Did you hear that? If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. What was the gym like in the maximum-security facility where you lived? A Jailhouse 30 is a total of 465 repetitions. You can adjust your grip width to focus on different muscle groups. Ryan Ferguson Fitness. What if youre in a hotel? Locked up for 5-10 years? Now squat down and place the other card on top of the cards on the ground. 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. Towel Straight Leg Raises. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Burpees The burpee is the ultimate full-body exercise. Copyright 2023 Fittest Travel LLC. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. If you want a killer shoulder workout, look no further than the handstand push-up. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Assuming youre up for 12 hours a day, thats 240 push-ups every day. And they had a volleyball court. 1. It hasnt changed at all except for the rowing machine. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). The Juarez Valley Push-up Merkin Challenge2. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. To get started, go to Ryan Humistons website and sign up with your email. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. 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. Leap up as high as possible from the squat position. 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. Required fields are marked *. 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. Pick an exercise. Youll hit each body part once a week but you will be destroying it in that one workout with volume. 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. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. As he says in his programs, by any means necessary.. I just got out of prison after 10 years for a crime I had nothing to do with. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. An example of data being processed may be a unique identifier stored in a cookie. Thats not an excuse for not exercising. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. YHC is scheduled to Q House of Pain this week. To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. And we would all get different results. 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. Juarez Valley Workout. RyanFergusonFitness.com Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Return to the center and lower your body under control. 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. The next time, push yourself through one more set. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Lets say for this example, youre going to do push-ups. Begin by squatting down and picking up a card and moving to the next card. If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Break it out into however many sets that you want. 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 told my dad, I told my girlfriend. Along with T-shirt-popping biceps and shoulders that could take out doorjambs, Tyson's thighs filled out his trademark black trunks like never before. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. 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. 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, move your body toward one hand, taking some of the weight off the opposite hand. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. An additional benefit of pull-ups is that they can be completed in a number of ways, each of which targets different muscles while offering a means to stave off mental fatigue. buy a pull-up bar that fits in your doorframe for $30. Bent Knee Leg Raises. 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. Now squat down and place the other card on top of the cards on the ground. Id try it out on my workouts for a period of time to see if I had progress with it. I read anything and everything I could get my hands on. If you want a killer shoulder workout, look no further than the handstand push-up. Plus, there are photos of Ryan doing each exercise. Second, pull-ups offer a means to build the upper back into the V-shaped tapered look that fills out prison denim as well as the corporate blazer. 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. Proceed with this pattern until you've moved through all ten cards in the line. Locked up for 5-10 years? Does Cardio Burn Muscle? 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. To perform the handstand push-up, assume a handstand position. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Instead of just doing a full push-up, make it a Hindu push-up. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. Place two towels over the bar and grip one in each hand. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. This circuit consists of 20 sets. Handstand Push-up. Mike Tyson devised a squat routine while he was incarcerated. They want to hang out with you. Youre about to find out. 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. Ryan ferguson. Use the top of your door. Ryan Ferguson Abs. 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. He spent most of his life in solitary confinement, behind bars with nothing but time on his hands. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. I had no excuses. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. 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. 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. Handstand Push-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 . Ryans program is built into his website. Narrow/Wide Hand Placement. Bring your head down and forward by bending your elbows. The goal is to complete this circuit as fast as you can. Card tables cause fightsI stayed away from that. $25 discount applied when you get started from this page! This article was originally published in August 2015. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Great! * 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. 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. Next time, instead of reps, do them for time. 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. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. This circuit consists of 20 sets. If you have nothing but time your hands, do these workouts twice a day. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. 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. 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. 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. They would be getting more lean muscle mass. View the profiles of people named Ryan Ferguson. The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. Squat Variations Prisoner Squat. Begin by standing over the first card and squatting down to pick it up. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30. He recently participated in the Tri-State N. 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. People would start asking, "How do you do that? These guys, when you walk in theyre looking at you like prey, a year or two years later, theyre looking up to you. 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. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. How did you work out? You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. When your feet are back on the ground, immediately sink into another squat and jump again. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. . That was the sound of your soul dying. Return to the starting position and repeat. Your email address will not be published. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Get in position by standing with your feet slightly wider than shoulder-width apart. But this didnt matter. Squat down until your thighs are below parallel. I would walk the length of the 50-foot cell and back and do 25 push-ups. Squats The squat is one of the most basic yet effective athletic movements. 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. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. There isnt any order to it, really. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. Join Facebook to connect with Ryan Ferguson and others you may know. * Kick your feet back to a push-up position. 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. 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. That really helps survive prison. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Now, itd be easy to take Bronsons claims with a grain of salt. The workouts change every week. One Exercise a Day. There were two or three cable machines. 