Dub Sample

Wild Hunt Conditioning 1
Dub Sample
INTRO:
This is the first two days of the Dub Method prison training program.
Taken straight from the cell blocks of Pelican Bay and San Quentin, and
never before released to the public, this is a real life hardcore
bodyweight prison workout program that requires zero equipment and is
used by some of the hardest inmates in the U.S. prison system to get lean,
fast and dangerous. No gimmicks or clever marketing. Each session can be
completed in less than one hour and requires very little space. The
program can be followed at your own pace and comes with a demonstration
video for the techniques, as well as additional tips, historical prison
fitness routines and accessories. Once you have completed Dub, seek to
challenge yourself by doing it faster and recording your times,
introducing more difficult variations of the movements and/or doing it
multiple times in a day. (Coach J worked up to doing three Dubs per day at
the peak of his training).
Enjoy.
—
TIPS:
•Do not skip steps. If you do not find the early days in this program
challenging, do them anyway. Their purpose is to prepare your joints and
your technique for what is to come.
•A demonstration of the Dub Method techniques included in this program

can be found on the Wild Hunt Conditioning YouTube channel at:
https://youtu.be/hkUKEh1g3zY

•All exercises are to be conducted with the strictest form throughout the
full range of motion. No partial reps, cheating, swinging or kipping. Do
the work.
•If you have difficulty completing a day of this program, break it up into
multiple parts throughout the day. Work on it until you can complete all
the sets in a single session, then move on to the next progression.
•Dictate your own rest periods. As you progress, seek to shorten them.
Check out the full program for more tips on how to optimize your prison
training style!
—
HISTORIC PRISON TRAINING ROUTINES:
Deck of Pain:
Take a deck of playing cards and start drawing cards from the top. The suit
determines the exercise you’re doing and determines the number of reps
(Face cards count as ten reps and Aces count as eleven).
•Clubs: Push-ups
•Spades: Pull-ups
•Diamonds: Squats
•Hearts: Hanging Leg Raises
Example: drawing a 5 of Diamonds means you complete five squats, whereas

drawing a 10 of Clubs dictates you do ten push-ups.

Check out the full program for more historic prison training routines,
including that of Mike Tyson!
—
EXTRA ACCESSORIES:
•Zercher March with a garbage bag filled with water: two sets for max time.
-Kettlebell Swing with a garbage bag filled with water: five sets of 20.
•Curls with a garbage bag filled with water: 21’s. One set consists of seven
reps through the lower half of the curl, seven reps through the upper half
of the curl followed by seven reps through the full range of motion.
Complete four sets in tote.
•Tricep Extensions with a garbage bag filled with water: five sets of 10.
•Band Pull Aparts with Towel: five sets of 10 seconds at max effort. Try to
TEAR the towel.
•Neck Bridge: work up to three sets of 1 minute.
—
DIET:
Getting good food while incarcerated is a challenge. Coach J used to teach
boxing lessons in return for extra cartons of skim milk in order to get his
daily protein requirement, while settling for making "spread" (a mixture
of dry ramen, cheese crackers and hot sauce mixed with hot water in a
garbage bag) in order to get enough calories to bulk up. However, hopefully
you are running this program from the outside, in which case you will
likely have better options.
Check out the full program for a full nutrition guide!

—

TRAINING:
Day 1:
•Shadowbox- three rounds of 2 minutes, light intensity.
•Squat- ten sets of 10.
•Split Squat- three sets of 6 (per side).
•Good Morning- three sets of 6.
•Neck Rotations- three sets of 20.
•Burpee- three rounds of 1 minute, medium intensity.
•10 minute full body stretch.
Day 2:
•Shadowbox- three rounds of 2 minutes, light intensity.
•Push Up- six sets of 10.
•Pull Up- five sets of 2. Perfect tactical pull up, no cheating. Dip- three
sets of 8.
•Mountain Climbers- three rounds of 1 minute, high intensity. All gas, no
breaks.
•10 minute full body stretch.
The hardest part is starting, and you’ve already done that, so why not
continue the program until you’ve built the strength, speed, lethality and
physique of the fittest inmates! The link to the full program can be found
here:
The Dub Method:

https://wildhuntconditioning.myshopify.com/products/the-dub-method

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Wild Hunt Conditioning 1

•A demonstration of the Dub Method techniques included in this program

Wild Hunt Conditioning 2

HISTORIC PRISON TRAINING ROUTINES:

Example: drawing a 5 of Diamonds means you complete five squats, whereas

Wild Hunt Conditioning 3

Check out the full program for a full nutrition guide!

Wild Hunt Conditioning 4

The Dub Method:

Wild Hunt Conditioning 5

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