If you dont have access to that, monkey bars or even a tree limb at a park will work. The goal is to work your way up so that you can complete 500 reps in an hour. 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. Once completed, you will have done 380 push-ups. Its a beast to do and will take months to work up to. I had no friends. And after about three months of that and people seeing that were in better shape than everyone else, then two or three people started having chocolate milk and peanut butter and honey sandwiches. Your email address will not be published. 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. Hi, I'm Ryan Ferguson! Your hips will now be near your hands. 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. Get in position by standing with your feet slightly wider than shoulder-width apart. It doesn't matter how many sets you break this up into, just try to . 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. I wanted to get more volume in yesterdaytypically, Id just do five sets. Once youve got your desired weight, simply squat. One-Armed Push-up. Got a deck of cards? Everybody has excuses. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. 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 really helps survive prison. 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. Squat down and place the card you just picked up on top of the second card. Chris Castellano is a travel fitness specialist and the author of Fit For Travel. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Bring your head down and forward by bending your elbows. If you cant do a stand-alone handstand, use a wall to assist you. It also has a text layout with the exercise order, reps and sets, and picture demonstrations. 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. It hasnt changed at all except for the rowing machine. 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. But even with them theyve never really played organized ball. Towel Pull-ups. 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. 12,172 likes. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. So you became the de facto trainer at the prison gym. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Youre only going to be doing one during this circuit. In the full gym program, there are a lot of cable and machine exercises. I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. 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Greasing the Groove Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, youre performing reps throughout the 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? Prison? Youre only going to be doing one during this circuit. Burpee With Push-up. And out of those people the ones who actually work out the right way and educate themselves and see any gains is so few. You can also do the programs twice as I have. If you want a killer shoulder workout, look no further than the handstand push-up. I had no excuses. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? When its all said and done, youll have completed 210 reps. Its a beast to do and will take months to work up to. Family fun dancing and doing exercise for kids with Ryan's World! We will modify for the final exercise. Thats not an excuse for not exercising. Grab the bar with an overhand grip slightly wider than shoulder-width apart. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. 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. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. In 30 minutes, youll be done with your exercise for the day. 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 couldnt feel his arms. They would bring in coffee at five oclock in the morning in this round jug. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. Throw in one set in the morning before work andone set before going to sleep and youll bang out 100 burpees in a single day without breaking much sweat. Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. Your posture should remain upright, and your front knee should stay above the front foot. Ryan Ferguson Bio, Age, Height, Net Worth, Career, Relationships The completion of this pyramid totals 100 pull-ups. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. 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. A Guide for Everyone. I do greasing the groove with pull-ups. * Leap up as high as possible from the squat position. We and our partners use cookies to Store and/or access information on a device. We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. Thats one rep. Add Weight. 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. That was the sound of your soul dying. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. Its almost like White Men Cant Jump. Full Straight Leg Raise. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. Ryan Ferguson - Associate Product Manager - LinkedIn Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Aaron Rodgers Mural Removed in Green Bay: WATCH Pull yourself up until your sternum is at the bar. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. They know that you have the exact same tools as they haveI dont have any more weights than you have. Squat down and place the card you just picked up on top of the second card. Ryan Ferguson Fitness - Facebook The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. I actually learned a lot from that movie. 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. 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. Straight Leg Raises. 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. It all comes down to how hard you push yourself. 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. Products are not intended to diagnose, treat, cure or prevent any disease. 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. Return to the center and lower your body under control. The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. This workout consists of only three exercises. I just got out of prison after 10 years for a crime I had nothing to do with. Pick an exercise. Ryan Ferguson Abs. If youre locked up for life, Im sure you could come up with another 50 variations. Hang two towels from your bar and grip one in each hand. The three workouts are1. Where Is Ryan Ferguson Today, After His Exoneration? He's on 'The Prison inmates nationwide have discovered how to build massive, lean, muscled-up bodybuilder bodies. Itll have you cranking out pull-ups for reps in no time. Thats the number one thing about working out, health and fitness, life in general. Stronger, Faster, Smarter: A Guide to Your Most Powerful Body by Ryan All rights reserved. Commando Pull-up. You can buy a pull-up bar that fits in your doorframe for $30. https://www.youtube.com/watch?v=9PbrdapxU7E. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. And thats similar to what you did in prison? After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. 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. But this didnt matter. Bring your head down and forward by bending your elbows. 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. * Immediately return your feet to the squat position. Did you hear that? I decided I was going to write out a one-page fitness guide for themyou know, stay hydrated, eat at the right times, do these ercises, do the right kind of cardio. Ive got a pull-up bar hung up in my closets doorframe. Continue with Recommended Cookies. 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. The complaint about the Jailhouse Method is that the difficulty in the beginning of the workout can be overwhelming, and that the ease at the end of the workout is not challenging. One hand grips the bar overhand and the other underhand. Handstand Push-up. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. You can do them anywhere. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. * Begin by standing over the first card, squat down and pick up the first card. 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. They could see gains. They had more energy. RyanFergusonFitness.com Take an underhand grip with one hand and an overhand grip with the other. Slowly bend your elbows and lower your inverted body towards the ground. What if youre in a hotel? Great for HIIT. 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Each workout, on average, has about 8 different exercises. Just one simple movement tests both your strength and aerobic capacities. Facebook gives people the power to. Come up. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Copyright 2023 Fittest Travel LLC. Ryan has 7 jobs listed on their profile. This serves as your interval rest period.". To perform the handstand push-up, assume a handstand position. Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. See the complete profile on LinkedIn and discover Ryan's . What if youre in a hotel? I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies.
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