Ryan Ferguson patented this training method when he served time for a crime he didn't commit . Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. Another day I would do pull-ups. When your feet are back on the ground, immediately sink into another squat and jump again. Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. Chin-up. 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. 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. I was in a cell block, I didnt see weights for eighteen monthsI was doing pull ups on the stairs, I was doing dips on my bed, I was doing push ups on the floor, I was doing sit ups, and I was running around a little cube, essentially. Return to the center and lower your body under control. Pistol Squat. 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. Simple, yet supremely challenging. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. The Benefits of Bodyweight Workouts You can do them anywhere. The strength benefits of bodyweight squats were evident when a bigger and broader Mike Tyson came back to boxing after his three-year stint in a correctional facility. The complaint about the Jailhouse Method is that the difficulty in the beginning of the workout can be overwhelming, and that the ease at the end of the workout is not challenging. This isnt about getting stronger or losing weight. 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. Youre not downloading a PDF or getting a hard copy. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. Theres a ton of volume in this one. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. In either case, you should finish the pull-ups within 15 minutes. Its a beast to do and will take months to work up to. 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.". At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. Squat Jumps. 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. . They had two treadmills; in the wintertime that wasnt even close to enough. Ryan ferguson. 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. 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. They would be getting more lean muscle mass. Lets say for this example, youre going to do push-ups. 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. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . Anytime I walk by it, I crank out five pull-ups. Meet Ryan How it works Client . You may remember Rocky doing these babies during his epic training montage. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. But somehow Im achieving better results. Return your body to the center and repeat on the opposite side. Dont have time to make it to the gym? 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. Drive through the heel of your lead foot and extend both knees to raise yourself back up. In the garage program, its all dumbbell, barbell, and bodyweight exercises. How did you work out? Advance to the next card. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. It's a rep scheme you can apply to any exercise. In 30 minutes, youll be done with your exercise for the day. Immediately return your feet to the squat position. Thats it. I was just surviving and doing what I do. 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. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. 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. When did you first realize that? They would bring in coffee at five oclock in the morning in this round jug. They see that. Ha, I would make a workout partner out of the horse-sized duck, pets out of the duck-sized horses (so awesome), and I have Kathleen Zellner so there . The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. The first one is simple but effective as hell. In between sets I would do ten pushups, just to get contrastpush/pull. Youre only going to be doing one during this circuit. 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. If youre locked up for life, Im sure you could come up with another 50 variations. I always start with a compound move two. 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. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Commando Pull-up. Use the top of your door. 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. For 30+ more push-up variations, check out this post. The long answer? An example of data being processed may be a unique identifier stored in a cookie. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Jan 6, 2022. newsweek.com. All rights reserved. For 30+ more push-up variations, check out this post. Read our disclaimers & disclosure page to find out more. Burpees The burpee is the ultimate full-body exercise. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. You played a lot of basketball in prison. 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. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! Lean against a kitchen counter or work table and start pumping push-ups. Everybody has excuses. . A plyometric version of the squat to build explosiveness. A Guide for Everyone. There are times when you're on business trips and away from the comforts of home. 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! Its to grow muscle. A pistol squat is a one-legged full squat. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. 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. Dont have time to make it to the gym? They had three Smith machines and generally only one was in working order. To perform the handstand push-up, assume a handstand position. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. That's it. RyanFergusonFitness.com If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. 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. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. Now squat down and place the other card on top of the cards on the ground. Forget shoulder presses. The next time, push yourself through one more set. One Exercise a Day. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. There isnt any order to it, really. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. 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. 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. Add it to the pile, then perform three squat reps. 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. It hasnt changed at all except for the rowing machine. You just got yourself an incline bench press. Facebook Twitter Instagram. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Once you try the workouts, youll understand better why theyre named the way they are. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. Keep your sternum at the bar. Did you hear that? The traditional prisoner bodyweight squat is performed by placing your hands behind your head. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. buy a pull-up bar that fits in your doorframe for $30. That was the sound of your soul dying. But even with them theyve never really played organized ball. 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. 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. He recently participated in the Tri-State N. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. 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. This article was originally published in August 2015. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. Come up. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. If you need time between the reps, take the time. That really helps survive prison. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. Thats one rep. Add Weight. Strength+cardio in a single workout. 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. 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. The Garage Gym Program is tailored to the equipment you might have available to you at home. Strength+cardio in a single workout. Workout Jailhouse Method Reverse Pyramid for Lunges. 