Name: Paul Wade - Explosive Calisthenics
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Exploring the Essential Features of “Paul Wade – Explosive Calisthenics”

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

By Paul “Coach” Wade

392 pages paperback

How to Lead, Survive and Dominate Physically—By Becoming “The Complete Package” As an Athlete…
Explosive Calisthenics is for those who want to be winners and survivors in the game of life—for those who want to be the Complete Package: powerful, explosive, strong, agile, quick and resilient. Traditional martial arts have always understood this necessity of training the complete package—with explosive power at an absolute premium. And resilience is revered: the joints, tendons, muscles, organs and nervous system are ALL conditioned for maximum challenge.

Really great athletes are invariably that way too: agile as all get-go, blinding speed, ungodly bursts of power, superhuman displays of strength, seemingly at will…

The foundation and fundamentals center, first, around the building of power and speed. But Explosive Calisthenics does a masterful job of elucidating the skill-practices needed to safely prepare for and master the more ambitious moves.

But Explosive Calisthenics doesn’t just inspire you with the dream of being the Complete Package. It gives you the complete blueprint, every detail and every progression you could possibly want and need to nail your dream and make it a reality. You, the Complete Package—it’s all laid out for you, step by step.

“The first physical attribute we lose as we age is our ability to generate power. Close behind is the loss of skilled, coordinated movement. 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

Teach your body to be the lightning-
fast, explosive, acrobatic super-hunter
your DNA is coded to make you…

With Explosive Calisthenics, Paul Wade challenges you to separate yourself from the herd of also-ran followers—to become a leader, survivor and winner in the physical game of life. But he doesn’t just challenge and inspire you. He gives you the direct means, the secrets, the science, the wisdom, the blueprints, the proven methods and the progressions—that make success inevitable, when you supply your end in consistent, diligent, skillful application.

Now a legendary international bestseller, Convict Conditioning can lay claim to be the Great Instigator when it comes to the resurgence of interest in bodyweight exercise mastery.

And—while Convict Conditioning 2 cemented Wade’s position as the preeminent authority on bodyweight exercise—there is no doubt that his magisterial new accomplishment, Explosive Calisthenics is going to blow the doors off, all over again.

What makes Explosive Calisthenics so exciting—and so profound in its implications?

See, it goes back to the laws of brute survival. It’s not “Only the strongest shall survive”. No, it’s more like: “Only the strongest, quickest, most agile, most powerful and most explosive shall survive.” To be a leader and dominator and survivor in the pack, you need to be the complete package…

A vanishing percent of people who workout even attempt to unlock their body’s inherent power and speed—choose to be different: reclaim your pride and dignity as a fully-realized human being by fully unleashing your true athletic capacity…

Now—for those who have the balls and the will and the fortitude to take it on—comes the next stage: Explosive Calisthenics. The chance not only to be strong and healthy but to ascend to the Complete Package. If you want it, then here it is…

PART I: POWER, SPEED, AGILITY

1: Power Up! The Need for Speed

Power defined—understanding the difference between strength and power…P 3

Functional speed—and the golden mean for power in athletics…P 6

Discover how to move your entire body with lightning speed… P 6

Agility defined…P 7

Discover how to efficiently alter your movement at high velocity…P 7

The difference between complex power and simple power—and what it means for athletic success…P 7

Discover how to enhance your reflexes to generate higher levels of power speed and agility…P 9

Why most gym-trained athletes lack THESE qualities—and will therefore NEVER attain true athleticism…P 10

2: Explosive Training: Five Key Principles

How modern Americans have become the slowest, least agile members of our species in all history—and what we can do about it…P 11

How you CAN teach your body to be the lightning-fast, explosive, acrobatic super-hunter your DNA is coded to make you…P 12

The 5 key principles for developing speed, power and agility… P 12

How to be the COMPLETE explosive machine…P 13

Why traditional box work, core training and Olympic lifting simply won’t cut it—when your goal is high-level explosiveness…P 14

If you really want to build monstrous power, speed and agility in the shortest possible time—HERE is what you absolutely MUST stick with…P 18

The 6 movements you must master—for the ultimate in hardcore explosiveness…P 19

The true essence of calisthenics mastery lies here—and only here…P 19

3: How to Use This Book: Core Concepts and Answers

Do you need to learn the Explosive 6 in any particular order?…P 26

Do you have to start with Step 1?…P 27

How to train short-distance speed…P 32

“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
Mastery of progressive calisthenics is like building an arsenal-full of weapons for your physical transformation. The Power Jump and Power Pushup will set up your foundation by supercharging your nervous system, ramping up your reflexes and amping your speed and power.

