Squat down and place the card you just picked up on top of the second card. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . Now, move your body toward one hand, taking some of the weight off the opposite hand. Basic Burpee. Prison Workout: The Jailhouse Strong Routine - Bodybuilding.com Break it out into however many sets that you want. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Prison? When did you first realize that? A Review of Ryan Humiston's 30-Day Training Program - Fittest Travel Youre not downloading a PDF or getting a hard copy. If you enjoyed the first full gym program, youll love this one too. 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. Now squat down and place the other card on top of the cards on the ground. Have fun moving your body and exercise together! Pull yourself up. Bring your head down and forward by bending your elbows. Hindu Push-up. Once I got to prison and I started getting in better shape than everyone else, people can really respect that. I didnt know I was going to get let out at the time. If they're too easy, try more advanced variations of each exercise. There were two or three cable machines. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. Its free. 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. NASM Corrective Exercise Specialist. Ferguson was convicted despite no physical evidence against him and sentenced to forty years in maximum-security prison. Then I did seated rows. Ryan Ferguson Fitness. Burpees The burpee is the ultimate full-body exercise. Ryan Ferguson | Personal Trainer at Kickoff "Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. The results were great, so when he announced the release of his first 30-day program, I jumped on it. One month is not enough time to get a solid measure of the progress youre making but the workouts in these programs gave me some insane pumps and theres no doubt that if you continue with this training style beyond 30 days, youll make gains. 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. Pick an exercise. Repeat. Handstand Push-up. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarterthe smartest, realest, and most doable fitness guide you'll ever. 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. I could see that I was in there by myself. 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. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Along with T-shirt-popping biceps and shoulders that could take out doorjambs, Tyson's thighs filled out his trademark black trunks like never before. Now, move your body toward one hand, taking some of the weight off the opposite hand. Return until hips are extended downward. 1. I recommend the other three programs over the PPL program. 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. The number of pull-up reps Im able to accumulate during the day always surprises me. Full Straight Leg Raise. Squat down and place the first card on the second card. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Better still, they can be done anywhere theres a place to hang from. This circuit consists of 20 sets. 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. THE 9 BEST Prison Workouts with Spreadsheets (2023) - Lift Vault The goal is to work your way up so that you can complete 500 reps in an hour. Do this twice, preferably without resting between squat sequences. This circuit consists of 20 sets. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Its really rough. It's true that Rome wasn't built in a day, but it would never have been built at all without laying the first foundational brick. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. 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. If you cant do a stand-alone handstand, use a wall to assist you. I was spending a lot of time on it. 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. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Your hips will now be near your hands. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Great! 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 of these prison workouts should take 30 minutes or less. 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. First, you buy the regular game, then you download the extension pack, then you get the download-only character, then you get the new skin for the downloaded character and you continue this cycle until you run out of money and self-esteem. 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. To revisit this article, visit My Profile, thenView saved stories. That was the sound of your soul dying. Squats The squat is one of the most basic yet effective athletic movements. Mike Tyson Squats3. Manage Settings Squat down again and pick up the top card. What if youre in a hotel? 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. I also did it with the garage gym program. Each set descends by one repetition. Straight Leg Raises. I just got out of prison after 10 years for a crime I had nothing to do with. The program costs $19.99 and a link will be sent to you when you purchase it. Kick your feet back to a push-up position. Take a standard deck of 52 cards. Mike Tyson Squat Workout Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: * Line up ten cards facedown in a straight line on the ground with 4 in-between each card. After, perform one squat for each card in the growing pile. The only places you really interact are on the card table or on the basketball court. I completed all 30 days of the full gym program and then went through it again. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. Thats not an excuse for not exercising. If youre locked up for life, Im sure you could come up with another 50 variations. $25 discount applied when you get started from this page! All rights reserved. Place two towels over the bar and grip one in each hand. . Solitary Fitness: The 10 Best Prison Workouts - Fitness Volt As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. I was in a cell block, I didnt see weights for eighteen monthsI was doing pull ups on the stairs, I was doing dips on my bed, I was doing push ups on the floor, I was doing sit ups, and I was running around a little cube, essentially. Perhaps the most readily accessible routine for pull-ups is the pyramid program. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. 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. 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. * Holding the first card, take a step forward to the second card. Train with Ryan. The three workouts are1. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. For 30+ more push-up variations, check out this post. 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. 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. When its all said and done, youll have completed 210 reps. 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. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. Your email address will not be published. 54.7k Followers, 745 Following, 542 Posts - See Instagram photos and videos from Ryan Ferguson (@lifeafterten) lifeafterten. Ryan finds ways to sufficiently stress a muscle with whatever is available. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. 