But you show them that you can playblock them out, screen them, shoot jump shotsdo things that other people cant do because theyve never been around that organized environment. 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. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. Now, itd be easy to take Bronsons claims with a grain of salt. 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. Did you hear that? I actually learned a lot from that movie. Towel Pull-ups. To revisit this article, visit My Profile, thenView saved stories. 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. 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. Bring your head down and forward by bending your elbows. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. They want to hang out with you. Break it out into however many sets that you want. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. A lot of people kept asking how to get into shape. 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. The Juarez Valley Push-up Merkin Challenge 2. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. An example of data being processed may be a unique identifier stored in a cookie. The Benefits of Bodyweight Workouts You can do them anywhere. And thats similar to what you did in prison? The squat is one of the most basic yet effective athletic movements. Ryan W. Ferguson is an Australian editor who was born on October 19, 1984. Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. 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. Get started. Pick an exercise. The next time, push yourself through one more set. Why did you decide to the write a book about fitness? Kick your feet back to a push-up position. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. When you turn up an ace, do 11 push-ups. Ryan Ferguson Profiles | Facebook The Jailhouse Method is a descending order of repetitions. 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. Perform a straight leg raise while holding onto the towels. You can do them anywhere. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. You may remember Rocky doing these babies during his epic training montage. Grab the bar with an overhand grip slightly wider than shoulder-width apart. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. Now, move your body toward one hand, taking some of the weight off the opposite hand. I would walk the length of the 50-foot cell and back and do 25 push-ups. I could see that I was in there by myself. Variation is what sparks growth and helps you break through longstanding performance plateaus. Dont have the money for a gym membership or purchasing your own equipment? 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. Assign one of the above exercises (or one of their variations) to each of the four suits. Towel Pull-ups. buy a pull-up bar that fits in your doorframe for $30. Why was that important? Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Hanging Windshield Wiper. Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. Instead of just doing a full push-up, make it a Hindu push-up. I was just surviving and doing what I do. Ryan Ferguson He no longer demonstrates the workout in the video section. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. See the complete profile on LinkedIn and discover Ryan's . Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. If you dont have access to that, monkey bars or even a tree limb at a park will work. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. Your email address will not be published. So you could have something like: Start drawing cards from the top. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. 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. Great for HIIT. 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? He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. The workouts change every week. Your posture should remain upright, and your front knee should stay above the front foot. Ryan Ferguson Fitness - Facebook Once youve got your desired weight, simply squat. You can buy a pull-up bar that fits in your doorframe for $30. If youre locked up for life, Im sure you could come up with another 50 variations. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Straight Leg Raises. Each suit represents one exercise and each card represents a number of reps with jack being 11, thequeen being 12, the king 13, and the joker 14. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. You might set up a system where every half hour, you perform ten push-ups. Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. Full Straight Leg Raise. Train with Ryan. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. It doesn't matter how many sets you break this up into, just try to . As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. You can make them more difficult by placing weighted objects in your lap. Is everybody jacked? How many of us really understand that every moment counts, and that physical strength and confidence enable our . Strength+cardio in a single workout. Its to grow muscle. Hanging Leg Raise Variations, Straight Leg Raises. Dont have the money for a gym membership or purchasing your own equipment? They had two treadmills; in the wintertime that wasnt even close to enough. Continue with Recommended Cookies. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. 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. The first one is simple but effective as hell. Bend down and place your hands on the floor while keeping your arms and legs straight. 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. Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Slowly bend your elbows and lower your inverted body towards the ground. Burpees The burpee is the ultimate full-body exercise. Return to the starting position and repeat. 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. If youre on the fence about buying any of Ryan Humistons programs, just do it. It's a rep scheme you can apply to any exercise. Anytime I walk by it, I crank out five pull-ups. Card tables cause fightsI stayed away from that. Burpee With Push-up. There were two or three cable machines. If you cant do a stand-alone handstand, use a wall to assist you. 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. Im sure you can find a bar somewhere to use. * 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. Prison? Hang two towels from your bar and grip one in each hand. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. The goal is to complete this circuit as fast as you can. 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. 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. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. When your feet are back on the ground, immediately sink into another squat and jump again. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. . Advance to the next card. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Make sure to get a good stretch in your back. Youll hit each body part once a week but you will be destroying it in that one workout with volume. Id try it out on my workouts for a period of time to see if I had progress with it. 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. 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. Facebook gives people the power to. 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. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. Ad Choices, I Got In Peak Shape While I Was in Jail (and Wrongly Convicted of Murder), All the Under-$20 Style, Tech, and Home Goods We're Feeling This May, 62 Excellent Gift Ideas to Spoil All the Deserving Guys Out There, 51 Non-Boring Wedding Gifts for All Kinds of Cool Newlyweds, Ryan Garcia Replies to Fans on the Internet, Justice Smith Is Giving the Mullet a Good Name, Steve Huffman on His Plans to Take Reddit Public and Why He Thinks TikTok Should Be Banned, The Real-Life Diet of Opera Singer Ryan Speedo Green, Who Lost 100 Pounds to Play a Prizefighter. Mike Tyson devised a squat routine while he was incarcerated. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. I was spending a lot of time on it. Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: To learn how Tyson trained his body (and mind) before he was in the slammer, pick up a copy of The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion. Ryan ferguson. Take a standard deck of 52 cards. 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. You never call fouls unless you get really beat up. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. 1. And the results are the same. In either case, you should finish the pull-ups within 15 minutes. In prison, you gotta adapt. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Youre about to find out. Bent Knee Leg Raises. Five months later, I had a finished product. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. Squat Variations Prisoner Squat. 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. For 30+ more push-up variations, check out this post. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Pick an exercise. 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. Itll have you cranking out pull-ups for reps in no time. 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. 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. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. I highly recommend each one of them. No pull-up bar? Better still, they can be done anywhere theres a place to hang from.
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