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. What if youre in a hotel? Stronger, Faster, Smarter : A Guide to Your Most Powerful Body 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. Place two towels over the bar and grip one in each hand. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. The two most famous methods are the deck of pain and Tyson squat. After, perform one squat for each card in the growing pile. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Prison Workout: The Jailhouse Strong Routine - Bodybuilding.com Kids Workout Exercise at home with Ryan!!! - YouTube 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. The most daunting thing about Ryans workouts is the volume. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. Burpee+Pull-up. Advance to the next card. Are You Using the Best Training Frequency for Your Gains? There are 300 people in the housing unit, you all go out to the ercise yard. 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. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. Get in position by standing with your feet slightly wider than shoulder-width apart. You played a lot of basketball in prison. 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 free. 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. Ryan Ferguson on life and "The Amazing Race": "You've got to - CBS News 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. ; 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. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. 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. Take a standard deck of 52 cards. Ryan Ferguson (@lifeafterten) Instagram photos and videos Handstand Push-up. Ive got a pull-up bar hung up in my closets doorframe. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. 12,172 likes. . 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. So you could have something like: Start drawing cards from the top. The goal is to work your way up so that you can complete 500 reps in an hour. I Got In Peak Shape While I Was in Jail (and Wrongly Convicted of - GQ Squat down until your thighs are below parallel. 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Instead of just doing a full push-up, make it a Hindu push-up. I started watching Ryan Humistons videos a few years ago. To develop his tree trunks, it is said that Tyson's leg workout during his time behind bars was the following: Start with 10 cards. * Leap up as high as possible from the squat position. Kids Workout Exercise at home with Ryan!!! He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. In the full gym program, there are a lot of cable and machine exercises. Perhaps the most readily accessible routine for pull-ups is the pyramid program. Youll hit each body part once a week but you will be destroying it in that one workout with volume. Pull yourself up. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. Youre not downloading a PDF or getting a hard copy. If you get done early, feel free to do the 500 reps! Grab the bar with an overhand grip slightly wider than shoulder-width apart. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. When your feet are back on the ground, immediately sink into another squat and jump again. To perform the handstand push-up, assume a handstand position. That really helps survive prison. How did that happen? Chin-up. Kick your feet back to a push-up position. 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. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. 745 following. 3 exercises. For $19.99, theyre well worth the money. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. 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. There was no gym in the county jail where you were held during trial. 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 wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Its amazing how much work can be done with something as simple as a deck of cards. Burpees The burpee is the ultimate full-body exercise. 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. The Juarez Valley Push-up Merkin Challenge 2. Basic Burpee. You get the point, right? I wanted to get more volume in yesterdaytypically, Id just do five sets. The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. Begin by standing over the first card and squatting down to pick it up. Jan 6, 2022. newsweek.com. Our Team Limitless Fitness 1. Straight Leg Raises. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. It was really good because I could get on the court, and I know that my game is going to impress them and theyre going to respect that. All rights reserved. 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. The only places you really interact are on the card table or on the basketball court. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. 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. This workout comes from Mexico's toughest prison. Great for grip strength. It was metal and it was gratedyou couldnt just grab the stairway. 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. I used that time to write. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. A lot of people kept asking how to get into shape. Slowly bend your elbows and lower your inverted body towards the ground. I dont have any more nutrition than you have. If you have nothing but time your hands, do these workouts twice a day. 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. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Squat Variations Prisoner Squat. I was spending a lot of time on it. 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. Now squat down and place the other card on top of the cards on the ground. Strength+cardio in a single workout. At that point, you will have completed 100 squats. Your email address will not be published. Return to the center and lower your body under control. In prison, getting ripped helped save Fergusons life and sanity. If you are doing dips at home on a chair, put your feet on something thats slightly higher than your chair and you can do decline dips. Once you purchase it, youll be able to log in and see the workouts. View the profiles of people named Ryan Ferguson. The Juarez Valley Push-up Merkin Challenge2. They had two treadmills; in the wintertime that wasnt even close to enough. Line them up 2-4 inches apart. The first one is simple but effective as hell. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. Plus, there are photos of Ryan doing each exercise. 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. You stay by yourself. Hanging Windshield Wiper. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. bedroom, office, hotel room, or solitary confinement. I've had many clients start a workout but . According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. 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. And that was it. Dips, Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. . In between sets I would do ten pushups, just to get contrastpush/pull. 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. A Review of Ryan Humiston's 30-Day Training Program - Fittest Travel The long answer? 