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. Anytime I walk by it, I crank out five pull-ups. The rep scheme looks like this: So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Once youve got your desired weight, simply squat. Q&A: KEY HOME WORKOUT TIPS! I always start with a compound move two. . I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. How did that happen? The rest assume you have access to a full gym. By simply adjusting the placement of your hands, you can emphasize different muscle groups. I used that time to write. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? For $19.99, theyre well worth the money. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. The rep scheme looks like this: * Set 1: 20 Reps * Set 2: 1 Rep * Set 3: 19 Reps * Set 4: 2 Reps * Set 5: 18 Reps * Set 6: 3 Reps * Set 7: 17 Reps * Set 8: 4 Reps * Set 9: 16 Reps * Set 10: 5 Reps * Set 11: 15 Reps * Set 12: 6 Reps * Set 13: 14 Reps * Set 14: 7 Reps * Set 15: 13 Reps * Set 16: 8 Reps * Set 17: 12 Reps * Set 18: 9 Reps * Set 19: 11 Reps * Set 20: 10 Reps So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. Thats not an excuse for not exercising. And thats similar to what you did in prison? They know that you have the exact same tools as they haveI dont have any more weights than you have. If you get done early, feel free to do the 500 reps! Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. 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. Family fun dancing and doing exercise for kids with Ryan's World! One Exercise a Day. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. Squat Jumps. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. There was no gym in the county jail where you were held during trial. Take an underhand grip with one hand and an overhand grip with the other. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. Thats it. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Is everybody jacked? For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. Return to the starting position and repeat. 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. Theres a ton of volume in this one. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. I had no friends. They want to hang out with you. Im currently doing this program and love it. Perform a straight leg raise while holding onto the towels. Now repeat, squatting once per card before advancing on. He no longer demonstrates the workout in the video section. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. Think of it as a modern day video game. Hanging Windshield Wiper. Products are not intended to diagnose, treat, cure or prevent any disease. The Jailhouse Method is a descending order of repetitions. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. Once completed, you will have done 380 push-ups. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. You never call fouls unless you get really beat up. Add it to the pile, then perform three squat reps. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30. Bent Knee Leg Raises. Just like you would be doing it in a gym with fancy equipment, you can do it at home or at a park with common objects. Everybody has excuses. 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. At this point, youll have no cards in your hand, and 2 cards will be one on top of the other on the ground below you. 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. 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. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. If you dont have access to that, monkey bars or even a tree limb at a park will work. Hanging Windshield Wiper. When your feet are back on the ground, immediately sink into another squat and jump again. Flip the first card and do however many push-ups the card says. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. In between sets I would do ten pushups, just to get contrastpush/pull. Kent's murder remained unsolved for two years after he was found beaten and strangled in the parking lot of the Columbia Daily Tribune, where he worked as an editor.. A break in the case happened when Ferguson's friend, Charles Erikson, told police that he believed he and Ryan were . If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Just one simple movement tests both your strength and aerobic capacities. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. They had more energy. Read our disclaimers & disclosure page to find out more. As always, modify as needed. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. . Get ready to be sore. Ryans program is built into his website. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. To perform the handstand push-up, assume a handstand position. Make them work for you. Squat down until your thighs are below parallel. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. There isnt any order to it, really. Push-ups are not only beneficial for building muscular endurance and explosive power, but they can be done in a number of variations that allow you to hit your muscles from unusual angles. It doesn't matter how many sets you break this up into, just try to . If you want a killer shoulder workout, look no further than the handstand push-up. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. Ryan W. Ferguson - Wikipedia You can do them anywhere. Its almost like White Men Cant Jump. Listen to our podcast with Josh Bryant about how to get jailhouse strong: Want to start taking action on the content you read on AoM? Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . If youre already familiar with Ryans training style, the goal is always to grow muscle. 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. Facebook Twitter Instagram. Take an underhand grip with one hand and an overhand grip with the other. In either case, you should finish the pull-ups within 15 minutes. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Hanging Leg Raise Variations, Straight Leg Raises. Each suit represents one exercise and each card represents a number of reps with jack being 11, the queen being 12, the king 13, and the joker 14. How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. 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. You may remember Rocky doing these babies during his epic training montage. Ryan Ferguson - Senior Accountant - Cvent | LinkedIn On an eight-hour work day, doing 10 reps per hour equals 80 burpees. They would be getting more lean muscle mass. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. It was quite largeit probably held four gallons, five gallonsand we would wrap the laundry bag through the handles and we would do curls with that. 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. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. 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. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. I do greasing the groove with pull-ups. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. Ryan W. Ferguson (born October 19, 1984) is an American man who spent nearly 10 years in prison after being wrongfully convicted of a 2001 murder in his hometown of Columbia, Missouri.At the time of the murder, Ferguson was a 17-year-old high-school student.
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