ryan ferguson workout

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. How 'The Amazing Race' Contestant Ryan Ferguson was Wrongfully Imprisoned. I also did it with the garage gym program. Hanging Leg Raise Variations, Straight Leg Raises. Begin by standing over the first card and squatting down to pick it up. For almost a decade he and his family fought for his innocence, until 2013 when his conviction was finally vacated. Once youve got your desired weight, simply squat. One-Armed Push-up. This article was originally published in August 2015. If you enjoyed the first full gym program, youll love this one too. "After each set is performed, walk 16 feet: 8 feet across your cellor motel room, in this caseand 8 feet back. Squat down and place the first card on the second card. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple pistol squats. Squat one time each to pick up the three cards one by one. Continue with Recommended Cookies. 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 . 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. Straight Leg Raises. 1. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. Now the fun part starts, you will now squat once to place the card you have in your hand on top of the other card and squat twice more to pick up each card separately. 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. 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. 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.". Ferguson was convicted despite no physical evidence against him and sentenced to forty years in maximum-security prison. I actually learned a lot from that movie. Lay 10 playing cards down on the ground, with 4-6 inches between each card (left-to-right, or forward-to-back). If these routines are beyond your current levels, keep track of how far you make it through the workout. RyanFergusonFitness.com Copyright 2023 Fittest Travel LLC. Youre about to find out. Ferguson began to dedicate his attention to exercise and health after he was imprisoned. I had no friends. Workout Jailhouse Method Reverse Pyramid for Lunges. Ryan W. Ferguson's zodiac sign is Libra, according to astrologers. View the profiles of people named Ryan Ferguson. 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. How many of us really understand that every moment counts, and that physical strength and confidence enable our . 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. Mix and match the exercises to your liking along with a set and rep scheme to create your bodyweight workout. 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. 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. Make sure to get a good stretch in your back. Youre only going to be doing one during this circuit. 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. Is everybody jacked? If youve watched his YouTube channel and done some of the workouts he shares, youll already have an idea of what youre in for. Great for HIIT. Prison? 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. Pull yourself up until your sternum is at the bar. Mixed Grip Pull-up. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. * Squat once and pick up the second card. The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Slowly bend your elbows and lower your inverted body towards the ground. Dips, Dips work the triceps, pecs, shoulders, forearms, and core, and you dont need a fancy dip rig to do them. If you dont have access to that, monkey bars or even a tree limb at a park will work. Between each set, walk 5-10 steps for a rest and then get back into it. Chin-up. Mike Tyson devised a squat routine while he was incarcerated. Youll hit each body part once a week but you will be destroying it in that one workout with volume. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. 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. After finishing the full gym program (twice), I bought Ryans 30-Day Garage Gym Program. 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. Towel Pull-ups. No pull-up bar? 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. No excuses. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. 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. 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. 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. In this case, two cards in the pile equals two reps. Squat down to pick up the third card. But be prepared, he takes it up a notch with these programs. Popularized by British prisoner Charles Bronson, the prison workout is as intense and time-consuming as you need it to be. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. I could tie this with my own experiences. You can also do the programs twice as I have. If you get done early, feel free to do the 500 reps! Train with Ryan. Five months later, I had a finished product. Lets say squats, for example. Q&A: KEY HOME WORKOUT TIPS! Variation is what sparks growth and helps you break through longstanding performance plateaus. The Juarez Valley Push-up Merkin Challenge2. You might set up a system where every half hour, you perform ten push-ups. 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. 3 exercises. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. And the results are the same. Click here for more on the benefits of this exercise, more variations, and sample burpee workouts. Return to the center and lower your body under control. I always start with a compound move two. If youre on the fence about buying any of Ryan Humistons programs, just do it. Burpee With Hindu Push-up. Once youve got your desired weight, simply squat. Its almost like White Men Cant Jump. Towel Straight Leg Raises. To get started, go to Ryan Humistons website and sign up with your email. In order to maintain balance, youre going to have to call on your core and other smaller stabilizing muscles. Lets say you chose to do 100 burpees by the end of the day. Great! As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Now squat down and place the other card on top of the cards on the ground. 