My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. I was spending a lot of time on it. It was quite largeit probably held four gallons, five gallonsand we would wrap the laundry bag through the handles and we would do curls with that. I just got out of prison after 10 years for a crime I had nothing to do with. For example, a Juarez Valley 10 would be the following: Set 1: 10 reps. Set 2: 1 rep. Set 3: 9 reps. Set 4: 2 reps. Set 5: 8 reps. This circuit consists of 20 sets. It hasnt changed at all except for the rowing machine. 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. 54.7K followers. Great for HIIT. But be prepared, he takes it up a notch with these programs. 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. I was sitting my cell probably about eight months before I got let out. A plyometric version of the squat to build explosiveness. 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. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. Join Facebook to connect with Ryan Ferguson and others you may know. Everybody has excuses. 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. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. The Jailhouse Method is a descending order of repetitions. Get started. All rights reserved. Then they had the leg extensions, the machine bench pressbut you couldnt change the motion or move the bench around. 3 exercises. Plus, there are photos of Ryan doing each exercise. Lets say you chose to do 100 burpees by the end of the day. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Perform a burpee normally, but when you leap up grab the bar and perform a pull-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. Take an underhand grip with one hand and an overhand grip with the other. The most daunting thing about Ryans workouts is the volume. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. Thats it. He was exonerated in 2013. We and our partners use cookies to Store and/or access information on a device. When its all said and done, youll have completed 210 reps. 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. Handstand Push-up. * Leap up as high as possible from the squat position. Hi, I'm Ryan Ferguson! I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! In prison, friendship is not "having friends. Youre not going in there to meet new people; youre not there to hang out. If you need to go to your knees, go to your knees. . 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. You had to take toilet paper and roll it up and put it over the grate so it wouldnt hurt your hands. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . I did EMOMs (every minute on the minute) of pulls-upsfive pull-ups every minute for twentyminutes. After, perform one squat for each card in the growing pile. I actually learned a lot from that movie. Get ready to be sore. A pistol squat is a one-legged full squat. In the full gym program, there are a lot of cable and machine exercises. Prison? 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. Ryan then took his findings and developed a new program with the results in mind. Burpee With Push-up. Between each set, walk 5-10 steps for a rest and then get back into it. Begin by standing over the first card and squatting down to pick it up. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. To revisit this article, visit My Profile, thenView saved stories. Lets say for this example, youre going to do push-ups. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. All rights reserved. Locked up for 5-10 years? Ferguson was convicted despite no physical evidence against him and sentenced to forty years in maximum-security prison. The most daunting thing about Ryan's workouts is the volume. This article was originally published in August 2015. 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. 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. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Better still, they can be done anywhere theres a place to hang from. They had more energy. 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. * Squat once and pick up the first card. 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. It was metal and it was gratedyou couldnt just grab the stairway. Why did you decide to the write a book about fitness? 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. When you turn up an ace, do 11 push-ups. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. There was no gym in the county jail where you were held during trial. One hand grips the bar overhand and the other underhand. Since then, I dont think Ive missed one of Ryans videos. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. Theres a ton of volume in this one. I recommend the other three programs over the PPL program. NASM Certified Personal Trainer. 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. 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. I wanted to get more volume in yesterdaytypically, Id just do five sets. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. If youre looking for a little guidance, though, here are a few suggestions: Deck of Pain This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. In addition to being a great full-body workout that adheres to the jailhouse tradition of bodyweight movements, the benefits of increased movement explosivity range from faster reflexes in a self-preservation scenario to clearing out of your office cubicle before the crowds ruin your happy hour. Facebook gives people the power to. 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. * Kick your feet back to a push-up position. 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. You might see the same exercise more than once but youre going to be doing different ones from week to week, for the most part. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. If youre already familiar with Ryans training style, the goal is always to grow muscle. That really helps survive prison. Youre not downloading a PDF or getting a hard copy. Full Straight Leg Raise. When travelling, a towel under an open door serves to produce a stable base for wrapping your fingers around the top of the door and getting in some pull-ups. Just one simple movement tests both your strength and aerobic capacities. If you dont have access to that, monkey bars or even a tree limb at a park will work. Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. One Exercise a Day. In prison, you gotta adapt. Kids Workout Exercise at home with Ryan!!! One of his best friends turned on him, and gave damning (false) testimony that . Better still, they can be done anywhere theres a place to hang from. I read anything and everything I could get my hands on. Great for grip strength. Now, itd be easy to take Bronsons claims with a grain of salt. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. 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. Mixed Grip Pull-up. To view the purposes they believe they have legitimate interest for, or to object to this data processing use the vendor list link below. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Slowly bend your elbows and lower your inverted body towards the ground. If you need time between the reps, take the time. Kent Heitholt was found beaten and strangled shortly after 2:00 a.m. on November 1, 2001, in the parking lot of the Columbia Daily . And we would all get different results. The strength benefits of bodyweight squats were evident when a bigger and broader Mike Tyson came back to boxing after his three-year stint in a correctional facility. By training one muscle group, I really mean youll isolate and destroy it. Six months later, twenty or thirty people would be coming in from their workouts and going to their rooms and grabbing chocolate milk and peanut butter and honey sandwiches. Hello, my name is Ryan T. Ferguson. 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. Pull yourself up until your sternum is at the bar. This is a popular rep scheme for dips or push ups, allegedly from there Cereso Prison in Juarez, Mexico. 54.7k Followers, 745 Following, 542 Posts - See Instagram photos and videos from Ryan Ferguson (@lifeafterten) lifeafterten. Great for grip strength. Place two towels over the bar and grip one in each hand. Break it out into however many sets that you want. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. The suit tells you what exercise youre doing; the number tells you the reps. Face cards count as ten rep; aces 11. * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. Bend down and place your hands on the floor while keeping your arms and legs straight. The Backed by Science Hypertrophy Program differs from Ryans typical body part split, instead introducing this 4-day split: He also makes a few small changes to the layout of the program, based on user feedback according to Ryan. And Ive tried every one hes released since. Start with the basics and gradually add more variations and other elements. Its almost like White Men Cant Jump. And that was it. Towel Straight Leg Raises. Hanging Leg Raise Variations, Straight Leg Raises. Basic Burpee. If you want a killer shoulder workout, look no further than the handstand push-up. A pistol squat is a one-legged full squat. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. 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This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Same thing goes for any other exercise. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. You may remember Rocky doing these babies during his epic training montage. That was the sound of your soul dying. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. 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. The rest assume you have access to a full gym. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. I completed all 30 days of the full gym program and then went through it again. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. This workout comes from Mexico's toughest prison. 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. Advance to the next card. Squat down again to place the first card on top of the second card. He no longer demonstrates the workout in the video section. 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. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Lean against a kitchen counter or work table and start pumping push-ups. So how do they do it? Squats The squat is one of the most basic yet effective athletic movements. 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. You can buy a pull-up bar that fits in your doorframe for $30. In between sets I would do ten pushups, just to get contrastpush/pull. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Bring your head down and forward by bending your elbows. Ryan Ferguson, Who Was Wrongfully Convicted of Murder, Is Competing on 'The Amazing Race' Season 33. Assign one of the above exercises (or one of their variations) to each of the four suits. Push-ups According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. 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.