Expect to be remarkably and resiliently strengthened in your bones, joints, tissues and muscles—over the entire body.

In other words: hard, dedicated work on just the Power Jump and the Power Pushup alone can turn a slow, clumsy Joe Average into a lightning-powered cyborg…

PART II: THE EXPLOSIVE SIX

4: Power Jumps: Advanced Leg Spring

If you really want to become explosive, then the legs are the source of it all—and the best way to train the legs is with progressive power jumps. Here is the 10-step blueprint for achieving ultimate leg power…

Understanding the importance of developing springy legs…P 37

Deconstructing the power jumps…P 38

How to develop the crucial skills of launching, tucking and landing…P 38—40

How to take advantage of Myotatic Rebound—to correctly absorb and redirect force…

How to correctly block when you jump…P 41

Do you need Plyo boxes?…P 43

Step One: Straight Hop—Performance, X-Ray, Regressions, Progressions…P 44

Step Two: Squat Jump—Performance, X-Ray, Regressions, Progressions…P 46

Step Three: Vertical Leap—Performance, X-Ray, Regressions, Progressions…P 48

Step Four: Block Jump—Performance, X-Ray, Regressions, Progressions…P 50

How to develop the ability to transfer force in dramatic fashion…P 50

Step Five: Butt-Kick Jump—Performance, X-Ray, Regressions, Progressions…P 52

Step Six: Slap Tuck Jump—Performance, X-Ray, Regressions, Progressions…P 54

Step Seven: Tuck Jump—Performance, X-Ray, Regressions, Progressions…P 56

Confer some serious explosive power to the lower body—and is a perquisite for becoming really fast…P 56

Step Eight: Catch Tuck Jump—Performance, X-Ray, Regressions, Progressions…P 58

Step Nine: Thread Jump—Performance, X-Ray, Regressions, Progressions…P 60

Master Step: Suicide Jump—Performance, X-Ray…P 62

The ultimate tucking drill—once you master this drill, kip ups, front flips and back flips will come much easier than you ever imagined…P 62

Going Beyond…P 64

Reverse Suicide Jump…P64

Small Space Drills—3 useful speed and power techniques…P 69

Cossacks—for great supple strength and balance…P 69

Wide-to-Close Pop-Ups…P 70

Wall Threads…P 71

5: Power Pushups: Strength Becomes Power

To round out a basic power training regime, you need to pair jumps with a movement chain which performs a similar job for the upper-body and arms. The best drills for these are power push ups. Here is the 10-step blueprint for becoming an upper-body cyborg…

How to get arms like freaking jackhammers…P 73

How to skyrocket pour power levels, maximize your speed and add slabs of righteous beef to you torso and guns…P 73

How to develop upper-body survival-power—for more effective punching, blocking, throwing and pushing…P 73

How speed-power training trains the nervous system and joints to handle greater loads…P 73

The more power you have in your arms, chest and shoulders, the stronger they become. And the stronger they become, the harder you can work them and the bigger they get…P 73

Gives you an extra edge in strength AND size…P 73

Why the best way is the natural way…P 74

Deconstructing Power Pushups…P 74

Correct elbow positioning and where to place your hands (crucial)—to spring back with optimal power…P 74

Why cheating with the Earthworm will only rob you—if freakish strength gains are your goal…P 76

How to apply the Myotatic Rebound effect to maximal advantage in your power pushups…P 78

The Power Pushup Chain…P 79

Step One: Incline Pop-Up—Performance, X-Ray, Regressions, Progressions…P 80

A perfect way to gently condition the shoulders, elbows and wrists for the harder work to come

Step Two: Kneeling Push-Off—Performance, X-Ray, Regressions, Progressions…P 82

How to turn your strength into power—and an exceptional way to build your punching force…P 82

Step Three: Pop-Up—Performance, X-Ray, Regressions, Progressions…P 84

A nearly magical preliminary exercise to get better at clap pushups.

