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.". Tyson squat is named after Mike Tyson and it is, as you can imagine, a squat exercise. 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. Youre only going to be doing one during this circuit. That is one rep. One-handed Pull-up. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Great! The Smith machines were the closest we could get to doing what I consider the good movessquats, deadlifts, bench press. I had no excuses. 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. If you dont have access to that, monkey bars or even a tree limb at a park will work. 3 exercises. 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. In either case, you should finish the pull-ups within 15 minutes. 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? Everybody has excuses. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. 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. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. 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. Commando Pull-up. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Begin by squatting down and picking up a card and moving to the next card. View Ryan Ferguson's profile on LinkedIn, the world's largest professional community. Have fun moving your body and exercise together! The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. Start with the basics and gradually add more variations and other elements. Just one simple movement tests both your strength and aerobic capacities. Itll have you cranking out pull-ups for reps in no time. There was a fifteen- to twenty-foot area where they had all the weights. Pull-up Variations Just like the push-up, pull-ups can be modified to work different muscles groups or to make the exercise more difficult. Manage Settings My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. Now, itd be easy to take Bronsons claims with a grain of salt. buy a pull-up bar that fits in your doorframe for $30. I was spending a lot of time on it. Squat down until your thighs are below parallel. 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. You can do the prisoner workout anywherebedroom, office, hotel room, or solitary confinement. The short answer is creativity and repetition. One Exercise a Day 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. To perform the handstand push-up, assume a handstand position. In 30 minutes, youll be done with your exercise for the day. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. I used that time to write. 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 youve got your desired weight, simply squat. Bend down and place your hands on the floor while keeping your arms and legs straight. It doesn't matter how many sets you break this up into, just try to . They see that. Ryan Ferguson on life and "The Amazing Race": "You've got to - CBS News Its a beast to do and will take months to work up to. I always start with a compound move two. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. Facebook gives people the power to. 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. Thats not an excuse for not exercising. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. NASM Certified Personal Trainer. 745 following. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Burpee+Pull-up. 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. Towel Straight Leg Raises. 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. Get ready to be sore. If have something left after 10 sets, this is the rest of the workout11th set x1512th set x613th set x1414th set x715th set x1316th set x817th set x1218th set x919th set x1120th set x10. When did you first realize that? However, with a little tweaking of each exercise, you can create over 50 different exercises from just these six basic movements. Kids Workout Exercise at home with Ryan!!! Mike Tyson Squats3. 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. I was just surviving and doing what I do. Mike Tyson devised a squat routine while he was incarcerated. 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. Eventually, you can take off these training wheels and do a freestanding one. Each set descends by one repetition. How To Get Jacked Without Even Touching Weights SpotMeBro.com Now, move your body toward one hand, taking some of the weight off the opposite hand. 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. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Facebook Twitter Instagram. 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. The basic concept and layout remain the same: a 5-day body part split with high reps and isolating muscles. Ryan finds ways to sufficiently stress a muscle with whatever is available. 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. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. Take an underhand grip with one hand and an overhand grip with the other. When you turn up an ace, do 11 push-ups. They know that you have the exact same tools as they haveI dont have any more weights than you have. 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. He no longer demonstrates the workout in the video section. He spoke to GQ about his experiences. In the middle they meet! Strength+cardio in a single workout. 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. 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. Another day I would do pull-ups. Youre only going to be doing one during this circuit. The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. 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 . This workout comes from Mexico's toughest prison. See the complete profile on LinkedIn and discover Ryan's . Great for HIIT. Ad Choices, I Got In Peak Shape While I Was in Jail (and Wrongly Convicted of Murder), All the Under-$20 Style, Tech, and Home Goods We're Feeling This May, 62 Excellent Gift Ideas to Spoil All the Deserving Guys Out There, 51 Non-Boring Wedding Gifts for All Kinds of Cool Newlyweds, Ryan Garcia Replies to Fans on the Internet, Justice Smith Is Giving the Mullet a Good Name, Steve Huffman on His Plans to Take Reddit Public and Why He Thinks TikTok Should Be Banned, The Real-Life Diet of Opera Singer Ryan Speedo Green, Who Lost 100 Pounds to Play a Prizefighter. 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. When its all said and done, youll have completed 210 reps. A pistol squat is a one-legged full squat. I dont have any more nutrition than you have. Ferguson was convicted despite no physical evidence against him and sentenced to forty years in maximum-security prison. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. 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 . The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. The key is the constant tensionbecause much like working out with weights, you tend to bang out the reps as fast as possible. Burpee With Hindu Push-up. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. 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. All rights reserved. I was sitting my cell probably about eight months before I got let out. You can also do the programs twice as I have. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. 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. We and our partners use cookies to Store and/or access information on a device. The Juarez Valley Merkin Challenge. The only time I had in my cell was 10:30 to 12 oclock. Same thing goes for any other exercise. The Juarez Valley Push-up Merkin Challenge2. That really helps survive prison. 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. They had two treadmills; in the wintertime that wasnt even close to enough. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. After, perform one squat for each card in the growing pile. I would do it for one hour, I would do it for two hours. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. 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. Universal Nutrition Animal Stak Review | Natural Testosterone Booster, Follow This 10-Minute Stretching Routine to Get Rid of Back Pain, Marine Workout: Train Like 21st Century Soldier, What Is Strength and Conditioning? Now, move your body toward one hand, taking some of the weight off the opposite hand. And Ive tried every one hes released since. Bring your head down and forward by bending your elbows. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout. Now repeat, squatting once per card before advancing on. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. The rest assume you have access to a full gym. Commando Pull-up. 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. Beware, the workouts are long in this program since youre condensing them into only three workouts a week. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Slowly bend your elbows and lower your inverted body towards the ground. Follow. The most daunting thing about Ryans workouts is the volume. The squat is one of the most basic yet effective athletic movements. 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. That was the sound of your soul dying. Then out of those 300, you have 100 guys in the gym. I recommend the other three programs over the PPL program. 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. It doesn't matter how many sets you break this up into, just try to . Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. 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. There were two or three cable machines. * Squat once and pick up the first card. One-Armed Push-up. I've had many clients start a workout but . Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. 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. Your email address will not be published. The Prisoner Workout: Killer Bodyweight Exercises for Small Spaces The goal is to work your way up so that you can complete 500 reps in an hour. 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. Dont have the money for a gym membership or purchasing your own equipment? 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. There are giant sets: four exercises targeting a specific muscle back-to-back and youre doing 20 reps of each. https://www.youtube.com/watch?v=9PbrdapxU7E. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. It was good but I think Ryans training style is more conducive to a body part split. Each suit represents one exercise and each card represents a number of reps with jack being 11, thequeen being 12, the king 13, and the joker 14. Hanging Leg Raises This is a core blaster. A plyometric version of the squat to build explosiveness. 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. An example of data being processed may be a unique identifier stored in a cookie. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. bedroom, office, hotel room, or solitary confinement. If youre locked up for life, Im sure you could come up with another 50 variations. Prisoner Squat. Its free. This serves as your interval rest period. I didnt know I was going to get let out at the time. 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. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. A lot of people kept asking how to get into shape. Repeat. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Then I did seated rows. 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. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Youre about to find out. Program, Strengthen Your Tribe: A Report on the Atomic Athlete Vanguard, The Best Riddles for Kids (With Answers! Chin-up. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. But you show them that you can playblock them out, screen them, shoot jump shotsdo things that other people cant do because theyve never been around that organized environment. Burpee With Hindu Push-up. Make sure to get a good stretch in your back. Strength+cardio in a single workout. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . RyanFergusonFitness.com Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. 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.
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