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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 . Get ready to be sore. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Step forward with one leg, flexing the knees to drop your hips. Pull-ups 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. Place two towels over the bar and grip one in each hand. 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. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. 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. A Guide for Everyone. 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. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. 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. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. Chin-up. One-Armed Push-up. Its really rough. You may remember Rocky doing these babies during his epic training montage. If you enjoyed the first full gym program, youll love this one too. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? There isnt any order to it, really. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Pull yourself up. 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. It was good but I think Ryans training style is more conducive to a body part split. Its almost like White Men Cant Jump. They had more energy. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. Everybody has excuses. Squat down and place the first card on the second card. Highly recommend. Great! Return your body to the center and repeat on the opposite side. What is Ryan Ferguson doing now in 2022? - TheNetline Locked up for 5-10 years? That really helps survive prison. Forget shoulder presses. Will Not Eating Carbs Before Bedtime Boost Your HGH? I wanted to get more volume in yesterdaytypically, Id just do five sets. You can do the prisoner workout anywhere . They want to hang out with you. Just one simple movement tests both your strength and aerobic capacities. How did you work out? Dont have time to make it to the gym? This circuit consists of 20 sets. If you need to go to your knees, go to your knees. Five months later, I had a finished product. "How do I get there, man? Theyre respecting you and they want your help. Kids Workout Exercise at home with Ryan!!! - YouTube I just got out of prison after 10 years for a crime I had nothing to do with. 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. Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. This article was originally published in August 2015. You might set up a system where every half hour, you perform ten push-ups. Return until hips are extended downward. Pistol Squat. 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 . In either case, you should finish the pull-ups within 15 minutes. And they had a volleyball court. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. 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. bedroom, office, hotel room, or solitary confinement. Take an underhand grip with one hand and an overhand grip with the other. I always start with a compound move two. Stronger, Faster, Smarter : A Guide to Your Most Powerful Body Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Id try it out on my workouts for a period of time to see if I had progress with it. In between sets I would do ten pushups, just to get contrastpush/pull. 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. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. Ryan has a unique training style that embraces things like isolating muscles, high volume, time under tension, and using mechanical disadvantages to make muscles work harder. You never call fouls unless you get really beat up. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. Thats one rep. One-Arm Straight Leg Raise. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. Ryan Ferguson Personal Trainer - Facebook Return until hips are extended downward. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. 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. Below Ive highlighted six main bodyweight exercises that work the entire body. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. Aaron Rodgers Mural Removed in Green Bay: WATCH 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. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. 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? Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. We will modify for the final exercise. The only places you really interact are on the card table or on the basketball court. Meet Ryan How it works Client . Hanging Leg Raises This is a core blaster. Your email address will not be published. To perform the handstand push-up, assume a handstand position. Kick your feet back to a push-up position. 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. Cowboys O-Line Target Steve Avila of TCU Drafted by Rams In the garage program, its all dumbbell, barbell, and bodyweight exercises. The Juarez Valley Push-up Merkin Challenge 2. Keep your sternum at the bar. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. How To Get Jacked Without Even Touching Weights SpotMeBro.com That is one rep. One-handed Pull-up. Same thing goes for any other exercise. It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. 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. Begin by standing over the first card and squatting down to pick it up. Just think of "Iron" Mike Tyson in the mid-1990s. They had three Smith machines and generally only one was in working order. Travel a lot? Another day I would do pull-ups. There were two or three cable machines. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Simple, yet supremely challenging. 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. Lean against a kitchen counter or work table and start pumping push-ups. Finish it off with ten burpees for good measure Juarez Valley Method 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. Thank you for taking the time to view my profile. A post-workout pump like youve never had before and noticeable muscle growth. Lets say for this example, youre going to do push-ups. 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. The rest assume you have access to a full gym. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Train with Ryan. Wayfair Huge Deal-A-Thon - Up to 60% off everything! Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. Ryan has chosen a theme for each week, keeping with his dark sense of humor. Its amazing how much work can be done with something as simple as a deck of cards. There was no gym in the county jail where you were held during trial.