Step Four: Clap Pushup—Performance, X-Ray, Regressions, Progressions…P 86

How the clap pushup builds exceptional levels of torso power and quick hands, whilst toughening the arms and shoulders—invaluable for boxers, martial artists and football players.

Step Five: Chest-Strike Pushup—Performance, X-Ray, Regressions, Progressions…P 88

Step Six: Hip-Strike Pushup—Performance, X-Ray, Regressions, Progressions…P 90

A killer bridging exercise between clapping in front of the body and clapping behind.

Step Seven: Convict Pushup—Performance, X-Ray, Regressions, Progressions…P 92

Step Eight: Half-Super—Performance, X-Ray, Regressions, Progressions…P 94

Builds high levels of pure shoulder speed—excellent for all martial artists.

Step Nine: Full Body Pop-Up—Performance, X-Ray, Regressions, Progressions…P 96

Master Step: The Superman—Performance, X-Ray…P 98

A wicked, wicked move that works the whole body—both anterior and posterior chains.

Get upper-body pushing muscles that are king-fu powerful and robust as a gorilla’s…P 98

If God had handed us a “perfect” explosive upper-body exercise, it might be this…P 98

Going Beyond…P 100

The Aztec Pushup…P 101

The Crossing Aztec Pushup… P 102

The One-Arm Clapping Pushup…P 103

Small Space Drills…P104

The Push Get-Up…P 104

Round-the-Clock Pushups…P 105

360 Jump…P 106

Fast feet and hands go together like biscuits and gravy—here’s how to make it happen.

6: The Kip-Up: Kung Fu Body Speed

The mesmerizing Kip-Up is the most explosive way of getting up off your back—and is a surprisingly useful skill to possess. Learn how here…P 109

Deconstructing Kip-Ups…P 110

The Roll-Up, Hand Positioning, the Kick and the Rotation…P 112

Step One: Rolling Sit-Up—Performance, X-Ray, Regressions, Progressions…P 114

A fantastic conditioning exercise, which strengthens the midsection, hips and back…P 114

Step Two: Rolling Squat—Performance, X-Ray, Regressions, Progressions…P 116

How to generate forward momentum.

Step Three: Shoulder Pop—Performance, X-Ray, Regressions, Progressions…P 118

Strengthens and conditions the wrists and shoulders for the task of explosively pushing the body up.

Step Four: Bridge Kip—Performance, X-Ray, Regressions, Progressions…P 120

Learn how to generate enough lower body power to throw the head, shoulders and upper back off the floor.

Step Five: Butt Kip—Performance, X-Ray, Regressions, Progressions…P 122

Step Six: Half Kip—Performance, X-Ray, Regressions, Progressions…P 124

Step Seven: Kip-Up—Performance, X-Ray, Regressions, Progressions…P 126

Impossible without an explosive waist, super-fast legs and the total-body ability of a panther—which you will OWN when you master step seven…

Step Eight: Straight Leg Kip-Up—Performance, X-Ray, Regressions, Progressions…P 128

Step Nine: Wushu Kip-Up—Performance, X-Ray, Regressions, Progressions…P 130

Master Step: No-Hands Kip-Up—Performance, X-Ray, Regressions, Progressions…P 132

If there is a more impressive—or explosive—way to power up off the floor, then humans haven’t invented it yet…

Master this advanced drill and your total-body speed and agility will start to bust off the charts…P 132

Going Beyond

Roll Kip, Head Kip and Ditang Breakfall…P 134—136

Small Space Drills…P 137

Bridge Push-Offs, Sitting Kips and prone Kips…P 137—139

7: The Front Flip: Lightning Movement Skills

The Front Flip is THE explosive exercise par excellence—it is the “super-drill” for any athlete wanting more speed, agility and power.

