ryan ferguson workout

The basketball game there is like street ball. Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? Fortunately, this requires zero dollars and youre not wasting time sitting on your ass. * Squat once and pick up the first card. Squat one time each to pick up the three cards one by one. 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 might see the same exercise more than once but youre going to be doing different ones from week to week, for the most part. 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. They had more energy. Anytime I walk by it, I crank out five pull-ups. It goes like this: Ryan Ferguson was incarcerated in a Missouri jail for 10 years for a crime that he didnt commit. Perform a prisoner squat as you normally would, but when you reach the bottom of the squat explode up and jump off the ground as high as you can. Towel Pull-ups. Forget shoulder presses. Hello, my name is Ryan T. Ferguson. Exercise to Failure For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. But this didnt matter. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. Prison? Fittest Travel is not affiliated with Ryan Humiston and does not make money or commission on the recommendation of this product. Return your body to the center and repeat on the opposite side. As always, modify as needed. The three workouts are1. I dont know many ex-cons, but prisoners seem to be jacked, or maybe I just watch too many movies. The consent submitted will only be used for data processing originating from this website. 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. What was the gym like in the maximum-security facility where you lived? 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. Quite the interesting storyhttps://en.wikipedia.org/wiki/Ryan_W._FergusonWhile in prison, Ferguson devoted himself to fitness, mainly for his own survival. Endless, monotonous, countless reps thats how Britains most famous prisoner, Charlie Bronson, got huge. Youre not downloading a PDF or getting a hard copy. He focused on one exercise day with the goal of working yourself up to 500 reps within 60 minutes. Forget your run of the mill fitness magazineroutine of the month, work with what you got and get creative with it. One-Armed Push-up. I just got out of prison after 10 years for a crime I had nothing to do with. And not only did I read everything, I tried everything. In 30 minutes, youll be done with your exercise for the day. Now squat down and place the other card on top of the cards on the ground. 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. Push-up Variations The push-up works multiple muscle groups including the chest, anterior deltoid, and triceps. As he says in his programs, by any means necessary.. Chin-up. You can buy a pull-up bar that fits in your doorframe for $30. Its free. Another day I would do pull-ups. For the workouts in his programs, expect high volume (lots of sets and reps), different versions of classic exercises, and some serious soreness. If youre locked up for life, Im sure you could come up with another 50 variations. For 30+ more push-up variations, check out this post. 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. I always start with a compound move two. Opposite grip pull-upsone palm facing away and one palm facing toward youmimic the hand position most commonly found in grappling or wrestling. Perhaps the most readily accessible routine for pull-ups is the pyramid program. But how do they do it? Mike Tyson Squat Workout Tyson did this body squat routine while in prison; it doesnt sound too hard but its a real killer: * Line up ten cards facedown in a straight line on the ground with 4 in-between each card. Thats it. 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. 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. But somehow Im achieving better results. I thought, "What can I do with this? I realized I had a lot saya lot more than these few paragraphs. Take an underhand grip with one hand and an overhand grip with the other. Full Straight Leg Raise. The Bills took a hatchet to the backend of their receiving depth chart since the end of the 2022 season. Instead of just doing a full push-up, make it a Hindu push-up. You can monitor your progress using this setup and youll get periodic email reminders and updates. And they had a volleyball court. And the great thing about it is that the exercise can be easily modified to increase difficultly and work different muscle groups. You can do the traditional pull-up or switch form at your discretion. Not only does it hit the abs, obliques, and rib muscles, but it also works your quads, hips, forearms, and shoulder muscles. 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. Assign one of the above exercises (or one of their variations) to each of the four suits. But Bronson is hardly the only inmate whos managed to gain impressive strength without access to barbells, nutritious food, or supplements. To perform the Hindu push-up, youre going to make sort of a swooping motion with your body. 