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. Five months later, I had a finished product. And not only did I read everything, I tried everything. It hasnt changed at all except for the rowing machine. So how do they do it? Finish it off with ten burpees for good measure Juarez Valley Method 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. 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. "If I mess with this guy, its not going to be worth my time.". 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. But somehow Im achieving better results. Do this twice, preferably without resting between squat sequences. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. I've had many clients start a workout but . 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. I used to wonder why guys wouldnt use the time in there more. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. The two most famous methods are the deck of pain and Tyson squat. 3 exercises. To perform the handstand push-up, assume a handstand position. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. You can buy a pull-up bar that fits in your doorframe for $30. The goal is to work your way up so that you can complete 500 reps in an hour. 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. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. I always start with a compound move two. Jan 6, 2022. newsweek.com. By simply adjusting the placement of your hands, you can emphasize different muscle groups. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. They're also similar to a boxer lowering his body to evade punches or to generate power in his punches. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. If they're too easy, try more advanced variations of each exercise. There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. You may remember Rocky doing these babies during his epic training montage. Proceed with this pattern until you've moved through all ten cards in the line. Burpee+Pull-up. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. How did that happen? Basic Burpee. The PPL program has a push day, pull day, and leg day and can be done 3 times a week for 60 days or 6 times a week for 30 days. Theres a ton of volume in this one. 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. Your email address will not be published. Strength+cardio in a single workout. Thats not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked. Its a beast to do and will take months to work up to. I used that time to write. Once youve got your desired weight, simply squat. Narrow/Wide Hand Placement. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. A post-workout pump like youve never had before and noticeable muscle growth. Line up ten cards facedown in a straight line on the ground with 4 between each card. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Next time, instead of reps, do them for time. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. Squat Variations Prisoner Squat. One Exercise a Day. In the garage program, its all dumbbell, barbell, and bodyweight exercises. If you enjoyed the first full gym program, youll love this one too. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. The only places you really interact are on the card table or on the basketball court. Thats not an excuse for not exercising. You can do the prisoner workout anywhere . He was exonerated in 2013. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. * Immediately return your feet to the squat position. Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. We will modify for the final exercise. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. Bring your head down and forward by bending your elbows. Its pretty much identical to it. 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. Have fun moving your body and exercise together! You can also do the programs twice as I have. If you cant do a stand-alone handstand, use a wall to assist you. What if youre in a hotel? Follow. Then squat down a second time to pick up the second card. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Card tables cause fightsI stayed away from that. There was no gym in the county jail where you were held during trial. You can plan out your reps or just do them as you feel. They would be getting more lean muscle mass. In prison, getting ripped helped save Fergusons life and sanity. Facebook Twitter Instagram. And we would all get different results. 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. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. One of his best friends turned on him, and gave damning (false) testimony that . Dont have the money for a gym membership or purchasing your own equipment? An example of data being processed may be a unique identifier stored in a cookie. Squat down until your thighs are below parallel. The consent submitted will only be used for data processing originating from this website. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). The traditional prisoner bodyweight squat is performed by placing your hands behind your head. 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. When your feet are back on the ground, immediately sink into another squat and jump again. Im sure you can find a bar somewhere to use. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. 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. You may remember Rocky doing these babies during his epic training montage. Im currently doing this program and love it. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. 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. You can add cards as your strength and endurance increase. Dont have time to make it to the gym? Now squat down and place the other card on top of the cards on the ground. You often talk about how fitness was key to your survival in prison. How it works Let's reach your fitness goals . Hanging Windshield Wiper. Typewriter Pull-up. Ryan then took his findings and developed a new program with the results in mind. 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. Hindu Push-up. Kick your feet back to a push-up position. Take a step forward to the third card, squat down, and place one of the two cards in your hand on top of the card on the ground. Travel a lot? Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Come up. With this situation in mind, who better to look to for an example of achieving more workout results with fewer amenities than the jailhouse denizen? Kids Workout Exercise at home with Ryan!!! Get ready to be sore. Once youve got your desired weight, simply squat. The goal is to complete this circuit as fast as you can. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. 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. Copyright 2023 Fittest Travel LLC. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. Squat down again and pick up the top card. If you cant do a stand-alone handstand, use a wall to assist you. There isnt any order to it, really. Thats it. Same thing goes for any other exercise. Get in position by standing with your feet slightly wider than shoulder-width apart. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. Leap up as high as possible from the squat position. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. Towel Straight Leg Raises. 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 . If you've ever wondered how prisoners get big and ripped without weights, keep reading to learn about the prison workout. When did you first realize that? They had a stairway and there was no backing to it. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. 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. The Juarez Valley Push-up Merkin Challenge 2. Instead of just doing a full push-up, make it a Hindu push-up. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. The long answer? https://www.youtube.com/watch?v=9PbrdapxU7E. 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 burpee is the ultimate full-body exercise. How did you work out? All other photos are taken from the program. A pistol squat is a one-legged full squat. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. Commando Pull-up. Now, move your body toward one hand, taking some of the weight off the opposite hand. 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. One Exercise a Day. Below Ive highlighted six main bodyweight exercises that work the entire body. 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 . Cover photo by Ryan Humiston. Juarez Valley Workout. I would walk the length of the 50-foot cell and back and do 25 push-ups. How many of us really understand that every moment counts, and that physical strength and confidence enable our . This isnt about getting stronger or losing weight. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Now repeat, squatting once per card before advancing on. 1. Burpees The burpee is the ultimate full-body exercise. If youre locked up for life, Im sure you could come up with another 50 variations. If you start doing 10 push-ups a day and add 5 more each day, in a little over a year, you can get up to that level. Thats one rep. Add Weight. Pull yourself up until your sternum is at the bar. Thats it. I would do it for one hour, I would do it for two hours. Anytime I walk by it, I crank out five pull-ups. For 30+ more push-up variations, check out this post. Then I did seated rows. Simple, yet supremely challenging. I've just recently released a book about surviving prison and how to create your best body. Assuming youre up for 12 hours a day, thats 240 push-ups every day. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. To perform the handstand push-up, assume a handstand position. Typewriter Pull-up. By simply adjusting the placement of your hands, you can emphasize different muscle groups. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. You can monitor your progress using this setup and youll get periodic email reminders and updates. Full Straight Leg Raise. Come 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. The first one is simple but effective as hell. 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 . The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. 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. Then out of those 300, you have 100 guys in the gym. 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. Descend until your rear knee nearly touches the ground. I would do five pull-ups then walk back and forth and then another five pull-ups. 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. If you dont have access to that, monkey bars or even a tree limb at a park will work. 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. 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. Finish it off with ten burpees for good measure. A Jailhouse 30 is a total of 465 repetitions. The rest assume you have access to a full gym. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine. 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. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. If youre looking for a little guidance, though, here are a few suggestions: Deck of Pain This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. In 2004, 19-year-old Ryan Ferguson spent his days locked in a Missouri jail doing curls with a five-gallon coffee jug until he couldnt feel his arms. You can do the traditional pull-up or switch form at your discretion. You played a lot of basketball in prison. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. If you need time between the reps, take the time. . Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Its only 30 days, so dont expect a big change in your physique fizeek in that time but you can use what you learn from these programs as you continue with your training. In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. Hang two towels from your bar and grip one in each hand. Each of these prison workouts should take 30 minutes or less. Youre only going to be doing one during this circuit. Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Pistol Squat. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. And that was it. Ryan ferguson. Mike Tyson Squats 3. When you turn up an ace, do 11 push-ups. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. What if youre in a hotel? 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.

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