If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. Flip the first card and do however many push-ups the card says. 3 exercises. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. * Begin by standing over the first card, squat down and pick up the first card. Great! Train with Ryan. Bent Knee Leg Raises. 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. Hello, my name is Ryan T. Ferguson. No problem. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. I actually learned a lot from that movie. Finish it off with ten burpees for good measure. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. Come up. Strength+cardio in a single workout. Better still, they can be done anywhere theres a place to hang from. The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. Ryan Humiston currently offers five different programs to choose from: The garage gym and full gym programs are both a body part split, meaning youll train one muscle group per day. 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. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. If you cant do a stand-alone handstand, use a wall to assist you. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. 54.7k Followers, 745 Following, 542 Posts - See Instagram photos and videos from Ryan Ferguson (@lifeafterten) lifeafterten. What were my excuses? With our archives now 3,500+ articles deep, weve decided to republish a classic piece each Friday to help our newer readers discover some of the best, evergreen gems from the past. They had more energy. * Holding the first card, take a step forward to the second card. You can make them more difficult by placing weighted objects in your lap. The scrawny, basketball-obsessed teenager . The only places you really interact are on the card table or on the basketball court. Squat down again and pick up the top card. Youre not downloading a PDF or getting a hard copy. The number of pull-up reps Im able to accumulate during the day always surprises me. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. While incarcerated, he started exercising and lifting weights, eventually . Bend down and place your hands on the floor while keeping your arms and legs straight. 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. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Its really rough. Lets say for this example, youre going to do push-ups. Burpee With Hindu Push-up. All rights reserved. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. View the profiles of people named Ryan Ferguson. 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 . The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. The workouts change every week. Cover photo by Ryan Humiston. 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. 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. 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. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. 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. 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. Thats one rep. One-Arm Straight Leg Raise. A Juarez Valley 20 is performed liked this: With repetitions performed in descending order on odd-numbered sets, but in ascending order on even-numbered sets, it is easy to see how the Juarez Valley Method got its name. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Ryan Ferguson (@lifeafterten) / Twitter You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. 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. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Mike Tyson Squats3. Basketball helped me develop a lot of relationships. "How do I get there, man? Theyre respecting you and they want your help. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. 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. I would also do dips on a half-wallkind of like youre climbing over a fence. Squat down again to place the first card on top of the second card. 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. Ryans program is built into his website. Burpee+Pull-up. Bring your head down and forward by bending your elbows. As always, modify as needed. 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. . The first one is simple but effective as hell. But somehow Im achieving better results. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. The most daunting thing about Ryan's workouts is the volume. Return to the center and lower your body under control. Assuming youre up for 12 hours a day, thats 240 push-ups every day. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Ryan Ferguson Abs. Thats not an excuse for not exercising. Once completed, you will have done 380 push-ups. We will modify for the final exercise. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Is everybody jacked? Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Line them up 2-4 inches apart. Once you try the workouts, youll understand better why theyre named the way they are. Prisoner Workout: Bodyweight Workouts | The Art of Manliness 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. Prison? A plyometric version of the squat to build explosiveness. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Slowly bend your elbows and lower your inverted body towards the ground. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. Bend down and place your hands on the floor while keeping your arms and legs straight. Return to the center and lower your body under control. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Thats the number one thing about working out, health and fitness, life in general. As he says in his programs, by any means necessary.. Now squat down and place the other card on top of the cards on the ground. Thats not an excuse for not exercising. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. This serves as your interval rest period.". If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Take an underhand grip with one hand and an overhand grip with the other. Lunges are another popular option because they target the quads and glutes without requiring much space. This program is also $19.99 and I highly recommend this one as well, especially for anyone training in a home gym or even in hotel gyms. 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. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Rotate to the other side. Eventually, you can take off these training wheels and do a freestanding one. Take a standard deck of 52 cards. All other photos are taken from the program. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. 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. 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. I could tie this with my own experiences. Youll hit each body part once a week but you will be destroying it in that one workout with volume. Ryan finds ways to sufficiently stress a muscle with whatever is available. Hi, I'm Ryan Ferguson! There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. Workout Jailhouse Method Reverse Pyramid for Lunges. Towel Straight Leg Raises. Between each set, walk 5-10 steps for a rest and then get back into it. I've had many clients start a workout but . No excuses. The Jaurez Valley Merkin (technically called Push . 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. Itll have you cranking out pull-ups for reps in no time. The consent submitted will only be used for data processing originating from this website. Lets say you chose to do 100 burpees by the end of the day. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. I recommend the other three programs over the PPL program. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. 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. In between sets I would do ten pushups, just to get contrastpush/pull. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Prisoner Squat. Manage Settings No, no. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. 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. Its amazing how much work can be done with something as simple as a deck of cards. Then out of those 300, you have 100 guys in the gym. Pull yourself up until your sternum is at the bar. . The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. So you could have something like: Start drawing cards from the top. 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. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. 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. Commando Pull-up. When your feet are back on the ground, immediately sink into another squat and jump again.
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