Jailhouse Strong
By
Josh Bryant and Adam benShea
Jailhouse Strong
JoshStrength, LLC and Adam benShea
Copyright © 2013
All rights reserved, including file sharing, the right to reproduce this work, in whole or any part, in
any form. All inquiries must be directed to Josh Bryant and Adam benShea and have approval from
both authors.
WARNING! - Before starting any training program, please consult your doctor
or other health care professional. You are agreeing to take full responsibility for
any potential risk associated with anything put into practice from this book.
Contents
Foreword
Introduction
I - Why Do Prisoners Get Strong, Lean, and Ripped?
II - A Brief History of Jailhouse Strength
III - Jailhouse Strength from the Source
IV - Bodyweight Strength Training
V - Burpees
VI - Bodyweight Workout Routines
VII - Jailhouse Strong and the Weight Pile
VIII - Your Shield, Your Neck
IX - Eliminating Kinks in the Armor
X - Unarmed Combat (aka Keeping Your Ass Safe)
XI - Conclusion: The Jailhouse Strong Five Decrees
FOREWORD
I’m going to get right to the point, because when it comes to getting Jailhouse
Strong, every second counts.
If the reason you bought this book was to get bigger and stronger in less time
using the least amount of equipment possible, then do yourself a favor. Skip
this forward and go right to Chapter I - don’t worry, I won’t be offended in the
least — because what you have in your hands is the tool that will help you
achieve exactly that. But if you’re curious why, then read on.
When Jailhouse Strong was originally presented to me, I wasn’t quite sure what
to expect from it and wasn’t certain there would be anything for me to learn.
Throughout my twenty-year career of writing about fitness, I’ve spoken to
hundreds of trainers, exercise physiologists, coaches and the like the world over.
Each had their own fitness philosophy for getting maximum results — but some
of them came with their own personal agenda behind their philosophy.
The individuals that shared their secrets in this book aren’t fitness models
motivated by a paycheck. They aren’t celebrity trainers pushing the next ‘new’
way to exercise in order to hawk their wares. They are men with nothing to gain
by sharing their tricks and tips. Their only motivation is the pure satisfaction of
knowing they’ve imparted what they have learned about building a powerful
body as quickly as possible onto someone else. But more importantly, they are
men driven to be Jailhouse Strong for one specific reason that you and I will
hopefully never understand.
That reason is pure survival.
As someone that has seen it all in the exercise and fitness world, that is why
Jailhouse Strong made such an impression on me, and why I’m certain it will
make an impression of you — and your body — as well.
Before reading this book, I was under the notion — as you may be right now —
that the obvious reason many convicts are blessed with amazing strength and
bodies that defy belief is that they have nothing but time on their hands to focus
on their physiques. That might be true, but what I quickly discovered — and
what should have been obvious to me from the start — is that despite having all
that free time, guys on the inside need to build a better body as quickly as
humanly possible.
That’s because when your incentive is pure survival, finding the shortest route
to the greatest results is your only choice — and that’s exactly what Jailhouse
Strong has brought together in one package. The techniques in this book are
proven methods that achieve maximum results in less time using minimal
equipment because for guys on the inside, there really isn’t any choice ‘but’
reach your goals under that type of strict criteria. It’s a street-smart approach to
exercise that proves once-and-for-all that the only thing holding you back from
the body you want isn’t not being able to afford the right type of supplements or
having access to certain pieces of high-tech gym equipment.
The only thing holding you back is yourself.
BenShea and Bryant have pulled together all of the tactics relied on behind bars
for survival, so that you can make your mark on the outside. Use them wisely,
and I confidently say, you’ll stay Jailhouse Strong for life.
Myatt Murphy, C.S.C.S.
Fitness expert and author of Ultimate Dumbbell Exercises and Testosterone
Transformation
Introduction
From Jean Valjean in Les Misérables to Mike Tyson, our society is filled with
tales of men coming out of the clink broader, bigger, and badder. While the idea
of sharing an 8 x 8 cell with a violent sex offender may not be inviting, the
strength gained from a jailhouse-style training regimen has an obvious allure.
Anyone who has seen a documentary on prison is familiar with the image of a
workout yard filled with jacked cons. This picture begs the question: how do
prisoners get so big and strong, while remaining lean and ripped, year round?
There are a number of reasons for the freakishly strong inmate, and once they are
understood, anyone from the corporate worker to the elementary school teacher
can emulate the physical habits that produce such results. Of course, there is one
habit you do not want to replicate: actually being in jail. With that in mind,
this book will help you build a physique like prisoners on the inside, while
still living and enjoying the freedom of being outside prison walls.
The benefits of Jailhouse Strong workouts are numerous:
They can be done anywhere: in a cell, a basement, or a hotel room.
They are functional. These workouts are meant to ready your body for the demands of a
physical confrontation (making that next trip to your boss’ office or your father-in-law’s house
feel like a walk in the park).
They require minimal equipment. Often, all that is needed is your own body weight.
Lastly, they are just a hell of a lot of fun.
This jailhouse workout program is organized by body part (upper body, lower
body, core, and total body) and real world, unarmed combat skill training drills.
To better understand how cons construct their workouts, develop slabs of
functional muscle, and produce real results in less than ideal conditions, we sat
down with a number of former prisoners, notorious hard men, seasoned street
brawlers, and physical freaks.
We first talked to Angelo “ Barefoot Pookie” White, a founding member of the
infamous Crips. Barefoot is now a minister, serving the law of the Lord, instead
of the code of the street. However, he looked back with a degree of fondness on
his experiences on the LA streets of the 1970s and his three stints behind bars.
From these memories, he shared stories of heavy lifting as a means to prove
one’s worth during the early days of the Crips. He also spoke with overt
fondness for the initial founder of the Crips, the greatest street fighter in the City
of Angels, the late Raymond Washington.
Dorian Yates is best known as the six-time winner of the prestigious Mr.
Olympia contest, but a less-known part of his story is the six months that he
spent behind bars. In jail, Yates was introduced to serious lifting, and found his
passion for the iron. Dorian shared the physical routine and mental mindset that
he cultivated behind bars, which would continue to serve him during his
illustrious bodybuilding career.
While he does not have the reputation of Dorian Yates, Tyrus Hughes of
Metroflex Gym in Plano, Texas is another bodybuilder who shared his training
regimen from his time in prison with us. Tyrus’ story was interesting because it
was in prison that his body went through a complete transition from a postadolescent kid, small in size and strength, to a developed man, large in bulk
and width.
One up-and-coming IFBB professional bodybuilder who had an intriguing story
to tell about his time on the jailhouse weight yard was Cory Mathews. He was
very open to talking about his apprenticeship in jailhouse-style strength
training.
Another recognizable figure who we were able to talk with was the former
president of the Ventura chapter of the notorious Hells Angels Motorcycle Club,
George Christie. Along with discussing physical training bars, George shared
his insights on how to conduct oneself in the potentially violent world of prison
politics.
We also spoke with men who existed on the other side of prison walls. The
world record-holding powerlifter, Garry Frank, has worked as the athletic
director at the Louisiana State Penitentiary in Angola for a number of years. His
understanding of serious lifting, and his close contact with prisoners at the
largest maximum security prison in the United States, gave him an
understanding of jailhouse strength which was invaluable to this book.
Mike Knight’s reflections on his time as a guard at the Correctional Training
Facility in Soledad, California proved very helpful in providing us with a better
understanding of jailhouse strength slang, and the kind of weight that was being
lifted by the strongest prisoners.
To gain insight into the type of mindset and attitude necessary for success in
unarmed combat in its rawest form, we were privileged to receive advice from
Britain’s legendary doorman and best-selling author, Geoff Thompson.
We were also fortunate to spend some time talking with former light
heavyweight world champion and New Jersey legend, Bobby Czyz. As many
will remember from his days as a color commentator for Showtime Boxing,
Bobby is intelligent, humorous, and very sincere when he shares his thoughts
on a wide range of subjects relating to fighting, street smarts, and situational
readiness.
Along with rapping with men from across the pond and over in the Garden
State, we were able to get information from some lifting enthusiasts closer to
home. It was at a local powerlifting gym that we first met James “ Fed” Carroll.
At the time, we were adolescent athletes looking to improve our competitive
success through a strength program, and Fed was a bouncer at a local strip club.
Nonetheless, a bond was formed through our common interest in the iron. That
connection was reestablished when Fed shared his memories of weight training
at the California Institution for Men in Chino, California.
In our hometown, Enrique “ Flea” Perez had a near-legendary status for his
ability on the football field. However, after some bad decisions while trying to
make a Division II football team in Kansas, Perez ended up spending time at
correctional facilities in Leavenworth, Kansas; Lompoc, California; and Ft.
Worth, Texas. As a physical trainer and former athlete, his insights on weight
training in prison proved to be thoughtful and thorough.
A common feature of the stories shared by those who trained behind bars was
the way in which physical training was the high point of a low point in their
lives.
It is an acknowledgement of the way that strength training improves even the
direst situation, and in gratitude for the willingness of these individuals to share
their stories, that we write this book.
Now, it is time to get Jailhouse Strong!
I - Why Do Prisoners Get Strong, Lean, and
Ripped?
Courtesy of Tyrus Hughes
Survival of the Fittest: Get Big or Die
Behind bars, one has to get big or die! But the look respected in prison is not
that of the men’s physique competitor with huge biceps. Rather, in prison, one
looks to build a physique that screams alpha male physical prowess, and drips
with masculine virility. When someone sizes you up in the yard or in a bar,
they first look at your neck, traps, forearms and your back (the places where
workout-hardened muscles coil into combat-ready weapons). A hard-bitten street
soldier can tell the difference between “ all show and no go” muscles, and a truly
dominant, functional physique.
In the big house, everyone is always watching and waiting, to figure out who
are the predators, and who are the prey. The average con is not looking for a
challenge, but for easy pickings. He may be looking to take your life, or your
manhood. The easiest way to prevent yourself from being stripped of either is to
build a no-nonsense physique. Like a knight putting on his armor for battle,
you must build physical armor to show that you have prepared your body for
the realities of no-rules combat.
Bullies are not confined to correctional facilities, and can be found just as easily
in the corporate world. It might be that asshole boss that always attempts to lay
heavy blocks in the Labor Day Flag Football Tournament. If you build up true
functional power, you can stop a sexual predator or put this corporate bully out
of commission at the drop of a hat.
The bottom line is, if you are jacked, less people screw with you.
Higher Testosterone Levels
On average, criminals behind bars have higher testosterone levels than their free
world counterparts. Individuals with higher testosterone levels are more
aggressive in general, and more susceptible to criminal and high-risk behavior.
As such, people who already have high testosterone are put in a social context
where traditional sexual activities are suppressed, and physical confrontations are
increased. While incarcerated, testosterone levels are raised further because of
primordial ideals like resolving seemingly petty grievances with fistfights,
knifings, and brutal beat-downs. This creates a gladiatorial environment that
makes it tough for the average man to survive, but an ideal place for the alpha
male to thrive.
When discussing the high ‘test’ level behind bars, it does not matter what the
resident psychiatrist or social worker expert says, because it is difficult to figure
out what came first; the pumped-up chicken, or the muscle-producing egg. It is,
however, much easier to figure out how raising your test levels can make you
Jailhouse Strong!
You need to have optimal testosterone levels to become Jailhouse Strong as fast
as possible!
With this in mind, look at the questions below and see if they apply to you:
Is your waistline over 40 inches in size?
Do you feel lethargic?
Is your libido lacking?
Do you sometimes feel depressed?
Do you lack eagerness to handle normal, everyday tasks?
Are you grumpy for no apparent reason?
Do you have a hard time losing body fat?
Are you lacking energy?
Are you over 30 years of age?
If you answered yes to three or more of the above questions, you may be
suffering from low testosterone levels.
Below are some measures to consider in order to naturally help your body
rebuild its free form testosterone:
Get plenty of rest
Exercise regularly
Eat more unsaturated fats such as monounsaturated and polyunsaturated fats, with a good
balance of Omegas 3 and 6
Supplement with herbal extracts such as Fenugreek, Eurycoma Longifolia, and Tribulus
Terrestris
Avoid long durations of carbohydrate depletion
Exercise Consistency
The legendary former professional bodybuilder Tom Platz said that when it
comes to working out there is “ good, better and best.” Almost everyone in the
joint works out, at least minimally, so they are getting “ good” physical
training. This is because pretty much any type of consistent training will yield
some positive results. Yet, some are getting better training, and quite a few of
the cons are getting the best.
One reason for the high frequency of jailhouse training is because, like the
military, convicts are on a very regimented schedule that dictates when, where,
and how they do all their activities. In this schedule, working out becomes the
high point of the day. It offers a break from the monotonous routine, and it
promotes a level of emotional stability in an emotionally unstable environment.
Training becomes such a prized portion of a prisoner’s day that many will avoid
trouble so their yard workout privileges will not be revoked. Needless to say,
nothing gets in the way of their workouts. This is the type of consistency that is
the key for making any kind of serious gains.
The takeaway is that you need to make your training a high priority! In the
same way that you prioritize an important meeting or a night of drinking with a
friend, your training needs to be prioritized. If you train three times per week
and miss one workout a month, that means you miss 8 percent of all workouts.
If that does not sound like a lot, look at it this way: Say you work 200 days per
year and miss 8 percent of scheduled work days. That would mean that you
missed 16 days of work. Now, unless you have a real understanding boss, you
will quickly be in the unemployment line.
You don’t have to train 40 hours a week. Setting aside just 4-5 hours per week
for consistent training will offer significant physical gains.
Exercise Science Think Tanks
Real experiences in the jailhouse weight pile trump theoretical speculation in
the lab. Rather than discussing the stock market, the kid’s soccer game, or the
hot secretary, guys in the prison yard are concerned with the realities of a brutal
environment. As such, they discuss ways to survive and excel in their world.
So, much of the talk is about hardcore training. If you want results, it would be
more beneficial to be a fly on the prison wall than a reader of a glossy muscle
magazine or scientific journal.
