Pull yourself up. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. Ryan finds ways to sufficiently stress a muscle with whatever is available. Flip the first card and do however many push-ups the card says. In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. They would bring in coffee at five oclock in the morning in this round jug. Mixed Grip Pull-up. Better still, they can be done anywhere theres a place to hang from. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Ryan has chosen a theme for each week, keeping with his dark sense of humor. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. You can add cards as your strength and endurance increase. Burpee+Pull-up. The scrawny, basketball-obsessed teenager had been charged in the murder of Columbia Tribune sports columnist Ken Heitholt, based almost entirely on the testimony of Fergusons former friend who had dreamed that the pair were somehow involved. Burpees The burpee is the ultimate full-body exercise. Everybody has excuses. Bent Knee Leg Raises. Now, itd be easy to take Bronsons claims with a grain of salt. Does Cardio Burn Muscle? Required fields are marked *. They're also similar to a boxer lowering his body to evade punches or to generate power in his punches. Regardless of any road blocks to the pig iron, the basics of training are simple: Where there's a will, there's a way. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Once I got to prison and I started getting in better shape than everyone else, people can really respect that. How did you work out? Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. If youre already familiar with Ryans training style, the goal is always to grow muscle. 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. Kids Workout Video at home 30mins Family fun with Ryan's World!! Full Straight Leg Raise. No problem. When its all said and done, youll have completed 210 reps. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. 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. Each workout, on average, has about 8 different exercises. Better still, they can be done anywhere theres a place to hang from. 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. The program was very similar to the full gym program but there was one major difference: the equipment used. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Rotate to the other side. I realized I had a table of contents. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. Return until hips are extended downward. Ryan W. Ferguson - Wikipedia 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. The basketball game there is like street ball. Now, move your body toward one hand, taking some of the weight off the opposite hand. Prisoner Workout: Bodyweight Workouts | The Art of Manliness Hindu Push-up. . Manage Settings If they're too easy, try more advanced variations of each exercise. By simply adjusting the placement of your hands, you can emphasize different muscle groups. I am Ryan Ferguson. Recently released after serving ten years - Reddit So you became the de facto trainer at the prison gym. It alternates between high and low rep sets, sort of the opposite of a pyramid rep scheme. 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? In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. How did that happen? Begin in a squat position with hands on the floor in front of you. The short answer is creativity and repetition. "Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book 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. They had two treadmills; in the wintertime that wasnt even close to enough. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Copyright 2023 Fittest Travel LLC. If you want a killer shoulder workout, look no further than the handstand push-up. Its amazing how much work can be done with something as simple as a deck of cards. In 30 minutes, youll be done with your exercise for the day. He spent most of his life in solitary confinement, behind bars with nothing but time on his hands. A lot of people kept asking how to get into shape. Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. Place two towels over the bar and grip one in each hand. I told my dad, I told my girlfriend. Below Ive highlighted six main bodyweight exercises that work the entire body. 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. I started watching Ryan Humistons videos a few years ago. The only places you really interact are on the card table or on the basketball court. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). Burpee+Pull-up. 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. Lets say squats, for example. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. I just got out of prison after 10 years for a crime I had nothing to do with. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. Pull-ups 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. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body - Ryan Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. You may remember Rocky doing these babies during his epic training montage. All other photos are taken from the program. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Great! Descend until your rear knee nearly touches the ground. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. Pistol Squat. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. . I dont have any more recreation time than you have. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. No Equipment? No Problem! Get Jailhouse Jacked With Bodyweight Training Thats the number one thing about working out, health and fitness, life in general. Thats one rep. One-Arm Straight Leg Raise. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? Return until hips are extended downward. The Backed by Science Hypertrophy Program differs from Ryans typical body part split, instead introducing this 4-day split: He also makes a few small changes to the layout of the program, based on user feedback according to Ryan. 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. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. For face cardsjack, queen, and kingdo 10 push-ups. Kids Workout Exercise at home with Ryan!!! Typewriter Pull-up. The Smith machines were the closest we could get to doing what I consider the good movessquats, deadlifts, bench press. * Holding the first card, take a step forward to the second card. Stronger, Faster, Smarter : A Guide to Your Most Powerful Body And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. 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. If youre on the fence about buying any of Ryan Humistons programs, just do it. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Two decades before Ryan Ferguso n competed on Season 33 of The Amazing Race, he was arrested at the age of 17 for the murder of a man he had never met before. All rights reserved. Prison? We will modify for the final exercise. I've just recently released a book about surviving prison and how to create your best body. For 30+ more push-up variations, check out this post. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces 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. What was the gym like in the maximum-security facility where you lived? Holding the first card, take a step forward to the second card. Then squat down a second time to pick up the second card. Narrow/Wide Hand Placement. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. 