Thats not an excuse for not exercising. Get ready to be sore. A Jailhouse 30 is a total of 465 repetitions. To get started, go to Ryan Humistons website and sign up with your email. 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. Read our disclaimers & disclosure page to find out more. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Repeat. 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. Sources Convict Conditioningby Paul Wade Jailhouse Strongby Josh Bryant Solitary Fitnessby Charles Bronson. You can do them anywhere. What was the gym like in the maximum-security facility where you lived? Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. A Guide for Everyone. Get in position by standing with your feet slightly wider than shoulder-width apart. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. The program was very similar to the full gym program but there was one major difference: the equipment used. Repeat. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? Now squat down and place the other card on top of the cards on the ground. 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. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Immediately return your feet to the squat position. Continue with Recommended Cookies. What were my excuses? Youre only going to be doing one during this circuit. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. 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. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. You may remember Rocky doing these babies during his epic training montage. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. 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. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. That was the sound of your soul dying. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. At this point, youll have no cards in your hand, and 2 cards will be one on top of the other on the ground below you. I completed all 30 days of the full gym program and then went through it again. The workouts change every week. One of his best friends turned on him, and gave damning (false) testimony that . I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. Towel Straight Leg Raises. You often talk about how fitness was key to your survival in prison. Hanging Windshield Wiper. I had no excuses. Ryans push-pull-legs (PPL) program is designed to be done with 3 workouts a week for 60 days or 6 workouts a week for 30 days (advanced lifters). This serves as your interval rest period.". I would do five pull-ups then walk back and forth and then another five pull-ups. * Leap up as high as possible from the squat position. 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. 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. 3 exercises. Pick an exercise. The goal is to work your way up so that you can complete 500 reps in an hour. No pull-up bar? Return your body to the center and repeat on the opposite side. I dont have any more recreation time than you have. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. I've just recently released a book about surviving prison and how to create your best body. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Basketball helped me develop a lot of relationships. Typewriter Pull-up. You can buy a pull-up bar that fits in your doorframe for $30. 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. 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. Begin by standing over the first card and squatting down to pick it up. 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. To perform a basic burpee, just follow these instructions: Burpee With Push-up. Youre only going to be doing one during this circuit. Facebook gives people the power to. Take 10 cards out of your deck and place them on the floor about three to four inches apart. Squat down again and pick up the top card. Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. 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. And squatting once per card to set them down. The burpee is the ultimate full-body exercise. At that point, you will have completed 100 squats. I would walk the length of the 50-foot cell and back and do 25 push-ups. Make sure to get a good stretch in your back. Perform a straight leg raise while holding onto the towels. Once completed, you will have done 380 push-ups. 542 posts. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Get ready to be sore. Travel a lot? One hand grips the bar overhand and the other underhand. Copyright 2023 Fittest Travel LLC. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. If you want a killer shoulder workout, look no further than the handstand push-up. So I decided I was going to write this book. Five months later, I had a finished product. Drive through the heel of your lead foot and extend both knees to raise yourself back up. I was sitting my cell probably about eight months before I got let out. All other photos are taken from the program. Now squat down and place the other card on top of the cards on the ground. The goal is to complete this circuit as fast as you can. Make them work for you. One Exercise a Day. The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. 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. Rotate to the other side. Dont have the money for a gym membership or purchasing your own equipment? 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. . "How do I get there, man? Theyre respecting you and they want your help. The set breakdown didnt matter, what mattered was hitting the number before the one hour mark. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. Squat down and place the first card on the second card. When you turn up an ace, do 11 push-ups. 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. Assign one of the above exercises (or one of their variations) to each of the four suits. Once youve got your desired weight, simply squat. I dont have any more nutrition than you have. 1. The short answer is creativity and repetition. If you can only do 10 reps for set 1, then do 10 and move on to the next set. I also did it with the garage gym program. To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). 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 . Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Now repeat, squatting once per card before advancing on. How did that happen? Locked up for 5-10 years? This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. That is one rep. One-handed Pull-up. Bent Knee Leg Raises. Is it true that inmates lift weights all the time? The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. In between sets I would do ten pushups, just to get contrastpush/pull. I read anything and everything I could get my hands on. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. 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. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: To learn how Tyson trained his body (and mind) before he was in the slammer, pick up a copy of The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion.
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