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. 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. Think of it as a modern day video game. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. Now, move your body toward one hand, taking some of the weight off the opposite hand. I've had many clients start a workout but . Slow down your pull-up speed to the point that it takes you a minute to crank up a single pull-up. Its free. You can do the traditional pull-up or switch form at your discretion. Same thing goes for any other exercise. I was just surviving and doing what I do. 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. Meet Ryan How it works Client . What if youre in a hotel? Hanging Windshield Wiper. As you can see above, youve got a lot of choices when it comes to exercises to create a bodyweight workout. 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. I highly recommend each one of them. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. Hi, I'm Ryan Ferguson! Ryan never fails to keep things fresh and the 4-day split has been better for my recovery. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. 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. Its amazing how much work can be done with something as simple as a deck of cards. Start at 1 rep, progress to 2, then 3, and continue until your reach 10 and you descend back down the pyramid to 1. Great for HIIT. Just one simple movement tests both your strength and aerobic capacities. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. Perform a straight leg raise while holding onto the towels. Burpees The burpee is the ultimate full-body exercise. In either case, you should finish the pull-ups within 15 minutes. . This serves as your interval rest period.". First, push-ups build muscular density in what cons call their hoods (the chest) and their back arms (the triceps). No problem. Updated by the minute, our Dallas Cowboys NFL Tracker: News and views and moves inside The Star and around the league . If youre locked up for life, Im sure you could come up with another 50 variations. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises. Facebook Twitter Instagram. In the full gym program, there are a lot of cable and machine exercises. It was metal and it was gratedyou couldnt just grab the stairway. 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. 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. Tip of the week: Staying properly hydrated is a must for any health and fitness goal. 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. I used to wonder why guys wouldnt use the time in there more. https://www.youtube.com/watch?v=9PbrdapxU7E. I would do it for one hour, I would do it for two hours. You often talk about how fitness was key to your survival in prison. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. Leap up as high as possible from the squat position. Proceed with this pattern until you've moved through all ten cards in the line. Yesterday, for example, after a brief warm-up I did pull-ups and bent over rows. Each of these prison workouts should take 30 minutes or less. That's it. Each workout, on average, has about 8 different exercises. Towel Straight Leg Raises. Pick an exercise. * Squat once and pick up the first card. A deck of cards has four suits; hearts, clubs, diamonds, and spades. . Burpees have direct transference to the realities of unarmed combat because they mimic the explosive process of transitioning between fighting on your feet and on the ground. Ryan Ferguson patented this training method when he served time for a crime he didn't commit . If you can do 100 bodyweight squats without a problem, slow down your squat speed to a snails pace and then try repping them out. Narrow hand placement works the triceps, while a wider hand placement emphasizes the pecs. It's a rep scheme you can apply to any exercise. Within the first few days I remember speaking to my father and he told me, "Son, I cant protect you. 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. Itll have you cranking out pull-ups for reps in no time. Did you hear that? Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. The next time, push yourself through one more set. Strength+cardio in a single workout. Each suit represents one exercise and each card represents a number of reps with jack being 11, the queen being 12, the king 13, and the joker 14. The Exercises Below Ive highlighted six main bodyweight exercises that work the entire body. Squat down again and pick up the top card. 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. See the complete profile on LinkedIn and discover Ryan's . For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. 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. Ryan Ferguson patented this training method when he served time for a crime he didnt commit. 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. If this is too audacious for you, start at a pyramid of 4 or 5 reps, but start today. 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. Rotate to the other side. So you became the de facto trainer at the prison gym. Thats one rep. Add Weight. Assuming youre up for 12 hours a day, thats 240 push-ups every day. Hindu Push-up. GQ may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Everybody has excuses. The goal is to work your way up so that you can complete 500 reps in an hour. If you want a killer shoulder workout, look no further than the handstand push-up. Hindu Push-up. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. They have about twenty fid machines that people used. 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. 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. 3 exercises. This circuit consists of 20 sets. Theres a reason football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts.

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