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. Squat down and pick up the first card. This isnt about getting stronger or losing weight. bedroom, office, hotel room, or solitary confinement. But somehow Im achieving better results. 12,172 likes. Keep your sternum at the bar. Facebook They had a stairway and there was no backing to it. Squat Jumps. Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Repeat. Line them up 2-4 inches apart. Just one simple movement tests both your strength and aerobic capacities. I recommend the other three programs over the PPL program. * Squat once and pick up the first card. One hand grips the bar overhand and the other underhand. NASM Corrective Exercise Specialist. 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. You might set up a system where every half hour, you perform ten push-ups. 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. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. 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. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. 54.7k Followers, 745 Following, 542 Posts - See Instagram photos and videos from Ryan Ferguson (@lifeafterten) lifeafterten. To perform the handstand push-up, assume a handstand position. 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. Squat down again and pick up the top card. When its all said and done, youll have completed 210 reps. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. There isnt any order to it, really. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. 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 . When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Is it true that inmates lift weights all the time? Ryan Ferguson The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. buy a pull-up bar that fits in your doorframe for $30. 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. 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. Bring your head down and forward by bending your elbows. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . Stronger, Faster, Smarter: A Guide to Your Most Powerful Body by Ryan The most daunting thing about Ryan's workouts is the volume. Repeat. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. . 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. The set breakdown didnt matter, what mattered was hitting the number before the one hour mark. Ryan Ferguson Personal Trainer - Facebook 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. Ryan Ferguson is now a SPARTAN! - NY Spartan Sprint (2014) Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. 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. No, no. 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. You can do the prisoner workout anywhere . Thats one rep. Add Weight. That's it. Keep your sternum at the bar. Locked up for 5-10 years? How many of us really understand that every moment counts, and that physical strength and confidence enable our . Ryan Ferguson - Senior Accountant - Cvent | LinkedIn 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. Squats The squat is one of the most basic yet effective athletic movements. The Prison Workout: Building Muscle Anywhere - Old School Labs Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. 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. The squat is one of the most basic yet effective athletic movements. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. The consent submitted will only be used for data processing originating from this website. Use the top of your door. Return your body to the center and repeat on the opposite side. That was the sound of your soul dying. 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. 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! This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. Assign one of the above exercises (or one of their variations) to each of the four suits. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. 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 . You can adjust your grip width to focus on different muscle groups. Bring your head down and forward by bending your elbows. Same thing goes for any other exercise. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. * Immediately return your feet to the squat position. Juarez Valley Workout. Youre about to find out. 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 . 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. What were my excuses? Now repeat, squatting once per card before advancing on. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. For $19.99, theyre well worth the money. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. Locked up for 5-10 years? If you enjoyed the first full gym program, youll love this one too. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. Hang two towels from your bar and grip one in each hand. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. The burpee is the ultimate full-body exercise. To learn more, read our disclaimers & disclosure page. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. The next time, push yourself through one more set. Narrow/Wide Hand Placement. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. 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. 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. NASM Certified Personal Trainer. There are times when you're on business trips and away from the comforts of home. Mike Tyson Squats 3. Take an underhand grip with one hand and an overhand grip with the other. 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. 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. Squat down again to place the first card on top of the second card. Youre only going to be doing one during this circuit. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! 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. ! 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. Workout Jailhouse Method Reverse Pyramid for Lunges. The two most famous methods are the deck of pain and Tyson squat. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. It doesn't matter how many sets you break this up into, just try to . Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. To revisit this article, select My Account, thenView saved stories. 1. The completion of this pyramid totals 100 pull-ups. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Five months later, I had a finished product. Anytime I walk by it, I crank out five pull-ups. Then out of those 300, you have 100 guys in the gym. Burpees are performed in a number of variations, with some offering increased upper-body training and others offering explosive lower-body strength benefits. I was sitting my cell probably about eight months before I got let out. The results were great, so when he announced the release of his first 30-day program, I jumped on it. 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. The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. They would be getting more lean muscle mass. The Jailhouse Method is a descending order of repetitions. They want to hang out with you. "How do I get there, man? Theyre respecting you and they want your help. So I decided I was going to write this book. https://www.youtube.com/watch?v=9PbrdapxU7E. https://www.youtube.com/watch?v=i-Ceeglt_R0, https://en.wikipedia.org/wiki/Ryan_W._Ferguson. Travel a lot? 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.
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ryan ferguson workout