I would do it for one hour, I would do it for two hours. So you could have something like: Start drawing cards from the top. I didnt know I was going to get let out at the time. Just like you would be doing it in a gym with fancy equipment, you can do it at home or at a park with common objects. Instead of just doing a full push-up, make it a Hindu push-up. To perform a basic burpee, just follow these instructions: Burpee With Push-up. Same thing goes for any other exercise. That really helps survive prison. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Plus, there are photos of Ryan doing each exercise. 1. The most daunting thing about Ryans workouts is the volume. Squat down and place the card you just picked up on top of the second card. To learn more, read our disclaimers & disclosure page. You may remember Rocky doing these babies during his epic training montage. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Kent's murder remained unsolved for two years after he was found beaten and strangled in the parking lot of the Columbia Daily Tribune, where he worked as an editor.. A break in the case happened when Ferguson's friend, Charles Erikson, told police that he believed he and Ryan were . Each workout, on average, has about 8 different exercises. Better still, they can be done anywhere theres a place to hang from. 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. Pull yourself up until your sternum is at the bar. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. YHC is scheduled to Q House of Pain this week. Your hips will now be near your hands. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. If they're too easy, try more advanced variations of each exercise. 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. Great! Join Facebook to connect with Ryan Ferguson and others you may know. Is it true that inmates lift weights all the time? Youre only going to be doing one during this circuit. . Stay on top of your fitness goals with online personal trainer Ryan Ferguson. 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. Great for HIIT. At that point, you will have completed 100 squats. In 30 minutes, youll be done with your exercise for the day. 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. Cowboys O-Line Target Steve Avila of TCU Drafted by Rams Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. Each set descends by one repetition. One Exercise a Day. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. Youll hit each body part once a week but you will be destroying it in that one workout with volume. 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. A lot of people kept asking how to get into shape. Burpee+Pull-up. Lets say for this example, youre going to do 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. Pick an exercise. For 30+ more push-up variations, check out this post. When its all said and done, youll have completed 210 reps. Return until hips are extended downward. As always, modify as needed. 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. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Now repeat, squatting once per card before advancing on. Lean against a kitchen counter or work table and start pumping push-ups. Burpee+Pull-up. Mixed Grip Pull-up. Repeat. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. 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? There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. I was sitting my cell probably about eight months before I got let out. I completed all 30 days of the full gym program and then went through it again. All rights reserved. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Handstand Push-up. 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. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. Will Not Eating Carbs Before Bedtime Boost Your HGH? 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. Kids Workout Exercise at home with Ryan!!! - YouTube Ryan finds ways to sufficiently stress a muscle with whatever is available. Facebook Twitter Instagram. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. I always start with a compound move two. 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. To get started, go to Ryan Humistons website and sign up with your email. 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. 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. Ryan Ferguson (@lifeafterten) Instagram photos and videos Ryan has chosen a theme for each week, keeping with his dark sense of humor. Begin in a squat position with hands on the floor in front of you. Start with the basics and gradually add more variations and other elements. If you need to go to your knees, go to your knees. Got a deck of cards? In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. 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. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. 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. 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). ! In prison, you gotta adapt. Follow. Take a standard deck of 52 cards. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. 54.7K followers. A Jailhouse 30 is a total of 465 repetitions. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. For $19.99, theyre well worth the money. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. Bend down and place your hands on the floor while keeping your arms and legs straight. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. 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. Why was that important? Chin-up. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. When you turn up an ace, do 11 push-ups. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Just one simple movement tests both your strength and aerobic capacities. I would also do dips on a half-wallkind of like youre climbing over a fence. Full Straight Leg Raise. 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. The consent submitted will only be used for data processing originating from this website. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. 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. The two most famous methods are the deck of pain and Tyson squat. Itll have you cranking out pull-ups for reps in no time. The next time, push yourself through one more set. For the seasoned bodybuilder or strength athlete who needs a change in his or her routine, these workouts could add a whole new level of dimension. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. https://www.youtube.com/watch?v=i-Ceeglt_R0, https://en.wikipedia.org/wiki/Ryan_W._Ferguson. 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. Jan 6, 2022. newsweek.com. 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. Pick an exercise. Between each set, walk 5-10 steps for a rest and then get back into it. It doesn't matter how many sets you break this up into, just try to . If you dont have access to that, monkey bars or even a tree limb at a park will work. 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. 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. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. * Squat once and pick up the first card. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body by Ryan Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? Flip the first card and do however many push-ups the card says. 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. You should not use the information on this site for diagnosis or treatment of any health problems or for prescription of any medication or other treatment. 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. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Bend down and place your hands on the floor while keeping your arms and legs straight. How did that happen? Instead of just doing a full push-up, make it a Hindu push-up. Its almost like White Men Cant Jump. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. What is Ryan Ferguson doing now in 2022? - TheNetline You go in and people think you dont belong on that court; you belong on the other court. Burpee With Push-up. Bent Knee Leg Raises. Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Kids Workout Video at home 30mins Family fun with Ryan's World!! The leg that youre not squatting with sticks out right in front of you when youre in the squat position. How did you work out? I wanted to get more volume in yesterdaytypically, Id just do five sets. By simply adjusting the placement of your hands, you can emphasize different muscle groups. When I was done I realized I had three pages, and it was going to be harder to copy three pages. Now, itd be easy to take Bronsons claims with a grain of salt. No, no. 542 posts. Mike Tyson Squats3. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. What was the gym like in the maximum-security facility where you lived? * Kick your feet back to a push-up position. Two decades before Ryan Ferguso n competed on Season 33 of The Amazing Race, he was arrested at the age of 17 for the murder of a man he had never met before. Use the top of your door. That was the sound of your soul dying. By increasing the tempo and decreasing the rest between sets and exercises, you can turn a bodyweight workout into both a high-intensity cardio session and a strength workout. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Comment * document.getElementById("comment").setAttribute( "id", "aebe3ad26e78715e4ed2606d9dc07c4e" );document.getElementById("f81540e449").setAttribute( "id", "comment" ); Statements on this website have not been evaluated by the Food and Drug Administration. Thats one rep. One-Arm Straight Leg Raise. You often talk about how fitness was key to your survival in prison. How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. Im sure you can find a bar somewhere to use. Its to grow muscle. 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. 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. Lunges are another popular option because they target the quads and glutes without requiring much space. 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. Hanging Leg Raise Variations, Straight Leg Raises. 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. In the middle they meet! The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. By training one muscle group, I really mean youll isolate and destroy it. NASM Certified Personal Trainer. Hanging Windshield Wiper. I am a Brazilian Jiu Jitsu coach and competitor who believes that no matter what your goals are, having a good understanding of fitness as a whole can help improve your quality of life. You can plan out your reps or just do them as you feel. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. They would bring in coffee at five oclock in the morning in this round jug. In the full gym program, there are a lot of cable and machine exercises. 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. As he says in his programs, by any means necessary.. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Are You Using the Best Training Frequency for Your Gains? ; Ryan Ferguson patented this training method when he served time for a crime he didnt commit. Once completed, you will have done 380 push-ups. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. 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 . There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. This program was my least favorite. You get the point, right? Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. We and our partners use cookies to Store and/or access information on a device. If you need time between the reps, take the time. Take 10 cards out of your deck and place them on the floor about three to four inches apart. bedroom, office, hotel room, or solitary confinement. Perhaps the most readily accessible routine for pull-ups is the pyramid program. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Youre only going to be doing one during this circuit. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces Ryan Ferguson Fitness - Facebook Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. Ryan Ferguson | Personal Trainer at Kickoff There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. 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. Chin-up. * Holding the first card, take a step forward to the second card. Grab the bar with an overhand grip slightly wider than shoulder-width apart. You played a lot of basketball in prison. Solitary Fitness: The 10 Best Prison Workouts - Fitness Volt 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. I am Ryan Ferguson. Recently released after serving ten years - Reddit For 30+ more push-up variations, check out this post. Another day I would do pull-ups. And thats similar to what you did in prison? Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Return your body to the center and repeat on the opposite side. Facebook gives people the power to. Manage Settings Proceed with this pattern until you've moved through all ten cards in the line. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. Kids Workout Video at home 30mins Family fun with Ryan's World!! They have about twenty fid machines that people used. Train with Ryan. Each set descends by one repetition. If you are doing dips at home on a chair, put your feet on something thats slightly higher than your chair and you can do decline dips. This isnt about getting stronger or losing weight. Now squat down and place the other card on top of the cards on the ground. 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 goal is to work your way up so that you can complete 500 reps in an hour. * Squat once and pick up the second card. Finish it off with ten burpees for good measure. The Jaurez Valley Merkin (technically called Push . Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. I just got out of prison after 10 years for a crime I had nothing to do with. Prison? And the results are the same. Immediately return your feet to the squat position. You can do the prisoner workout anywhere . I highly recommend each one of them. See the complete profile on LinkedIn and discover Ryan's . Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. Thats it. Line them up 2-4 inches apart. 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. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. Your hips will now be near your hands. 3 exercises. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Then out of those 300, you have 100 guys in the gym. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. He spoke to GQ about his experiences. Squat down and pick up the first card. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. 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. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. The Jailhouse Method is a descending order of repetitions. Squat one time each to pick up the three cards one by one. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. 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. 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. How it works Let's reach your fitness goals . Where Is Ryan Ferguson Today, After His Exoneration? He's on 'The And Ive tried every one hes released since. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. Ryan Ferguson is now a SPARTAN! - NY Spartan Sprint (2014) Mike Tyson devised a squat routine while he was incarcerated. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. It all comes down to how hard you push yourself. Perform a straight leg raise while holding onto the towels. Forget shoulder presses. Typewriter Pull-up. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. Thats the number one thing about working out, health and fitness, life in general. Hanging Leg Raises This is a core blaster. The goal is to complete this circuit as fast as you can. One month is not enough time to get a solid measure of the progress youre making but the workouts in these programs gave me some insane pumps and theres no doubt that if you continue with this training style beyond 30 days, youll make gains. There was a fifteen- to twenty-foot area where they had all the weights. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. The squat is one of the most basic yet effective athletic movements. Its amazing how much work can be done with something as simple as a deck of cards. "How do I get there, man? Theyre respecting you and they want your help. If you cant do a stand-alone handstand, use a wall to assist you. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. Great for grip strength. To revisit this article, visit My Profile, thenView saved stories. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. The short answer is creativity and repetition. Holding the first card, take a step forward to the second card. I do greasing the groove with pull-ups. Its free. Next time, instead of reps, do them for time. Hello, my name is Ryan T. Ferguson. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . You can make them more difficult by placing weighted objects in your lap. A set of 10 reps of bicep curls takes you about a minute or less to perform, thats not a whole lot of time your muscle spends being stressed out. Add it to the pile, then perform three squat reps. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. 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. "Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book Cover photo by Ryan Humiston. Burpee Variations Basic Burpee. 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