ryan ferguson workout

Take a standard deck of 52 cards. When did you first realize that? You should look like an upside down human vwith your butt being the point of the v and your head pointing down to the ground. 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. * Holding the first card, take a step forward to the second card. 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. Hanging Windshield Wiper. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Each workout, on average, has about 8 different exercises. Narrow/Wide Hand Placement. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. I highly recommend each one of them. You can make them more difficult by placing weighted objects in your lap. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. Travel a lot? 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. You can plan out your reps or just do them as you feel. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. It was a lot more when I was in there, because I was like, "Just do this, do these moves, forget that other stuff.. He no longer demonstrates the workout in the video section. 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. Prison? How did that happen? You may remember Rocky doing these babies during his epic training montage. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Lets say for this example, youre going to do push-ups. When your feet are back on the ground, immediately sink into another squat and jump again. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Great for HIIT. Squat Variations Prisoner Squat. Required fields are marked *. But be prepared, he takes it up a notch with these programs. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. The only time I had in my cell was 10:30 to 12 oclock. Great for grip strength. And thats similar to what you did in prison? For 30+ more push-up variations, check out this post. But even with them theyve never really played organized ball. Return to the center and lower your body under control. Kids Workout Exercise at home with Ryan!!! If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. This serves as your interval rest period. "If I mess with this guy, its not going to be worth my time.". In the middle they meet! Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. It hasnt changed at all except for the rowing machine. * Begin by standing over the first card, squat down and pick up the first card. Meet Ryan How it works Client . Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. And they had a volleyball 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. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. I read anything and everything I could get my hands on. There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. For 30+ more push-up variations, check out this post. 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 . To perform the handstand push-up, assume a handstand position. If you enjoyed the first full gym program, youll love this one too. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). 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 . 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. Then out of those 300, you have 100 guys in the gym. Hindu Push-up. Highly recommend. 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. Burpees The burpee is the ultimate full-body exercise. Return to the starting position and repeat. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. Ryan Ferguson Abs. Great for grip strength. A pistol squat is a one-legged full squat. I would do five pull-ups then walk back and forth and then another five pull-ups. 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. The rep scheme looks like this: 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. Squat down and place the first card on the second card. Kick your feet back to a push-up position. 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. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. 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. 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. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Mike Tyson Squats3. An example of data being processed may be a unique identifier stored in a cookie. 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. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. 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Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. Its free. Assign one of the above exercises (or one of their variations) to each of the four suits. I just got out of prison after 10 years for a crime I had nothing to do with. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. You can adjust your grip width to focus on different muscle groups. Juarez Valley Workout. $25 discount applied when you get started from this page! 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. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. Theres a ton of volume in this one. To perform the handstand push-up, assume a handstand position. The consent submitted will only be used for data processing originating from this website. * Squat once and pick up the second card. Follow. The number of pull-up reps Im able to accumulate during the day always surprises me. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. 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. Then I did seated rows. . The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. 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. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. You can do them anywhere. Strength+cardio in a single workout. Return until hips are extended downward. At that point, you will have completed 100 squats. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat 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, Smarterthe smartest, realest, and most doable fitness guide you'll ever. 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. That is one rep. One-handed Pull-up. * Kick your feet back to a push-up position. Wayfair Huge Deal-A-Thon - Up to 60% off everything! Thats one rep. Add Weight. 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? To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . All other photos are taken from the program. Lets say you chose to do 100 burpees by the end of the day. Rotate to the other side. It all comes down to how hard you push yourself. Its to grow muscle. I was just surviving and doing what I do. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. The long answer? 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. He was exonerated in 2013. Eventually, you can take off these training wheels and do a freestanding one. That's it. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. 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. Forget shoulder presses. Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. Towel Pull-ups. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. To get started, go to Ryan Humistons website and sign up with your email. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. 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. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. I could tie this with my own experiences. Now, itd be easy to take Bronsons claims with a grain of salt. Card tables cause fightsI stayed away from that. 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. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. 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. . YHC is scheduled to Q House of Pain this week. Between each set, walk 5-10 steps for a rest and then get back into it. Ryans program is built into his website. This workout comes from Mexico's toughest prison. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Anytime I walk by it, I crank out five pull-ups. Squat down until your thighs are below parallel. Take 10 cards out of your deck and place them on the floor about three to four inches apart. Locked up for 5-10 years? This circuit consists of 20 sets. There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. I was spending a lot of time on it. Mixed Grip Pull-up. 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.. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Begin by standing over the first card and squatting down to pick it up. I realized I had a table of contents. The workouts change every week. Commando Pull-up. 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. It doesn't matter how many sets you break this up into, just try to . 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 do greasing the groove with pull-ups. 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. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. The only places you really interact are on the card table or on the basketball court. But how do they do it? They want to hang out with you. If youre on the fence about buying any of Ryan Humistons programs, just do it. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. 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. Are You Using the Best Training Frequency for Your Gains? Your hips will now be near your hands. The Juarez Valley Push-up Merkin Challenge2. Hang two towels from your bar and grip one in each hand. 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. 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 . Between each set, walk 5-10 steps for a rest and then get back into it. Perhaps the most readily accessible routine for pull-ups is the pyramid program. A deck of cards has four suits; hearts, clubs, diamonds, and spades. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. 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. Youre only going to be doing one during this circuit. The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. One hand grips the bar overhand and the other underhand. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. The goal is to work your way up so that you can complete 500 reps in an hour. 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. 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. Slowly bend your elbows and lower your inverted body towards the ground. They know that you have the exact same tools as they haveI dont have any more weights than you have. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. And that was it. They had three Smith machines and generally only one was in working order. Hanging Windshield Wiper. The goal is to complete this circuit as fast as you can. You often talk about how fitness was key to your survival in prison. How did you work out? That is one rep. One-handed Pull-up. Better still, they can be done anywhere theres a place to hang from. You get the point, right? The goal is to work your way up so that you can complete 500 reps in an hour. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Think of it as a modern day video game. Burpee+Pull-up. 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. 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. Along with T-shirt-popping biceps and shoulders that could take out doorjambs, Tyson's thighs filled out his trademark black trunks like never before. 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. Hanging Leg Raises This is a core blaster. bedroom, office, hotel room, or solitary confinement. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. Hello, my name is Ryan T. Ferguson. The chin-up variationpalms facing toward youoffers T-shirt-popping biceps training. 12,172 likes. Make sure to get a good stretch in your back. 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. Pick an exercise. Holding the first card, take a step forward to the second card. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. Get ready to be sore. Line them up 2-4 inches apart. Im currently doing this program and love it. Q&A: KEY HOME WORKOUT TIPS! It's Question and Answer time again :) This question came from Amy who wanted some home workout advice as she works from. Rotate to the other side. If youre bored at home or at work, then this is the thing for you. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. Great! Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. 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. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. 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. 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. Towel Pull-ups. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. 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. So you could have something like: Start drawing cards from the top. Everybody has excuses. The Benefits of Bodyweight Workouts You can do them anywhere. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. Facebook gives people the power to. Handstand Push-up. Now, move your body toward one hand, taking some of the weight off the opposite hand. They could see gains. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. If youre locked up for life, Im sure you could come up with another 50 variations. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. As always, modify as needed. The two most famous methods are the deck of pain and Tyson squat. Flip the first card and do however many push-ups the card says. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. I dont have any more recreation time than you have. When you turn up an ace, do 11 push-ups. It was metal and it was gratedyou couldnt just grab the stairway. Is everybody jacked? If you can do 100 bodyweight squats without a problem, slow down your squat speed to a snails pace and then try repping them out. The three workouts are 1. * Squat once and pick up the first card. In the garage program, its all dumbbell, barbell, and bodyweight exercises. Its amazing how much work can be done with something as simple as a deck of cards. What if youre in a hotel? Grab the bar with an overhand grip slightly wider than shoulder-width apart. 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. . Its free. Dont have time to make it to the gym? Begin in a squat position with hands on the floor in front of you. Hang two towels from your bar and grip one in each hand. 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. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. Add it to the pile, then perform three squat reps. How many of us really understand that every moment counts, and that physical strength and confidence enable our . Will Not Eating Carbs Before Bedtime Boost Your HGH? Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. But this didnt matter. If you can only do 10 reps for set 1, then do 10 and move on to the next set. Thats not an excuse for not exercising. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities.
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