advanced calisthenics training is fantastic to see.
And lastly, Wade’s emphasis on solo training, which he explains so well, is
something not to be over-looked. The importance of solo training not only builds
true functional fitness, but as Wade describes, provides an inner strength and
focus that spoke directly to me as a traditional martial artist. In my teachings
I’ve always maintained that relying on no one else or any apparatus other than
your own body for core training is what truly separates the master from the
student and from those who can’t let go of psychological and physical baggage
that holds them back, from those whom depend on nothing other their own
strength. Wade’s discussion of this ageless wisdom is magnificent to see and is
to me the heart and soul of Explosive Calisthenics.”
—STEPHAN BERWICK, author True Strength Yang
“Explosive Calisthenics is an absolute Treasure Map for anybody looking to
tear down their body’s athletic limitations. Who doesn’t want to be able to kip to
their feet from their back like a Bruce Lee? Or make a backflip look easy? Paul
makes you want to put down the barbells, learn and practice these step-by-step
progressions to mastering the most explosive and impressive bodyweight
movements. The best part is? You can become an absolute Beast in under an
hour of practice a week. Way to go, Paul! AROO!”
—JOE DISTEFANO, Spartan Race, Director of Training & Creator of the
Spartan SGX Certification “Explosive Calisthenics continues the epic saga of
the Convict Conditioning opus, which has become a staple for any bodyweight
training library. If you’ve applied all the incredible techniques taught in the first
two books, you’ll be able to maximize your training with even more impressive
moves. Coach Wade offers up a blueprint for pushing your workouts to a whole
new level. Lots of books say they are taking things to a whole new level—this
one really does.
Where books one and two laid a strong foundation with exercises like muscle-
ups and human flags, Explosive Calisthenics literally brings in the explosiveness
by introducing flips and other power-based moves. With his usual step-by-step
guides and clear instructions, Wade covers an extensive list of exercises with
progressions and regressions that makes this book perfect for both beginners and
advanced calisthenics enthusiasts. Holding true to the Dragon Door style, the
pics are bold and easy to follow. I’m inspired to go do some flips right now!”
—MIKE FITCH, creator, Global Bodyweight Training
“Your body is the ultimate ‘training tool’. Paul Wade shows you how to
transform your own body and turn it into a weapon! I’ve taken these methods
and applied them to the training of my athletes as well as my own training and
the bottom line is that they work. The workouts and exercises deliver. They are
powerful and results driven.
If you are done wasting your time on fads and gimmicks and simply want a
training program that works BIG time. This is it.”
—ZACH EVEN-ESH, author The Encyclopedia of Underground Strength
and Conditioning
“Coach Wade saved the best for last! Explosive Calisthenics is the book all
diehard Convict Conditioning fans have been waiting for. There has never been
anything like it until now!
With his trademark blend of old-school philosophy, hard-earned wisdom and
in-your-face humor, Coach expands his infamous system of progressive
bodyweight programming to break down the most coveted explosive moves,
including the back flip, kip-up and muscle-up. If you want to know how far you
can go training with just your own bodyweight, you owe it to yourself to get this
book!”
—AL KAVADLO, author, Stretching Your Boundaries
“Explosive Calisthenics is aptly-named. This book is a power-boosting
‘smart-bomb’ that delivers a payload of immensely practical info. The content is
not only interesting and unique, it practically screams at you to try it out. You
will love the skills and their associated progressions. For multi-sport athletes,
prospective parkour-enthusiasts, budding badasses and aspiring ninja warriors
everywhere, here is your textbook!”
—MIKE GILLETTE, author, Rings of Power
“Paul Wade’s series Convict Conditioning continues with the newest addition,
Explosive Calisthenics. I applaud the loss of the convict/prison shtick and we
get to explore what Wade does best: he progresses a movement from the basic
and simple to, in this case, it’s most complex (and awesome). The chapter on
programming, the sets and reps of things, has a series of rules that you will
instantly claim as your own.
“I can’t believe we abandoned traditional calisthenics in our schools and
training programs, but this book is the best argument I know for carrying signs
in front of schools proclaiming ‘No More Dodgeball’ and ‘Calisthenics
Progressions for All!’”
—DAN JOHN, author, Never Let Go
“I have found in my work with world-class athletes that they have a common
skill; the ability to generate explosive power. Paul Wade’s new book shows you
not only how to generate explosive power, but how to direct and control it as
well. If you have ever wanted to join the rank of superhuman, this book gives
you the road map of how to get there. The progressions allow anyone to master
the skills of the athletic elite. Plus you’ll also learn Speed Hacks that will give
you lightning quick reflexes and Animal Drills for agility. Get this book and
become amazing!”
—JON BRUNEY, author, Neuro-Mass
© Copyright 2015, Paul “Coach” Wade A Dragon Door Publications, Inc. production All rights under International and Pan-American
Copyright conventions.
Published in the United States by: Dragon Door Publications, Inc.
5 East County Rd B, #3 • Little Canada, MN 55117
Tel: [phone] • Fax: [phone]
Credit card orders: 1-800-899-5111 • Email: [email protected] • Website: www.dragondoor.com
ISBN 10: 0-938045-83-0 ISBN 13: 978-0-938045-83-0
This edition first published in February, 2015

Printed in China No part of this book may be reproduced in any form or by any means without the prior written consent of the
Publisher, excepting brief quotes used in reviews.
Book design and cover by Derek Brigham • www.dbrigham.com • [email protected]
DISCLAIMER: The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur
through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational
purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in
them.
Digital book(s) (epub and mobi) produced by Booknook.biz.
— CONTENTS —
Foreword by John Du Cane
PART I: POWER, SPEED, AGILITY
1: Power Up! The Need for Speed
2: Explosive Training: Five Key Principles
3: How to Use This Book: Core Concepts and Answers
PART II: THE EXPLOSIVE SIX
4: Power Jumps: Advanced Leg Spring
5: Power Pushups: Strength Becomes Power
6: The Kip-Up: Kung Fu Body Speed
7: The Front Flip: Lightning Movement Skills
8: The Back Flip: Ultimate Agility
9: The Muscle-Up: Optimal Explosive Strength
PART III: PROGRAMMING: THEORY AND TACTICS
10: Making Progress: The PARC Principle
11: Power and Skill: Twin Training Methodologies
12: Power Building: The Rule of Three and the Rule of Six
13: Skill Development: Time Surfing and Consolidation Training
14: Sample Programs: Session Templates
BONUS MATERIAL
Bonus Section 1—Advanced Speed Training:
“Coach” Wade’s Top Ten Tricks and Hacks
Bonus Section 2—Animal Agility Drills
EXPLOSIVE SIX: COMPLETE PROGRESSION CHARTS
Model Bios
Photo Credits
Acknowledgements