ryan ferguson workout

Facebook Twitter Instagram. So if you drew the 5 of diamonds you would do five squats; if you drew the king of clubs, you do ten push-ups. If you need time between the reps, take the time. You have fifty guys on the basketball court, fifty guys on the handball court, and a lot of times theyre just messing around. The program was very similar to the full gym program but there was one major difference: the equipment used. If youre on the fence about buying any of Ryan Humistons programs, just do it. 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. You stay by yourself. You may remember Rocky doing these babies during his epic training montage. Straight Leg Raises. Each day he picked an exercise he would perform with the goal of reaching 500 reps in an hour. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. So you became the de facto trainer at the prison gym. 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. 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We and our partners use cookies to Store and/or access information on a device. As you can see above, each weeks theme doesnt sound good. Jan 6, 2022. newsweek.com. He no longer demonstrates the workout in the video section. Your posture should remain upright, and your front knee should stay above the front foot. 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. Just one simple movement tests both your strength and aerobic capacities. What if youre in a hotel? If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. When youre at the bottom of the squat, you sort of look like a pistol, hence the name. 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. Squat down again and pick up the top card. Got a deck of cards? 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. Keep your sternum at the bar. Return until hips are extended downward. 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. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. But even with them theyve never really played organized ball. I actually learned a lot from that movie. Travel a lot? Youre only going to be doing one during this circuit. Join Facebook to connect with Ryan Ferguson and others you may know. When did you first realize that? Each workout has a video of Ryan demonstrating the exercises and making a few jokes. Youll hit each body part once a week but you will be destroying it in that one workout with volume. Eventually, you can take off these training wheels and do a free-standing one. Dont have time to make it to the gym? The workouts are a 5-day body part split: arms, shoulders, back, chest and abs, and legs. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Brett and Kate McKay January 31, 2020 Last updated: September 25, 2021. You might set up a system where every half hour, you perform 10 push-ups. It hasnt changed at all except for the rowing machine. Proceed with this pattern until you've moved through all ten cards in the line. When your feet are back on the ground, immediately sink into another squat and jump again. 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 . 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. RyanFergusonFitness.com Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. I would also do dips on a half-wallkind of like youre climbing over a fence. 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. I was spending a lot of time on it. Repeat. My whole goal wasnt to be badassit was to be in the position where I would be too much trouble. 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. The Juarez Valley Push-up Merkin Challenge 2. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. He recently participated in the Tri-State N. For 30+ more push-up variations, check out this post. Why did you decide to the write a book about fitness? Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. The goal is to complete this circuit as fast as you can. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. 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. Squat one time each to pick up the three cards one by one. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. Are You Using the Best Training Frequency for Your Gains? Make sure to get a good stretch in your back. 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. If you want a killer shoulder workout, look no further than the handstand push-up. Squat down until your thighs are below parallel. Meet Ryan How it works Client . Ryan has chosen a theme for each week, keeping with his dark sense of humor. The three workouts are 1. Ryans program is built into his website. Itll have you cranking out pull-ups for reps in no time. Each set descends by one repetition. By training one muscle group, I really mean youll isolate and destroy it. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. If you have nothing but time your hands, do these workouts twice a day. The first one is simple but effective as hell. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . Add it to the pile, then perform three squat reps. It doesn't matter how many sets you break this up into, just try to . For $19.99, theyre well worth the money. If you cant do more than one stinking pull-up, see our do more than one pull-up workout. As he says in his programs, by any means necessary.. Squat Jumps. Bring your head down and forward by bending your elbows. 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. A post-workout pump like youve never had before and noticeable muscle growth. Follow this simple guide to perform one: No celebrity trainer invented the Juarez Valley Methodit's straight out of Cereso Prison in Juarez. I do greasing the groove with pull-ups. 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. Getting to the point where I could take care of myself, it was evident form the very beginning that it was going to be absolutely necessary. It doesn't matter how many sets you break this up into, just try to . 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. Thats one rep. Add Weight. After that I did curls, and then a bit of cardiorowing machine, 1,000 meters at a decent pace. Perform a straight leg raise while holding onto the towels. Handstand Push-up. They're also similar to a boxer lowering his body to evade punches or to generate power in his punches. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. One hand grips the bar overhand and the other underhand. 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. Pull yourself up. There are lots of bars in there, I hear, though I guess more of the vertical than horizontal variety. Since 1957, GQ has inspired men to look sharper and live smarter with its unparalleled coverage of style, culture, and beyond. Along with T-shirt-popping biceps and shoulders that could take out doorjambs, Tyson's thighs filled out his trademark black trunks like never before. No pull-up bar? They see that. 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. Strength+cardio in a single workout. Once you try the workouts, youll understand better why theyre named the way they are. 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. Hindu Push-up. I started watching Ryan Humistons videos a few years ago. Chin-up. If you enjoyed the first full gym program, youll love this one too. ! In prison, getting ripped helped save Fergusons life and sanity. As soon as Ryan announced the drop of the 2.0 version of his full gym program, I ordered it and then did my first workout later that afternoon. Ryan Ferguson Mixed Grip Pull-up. The results were great, so when he announced the release of his first 30-day program, I jumped on it. 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. 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. Ryan W. Ferguson is an Australian editor who was born on October 19, 1984. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. Juarez Valley Workout. 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. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. Shift your hand into a chin-up position, and youll work your biceps more and train your lats in a different way. 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. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. I could tie this with my own experiences. Break it out into however many sets that you want. I wouldnt Q this workout live, but it works as a virtual Q. PAX can modify and take extra time between sets as needed. The workouts change every week. They want to hang out with you. Its almost like White Men Cant Jump. This program was used by former Spetsnaz (Soviet Special Forces) trainer Pavel Tsatsouline to quickly increase pull-up repetition capabilities. A pistol squat is a one-legged full squat. The goal is to work your way up so that you can complete 500 reps in an hour. Take a step forward to the fourth card, and repeat this process until youve made it through all ten cards. Get in position by standing with your feet slightly wider than shoulder-width apart. So I decided I was going to write this book. I recommend the other three programs over the PPL program. 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. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. 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.". The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. 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. 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. Its free. 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. Workout Jailhouse Method Reverse Pyramid for Lunges. 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. With a few simple bodyweight exercises, you can create a full-body workout thats completely free. 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. 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. Lunges are another popular option because they target the quads and glutes without requiring much space. Make sure to get a good stretch in your back. The overall design and layout remain the same but Ryan introduces some new exercises and variations in this program. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. A Guide for Everyone. If you want a killer shoulder workout, look no further than the handstand push-up. Take a standard deck of 52 cards. 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. The Smith machines were the closest we could get to doing what I consider the good movessquats, deadlifts, bench press. "If I mess with this guy, its not going to be worth my time.". The two most famous methods are the deck of pain and Tyson squat. Advance to the next card. You can do the traditional pull-up or switch form at your discretion. That was the sound of your soul dying. What if youre in a hotel? One hand grips the bar overhand and the other underhand. The Jaurez Valley Merkin (technically called Push . Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. I've had many clients start a workout but . If you can only do 10 reps for set 1, then do 10 and move on to the next set. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. Hang two towels from your bar and grip one in each hand. Draw the cards and perform the corresponding exercise and reps until all the cards have been drawn. Towel Straight Leg Raises. Q&A: KEY HOME WORKOUT TIPS! If youre already familiar with Ryans training style, the goal is always to grow muscle. The basketball game there is like street ball. Between each set, walk 5-10 steps for a rest and then get back into it. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. ; I had no excuses. Full Straight Leg Raise. Perform a burpee normally, but when you leap up grab the bar and perform a 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. For the Deck of Pain neophyte, shoot to complete the deck in less than 15 minutes. Youll have a lot of guys who just want to sit there and smoke and talk to each other; theyre just waking around. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Your email address will not be published. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. The goal is to work your way up so that you can complete 500 reps in an hour. Bent Knee Leg Raises. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. 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 first card on the second card. Once you purchase it, youll be able to log in and see the workouts. Your email address will not be published. In 30 minutes, youll be done with your exercise for the day. An additional benefit of pull-ups is that they can be completed in a number of ways, each of which targets different muscles while offering a means to stave off mental fatigue. Come up. I read anything and everything I could get my hands on. Lets say for this example, youre going to do push-ups. Great! We will modify for the final exercise. Then out of those 300, you have 100 guys in the gym. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. How did you work out? Shuffle the deck, set a timer for 60 minutes, assign an exercise to each suit and let the fun begin. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. Towel Straight Leg Raises. There are times when you're on business trips and away from the comforts of home. . Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. You get the point, right? Rotate to the other side. Its to grow muscle. Kids Workout Video at home 30mins Family fun with Ryan's World!! Youll have different courtssome with guys who cant play at all, and then youll have the courts with the guys who can play. When its all said and done, youll have completed 210 reps. Step forward with one leg, flexing the knees to drop your hips. The traditional prisoner bodyweight squat is performed by placing your hands behind your head. I could see that I was in there by myself. 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. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. Typewriter Pull-up. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. I used to wonder why guys wouldnt use the time in there more. Hanging Windshield Wiper. The Jailhouse Method is a descending order of repetitions. In the garage program, its all dumbbell, barbell, and bodyweight exercises. Ryan Ferguson is an American man who spent nearly a decade in prison for the 2001 murder of Kent Heitholt. One of the most popular bodyweight movements inside any prison is the burpeea functional strength-endurance movement that trains the entire body. Prisoner Squat. What were my excuses? All rights reserved. I tried a lot of the workouts he posted on his YouTube channel and incorporated them into my training plans. And we would all get different results. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. You can adjust your grip width to focus on different muscle groups. I told my dad, I told my girlfriend. Unlike the Jailhouse Method, the Juarez Valley Method is, well, like a valley. Line up ten cards facedown in a straight line on the ground with 4 between each card. Pistol Squat. This way you ensure progress. First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). 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. Required fields are marked *. If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. It was good but I think Ryans training style is more conducive to a body part split. When I was done I realized I had three pages, and it was going to be harder to copy three pages. 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. Cover photo by Ryan Humiston. Prisoners will put their hands on a chair with their feet on the floor or propped up on the bed. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. Towel Pull-ups. You can also do the programs twice as I have. Its a beast to do and will take months to work up to. It alternates between high and low rep sets, sort of the opposite of a pyramid rep scheme. He has been featured on The Points Guy, Blacklane, and PolicyGenius, and is a U.S. Army veteran and a firefighter in NYC. 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. Just think of "Iron" Mike Tyson in the mid-1990s. Youre not downloading a PDF or getting a hard copy. Facebook gives people the power to. The short answer is creativity and repetition. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. 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.

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