Progression
One day, the no-nonsense powerlifter, Steve Holl, took a cursory glance around
his training grounds. Then he said, “ Look around this gym. The same people
lifting the same weights, doing the same exercises, and looking the same for the
past 15 years.” After a slight shake of his head, he added: “ If you take one thing
away from today, remember, you gotta put more weight on the bar. No matter
what you do, you have to put more weight on the bar.”
If you don’t progressively overload your training, you will not make gains in
size, strength, and muscularity. In the case of bodyweight exercises, by doing
100 push-ups in every workout, you will eventually cease making gains. Once
your body has adapted to the workout, you will need to add more reps, sets,
time under tension or added resistance. Resistance can be as varied as your
cellmate on your back, or a weighted vest; anything to make the exercises more
difficult. Even if it is as small as decreasing your rest periods from 45 seconds to
43 seconds, that is still progress. You are still getting better.
Cons are always striving to outdo other cons and destroy their own personal
records. Do the same.
To make progress toward jailhouse strength, follow these four principles of
progress:
The Principle of Individual Differences: Everyone cannot and should not train in the same
manner. As one becomes more advanced in training, his ability to recover from workouts will
change, and the gains he makes from different types of training will evolve. Some people are
fast gainers, while others are slow gainers; most fall somewhere in the middle. Genetics,
experience, aging, injuries, supplementation, mental acuity, and a host of environmental
factors will influence how each person adapts to training. This applies to you as you experiment
with different routines in this book. The more information you track, the more effectively you
can decipher what works best for you.
The Principle of Overcompensation: This is a very simple principle, but its importance is often
overlooked. It is a survival trait built into your DNA by your Creator. The way that your body
adapts to stress metamorphoses into strength. A scar or callus is an example of your body
trying to heal itself as efficiently as possible. When you put an increasing amount of stress on
your muscles, they will overcompensate by becoming bigger and stronger as a defense
mechanism.
The Law of Overload: Whether it means more reps, sets, shorter rest periods, additional
weight added to your body, or increased frequency, the principle is to progressively make
training more intense. If you do not continually overload your training, you will either maintain
or, more likely, lose ground. We are either evolving, or devolving. Choose to evolve!
The Importance of Deloads: More is not always better, because you want to gradually
overload your training. Periods of very intense training must be followed by lower intensity
periods, also called “deloads.” This may be referred to as an active recovery.
Jailhouse Intervals
Most of the time in jail is spent in a confined space that prevents typical
methods of cardio training. But, it has been proven that interval training trumps
long, slow cardio for fat loss! In prison, interval training takes the form of
combining various push-up, pull-up, squat, burpee, and other bodyweight
exercises in continuous bursts of dynamic movements. When compared with
traditional, long and slow cardio, intense interval training can produce up to
nine times the fat loss for every calorie burned during a cardio workout. The
primary reason is that training with intervals will stimulate your post-workout
metabolism more significantly than long, slow cardio.
Sleep and Recovery
Many convicts are able to get a full night’s sleep, and take naps throughout the
day. Sleep is imperative to recovery. The body produces most of its natural
growth hormone during REM sleep. While many experts state the body needs
at least seven hours of sleep, they are talking about the “ average person.” If you
are a hard-training athlete, you are not average, and you need more sleep than
this. At least eight hours of solid, uninterrupted sleep is recommended, along
with taking naps as often as possible.
A recent study conducted by the University of Chicago Medical School, and
published in the Annals of Internal Medicine, confirmed the importance of a full
night’s sleep. The study consisted of two control groups, in which members of
both groups were on calorie-restricted weight loss diets. One group was sleep
deprived; the other group had a full night’s sleep every night. Both groups lost
the same amount of weight in this study; however, the sleep-deprived group had
25 percent less fat loss. If you are trying to maximize muscle mass and
minimize body fat, you need your sleep.
Convicts certainly have an advantage by not having to work 40-plus hours a
week. You have an advantage by not having a cellmate who could potentially
slash your throat or attempt to do the horizontal mambo on any given night.
Here are some steps that you can take as a free man to increase your sleep
quality. Remember to use your time wisely. The irony for most free men is that
your free time is minimal.
Pray or meditate before bed. It is comforting to be at peace with your Creator and/or the world
around you
Avoid the use of alcohol, tobacco, and caffeine (and other stimulants like cocaine and
ephedrine)
Sleep in a dark room
Read before bed
Take melatonin
Eat dinner by candlelight versus electrical light
Get a massage or use a foam roller prior to going to bed
Set a sleep routine
Take a nap during the day
Remove stress from your life (if you are a worrier, journal your thoughts before bed)
Avoid good or bad news before bed; emotional stimulation will keep you awake
If all else fails, look to medication
NUTRITION
“Big” Al Davis
Ask any bodybuilder how he got so big and lean, and they will usually claim
that it is all diet. A prisoner doesn’t have access to the highest quality food, but
with extra funds, he can buy protein powder and cans of tuna. In some instances,
the gateway to legal muscle-building supplements (and not-so-legal musclebuilding supplements) can be obtained from a connection on the outside. An
advantage to the nutrition plan in jail is that the meals are consistently eaten at
the same time every day. Like with training, a consistent time to eat is
beneficial for the body.
Nutrition plays a huge role in getting jacked and feeling great. While you can
find that genetic freak who made great gains eating pizza, cheeseburgers, and
bologna, they are the exception, not the rule. Remember, they are good in spite
of this, not because of this!
Along with planning a consistent meal plan for your days, take advantage of life
on the outside, and get your hands on the best nutrition and supplements that
you can. Cons have a very hard time getting access to strength-building
nutrients, but you have ready access to protein, a blender, protein bars …
whatever is needed for you to better yourself physically.
When you are training hard and looking to fully realize muscle gains, eat at
least one gram of protein per pound of bodyweight. While this is certainly
above FDA recommendations, your goal is to build an ass-kicking machine, not
just sustain life. Although it is best to eat as much protein as you can from
natural sources, supplements do have their place as a way to get additional
protein, or as a convenient way to get protein when you are short on time.
Remember the word is “ supplement,” NOT “ substitute.” To look great, you
will generally have to follow a strict dietary regimen, high in protein, and
without excess carbohydrates and fat. When it comes to nutrition, you have all
the advantages at your disposal to get Jailhouse Strong!
Take Home Lesson
Sometimes, to get lean, muscular, and dangerous, you need to look past the
studies and look to the school of hard knocks. Don’t take this on faith. I
encourage you to take a tour of Penn State and the state pen. Who looks
sharper, harder, and more battle-ready? The sleep-deprived, nutritionally
depleted, anxious college student? Or, the broad-shouldered, well-rested,
testosterone-pumping con? The answer is obvious.
II - A Brief History of Jailhouse Strength
Prisons have existed since the beginning of civilization, because humans have
always wanted to separate criminals from law-abiding citizens. Early jails were
different from the societal reintegration institutions of today. They were merely a
place to hold individuals until the real punishment could be carried out. In early
prisons, there was no pretense of rehabilitating the inmates; just keeping them
out of society until the gallows were ready to go; like a holding pen at the
slaughterhouse.
Prisons did not change much until the late eighteenth century, when American
Benjamin Rush lobbied for prison reform in Pennsylvania. Rush asserted that
the primary objective of punishment should be the reformation of the criminal,
and deterrence from future crime. He argued for a change in punishment
philosophy because the incarceration experience tended to harden criminals, and
engendered hatred toward the government.
As a result of Rush’s work, prisons gradually became what they are today, or
claim to be: rehabilitation facilities. In accordance with this goal of
rehabilitation, prisons started to offer recreational programs and activities to help
the prisoner acclimate into a civil society. One of these activities was
weightlifting. Proponents of weightlifting in prisons say that “ banging around
the pig iron” helps the inmates pass the time, relieve stress and anxiety, build a
sense of purpose, and create a positive self-image. They also say that prisoners
who lift will behave better because they do not want to lose their access to the
iron. Some prison administrators, like Garry Frank, believe that weightlifting
not only helps the individual inmates, but also the institution as a whole,
because it creates a safer population. Frank, the athletic director at Angola State
Prison in Louisiana, asserts that the low rates of violence at his prison may be
attributed, in part, to the inmates being able to lift weights.
Historically, one result of correctional facilities allowing weightlifting was the
image of a muscled mountain of a man emerging from an iron-barred cave. A
behemoth who did fit this stereotype was the “ Scranton Superman,” Jim
Williams. During the 1960s, Jim began lifting while incarcerated in Rockview
State Correctional Institution in Pennsylvania. While in the pen, Williams
started to experiment with high-volume training and lifting twice a day,
concepts which were way ahead of his time. He also found ways to overcome the
Spartan setting of the prison weight room. For example, when he needed a
weight belt to lift, he would tie a couple of towels around his waist. Even
without state-of-the-art equipment, Williams still went on to become the second
man in history to officially bench press 600 pounds. He was also built like a
brick shit house; he was said to have a 60-inch, relaxed chest, and 23-inch coldmeasured arms!
Another strong man that came out of the can was Greg “ the Beetle” Lowe. Greg
is considered one of the greatest power lifters of all time, a feat he achieved while
being locked up in the State Correctional Institution in Graterford,
Pennsylvania. Although the Beetle did not start lifting seriously until he got
locked up in 1985, it only took him eight years to become the national
champion. As he aged, this incredible strength stayed with Lowe. In 2007, at
the age of 52, the Beetle competed in a powerlifting meet and squatted 865
pounds, bench pressed 460 pounds, and deadlifted 820 pounds for a 2,145pound total! Amazingly, he did all this while serving a life sentence.
A dedicated focus on training while incarcerated can lead to international
success, as it did for some of the Japanese-Americans who were in the
internment camps of World War II. While being detained in the Tule Lake
Segregation Center, Emerick Ishikawa introduced a number of young men to
physical culture through the Tule Lake Weightlifting and Bodybuilding Club.
After the war, Ishikawa became a US Champion and a bronze medalist in the
World Weightlifting Championships. However, it was one of his pupils,
Tommy Kono, who would become one of the greatest lifters of all time. Before
he medaled at three Olympics, won six consecutive World Weightlifting
Championships, and set 21 world records, Kono began his lifting career at an
internment camp with a York Ten-In-One exercise kit purchased by Block 27 of
Ward II.
A discussion of successful jailhouse training in a Spartan training environment
would not be complete without a reference to the Soviet Gulags. During the
Commie days of Russia, Stalin sent millions to work and die in the Gulag.
Even faced with this dire situation, the Gulag prisoners were known to do brutal
kettlebell workouts as a means to maintain physical strength, and their sanity.
This tradition continues in the Russian prisons of today with the holding of the
“ Spartakiada Games,” a prison Olympics of sorts. This competition brings
together nine Siberian prisons to compete in six different events. In 2011, the
winner of the most prestigious event, the kettlebell overhead press, performed 67
reps with a 24-kilogram (52.8 pounds) kettlebell in each hand.
Although these stories indicate a vibrant iron culture behind bars, over time,
many members of the general public began to fear the “ super criminals” they felt
were being created in the prison weight pile. This general fear and public outcry
pressured many politicians and prison administrators into reassessing the
benefits of jailhouse lifting. Consequently, by the early 1990s, some states
began to phase out their weightlifting programs. Arizona was the first to
completely get rid of their weight room, and other states quickly followed suit.
As a result of states banning the lifting of weights and removing traditional
exercise equipment, prisoners began to create incredibly interesting exercises by
just making use of what they had. They had bunks, so they did pull-ups on
them. They had floor space, so they did pushups, sit-ups, and burpees. They
had a deck of cards, so they did “ Tyson squats” (explained below).
Even without access to quality training equipment, some beautiful physiques
were developed. What this taught us, and what was confirmed with our
numerous interviews, is that state-of-the-art equipment is not needed to create a
magnificent shape.
All you need is a plan and a work ethic.
This book will provide you with the plan. You have to provide the work ethic.
III - Jailhouse Strength from the Source
Dorian Yates with author.
Dorian Yates (Six-time Mr. Olympia)
Behind bars in Britain, Dorian realized that physical training was a means to get
respect from other inmates and the guards. As Yates said, “ From guards to
inmates alike, no one ever messed with me.” While his physique may have
been intimidating, Dorian thinks that it was his disciplined approach to training
that garnered respect from the jailhouse denizens.
Aside from establishing a top place in the testosterone-fused hierarchy found in
the complex web of prison yard politics, hardcore training also offered Dorian a
focus for his passion and a direction for his life. As Yates explained it, training
helped him “ discover his gift.” Dorian understands that not everyone has the
physical makeup and genetic structure to become Mr. Olympia, or even a pro
bodybuilder; but he firmly believes that “ everybody can develop a passion for
training and building their body.”
In jail, this passion causes prisoners to behave so that they can have access to
the iron, and gives them a positive outlet for feelings of depression and anxiety
caused by life in a confined space. For those on the outside, the confined space
may not be an iron jail cell, but a dull gray cubicle or stifling urban apartment.
Whatever the case may be, the benefit of hardcore training as a means to rise
above your predicament remains consistent.
Dorian’s style of training in jail combined basic powerlifting movements (such
as heavy squats, bench presses, and deadlifts) with a bodyweight circuit that
included exercises likes dips, pull-ups, and rope climbing. While the goal
among inmates was to complete the circuit three times, Dorian established
himself as the strongest inmate with his ability to go through the circuit 5-6
times.
This no-nonsense workout program provided the future Mr. Olympia with the
foundational training necessary to sculpt his body into the granite-like mountain
of muscle that dominated the professional bodybuilding stage for the majority of
the 1990s.
George Christie (Former president of the Ventura chapter of the Hells Angels
Motorcycle Club)
During his time in federal prison and county jail, Christie preferred to train in
martial arts and only lifted “ light weights.” But, he did pay attention to the
level of commitment that was dedicated to creating massive “ upper frames.”
Once weights were removed from prisons, inmates would construct “ bladders,”
by filling bags with water to create their own weights.
Often, guards would find these bladders and have them destroyed. However, this
would not deter the inmates’ motivation to train. As Christie says, “ The guys
in prison always find a way to get done what they want to get done. Lifting
weights, making alcohol, whatever it is they’re going to do, they will find a
way to do it.”