Discover how to attain this iconic test of power and agility—requiring your entire body, from toes to neck, to be whip-like explosive…P 141

Deconstructing Front Flips…P 142

Run-Up, Take-Off, Unfurl, landing…P 142—143

The Front Flip Chain…P 144

Step One: Shoulder Roll—Performance, X-Ray, Regressions, Progressions…P 146

Step Two: Press Roll—Performance, X-Ray, Regressions, Progressions…P 148

Step Three: Jump Roll—Performance, X-Ray, Regressions, Progressions…P 150

Step Four: Handstand Roll—Performance, X-Ray, Regressions, Progressions…P 152

Step Five: Backdrop Handspring—Performance, X-Ray, Regressions, Progressions…P 154

Step Six: Front Handspring—Performance, X-Ray, Regressions, Progressions…P 156

A phenomenal explosive drill in its own right…

Step Seven: Flyspring—Performance, X-Ray, Regressions, Progressions…P 158

Step Eight: Back Drop Flip—Performance, X-Ray, Regressions, Progressions…P 160

Step Nine: Running Front Flip—Performance, X-Ray, Regressions, Progressions…P 162

Master Step: Front Flip—Performance, X-Ray…P 164

Going Beyond…P 166

The Round-Off and the Cartwheel…P 166—167

Small Space Drills…P 170

Kojaks, Thruster and Unilateral Jump…P 170—172

8: The Back Flip: Ultimate Agility

The Back Flip is the most archetypal acrobatic feat—displaying integrated mastery of some of the most fundamental traits required for total explosive strength.

If you want to be a contender for the power crown, then you have to get to own the Back Flip—which defines true agility…

Discover how to develop a super-quick jump, a massive hip snap, a powerful, agile waist and spine—and an upper body that can generate higher levels of responsive force like lightning… Simply put, this is the single greatest test of explosive power, true speed and agility found in nature. Here is how to pass the test…

Deconstructing the Back Flip…P 176

General tips for the many skills needed to master the Back Flip…P 176

5 key exercises to strengthen you arms and shoulders…P 178

How to achieve a powerful Tuck…P 179

How to use the Depth Jump to further condition your joints…P 179

The Back Flip Chain…P 180

THIS is the most important consideration to have in place for finally achieving the Back Flip…P 180

Step One: Rear Shoulder Roll—Performance, X-Ray, Regressions, Progressions…P 182

Step Two: Rear Press Roll—Performance, X-Ray, Regressions, Progressions…P 184

Step Three: Bridge Kick Over—Performance, X-Ray, Regressions, Progressions…P 186

A great antidote to fear of the Back Handspring

Step Four: Side Macaco—Performance, X-Ray, Regressions, Progressions…P 188

Step Five: Back Macaco—Performance, X-Ray, Regressions, Progressions…P 190

Step Six: Monkey Flip—Performance, X-Ray, Regressions, Progressions…P 192

Step Seven: Back Handspring—Performance, X-Ray, Regressions, Progressions…P 194

Step Eight: One-Arm Back Handspring—Performance, X-Ray, Regressions, Progressions…P 196

Step Nine: Four Point Back Flip—Performance, X-Ray, Regressions, Progressions…P 198

Master Step: Back Flip—Performance, X-Ray…P 200

Going Beyond…P 202

Small Space Drills…P 205

One-Arm Wall Push-Aways (great exercise for powerful, bulletproof elbows)…P 205

Donkey Kick and Scissors Jump…P 206

9: The Muscle-Up: Optimal Explosive Strength

If ever one popular strength exercise qualified as a “complete” feat, it would probably be the mighty Muscle-Up—one of the most jealously-admired skills in all of bodyweight training…

The Muscle-Up requires a very explosive pull, plus a push—so works almost the entire upper-body; the back and biceps pull, while the chest, triceps and shoulders push. Your grip needs to be insanely strong, your stomach crafted out of steel and you require a highly athletic posterior chain.

