I told my dad, I told my girlfriend. Great for HIIT. You can plan out your reps or just do them as you feel. Ryan W. Ferguson - Wikipedia Pistol Squat. I've just recently released a book about surviving prison and how to create your best body. Once you purchase it, youll be able to log in and see the workouts. Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: To learn how Tyson trained his body (and mind) before he was in the slammer, pick up a copy of The Warrior Monk Philosophy of Trainer Cus DAmato: The 5 Strategic Principles That Turned Mike Tyson Into a World Champion. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. Break it out into however many sets that you want. There are century sets where youre doing sets of 100 reps. And there are rest-pause sets and drop sets. Get ready to be sore. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Ive got a pull-up bar hung up in my closets doorframe. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. 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. How did you work out? Slowly bend your elbows and lower your inverted body towards the ground. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Now, move your body toward one hand, taking some of the weight off the opposite hand. This hybrid between the pull-up and chin-up has functional applicability to the wrestling body lock and clinch. For instance, once you can do 100 push-ups in a single go, start doing them with a clap, then add a behind-the-back clap, then start doing them on your fingertips, etc. And not only did I read everything, I tried everything. Youve got to make yourself stronger, faster, and smarter if you want to survive in there. I took that to heart. Dont have the money for a gym membership or purchasing your own equipment? There are century sets where you're doing sets of 100 reps. And there are rest-pause sets and drop sets. Theyre hustling; theyre selling cigarettes or drugs. Eating clean on the road can be hard enough, but when you're spending days at a corporate sales convention in a budget motel outside of Terra Haute, Indiana, with limited space, minimal time, and no access to a weight pile, you need to find a way to stay on your workout routine. Ryan Ferguson Profiles | Facebook How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. Five months later, I had a finished product. How many of us really understand that every moment counts, and that physical strength and confidence enable our . While incarcerated, he started exercising and lifting weights, eventually . Since then, I dont think Ive missed one of Ryans videos. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. It alternates between high and low rep sets, sort of the opposite of a pyramid rep scheme. If you enjoyed the first full gym program, youll love this one too. Bent Knee Leg Raises. Straight Leg Raises. 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. You can monitor your progress using this setup and youll get periodic email reminders and updates. 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To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. This isnt about getting stronger or losing weight. Home; . Products are not intended to diagnose, treat, cure or prevent any disease. He was exonerated in 2013. This workout comes from Mexico's toughest prison. I started watching Ryan Humistons videos a few years ago. They moved on from Isaiah McKenzie, Cole Beasley, Jamison Crowder, John Brown and Jake . If youre bored at home or at work, then this is the thing for you. Mike Tyson Squats 3. ; Place two towels over the bar and grip one in each hand. Through dedication, innovation, and determination, prisoners are able to make incredible strength gains without access to the latest advances in equipment and nutrition. Lets say for this example, youre going to do push-ups. Ryan then took his findings and developed a new program with the results in mind. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. The Juarez Valley Push-up Merkin Challenge 2. YHC is scheduled to Q House of Pain this week. And I was able to develop a body that people who are considered some of the most violent in the nation dont want to mess with. When its all said and done, youll have completed 210 reps. Ryan Ferguson - Senior Accountant - Cvent | LinkedIn Lets say for this example, youre going to do push-ups. Put a broomstick between two stable chairs and you got yourself decline rows. Now, itd be easy to take Bronsons claims with a grain of salt. Just think of "Iron" Mike Tyson in the mid-1990s. Next time, instead of reps, do them for time. You can do them anywhere. If you cant do a stand-alone handstand, use a wall to assist you. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. Join Facebook to connect with Ryan Ferguson and others you may know. Make sure to get a good stretch in your back. Prisoner Workout: Bodyweight Workouts | The Art of Manliness Great for grip strength. RyanFergusonFitness.com If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. Great! Thats it. Come up. The workouts change every week. Second, pull-ups offer a means to build the upper back into the V-shaped tapered look that fills out prison denim as well as the corporate blazer. Im sure you can find a bar somewhere to use. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. Return until hips are extended downward. NASM Corrective Exercise Specialist. The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. Bend down and place your hands on the floor while keeping your arms and legs straight. What if youre in a hotel? Pull yourself up. I used that time to write. We and our partners use cookies to Store and/or access information on a device. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-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. 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. They had two treadmills; in the wintertime that wasnt even close to enough. This serves as your interval rest period. Squat down and pick up the first card. This way you ensure progress. Sources Convict Conditioningby Paul Wade Jailhouse Strongby Josh Bryant Solitary Fitnessby Charles Bronson. 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. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Do this twice, preferably without resting between squat sequences. The program costs $19.99 and a link will be sent to you when you purchase it. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. That really helps survive prison. 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. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Did you hear that? Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. 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. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . 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? Highly recommend. 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. Ryan W. Ferguson (born October 19, 1984) is an American man who spent nearly 10 years in prison after being wrongfully convicted of a 2001 murder in his hometown of Columbia, Missouri.At the time of the murder, Ferguson was a 17-year-old high-school student. Facebook Twitter Instagram. 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. 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. Squat down and place the card you just picked up on top of the second card. Place two towels over the bar and grip one in each hand. 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. Burpee With Hindu Push-up. Take an underhand grip with one hand and an overhand grip with the other. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Basketball helped me develop a lot of relationships. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. When cons don't have access to the iron (as is the case in the California penal system), they train legs by putting a fellow inmate on their shoulders while doing squats. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. Plus, there are photos of Ryan doing each exercise. Pick an exercise. How it works Let's reach your fitness goals . It doesn't matter how many sets you break this up into, just try to . Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. Cover photo by Ryan Humiston. Ryan Ferguson Fitness - Facebook Q&A: KEY HOME WORKOUT TIPS! Proceed with this pattern until you've moved through all ten cards in the line. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Even for a bodyweight pro, a Tyson pistol squat workout is no walk in the park. Everybody has excuses. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. But even with them theyve never really played organized ball. 12,172 likes. Copyright 2023 Fittest Travel LLC. 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. There are giant sets: four exercises targeting a specific muscle back-to-back and you're doing 20 reps of each. Burpee+Pull-up. They could see gains. The rep scheme looks like this: * Set 1: 20 Reps * Set 2: 1 Rep * Set 3: 19 Reps * Set 4: 2 Reps * Set 5: 18 Reps * Set 6: 3 Reps * Set 7: 17 Reps * Set 8: 4 Reps * Set 9: 16 Reps * Set 10: 5 Reps * Set 11: 15 Reps * Set 12: 6 Reps * Set 13: 14 Reps * Set 14: 7 Reps * Set 15: 13 Reps * Set 16: 8 Reps * Set 17: 12 Reps * Set 18: 9 Reps * Set 19: 11 Reps * Set 20: 10 Reps 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. Once you try the workouts, youll understand better why theyre named the way they are. They would be getting more lean muscle mass. Then squat down a second time to pick up the second card. 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. Its to grow muscle. If you need to go to your knees, go to your knees. In either case, you should finish the pull-ups within 15 minutes. Hang two towels from your bar and grip one in each hand. At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. It was metal and it was gratedyou couldnt just grab the stairway. 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. Continue with Recommended Cookies. 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.". That was the sound of your soul dying. When did you first realize that? Kids Workout Video at home 30mins Family fun with Ryan's World!! 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. 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. In the garage program, its all dumbbell, barbell, and bodyweight exercises. 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. Dont have the money for a gym membership or purchasing your own equipment? 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. Then out of those 300, you have 100 guys in the gym. 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. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. Perform a straight leg raise while holding onto the towels. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Step forward with one leg, flexing the knees to drop your hips. If you need time between the reps, take the time. Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. Now, move your body toward one hand, taking some of the weight off the opposite hand. 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. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. You can buy a pull-up bar that fits in your doorframe for $30. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. A lot them, theyre just talking, telling stories, and out of them who have forty or fifty who really want to get in shape, and they understand that health and fitness can take them somewhere. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? Will Not Eating Carbs Before Bedtime Boost Your HGH? Burpee+Pull-up. Prison? Stronger, Faster, Smarter: A Guide to Your Most Powerful Body Instead of just doing a full push-up, make it a Hindu push-up. By clicking on these links, the price of any products will not be increased and will not affect the cost of any products your purchase. You might set up a system where every half hour, you perform 10 push-ups. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. 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. Pull yourself up. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. You can make them more difficult by placing weighted objects in your lap. 542 posts. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. I am Ryan Ferguson. Recently released after serving ten years - Reddit Eventually, you can take off these training wheels and do a free-standing one. After, perform one squat for each card in the growing pile. Now squat down and place the other card on top of the cards on the ground. The Juarez Valley Merkin Challenge. 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.