囚徒爆發力：爆發式徒手體操

by Paul Wade, 保羅·韋德, 陳韻如 (Translator)

練就超人「爆發力」、極限「速度、敏捷性」，
足以隨時應戰的終極「反射力」！

本書特色

◎台灣極限街頭健身運動協會 強勢推薦
◎PTT Busclebeach板盛讚，號稱健身界「魔教秘笈」。
◎致力提倡「漸進」、「安全」訓練技巧的重要性。
◎來自監獄，人間失傳的「徒手健身技法」，一塊空地＋你自己，安全、免費、隨時實踐！

這本書和《囚徒健身》、《囚徒健身2》有何不同？問得好。
若你參透並親身實踐了前兩本的漸進式動作，那現在必然具備超群絕倫的肌力。
但別以為自己已攀登頂峰，保羅．韋德在這本書中將把你重新打回原形，
徒有肌力並不足以對抗蠻橫的世界，若要在人生競技場和現實社會中成為贏家，
你必須具備物理和精神上的「絕對速度」。

而真正的爆發力是速度和肌力的總和，本書主旨便是如何鍛鍊「肌力和速度」。
書中所有訓練都是助你成為健身狂人的基石，
幫助你一次取得力量、爆發性、強壯、敏捷、韌度等各種必要特質。

如同前著，《囚徒爆發力》的偉大之處在於給你一份完整的健身藍圖，
告訴你捉住和實現夢想所需的所有細節和步驟，
也貫徹保羅．韋德的健身哲學，「徒手、簡單、漸進」。

夢想的養成完全仰賴每一步踏實的練習，
記住，你的體重就是最好的健身器材，
你完全可以只靠自己成就強大。

Genres: Fitness, Health, Reference

353 pages, Paperback

First published March 13, 2015

Reviews

[David · Rating 5 out of 5]

Another winner from Paul Wade! The first volume dealt with the Big Six exercises, strength exercises that are meant to be done slowly and work all the major muscle groups. Volume two dealt with mostly some supplemental exercises to add emphasis to the grip, fingertips, obliques, calves and neck. It also dealt with more generalized topics on Wade's mind. This third book deals with the exercises that enhance, not strength, but speed. Once again, they are 6 exercises with 10 steps, the master steps which include Suicide Jump, Superman Pushups, Kip Up with no hands, Front Flip, Back Flip, Muscle Up and Over. It also features great illustrations and a number of variations on each exercise. Much more focused than the previous book, and exercises I can't wait to try.

[Pete Aceves · Rating 5 out of 5]

Explosive

Another great book to transform yourself into a calisthenics master. Look forward to adding this knowledge into my workout routines.

[Sergiusz Golec · Rating 3 out of 5]

That's a workbook. I plan to re-read it.

[Charlie · Rating 4 out of 5]

This is an excellent tome on dynamic body weight work. While some books go through a lot of the science of plyometrics and such, which is great for understanding what is happening, Coach Wade's bit here just focuses on making progress with your own body.

Better still, Coach keeps it pretty simple. He explains some of the set-up, then builds out progressions for you to explore, and then closes with how to use this information for yourself.

I think my favorite part, aside from the casual "dialogue" in which this is written, is that Wade doesn't overwhelm you with a bajillion different exercises; he keeps it to six primaries, each with ten progressive steps. This allows each person the ability to find where they are on each of the six spectrums, and customize their own development toward mastery. Well done.

Now, it is littered with typos and editorial errors. It's sometimes distracting (to me), and it's clearly the fault of the publisher for having such poor editors. Still, I dropped off a star for that -- it's such a solid work to be robbed of such poor production efforts.

[Andre · Rating 4 out of 5]

I'm looking forward to putting some of these techniques in place. I can definitely start the push-up progressions immediately, but the jumps will have to wait until I can resolve a long time knee pain issue. Once I get those down I'll start to work on kip-ups. That would certainly be impressive at the kwoon.

I also liked the description of the kipping pull-up. I recently started Crossfit and haven't yet received any good instruction on how to perform that move, particularly what some sane progressions would be. Now I have them and can start them on my own after the WOD (as long as pullups aren't already in the WOD).

If you're read CC1 & CC2, definitely read this. Paul's writing style is as easy as ever and it is an enjoyable read. With CC1-3 in your library you'll have all you need to know about bodyweight training. Not get to the local park and get training.

[Noritaka Hara · Rating 2 out of 5]

As you progress strength training by calisthenics or weight, it is natural to become more interested in functional aspects of physiques, such as speed, power, agility, flowing movements, injury free joints strength etc. However, I think these attributes are harder to address and work progressively than pure strength because of complexity of movement and traits.

This book is perfect for those who wants to go beyond simple strength training to reach the another height of your physical capacity. Progressive approach for gymnastics movements (backflip, kip, front flip) makes it attainable and trainable for non-gymnast practitioners.

It’s time to incorporate explosives into your boring gym workout.

[Mark Austin · Rating 3 out of 5]

This seemed like the book I always wanted to do that elusive, special back flip. I did learn some cool "power moves" when working out that are tough and good for speed and explosiveness, but without thicker mats, flipping has been retired as a dream of mine.

I think the biggest hurdle lies in the huge leap between one exercise in a series and the next. Many proved overwhelming, even with the modifications to make them easier. Transitioning from an exercise I can do 10 times without difficulty to one I can't even do once with modifications... might be a step missing in there somewhere.

[Htb2050 · Rating 2 out of 5]

Falls short of the previous two books. Also it doesn't work on the real pylometrics but instead focuses on explosive movements which are only useful for mastering the few front flip, back flip, and muscle up skills which are good for showing off and may have a little fitness benefit since you will be working a lot to perfect the skill which would require balance, power and agility as the author likes to describe it but those will be the only skills that you will be good at.

[Ryan · Rating 5 out of 5]

Long haul stuff

This book picks up where CC1 and CC2left off. It introduces explosive power techniques such as the jump, clapping push-up and flips. As with all Coach Wades stuff, the emphasis is on slow, consistent, disciplined progression over time. A higher emphasis on safety due to the dynamic nature of these techniques.

[Esope · Rating 5 out of 5]

This book is a bible. I opened the first book probably almost 3000 times for my own use. This third is also a reference for. But I am too old to practice with good results. I wish I have again twenty years old. Explosive Calisthenics are not just sport, it is a state of mind.

[Sadiq Salihoddin · Rating 5 out of 5]

This book gave a lot of insights regarding explosive exercises using bodyweight workouts. Author stated there are six explosives to be mastered before we can identify us as 'powerful' athlete. Bodyweight exercise is very important. Not to deny that free weight also important.