Discover the complete blueprint for achieving the planet’s hottest bodyweight move…

Learn how to achieve the elusive, total-body-sync, X factor the Muscle-Up requires—and build insane explosive power in a highly compressed time frame…

Deconstructing the Muscle-Up…P 211—214

The Muscle-Up Chain…P 217

Step One: Swing Kip—Performance, X-Ray, Regressions, Progressions…P 218

A fantastic conditioning exercise, which conditions the deep tissues of the shoulders, spine and hips as well the grip and forearm/elbow complex…

Step Two: Jumping Pullup—Performance, X-Ray, Regressions, Progressions…P 220

A key progression so you can develop the necessary power for the Muscle-Up…

Step Three: Kipping Pullup—Performance, X-Ray, Regressions, Progressions…P 222

The cornerstone of all power-training on the bar…

Step Four: Pullup Hop—Performance, X-Ray, Regressions, Progressions…P 224

Step Five: Clap Pullup—Performance, X-Ray, Regressions, Progressions…P 226

Step Six: Chest Pullup—Performance, X-Ray, Regressions, Progressions…P 228

Step Seven: Hip Pullup—Performance, X-Ray, Regressions, Progressions…P 230

Once you can achieve the Hip Pullup you will have mastered the pulling portion of the Muscle-Up…

Step Eight: Jumping Pullover—Performance, X-Ray, Regressions, Progressions…P 232

Builds the skill of correct technique for pulling your torso over the bar…

Step Nine: Bar Pullover—Performance, X-Ray, Regressions, Progressions…P 234

An incredible exercise for harnessing nuclear-level explosive strength—having this technique under your belt might even save your life…

Master Step: The Muscle-Up—Performance, X-Ray…P 236

An incredible exercise for harnessing nuclear-level explosive strength—having this technique under your belt might even save your life…

Bonus Progressions: Dips…P 238

If you can comfortably perform a horizontal bar dip, then your chances of completing a Muscle-Up have skyrocketed…

The Ten-Step Chain of Dip Progressions

Bent Dips, Straight Dips, Feet-Elevated Dips, Feet-Up Parallel Bar Dips, Self-Assisted Parallel Bar Dips, Self-Assisted Parallel Bar Dips 2, Parallel Bar Dips, Legs Forward Parallel Bar Dips, Perpendicular Dips, and Horizontal Bar Dips…P 238—241

Russian Dips and L-Hold Dips…P 242—243

Korean Dips…P 244

How to take your dipping to superhuman levels…

Double Dips: Explosive Variations…P 245

Dipping drill for speed-strength…P 245

Walking Dips…P 245

Hopping Dips…P 246

To step up the shock factor…

Clap Dips…P 247

Power Dips…P 248

This will add that much extra explosivity and agility into your Dip work…

Swing Dips…P 249

Take things even further and build total-body power and coordination…P 249

Going Beyond…P 250

Underhand Muscle-Ups…P 250

Throws new power demands on the body, particularly the grip and biceps…P 250

Archer Muscle-Up…P 251

The asymmetrical performance makes this version even more demanding—and therefore rewarding, for the power-fiends amongst us…

Full Kips…P 252

Small Space Drills…P 253

Sideways Pop-Up…P 253

Requires outrageous ab strength and is a fantastic movement to build a super-powerful core…

Pike Slaps…P 254

Jump Kick…P 255

A useful, fairly low-stress exercise for healthy hips…

PART III: PROGRAMMING: THEORY AND TACTICS

10: Making Progress: The PARC Principle

If you can work your way up to the ice-cold, bad-ass master Step for all Explosive Six—you will become the most explosively powerful athlete you know. No question…

So how DO you move safely and effectively upwards through these chains—and achieve bodyweight immortality? The answers, my friend are fully contained in these next sections…

Progression Standards for the Explosive Six…P 259

3 reasons why “rep-building” simply won’t cut it for fast-power techniques…P 261

How to know when to move up from one step to the next in the chain…P 264

PARC and the 4 key competence components in explosive training…P 264

How to best apply the PARC principles in your training…P 266

11: Power and Skill: Twin Training Methodologies

Twin Training Methodologies…P 269

Why two different methods and when to pick which…P 269

Power and Skill Methods…P 272

How to express your power in a more sophisticated manner through skill-based movement training…P 274