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. Get in position by standing with your feet slightly wider than shoulder-width apart. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. 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. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. 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. No problem. Each set descends by one repetition. What were my excuses? Slowly bend your elbows and lower your inverted body towards the ground. Pick an exercise. The short answer is creativity and repetition. Get started. For face cardsjack, queen, and kingdo 10 push-ups. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. 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.. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! Copyright 2023 Fittest Travel LLC. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. I recommend the other three programs over the PPL program. One of his best friends turned on him, and gave damning (false) testimony that . Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. The basketball game there is like street ball. There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. Your email address will not be published. 542 posts. Narrow/Wide Hand Placement. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. * Kick your feet back to a push-up position. The program was very similar to the full gym program but there was one major difference: the equipment used. 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 . Just one simple movement tests both your strength and aerobic capacities. There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. 3 exercises. 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. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Proceed with this pattern until you've moved through all ten cards in the line. Leap up as high as possible from the squat position. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. Hang two towels from your bar and grip one in each hand. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Thats one rep. One-Arm Straight Leg Raise. 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. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. You can do the traditional pull-up or switch form at your discretion. Bend down and place your hands on the floor while keeping your arms and legs straight. For $19.99, theyre well worth the money. 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. I realized I had a table of contents. The completion of this pyramid totals 100 pull-ups. Now, itd be easy to take Bronsons claims with a grain of salt. How many of us really understand that every moment counts, and that physical strength and confidence enable our . . How it works Let's reach your fitness goals . Have fun moving your body and exercise together! 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. Wayfair Huge Deal-A-Thon - Up to 60% off everything! As always, modify as needed. Mixed Grip Pull-up. Pull yourself up until your sternum is at the bar. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. A set of 10 reps of bicep curls takes you about a minute or less to perform, thats not a whole lot of time your muscle spends being stressed out. A post-workout pump like youve never had before and noticeable muscle growth. 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. . It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. In prison, you gotta adapt. Ryan has chosen a theme for each week, keeping with his dark sense of humor. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. A pistol squat is a one-legged full squat. 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? A deck of cards has four suits; hearts, clubs, diamonds, and spades. Prison? I didnt know I was going to get let out at the time. If you need to go to your knees, go to your knees. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Towel Pull-ups. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Break it out into however many sets that you want. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. 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. Ryan finds ways to sufficiently stress a muscle with whatever is available. Typewriter Pull-up. 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. Assign one of the above exercises (or one of their variations) to each of the four suits. Id try it out on my workouts for a period of time to see if I had progress with it. Ryan W. Ferguson is an Australian editor who was born on October 19, 1984. 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. 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. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. Once youve got your desired weight, simply squat. And that was it. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. We will modify for the final exercise. He no longer demonstrates the workout in the video section. 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? Each of these prison workouts should take 30 minutes or less. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Once completed, you will have done 380 push-ups. I do greasing the groove with pull-ups. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Then out of those 300, you have 100 guys in the gym. Towel Straight Leg Raises. To get started, go to Ryan Humistons website and sign up with your email. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Follow. ; . There was a fifteen- to twenty-foot area where they had all the weights. Put a broomstick between two stable chairs and you got yourself decline rows. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. When your feet are back on the ground, immediately sink into another squat and jump again. Are You Using the Best Training Frequency for Your Gains? In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. By clicking on these links, the price of any products will not be increased and will not affect the cost of any products your purchase. "How do I get there, man? Theyre respecting you and they want your help. 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. Thank you for taking the time to view my profile. Bring your head down and forward by bending your elbows. It was good but I think Ryans training style is more conducive to a body part split. Perform a straight leg raise while holding onto the towels. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. Lets say squats, for example. Plus, there are photos of Ryan doing each exercise. 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. Ryan is a master at finding ways to manipulate angles, rep schemes, grip, isolation, and range of motion to enhance tension on the targeted muscle. Between each set, walk 5-10 steps for a rest and then get back into it. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. You can also do the programs twice as I have. Great! Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. * Squat one time each to pick up the three cards one by one. Narrow/Wide Hand Placement. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. The three workouts are 1. 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. 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. Exercise to Failure 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. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. As you can see above, each weeks theme doesnt sound good. Is everybody jacked? What if youre in a hotel? I decided I was going to write out a one-page fitness guide for themyou know, stay hydrated, eat at the right times, do these ercises, do the right kind of cardio. A Jailhouse 30 is a total of 465 repetitions. Repeat. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. That was the sound of your soul dying. Train with Ryan. Make them work for you. I highly recommend each one of them. What if youre in a hotel? This circuit consists of 20 sets.
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