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. NASM Certified Personal Trainer. Ryan Ferguson, once wrongfully convicted of murder and freed after spending 10 years in prison, spoke with "48 Hours'" Erin Moriarty, who has covered his story from the beginning. Five months later, I had a finished product. Better still, they can be done anywhere theres a place to hang from. Now squat down and place the other card on top of the cards on the ground. Pull yourself up until your sternum is at the bar. Squat Jumps. To perform the handstand push-up, assume a handstand position. * Squat once and pick up the second card. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. Break it out into however many sets that you want. Each set descends by one repetition. When hydrated, nutrients are more easily transported to their destination, it aids in fat loss, and more importantly, it keeps your body running at an optimal level. 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. 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In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. What was the gym like in the maximum-security facility where you lived? To revisit this article, select My Account, thenView saved stories. Where Is Ryan Ferguson Today, After His Exoneration? He's on 'The 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. All rights reserved. Commando Pull-up. 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 . Another day I would do pull-ups. Great for HIIT. Just one simple movement tests both your strength and aerobic capacities. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Theres a ton of volume in this one. As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. Rotate to the other side. It alternates between high and low rep sets, sort of the opposite of a pyramid rep scheme. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. 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. In 30 minutes, youll be done with your exercise for the day. Basketball helped me develop a lot of relationships. Towel Pull-ups. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. The squat is one of the most basic yet effective athletic movements. 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. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. Pistol Squat. Great for grip strength. Is everybody jacked? Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Kids Workout Exercise at home with Ryan!!! Once you try the workouts, youll understand better why theyre named the way they are. Did you hear that? 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. Then I did seated rows. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Towel Straight Leg Raises. To perform the handstand push-up, assume a handstand position. I would also do dips on a half-wallkind of like youre climbing over a fence. Instead of just doing a full push-up, make it a Hindu push-up. By simply adjusting the placement of your hands, you can emphasize different muscle groups. The long answer? The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. 3 exercises. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. It doesn't matter how many sets you break this up into, just try to . Return to the center and lower your body under control. You may remember Rocky doing these babies during his epic training montage. 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. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. If you want a killer shoulder workout, look no further than the handstand push-up. Burpee With Hindu Push-up. 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. Your hips will now be near your hands. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. They had two treadmills; in the wintertime that wasnt even close to enough. Eventually, you can take off these training wheels and do a freestanding one. Basic Burpee. 1. Im currently doing this program and love it. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. Get ready to be sore. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Ryan ferguson. Lets say for this example, youre going to do push-ups. Get in position by standing with your feet slightly wider than shoulder-width apart. Just think of "Iron" Mike Tyson in the mid-1990s. They see that. "Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book You never call fouls unless you get really beat up. Towel Pull-ups. This serves as your interval rest period. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. Mike Tyson Squats 3. They had more energy. Cowboys O-Line Target Steve Avila of TCU Drafted by Rams Rotate to the other side. 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. Hanging Windshield Wiper. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body - Ryan 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. Burpee With Hindu Push-up. ! We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. I wanted to get more volume in yesterdaytypically, Id just do five sets. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. So you could have something like: Start drawing cards from the top. Begin by squatting down and picking up a card and moving to the next card. Bend down and place your hands on the floor while keeping your arms and legs straight. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Prison? Proceed with this pattern until you've moved through all ten cards in the line. If youre on the fence about buying any of Ryan Humistons programs, just do it. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. When its all said and done, youll have completed 210 reps. If you dont have access to that, monkey bars or even a tree limb at a park will work. One hand grips the bar overhand and the other underhand. How it works Let's reach your fitness goals . Now, itd be easy to take Bronsons claims with a grain of salt. Bring your head down and forward by bending your elbows. Workout Jailhouse Method Reverse Pyramid for Lunges. The consent submitted will only be used for data processing originating from this website. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Flip the first card and do however many push-ups the card says. The workouts change every week. Make them work for you. 54.7K followers. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. 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. 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 . A pistol squat is a one-legged full squat. The program was very similar to the full gym program but there was one major difference: the equipment used. It's a rep scheme you can apply to any exercise. Have fun moving your body and exercise together! 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. First, you buy the regular game, then you download the extension pack, then you get the download-only character, then you get the new skin for the downloaded character and you continue this cycle until you run out of money and self-esteem. Locked up for 5-10 years? 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. 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 burpee is the ultimate full-body exercise. 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. 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. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. The set breakdown didnt matter, what mattered was hitting the number before the one hour mark. In prison, getting ripped helped save Fergusons life and sanity. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. I highly recommend each one of them. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Its almost like White Men Cant Jump. That's it. Burpee Variations Basic Burpee. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. He recently participated in the Tri-State N. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. Make sure to get a good stretch in your back. If have something left after 10 sets, this is the rest of the workout11th set x1512th set x613th set x1414th set x715th set x1316th set x817th set x1218th set x919th set x1120th set x10. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. 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. 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. This workout comes from Mexico's toughest prison. The Jailhouse Method is a descending order of repetitions. Thats it. Travel a lot? Our Team Limitless Fitness That really helps survive prison. Now, move your body toward one hand, taking some of the weight off the opposite hand. 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. If youre looking for a little guidance, though, here are a few suggestions: This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. Full Straight Leg Raise. Commando Pull-up. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. Is it true that inmates lift weights all the time? And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. * Kick your feet back to a push-up position. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. * Squat one time each to pick up the three cards one by one. Same thing goes for any other exercise. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Get ready to be sore. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! Assuming youre up for 12 hours a day, thats 240 push-ups every day. Burpee+Pull-up. But this didnt matter. Advance to the next card. Bent Knee Leg Raises. Ryan finds ways to sufficiently stress a muscle with whatever is available. Theyre hustling; theyre selling cigarettes or drugs. Take a standard deck of 52 cards. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. A post-workout pump like youve never had before and noticeable muscle growth. You can also do the programs twice as I have. To get started, go to Ryan Humistons website and sign up with your email. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Kids Workout Video at home 30mins Family fun with Ryan's World!! Return your body to the center and repeat on the opposite side. 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. I just got out of prison after 10 years for a crime I had nothing to do with. You might set up a system where every half hour, you perform 10 push-ups. Assign one of the above exercises (or one of their variations) to each of the four suits. 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. 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. Prison Workout - F3 Churham When travelling, a towel under an open door serves to produce a stable base for wrapping your fingers around the top of the door and getting in some pull-ups. So I decided I was going to write this book. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. This is a core blaster. That is one rep. One-handed Pull-up. Squat down until your thighs are below parallel. There isnt any order to it, really. There are 300 people in the housing unit, you all go out to the ercise yard. To revisit this article, visit My Profile, thenView saved stories. This program was my least favorite. Bring your head down and forward by bending your elbows. Hi, I'm Ryan Ferguson! Hang two towels from your bar and grip one in each hand. 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. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Grab the bar with an overhand grip slightly wider than shoulder-width apart. The goal is to work your way up so that you can complete 500 reps in an hour. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Facebook Twitter Instagram. 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. I recommend the other three programs over the PPL program. Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. 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. You can buy a pull-up bar that fits in your doorframe for $30. That was the sound of your soul dying. Once youve got your desired weight, simply squat. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements.
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