Do this twice, preferably without resting between squat sequences. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. When your feet are back on the ground, immediately sink into another squat and jump again. 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. That is one rep. One-handed Pull-up. Burpee+Pull-up. A friend and I would go work out, wed run, and we came back in and we drank a glass of chocolate milk and ate a peanut butter and honey sandwich for recovery. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. The Jaurez Valley Merkin (technically called Push . 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. They want to hang out with you. 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. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. If you cant do a stand-alone handstand, use a wall to assist you. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. Ryan finds ways to sufficiently stress a muscle with whatever is available. Dont have the money for a gym membership or purchasing your own equipment? There are times when you're on business trips and away from the comforts of home. During these decades behind bars, and often confined to isolation, Bronson has become a fitness fanatic, creating workout programs that require only his bodyweight and a few odd objects.
Ryan W. Ferguson - Wikipedia YHC is scheduled to Q House of Pain this week. When your feet are back on the ground, immediately sink into another squat and jump again. Copyright 2023 Fittest Travel LLC. Make sure to get a good stretch in your back. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Follow. 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. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. After, perform one squat for each card in the growing pile. Why was that important? * Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. 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 . This workout comes from Mexico's toughest prison. Variation is what sparks growth and helps you break through longstanding performance plateaus. The Garage Gym Program is tailored to the equipment you might have available to you at home. If youre locked up for life, Im sure you could come up with another 50 variations. Cover photo by Ryan Humiston. If you cant do a stand-alone handstand, use a wall to assist you. Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. Is everybody jacked?
Ryan Ferguson Personal Trainer - Facebook If youre looking for a little guidance, though, here are a few suggestions: This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Commando Pull-up. 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. The burpee is the ultimate full-body exercise. Keep your sternum at the bar. Squat Jumps. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. 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. Its free. By simply adjusting the placement of your hands, you can emphasize different muscle groups. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. Train with Ryan. Then I did seated rows. They had two treadmills; in the wintertime that wasnt even close to enough. ; 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. In addition, bodyweight squatsaka "prisoner squats"are done with reps reaching the hundreds and, in some instances, the thousands. The scrawny, basketball-obsessed teenager . I didnt know I was going to get let out at the time. To develop his tree trunks, it is said that Tyson's leg workout during his time behind bars was the following: Start with 10 cards. Rotate to the other side. You can do them anywhere. If youre locked up for life, Im sure you could come up with another 50 variations. You can add cards as your strength and endurance increase. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Bend down and place your hands on the floor while keeping your arms and legs straight. I used to wonder why guys wouldnt use the time in there more. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. Facebook gives people the power to. They would bring in coffee at five oclock in the morning in this round jug. Hanging Leg Raises This is a core blaster. I used that time to write. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. bedroom, office, hotel room, or solitary confinement. If they're too easy, try more advanced variations of each exercise. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. I also focus on lifestyle changes that are sustainable instead of crash diets and fad workouts. 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. At that point, you will have completed 100 squats. When researching potential workouts, I came across several articles on prison workouts which piqued my interest. For $19.99, theyre well worth the money. Now repeat, squatting once per card before advancing on. Thats it. And they had a volleyball court. The most daunting thing about Ryan's workouts is the volume. 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? Manage Settings Think of it as a modern day video game. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. I would get a minimum of 500 push-upsregular, elevated, diamond push-ups. 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. The only places you really interact are on the card table or on the basketball court. 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. While incarcerated, he started exercising and lifting weights, eventually . Squat down again to place the first card on top of the second card. Full Straight Leg Raise. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. To perform a basic burpee, just follow these instructions: * Begin in a squat position with hands on the floor in front of you. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. The pyramid can be done in supersets with the Deck of Pain (see below), or it can be completed after. Get ready to be sore. 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. Itll have you cranking out pull-ups for reps in no time. 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. I dont have any more recreation time than you have. 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. I could see that I was in there by myself. Get started. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. A plyometric version of the squat to build explosiveness.
