Place two towels over the bar and grip one in each hand. Its pretty much identical to it. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. The goal is to work your way up so that you can complete 500 reps in an hour. Lean against a kitchen counter or work table and start pumping push-ups. Burpees The burpee is the ultimate full-body exercise. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. Flip the first card and do however many push-ups the card says. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Itll have you cranking out pull-ups for reps in no time. The Smith machines were the closest we could get to doing what I consider the good movessquats, deadlifts, bench press. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. Dont have time to make it to the gym? Burpee+Pull-up. If youre already familiar with Ryans training style, the goal is always to grow muscle. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! Ryan Ferguson patented this training method when he served time for a crime he didnt commit. Towel Pull-ups. Lets say for this example, youre going to do push-ups. If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Another day I would do pull-ups. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. Ryan Ferguson A plyometric version of the squat to build explosiveness. The short answer is creativity and repetition. There are 300 people in the housing unit, you all go out to the ercise yard. Ferguson was convicted despite no physical evidence against him and sentenced to forty years in maximum-security prison. To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. Perform a straight leg raise while holding onto the towels. buy a pull-up bar that fits in your doorframe for $30. One hand grips the bar overhand and the other underhand. The three workouts are 1. Bend down and place your hands on the floor while keeping your arms and legs straight. For face cardsjack, queen, and kingdo 10 push-ups. If you dont have access to that, monkey bars or even a tree limb at a park will work. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. That is one rep. One-handed Pull-up. Better still, they can be done anywhere theres a place to hang from. 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. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. That really helps survive prison. When its all said and done, youll have completed 210 reps. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. NASM Corrective Exercise Specialist. I would walk the length of the 50-foot cell and back and do 25 push-ups. You can adjust your grip width to focus on different muscle groups. Youre only going to be doing one during this circuit. If youre looking for a little guidance, though, here are a few suggestions: This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. I've had many clients start a workout but . In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Grab the bar with an overhand grip slightly wider than shoulder-width apart. * Immediately return your feet to the squat position. One-Armed Push-up. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. The basketball game there is like street ball. You stay by yourself. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. I didnt know I was going to get let out at the time. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. Simple, yet supremely challenging. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. Travel a lot? GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. While incarcerated, he started exercising and lifting weights, eventually . I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. You may remember Rocky doing these babies during his epic training montage. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. 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. Thank you for taking the time to view my profile. A Guide for Everyone. You can plan out your reps or just do them as you feel. If you want a killer shoulder workout, look no further than the handstand push-up. To track your progress, keep these benchmarks in mind: Below 24 minutes = good, below 20 minutes = excellent, below 15 minutes = you own the yard and the warden will call you "sir.". If youre locked up for life, Im sure you could come up with another 50 variations. Ryan Ferguson Abs. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Commando Pull-up. For 30+ more push-up variations, check out this post. Bent Knee Leg Raises. Towel Straight Leg Raises. Then squat down a second time to pick up the second card. Youre about to find out. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. All rights reserved. This article was originally published in August 2015. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Each set descends by one repetition. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. I used that time to write. Now, itd be easy to take Bronsons claims with a grain of salt. From Angola to Rahway, from Jolliet to Jessup, the long term incarcerated are attaining incredible muscle and strength results on a widespread and consistent basis - this despite terrible training conditions, terrible nutrition, despite being . 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. Six months later, twenty or thirty people would be coming in from their workouts and going to their rooms and grabbing chocolate milk and peanut butter and honey sandwiches. 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. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. If youre bored at home or at work, then this is the thing for you. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. Kids Workout Video at home 30mins Family fun with Ryan's World!! Begin by standing over the first card and squatting down to pick it up. No problem. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. 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. Once you try the workouts, youll understand better why theyre named the way they are. Holding the first card, take a step forward to the second card. I could see that I was in there by myself. Your posture should remain upright, and your front knee should stay above the front foot. There was a fifteen- to twenty-foot area where they had all the weights. So you became the de facto trainer at the prison gym. Is it true that inmates lift weights all the time? Facebook Twitter Instagram. "How do I get there, man? Theyre respecting you and they want your help. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. 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. Mixed Grip Pull-up. Thats one rep. One-Arm Straight Leg Raise. The burpee is the ultimate full-body exercise. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Return to the starting position and repeat. . Chin-up. ; Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. 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. Ryan has 7 jobs listed on their profile. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. In 30 minutes, youll be done with your exercise for the day. Sources Convict Conditioningby Paul Wade Jailhouse Strongby Josh Bryant Solitary Fitnessby Charles Bronson. Squat one time each to pick up the three cards one by one. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Theres a ton of volume in this one. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Then I did seated rows. Towel Straight Leg Raises. Take a standard deck of 52 cards. Instead of just doing a full push-up, make it a Hindu push-up. Now repeat, squatting once per card before advancing on. Add it to the pile, then perform three squat reps. Its only 30 days, so dont expect a big change in your physique fizeek in that time but you can use what you learn from these programs as you continue with your training. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. 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. To learn more, read our disclaimers & disclosure page. When its all said and done, youll have completed 210 reps. I had no friends. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. 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. Youre not downloading a PDF or getting a hard copy. Thats one rep. Add Weight. Its to grow muscle. 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 nutrition than you have. They had two treadmills; in the wintertime that wasnt even close to enough. And we would all get different results. A Juarez Valley 20 is performed liked this: With repetitions performed in descending order on odd-numbered sets, but in ascending order on even-numbered sets, it is easy to see how the Juarez Valley Method got its name. Great for HIIT. What if youre in a hotel? Repeat. 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. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. Burpee With Push-up. * Squat once and pick up the first card. 