From award-winning writing and photography to binge-ready videos to electric live events, GQ meets millions of modern men where they live, creating the moments that create conversations. Kids Workout Video at home 30mins Family fun with Ryan's World!! Squat one time each to pick up the three cards one by one. You often talk about how fitness was key to your survival in prison. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Once you purchase it, youll be able to log in and see the workouts. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. 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. For $19.99, theyre well worth the money. Ryan Ferguson is now a SPARTAN! - NY Spartan Sprint (2014) I realized I had a table of contents. The Juarez Valley Push-up Merkin Challenge 2. Grab the bar with an overhand grip slightly wider than shoulder-width apart. 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. You never call fouls unless you get really beat up. The three workouts are 1. All other photos are taken from the program. 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. Comment * document.getElementById("comment").setAttribute( "id", "aebe3ad26e78715e4ed2606d9dc07c4e" );document.getElementById("f81540e449").setAttribute( "id", "comment" ); Statements on this website have not been evaluated by the Food and Drug Administration. Another day I would do pull-ups. * Squat one time each to pick up the three cards one by one. Card tables cause fightsI stayed away from that. It was good but I think Ryans training style is more conducive to a body part split. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Strength+cardio in a single workout. Get in position by standing with your feet slightly wider than shoulder-width apart. 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. Prisoners all over the world have created highly effective strength-building routines they can perform in the tiny space of their cell or with limited equipment in the jail yard. Solitary Fitness: The 10 Best Prison Workouts - Fitness Volt He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Make sure to get a good stretch in your back. Ryan has 7 jobs listed on their profile. Youre only going to be doing one during this circuit. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. Burpee With Hindu Push-up. A post-workout pump like youve never had before and noticeable muscle growth. A set of 10 reps of bicep curls takes you about a minute or less to perform, thats not a whole lot of time your muscle spends being stressed out. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. I would walk the length of the 50-foot cell and back and do 25 push-ups. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Straight Leg Raises. An example of data being processed may be a unique identifier stored in a cookie. 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.". Since Churham is under self quarantine, and F3 is postponed indefinitely, I owe the PAX a virtual Q. If youre bored at home or at work, then this is the thing for you. There were two or three cable machines. 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. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. 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. * Kick your feet back to a push-up position. Thats the number one thing about working out, health and fitness, life in general. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. No excuses. Products are not intended to diagnose, treat, cure or prevent any disease. * Leap up as high as possible from the squat position. Its a beast to do and will take months to work up to. There was a fifteen- to twenty-foot area where they had all the weights. Hi, I'm Ryan Ferguson! All rights reserved. Flip the first card and do however many push-ups the card says. Great! This isnt about getting stronger or losing weight. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. 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. Variation is what sparks growth and helps you break through longstanding performance plateaus. Get ready to be sore. Prison Workout - F3 Churham 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 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. You go in and people think you dont belong on that court; you belong on the other court. To perform a basic burpee, just follow these instructions: Burpee With Push-up. It was really good because I could get on the court, and I know that my game is going to impress them and theyre going to respect that. Prisoner Workout: Bodyweight Workouts | The Art of Manliness Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Line up ten cards facedown in a straight line on the ground with 4 between each card. The three workouts are1. 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. This circuit consists of 20 sets. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Theyre hustling; theyre selling cigarettes or drugs. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. Each set descends by one repetition. 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. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30. The Jaurez Valley Merkin (technically called Push . If you watch Ryans YouTube channel, youre aware that hes been testing an electromyography (EMG) machine that measures muscle activation. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. To perform the handstand push-up, assume a handstand position. Copyright 2023 Fittest Travel LLC. Wayfair Huge Deal-A-Thon - Up to 60% off everything! I recommend the other three programs over the PPL program. By training one muscle group, I really mean youll isolate and destroy it. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. 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. And thats similar to what you did in prison? The squat is one of the most basic yet effective athletic movements. You might set up a system where every half hour, you perform ten push-ups. Ryan Ferguson Fitness. The goal is to work your way up so that you can complete 500 reps in an hour. As any die-hard gym rat will tell you, work sometimes puts a damper on your scheduled sweat session. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. 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. Ryan finds ways to sufficiently stress a muscle with whatever is available. Burpees are performed in a number of variations, with some offering increased upper-body training and others offering explosive lower-body strength benefits. Have fun moving your body and exercise together! If you want a killer shoulder workout, look no further than the handstand push-up. You can do the traditional pull-up or switch form at your discretion. 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? I would do it for one hour, I would do it for two hours. Squat down until your thighs are below parallel. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. 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. The completion of this pyramid totals 100 pull-ups. Get in position by standing with your feet slightly wider than shoulder-width apart. One Exercise a Day. The basketball game there is like street ball. Dips, Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. Slowly bend your elbows and lower your inverted body towards the ground. That is one rep. One-handed Pull-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. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. You can add cards as your strength and endurance increase. Make sure to get a good stretch in your back. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. 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. Once completed, you will have done 380 push-ups. The rest assume you have access to a full gym. Make them work for you. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. Squat down until your thighs are below parallel. Assign one of the above exercises (or one of their variations) to each of the four suits. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. That was the sound of your soul dying. Ryan has chosen a theme for each week, keeping with his dark sense of humor. 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. Return until hips are extended downward. The burpee is the ultimate full-body exercise. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. When you turn up an ace, do 11 push-ups. If these routines are beyond your current levels, keep track of how far you make it through the workout. Pick an exercise. Place two towels over the bar and grip one in each hand. Ive got a pull-up bar hung up in my closets doorframe. . The goal is to work your way up so that you can complete 500 reps in an hour. Ryan Ferguson on life and "The Amazing Race": "You've got to - CBS News I just got out of prison after 10 years for a crime I had nothing to do with. So you could have something like: * Clubs: Push-ups * Spades: Pull-ups * Diamonds: Squats * Hearts: Hanging Leg Raises Start drawing cards from the top. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. Line them up 2-4 inches apart. Bent Knee Leg Raises. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Each set descends by one repetition. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. Squat down and place the first card on the second card. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. It alternates between high and low rep sets, sort of the opposite of a pyramid rep scheme. 12,172 likes. Once youve got your desired weight, simply squat. Assuming youre up for 12 hours a day, thats 240 push-ups every day. So you became the de facto trainer at the prison gym. How many of us really understand that every moment counts, and that physical strength and confidence enable our . I was looking for different variations of triceps exercises that would allow me to isolate them and make them grow and I stumbled upon a jacked bearded dude who made dick jokes. 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. Strength+cardio in a single workout. Full Straight Leg Raise. While incarcerated, he started exercising and lifting weights, eventually . 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. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Are You Using the Best Training Frequency for Your Gains? If you want a killer shoulder workout, look no further than the handstand push-up. That is one rep. One-handed Pull-up. 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. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. Squat down and place the card you just picked up on top of the second card. So you could have something like: Start drawing cards from the top. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. 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. 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. . He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Repeat. 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. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. YHC is scheduled to Q House of Pain this week. 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.. Youre not downloading a PDF or getting a hard copy. Bend down and place your hands on the floor while keeping your arms and legs straight. If the doorframe is wide enough, you could do some pull-ups from there though, theyll be more like finger pull-ups. The Juarez Valley Merkin Challenge. ; The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Dont have the money for a gym membership or purchasing your own equipment? 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. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). 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 .