This way you ensure progress. Descend until your rear knee nearly touches the ground. Ryan has 7 jobs listed on their profile. Think of it as a modern day video game. Pull yourself up. Take an underhand grip with one hand and an overhand grip with the other. 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. 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. Copyright 2023 Fittest Travel LLC. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. Thats one rep. One-Arm Straight Leg Raise. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. Greasing the Groove Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. If you dont have access to that, monkey bars or even a tree limb at a park will work. They had two treadmills; in the wintertime that wasnt even close to enough. If you enjoyed the first full gym program, youll love this one too. I started watching Ryan Humistons videos a few years ago. You should not use the information on this site for diagnosis or treatment of any health problems or for prescription of any medication or other treatment. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Ryans push-pull-legs (PPL) program is designed to be done with 3 workouts a week for 60 days or 6 workouts a week for 30 days (advanced lifters). But somehow Im achieving better results. If you can only do 10 reps for set 1, then do 10 and move on to the next set. Lets say you chose to do 100 burpees by the end of the day. Prison? You may remember Rocky doing these babies during his epic training montage. Pistol Squat. It was good but I think Ryans training style is more conducive to a body part split. Return until hips are extended downward. Its to grow muscle. NASM Certified Personal Trainer. Instead of just doing a full push-up, make it a Hindu push-up. Bent Knee Leg Raises. This serves as your interval rest period.". Is it true that inmates lift weights all the time? Perform a straight leg raise while holding onto the towels. 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. It was metal and it was gratedyou couldnt just grab the stairway. As he says in his programs, by any means necessary.. Pull yourself up until your sternum is at the bar. As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. And Ive tried every one hes released since. We and our partners use cookies to Store and/or access information on a device. Immediately return your feet to the squat position. The three workouts are1. Ryans program is built into his website. Required fields are marked *. No problem. I also did it with the garage gym program. 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. Its almost like White Men Cant Jump. A Jailhouse 30 is a total of 465 repetitions. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Follow. 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. When travelling, a towel under an open door serves to produce a stable base for wrapping your fingers around the top of the door and getting in some pull-ups. I wanted to get more volume in yesterdaytypically, Id just do five sets. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. 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. They could see gains. Get started. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Juarez Valley Workout. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. Youre not downloading a PDF or getting a hard copy. Its really rough. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. Im sure you can find a bar somewhere to use. Your email address will not be published. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. Pistol Squat. Below Ive highlighted six main bodyweight exercises that work the entire body. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. Simple, yet supremely challenging. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Home; . Add it to the pile, then perform three squat reps. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. Youre only going to be doing one during this circuit. In the garage program, its all dumbbell, barbell, and bodyweight exercises. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. That was the sound of your soul dying. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Great for HIIT. Your hips will now be near your hands. If you have nothing but time your hands, do these workouts twice a day. 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. There was no gym in the county jail where you were held during trial. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. But this didnt matter. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. You might set up a system where every half hour, you perform ten push-ups. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. 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. The Jailhouse Method is a descending order of repetitions. If youre already familiar with Ryans training style, the goal is always to grow muscle. Line up ten cards facedown in a straight line on the ground with 4 between each card. I used to wonder why guys wouldnt use the time in there more. Did you hear that? So if you drew the 5 of diamonds you would do five squats; if you drew the king of clubs, you do ten push-ups. The consent submitted will only be used for data processing originating from this website. People would start asking, "How do you do that? These guys, when you walk in theyre looking at you like prey, a year or two years later, theyre looking up to you. You may remember Rocky doing these babies during his epic training montage. Between each set, walk 5-10 steps for a rest and then get back into it. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. Get in position by standing with your feet slightly wider than shoulder-width apart. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Ha, I would make a workout partner out of the horse-sized duck, pets out of the duck-sized horses (so awesome), and I have Kathleen Zellner so there . Its a beast to do and will take months to work up to. 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. Come up. The short answer is creativity and repetition. . Mixed Grip Pull-up. Towel Straight Leg Raises. Squat down again and pick up the top card. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. 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. 3 exercises. The most daunting thing about Ryans workouts is the volume. No pull-up bar? 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. The goal is to work your way up so that you can complete 500 reps in an hour. Why did you decide to the write a book about fitness? Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. When you turn up an ace, do 11 push-ups. They would be getting more lean muscle mass. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. A lot of people kept asking how to get into shape. Get ready to be sore. In the middle they meet! I've had many clients start a workout but . * Take a step forward to the third card, squat down, and place one of the two cards in your hand on top of the card on the ground. * Immediately return your feet to the squat position. Once you try the workouts, youll understand better why theyre named the way they are. But be prepared, he takes it up a notch with these programs. That really helps survive prison. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. For instance, once you can do 100 push-ups in a single go, start doing them with a clap, then add a behind-the-back clap, then start doing them on your fingertips, etc. Mike Tyson devised a squat routine while he was incarcerated. A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. bedroom, office, hotel room, or solitary confinement. A plyometric version of the squat to build explosiveness. Workout Jailhouse Method Reverse Pyramid for Lunges. . No, no. 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. They're also similar to a boxer lowering his body to evade punches or to generate power in his punches. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep. Narrow/Wide Grip. You can make them more difficult by placing weighted objects in your lap. Card tables cause fightsI stayed away from that. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. A plyometric version of the squat to build explosiveness. The Jailhouse Method is a descending order of repetitions. Youll hit each body part once a week but you will be destroying it in that one workout with volume. Proceed with this pattern until you've moved through all ten cards in the line. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. He no longer demonstrates the workout in the video section. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. Squat down and pick up the first card. In either case, you should finish the pull-ups within 15 minutes. So how do they do it? I had no excuses. Great! The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. I've just recently released a book about surviving prison and how to create your best body. When did you first realize that? You often talk about how fitness was key to your survival in prison. And they had a volleyball court. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Ryan Ferguson Bring your head down and forward by bending your elbows. 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. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. You may remember Rocky doing these babies during his epic training montage. * Squat once and pick up the first card. To revisit this article, select My Account, thenView saved stories. Rotate to the other side. One of his best friends turned on him, and gave damning (false) testimony that . I always start with a compound move two. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Pull yourself up. In prison, getting ripped helped save Fergusons life and sanity. Same thing goes for any other exercise. 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. Narrow/Wide Hand Placement. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Forget shoulder presses. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Squat Jumps. If they're too easy, try more advanced variations of each exercise. In 2004, 19-year-old Ryan Ferguson spent his days locked in a Missouri jail doing curls with a five-gallon coffee jug until he couldnt feel his arms. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. One-Armed Push-up. Chin-up. Prison? Burpee+Pull-up. This circuit consists of 20 sets. But you show them that you can playblock them out, screen them, shoot jump shotsdo things that other people cant do because theyve never been around that organized environment. Gym gurus and bro scientists love saying that doing anything above 10 reps is basically just doing muscle endurance or fat burning and doesnt add any strength at all. Each set descends by one repetition. Kent Heitholt was found beaten and strangled shortly after 2:00 a.m. on November 1, 2001, in the parking lot of the Columbia Daily . Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Then squat down a second time to pick up the second card. How it works Let's reach your fitness goals . When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Great! One Exercise a Day. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. Repeat. That is one rep. One-handed Pull-up. Mike Tyson Squats3. 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. But even with them theyve never really played organized ball. Make them work for you. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Did you hear that? What if youre in a hotel? The long answer? If you get done early, feel free to do the 500 reps! Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Mixed Grip Pull-up. Perform a straight leg raise as you normally would, but instead of stopping when your feet rise above your hips, keep going until your toes touch the bar. If you cant do a stand-alone handstand, use a wall to assist you. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. This program is also $19.99 and I highly recommend this one as well, especially for anyone training in a home gym or even in hotel gyms. When your feet are back on the ground, immediately sink into another squat and jump again. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Ryan ferguson. The Juarez Valley Push-up Merkin Challenge2. Thank you for taking the time to view my profile. Mike Tyson Squats 3. Youre about to find out. After, perform one squat for each card in the growing pile. The two most famous methods are the deck of pain and Tyson squat. A deck of cards has four suits; hearts, clubs, diamonds, and spades. Anytime I walk by it, I crank out five pull-ups. Towel Pull-ups. If these routines are beyond your current levels, keep track of how far you make it through the workout. 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. I dont have any more recreation time than you have. Eventually, you can take off these training wheels and do a freestanding one. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. 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. Hanging Leg Raise Variations, Straight Leg Raises. $25 discount applied when you get started from this page! You can adjust your grip width to focus on different muscle groups. If you need time between the reps, take the time. You can buy a pull-up bar that fits in your doorframe for $30. A Guide for Everyone. Ryan Ferguson, once wrongfully convicted of murder and freed after spending 10 years in prison, spoke with "48 Hours'" Erin Moriarty, who has covered his story from the beginning. I would do five pull-ups then walk back and forth and then another five pull-ups. Jan 6, 2022. newsweek.com. Handstand Push-up. Now, move your body toward one hand, taking some of the weight off the opposite hand. Use the top of your door. While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. Putting It Together: Possible Prisoner Workouts As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. 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. 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. From award-winning writing and photography to binge-ready videos to electric live events, GQ meets millions of modern men where they live, creating the moments that create conversations. You can make them more difficult by placing weighted objects in your lap. Better still, they can be done anywhere theres a place to hang from.