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.. How it works Let's reach your fitness goals . To perform a basic burpee, just follow these instructions: Burpee With Push-up. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. Hanging Windshield Wiper. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. 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. 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. Rotate to the other side. The only change I made was going slightly heavier on the weight but I kept in mind Ryans principles about using a light enough weight that youre not sacrificing form or tension. 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 workout consists of only three exercises. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. Mixed Grip Pull-up. Bring your head down and forward by bending your elbows. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. 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Better still, they can be done anywhere theres a place to hang from. Step forward with one leg, flexing the knees to drop your hips. A friend and I would go work out, wed run, and we came back in and we drank a glass of chocolate milk and ate a peanut butter and honey sandwich for recovery. Squat down again to place the first card on top of the second card. Now, move your body toward one hand, taking some of the weight off the opposite hand. Dont have the money for a gym membership or purchasing your own equipment? Im sure you can find a bar somewhere to use. 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. Use the top of your door. 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. 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. Assuming youre up for 12 hours a day, thats 240 push-ups every day. 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. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. To perform the handstand push-up, assume a handstand position. At that point, you will have completed 100 squats. Chin-up. But this didnt matter. 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. As he says in his programs, by any means necessary.. He spent most of his life in solitary confinement, behind bars with nothing but time on his hands. Make sure to get a good stretch in your back. One Exercise a Day 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. How did you work out? Take an underhand grip with one hand and an overhand grip with the other. They had three Smith machines and generally only one was in working order. Bend down and place your hands on the floor while keeping your arms and legs straight. You can do the traditional pull-up or switch form at your discretion. Return to the center and lower your body under control. Follow. Pull yourself up. 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. 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. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Below Ive highlighted six main bodyweight exercises that work the entire body. Start with the basics and gradually add more variations and other elements. If you enjoyed the first full gym program, youll love this one too. The Juarez Valley Merkin Challenge. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. * Squat one time each to pick up the three cards one by one. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. Why was that important? One of his best friends turned on him, and gave damning (false) testimony that . Its a beast to do and will take months to work up to. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. 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. And I was able to develop a body that people who are considered some of the most violent in the nation dont want to mess with. Join Facebook to connect with Ryan Ferguson and others you may know. Q&A: KEY HOME WORKOUT TIPS! For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. Pistol Squat. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. Prison? The Juarez Valley Push-up Merkin Challenge 2. Hindu Push-up. 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 couldn't feel his arms. So how do they do it? Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. The workouts change every week. Squat down until your thighs are below parallel. I would do five pull-ups then walk back and forth and then another five pull-ups. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. What were my excuses? Break it out into however many sets that you want. Home; . 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. Your email address will not be published. Think of it as a modern day video game. There were two or three cable machines. 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. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Great! 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. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. 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. 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. Prison? Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. Hindu Push-up. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. During these decades behind bars, and often confined to isolation, Bronson has become a fitness fanatic, creating workout programs that require only his bodyweight and a few odd objects. Descend until your rear knee nearly touches the ground. The Jailhouse Method is a descending order of repetitions. Bent Knee Leg Raises. RyanFergusonFitness.com This way you ensure progress. Its free. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. Did you hear that? Copyright 2023 Fittest Travel LLC. What if youre in a hotel? The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. Prisoner Squat. Locked up for 5-10 years? Hanging Leg Raises This is a core blaster. Next time, instead of reps, do them for time. You can monitor your progress using this setup and youll get periodic email reminders and updates. Besides a few brief stints of freedom, notorious British criminal and troublemaker Charles Salvador (better known as Charles Bronson) has been serving time since 1974. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. Towel Pull-ups. When I was done I realized I had three pages, and it was going to be harder to copy three pages. Narrow/Wide Hand Placement. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Lunges are another popular option because they target the quads and glutes without requiring much space. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. * Leap up as high as possible from the squat position. 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. 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. If you cant do a stand-alone handstand, use a wall to assist you. Its amazing how much work can be done with something as simple as a deck of cards. Does Cardio Burn Muscle? Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. Pick an exercise. Return to the center and lower your body under control. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. I dont have any more recreation time than you have. 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. In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. I always start with a compound move two. Pull yourself up until your sternum is at the bar. You played a lot of basketball in prison. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. There was no gym in the county jail where you were held during trial. With this situation in mind, who better to look to for an example of achieving more workout results with fewer amenities than the jailhouse denizen? 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. Hanging Leg Raise Variations, Straight Leg Raises. Youre only going to be doing one during this circuit. Universal Nutrition Animal Stak Review | Natural Testosterone Booster, Follow This 10-Minute Stretching Routine to Get Rid of Back Pain, Marine Workout: Train Like 21st Century Soldier, What Is Strength and Conditioning? Burpee With Hindu Push-up. Now squat down and place the other card on top of the cards on the ground. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. And they had a volleyball court. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. Each set descends by one repetition. The goal is to work your way up so that you can complete 500 reps in an hour. Its free. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Required fields are marked *. Highly recommend. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Will Not Eating Carbs Before Bedtime Boost Your HGH? The goal is to complete this circuit as fast as you can. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Leap up as high as possible from the squat position. I do greasing the groove with pull-ups. Squat Jumps. Eventually, you can take off these training wheels and do a freestanding one. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin.