I would also do dips on a half-wallkind of like youre climbing over a fence. And squatting once per card to set them down. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. From award-winning writing and photography to binge-ready videos to electric live events, GQ meets millions of modern men where they live, creating the moments that create conversations. That's it. Come up. Bend down and place your hands on the floor while keeping your arms and legs straight. Get started. The most daunting thing about Ryan's workouts is the volume. 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. Add it to the pile, then perform three squat reps. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Make sure to get a good stretch in your back. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. 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 played a lot of basketball in prison. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Begin by standing over the first card and squatting down to pick it up. You go in and people think you dont belong on that court; you belong on the other court. "How do I get there, man? Theyre respecting you and they want your help. According to the book Jailhouse Strong, the convicts inside Mexicos Juarez Valley Prison one of the worlds most dangerous prisons use the following rep scheme for their bodyweight workout. Its pretty much identical to it. Prison? The Smith machines were the closest we could get to doing what I consider the good movessquats, deadlifts, bench press. Theres a ton of volume in this one. Regardless of any road blocks to the pig iron, the basics of training are simple: Where there's a will, there's a way. 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. 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. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. 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. Pistol Squat. To develop his tree trunks, it is said that Tyson's leg workout during his time behind bars was the following: Start with 10 cards. Prisoner Squat. Finish it off with ten burpees for good measure. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. The next time, push yourself through one more set. Straight Leg Raises. Thats one rep. One-Arm Straight Leg Raise. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. 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. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Hanging Windshield Wiper. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. 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. A lot of people kept asking how to get into shape. 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. . 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. 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. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Squats The squat is one of the most basic yet effective athletic movements. Gym gurus and bro scientists love saying that doing anything above 10 reps is basically just doing muscle endurance or fat burning and doesnt add any strength at all. Dont have the money for a gym membership or purchasing your own equipment? A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. Burpee+Pull-up. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Prison? Repeat. Leap up as high as possible from the squat position. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. When your feet are back on the ground, immediately sink into another squat and jump again. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Great! 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? Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Keep your sternum at the bar. Pull yourself up. Return your body to the center and repeat on the opposite side. Between each set, walk 5-10 steps for a rest and then get back into it. * Squat once and pick up the first card. Just think of "Iron" Mike Tyson in the mid-1990s. Chin-up. A post-workout pump like youve never had before and noticeable muscle growth. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. Lets say for this example, youre going to do push-ups. Its free. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. Family fun dancing and doing exercise for kids with Ryan's World! Stay on top of your fitness goals with online personal trainer Ryan Ferguson. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Keep your sternum at the bar. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Your hips will now be near your hands. This serves as your interval rest period.". Dont have time to make it to the gym? 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. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. Pick an exercise. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. If you dont have access to that, monkey bars or even a tree limb at a park will work. Bend down and place your hands on the floor while keeping your arms and legs straight. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Its to grow muscle. Ive got a pull-up bar hung up in my closets doorframe. When did you first realize that? Towel Straight Leg Raises. I actually learned a lot from that movie. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! The goal is to complete this circuit as fast as you can. Flip the first card and do however many push-ups the card says. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. 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. Manage Settings When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. 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. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. All rights reserved. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Once youve got your desired weight, simply squat. Its free. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Squat down and place the card you just picked up on top of the second card. Thats it. 3 exercises. SpotMeBro.comparticipates in affiliate marketing programs with carefully selected third-party affiliate programs and is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. They would bring in coffee at five oclock in the morning in this round jug. Burpee With Push-up. * Immediately return your feet to the squat position. Squat one time each to pick up the three cards one by one. Why was that important? As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. 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. Come up. Now, itd be easy to take Bronsons claims with a grain of salt. And I was able to develop a body that people who are considered some of the most violent in the nation dont want to mess with. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Think of it as a modern day video game. Better still, they can be done anywhere theres a place to hang from. 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. Take a standard deck of 52 cards. Bring your head down and forward by bending your elbows. 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 Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. It doesn't matter how many sets you break this up into, just try to . 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. The Jailhouse Method is a descending order of repetitions. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Instead of just doing a full push-up, make it a Hindu push-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. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. I've had many clients start a workout but . Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. The only places you really interact are on the card table or on the basketball court. 