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. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. Dont have time to make it to the gym? Listen to our podcast with Josh Bryant about how to get jailhouse strong: Want to start taking action on the content you read on AoM? Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. You can do the traditional pull-up or switch form at your discretion. 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. Mike Tyson Squat Workout Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: * Line up ten cards facedown in a straight line on the ground with 4 in-between each card. https://www.youtube.com/watch?v=9PbrdapxU7E. 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. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. . Now, itd be easy to take Bronsons claims with a grain of salt. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. It doesn't matter how many sets you break this up into, just try to . The scrawny, basketball-obsessed teenager . If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. 12,172 likes. 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. 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. Great! Its to grow muscle. Join Facebook to connect with Ryan Ferguson and others you may know. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Youre not downloading a PDF or getting a hard copy. In 30 minutes, youll be done with your exercise for the day. Now squat down and place the other card on top of the cards on the ground. Follow. Hanging Windshield Wiper. Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. One of his best friends turned on him, and gave damning (false) testimony that . Come up. There were two or three cable machines. That was the sound of your soul dying. Id try it out on my workouts for a period of time to see if I had progress with it. NASM Corrective Exercise Specialist. Aaron Rodgers Mural Removed in Green Bay: WATCH Ryan has a unique training style that embraces things like isolating muscles, high volume, time under tension, and using mechanical disadvantages to make muscles work harder. Travel a lot? Great for grip strength. A pistol squat is a one-legged full squat. As always, modify as needed. 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. Thats one rep. Add Weight. Now repeat, squatting once per card before advancing on. The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. 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. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Kids Workout Exercise at home with Ryan!!! - YouTube Just think of "Iron" Mike Tyson in the mid-1990s. So you became the de facto trainer at the prison gym. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. Typewriter Pull-up. 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. * Begin by standing over the first card, squat down and pick up the first card. There are times when you're on business trips and away from the comforts of home. Descend until your rear knee nearly touches the ground. 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. 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. And not only did I read everything, I tried everything. The two most famous methods are the deck of pain and Tyson squat. Hanging Leg Raise Variations, Straight Leg Raises. Return your body to the center and repeat on the opposite side. Between each set, walk 5-10 steps for a rest and then get back into it. So you could have something like: Start drawing cards from the top. One hand grips the bar overhand and the other underhand. By training one muscle group, I really mean youll isolate and destroy it. Each set descends by one repetition. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . Leap up as high as possible from the squat position. Thats one rep. One-Arm Straight Leg Raise. I recommend the other three programs over the PPL program. The three workouts are 1. At that point, you will have completed 100 squats. 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. Pick an exercise. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! 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. Instead of just doing a full push-up, make it a Hindu push-up. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. Train with Ryan. Lets say for this example, youre going to do push-ups. Prisoner Workout: Bodyweight Workouts | The Art of Manliness Thats not an excuse for not exercising. Products are not intended to diagnose, treat, cure or prevent any disease. $25 discount applied when you get started from this page! . Cover photo by Ryan Humiston. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. Thats not an excuse for not exercising. 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. I highly recommend each one of them. Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. 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. Basic Burpee. 3 exercises. Break it out into however many sets that you want. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. Did you hear that? What if youre in a hotel? If youre locked up for life, Im sure you could come up with another 50 variations. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. If you have nothing but time your hands, do these workouts twice a day. * Kick your feet back to a push-up position. 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. Then squat down a second time to pick up the second card. 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. Bring your head down and forward by bending your elbows. If you need to go to your knees, go to your knees. Pull yourself up until your sternum is at the bar. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. There are 300 people in the housing unit, you all go out to the ercise yard. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. He spoke to GQ about his experiences. 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 . They want to hang out with you. Grab the bar with an overhand grip slightly wider than shoulder-width apart. If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. You may remember Rocky doing these babies during his epic training montage. Return to the starting position and repeat. It was good but I think Ryans training style is more conducive to a body part split. Ryan Ferguson is a contestant on "The Amazing Race" Season 33, but he was in the public eye long before that when he was convicted of a murder he didn't commit. There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. 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. Advance to the next card. 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. 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. Lets say you chose to do 100 burpees by the end of the day. For 30+ more push-up variations, check out this post. No problem. 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. 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. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. If you can only do 10 reps for set 1, then do 10 and move on to the next set. Great for grip strength. If you enjoyed the first full gym program, youll love this one too. I've just recently released a book about surviving prison and how to create your best body. Thats the number one thing about working out, health and fitness, life in general. There isnt any order to it, really. When its all said and done, youll have completed 210 reps. Make sure to get a good stretch in your back. 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.". Pistol Squat. Do one bodyweight squat. Make them work for you. 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. Perform a straight leg raise while holding onto the towels. I used to wonder why guys wouldnt use the time in there more. That is one rep. One-handed Pull-up. 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. 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. 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. I would do it for one hour, I would do it for two hours. Repeat. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). Now, move your body toward one hand, taking some of the weight off the opposite hand. Prison? And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. But you show them that you can playblock them out, screen them, shoot jump shotsdo things that other people cant do because theyve never been around that organized environment. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Add it to the pile, then perform three squat reps. For 30+ more push-up variations, check out this post. Come up. But this didnt matter. Q&A: KEY HOME WORKOUT TIPS! It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. 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. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. Bend down and place your hands on the floor while keeping your arms and legs straight. Pistol Squat. Bring your head down and forward by bending your elbows. Proceed with this pattern until you've moved through all ten cards in the line. 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. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 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. If you cant do a stand-alone handstand, use a wall to assist you. Your hips will now be near your hands. Manage Settings There was no gym in the county jail where you were held during trial. 54.7K followers. Gym gurus and bro scientists love saying that doing anything above 10 reps is basically just doing muscle endurance or fat burning and doesnt add any strength at all. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). This workout consists of only three exercises. View the profiles of people named Ryan Ferguson. Your posture should remain upright, and your front knee should stay above the front foot. They know that you have the exact same tools as they haveI dont have any more weights than you have. Why did you decide to the write a book about fitness? Great for HIIT. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. Once you purchase it, youll be able to log in and see the workouts. You stay by yourself. If you dont have access to that, monkey bars or even a tree limb at a park will work. I've had many clients start a workout but . Pick an exercise. Perform a straight leg raise while holding onto the towels. Burpee+Pull-up. Take an underhand grip with one hand and an overhand grip with the other. Itll have you cranking out pull-ups for reps in no time. The goal is to work your way up so that you can complete 500 reps in an hour. Its really rough. Get in position by standing with your feet slightly wider than shoulder-width apart. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. I do greasing the groove with pull-ups. 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. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. They have about twenty fid machines that people used. The basketball game there is like street ball. 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. You may remember Rocky doing these babies during his epic training montage. It hasnt changed at all except for the rowing machine. Commando Pull-up. A plyometric version of the squat to build explosiveness. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. And that was it. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. The number of pull-up reps Im able to accumulate during the day always surprises me. It's a rep scheme you can apply to any exercise. What were my excuses? Locked up for 5-10 years? If there is a workout that can be done solitary in a jail cell, it can easily be done in a living room, garage or backyard. Anytime I walk by it, I crank out five pull-ups. To perform the handstand push-up, assume a handstand position. Im sure you can find a bar somewhere to use. 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. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. This article was originally published in August 2015. This program was my least favorite. 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. Bent Knee Leg Raises. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. Burpee With Hindu Push-up. Perhaps the most readily accessible routine for pull-ups is the pyramid program. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. Chin-up. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. THE 9 BEST Prison Workouts with Spreadsheets (2023) - Lift Vault Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Ryan ferguson. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. If youre on the fence about buying any of Ryan Humistons programs, just do it. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. 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. Ryan Ferguson - Associate Product Manager - LinkedIn 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. 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. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Ryan Ferguson - Senior Accountant - Cvent | LinkedIn The Benefits of Bodyweight Workouts You can do them anywhere. Each workout, on average, has about 8 different exercises. To develop his tree trunks, it is said that Tyson's leg workout during his time behind bars was the following: Start with 10 cards. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. A Review of Ryan Humiston's 30-Day Training Program - Fittest Travel How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. I didnt know I was going to get let out at the time. Ryan then took his findings and developed a new program with the results in mind. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. All other photos are taken from the program. Squat down again to place the first card on top of the second card. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. "How do I get there, man? Theyre respecting you and they want your help. An example of data being processed may be a unique identifier stored in a cookie. 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. And thats similar to what you did in prison? Hanging Windshield Wiper. Sources Convict Conditioningby Paul Wade Jailhouse Strongby Josh Bryant Solitary Fitnessby Charles Bronson. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. When I was done I realized I had three pages, and it was going to be harder to copy three pages. Ryan Ferguson Personal Trainer - Facebook And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. While incarcerated, he started exercising and lifting weights, eventually . This workout comes from Mexico's toughest prison. 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. Better still, they can be done anywhere theres a place to hang from. You may remember Rocky doing these babies during his epic training montage. This serves as your interval rest period.". Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. You often talk about how fitness was key to your survival in prison. Ryan W. Ferguson - Wikipedia * Leap up as high as possible from the squat position. Each workout has a video of Ryan demonstrating the exercises and making a few jokes. Put a broomstick between two stable chairs and you got yourself decline rows. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. Return until hips are extended downward. Thats it. Get ready to be sore. The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. 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. "Stronger, Faster, Smarter" Author Ryan Ferguson Talks About His New Book Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Then out of those 300, you have 100 guys in the gym. You can adjust your grip width to focus on different muscle groups. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. See the complete profile on LinkedIn and discover Ryan's . That was the sound of your soul dying. The workouts change every week. The Art of Manliness participates in affiliate marketing programs, which means we get paid commissions on editorially chosen products purchased through our links. You might set up a system where every half hour, you perform 10 push-ups. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. . When did you first realize that? Assuming youre up for 12 hours a day, thats 240 push-ups every day. 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? Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Its a beast to do and will take months to work up to. 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. If you need time between the reps, take the time. 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. Keep your sternum at the bar. Then I did seated rows. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Our Team Limitless Fitness Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. Ryan Ferguson patented this training method when he served time for a crime he didn't commit .
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