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. Theres a misconception that you need to train with heavy weights to look like a beast, but thats not true. His extreme regimen has given him near-superhuman strength he claims to be able to do 172 push-ups in 60 seconds, pick up a pool table by himself, and bend a steel prison cell door with his bare hands. This circuit consists of 20 sets. If you need time between the reps, take the time. 200 total reps, your choice of ab exercises: WWII, Ski Abs, Flutter kicks or LBC. We will modify for the final exercise. A plyometric version of the squat to build explosiveness. Thats it. For 30+ more push-up variations, check out this post. In the middle they meet! Immediately return your feet to the squat position. So I decided I was going to write this book. 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. Thats one rep. Add Weight. Cover photo by Ryan Humiston. If youre locked up for life, Im sure you could come up with another 50 variations. Lets say squats, for example. Lean against a kitchen counter or work table and start pumping push-ups. 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. 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. Ryan Ferguson writes a new fitness book, Stronger, Faster, Smarter, after serving 10 years in prison for a crime he didn't commit. In between sets I would do ten pushups, just to get contrastpush/pull. 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. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. How many of us really understand that every moment counts, and that physical strength and confidence enable our . . 54.7k Followers, 745 Following, 542 Posts - See Instagram photos and videos from Ryan Ferguson (@lifeafterten) lifeafterten. . At the core of any prison workout are foundational bodyweight movements done in a repetitive sequence and in an imaginative array of variations. For hypertrophy and endurance, simply do one set of each exercise for as many reps as you can. If they're too easy, try more advanced variations of each exercise. Do one bodyweight squat. On an eight-hour work day, doing 10 reps per hour equals 80 burpees. In prison, you gotta adapt. Mike Tyson Squats 3. This serves as your interval rest period.". A deck of cards has four suits; hearts, clubs, diamonds, and spades. 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. * Begin by standing over the first card, squat down and pick up the first card. And whats interesting is I also had other people do itworkout partners, friends, whoever was into fitness. Lets say you chose to do 100 burpees by the end of the day. They had two treadmills; in the wintertime that wasnt even close to enough. I wanted to get more volume in yesterdaytypically, Id just do five sets. Pick an exercise. Squat Variations Prisoner Squat. Burpee Variations Basic Burpee. If youre on the fence about buying any of Ryan Humistons programs, just do it. To get started, go to Ryan Humistons website and sign up with your email. The workouts change every week. Then I did six sets of bent-over rows with an alternating grip, which is going to work your upper lats and lower lats. Hi, I'm Ryan Ferguson! 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. http://www.OCRTUBE.com - After a decade in prison for a crime he did not commit, Ryan Ferguson is now a FREE MAN! 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. Its almost like White Men Cant Jump. A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. Grab and hang from a bar with a slightly wider than shoulder-width overhand grip. Rotate to the other side. This is How Not to Ruin Your Gains, A Week of CrossFit Workouts for Beginners. ), Podcast #858: The Affectionate, Ambiguous, and Surprisingly Ambivalent Relationship Between Siblings, How to Fight Entitlement and Develop Gratitude in Your Kids, How and Why to Hold a Weekly Marriage Meeting, You Dont Have to Be Your Dad: How to Become Your Familys Transitional Character, Podcast #810: How to Turn a Boy Into a Man, Sunday Firesides: Climb the Ladder of Love, Podcast #865: How to Win Friends and Influence People in the 21st Century, Podcast #863: Key Insights From the Longest Study on Happiness, Podcast #875: Authority Is More Important Than Social Skills, Podcast #874: Throw a 2-Hour Cocktail Party That Can Change Your Life, 9 Mental Distortions That Are Sabotaging Your Social Life, Skill of the Week: Shuffle a Deck of Cards, Skill of the Week: Start a Fire in the Rain, Skill of the Week: Remove a Fish Hook From Your Finger, Podcast #883: The Naturalists Art of Animal Encounters, buy a pull-up bar that fits in your doorframe for $30. There was no gym in the county jail where you were held during trial. Repetitions are performed in descending order on all odd-numbered sets, but repetitions are performed in ascending order on even-numbered sets. As a functional exercise, lunges are hard to beat because they mimic the movement of a grappling takedown. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. 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. Hindu Push-up. Keeping your knees straight, raise legs by flexing hips until they are completely flexed, or knees are well above hips. The Jaurez Valley Merkin (technically called Push . 12,172 likes. Instead, he talks about the workout and why he chose to include certain exercises and rep schemes. If you cant do a straight leg raise, you can modify it by bending your knees and raising them into your chest. Great for HIIT. Prisoner Squat. By training one muscle group, I really mean youll isolate and destroy it. Squats The squat is one of the most basic yet effective athletic movements. I read anything and everything I could get my hands on. If you dont have access to that, monkey bars or even a tree limb at a park will work. Read our disclaimers & disclosure page to find out more. Hes set many prison fitness records as well, including one for most push-ups in an hour: 1,727. Ryan W. Ferguson is an Australian editor who was born on October 19, 1984. Each set descends by one repetition. All other photos are taken from the program. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed push-ups. It all comes down to how hard you push yourself. The only places you really interact are on the card table or on the basketball court. One Exercise a Day. Just one simple movement tests both your strength and aerobic capacities. No problem. Pull yourself up. NASM Corrective Exercise Specialist. Pull yourself up. In 30 minutes, youll be done with your exercise for the day. Place two towels over the bar and grip one in each hand. Great! And that was it. Fergusons true-life nightmare is chronicled in the documentary dream/killer, which screened last month at the Tribeca Film Festival. The set breakdown didnt matter, what mattered was hitting the number before the one hour mark. Push-ups are not only beneficial for building muscular endurance and explosive power, but they can be done in a number of variations that allow you to hit your muscles from unusual angles. I was spending a lot of time on it. 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. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up. In the garage program, its all dumbbell, barbell, and bodyweight exercises. 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. This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps. Our prisoner burpee workout is done in Juarez Valley-style with 5-count jumping burpees. I highly recommend each one of them. I used to wonder why guys wouldnt use the time in there more. When its all said and done, youll have completed 210 reps. How it works Let's reach your fitness goals . The lower-body workout is designed to take 30 minutessee how much time you have left after doing the Tyson Squats and plan accordingly. Youll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-handed pull-ups. A lot of people kept asking how to get into shape. From Angola to Rahway, from Jolliet to Jessup, the long term incarcerated are attaining incredible muscle and strength results on a widespread and consistent basis - this despite terrible training conditions, terrible nutrition, despite being . Theyre hustling; theyre selling cigarettes or drugs. You may remember Rocky doing these babies during his epic training montage. The perfect pushup works multiple muscle groups including the chest, anterior deltoid, and triceps. Once completed, you will have done 380 push-ups. He no longer demonstrates the workout in the video section. You might set up a system where every half hour, you perform 10 push-ups. Im currently doing this program and love it. That really helps survive prison. Each exercise in the text section of the workout features a short video clip and GIF of him doing the exercise. 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. Squat down until your thighs are below parallel. Get in position by standing with your feet slightly wider than shoulder-width apart. To perform a basic burpee, just follow these instructions: Burpee With Push-up. The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Once youve got your desired weight, simply squat. 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. To perform the handstand push-up, assume a handstand position. The leg that youre not squatting with sticks out right in front of you when youre in the squat position. Like Ryans other programs, each workout has a video demonstration and a text page with the set and rep schemes listed. Once I got to prison and I started getting in better shape than everyone else, people can really respect that. Highly recommend. Lunges are another popular option because they target the quads and glutes without requiring much space. Now, itd be easy to take Bronsons claims with a grain of salt. To revisit this article, select My Account, thenView saved stories. Try doing pull-ups with your hands right next to each other or as far apart from each other as you can. You might set up a system where every half hour, you perform ten push-ups. Bring your head down and forward by bending your elbows. 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. I was sitting my cell probably about eight months before I got let out. . The results were great, so when he announced the release of his first 30-day program, I jumped on it. For face cardsjack, queen, and kingdo 10 push-ups. 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. Ryan Ferguson Abs, The Jaurez Valley Merkin (technically called Push-up) Challenge. The short answer is creativity and repetition. Basketball helped me develop a lot of relationships. Return to the center and lower your body under control. I also did it with the garage gym program. The program costs $19.99 and a link will be sent to you when you purchase it. Now, move your body toward one hand, taking some of the weight off the opposite hand. 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. Monday-Wednesday-Friday training days are recommended if youre doing this program three times a week for recovery. I told my dad, I told my girlfriend. I've just recently released a book about surviving prison and how to create your best body.

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