An avid martial arts enthusiast and veteran of many street fights, George had a
lot to say in regard to unarmed combat. On the practical side, Christie touched
on how fights happen between the striking, trapping, and grappling ranges, or
the long, medium, and short distances between combatants. The goal on the
street is to stay off the ground (unless you want to be the recipient of a thorough
stomping), and to keep the fight in the striking and trapping ranges. From a
more general perspective, Christie suggests trying to avoid a fight. When you
must fight, “ get the job done as fast as you can and get the hell out. Don’t
stand around and admire your work, because it’s not pretty.”
As a means to avoid fights and trouble, in general, Christie’s advice about how
to carry yourself in prison could be applied to many social dynamics: “ You
give respect; you’re going to get respect back.”
Mike Knight (Former guard at the Correctional Facility in Soledad, California)
Mike Knight 1984
In prison and jail there are bars separating the guards from the cons, but this
does not always mean that there is a strict division between the two. That is,
respect has to be earned by con and guard alike. During his tenure at Soledad,
Mike Knight was one of the toughest prison guards walking the tier, and earned
respect on both sides of the bars.
As a serious lifter himself, Mike would lift with some of the stronger inmates.
This gave Knight a good relationship with the heavy lifters at Soledad, and
established his reputation as a guard who was to be respected.
In one instance, when an inmate started giving Mike some static, Knight’s
reputation among the prisoners kept the inmate in his cell when Mike invited
the dude to settle the dispute one-on-one in the rec room.
Mike’s reputation as a lifter also meant that he was notified anytime someone
lifted heavy on the yard. While there were some legitimately strong inmates at
the Central Facility of Soledad from 1984-1992, there were also a lot of dudes
making empty claims. Never one to take hyperbolic boasts as gospel, Knight
would walk the tier with a tape measure to call the bluff on any con claiming to
have 20-inch “ guns.”
In addition, it was through the common interest of lifting that Mike was
provided a unique window into the day-to-day activities of Soledad’s inmates.
Along with noticing the prisoners practicing some unique training methods,
Mike picked up on the informal names used for different muscle groups. Rather
than using the scientific terms that are most familiar for those in the ivory tower,
“ yard talk” had its own language for the slabs of bulk they were building.
Biceps were called “ knots.” Your shoulders were known as “ caps.” A large
chest was referred to as the “ hood,” while the lower chest called the “ nest.” The
lats on a sprawling back were named “ wings.” And, lastly, the body parts that
probably received the most attention were the triceps, or “ back arms.”
Angelo “Barefoot Pookie” White (Original Member of the Crips)
Courtesy of Angelo “Barefoot Pookie” White
As one of the founding fathers of the Crips, and a legitimate OG (Original
Gangster) in the urban battle zone of the gang-infested sections of Los Angeles,
“ Barefoot Pookie” has been a ringside viewer and active combatant in the raw
wars fought for respect among some of the toughest street soldiers. However, in
Angelo’s day, these battles were not always waged with bullets. Reputations
were built on one’s physical prowess.
In the early days, no one had a reputation like the originator of the Crips,
Raymond Washington. Undefeated in over 200 street fights, Raymond’s ability
as a fighter, along with his highly physical leadership style (rather than
promoting all-out gang warfare, Washington would often challenge rival gang
leaders to one-on-one fights to settle territory disputes), enabled the Crips to
swallow many of the smaller gangs throughout Los Angeles. Having never been
put down in fisticuffs, it was an unknown assassin’s bullet that took
Washington’s life in 1979. However, many of the Crips’ early members still
talk about Raymond’s physicality with a quiet reverence.
Unlike today, in the 1970s, Crips street gang members could prove themselves
by the strength in their arms, not the spray of their bullets. As Pookie tells it,
bodybuilding was huge in the early days of the Crips, and many of the first
members of the Crips earned their street credit through strength on the “ weight
pile.” While lifting could earn you respect on the outside, it was inside
correctional facilities like YA (Youth Authority) and juvenile hall that many
Crips were first introduced to weights. When members of the Crips progressed
to state prisons, so did their lifting. Pookie recalled many members of the Crips
and the BGF (Black Guerilla Family) who could bench over 500 pounds.
Tyrus Hughes (Bodybuilder and personal trainer)
Courtesy of Tyrus Hughes
Now a competitive bodybuilder, it was in prison that Tyrus turned his oncesmall frame into a mammoth physique. To develop his body, Hughes used a
daily routine of unorthodox lifting and arduous bodyweight training. Tyrus’
lifting program was a reaction against prison officials trying to prevent cons from
getting too strong. When a low weight was welded onto a bar, Tyrus would
take laces from his boots and tie dumbbells to the end of the bar. This
unconventional method made balancing the weight for bench press extremely
difficult.
To develop his growing bulk, Tyrus was not just content with increasing the
barbell load. In his cell, Tyrus would work out with self-made weights.” He
would curl bags filled with water and a tightly rolled mattress with newspapers
for handles.
Hughes’ bodyweight workouts showed a similar amount of ingenuity, and a
tenacious desire to get big at any cost. For his upper body, Tyrus would do
chin-ups off his rack, and curls on the bars of his cell. His favorite lower-body
workout was a bodyweight squat routine that was performed by picking up
playing cards from his cell floor. This workout (described later) has become
known as “ Mike Tyson Squats” because they were used by the former
heavyweight champion during his stay at Plainfield Correctional Facility.
By his own accord, Tyrus was able to train hard every day and make unreal
gains in strength and size because prison life allowed for plenty of time for rest,
and an escape from the stresses of everyday life on the outside. The primary
stress that he had in prison (staying alive) was made more bearable by the
increase in strength and situational readiness that he developed with a strict
training program.
Cory Mathews (Bodybuilder and Pastor)
Courtesy of Cory Mathews
At 14 years of age, Cory entered prison as the youngest inmate in general
population. Fortunately, he was able to find the iron. An inmate named “ Kay
Kay,” who served as a peace keeper in the weight pile, introduced Mathews to
lifting. Kay Kay taught Cory the fundamentals of training, such as correct bench
pressing form. From there, an older white inmate, who Cory described as “ cock
strong,” crossed racial boundaries to refine Cory’s strength-building routine.
The tutelage provided by these two prisoners provided a young convict with the
necessary tools to construct a body that would take him out of his life of crime.
According to Mathews, there are three reasons why jailhouse training is so
successful. First, Cory explains: “ When you’re incarcerated, you are confined to
getting rest. The major thing is guys get lots of rest.” Although there were
many instances in which Cory was concerned about potential riots, he looks
back on his time in prison as one of the most stress-free times in his life. With
minimal stress, rest and recovery came easy. Second, behind bars, an inmate is
getting three meals a day. While the meals are not “ bodybuilding clean,” it is a
regular diet, and one that can be supplemented with calorie-dense foods (like
peanut butter) from the commissary, or what prisoners call “ the store.” Third,
guys lifted and trained whenever they could, because they looked at it as a
hobby. They enjoyed working out, and looked forward to it.
The physical size Cory gained from lifting gave him a certain amount of
leverage among the other inmates. However, Mathews stresses a mantra that is
pertinent to men of all sizes. “ At some point, you’re gonna have to defend
yourself and you’re gonna have to show that you stand for something at some
point.”
James “Fed” Carroll (Drummer, Lifter, and Doorman)
While Fed was at Chino’s California Institution for Men, the lifting was done
in “ a giant sandpit with nothing but flat, wooden benches, real steep inc
[incline] and dec [decline] benches.” Along with occasional workouts on a
single squat rack, an old-school leg press, and a few old Olympic weight sets,
most of the hardcore training was done through bench work. This Spartan
environment did not prevent inmates from reaching big numbers. While Carroll
was at Chino, he saw some dudes hitting 500 pounds on the bench.
Fed also saw hardcore training off the sandpit. During a stint at Los Angeles
County Jail, James met a dude named “ Red” who “ had the biggest, giantest,
most beautiful hood [chest]” he had ever seen. Red’s no-nonsense training
regimen was a daily routine of 1,000 push-ups, which he completed in sets of
25 reps. Similarly, at Chino, Fed knew a fellow inmate who constructed a 260pound ripped physique by only doing dips, pull-ups, and sit-ups. Both cases
indicate the possibilities for bodyweight training to develop a mammoth
structure of muscle.
Witnessing the training at Chino’s sandpit and Red’s push-up workout caused
Fed to realize the type of gains that could be accomplished behind bars, without
complex machines or programs. As Fed succinctly states, “ It goes to show that
the basics will get you big.”
Aside from basic, hardcore training, Fed noticed two other aspects of life behind
bars that are crucial for developing jailhouse strength. First, inmates have an
established routine of eating and training at the same time every day. From
Carroll’s perspective, this is beneficial for training because “ the body thrives on
a schedule.” Second, the prison is filled with a bunch of dudes all competing for
the position of alpha male. This creates a testosterone-rich environment that
feeds the desire to train harder and heavier.
Garry Frank (Powerlifting Legend and Athletic Director at Louisiana State
Penitentiary in Angola)
As one of the greatest power lifters of all time, Garry has a thorough appreciation
for the iron, and gets excited by the enthusiasm that Angola’s inmates have for
the weight pile. As Frank puts it, “ It’s really neat that everybody is attuned to
strength and weight training … I really enjoy that.” Part of the reason that
Angola prisoners are so interested in training is because strength is a means to
get respect. And in a correctional facility, respect is everything.
To build jailhouse strength in Angola, Frank notices inmates pushing each
other to get leaner and more powerful. Whether during a run in the yard, or on a
bench in the weight room, prisoners push one another to create a competitive
environment that lends itself to hardcore training.
Even when removed from other inmates, prisoners will continue to push
themselves. According to Garry, it is not uncommon to see guys in extended
lockdown doing 1,000 push-ups and sit-ups every day. Although these kinds of
daily routines fly counter to most scientific studies that advocate the importance
of rest and recuperation in a physical training program, the inmates at Angola
are proof of the benefits of this type of training. Specifically, Frank observes the
way in which prisoners keep a robust build into old age. As he says, “ I have
seen guys out there 65 years old, look like they are 30.”
Enrique “Flea” Perez (Personal Trainer and former football star)
While doing time in various federal correctional facilities, Perez had to put up
with less-than-ideal lifting equipment. For example, the weight pile in the
Federal Correctional Institution in Ft. Worth was located under a tin roof, and
many inmates had to make do with mismatched dumbbells. But, inmates did
not let this stand in the way of reaching incredible results, like Enrique’s lifting
partner, who could easily do 600 pounds on the reverse grip bench and rep 345
pounds in a behind the neck press.
Perez was amazed at how big and strong inmates could become without
supplements, and by just relying on proper rest and eating healthy. However, he
did have some ideas about why prisoners were able to make significant gains in
a short time. For example, Enrique made note of the fact that many inmates had
addictive personalities that could be directed toward training. In many cases,
former drug addicts would shift from a severe drug habit to a workout habit.
In addition, prisoners were interested in physical training because lifting could
help to ensure personal security behind bars. Perez explains, “ You’re not going
to mess with someone that is really big or works out.” But, more than that,
lifting and physical training keeps you sharp for potential combative situations.
By lifting weights and doing cardio, you are able to hone your body and your
psyche for whatever you may encounter. Enrique says that when you train,
you’re strong and you’re ready to go. This is beneficial for the harsh realities of
real combat behind bars, when you never know when something is going to go
off. Rather than having to prepare yourself for a volatile situation when you
encounter it, “ if you’re ready, you don’t have to get ready.”
IV - Bodyweight Strength Training
Josh Bryant
Behind bars, an individual encounters many potential obstacles standing in the
way of an ideal training environment. Specifically, he has limited time outside,
minimal space, and, often, a lack of access to workout equipment. These
obstacles may be the same as those faced by the time-crunched executive, the
stressed Mr. Mom, or the energy-depleted college student. Yet, the hardened
inmate does not let these minor situational difficulties impede his progress
toward getting Jailhouse Strong.
Using your bodyweight as resistance is one of the best ways to construct a
workout program that will not be affected by these slight inconveniences. This
is because a bodyweight workout can be completed anywhere, and without
equipment. With the correct application of the Jailhouse Strong bodyweight
workouts, the street soldier and the weekend warrior alike can make real gains in
functional strength and construct the broad-shouldered, lean-waisted look that
elicits immediate respect and prolonged feminine stares at the community pool.
Bodyweight exercises have many advantages over traditional exercises like, the
clichéd dumbbell curl, or the fitness machines that are the darlings of late-night
infomercials. For example, bodyweight movements are considered closed kinetic
chain exercises. In “ yard talk,” a closed kinetic chain exercise is one in which
you move, while an open kinetic chain exercise is one in which the weight
moves. A bench press is an open kinetic movement because your effort moves
t h e weight (attached to a bar) up and down. A push-up is a closed kinetic
movement because your effort moves your body up and down.
Closed kinetic exercises can be more beneficial in terms of results and safety,
because they build functional strength and are easier on your body. Closed
kinetic movements are able to build functional strength because they train the
body to move its own weight, a prerequisite for almost any real-world activity,
from lifting yourself off your couch, to transitioning into a liver punch. Closed
kinetic exercises are considered safer, because they allow an individual’s body
structure to determine the movement pattern of the joints. This allows for a
more natural range of motion that may remove excessive stress from the joints,
and enables the muscles to perform the workout. With this natural range of
motion, joints are less likely to be injured, and muscles are more likely to
grow.
In addition, most bodyweight exercises are classified as compound exercises,
which mean that they are multi-joint movements that work several muscle
groups simultaneously. Performing big compound exercises (as opposed to
small, isolated movements) can produce big muscles and release a large amount
of anabolic hormones (the primary building block for gaining strength,
increasing sexual desire, and changing that sagging jawline to a chiseled
countenance).
With the Jailhouse Strong approach to bodyweight strength training, lack of
funds or training equipment are no longer legitimate excuses for not reaching
your fitness goals. The only excuse is a lack of desire! With the discovery of the
Jailhouse Strong bodyweight exercises, you become the master and commander
of your fitness destiny.
