. The Garage Gym Program is tailored to the equipment you might have available to you at home. The Backed by Science Hypertrophy Program differs from Ryans typical body part split, instead introducing this 4-day split: He also makes a few small changes to the layout of the program, based on user feedback according to Ryan. This way you ensure progress. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. 1. To perform the handstand push-up, assume a handstand position. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! Read our disclaimers & disclosure page to find out more. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. I've just recently released a book about surviving prison and how to create your best body. And after about three months of that and people seeing that were in better shape than everyone else, then two or three people started having chocolate milk and peanut butter and honey sandwiches. Squat down and pick up the first card. 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. The Juarez Valley Push-up Merkin Challenge 2. They would be getting more lean muscle mass. Towel Pull-ups. Bend down and place your hands on the floor while keeping your arms and legs straight. Juarez Valley Workout. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Just one simple movement tests both your strength and aerobic capacities. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. 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. If youre bored at home or at work, then this is the thing for you. 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. Bills post-draft depth chart: Where do rookies, free-agent additions Meet Ryan How it works Client . A post-workout pump like youve never had before and noticeable muscle growth. The only places you really interact are on the card table or on the basketball court. All rights reserved. Line up ten cards facedown in a straight line on the ground with 4 between each card. Locked up for 5-10 years? Squat down again to place the first card on top of the second card. One of his best friends turned on him, and gave damning (false) testimony that . The scrawny, basketball-obsessed teenager had been charged in the murder of Columbia Tribune sports columnist Ken Heitholt, based almost entirely on the testimony of Fergusons former friend who had dreamed that the pair were somehow involved. Return your body to the center and repeat on the opposite side. You might see the same exercise more than once but youre going to be doing different ones from week to week, for the most part. Follow. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Pull yourself up until your sternum is at the bar. Squat down and place the card you just picked up on top of the second card. The program was very similar to the full gym program but there was one major difference: the equipment used. 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. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. Step forward with one leg, flexing the knees to drop your hips. 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. In the middle they meet! Regardless of any road blocks to the pig iron, the basics of training are simple: Where there's a will, there's a way. Slowly bend your elbows and lower your inverted body towards the ground. No excuses. Squat down again and pick up the top card. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. Ryan then took his findings and developed a new program with the results in mind. Cowboys O-Line Target Steve Avila of TCU Drafted by Rams And that was it. Descend until your rear knee nearly touches the ground. Is it true that inmates lift weights all the time? If you cant do a stand-alone handstand, use a wall to assist you. As he says in his programs, by any means necessary.. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. For example, a Juarez Valley 10 would be the following: Set 1: 10 reps. Set 2: 1 rep. Set 3: 9 reps. Set 4: 2 reps. Set 5: 8 reps. You get the point, right? And they had a volleyball court. Hang two towels from your bar and grip one in each hand. The most daunting thing about Ryan's workouts is the volume. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. 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. Once completed, you will have done 380 push-ups. The rep scheme looks like this: So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. Handstand 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. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Facebook gives people the power to. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. Return to the center and lower your body under control. Get in position by standing with your feet slightly wider than shoulder-width apart. A plyometric version of the squat to build explosiveness. Another day I would do pull-ups. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. 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. 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. Pick an exercise. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Home; . Stay on top of your fitness goals with online personal trainer Ryan Ferguson. For 30+ more push-up variations, check out this post. I was spending a lot of time on it. Get ready to be sore. Hello, my name is Ryan T. Ferguson. I've had many clients start a workout but . However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. I recommend the other three programs over the PPL program. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Solitary Fitness: The 10 Best Prison Workouts - Fitness Volt This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Does Cardio Burn Muscle? Handstand Push-up. 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. Now, move your body toward one hand, taking some of the weight off the opposite hand. Greasing the Groove Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the day. Prison Workout: The Jailhouse Strong Routine - Bodybuilding.com He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. That really helps survive prison. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. Thats one rep. One-Arm Straight Leg Raise. This circuit consists of 20 sets. When its all said and done, youll have completed 210 reps. Basic Burpee. You can add cards as your strength and endurance increase. Join Facebook to connect with Ryan Ferguson and others you may know. While incarcerated, he started exercising and lifting weights, eventually . As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. Think of it as a modern day video game. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body Great for grip strength. Typewriter Pull-up. Now, itd be easy to take Bronsons claims with a grain of salt. * Squat once and pick up the second card. The first one is simple but effective as hell. It was good but I think Ryans training style is more conducive to a body part split. I would do five pull-ups then walk back and forth and then another five pull-ups. 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. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. 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. The only time I had in my cell was 10:30 to 12 oclock. NASM Certified Personal Trainer. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. Prison? Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? An example of data being processed may be a unique identifier stored in a cookie. This isnt about getting stronger or losing weight. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Bend down and place your hands on the floor while keeping your arms and legs straight. Better still, they can be done anywhere theres a place to hang from. And Ive tried every one hes released since. 3 exercises. Strength+cardio in a single workout. 