Stronger, Faster, Smarter: A Guide to Your Most Powerful Body - Ryan * Squat one time each to pick up the three cards one by one. 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. You can adjust your grip width to focus on different muscle groups. When did you first realize that? Ryan Ferguson Abs. By training one muscle group, I really mean youll isolate and destroy it. 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. Over the last few months, he has released a boatload of videos documenting his findings as he ran each muscle group through exercises while hooked up to the EMG machine. Come up. Squat down and place the card you just picked up on top of the second card. 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. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. We and our partners use cookies to Store and/or access information on a device. I told my dad, I told my girlfriend.
Ryan Ferguson on life and "The Amazing Race": "You've got to - CBS News One of his best friends turned on him, and gave damning (false) testimony that . Ryan has chosen a theme for each week, keeping with his dark sense of humor. "How do I get there, man? Theyre respecting you and they want your help. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. He spoke to GQ about his experiences. A Jailhouse 30 is a total of 465 repetitions. In 30 minutes, youll be done with your exercise for the day. Get in position by standing with your feet slightly wider than shoulder-width apart. Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. One Exercise a Day. Lunges are another popular option because they target the quads and glutes without requiring much space. Since then, I dont think Ive missed one of Ryans videos. This circuit consists of 20 sets. There isnt any order to it, really. The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. I graduated in May 2015 from Virginia Tech with a double major in Accounting (CPA Candidate) and Finance (CFA). Rinse and repeat until you have all 10 cards in your hand and you have completed 100 squats total. Pull yourself up. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. One hand grips the bar overhand and the other underhand. Required fields are marked *. Ryan Humiston currently offers five different programs to choose from: The garage gym and full gym programs are both a body part split, meaning youll train one muscle group per day. One Exercise a Day. You may remember Rocky doing these babies during his epic training montage. If you can only do 10 reps for set 1, then do 10 and move on to the next set. 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. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. Assign one of the above exercises (or one of their variations) to each of the four suits. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. According to the book he wrote in prison, Solitary Fitness, Bronson performs 2,000 push-ups a day. People would start asking, "How do you do that? These guys, when you walk in theyre looking at you like prey, a year or two years later, theyre looking up to you. Squat one time each to pick up the three cards one by one. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. 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. Return until hips are extended downward. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). Great for HIIT.
The Prison Workout: Building Muscle Anywhere - Old School Labs And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. Narrow/Wide Hand Placement. Thats the number one thing about working out, health and fitness, life in general. I started watching Ryan Humistons videos a few years ago. 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. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. Thats not an excuse for not exercising. The man is not only a convicted criminal, but his violent, loose-cannon behavior has earned him the label of Britains most notorious prisoner.. Your hips will now be near your hands. But even with them theyve never really played organized ball. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. The Juarez Valley Push-up Merkin Challenge 2. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. Locked up for 5-10 years? Place two towels over the bar and grip one in each hand. Lets say you are awesome at doing pull ups, you can bang out 20 pull-ups without breaking a sweat.
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Kids Workout Exercise at home with Ryan!!! - YouTube 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. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. A plyometric version of the squat to build explosiveness. I wouldn't Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. Why did you decide to the write a book about fitness? Read more: My dumbbell workout plan was developed using Ryans training style and is ideal for anyone training with only dumbbells. What if youre in a hotel? One-Armed Push-up. View the profiles of people named Ryan Ferguson. Basic Burpee. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. 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.". 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.. If you get done early, feel free to do the 500 reps! For the seasoned bodybuilder or strength athlete who needs a change in his or her routine, these workouts could add a whole new level of dimension. Are You Using the Best Training Frequency for Your Gains? You might set up a system where every half hour, you perform ten push-ups. Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. 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. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. If you have nothing but time your hands, do these workouts twice a day. Is it true that inmates lift weights all the time? . Read our disclaimers & disclosure page to find out more. In 30 minutes, youll be done with your exercise for the day.