Tyson Mendes courtesy of Sky View Projects
Push-ups:
A favorite of Britain’s most dangerous convict, the infamous Charles Bronson,
push-ups enable one to build muscular strength, size, and endurance through the
chest, shoulders, and back arms (that’s triceps for you lab geeks). Unlike the
bench press (which requires bulky and expensive equipment), push-ups force
you to use core stabilization, because you have to move your own body weight.
Therefore, push-ups provide a core workout that is not found in many traditional
chest exercises.
Below are some of the push-up variations that are most beneficial for building
functional strength, for pushing your way to the front of the chow line, or
through the rampant BS at your next sales convention:
Regular Push-ups: Pretty self-explanatory (remember high school gym?). Keep your back
straight, your palms flat on the ground, and get a full range of motion.
Diamond Push-ups: These hit your inner chest and build your back arms (triceps). Place your
thumbs and forefingers of each hand together to form a diamond. (Note: If this variation causes
elbow pain, use the traditional narrow-hand placement variation of the push-up.)
Wide Push-ups: Place your hands beyond shoulder-width to build slabs of rocks over your
delts and pecs. (Note: If you have a history of shoulder problems, you may want to avoid this
movement.)
Knuckle Push-ups: As old-school MMA fighter Ken Shamrock says, “Knuckle push-ups make
you punch harder.” If you line up your clenched fists horizontally (thumbs pointing toward
each other) the push-up movement will better mimic the punching movement.
Clap Push-ups: Descend as in a normal push-up, but on the way up, press explosively and clap
your hands together. This variation develops explosive strength that has carryover into prison
yard brawls and quick exits from the dinner table with that annoying ex.
Explosive Push-ups: If you are new to Jailhouse Strong training, you may not be ready for clap
push-ups. Start with an explosive push-up. Begin in a traditional push-up position, descend and
then explode up to have your hands leave the floor.
Hindu Push-ups: Used by nineteenth-century Indian champion wrestlers and twentieth century
Japanese shootfighters, Hindu push-ups epitomize functional combat strength. Begin with your
feet wide, your butt in the air, your head down, and your hands shoulder-width apart. Descend
down and then up, with your head up and your eyes looking upward toward the ceiling. Return
to the starting position and repeat the movement. Remember to keep your elbows tucked in
through the push-up.
Fingertip Push-up: Forget the Kung-Fu grip; these will build the Jailhouse Strong vice grip!
Like a regular push-up, but only the tips of your fingers are touching the floor.
Decline/Elevated Push-up: Hit your lower chest by putting your palms on the floor and your
feet on an elevated surface, like a chair or your bunk. The steeper the decline, the more your
chest will be worked, because the elevated angle forces you to handle a greater percentage of
your bodyweight. Unlike with weight training (where a decline press is easier than the
traditional bench press), a decline push-up is much more difficult/advanced than a traditional
push-up.
Incline Push-up: Hit your upper chest with your feet on the ground and your hands on any
elevated surface. While an incline press in weight lifting is more difficult than a bench press, an
incline push-up is much easier than a regular push-up. In fact, the steeper the decline, the
easier the push-up will be. If you are having difficulty with the regular push-up, the incline
push-up may be your gateway to the process of push-up mastery.
Deficit Push-up: Usually this push-up is done with three chairs, but it can be done with a bed
or two stacks of the paperbacks inmates read to get through what seem like endless hours.
Whatever you use, get the raised platforms on roughly the same level. Put your feet together
on one elevated surface and your palms on the other two surfaces that are shoulder-width
apart. On the downward portion of the push-up, dip your chest below the raised platforms. This
will offer a deep stretch and offers a core strengthening benefit as long as you keep your back
straight. For those coming from a powerlifting background, these push-ups build starting
strength for the bench press. (Note: If you have a history of shoulder problems, avoid this
movement.)
Deck of Pain:
A favorite of street soldiers and hardened cons, the deck of pain is a way to use
the slick gambler’s favorite tool for more than just Five Card Stud. Take a 52card deck and shuffle the cards so that you have no idea what card will come up
next. Flip the first card and do however many push-ups the card says. So, for
numbered cards, do whatever number of push-ups coordinate with the number
on the card. For picture cards (jack, queen, and king) do ten push-ups. And, for
the aces do eleven push-ups. Once completed, you will have done 380 pushups. For the deck of pain neophyte, shoot to complete the deck in under 15
minutes.
Tyson Mendes courtesy of Sky View Projects
Pull-ups:
Pull-ups- While powder-puff gym rats looking for a broad back venture over to
lat pull-downs and resistance bands on wheels, no exercise builds that tapered
V-shape like pull-ups. What is more, pull-ups build an upper back and
shoulders that will take out door jambs and fill out even the drabbest corporate
coat. Aesthetics aside, pull-ups build functional strength that has real-world
benefits ranging from grappling, to climbing the corporate the ladder.
When locked up, dudes have been known to use anything from prison bars to
tiny crevices in the wall to get in some pull-ups. For those on the outside, any
bar will do. A bar for pull-ups can be found in public parks, playgrounds, gyms,
factories, naval battleships … all over. If you do not have immediate access to a
bar, get creative.
For example, in your hotel room, the door to your bathroom will do. Simply
open the door and place a towel in the space between the carpet and the bottom
of the door. This will stabilize the door. After which, you can grip the top of the
door and start banging out pull-ups. But big boys beware: If you pull too hard,
you could bring the door down with you.
Below are some of the most common pull-up variations, and some unorthodox
ones as well.
Pull-up: The classic pull-up is executed with palms wrapped around the bar and facing away
from the body. On the bottom of the exercise, the arms are fully extended. Pull your body up,
squeeze your back, open your chest and get your chin over the bar. After which, lower yourself
back to the starting position.
Chin-up: The little brother of the pull-up, the only difference being that the palms are facing
you. This slight difference will allow a better pump for the attention-getting and T-shirt-popping
biceps. When it comes to the meat and potatoes of bodyweight bicep exercises, the chin-up is
the filet mignon.
Alternate grip- With one palm facing you and one facing away, pull yourself up and above the
bar. The benefit of the alternate grip is that this hand placement mimics the grip most often used
in grappling (a common element of almost every real unarmed combat conflict).
Commando: Grab the bar like a baseball bat and pull yourself alongside your ear until the bar
hits your traps. Then, repeat on the alternate side.
Triangle: Hang at full extension with a traditional grip. Pull yourself at a diagonal angle toward
your left hand until your chin is above the bar. Keeping your chin above the bar, move your
body toward your right hand. Then, take a diagonal descent down and return the starting
position to complete a downward-facing triangle. One of the many benefits of this pull-up is that
it increases the period during which the back muscles are under tension.
Hercules chin-up: A creation of the Jailhouse Strong system that uses incremental movements
to build monster knots (biceps). Pull yourself up until your chin is over the bar and hold for two
seconds. Then, descend halfway down and hold for two seconds. Then repeat this movement for
the prescribed number of repetitions. Finish with arms fully extended at the bottom.
Pyramid:
A one hundred pull-up workout is the type of training that builds the type of
broad back that veteran street soldiers, combat athletes, and even some office
drones will recognize as the mark of the functionally strong.
An approachable way to bang out a century of pull-ups is by way of a pyramid.
Start with one pull-up, then perform two, and continue until you reach ten pullups. After hitting ten pull-ups, work your way back down the pyramid to one. If
this pyramid is too audacious for you, a pyramid could be done at any number.
Or, you can get after it to become king of the yard, the man in the copy room,
and the dominant male at the next neighborhood tiki pool party with a pull-up
pyramid that exceeds 100 reps.
Even if you have access to a lat pull-down machine, do not fool yourself into
thinking it is as effective as the pull-up in all its varieties. Some of the benefits
of pull-ups and chin-ups include:
Pull-Ups are a closed kinetic chain exercise
Pull-ups work more muscles than machines
Many fitness experts and gurus are in agreement that the abdominals are more active in pullups than in any other type of abdominal exercise
Pull-ups are king for upper back development
Special Forces and other elite organizations use pull-ups as a testing standard
Chin-ups are a catalyst for bicep growth!
Look at the back development of athletes, such as gymnasts, who use pull-up variations as their
primary means of upper back training
Assuming you are not wearing straps (which you should not be) pull-ups build great grip
strength!
Pull-ups force you to handle your own body weight, which is a crucial aspect of success in most
sports!
Additional Training (Dips, Handstand Push-Ups, Triceps
Extensions):
Between push-ups and pull-ups, you upper body will get a complete workout.
But, that does not mean that auxiliary bodyweight exercises should be
discounted. Auxiliary exercises add to your overall strength, and can add new
dimensions of size and strength focused on areas of your body.
Courtesy of Brian Scott
Dips: Although traditionally done on a dip bar, behind-bars prisoners have been known to do
dips off a bed, or on two stacks of books. Any stable object can be used as placement for your
hands. Lower yourself until you reach a ninety-degree angle at your elbows, then return to full
extension. Leaning forward with your upper body will provide a larger load, and greater
workout, for the chest and front delts, while keeping a straight back shifts the focus of the
workout to your triceps. In traditional dips on a bar, your feet are suspended in the air. In a
modified version, your feet may be placed on the ground or, for more of a challenge, they can
be elevated on a chair or bench. The wide range of possibilities for performing dips makes
them a perfect workout for the compressed space of the individual doing ten to twenty years, or
the traveling salesman on the road for seven to ten days.
Handstand Push-Ups: Few things scream Jailhouse Strong and functional power like a pair of
marble slabs for shoulders. Without weight, handstand push-ups offer the best way to develop
the shoulders. For those new to the movement, place the back of your head near the base of a
wall, put your hands alongside your head (fingers pointing toward the wall), and then kick your
feet into the air until they reach the wall. From this inverted position, perform a push-up.
Triceps Extensions: Many ex-cons have said that the biggest back arms they ever saw were on
the prison tier. Triceps extensions are a bodyweight method for building horseshoe back arms
that fill out prison denim, workman wool, or preppy polo. Prisoners have been known to use the
iron bar on the end of their bed, while inner-city bodyweight training enthusiasts use a portion
of their local playground. Whatever you use, the basic mechanics of the exercises are
consistent. Grasp a horizontal bar at the mid-torso range, then place your forehead against the
bar and walk your feet backward until your body is at an angle. Then press your bent elbows to
full extension. For a greater challenge, walk your feet farther out.
Lower Body:
Although the lower body is often neglected by the all-show-no-go, spray tan
types, those looking to be Jailhouse Strong know that a powerful tree has strong
roots. Building the roots of your tree can be done away from the gym, and
outside of the squat rack.
Hindu Squats: Used for centuries by the great Indian champion wrestlers, Hindu Squats build
muscularly thick upper legs. Begin with your legs roughly shoulder-width apart, and slowly
descend down. Look to control the movement so that your muscles, not gravity, are doing the
work. Your goal should be to have your butt break ninety degrees, but do not let your knees fall
too far over your toes, because this offers the potential of injury. Once you have hit the bottom,
return to the starting position at a controlled pace. Another key point is to inhale on the
negative (going down) and exhale on the positive (going up). One version of the Hindu Squat is
sometimes called the “prisoner squat,” with the only real differences being that the
practitioner’s fingers are interlocked behind his head (execution victim-style) and the feet
remain flat in the prisoner squat.
Jumping Squats: Like the Hindu Squat, except that once you hit the bottom of your squat, your
explosive movement upward is continued into a jump. This exercise builds explosive power
and, when done in high reps, explosive strength endurance.
Pistol Squats: Sometimes referred to as a one-legged squat, pistol squats are done by placing a
leg straight in front of you, and squatting with the other leg. The straight leg should remain as
rigid possible. This movement develops balance, along with strength.
Jump and Tuck: Descend into a quarter-squat position and push your arms behind your body,
then reverse the motion by swinging your arms upward and jumping as high as possible. In the
midst of jumping as high as possible, pull your knees toward your chest. Return to the ground in
a quarter-squat position to absorb some of the force of the landing, and reduce potential stress
on the knees (do not let your knees fall over your toes). After returning to standing upright, you
can progress through multiple repetitions in rapid-fire succession for an effective plyometric
workout that requires no specialized equipment. (Note: You may want to avoid this movement if
you have a history of knee problems.)
Lunges: A functional movement for unarmed combat that replicates the body mechanics of
shooting a wrestling takedown, or transitioning from striking to grappling, lunges have
tremendous value in generating aesthetic and utilitarian strength. The traditional lunge is done
by standing with your feet shoulder-width apart and then stepping forward with one leg and
bending at the knee. After which, you return to the starting position and perform a lunge with
the opposite leg. When performing this exercise, certain measures should be taken to reduce
the chance of injury: keep the back straight, the eyes looking forward, and do not let the lead
knee fall over your toes.
Back Lunge: Like the traditional lunge, except you step backward to perform the movement.
This causes an increased focus on the glutes, or what some prisoners call the “booty.”
Side Lunge: A sidestepping variation of the traditional lunge that works the inner thighs and
adductors.
Jumping Lunge: A dynamic version of the traditional lunge that builds explosive strength by
Jumping Lunge: A dynamic version of the traditional lunge that builds explosive strength by
jumping, instead of stepping, the foot forward and back to the initial position.
Calf Raises: While aesthetic appeal falls low on the Jailhouse Strong priority list, calf raises
build calves that would be the envy of any Santa Monica personal trainer. To perform this
exercise, stabilize your body by placing your hands against an immovable object like a wall (or
the shoulders of your three-hundred-pound cellmate). Then, raise your body onto your toes. As
you progress in strength, work toward using less of your toes, and eventually supporting your
bodyweight on just the big toe of each foot.
Wall Sit: When in prison, time is the most common commodity. Use this commodity to purchase
isometric strength in the lower body by placing your back against a wall, and lower your body
until you are sitting in an imaginary chair. With your knees bent at a right angle, hold this
position to build enduring leg strength. More advanced versions of this exercise include lifting
your toes off the ground, or lifting your heels off the ground.