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. The number of pull-up reps Im able to accumulate during the day always surprises me. Simple, yet supremely challenging. Im sure you can find a bar somewhere to use. This workout comes from Mexico's toughest prison. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. 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. In between sets I would do ten pushups, just to get contrastpush/pull. Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Thank you for taking the time to view my profile. They had a stairway and there was no backing to it. When its all said and done, youll have completed 210 reps. Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. It was metal and it was gratedyou couldnt just grab the stairway. Get in position by standing with your feet slightly wider than shoulder-width apart. Commando Pull-up. 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. Line them up 2-4 inches apart. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. Once you purchase it, youll be able to log in and see the workouts. What was the gym like in the maximum-security facility where you lived? They had two treadmills; in the wintertime that wasnt even close to enough. 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. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. When hydrated, nutrients are more easily transported to their destination, it aids in fat loss, and more importantly, it keeps your body running at an optimal level. To perform a basic burpee, just follow these instructions: Burpee With Push-up. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. The goal is to complete this circuit as fast as you can. But this didnt matter. Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Same thing goes for any other exercise. 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. I always start with a compound move two. Ryan Ferguson Fitness. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. Now repeat, squatting once per card before advancing on. Mixed Grip Pull-up. You can also do the programs twice as I have. 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. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Do this twice, preferably without resting between squat sequences. But somehow Im achieving better results. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Lean against a kitchen counter or work table and start pumping push-ups. And they had a volleyball court. Im sure you can find a bar somewhere to use. Why did you decide to the write a book about fitness? While incarcerated, he started exercising and lifting weights, eventually . As you can see above, each weeks theme doesnt sound good. You can plan out your reps or just do them as you feel. 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. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. If you are doing dips at home on a chair, put your feet on something thats slightly higher than your chair and you can do decline dips. 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. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. The burpee is the ultimate full-body exercise. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. In the garage program, its all dumbbell, barbell, and bodyweight exercises. This serves as your interval rest period. One hand grips the bar overhand and the other underhand. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. 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. The Juarez Valley Push-up Merkin Challenge2. We will modify for the final exercise. Eventually, you can take off these training wheels and do a freestanding one. They see that. That was the sound of your soul dying. Ryan W. Ferguson is an Australian editor who was born on October 19, 1984. Theyre hustling; theyre selling cigarettes or drugs. Burpees have direct transference to the realities of unarmed combat because they mimic the explosive process of transitioning between fighting on your feet and on the ground. 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. Get ready to be sore. What if youre in a hotel? 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. The three workouts are1. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. Hindu Push-up. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Squat down and pick up the first card. Line up ten cards facedown in a straight line on the ground with 4 between each card. 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. Itll have you cranking out pull-ups for reps in no time. Is everybody jacked? Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. I was looking for different variations of triceps exercises that would allow me to isolate them and make them grow and I stumbled upon a jacked bearded dude who made dick jokes. I completed all 30 days of the full gym program and then went through it again. Youre not downloading a PDF or getting a hard copy. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. It was good but I think Ryans training style is more conducive to a body part split. Ryan Ferguson Make them work for you. Each of these prison workouts should take 30 minutes or less. You can make them more difficult by placing weighted objects in your lap. The goal is to work your way up so that you can complete 500 reps in an hour. There were two or three cable machines. Assuming youre up for 12 hours a day, thats 240 push-ups every day. * Begin by standing over the first card, squat down and pick up the first card. If they're too easy, try more advanced variations of each exercise. Your email address will not be published. Basketball helped me develop a lot of relationships. Return to the starting position and repeat. Return to the starting position and repeat. https://www.youtube.com/watch?v=9PbrdapxU7E. Better still, they can be done anywhere theres a place to hang from. 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. He recently participated in the Tri-State N. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). And not only did I read everything, I tried everything. $25 discount applied when you get started from this page! One Exercise a Day. Once youve got your desired weight, simply squat. There are 300 people in the housing unit, you all go out to the ercise yard. buy a pull-up bar that fits in your doorframe for $30. RyanFergusonFitness.com A deck of cards has four suits; hearts, clubs, diamonds, and spades. Read our disclaimers & disclosure page to find out more. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. If you get done early, feel free to do the 500 reps! Step forward with one leg, flexing the knees to drop your hips. For 30+ more push-up variations, check out this post. 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. . If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. That was the sound of your soul dying. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. 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. There are entire routines to help you accomplish this Herculean feat (and perhaps well hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. Products are not intended to diagnose, treat, cure or prevent any disease. If you want a killer shoulder workout, look no further than the handstand push-up. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . Each set descends by one repetition. Return your body to the center and repeat on the opposite side. Now squat down and place the other card on top of the cards on the ground. I wanted to get more volume in yesterdaytypically, Id just do five sets. 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. Home; . Pull yourself up. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. 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.
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