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. Squat down again to place the first card on top of the second card. Have fun moving your body and exercise together! To perform the handstand push-up, assume a handstand position. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. You go in and people think you dont belong on that court; you belong on the other court. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. 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. There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. We will modify for the final exercise. Throw in one set in the morning before work andone set before going to sleep and youll bang out 100 burpees in a single day without breaking much sweat. As you can see above, each weeks theme doesnt sound good. Burpee Variations Basic Burpee. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. Keep your sternum at the bar. The Smith machines were the closest we could get to doing what I consider the good movessquats, deadlifts, bench press. 54.7K followers. 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 . To revisit this article, select My Account, thenView saved stories. Is everybody jacked? 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. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. Its a beast to do and will take months to work up to. I could see that I was in there by myself. I've had many clients start a workout but . Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. How many of us really understand that every moment counts, and that physical strength and confidence enable our . The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. What were my excuses? Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. Do one bodyweight squat. Assign one of the above exercises (or one of their variations) to each of the four suits. Bent Knee Leg Raises. This serves as your interval rest period.". Putting It Together: Possible Prisoner Workouts, The Importance of Building Your Daily Sleep Pressure, Podcast #888: The Science of a Better Daily Routine, Podcast #885: The Essential Habits for Becoming an Agile, Vital, and Durable Human Being, The Digestive Power of an After-Dinner Walk, How to Get the Stink Out of Synthetic Workout Shirts, A Mans Guide to Black Tie: How To Wear A Tuxedo, A Mans Guide to Fragrance: How to Choose and Wear Cologne, How to Pick the Perfect Mens Wedding Ring, Your No-Nonsense Guide to Choosing the Right Beard Style, How to Grow a Beard: The One and True Guide, Beard Oil FAQs: Answering All Your Pressing Beardly Questions, Beard Grooming 101: The Lowdown on Products and Routine, Skill of the Week: Tie the Half-Windsor Necktie Knot, Podcast #878: The Fitness Supplements That Actually Work, Skill of the Week: Throw a Dynamite Straight Punch, The Insanely Difficult Standards of Historys Hardest P.E. It was quite largeit probably held four gallons, five gallonsand we would wrap the laundry bag through the handles and we would do curls with that. One Exercise a Day. Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. The consent submitted will only be used for data processing originating from this website. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. You may remember Rocky doing these babies during his epic training montage. A deck of cards has four suits; hearts, clubs, diamonds, and spades. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Chin-up. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . 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? Step forward with one leg, flexing the knees to drop your hips. Just one simple movement tests both your strength and aerobic capacities. Kids Workout Exercise at home with Ryan!!! Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Squat down and place the card you just picked up on top of the second card. I started watching Ryan Humistons videos a few years ago. 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? Each suit represents one exercise and each card represents a number of reps with jack being 11, the queen being 12, the king 13, and the joker 14. As always, modify as needed. When did you first realize that? Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Squat down again and pick up the top card. 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 Juarez Valley Merkin Challenge. The squat is one of the most basic yet effective athletic movements. 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. Family fun dancing and doing exercise for kids with Ryan's World! Get ready to be sore. Burpee With Hindu Push-up. You can buy a pull-up bar that fits in your doorframe for $30. It doesn't matter how many sets you break this up into, just try to . No excuses. At that point, you will have completed 100 squats. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Then out of those 300, you have 100 guys in the gym. 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. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Youre not downloading a PDF or getting a hard copy. Holding the first card, take a step forward to the second card. The goal is to work your way up so that you can complete 500 reps in an hour. They had two treadmills; in the wintertime that wasnt even close to enough. For 30+ more push-up variations, check out this post. Pick an exercise. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). Grab the bar with an overhand grip slightly wider than shoulder-width apart. Hindu Push-up. No, no. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. Each set descends by one repetition. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. All rights reserved. They had more energy. Thats not an excuse for not exercising. He no longer demonstrates the workout in the video section. A post-workout pump like youve never had before and noticeable muscle growth. Come up. Squat down until your thighs are below parallel. Its a beast to do and will take months to work up to. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. 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. The Garage Gym Program is tailored to the equipment you might have available to you at home. 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 . 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. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. 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? Theres a ton of volume in this one. Its to grow muscle. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. 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. Are You Using the Best Training Frequency for Your Gains? Narrow/Wide Hand Placement. Squat down and place the first card on the second card. The goal is to work your way up so that you can complete 500 reps in an hour. Dont have the money for a gym membership or purchasing your own equipment? The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. By training one muscle group, I really mean youll isolate and destroy it. You can buy a pull-up bar that fits in your doorframe for $30. Facebook gives people the power to. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. But be prepared, he takes it up a notch with these programs. 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. Prison? Dont have time to make it to the gym? 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. Perhaps the most readily accessible routine for pull-ups is the pyramid program. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. https://www.youtube.com/watch?v=i-Ceeglt_R0, https://en.wikipedia.org/wiki/Ryan_W._Ferguson. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. Products are not intended to diagnose, treat, cure or prevent any disease. ! Why did you decide to the write a book about fitness? Ryan Ferguson I do greasing the groove with pull-ups. Mike Tyson Squats 3. It was good but I think Ryans training style is more conducive to a body part split. You can plan out your reps or just do them as you feel. The Jailhouse Method is a descending order of repetitions. All rights reserved. The Benefits of Bodyweight Workouts You can do them anywhere. 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. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. Commando Pull-up. 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. Line up ten cards facedown in a straight line on the ground with 4 between each card.