In the full gym program, there are a lot of cable and machine exercises. They had a stairway and there was no backing to it. The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion, Old School Workout: Daily Exercises for Young Men From 1883, Start Your Day Off Right: The 15-Minute Bodyweight Workout. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. * Immediately return your feet to the squat position. Apply Bed Bath and Beyond Coupon and save 25% Off your entire purchase, Target Circle: up to 50% Off with Target promo code, Shop the new Polo Ralph Lauren x ASOS Exclusive Collection from $99, Michael Kors Promo Code: sign up for KORSVIP + Get 10% Off on first order, 2023 Cond Nast. According to the book Jailhouse Strong, the convicts inside Mexicos Juarez Valley Prison one of the worlds most dangerous prisons use the following rep scheme for their bodyweight workout. This serves as your interval rest period.". How it works Let's reach your fitness goals . Keep your sternum at the bar. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. Dont have the money for a gym membership or purchasing your own equipment? Squat Jumps. Once youve got your desired weight, simply squat. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. Commando Pull-up. That was the sound of your soul dying. Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. The squat is one of the most basic yet effective athletic movements. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. Then out of those 300, you have 100 guys in the gym. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. Put a broomstick between two stable chairs and you got yourself decline rows. Make sure to get a good stretch in your back. If you dont have access to that, monkey bars or even a tree limb at a park will work. You can do the traditional pull-up or switch form at your discretion. The workouts change every week. One-Armed Push-up. Thats not an excuse for not exercising. The most daunting thing about Ryan's workouts is the volume. Getting to the point where I could take care of myself, it was evident form the very beginning that it was going to be absolutely necessary. Youre not downloading a PDF or getting a hard copy. The most daunting thing about Ryans workouts is the volume. $25 discount applied when you get started from this page! The goal is to work your way up so that you can complete 500 reps in an hour. Lets say you chose to do 100 burpees by the end of the day. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. We will modify for the final exercise. Locked up for 5-10 years? I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. Wayfair Huge Deal-A-Thon - Up to 60% off everything! And Ive tried every one hes released since. After, perform one squat for each card in the growing pile. That is one rep. One-handed Pull-up. Towel Pull-ups. This circuit consists of 20 sets. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. For men who are locked up, being strong and looking strong isnt just about aesthetics and personal development; the appearance of size and prowess acts as a deterrent to attack and can be necessary for survival. I am a Brazilian Jiu Jitsu coach and competitor who believes that no matter what your goals are, having a good understanding of fitness as a whole can help improve your quality of life. Mixed Grip Pull-up. If youre already familiar with Ryans training style, the goal is always to grow muscle. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. Begin by squatting down and picking up a card and moving to the next card. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. The rest assume you have access to a full gym. Dips, Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. A set of 10 reps of bicep curls takes you about a minute or less to perform, thats not a whole lot of time your muscle spends being stressed out. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. As you can see above, each weeks theme doesnt sound good. Ryan Humiston currently offers five different programs to choose from: The garage gym and full gym programs are both a body part split, meaning youll train one muscle group per day. I dont have any more recreation time than you have. If you can do 100 bodyweight squats without a problem, slow down your squat speed to a snails pace and then try repping them out. Are You Using the Best Training Frequency for Your Gains? If you need to go to your knees, go to your knees. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Ryans program is built into his website. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. An additional benefit of pull-ups is that they can be completed in a number of ways, each of which targets different muscles while offering a means to stave off mental fatigue. Return to the center and lower your body under control. Prison? He was exonerated in 2013. No, no. It hasnt changed at all except for the rowing machine. I would also do dips on a half-wallkind of like youre climbing over a fence. Bring your head down and forward by bending your elbows. You often talk about how fitness was key to your survival in prison. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. He no longer demonstrates the workout in the video section. You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. Theres a ton of volume in this one. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. The PPL program has a push day, pull day, and leg day and can be done 3 times a week for 60 days or 6 times a week for 30 days. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. The next time, push yourself through one more set. You never call fouls unless you get really beat up. . After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. If have something left after 10 sets, this is the rest of the workout11th set x1512th set x613th set x1414th set x715th set x1316th set x817th set x1218th set x919th set x1120th set x10. Perform a straight leg raise, but when your feet come to the top positions, brace your abs and rotate your legs to one side as far as you can. Each workout, on average, has about 8 different exercises. One Exercise a Day. 3 exercises. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. In either case, you should finish the pull-ups within 15 minutes. Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: To learn how Tyson trained his body (and mind) before he was in the slammer, pick up a copy of The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion. SpotMeBro.comparticipates in affiliate marketing programs with carefully selected third-party affiliate programs and is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Instead of just doing a full push-up, make it a Hindu push-up. 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Now, itd be easy to take Bronsons claims with a grain of salt. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. Comment * document.getElementById("comment").setAttribute( "id", "aebe3ad26e78715e4ed2606d9dc07c4e" );document.getElementById("f81540e449").setAttribute( "id", "comment" ); Statements on this website have not been evaluated by the Food and Drug Administration. When its all said and done, youll have completed 210 reps. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Squat down and place the card you just picked up on top of the second card. Great for HIIT. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Pull yourself up. The goal is to complete this circuit as fast as you can. Highly recommend. So you could have something like: Start drawing cards from the top. While incarcerated, he started exercising and lifting weights, eventually . They had two treadmills; in the wintertime that wasnt even close to enough. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine. For $19.99, theyre well worth the money. Its really rough. Get ready to be sore. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. I completed all 30 days of the full gym program and then went through it again. To perform the handstand push-up, assume a handstand position. But how do they do it? Lets say squats, for example. And they had a volleyball court. The Juarez Valley Push-up Merkin Challenge2. This article was originally published in August 2015. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. You can add cards as your strength and endurance increase. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Hindu Push-up. If you can only do 10 reps for set 1, then do 10 and move on to the next set. There was no gym in the county jail where you were held during trial. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. If youre on the fence about buying any of Ryan Humistons programs, just do it. Why was that important? Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. For the seasoned bodybuilder or strength athlete who needs a change in his or her routine, these workouts could add a whole new level of dimension. If these routines are beyond your current levels, keep track of how far you make it through the workout. I used to wonder why guys wouldnt use the time in there more. Slowly bend your elbows and lower your inverted body towards the ground. What if youre in a hotel? Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Below Ive highlighted six main bodyweight exercises that work the entire body. Thats one rep. Add Weight. Manage Settings I would walk the length of the 50-foot cell and back and do 25 push-ups. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. That is one rep. One-handed Pull-up. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Begin by standing over the first card and squatting down to pick it up. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. Forget shoulder presses. Cover photo by Ryan Humiston. You may remember Rocky doing these babies during his epic training montage. Place two towels over the bar and grip one in each hand. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. Better still, they can be done anywhere theres a place to hang from. I read anything and everything I could get my hands on. Place two towels over the bar and grip one in each hand. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. Chin-up. Between each set, walk 5-10 steps for a rest and then get back into it. An approachable way to incorporate prison-style bodyweight training into your workout program is through a series of 30-minute workouts in a three-day split as follows: Your prison upper-body workout centers on two movements: the push-up and the pull-up. When Ryan Ferguson was locked up in a Missouri jail from 2004 to 2013 after being wrongly convicted of murder, he started a routine where he focused on just one exercise a day. Workout Jailhouse Method Reverse Pyramid for Lunges. In between sets I would do ten pushups, just to get contrastpush/pull. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. YHC is scheduled to Q House of Pain this week. While you might not have access to a barbell, you can find odd objects in your environment that you can hoist up on your shoulders or hold in front of your chest. Towel Straight Leg Raises. The three workouts are1. I wouldn't Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Ryan Ferguson Fitness. Get started. Return to the starting position and repeat. Prisoners all over the world have created highly effective strength-building routines they can perform in the tiny space of their cell or with limited equipment in the jail yard. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. In prison, you gotta adapt. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. One hand grips the bar overhand and the other underhand. There was a fifteen- to twenty-foot area where they had all the weights. One hand grips the bar overhand and the other underhand. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. Hindu Push-up. This serves as your interval rest period. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. Great for grip strength. Theyre hustling; theyre selling cigarettes or drugs. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. But be prepared, he takes it up a notch with these programs. Thats one rep. Add Weight. The program costs $19.99 and a link will be sent to you when you purchase it. Follow. https://www.youtube.com/watch?v=9PbrdapxU7E. Its free. Hotel, motel, Holiday Innif they take your weights away, do like they do in the "pen" and try this set of intense, prison-inspired bodyweight workouts! Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Typewriter Pull-up. The only time I had in my cell was 10:30 to 12 oclock. If youre looking for a little guidance, though, here are a few suggestions: Deck of Pain This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Squat down and place the first card on the second card. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. NASM Certified Personal Trainer. It doesn't matter how many sets you break this up into, just try to . Travel a lot? I was looking for different variations of triceps exercises that would allow me to isolate them and make them grow and I stumbled upon a jacked bearded dude who made dick jokes. Lunges are another popular option because they target the quads and glutes without requiring much space. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Each suit represents one exercise and each card represents a number of reps with jack being 11, thequeen being 12, the king 13, and the joker 14. Ryan Ferguson is a contestant on "The Amazing Race" Season 33, but he was in the public eye long before that when he was convicted of a murder he didn't commit. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. A lot them, theyre just talking, telling stories, and out of them who have forty or fifty who really want to get in shape, and they understand that health and fitness can take them somewhere. In 30 minutes, youll be done with your exercise for the day. See the complete profile on LinkedIn and discover Ryan's . The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. Home; . There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Regardless of any road blocks to the pig iron, the basics of training are simple: Where there's a will, there's a way. Pull-up Variations Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. I could see that I was in there by myself. You can do the prisoner workout anywhere . Why did you decide to the write a book about fitness? All rights reserved. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Flip the first card and do however many push-ups the card says. I was just surviving and doing what I do. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. I also did it with the garage gym program. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. I didnt know I was going to get let out at the time. Facebook gives people the power to. 12,172 likes. I've just recently released a book about surviving prison and how to create your best body. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . With our archives now 3,500+ articles deep, weve decided to republish a classic piece each Friday to help our newer readers discover some of the best, evergreen gems from the past. This is a 20-set workout (modified to 10 here), featured in the book Jailhouse Strong. Do the following sets and reps1st set x20 Merkins2nd set x1 Merkin3rd set x194th set x25th set x186th set x37th set x178th set x49th set x1610th set x5Modify as needed. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. bedroom, office, hotel room, or solitary confinement. For 30+ more push-up variations, check out this post. Squat Jumps. Earlier this year, the 30-year-old published Stronger, Faster, Smarter, a book that details the lessons he learned about body and mind during his ten years behind bars. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. Grab the bar with an overhand grip slightly wider than shoulder-width apart. For 30+ more push-up variations, check out this post. One-Armed Push-up. Ryan has 7 jobs listed on their profile. Stay on top of your fitness goals with online personal trainer Ryan Ferguson. A pistol squat is a one-legged full squat. It doesnt matter how many sets you break this up into, just try to get to that 500 rep count before 60 minutes is up. Ryan has a unique training style that embraces things like isolating muscles, high volume, time under tension, and using mechanical disadvantages to make muscles work harder. Squat down and place the card you just picked up on top of the second card. The workouts change every week. When cons don't have access to the iron (as is the case in the California penal system), they train legs by putting a fellow inmate on their shoulders while doing squats. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Burpee With Hindu Push-up. To perform the handstand push-up, assume a handstand position. If you cant do a stand-alone handstand, use a wall to assist you. The Jailhouse 20 is a total of 210 repetitions, where set 1 is performed with 20 repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, set 4 is 17, and so on. Take a standard deck of 52 cards. https://www.youtube.com/watch?v=i-Ceeglt_R0, https://en.wikipedia.org/wiki/Ryan_W._Ferguson. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. If they're too easy, try more advanced variations of each exercise. If you enjoyed the first full gym program, youll love this one too. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Just think of "Iron" Mike Tyson in the mid-1990s. What were my excuses? The Backed by Science Hypertrophy Program differs from Ryans typical body part split, instead introducing this 4-day split: He also makes a few small changes to the layout of the program, based on user feedback according to Ryan. Perform a straight leg raise while holding onto the towels. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). Im currently doing this program and love it. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. Perform a prisoner squat as you normally would, but when you reach the bottom of the squat explode up and jump off the ground as high as you can.

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