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. You can plan out your reps or just do them as you feel. * 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. 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. Pistol Squat. No, no. It doesn't matter how many sets you break this up into, just try to . Pull-ups are a highly effective exercise that works a whole host of muscle groups, including the latissimus dorsi (the wing muscles on your back), biceps, traps, pecs, and forearms. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. Squat Jumps. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. The scrawny, basketball-obsessed teenager . One hand grips the bar overhand and the other underhand. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. 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. Repeat. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Proceed with this pattern until you've moved through all ten cards in the line. Theyre hustling; theyre selling cigarettes or drugs. 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. Squats The squat is one of the most basic yet effective athletic movements. I was just surviving and doing what I do. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. They could see gains. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . But even with them theyve never really played organized ball. https://www.youtube.com/watch?v=9PbrdapxU7E. When its all said and done, youll have completed 210 reps. Required fields are marked *. I realized I had a table of contents. 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. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Variation is what sparks growth and helps you break through longstanding performance plateaus. Rotate to the other side. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. If you can only do 10 reps for set 1, then do 10 and move on to the next set. I told my dad, I told my girlfriend. Same thing goes for any other exercise. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. Facebook Prisoner Workout: Bodyweight Workouts | The Art of Manliness One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. 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). Hindu Push-up. Q&A: KEY HOME WORKOUT TIPS! Better still, they can be done anywhere theres a place to hang from. He recently participated in the Tri-State N. Home; . Place two towels over the bar and grip one in each hand. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. A deck of cards has four suits; hearts, clubs, diamonds, and spades. You may remember Rocky doing these babies during his epic training montage. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. Mike Tyson Squats 3. To perform the handstand push-up, assume a handstand position. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body - Ryan 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. It's ideal for the "one exercise per day" training plan, where you do a single exercise per day, rotating between an upper-body push, upper-body pull, and lower body exercise, i.e. If you want a killer shoulder workout, look no further than the handstand push-up. Got a deck of cards? If you cant do a stand-alone handstand, use a wall to assist you. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. The Jailhouse Method is a descending order of repetitions. Return your body to the center and repeat on the opposite side. They want to hang out with you. Burpees are performed in a number of variations, with some offering increased upper-body training and others offering explosive lower-body strength benefits. Hindu Push-up. Get started. And we would all get different results. That's it. For face cardsjack, queen, and kingdo 10 push-ups. Ryan Ferguson Abs. 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.". The three workouts are1. Facebook gives people the power to. Lunges are another popular option because they target the quads and glutes without requiring much space. Leap up as high as possible from the squat position. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. That was the sound of your soul dying. Return to the starting position and repeat. Hang two towels from your bar and grip one in each hand. * Kick your feet back to a push-up position. To learn more, read our disclaimers & disclosure page. Commando Pull-up. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. When its all said and done, youll have completed 210 reps. Handstand Push-up. One-Armed Push-up. You can do the traditional pull-up or switch form at your discretion. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. But be prepared, he takes it up a notch with these programs. I highly recommend each one of them. They would bring in coffee at five oclock in the morning in this round jug. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Between each set, walk 5-10 steps for a rest and then get back into it. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. 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. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. 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. Thats one rep. Add Weight. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. Why was that important? The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. Perform a straight leg raise while holding onto the towels. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. 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. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. For example, a Juarez Valley 10 would be the following: Set 1: 10 reps. Set 2: 1 rep. Set 3: 9 reps. Set 4: 2 reps. Set 5: 8 reps. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. 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. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Ryan Ferguson Personal Trainer - Facebook NASM Corrective Exercise Specialist. Ryan then took his findings and developed a new program with the results in mind. Locked up for 5-10 years? Burpee+Pull-up. Mike Tyson Squats3. 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 . Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. 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. The squat is one of the most basic yet effective athletic movements. Then squat down a second time to pick up the second card. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. A Jailhouse 30 is a total of 465 repetitions. You can buy a pull-up bar that fits in your doorframe for $30. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Ryan has 7 jobs listed on their profile. Full Straight Leg Raise. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Thats not an excuse for not exercising. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. 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 I got to prison and I started getting in better shape than everyone else, people can really respect that. The program was very similar to the full gym program but there was one major difference: the equipment used. 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. 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.

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