* Squat once and pick up the first card. Eventually, you can take off these training wheels and do a free-standing one. If there is a workout that can be done solitary in a jail cell, it can easily be done in a living room, garage or backyard. One-Armed Push-up. To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. Holding the first card, take a step forward to the second card. I do greasing the groove with pull-ups. Now, itd be easy to take Bronsons claims with a grain of salt. They see that. 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? Ryan Ferguson Fitness. The Garage Gym Program is tailored to the equipment you might have available to you at home. Products are not intended to diagnose, treat, cure or prevent any disease. Jan 6, 2022. newsweek.com. In the prison gym, if I cant get the Smith machine today and I cant do my squats, thats fine, Ill do body weight squats, but Ill do a hundred of them. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. In either case, you should finish the pull-ups within 15 minutes. 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. 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.. Thats one rep. Add Weight. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Squats The squat is one of the most basic yet effective athletic movements. When its all said and done, youll have completed 210 reps. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . The workouts change every week. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. Assign one of the above exercises (or one of their variations) to each of the four suits. I had no friends. Pull yourself up. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. How did that happen? 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! Bend down and place your hands on the floor while keeping your arms and legs straight. The most daunting thing about Ryan's workouts is the volume. 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. 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. https://www.youtube.com/watch?v=9PbrdapxU7E. Travel a lot? For $19.99, theyre well worth the money. I didnt know I was going to get let out at the time. Did you hear that? If you cant do a stand-alone handstand, use a wall to assist you. This isnt about getting stronger or losing weight. The goal is to work your way up so that you can complete 500 reps in an hour. 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. You may remember Rocky doing these babies during his epic training montage. As you can see above, each weeks theme doesnt sound good. Get started. 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. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. 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. Train with Ryan. Cover photo by Ryan Humiston. No pull-up bar? This serves as your interval rest period. No, he gained such frightening strength that hes been known to bend steel doors with nothing but his bare hands and do up to2,000 push-ups a day. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. 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. 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. 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Next time, instead of reps, do them for time. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. They had a stairway and there was no backing to it. Eventually, you can take off these training wheels and do a freestanding one. 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 . The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. 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. And squatting once per card to set them down. Great! Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. The Jailhouse Method is a descending order of repetitions. Towel Straight Leg Raises. A deck of cards has four suits; hearts, clubs, diamonds, and spades. We will modify for the final exercise. If youre locked up for life, Im sure you could come up with another 50 variations. But this didnt matter. They're also similar to a boxer lowering his body to evade punches or to generate power in his punches. Begin in a squat position with hands on the floor in front of you. Return to the center and lower your body under control. Chin-up. Bring your head down and forward by bending your elbows. 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. 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. Each of these prison workouts should take 30 minutes or less. It all comes down to how hard you push yourself. I realized I had a table of contents. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Squat down and pick up the first card. When you turn up an ace, do 11 push-ups. There was no gym in the county jail where you were held during trial. Do one bodyweight squat. 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 until your thighs are below parallel. Burpee With Push-up. Finish it off with ten burpees for good measure Juarez Valley Method 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. Now, move your body toward one hand, taking some of the weight off the opposite hand. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Typewriter Pull-up. Facebook Twitter Instagram. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. Stay on top of your fitness goals with online personal trainer Ryan Ferguson. Assuming youre up for 12 hours a day, thats 240 push-ups every day. 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. Its a beast to do and will take months to work up to. * Begin by standing over the first card, squat down and pick up the first card. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Take 10 cards out of your deck and place them on the floor about three to four inches apart. Great for HIIT. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. The number of pull-up reps Im able to accumulate during the day always surprises me. Hi, I'm Ryan Ferguson! Take a standard deck of 52 cards. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. To perform the handstand push-up, assume a handstand position. The Juarez Valley Merkin Challenge. 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. Burpee+Pull-up. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. This program was my least favorite. 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. 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. No excuses. I could tie this with my own experiences. Towel Pull-ups. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Ryan then took his findings and developed a new program with the results in mind. The three workouts are1. That is one rep. One-handed Pull-up. * Immediately return your feet to the squat position. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. Hang two towels from your bar and grip one in each hand. In addition to being a great full-body workout that adheres to the jailhouse tradition of bodyweight movements, the benefits of increased movement explosivity range from faster reflexes in a self-preservation scenario to clearing out of your office cubicle before the crowds ruin your happy hour. And thats similar to what you did in prison? Get ready to be sore. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. If you need to go to your knees, go to your knees. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. Prison? Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. Perform a straight leg raise while holding onto the towels. While incarcerated, he started exercising and lifting weights, eventually . It was metal and it was gratedyou couldnt just grab the stairway. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. 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. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. Proceed with this pattern until you've moved through all ten cards in the line. Hanging Windshield Wiper. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. To revisit this article, visit My Profile, thenView saved stories. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. Each set descends by one repetition. All rights reserved. Pull yourself up until your sternum is at the bar. 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. All other photos are taken from the program. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip.
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