Tyson Squat Workout:
Mike Tyson came back to boxing from his three-year stint in a correctional
facility bigger and broader. Along with T-shirt-popping biceps, and shoulders
that could take out door jambs, Tyson’s upper legs (quadriceps and hamstrings,
for those of a scientific bend) filled out his trademark black trunks like never
before. To develop these tree trunks, it is said that Tyson’s leg workout during
his time behind bars was the following:
Start with ten cards and line them up 2-4 inches apart. Squat and pick up the first card, then
move to the next card and place the first card on top of the second card. After which, you squat
twice more to pick up each card individually, before moving to the third card. Walk to the third
card and squat twice to stack each card, then squat three times to pick up each card before
carrying the cards to the fourth card, and proceeding with the pattern. You will continue this
pattern of individually stacking and picking up the cards until you move through all ten cards in
the line. At that point, you will have completed 100 squats. You can add cards as your strength
and endurance increase.
Core:
Core strength is not just valued by Pilates instructors. Building core strength is
an essential component of any training program, because your core connects the
strength in your lower body to the strength in your upper body, and can provide
vital defense against body blows, and much worse. The hard reality of real core
training is that is must be done with the goal of protecting your internal organs
from a blunt force strike, or to minimize the damage of an edged weapon. Leave
the late-night infomercials and catchy gimmicks to the suburban housewife who
is nobly searching for the high school body that will remain just beyond her
reach, and remember that few routines will build real power in the midsection
like the Jailhouse Strong core routine. Of course, this routine is done with
functional strength as the goal, but it will also help to flatten flab and cut up
abs.
While the fitness world’s increased interest in core workouts may be traced to
the infamous sales tactics of Tony Little (flowing pony tail and all), ab training
in some circles remains nothing more than endless crunches. Among the
detriments to this myopic approach is that it could negatively affect your
posture. As a means to strengthen your core from every angle (front, back, and
side), a wide range of core strengthening movements are included in the
Jailhouse Strong program.
Hanging Leg Raises (knees up): Jump up, grab a pull-up bar, and hang until your body is
motionless. While flexing your lats and abs, ensure that your arms are straight. Bend your
knees and in a controlled fashion (2 seconds up and 2 seconds down), raise your knees to your
chest, and return to the starting position. Along with the benefits to your core, leg raises also
strengthen your back and grip.
Hanging Leg Raises (obliques): Hanging motionless from a pull-up bar, bend your knees, and
slowly lift them up to one side (as high as possible). This movement is accomplished by curling
your midsection from the bottom up, not by forcefully jerking your knees. At the top of the
movement, squeeze your lower abs and side abs for a one count. In a controlled manner,
repeat the movement on the opposite side. Rather than relying on momentum, the key to this
exercise is to make your abs do the work.
Hanging Leg Raises (straight leg): These are performed like the bent knee raises, but your legs
are locked out straight (90 degrees) as you lift them in a controlled manner to belly level.
Return to a straight hang in a controlled manner.
Hanging Leg Raises (to bar): This is a more advanced version of the straight leg raise. Rather
than bringing your straight legs just to the belly level, progress until your feet touch the bar.
Remember to raise and lower your legs in a slow and controlled fashion.
Windshield Wipers: This is probably the most difficult of the leg raise variations. Hang from a
pull-up bar and bring your straight legs up until they touch the bar. From this position, rotate
your straight legs side to side (like a windshield wiper). This exercise uses isometric
contractions that increase one’s ability to absorb a body shot, and has a rotational component
which is beneficial for building the powerful twisting motion utilized in many strikes and
takedowns. In addition, it tones the obliques and trims down love handles.
Crunches: Like gym class, put your hands behind your ears or crossed over your chest. Cross
your feet and raise them off the ground. From there, the movement should revolve around the
portion of the exercise where tension in the abs is greatest.
Bicycles: Start in a crunch position and alternate touching opposite elbows and knees.
Flutter Kicks: Raise your head off the ground, lift your feet six inches from the floor, and place
your hands under your butt. Then, alternate lifting each leg. This movement builds strength in
the lower abs and hip flexors.
Scissors: Begin in the same position as the flutter kick exercise, then alternate crisscrossing
one leg over the other.
Touch Ankles: To strengthen the upper abs, place the soles of your feet on the ground and back
flat on the floor. Rise to touch your ankles.
Alternate Touch Ankles: Alternate touching each ankle to build strength in the obliques.
Plank: A static exercise that strengthens the core while building isometric strength through the
upper and lower body, the plank offers much benefit to the Jailhouse Strong practitioner. To
execute, distribute the weight of your body between your forearms and your toes, and make
sure that focus is paid to keep the abs tight.
Side Plank: Hit the obliques by resting your body on one forearm and the side of the same side
foot (with the other foot stacked on top). The opposite arm may be placed on the hip, or pointed
straight in the air.
Plank Walk-up: A dynamic and more advanced version of the traditional plank. Begin in the
regular plank position. Place one hand at a time into a push-up position. Once in the starting
position of a push-up, return to the traditional plank one hand at a time. This variation of the
plank offers strength building benefits to the core and the upper and lower body.
100 Burn:
An approachable way to track the progress of your Jailhouse Strong core routine
is to start with the “ 100 Burn.” Perform the first seven exercises for 10
repetitions, and the last three for a count of 10 seconds, as a means to reach a
total count of 100. The first goal in this routine should be to gradually increase
the repetitions and the count until a total of 1,000 is reached.
Progression in Bodyweight Training:
Even if you are totally green to Jailhouse Strong training and currently unable to
complete the described bodyweight exercises, Jailhouse Strong has progression
options for you. Below are some very effective movements to introduce you to
the benefits of bodyweight training. Each exercise is listed with progressive
steps and sub-steps. Once you complete all the sub-steps, progress to the next
step. To progress, it may require that you complete 1 workout or 20. In either
case, stay the course. Jailhouse Strong is about continual progression.
Progression to Pull-ups/Chin-ups:
STEP 1
Chin-ups/Pull-ups on straight bar (knees bent) - horizontal rows/inverted rows.
Progression 1: 2 sets of 5 reps
Progression 2: 3 sets of 8 reps
Progression 3: 3 sets 12 reps
Progression 4: 3 sets 10 reps (5 second eccentric/lowering phase pull explosive up)
MOVE TO STEP 2!
Chin-ups/Pull-ups on straight bar (feet straight) - horizontal rows.
Progression 1: 2 sets of 5 reps
Progression 2: 3 sets of 8 reps
Progression 3: 3 sets 12 reps
Progression 4: 3 sets 10 reps (5 second eccentric lowering phase explosive pull-up)
MOVE TO STEP 3!
Flexed Arm Hang.
Progression 1: 3 sets flexed arm hang hold 12 seconds, 3 sets 12 inverted rows
Progression 2: 3 sets flexed arm hang hold 21 seconds, 3 sets 12 inverted rows (3 second
eccentric phase)
Progression 3: 2 sets 30 seconds, 3 sets 12 inverted rows (5 second eccentric phase)
MOVE TO STEP 4!
Eccentric Chin-ups/Pull-ups.
Progression 1: Band-assisted Chin-ups 3x3, Eccentric chin-ups (jump up lower to full
extension take 5 seconds) 3 sets 4 reps
Progression: 2: Band-assisted Chin-ups 4x4, Eccentric chin-ups (jump up lower to full
extension take 7 seconds) 3 sets 4 reps
Progression 3: Band-assisted Chin-ups 5x5, Eccentric chin-ups (jump up lower to full
extension take 8 seconds) 3 sets 4 reps
Now y ou are ready to do legit pull-ups/ chin-ups. While the terms pull-up and chin-up can be
used interchangeably, a pull-up is performed with an overhand grip (pronated), a chin-up with an
underhand grip (supinated). If y ou want to perform chin-ups, do the exercises above with an
underhand grip. If y ou want to perform a pull-up, do the exercises above with an overhand grip.
We suggest mastering the chin-up before the pull-up, because the pull-up is more difficult.
Progression to One-armed Pull-ups/Chin-ups:
After you master the pull up/chin up, you can progress to a one-armed variation.
Have a band hanging from a bar, one hand grips the band and the other hand
grips the bar. Pull yourself up. Once that gets easier, move your hand further
down the band. This provides less assistance. Another variation is to progress
toward the one-arm pull up (just like Rocky Balboa). Grip the off hand on the
wrist. As this gets easier, move your hand down toward your forearm.
Progression to Pistol Squats:
STEP 1
Use a box to do a pistol squat (touch butt to box like a box squat). For the
next set, put non-squatting leg straight out in front of you, squatting down
on opposite leg.
Progression 1: 1/4 squat x 2 x10 reps (each leg)/both ways
Progression 2: 1/2 squat x 2 x8 reps (each leg)/both ways
Progression 3: 2/3 squat x 2 x7 reps (each leg)/both ways
Progression 4: 3/4 squat x 2 x 6 reps (each leg)/both ways
Progression 5: 7/8 squat x 2 x 6 reps (each leg)/both ways
Progression 6: Full squat x 2 x 6 reps (each leg)/both ways
MOVE TO STEP 2!
Use bands around a power rack to grab for stability.
Progression 1: 1/2 squat x 2 x 8reps (each leg)
Progression 2: 3/4 squat x 2 x 8reps (each leg)
Progression 3: Full squat x 2 x 6reps (each leg)
Progression 4: As you get more and more comfortable, use a thinner and thinner band
MOVE TO STEP 3!
Time do a Pistol Squat!
Progression to Push-Ups:
STEP 1
Wall Push-ups with feet close to wall.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3: 2 x 10 reps (5 second eccentric)
MOVE TO STEP 2!
Wall push-ups with feet further away from wall.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3:2 x 10 reps (5 second eccentric)
MOVE TO STEP 3!
Knee push-ups with feet on ground.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3: 2 x 10 reps (5 second eccentric)
MOVE TO STEP 4!
Knee push-ups with feet raised up and knees on ground.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3: 2 x 10 reps (5 second eccentric)
Now you are ready to do a real push-up!
Progression to Handstand Push-Ups:
STEP 1
Downward dog position (a yoga position which in jailhouse terms is face down and ass up, with
hands and feet on the floor), with head between shoulders. Drive head forward to ground and
touch, then push up.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3: 2 x 10 reps (5 second eccentric)
MOVE TO STEP 2!
Start elevating feet higher by using a small plyometric box. Keep head between shoulders and
drive head forward toward the ground. Touch your head to the ground and push up.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3: 2 x 10 reps (5 second eccentric)
MOVE TO STEP 3!
Continue to elevate to a higher plyometric box.
Progression 1: 2 x 10 reps
Progression 2: 2 x 15 reps
Progression 3: 2 x 10 reps (5 second eccentric)
MOVE TO STEP 4!
Time to do a legit hand stand push-up! Hand Stand push-ups scream Jailhouse Strong!
Progression to One-armed Push-up
Of course you have to be able to complete a regular pushup!
STEP 1
Wall One-armed Push-ups with feet close to wall.
Progression 1: 2 x 10 reps (each arm)
Progression 2: 2 x 15 reps (each arm)
Progression 3: 2 x 10 reps (5 second eccentric) (each arm)
MOVE TO STEP 2!
-One-armed Wall Push-ups with feet further from wall.
Progression 1: 2 x 10 reps (each arm)
Progression 2: 2 x 15 reps (each arm)
Progression 3: 2 x 10 reps (5 second eccentric) (each arm)
MOVE TO STEP 3!
One-armed push-ups on knees with feet on ground.
Progression 1: 2 x 10 reps (each arm)
Progression 2: 2 x 15 reps (each arm)
Progression 3: 2 x 10 reps (5 second eccentric) (each arm)
MOVE TO STEP 4!
One-armed Push-ups on knees with feet raised up and knees on ground.
Progression 1: 2 x 10 reps (each arm)
Progression 2: 2 x 15 reps (each arm)
Progression 3: 2 x 10 reps (5 second eccentric) (each arm)
MOVE TO STEP 5!
One-armed Push-up using a box or object to place one hand on while the other hand is on the
ground (medicine ball works great).
Progression 1: 2 x 10 reps (each arm)
Progression 2: 2 x 15 reps (each arm)
Progression 3: 2 x 10 reps (5 second eccentric) (each arm)
MOVE TO STEP 6!
Wrap a band around a power rack, step through it and pull the band around your chest. Do
one-armed push-ups with band giving assistance on the way up.
Progression 1: 2 x 10 reps (each arm)
Progression 2: 2 x 15 reps (each arm)
Progression 3: 2 x 10 reps (5 second eccentric) (each arm)
MOVE TO STEP 7!
Time for a real one-armed push-up!
Workouts:
Jailhouse Method (reverse pyramid) - The Jailhouse Method may be done
with any type of bodyweight exercise in a descending order of repetitions. The
Jailhouse 20 is a total of 210 total repetitions, where set 1 is performed with 20
repetitions, set 2 is 19 repetitions, set 3 is 18 repetitions, etc. Each set descends
by one less repetition. A Jailhouse 30 is a total of 465 repetitions. After each set
is performed, walk 16 feet (8 feet across your cell and 8 feet back).
Juarez Valley Method – Like the Jailhouse Method, the Juarez Valley Method
may be done with any type of bodyweight exercise. Unlike the Jailhouse
Method, the Juarez Valley Method offers alternating ascending and descending
reps. Repetitions are performed in descending order on all odd-number sets, but
repetitions are performed in ascending order on even-number sets. In the middle,
they meet! A Juarez Valley 20 is performed liked this:
Set 1 - 20 reps
Set 2 - 1 rep
Set 3 - 19 reps
Set 4 - 2 reps
Set 5 - 18 reps
Set 6 - 3 reps
Set 7 - 17 reps
Set 8 - 4 reps
Set 9 - 16 reps
Set 10 - 5 reps
Set 11 - 15 reps
Set 12 - 6 reps
Set 13 - 14 reps
Set 14 - 7 reps
Set 15 - 13 reps
Set 16 -8 reps
Set 17 - 12 reps
Set 18 - 9 reps
Set 19 - 11 reps
Set 20 - 10 reps
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 contrast, the Juarez Valley Method keeps a steady level of
difficulty throughout the workout.
Total Repetition Method – Similar to the previous methods, the Total
Repetition Method may be done with any type of bodyweight exercise.
