They had two treadmills; in the wintertime that wasnt even close to enough. Ryan Ferguson - Senior Accountant - Cvent | LinkedIn The squat is one of the most basic yet effective athletic movements. In the garage program, its all dumbbell, barbell, and bodyweight exercises. The basketball game there is like street ball. Assign one of the above exercises (or one of their variations) to each of the four suits. 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. 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. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. I didnt know I was going to get let out at the time. Descend until your rear knee nearly touches the ground. You can make them more difficult by placing weighted objects in your lap. In 30 minutes, youll be done with your exercise for the day. When did you first realize that? Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. Squat down and place the card you just picked up on top of the second card. The consent submitted will only be used for data processing originating from this website. Squat Jumps. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. 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. One hand grips the bar overhand and the other underhand. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. Return to the center and lower your body under control. Does Cardio Burn Muscle? A Review of Ryan Humiston's 30-Day Training Program - Fittest Travel Hindu Push-up. A deck of cards has four suits; hearts, clubs, diamonds, and spades. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. After, perform one squat for each card in the growing pile. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. He was exonerated in 2013. 3 exercises. Do one bodyweight squat. Typewriter Pull-up. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. 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. The scrawny, basketball-obsessed teenager . All rights reserved. The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Grab the bar with an overhand grip slightly wider than shoulder-width apart. No pull-up bar? For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. It's a rep scheme you can apply to any exercise. 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. Read our disclaimers & disclosure page to find out more. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. buy a pull-up bar that fits in your doorframe for $30. 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. You can adjust your grip width to focus on different muscle groups. Our Team Limitless Fitness We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. 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. A friend and I would go work out, wed run, and we came back in and we drank a glass of chocolate milk and ate a peanut butter and honey sandwich for recovery. You might set up a system where every half hour, you perform 10 push-ups. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. If youre bored at home or at work, then this is the thing for you. Assuming youre up for 12 hours a day, thats 240 push-ups every day. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. The workouts change every week. Manage Settings The Prison Workout: Building Muscle Anywhere - Old School Labs Hi, I'm Ryan Ferguson! Burpee With Hindu Push-up. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. Pull yourself up until your sternum is at the bar. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. I realized I had a table of contents. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Now squat down and place the other card on top of the cards on the ground. Required fields are marked *. The next time, push yourself through one more set. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. Finish it off with ten burpees for good measure. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. If you need time between the reps, take the time. * Immediately return your feet to the squat position. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. Its a beast to do and will take months to work up to. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. Squat down until your thighs are below parallel. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. Its really rough. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces 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. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body 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. Travel a lot? 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. If youre locked up for life, Im sure you could come up with another 50 variations. Take 10 cards out of your deck and place them on the floor about three to four inches apart. 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. Strength+cardio in a single workout. 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. YHC is scheduled to Q House of Pain this week. Instead of just doing a full push-up, make it a Hindu push-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. 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. As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. And they had a volleyball court. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. 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. 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. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Will Not Eating Carbs Before Bedtime Boost Your HGH? Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. 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. * Leap up as high as possible from the squat position. Take a standard deck of 52 cards. If they're too easy, try more advanced variations of each exercise. 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, Smarter--the smartest, realest, and most doable fitness guide you'll ever read. The goal is to complete this circuit as fast as you can. 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. Now, itd be easy to take Bronsons claims with a grain of salt. Typewriter Pull-up. The Juarez Valley Push-up Merkin Challenge 2. In addition to being a great full-body workout that adheres to the jailhouse tradition of bodyweight movements, the benefits of increased movement explosivity range from faster reflexes in a self-preservation scenario to clearing out of your office cubicle before the crowds ruin your happy hour. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. The Juarez Valley Merkin Challenge. It doesn't matter how many sets you break this up into, just try to . There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. 745 following. Just think of "Iron" Mike Tyson in the mid-1990s. Hotel, motel, Holiday Innif they take your weights away, do like they do in the "pen" and try this set of intense, prison-inspired bodyweight workouts! Then I did seated rows. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? If youre already familiar with Ryans training style, the goal is always to grow muscle. Mixed Grip Pull-up. Flip the first card and do however many push-ups the card says. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. How did that happen? I just got out of prison after 10 years for a crime I had nothing to do with. This isnt about getting stronger or losing weight. When I was done I realized I had three pages, and it was going to be harder to copy three pages. We and our partners use cookies to Store and/or access information on a device. