Hang two towels from your bar and grip one in each hand. Prison Workout - F3 Churham If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Simple, yet supremely challenging. 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. THE 9 BEST Prison Workouts with Spreadsheets (2023) - Lift Vault But be prepared, he takes it up a notch with these programs. Locked up for 5-10 years? Now, itd be easy to take Bronsons claims with a grain of salt. Squat Variations Prisoner Squat. The Juarez Valley Push-up Merkin Challenge 2. It doesnt matter how many sets you break this up into, just try to get to that 500 rep count before 60 minutes is up. Between each set, walk 5-10 steps for a rest and then get back into it. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. If you cant do a stand-alone handstand, use a wall to assist you. Ryan Ferguson on life and "The Amazing Race": "You've got to - CBS News Now, move your body toward one hand, taking some of the weight off the opposite hand. You never call fouls unless you get really beat up. A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. 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. 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 . This circuit consists of 20 sets. So you became the de facto trainer at the prison gym. Grab the bar with an overhand grip slightly wider than shoulder-width apart. As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. To revisit this article, visit My Profile, thenView saved stories. You can make them more difficult by placing weighted objects in your lap. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. That's it. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. 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. Once youve got your desired weight, simply squat. And squatting once per card to set them down. Pick an exercise. Do this twice, preferably without resting between squat sequences. They had a stairway and there was no backing to it. I always start with a compound move two. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. Hanging Windshield Wiper. If you get done early, feel free to do the 500 reps! I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. NASM Corrective Exercise Specialist. 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. 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. How did you work out? 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. Ryan Ferguson Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! 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? Highly recommend. 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. The goal is to complete this circuit as fast as you can. Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. You often talk about how fitness was key to your survival in prison. They know that you have the exact same tools as they haveI dont have any more weights than you have. Once completed, you will have done 380 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. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. 1. 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. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. I read anything and everything I could get my hands on. Perform a straight leg raise while holding onto the towels. When did you first realize that? They had two treadmills; in the wintertime that wasnt even close to enough. What is Ryan Ferguson doing now in 2022? - TheNetline Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . They would be getting more lean muscle mass. Better still, they can be done anywhere theres a place to hang from. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. 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. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. Get ready to be sore. That was the sound of your soul dying. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. Strength+cardio in a single workout. After a decade behind bars for a murder he did not commit, Ryan Ferguson learned that physical strength and confidence are keys to survival - he now shares his strength secrets in Stronger, Faster, Smarterthe smartest, realest, and most doable fitness guide you'll ever. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. Kids Workout Video at home 30mins Family fun with Ryan's World!! Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. Line up ten cards facedown in a straight line on the ground with 4 between each card. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. Leap up as high as possible from the squat position. They could see gains. Pull-up Variations Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. Juarez Valley Workout. * Squat once and pick up the first card. Hanging Leg Raises This is a core blaster. Prison Muscle: taking cues from the incarcerated for building size Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. You may remember Rocky doing these babies during his epic training montage. Ryan Ferguson Abs. I also did it with the garage gym program. You can also do the programs twice as I have. Im currently doing this program and love it. 12,172 likes. The three workouts are1. Variation is what sparks growth and helps you break through longstanding performance plateaus. Your hips will now be near your hands. Just one simple movement tests both your strength and aerobic capacities. Got a deck of cards? 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. Im sure you can find a bar somewhere to use. They're also similar to a boxer lowering his body to evade punches or to generate power in his punches. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body - Ryan Squat one time each to pick up the three cards one by one. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. Hanging Leg Raise Variations, Straight Leg Raises. If youre bored at home or at work, then this is the thing for you. Lets say squats, for example. When its all said and done, youll have completed 210 reps. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. Now squat down and place the other card on top of the cards on the ground. This way you ensure progress. Assuming youre up for 12 hours a day, thats 240 push-ups every day. The only change I made was going slightly heavier on the weight but I kept in mind Ryans principles about using a light enough weight that youre not sacrificing form or tension. 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. ), 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. View the profiles of people named Ryan Ferguson. They want to hang out with you. Getting to the point where I could take care of myself, it was evident form the very beginning that it was going to be absolutely necessary. RyanFergusonFitness.com If you cant do a stand-alone handstand, use a wall to assist you. Proceed with this pattern until you've moved through all ten cards in the line. The Benefits of Bodyweight Workouts You can do them anywhere. 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. This serves as your interval rest period. Start with the basics and gradually add more variations and other elements. Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. * 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. 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. ; As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Everybody has excuses. Hindu Push-up. Perform a straight leg raise while holding onto the towels. Return until hips are extended downward. The only time I had in my cell was 10:30 to 12 oclock. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. When you turn up an ace, do 11 push-ups. And we would all get different results. Commando Pull-up. Theyre hustling; theyre selling cigarettes or drugs. 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. . buy a pull-up bar that fits in your doorframe for $30. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. You can plan out your reps or just do them as you feel. Have fun moving your body and exercise together! I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. 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. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Pistol Squat. I've just recently released a book about surviving prison and how to create your best body. 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. ! bedroom, office, hotel room, or solitary confinement. Each set descends by one repetition. Is it true that inmates lift weights all the time? Make sure to get a good stretch in your back. 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. One-Armed Push-up. I am Ryan Ferguson. Recently released after serving ten years - Reddit Descend until your rear knee nearly touches the ground. Jan 6, 2022. newsweek.com. Since then, I dont think Ive missed one of Ryans videos. Return to the center and lower your body under control. 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. In the garage program, its all dumbbell, barbell, and bodyweight exercises. Its amazing how much work can be done with something as simple as a deck of cards. And thats similar to what you did in prison? Cover photo by Ryan Humiston. In prison, you gotta adapt. 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. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Your email address will not be published. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. This circuit consists of 20 sets. Mike Tyson Squats3. Prisoner Squat. Bills post-draft depth chart: Where do rookies, free-agent additions Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. This article was originally published in August 2015. The basketball game there is like street ball. Its to grow muscle. We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. No, no. Ryan Ferguson Fitness - Facebook To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Take a standard deck of 52 cards. When your feet are back on the ground, immediately sink into another squat and jump again. * Holding the first card, take a step forward to the second card. How did that happen? Pull yourself up until your sternum is at the bar. 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. 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. 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. Between each set, walk 5-10 steps for a rest and then get back into it. 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 . Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. 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. They had more energy. Mike Tyson Squats 3. By training one muscle group, I really mean youll isolate and destroy it. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. If youre locked up for life, Im sure you could come up with another 50 variations. 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 hand grips the bar overhand and the other underhand. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. The number of pull-up reps Im able to accumulate during the day always surprises me. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. I've had many clients start a workout but . A Guide for Everyone. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. Will Not Eating Carbs Before Bedtime Boost Your HGH? I dont have any more recreation time than you have. Prison? The leg that youre not squatting with sticks out right in front of you when youre in the squat position. No problem. Pick an exercise. If youre locked up for life, Im sure you could come up with another 50 variations. But how do they do it? There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. I had no excuses. 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. If you enjoyed the first full gym program, youll love this one too. It alternates between high and low rep sets, sort of the opposite of a pyramid rep scheme. A plyometric version of the squat to build explosiveness. Use the top of your door. Is everybody jacked? Did you hear that? Each of these prison workouts should take 30 minutes or less. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Chin-up. This serves as your interval rest period.".
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