However, the chosen exercise is performed in the fewest number of sets to hit the
prescribed amount of repetitions. Using the Total Repetition Method,100 pull-
ups might look something like this: Set 1 - 15 reps, Set 2 - 12 reps, Set 3 - 11
reps, Set 4 -10 reps, Set 5 - 10 reps, Set 6 - 9 reps, Set 7 - 8 reps, Set 8 - 7
reps, Set 9 - 7 reps, Set 10 - 6 reps, Set 11 - 5 reps.
Increasing Intensity for Continued Progress:
As mentioned before, convicts get stronger because of progressive overload.
This means that more reps, sets, shorter rest periods, additional weight added to
your body, and increased frequency of training are essential components to
progressively making training more intense. If you do not progressively
overload your training, you may be able to maintain. But, more than likely,
you will lose ground. As physical beings, we are either are evolving or
regressing. Choose to evolve.
The take-home lesson here is simple: If you continually use the same reps, sets,
frequency, training loads and methods of training, your performance will remain
the same or regress!
Why does this happen? The answer is simple: Your body adapts to the way
that you train. That’s why we must continually increase intensity, and train to
be strong and ready for any type of situational challenge.
Keep in mind that more is not always better. You want to gradually overload
your training. So, do not start off doing 3,000 Hindu squats daily, because
periods of very intense training must be counter-balanced by lower intensity
periods (also called deloads). You must have a period of active recovery.
Sometimes, this means completing lower-intensity workouts for a day, or even
up to a week. At times, it can be approximately 50-70 percent of the total
workload. In other instances, it may be a brisk thirty-minute stroll around the
yard.
Use it or lose it! If you start working out hard now, but take a month off, it will
be like pissing into the wind … you will not like the results. Consistent and
persistent training are the building blocks for Jailhouse Strong progression.
V - Burpees
Burpees are an old-time jailhouse favorite. But before they became the favorite
exercise of inmates, they gained popularity during World War II as a way to
evaluate the strength, endurance and agility of the soldiers of our finest
generation. The value of burpees for the everyman comes from specific
movement patterns and joint angles that allow one to work virtually every
muscle in the body.
To get a little scientific, all of the different muscles and movements involved in
burpees cause the exercise to be classified as a compound, multi-joint
movement. As a compound, multi-joint movement, burpees enable the
production of more testosterone than a more isolated exercise (like a dumbbell
bicep curl). The benefits of a rise in testosterone include increased muscle mass,
and a decrease in body fat. Generally, burpees are performed in sets, or intervals,
which are more effective than traditional aerobic training for fat loss. By upping
the intensity of the burpee interval training, one can increase the aerobic benefit
of burpees.
Turning away from muscle gain and fat loss and looking toward functional
training, burpees engage almost every muscle and joint in your body. This
forces your central nervous system (CNS) to work synergistically with your
major muscle groups. Enhancing the combined effort will increase performance
in any sport that requires multiple movement patterns and joint actions.
Increased performance in movement pattern and joint actions improves activities
ranging from cage fighting, to helping that hot coed with her luggage.
What is a Burpee?
If burpees are so great, why don’t more people include them in their workouts?
The reason is simple: No one makes money if you do burpees. Burpees do not
require fancy equipment, a famous personal trainer, or membership in an elite
fitness club. All you need is your body, and a minimal amount of space. The
bottom line is that, unlike many fitness trends and programs, burpees do not
benefit anyone but you.
In its original form, the burpee was performed in four steps. However, since the
1940s, a plethora of variations have evolved. Therefore, the initial burpee
became known as the “ Four Count Burpee.”
Executing a Four Count Burpee
Start in a standing position.
Count 1 - Drop into a squat position and place your hands on the ground.
Count 2 - In one rapid motion, push your feet straight back into a plank (push-up position).
Count 3 - In one quick movement, again return to the squat position.
Count 4 - Return to the original starting position.
Because the burpee is not limited by a machine or free weights, there are
countless variations that can be done to increase intensity and difficulty. Here are
just a few examples:
Burpee Push-up – At the bottom push-up position, go on and perform a push-up. Performing
one push-up would be known as a 5-count burpee. You can progress to more push-ups. Old
time veteranos may consider diamond push-ups, Hindu push-ups or even one-armed push-ups.
Mexican Burpee- From the bottom push-up position, perform consecutive push-ups. As you get
back to the start position, lift the left knee in the air, then the right knee. Adding knee lifts are
great for building abdominal/core strength, and it has functional transference to street fighting
by mimicking the delivery of a knee strike.
Jumping Burpees- Complete a regular 4- or 5-count burpee, then jump as high as possible
before starting the next burpee. The addition of the jump builds explosive power and strength
endurance. The benefits of increased explosion range from faster reflexes in a selfpreservation scenario at the gas station at 3 AM, to clearing out of your office cubicle before
the crowds ruin your happy hour.
Broad Jump Burpees- While these may be tough in the confines of your cell, you always have
yard time. This is like a jumping burpee, but you don’t jump up. Instead, jump forward as far as
possible.
Hurdle Burpee- For this version, you perform a four-count burpee, then jump over an object.
If an object is not available, jump up and bring the knees as high as possible into a jump tuck
burpee.
Pull-up Burpee- After completing a burpee, jump up to a pull-up bar and perform a pull-up. An
advanced version of this can be done with multiple pull-ups, or by adding a muscle-up.
One-legged Burpee- For those who are more advanced, bend at the waist and put your hands
on ground so that they are in alignment with your shoulders. Now jump back with the standing
leg to push-up position. Then jump forward with the one leg that was extended, and do a oneleg jump. Alternate sides. This movement can help eliminate asymmetrical physique blemishes
and movement patterns. Also, this has direct transference to most real-life activities that
require some kind of unilateral (one-limbed) balance.
Old-school Blood and Guts 8-Count Burpee- A burpee with a jumping jack on the ground. The
eight-count movement is as follows: (Count 1) squat with your hands on the ground, (Count 2)
kick your feet back, (Count 3) kick your feet out to form a Y shape, (Count 4) bring your feet
back together, (Count 5) descend into the lower portion of a push-up, (Count 6) ascend into the
upper part of the push-up, (Count 7) bring your feet back under you, (Count 8) jump straight
up.
Mountain Climber Burpee- Do a traditional push-up burpee (5 count), but after performing the
push-up, do two mountain climbers. This builds flexibility and abdominals of steel that protect
your vital organs from blunt force trauma, and minimize the damage of makeshift edged
weapons.
Handstand Burpee- For the real Sultans of Strength, perform a traditional 5-count burpee, but
after the push-up, kick into a handstand, and then back down into push-up position, then, finish
the movement of the burpee. Among the benefits of this variation are an increase in
coordination and strength, and bowling ball-like deltoids.
Jumping Jack Burpee- Similar to a jumping burpee, but after the initial vertical jump is
performed, land and do five jumping jacks. Remember the jumping jacks in junior high school
gym class? Nothing beats the basics.
Pistol Burpee- Do a jumping burpee, and upon completing the jump, land and do one pistol
squat with each leg. The nature of this movement has benefits in a world where real life
happens unilaterally (that is, you eat with one hand, throw a punch with one arm, kick with one
leg, etc.).
Lunge Burpee- Do a four-count burpee followed by one lunge with each leg. The
benefits of lunges range from stronger takedowns in a no-rules combat encounter, to tighter
buns in a no-clothes bedroom encounter.
Jailhouse Strong Baker’s Dozen Routine
Like all of the Jailhouse Strong bodyweight movements, the following routine
can be completed in your cell, your hotel room your office, or the extended bed
of a pick-up truck. However, the 8-foot walk between sets was taken from the
standard size of a correctional facility cell.
Performed in Descending order:
Perform 13 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 12 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 11 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 10 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 9 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 8 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 7 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 6 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 5 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 4 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 3 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 2 burpees
Walk 8 feet, turn around, and walk back to start.
Perform 1 burpee
Walk 8 feet, turn around, and walk back to start.
Once completed, you will have banged out 91 burpees. As a goal, finishing the
above routine (using four-count burpees) in 12 minutes is above average, 10
minutes is very good, and with 8 minutes you are on your way to Sultan of
Strength status. Once you can complete the above routine in 8 minutes or less,
it is recommended that you use more advanced burpee variations. Some inmates
like to go back up the pyramid in ascending order from 1to 13. If you can do the
Jailhouse Baker’s Dozen in both directions in under 18 minutes, you are a bad
ass.
Prisoner Burpee Challenge
The Prisoner Burpee Challenge is a son of a buck! Like the Baker’s Dozen, it is
performed in descending order. While it may seem redundant to include this
program, it is included because there are established norms that you can shoot
for, and eventually shoot to demolish!
Perform 20,19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 burpees. However,
these burpees are six-count, and they require a push-up and jump. Complete this
as fast as possible. Below 25 minutes = good, below 22 minutes = excellent,
below 18 minutes = you own the yard and the warden will call you “ Sir.”
Tabata Burpee Routine
Any exercise can be incorporated into the Tabata training! The basic outline of
the Tabata training method is as follows:
4 minutes long
20 seconds of intense training (in this case as many burpees as possible)
Followed by 10 seconds of rest
Done for a total of 8 sessions or rounds
The Tabata protocol can start off with one round. It is not meant to be paced,
but rather, it should be a frenzy of fitness fury. Start off with one round, work
your way to two rounds, then eventually top out at four rounds (taking a 1minute break between rounds). This will make the goal workout 20 minutes in
duration. If you can get 6 reps per interval you are in good shape. However, if
you reach 8 reps per 10-second interval, you are in great shape, and will pretty
much be conditioned to meet any type of volatile situation.
Tabata Burpee is one of the most intense High Intensity Interval Training
(HIIT) workouts on record! Just four minutes in one round will increase
metabolic rate, which in turn increases fat loss. Thus, it is a very time-efficient
way to increase your ability for all high-intensity exercise, your anaerobic and
aerobic capacity, and your mental toughness.
Remember: Each set is balls to the wall because this is a sprint, not a marathon!
Burpee Progression
When you are slamming the pig iron it is easy to track progress. Put more
weight on the bar, and you are stronger. You have to make progress in your
bodyweight exercise and conditioning exercises as well. In regard to this, one of
the first tenets learned in physiology is the principle of overload. This simply
means that training must progressively increase in intensity over a period of
time. Using the same reps, sets, frequency, training loads and methods will not
result in increases in performance.
The Jailhouse Strong Baker’s Dozen routine is a great place to start with a fourcount burpee. It is a total of 91 burpees, with your goal being to make it in
under 8 minutes. Then, you should progress to more difficult variations of the
burpee. If all you ever did for exercises was burpees, you could continue to make
physical gains, because we have provided a significant amount of exercise
variations, rep schemes and way to increase intensity.
There are tons more routines. Be creative, decrease rest intervals, add reps, and
add sets. Always challenge yourself to set personal records and outdo others!
VI - Bodyweight Workout Routines
Like any type of training, bodyweight workouts need to be intense to get
results. Yet, if you attack bodyweight training with reckless abandon, you could
reach a plateau and cease to make progress. Or worse yet, you may face a serious
injury, like a muscle tear or severe mental fatigue. On the outside, you may be
able to afford being mentally fatigued and taking a sick day. Inside prison,
mental fatigue can be detrimental to maintaining that level of consistent
readiness that keeps an inmate from becoming a victim.
Inmates are full of stories about pumped-up prisoners who train every day and
reach incredible levels of size and strength. While this may sound appealing, the
reality is that alternating the level of your training intensity will ensure that you
continue to make progress, reduce the likelihood of injury, and stay mentally
sharp.
In scientific terms, cycling training methods, volume and intensity is called
periodization. In jailhouse terms, paying attention to overtraining is called
listening to the “ feeling” of your body. Much of the jailhouse approach to
training is based on an intuitive sense about what your body needs. Sometimes
it needs to be pushed, hard, and sometimes it needs to rest, badly. In either
case, you need to listen to your body to ensure that are able to provide what it
needs.
Rest More or Increase Frequency
If you feel that you may be overtraining, look for these symptoms:
Persistent muscle soreness
Elevated resting heart rate
Decreased libido
Increased susceptibility to infections
Increased incidence of nagging injuries
Irritability
Feelings of inadequacy and depression
Lack of motivation
Lethargy
Insomnia
Decreased appetite
Weight loss
The simplest way to handle these symptoms is to back off! Reduce the
frequency of training, take a deload week, take a vacation, take action that will
give your mind and body a rest.
While there are a number of dangers related to overtraining, undertraining is
generally more of a problem than overtraining! In a world where eight-minute
workouts are seen as a legitimate way to enhance physical prowess, this should
not be shocking. When you start a program, your body may go through a major
shock, and you could be tired and sore from head to toe. In this initial phase,
this may not be a sign of overtraining, but adaptation. This period of adaptation
is common, as your body becomes accustomed to a heavier workload.
At first, it may be difficult to decipher adaption from overtraining. However, the
more you train, the more in tune with your body you will become, and the
easier it will be to feel what your body needs.
Drop Body Fat
You can’t flex fat! Excessive body fat is unattractive, and has many adverse
health effects. In addition, excessive body fat is a major hindrance to bodyweight
training adeptness. If you have extra layers of fat, you may be able to lift more in
the squat and bench press, but you will be much weaker in your relative
strength (strength per weight ratio). With low levels of relative strength, you are
not able to properly handle your body weight. If you are not able to handle your
own weight, you are going to have a hard time handling yourself in a real
combat situation.
So, follow the provided dietary guidelines, get lean, master bodyweight
exercises, and be ready.
Master the Beginning Stages
Provided in the Jailhouse Strong program are progressions to master
bodyweight exercises. Take advantage of this tool! An inmate with nothing but
time is able to be diligent and progress incrementally. Take the same approach,
and be patient. It will pay off. Rome was not built in a day, neither is a
Jailhouse Strong physique.
Concentrate on the Negative
Dorian Yates claims that the biggest mistake most beginning lifters make is that
they do not concentrate on the negative portion of the lift. Numerous scientific
studies show the importance of negatives (eccentrics). A focus on the negative
can also be applied to bodyweight training. For example, James “ Fed”
Carroll’s jailhouse bodyweight training program revolved around slowing down
the movement to feel the contraction of each muscle.