3 exercises. When your feet are back on the ground, immediately sink into another squat and jump again. Q&A: KEY HOME WORKOUT TIPS! Besides a few brief stints of freedom, notorious British criminal and troublemaker Charles Salvador (better known as Charles Bronson) has been serving time since 1974. Ad Choices, I Got In Peak Shape While I Was in Jail (and Wrongly Convicted of Murder), All the Under-$20 Style, Tech, and Home Goods We're Feeling This May, 62 Excellent Gift Ideas to Spoil All the Deserving Guys Out There, 51 Non-Boring Wedding Gifts for All Kinds of Cool Newlyweds, Ryan Garcia Replies to Fans on the Internet, Justice Smith Is Giving the Mullet a Good Name, Steve Huffman on His Plans to Take Reddit Public and Why He Thinks TikTok Should Be Banned, The Real-Life Diet of Opera Singer Ryan Speedo Green, Who Lost 100 Pounds to Play a Prizefighter. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Family fun dancing and doing exercise for kids with Ryan's World! Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. Lean against a kitchen counter or work table and start pumping push-ups. The rep scheme looks like this: * Set 1: 20 Reps * Set 2: 1 Rep * Set 3: 19 Reps * Set 4: 2 Reps * Set 5: 18 Reps * Set 6: 3 Reps * Set 7: 17 Reps * Set 8: 4 Reps * Set 9: 16 Reps * Set 10: 5 Reps * Set 11: 15 Reps * Set 12: 6 Reps * Set 13: 14 Reps * Set 14: 7 Reps * Set 15: 13 Reps * Set 16: 8 Reps * Set 17: 12 Reps * Set 18: 9 Reps * Set 19: 11 Reps * Set 20: 10 Reps So on the odd sets, youre starting from 20 reps, going down a rep every odd set, and on the even sets, youre starting from 1 rep and going up a rep every even set. If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Leap up as high as possible from the squat position. Commando Pull-up. It's a rep scheme you can apply to any exercise. How it works Let's reach your fitness goals . The Juarez Valley Push-up Merkin Challenge2. Squat down and place the card you just picked up on top of the second card. They had three Smith machines and generally only one was in working order. To track your progress, keep these benchmarks in mind: Below 24 minutes = good, below 20 minutes = excellent, below 15 minutes = you own the yard and the warden will call you "sir.". We will modify for the final exercise. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. Its almost like White Men Cant Jump. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. YHC is scheduled to Q House of Pain this week. Sources Convict Conditioningby Paul Wade Jailhouse Strongby Josh Bryant Solitary Fitnessby Charles Bronson. 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. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Id try it out on my workouts for a period of time to see if I had progress with it. Place two towels over the bar and grip one in each hand. I dont have any more nutrition than you have. Prisoner Workout: Bodyweight Workouts | The Art of Manliness Break it out into however many sets that you want. 54.7k Followers, 745 Following, 542 Posts - See Instagram photos and videos from Ryan Ferguson (@lifeafterten) lifeafterten. Are You Using the Best Training Frequency for Your Gains? 542 posts. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. Five months later, I had a finished product. What if youre in a hotel? 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. Keep your sternum at the bar. I wanted to get more volume in yesterdaytypically, Id just do five sets. The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion, Old School Workout: Daily Exercises for Young Men From 1883, Start Your Day Off Right: The 15-Minute Bodyweight Workout. The results were great, so when he announced the release of his first 30-day program, I jumped on it. 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. The completion of this pyramid totals 100 pull-ups. You can make them more difficult by placing weighted objects in your lap. Continue with Recommended Cookies. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. https://www.youtube.com/watch?v=i-Ceeglt_R0, https://en.wikipedia.org/wiki/Ryan_W._Ferguson. Its really rough. Youll hit each body part once a week but you will be destroying it in that one workout with volume. By simply adjusting the placement of your hands, you can emphasize different muscle groups. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. Once youve got your desired weight, simply squat. Simple, yet supremely challenging. If you get done early, feel free to do the 500 reps! Hindu Push-up. Burpee With Hindu Push-up. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-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. 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. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. So you became the de facto trainer at the prison gym. Prison? Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Ryan Ferguson Abs. Full Straight Leg Raise. Thats one rep. Add Weight. Ryan Ferguson Fitness - Facebook And thats similar to what you did in prison? The short answer is creativity and repetition. The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. Towel Pull-ups. Itll have you cranking out pull-ups for reps in no time. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. Assign one of the above exercises (or one of their variations) to each of the four suits. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! In the full gym program, there are a lot of cable and machine exercises. Mike Tyson Squats3. Theres a ton of volume in this one. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. . Strength+cardio in a single workout. * Leap up as high as possible from the squat position. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. I had no friends. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. Hanging Windshield Wiper. Wayfair Huge Deal-A-Thon - Up to 60% off everything! It was really good because I could get on the court, and I know that my game is going to impress them and theyre going to respect that. Lets say you chose to do 100 burpees by the end of the day. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. They had two treadmills; in the wintertime that wasnt even close to enough. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. Repeat. 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. 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. I always start with a compound move two. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. The two most famous methods are the deck of pain and Tyson squat. Ryan Ferguson - Associate Product Manager - LinkedIn Do this twice, preferably without resting between squat sequences. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. I told my dad, I told my girlfriend. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. Kick your feet back to a push-up position. Pick an exercise. Below Ive highlighted six main bodyweight exercises that work the entire body. Burpees The burpee is the ultimate full-body exercise. 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 . If youre on the fence about buying any of Ryan Humistons programs, just do it. There was no gym in the county jail where you were held during trial. Where Is Ryan Ferguson Today, After His Exoneration? He's on 'The Hang two towels from your bar and grip one in each hand. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. Narrow/Wide Hand Placement. And not only did I read everything, I tried everything. No pull-up bar? In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Great for HIIT. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. But this didnt matter. In prison, getting ripped helped save Fergusons life and sanity. 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. 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 W. Ferguson - Wikipedia And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. 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. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Its amazing how much work can be done with something as simple as a deck of cards. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Pull yourself up. Typewriter Pull-up. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. Your posture should remain upright, and your front knee should stay above the front foot. buy a pull-up bar that fits in your doorframe for $30. This circuit consists of 20 sets. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body by Ryan
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