12: Power Building: The Rule of Three and the Rule of Six

What is raw power?…P 275

The 3 main qualities you need to have established in order to successfully perform Kip-Ups and Flips…P 275

How to build enduring power and joint integrity throughout your whole athletic life…P 276

How to build a bigger and more turbocharged “power vehicle”—fail to achieve this and you will be like a speedster running on empty…P 276

Injury bulletproofing…P 276

How should you program your basic power moves?…P 276

How to apply the simple engineering of 2 basic rules—so your power will take off like a ramjet…P 276

The Rule of Three…P 277

The Rule of Six…P 279

The time-tested formula for determining the optimal rep range for your sets.

THIS is the bread-and-butter rule-of-thumb followed by most successful explosive athletes and coaches…P 280

Definitions of Beginner, Intermediate and Advanced…P 282

How long should you rest between sets?…P 283

13: Skill Development: Time Surfing and Consolidation Training

Consolidated Training…P 285

How to choose the right exercise…P 285

Hebb’s Law—and what skill training primarily improves…P 286

Time Surfing…P 287

The 3 main benefits of time surfing…P 288

When to employ Consolidated Training…P 289

Why Consolidation Training is the most natural way to train…P 289

14: Sample Programs: Session Templates

Why you should focus on progressions, not templates…P 293

Some fundamental, applicable approaches to training plans that will fit different goals and objectives…P 294

Warm-Up Protocol…P 295

How much and how should you warm up?…P 295

4 keys to an effective warm-up protocol…P 295

Pure Power, Sacred Trinity, 4-Leaf Clover, 25’s, 2-Day Split and their variants…P 296—300

The Muscleman…P 301

How to integrate explosive work with strength and bodybuilding programs…P 301

Johnny Kung Fu and variants…P 302

BONUS MATERIAL

Bonus Section 1: Advanced Speed Training: “Coach” Wade’s Top Ten Tricks and Hacks

The Top 10 Tips and Tactics for becoming faster than a speeding bullet… P 307

Super-Speed Tactic # 1: How to Hack the Speed Cycle…P 308

The 5 stages of the Speed Cycle…P 308

Super-Speed Tactic # 2: How to Exploit Gretsky’s Law…P 310

Super-Speed Tactic # 3: Train the Senses…P 311

Understanding how to train sensory mediation and sonic location…

Training the Kinesthetic…P 313

Training the Olfactory/Gustatory…P 313

Super-Speed Tactic # 4: Exploit Reflex Channelling…P 314

Understanding the Yerkes-Dodson Law and how to program your reflexes…

Understanding Hebb’s Rule as it applies to training-mastery…P 314

Super-Speed Tactic # 5: Utilize the Plyometric Edge…P 315

How to take proper advantage of “shock” training…

Super-Speed Tactic # 6: Lose Weight…P 317

Why calisthenics is the perfect discipline to accompany a weight management program…P 317

Super-Speed Tactic # 7: Optimize Joint Health…P 319

How to cultivate supple strength and stay injury-free…

Super-Speed Tactic # 8: Explore B-Ball Drills…P 321

Super-Speed Tactic # 9: How to Master the Speed Illusion…P 322

Super-Speed Tactic # 10: How to Think Yourself Faster…P 323

Bonus Section 2: Animal Agility Drills

10 major animal-type movements that can be your wild card/X-factor in your power and strength training…P 327

These animal agility drills increase strength and efficiency while reducing the chance of injury. The legs stay “springy” whatever your age and total-body coordination improves…

Bear Walk…P 328

Great for beginners and experts alike…

Panther Stalk…P 329

This wriggly beaut is AKA Spiderman Crawls

Dog Sprint…P 330

Locust Jumps…P 331

A wonderful total-body warmer

Crab Walk…P 332

A fantastic workout for the back muscles and the triceps…P 332

Duck Walk…P 334

Builds tension-flexibility in the hips, thighs, knees and ankles—very, very valuable to radically improve mobility and enhance joint health…P 334

Kangaroo Hop…P 335