The Jailhouse Method is a descending order of repetitions. You may remember Rocky doing these babies during his epic training montage. Dont have time to make it to the gym? So you became the de facto trainer at the prison gym. Im sure you can find a bar somewhere to use. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Hanging Leg Raise Variations, Straight Leg Raises. And thats similar to what you did in prison? 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. It doesn't matter how many sets you break this up into, just try to . 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. That was the sound of your soul dying. Make sure to get a good stretch in your back. 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. There was a fifteen- to twenty-foot area where they had all the weights. Lets say for this example, youre going to do push-ups. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Ryan Ferguson What if youre in a hotel? You can make them more difficult by placing weighted objects in your lap. Thats it. Will Not Eating Carbs Before Bedtime Boost Your HGH? 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. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. And Ive tried every one hes released since. Ryan Ferguson is now a SPARTAN! - NY Spartan Sprint (2014) Place two towels over the bar and grip one in each hand. The Juarez Valley Push-up Merkin Challenge 2. . Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. The goal is to work your way up so that you can complete 500 reps in an hour. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. That is one rep. One-handed Pull-up. Facebook gives people the power to. Burpees The burpee is the ultimate full-body exercise. There are 300 people in the housing unit, you all go out to the ercise yard. Straight Leg Raises. Full Straight Leg Raise. . 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. Its almost like White Men Cant Jump. Its free. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Why was that important? Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. They had a stairway and there was no backing to it. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. I would walk the length of the 50-foot cell and back and do 25 push-ups. This workout consists of only three exercises. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. 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. Eventually, you can take off these training wheels and do a free-standing one. Its really rough. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. The most daunting thing about Ryan's workouts is the volume. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. Dont have time to make it to the gym? The program was very similar to the full gym program but there was one major difference: the equipment used. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. The goal is to work your way up so that you can complete 500 reps in an hour. An approachable way to incorporate prison-style bodyweight training into your workout program is through a series of 30-minute workouts in a three-day split as follows: Your prison upper-body workout centers on two movements: the push-up and the pull-up. Ryan has chosen a theme for each week, keeping with his dark sense of humor. That was the sound of your soul dying. You can monitor your progress using this setup and youll get periodic email reminders and updates. In either case, you should finish the pull-ups within 15 minutes. 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. 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. You may remember Rocky doing these babies during his epic training montage. Its free. Ryan W. Ferguson is an Australian editor who was born on October 19, 1984. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. 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Q&A: KEY HOME WORKOUT TIPS! How To Get Jacked Without Even Touching Weights SpotMeBro.com When you turn up an ace, do 11 push-ups. Read our disclaimers & disclosure page to find out more. 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 couldn't feel his arms. The only places you really interact are on the card table or on the basketball court. No Equipment? No Problem! Get Jailhouse Jacked With Bodyweight Training That is one rep. One-handed Pull-up. Jan 6, 2022. newsweek.com. "How do I get there, man? Theyre respecting you and they want your help. Step forward with one leg, flexing the knees to drop your hips. The Garage Gym Program is tailored to the equipment you might have available to you at home. Pull yourself up until your sternum is at the bar. But be prepared, he takes it up a notch with these programs. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Return to the center and lower your body under control. The Jailhouse Method is a descending order of repetitions. So how do they do it? The prison workout is a mostly bodyweight exercise routine anyone can do anywhere, even in a jail cell. Great! Between each set, walk 5-10 steps for a rest and then get back into it. Now, itd be easy to take Bronsons claims with a grain of salt. All other photos are taken from the program. By simply adjusting the placement of your hands, you can emphasize different muscle groups. There was no gym in the county jail where you were held during trial. There were two or three cable machines. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. I used that time to write. Simple, yet supremely challenging. If you want a killer shoulder workout, look no further than the handstand push-up. I had no excuses. If you enjoyed the first full gym program, youll love this one too. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. Itll have you cranking out pull-ups for reps in no time. 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. 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. Perhaps the most readily accessible routine for pull-ups is the pyramid program. Come up. You can plan out your reps or just do them as you feel. I would also do dips on a half-wallkind of like youre climbing over a fence. Youre about to find out. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. Travel a lot? But even with them theyve never really played organized ball. Eventually, you can take off these training wheels and do a freestanding one. Hanging Windshield Wiper. Return to the starting position and repeat. If you can only do 10 reps for set 1, then do 10 and move on to the next set. You may remember Rocky doing these babies during his epic training montage. Keep your sternum at the bar. Got a deck of cards? Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Dont have the money for a gym membership or purchasing your own equipment? Return your body to the center and repeat on the opposite side. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. 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. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. Youre not downloading a PDF or getting a hard copy. 3 exercises. Then squat down a second time to pick up the second card. Strength+cardio in a single workout. Prison Muscle: taking cues from the incarcerated for building size If you have nothing but time your hands, do these workouts twice a day. 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. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. I told my dad, I told my girlfriend. Squat down again to place the first card on top of the second card. Ryan Ferguson Profiles | Facebook Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. If youre on the fence about buying any of Ryan Humistons programs, just do it. How it works Let's reach your fitness goals . Slowly bend your elbows and lower your inverted body towards the ground.
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