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. This is a 20-set workout (modified to 10 here), featured in the book Jailhouse Strong. Do the following sets and reps1st set x20 Merkins2nd set x1 Merkin3rd set x194th set x25th set x186th set x37th set x178th set x49th set x1610th set x5Modify as needed. Youre not downloading a PDF or getting a hard copy. It all comes down to how hard you push yourself. Since then, I dont think Ive missed one of Ryans videos. Slowly bend your elbows and lower your inverted body towards the ground. View the profiles of people named Ryan Ferguson. Basketball helped me develop a lot of relationships. Ryan Ferguson Personal Trainer - Facebook Squat down again to place the first card on top of the second card. Return your body to the center and repeat on the opposite side. And Ive tried every one hes released since. I completed all 30 days of the full gym program and then went through it again. There isnt any order to it, really. Burpee+Pull-up. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. Pick any exercise you like, set a fairly high number of reps and stretch them out throughout the day. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Bring your head down and forward by bending your elbows. You may remember Rocky doing these babies during his epic training montage. I told my dad, I told my girlfriend. Thats one rep. One-Arm Straight Leg Raise. I would also do dips on a half-wallkind of like youre climbing over a fence. The Garage Gym Program is tailored to the equipment you might have available to you at home. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. A Juarez Valley 20 is performed liked this: With repetitions performed in descending order on odd-numbered sets, but in ascending order on even-numbered sets, it is easy to see how the Juarez Valley Method got its name. 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. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. Did you hear that? In the full gym program, there are a lot of cable and machine exercises. What is Ryan Ferguson doing now in 2022? - TheNetline Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. That was the sound of your soul dying. 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. Its amazing how much work can be done with something as simple as a deck of cards. If you cant do a stand-alone handstand, use a wall to assist you. I would do five pull-ups then walk back and forth and then another five pull-ups. A lot of people kept asking how to get into shape. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Eventually, you can take off these training wheels and do a free-standing one. Great for HIIT. The goal is to work your way up so that you can complete 500 reps in an hour. Regardless of any road blocks to the pig iron, the basics of training are simple: Where there's a will, there's a way. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. 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. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. As always, modify as needed. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Towel Pull-ups. 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. 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 . Repeat. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. They see that. This article was originally published in August 2015. There was a fifteen- to twenty-foot area where they had all the weights. I am Ryan Ferguson. Recently released after serving ten years - Reddit 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. You can add cards as your strength and endurance increase. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Ryan Ferguson Fitness. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. I actually learned a lot from that movie. Great! In 30 minutes, youll be done with your exercise for the day. I was just surviving and doing what I do. To perform the handstand push-up, assume a handstand position. Commando Pull-up. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Thats one rep. Add Weight. Where Is Ryan Ferguson Today, After His Exoneration? He's on 'The "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Six months later, twenty or thirty people would be coming in from their workouts and going to their rooms and grabbing chocolate milk and peanut butter and honey sandwiches. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. The three workouts are 1. I've just recently released a book about surviving prison and how to create your best body. 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. Place two towels over the bar and grip one in each hand. If you get done early, feel free to do the 500 reps! Lean against a kitchen counter or work table and start pumping push-ups. 542 posts. Leap up as high as possible from the squat position. Full Straight Leg Raise. 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. This serves as your interval rest period. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Holding the first card, take a step forward to the second card. If you enjoyed the first full gym program, youll love this one too. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. One of his best friends turned on him, and gave damning (false) testimony that . I was spending a lot of time on it. For 30+ more push-up variations, check out this post. Prison? 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. The Juarez Valley Push-up Merkin Challenge2. Towel Straight Leg Raises. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Bring your head down and forward by bending your elbows. No excuses. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. Begin by squatting down and picking up a card and moving to the next card. They would bring in coffee at five oclock in the morning in this round jug. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. The goal is to complete this circuit as fast as you can. 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. Rotate to the other side. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. * Squat once and pick up the second card. Ryan is a master at finding ways to manipulate angles, rep schemes, grip, isolation, and range of motion to enhance tension on the targeted muscle. Better still, they can be done anywhere theres a place to hang from. Juarez Valley Workout. Once you try the workouts, youll understand better why theyre named the way they are. Straight Leg Raises. Why was that important? The only places you really interact are on the card table or on the basketball court. 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. 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. No problem. Hanging Windshield Wiper. Get in position by standing with your feet slightly wider than shoulder-width apart. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. 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 . Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Squat Variations Prisoner Squat. Once youve got your desired weight, simply squat.
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