1) Set your current Step + Official Tempo (Steps tab).
2) In Calendar, tap a day and mark it Scheduled (green), Rest (yellow), or Aerobic (pink).
3) Tap a day -> log strength or aerobic minutes -> Save Log.
4) Meet the target clean at the same official tempo at least twice -> Advance Step.
Why Convict Conditioning Works: a medical and physiological rationale
Convict Conditioning is often misunderstood as minimalist training, but its real strength lies in how closely its structure aligns with what modern medicine
recognizes as essential for long-term health, functional reserve, and survivability.
Convict Conditioning favors progressive bodyweight resistance with strict form and controlled tempo. That discipline builds joint integrity, spinal resilience,
neuromuscular control, and durable strength. Medicine values the same outcome: preserve functional capacity and reduce downstream morbidity. Pair this with daily
movement (like walking) to blunt the independent harms of sedentary time, and you get a simple system that is sustainable for years.
Harrison’s Principles of Internal Medicine is a flagship internal medicine textbook used worldwide to train physicians and guide evidence-based clinical thinking.
In its preventive and chronic disease frameworks, it treats physical activity like a dose-dependent therapy: regular movement reduces cardiometabolic disease,
musculoskeletal decline, depression, and all-cause mortality. It emphasizes that sedentary behavior is independently harmful, and that aerobic activity plus resistance
training provides the most reliable long-term benefit when it is sustainable and consistent.
Coach Wade’s method rejects shortcuts and gimmicks. It uses a fixed set of foundational movements (“Big Six”) and makes you earn progression through standards:
clean reps, controlled tempo, and patience. The goal is not flashy effort—it’s ownership of strength. That creates resilience rather than fragility and supports
lifelong training without requiring equipment or maximal loading.
In perioperative and inpatient medicine, clinicians often use functional capacity in METs (metabolic equivalents) as a proxy for physiologic reserve. A common threshold
is 4 METs—the ability to do tasks like brisk walking or climbing stairs. Patients below that threshold tend to have higher complication risk with acute illness and surgery.
Daily walking preserves aerobic reserve, and progressive strength training improves efficiency and tolerance to exertion—together supporting safer reserve when life gets stressful.
Aerobic exercise is not optional for health; it is the primary driver of cardiovascular and metabolic reserve. Evidence summarized in internal medicine emphasizes that
moderate-to-vigorous aerobic activity improves blood pressure, insulin sensitivity, lipid profiles, endothelial function, mood, and all-cause mortality. A practical baseline
threshold is approximately 150 minutes per week of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes per week of vigorous aerobic activity,
ideally distributed across the week. Strength training supports the joints, spine, and connective tissue so aerobic work can be performed safely and consistently over time.
Simple synthesis: Train the Big Six with standards. Add daily walking or other steady movement. Break up long sitting. Progress only when you can repeat the target cleanly at your
official tempo. The result is strength that holds, and reserve that shows up when you need it most.
Green scheduled
Blue logged
Yellow rest
Pink aerobic
Baseline schedule (modifiable). This preserves Convict Conditioning standards while meeting evidence-based aerobic minimums over time.
3–4 days / week
Big Six strength (schedule green; log blue).
Daily
Walking or steady aerobic movement (schedule/log pink as desired).
1–2 days / week
Intentional rest (yellow).
0–2 days / week
Optional higher intensity aerobic (incline, hills, intervals, ruck).
You can mark aerobic days in advance (pink) and log minutes anytime. No quotas, no performance obsession—just reserve, consistency, and durability.
Month
Green = scheduled. Blue = logged. Yellow = rest. Pink = aerobic. Tap any day to schedule/log.
Steps
Pick a Step and an official tempo for each movement.