To get the most out of your bodyweight workout, establish a mind-muscle
connection. As you lower yourself in a push-up or pull-up, do it with control,
and feel the muscle fibers you are working. The benefits of a controlled
bodyweight movement allow for a safer and more effective workout. Adding a
concentration on the negative of the movement can also increase intensity. For
example, if a set of 20 push-ups is easy, try doing a set of 20 with a five-second
negative.
Keep Leverage in Mind
To increase the difficulty of bodyweight training, consider the proximity of your
extremities to your core. The greater the distance between the muscles you are
targeting and what you are trying to lift, in this case your body, the less your
mechanical advantage. For example, in lifting, if you are completing a deadlift,
and the barbell drifts away from the midline of your body, the weight becomes
much heavier and more difficult to lift. In bodyweight training, lunging with
your hands above your head is more difficult than holding them by your sides.
To increase the difficulty of push-ups, place your hands on the floor in front of
your head. This simple change of limb position increases difficulty. Keep this
concept in mind as you progress through your routine.
Use Paused Reps
When working out, your muscles work like elastic. As you lower yourself on
the negative portion of a movement, your muscles store elastic-like energy.
When you reach the bottom portion of a movement, this spring-like effect helps
reverse your body motion and springs you back to the starting position. This
explosive movement is great for sports, fighting, and adventures in the
bedroom. In acknowledgement of the benefit of explosive strength, one should
not train exclusively with paused reps. Try pausing at the bottom of an exercise
for one second, and nearly half of all elastic energy is gone; after five seconds, all
of that energy is pretty much gone. So, even a one-second pause is going to
force your body to recruit new muscle fibers. With this in mind, add a pause at
the bottom of any bodyweight movement, and feel the increase in difficulty.
Reassess Your Connection to the Floor
To increase the difficulty of your bodyweight workouts, get off the floor.
Elevating your front or back will make even the most mundane workout more
intense. Specifically, this could be done by doing lunges from off a step, or
putting your feet on a bench when doing push-ups.
The next step in elevation bodyweight training is to break a movement into
increments. For example, try a prison squat, do three reps in the bottom
position, then three reps in the middle position, then three reps full range, and
count that as one rep; the muscle will be hit from different angles, and the
workout intensity increases greatly.
Another variation would be to do five smaller reps, instead of one traditional
rep. Specifically, begin at the bottom of a squat, and raise your body in five
movements until your legs are straight. That counts as one repetition.
For another consideration of how to change your relationship with the floor,
consider that tanks are less likely to roll over than unicycles. This is because a
tank has a greater surface area in contact with the ground. If bodyweight squats
are becoming a boring drag and you can crank out rep after rep, try pistol squats.
If push-ups are getting easy, put one leg in the air, or try one-armed push-ups. If
a movement becomes too easy, reduce the surface area that you have in contact
with the floor by doing the movement with one limb (unilaterally).
Live Clean
World record holder and internationally renowned powerlifting author Ernie
Frantz has his Ten Commandments of Powerlifting, and talks about not going
out all night and chasing women. In prison, an active night life is not an
option. On the outside, you have to make the decision to live clean. In general,
this means avoiding alcohol in excess and during hard training; the best option
is to avoid it completely. In addition, stay away from tobacco, recreational
drugs, fast food, fast women and any other vices that can potentially cause a
hindrance to your training. While this book is about physical training, it is
important to stay emotionally healthy. Developing a relationship with a God
and your surroundings will add a spiritual element to your regimen that will
help to balance your emotional equilibrium.
Train hard, live clean, get results!
A Month in the Hole (Jailhouse Strong-Style Testicular
Fortitude)
On the inside, when they throw you in the hole, you have nothing but time.
Time to sit, sleep, think, and TRAIN! In the free world, different circumstances
could create a similar situation of owning nothing but time. For example, you
could find yourself out of work and stuck at a Motel 6 in Evansville, Indiana,
where your goal is getting jacked for the ladies at the high school reunion, and
enticing that punk who bullied you twenty years ago into fisticuffs as a means to
begin the healing process of your emotional scars.
In either case, this workout should be performed twice daily (once in the
morning and once in the afternoon/evening).
Week 1 Day 1
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
These exercises are performed in a circuit to absolute failure, unless otherwise
noted. Repeat this circuit four times.
Week 1 Day 2
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 1 Day 3
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 1 Day 4 Repeat Day 1
Week 1 Day 5 Repeat Day 2
Week 1 Day 6 Repeat Day 3
Week 1 Day 7 Off
Week 2 Day 1
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 2 Day 2
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 2 Day 3
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 2 Day 4 Repeat Day 1
Week 2 Day 5 Repeat Day 2
Week 2 Day 6 Repeat Day 3
Week 2 Day 7 Off
Week 3 Day 1
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 3 Day 2
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 3 Day 3
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 3 Day 4 Repeat Day 1
Week 3 Day 5 Repeat Day 2
Week 3 Day 6 Repeat Day 3
Week 3 Day 7 Off
Week 4 Day 1
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 4 Day 2
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 4 Day 3
Workout A (Ex plosive Power and Strength)
Workout B (Muscle Hypertrophy and Endurance)
Week 4 Day 4 Repeat Day 1
Week 4 Day 5 Repeat Day 2
Week 4 Day 6 Repeat Day 3
Week 4 Day 7 Off
Take a week to deload after this. You can start over and up the intensity with the techniques
described. This is a very intense regimen. Proceed with caution, but remember that
conventional programs get conventional results. They don’t make you Jailhouse Strong!
Limited Yard Time (LYT) Extreme Circuits
The premise of this workout is that you need to get a lot done in little time,
like an inmate with limited time on the yard. The goal is to increase the
number of repetitions and times through the circuit within a 20-minute period.
Initially, rest 20 seconds between each exercise until you progress to no rest,
except the time required to switch exercises.
Unless otherwise noted, perform each exercise one rep shy of failure. If it is a
unilateral (one limb at a time) movement, start with the weaker limb. As a
means to limit imbalances, match repetitions on the stronger side.
Do this circuit 2-3 times weekly.
5 Days a Week OG Bodybuilding Program (for the serious
bodyweight trainer)
This is a more advanced workout for those who have already built the base of
their jailhouse strength.
Complete each exercise one repetition short of failure, and repeat the circuit for a
period of 30-45 minutes. To ensure that muscles receive a break in the midst of
this Jailhouse Strong bodyweight blast, perform the circuit in the order that the
exercises are given. Once the prescribed number of repetitions are achieved,
increase the amount of repetitions, or progress to more advanced variations. Do
this routine for 8-12 weeks before switching to another Jailhouse Strong
bodyweight workout.
Monday & Thursday
Tuesday & Saturday
Wednesday
New Fish Routine
A “ Fish” is a new inmate. So, this workout is for one who is looking to build
a foundational level of jailhouse strength. Work set should be defined as one rep
shy of failure. If any of the exercises are too difficult, refer to the Progressions
section.
Monday
Tuesday - Off
Wednesday
Friday
20-Minute Administrative Segregation Workout (AS)
When on administrative segregation, inmates may have only 20 minutes a day
to workout. Next time you find yourself with twenty minutes to wait for your
fashion-conscious girl to finish her make-up and hair, kick off your loafers and
get through this Jailhouse Strong Administrative Segregation workout! This
routine can be done up to three times a week, minimally twice a week, but once
is better than none at all.
If you are unable to do any of these exercises, see our Progressions and
remember, it’s not where you start, it’s where you finish!
Week 1
Perform each exercise for 15 seconds, and rest 45 seconds.
Week 2
Perform the same exercises with the same start time. But the exercises
will be completed within 20 seconds, and with a 40-second rest.
Week 3
Perform the same exercises with the same start time. But, the exercises
will be completed within 25 seconds, and with a 35-second rest.
Week 4
Perform the same exercises with the same start time. But, the exercises
will be completed within 30 seconds and with a 30-second rest.
Week 5 (Deload)
Each exercise will be performed for 15 seconds, and with a 45-second
rest.
Week 6
Perform each exercise for 15 seconds, and with a 45-second rest.
Week 7
Perform the same exercises with the same start time. But, the exercises
will be completed within 20 seconds, and with a 40-second rest.
Week 8
Perform the same exercises with the same start time. But, the exercises
will be completed within 25 seconds, and with a 35-second rest.
Week 9
Perform the same exercises with the same start time. But, the exercises
will be completed within 30 seconds, and with a 30-second rest.
Week 10 Deload
Repeat Week 6.
VII - Jailhouse Strong and the Weight Pile
Courtesy of Tyrus Hughes
In the 1970s, there was a war going on in South Central L.A., but this war
didn’t end with 1, 2, or even 10 tours. Every day was a new tour in this war
zone for these street soldiers. During this time, turf disputes were settled with
street fights, gun fights, or by any means necessary.
To prepare for these battles, another war was declared in South Central; the war
on the pig iron.
At the same time that inner-city Los Angeles streets were turning into
battlegrounds, suburban white kids from all over the United States headed west
and began to train at the idyllic environment of Muscle Beach in Venice Beach,
California. This setting had an element of idealism, which caused many iron
game historians to refer to this as the “ Golden Era” of bodybuilding. However,
just south of Interstate 10 in the City of Angels, another great, but less
recognized, tradition of bodybuilding was forming.
Although not generally acknowledged by most iron game enthusiasts or street
gang experts, bodybuilding was at the foundation of the formation of the Crips
street gang. Crips co-founder Angelo “ Barefoot Pookie” White spoke about
these early times: “ In them days you didn’t just get jumped in, you got
recruited. Bodybuilding was huge to the Crips. We wanted people who proved
themselves as a street fighter or on the weight pile.” According to Barefoot
Pookie, most of these Crips bodybuilders got their start in YA (California
Youth Authority), where guards and counselors taught young iron game
enthusiasts how to train.
Courtesy of Tyrus Hughes
Examples of the effectiveness of this type of training can be seen in the massive
builds of Mike Christian and Tookie Williams. IFBB hall of fame bodybuilder
Mike Christian was one of the greatest bodybuilders of all-time. But, before his
bodybuilding career, Christian established his street credit as an “ OG” leader of
the Inglewood set of the Crips. Many bodybuilding pundits believe that
Christian would have had even greater success had he been more marketable to
the “ main stream” (for example, not wearing his “ do-rag” to contests and while
guest posing). Regardless of the discrimination Christian faced, he is still
regarded as one of the all-time greats.
A casual Google search of Tookie Williams will lead you to an image of a
marble slab of man who was carved into some serious mass with sharp cuts, a
sculpted physique that he maintained year round. In Barefoot Pookie’s words,
“ There is not a gay bone in my body, but Tookie was a big fine man.”
Unfortunately for the jailhouse iron game enthusiasts, the trail blazed by
Christian and Tookie, and others, reached an end when California banned
weightlifting in prisons in 1992. According to Barefoot Pookie, up until this
point, to be considered a respected weight lifter among some of the black
California prison gangs, one had to bench press at least 300 pounds. However,
many members bench pressed well over 500 pounds (raw). While it has become
a trend to eliminate weights from correctional facilities, we can still look back
and emulate the type of training performed during jailhouse bodybuilding’s
early days. Moreover, blending the pig iron with body weight exercises can
build the Jailhouse Strong look that combines an aesthetically pleasing
physique with combat ready muscles.
The old-timers on the prison yard did not have access to Nautilus machines and
all of the modern day advances that characterize the workouts of socialites from
Santa Monica to Manhattan’s Upper East Side. What they did have were the
bare-bones, basic strength training movements that build large hunks of muscle
and cause jaw-dropping stares in even the most elite lifting circles. These ironclad physiques were built with bench presses, weight dips, all sorts of pull-up
variations, squats, deadlifts and rowing variations, and finished with high-rep
bodyweight exercises for a burn. Very basic, but brutally effective!
The key to weight training is to use basic, compound, multi-joint lifts to build
ideal size, strength, power, and symmetry. What does this mean? To get big
and strong, you need to keep core lifts at the core of your program. So, for back
development, deadlifts beat lat pull-downs; to build the chest and triceps,
weighted dips take precedence over a cable movement; standing presses will
beat out machine lateral raises; front squats are superior to leg extensions … you
get the idea.
Remember, a great Jailhouse Strong Program will have both compound (multijoint movements) weight training movements, along with compound
bodyweight movements. The key is integrating both synergistically.
The Core Lifts
Scott Smith courtesy of Hardcorepowerlifting.com
The Squat
While it doesn’t much matter if you back squat, front squat, Olympic squat,
Zercher squat or belt squat, you do need to squat! But, when you squat,
remember that your body was created to go through the full range of motion,
and partial reps will only yield partial development.
Here are a few tips to efficiently squat max weights:
Walk out with one step on each leg; make your walkout as short as possible to safely perform
the squat
Initiate the movement by breaking at the hips, not the knees
Push the knees out as you descend, reverse, and ascend
Hold your breath throughout the entirety of the movement, breathe between reps
Come out of the hole by driving your head and upper back into the bar
Keep your chest up
Keep the back arched, and shoulder blades together
A tree is only as strong as its trunk. Build you some tree trunks!
The Overhead Press
Stefan Petursson courtesy of Svavar Sigusteinsson
The overhead press is one of the most effective exercises to build a strong and
powerful upper body. It is performed by resting the bar on your shoulders in the
front, legs are locked, and your back is straight. From the resting, or rack
position, the bar is lifted until the elbows are fully extended. While the
overhead press is primarily a shoulder movement, it works the whole body.
Your legs and core stabilize the weight, while the shoulders and triceps press
the weight up.
A good reminder is to “ squeeze the glutes.” Because so many muscles are
worked in this compound movement, it is one of the best overall upper body
muscle builders. Unlike the bench press, the overhead press not only works the
front of the shoulder, but the entire shoulder. For this reason, this lift was a
staple upper body movement for old-time strongmen.
The Bench Press
“Big” Al Davis courtesy of Hardcorepowerlifting.com
The bench press needs no introduction, because a strong bench press has been a
symbol of male physical prowess for decades. The bench press allows one to
literally handle the heaviest weight of any upper body exercise, and it is a true
strength builder. Moreover, the bench press is a compound, multi-joint exercise
that can help you build massive strength and power.
Some things to remember when bench pressing:
Your grip width for a regular bench press grip should be slightly wider than shoulder-width
Wrap your thumb around the bar (thumb-less grips have been responsible for many serious
injuries)
The bar should be close to your wrist and palms, not by the fingers (this would be a recipe for
severe wrist pain)
When gripping the bar, the jailhouse strength athlete should make sure to squeeze the bar
Tighten your upper back before you lift the weight out of the rack. This gives you a solid base
from which to perform the press. Additionally, it allows you to engage your upper back to help
lift the weight. If you do not keep your chest up, you will enhance your chance of shoulder
injury and lose power.
You must maintain this chest position through the entirety of the lift
Your elbows should be in (but not excessively) while bench pressing (on both the descending
and ascending phases of the lift)
The Deadlift
Brandon Cass courtesy of Hardcorepowerlifting.com
“ Functional training” is a hot buzzword that is frequently used to describe
exercise fashion, rather than exercise science. This functional training charade
often describes a side show that takes place at chrome palace fitness centers
around the globe. The hard reality is that a functional exercise serves a purpose
and generally prepares you for sport, combat or work, while exercise fashion
serves the purpose of making room for another line of spandex clothing.
Functional exercises train movement patterns, not individual muscles in an
isolated fashion. Fashionable exercises train DVD producers to recognize what
workout fads will appeal to overweight soccer moms.
With this division in mind, there is absolutely nothing more functional than to
pick up a heavy load off the ground. To ensure that you are getting all the
functional benefit from the deadlift, do not use straps, because they inhibit the
potential benefit of increasing your forearm strength.
Some reminders for proper deadlift technique:
Push through your heels
Middle of the foot should be directly under the bar, the shins must be touching the bar
The back is in extension, don’t round
The shoulder blades should be directly over the bar
The elbows must remain in full extension throughout the entirety of the movement
Lower the bar in the opposite way the bar was lifted in terms of hip and knee angles
The deadlift is the ultimate back builder. But deadlifts also work virtually every muscle in your
body. This is a sure-fire recipe for becoming Jailhouse Strong!
Pig Iron Program
The Jailhouse Strong Pig Iron Program
Unlike the empty promises of the late-night infomercial’s fitness ‘guru,’ the
Jailhouse Strong Pig Iron Program does not guarantee massive results in five
minutes a day, or offer any fitness shortcuts. This guide to making the weight
pile work for you is a no-frills, result-oriented system that will pack on lumps of
muscle and build real strength, the kind of broad-shouldered power that any oldtime circus strongman or longshoreman would respect.
Rest-Pause Method
The Jailhouse Strong Pig Iron Program is based on the Rest-Pause Method,
which was popularized by “ The Scranton Strongman” Jim Williams during his
incarceration in Rockview State Correctional Facility during the early 1960s.
Williams was in and out of the system for charges related to assault,
counterfeiting, and pimping, and these indiscretions allowed Big Jim valuable
time on the prison weight yard to build his body and cultivate his strength
training methods. Williams’ success as a powerlifter indicate the value of his
methods. Specifically, he is the second man to bench over 600 pounds
(competitively).
The Rest-Pause Method breaks down one set into several mini-sets, with a brief
rest between each. Depending on the intensity level and what you hope to
accomplish, there are several different methods that can be used. Traditionally,
for strength, the lifter takes a single rep at 85-95 percent of his one-repetition
max, then waits 15-30 seconds before performing another single with the same
weight, and repeats this process until failure. This method is effective for
gaining strength, but it is not as effective for gaining size. But, to be Jailhouse
Strong is to have both.
The way that Jailhouse Strong uses the Rest-Pause method begins with finding
the correct weight to load on the bar. So, if the lifter’s one-repetition max bench
press max is 200 pounds, and 80 percent is called for, put 160 pounds on the
bar. It is important that you have accurate one-rep maxes before beginning the
program. Once you have the right weight, all percentages assigned are based on
your one-repetition max in the core lift assigned. For Week 1 you will do 80
percent (160 pounds in this case) for six sets of three reps, with the last set
being a rest-pause. Perform the first 5 sets for 3 repetitions, regardless of lack of
difficulty. On the last set, do the rest-pause method, lifting the weight as many
times as possible without failing, then stop, rest for the allotted time (20 or 30
seconds), do the same weight again one rep shy of failure, and repeat one more
time. Thus, one Rest-Pause set is, in fact, three sets. If your max on the bench
press is 200 pounds and you are doing Day 1, Week 1, the sequence might look
like this:
Why the Rest-Pause Method? This method is a great way to break plateaus. It
teaches you how to grind out reps, and it is very time efficient. While your
muscle fibers will be very fatigued (because of the short repetitive bout), you
will build a fantastic mind-to-muscle connection and experience a T-shirtpopping pump. However, this training is very taxing on the central nervous
system; that’s why you will not do it on every exercise. You will avoid going
to absolute failure on core movements, and every fourth week you will take a
deload week (meaning a lower intensity and lower volume week). The deload
week provides ample opportunities to perfect exercise technique on the core
movements, along with performing more bodyweight movements. The research
on the Rest-Pause Method is based on an accumulation of knowledge from the
prison yard and school yard. Long after Jim Williams brought attention to this
type of training, a recent study published in the March 2012 Journal of Science
& Medicine of Sport confirmed the effectiveness of the Rest-Pause Method.
Maybe Penn State will finally catch up with the state pen.
The Program
The system is simple, and is laid out in 4-week cycles, as seen below. For
bench press supplementary exercises, squat supplementary movements, chest
exercises, rowing exercises and arm exercises, pick from the list below, but
remember to follow the specified rep protocols. These movements should be
performed with maximum intensity, and rotated every 1-4 weeks. You are given
freedom to make the program fit your individual specifications. However, stick
to the core movements. If it is easy to lift the weight, do it more explosively or
do more reps on the rest-pause. But never go heavy on the deload, because this
is when active recovery allows for the largest strength and muscle gains to take
place.
After a four-week cycle is completed (three weeks of buildup training and the
one-week deload), start over. At the beginning of each four-week cycle, add 5
pounds to each core lift; or if you feel ambitious, add 10 pounds. Never more!
Do this as long as possible. You can retest your maxes after three 4- week
cycles. Of course, max out after the deload week, so that your body is fresh and
rested! If these jumps seem small, then lift the weight more explosively, and do
more reps! You will get stronger.
Frequency
On paper, this program appears to be four days a week. Always rest at least 72
hours between days 1 and 3, as well as days 2 and 4. Remember, a week is a
man-made concept; it has nothing to do with physiology, or how you adapt to
training. If you cannot train four days a week, make your workout week 8-10
days, because this is your program! Instead of going Day 1-Monday, Day2Tuesday, Day 3-Thursday, Day 4 Friday, you could go Day 1-Monday, Day 2Wednesday, Day 3-Friday, and Day 4-the following Monday. Day 1 of the next
week would begin Wednesday. Do what works for you.
Ex ercise Choices
Bench Press Supplementary
Board Presses (1-5)
Wide Grip Paused Bench Presses
Floor Press
Dead Bench Press (Dead Bench is single repetitions only, for supplementary work
3-8 single are appropriate).
Close Grip Incline Press
Squat Supplementary
Front Squats
Pause Squats
Olympic Pause Squats
Zercher Squats
Overhead Squats
Dead Squats (Dead Bench is single repetitions only, for supplementary work 3-8
single are appropriate).
Step-ups
Chest
Incline Dumbbell Fly
Flat Dumbbell Fly
Decline Dumbbell Fly
Dumbbell Pull Over
Hammer Grip Dumbbell Bench Press
Biceps
Zottman Curls
Barbell 21 curls
Dumbbell Incline Curls (big stretch palms supinated whole time)
Reverse Curls
Ez-Curl Bar Curls
Triceps
Barbell Floor Paused Triceps Ext
Skull Crusher
Rolling Dumbbell Triceps Ext
French Press
JM Press
Dick’s Press
Rowing Variations
Dead Stop Bent Over Rows
Reverse Grip Rows
One-armed Dumbbell Rows
Head Supported Rows
T-Bar Prison Rows
Hamstrings
Leg Curls
One Leg Deadlifts
Romanian Deadlifts
Glute Ham Raises
Pull Throughs
Four Day a Week Routine
Week 1
Note: The most important set is the rest-pause set. We have had the best results
with six work sets with our field tests. If you do better with lower volume, this can
be lowered to 3, 4 or 5 work sets.
Day 1
Day 2
Day 3
Day 4
Week 2
Day 1
Day 2
Day 3
Day 4
Week 3
Day 1
Day 2
Day 3
Day 4
Week 4 (deload)
Day 1
Day 2
Day 3
Day 4
Three Day a Week Routine
Week 1
Day 1
Day 2
Day 3
Week 2
Day 1
Day 2
Day 3
Week 3
Day 1
Day 2
Day 3
Week 4 (deload)
Day 1
Day 2
Day 3
The three-day routine progresses the same as the four-day routine. After the 4week routine is completed, add 5 pounds to the core lift and repeat. If something
is easy, do the movement more explosively, or add repetitions on your restpauses, but do not add additional weight.
Two Day a Week Routine
Week 1
Day 1
Day 2
Week 2
Day 1
Day 2
Week 3
Day 1
Day 2
Week 4
Deload
Day 1
Day 2
With any of the routines listed, the idea is to complete them, then add five
pounds to the core lift each 4-week cycle. If the weight is light, do it more
explosively, and do more repetitions on your rest-pause sets. This program can
be done for many successive months if you are disciplined and do not add extra
weight.
Remember; the core lifts are the key! It is okay to switch body weight exercises
and routines with the ones mentioned throughout the book, because you can
substitute accessory work … but stick to the listed weights.
For neck work, refer to the “ Your Shield, Your Neck” chapter. Neck work can
be done 3 times a week, but muscles growth can be experienced with as little as
1-2 times a week.
Guidelines for Rest Intervals
Bench Press, Squats, Deadlifts, Overhead Presses, Weighted Dips (rest 2-5 minutes), a restpause counts as a set
Supplementary Movements (rest 90-120 seconds)
Body weight movements (rest 45-75 seconds)
Isolation Movements (rest 30-60 seconds)
Talk is cheap! Time to hit the weight pile and make strength and size gains bey ond y our wildest
dreams.
VIII - Your Shield, Your Neck
Ever head out to your local kick and stab bar with one of your bodybuilder
friends for an easy night of drinking, only to have one thug after another come
up to your bulky buddy and want to start some static with this buffed-up dude?
Probably your initial response is that this defies common sense. Maybe you
think that this barroom agitator is looking for a challenge by going fisticuffs
with what appears to be the biggest, strongest, and most threatening person in
the bar.
However, if this barroom bother has been “ in the system,” then this predator
knows what he is doing. Being locked in a caged combat zone produces animallike instincts. Emerging from this experience, ex-cons can see through the
smoke and mirrors. So, while the average person may be intimidated by this
mountain of muscle, the prison-trained eye sees through this mirage of meat.
The dead giveaway for the discerning eye that can differentiate between muscle
function and muscle fashion is the size and density of one’s neck and upper
shoulders. “ Mirror Monkey” bodybuilders do not train their necks and traps
sufficiently, because they think that it causes their shoulders to appear narrower.
In the world of competitive physiques, tan-in-a-can, and neon banana
hammocks, a thick neck is not considered aesthetically pleasing. But, when it
comes to an intimidating physique, the first thing people look at is the neck!
If you want to be functional in a deadly combat situation and look like a bad
ass, you cannot sport a neck that looks like a stack of dimes.
Any smart convict or fighter places a lot of focus on adding weapons to his
arsenal. Hours are spent building shoulder strength to increase punching power,
or years are dedicated to increasing grip strength for tighter chokes. Yet, many
forget the importance of constructing a shield. What do we mean? When a
warrior goes to battle, he must have a sword and a shield. The neck is your
shield when it comes to unarmed combat!
The neck is one of the most crucial areas you can build to create a stronger
defense in the ring, or on the prison yard. The reality is that whether you are a
man of the cloth, a corporate whiz kid, a teacher working in a belligerent public
school or a convict, at some point, a situation will materialize that will need to
be solved by pugilistic principles. A strengthened neck can enhance your
chances of success before the fists even start flying, because you will have a more
commanding physical prowess. Then, if things “ get real,” a stronger neck will
enable you to more easily absorb head strikes and defend strangulation attempts.
Also, a strong neck is helpful in numerous circumstances that one encounters
during a knockdown, drag-out fight. For example, a powerful neck allows the
establishment of a better head position in a clinch, and lends itself to stronger
head butts. Lastly, anecdotal observations and research show a strong neck will
reduce the likelihood of many injuries commonly associated with the
movements of kickboxing, grappling, and MMA (aka unarmed combat).
There are many ways to increase neck strength. Some gyms include machines
used exclusively for neck development. While these machines can be effective if
you have access to them, there are certainly more effective methods to strengthen
the neck that do not require fancy equipment. When it comes to barbell
movements, the deadlift is a great exercise for strengthening the neck. Shrugs
also enable the training of neck muscles. Upright rows and power cleans are two
other effective exercises. However, here are some ideas that should be considered
when constructing a neck training program with minimal equipment:
Nod If You Want a Stronger Neck
This is a staple training technique of Brazilian Jiu-Jitsu and Judo fighters that
evolved out of some of Brazil’s toughest favelas (ghettos). Lie on your back.
Lift your head and bring your chin to your chest for a set of 40 repetitions. Keep
your head off the ground and look to your left for a set of 40. Repeat to the right.
Keeping your head raised off the ground, touch your left ear to your left shoulder
for 40 repetitions. Repeat to your right. Go through this circuit 2-3 times, and
be amazed at the difficulty and effectiveness. Additionally, this movement is
effective in toning muscles around the neck and jaw, helping construct a
classically handsome square jaw line and getting rid of an ugly double chin.
Walk Tall
Josh Bryant
This movement was made popular after it was performed by Brazilian Jiu-Jitsu
legend Rickson Gracie in the 1999 documentary Choke. Attach one side of the
resistance band (a deflated bike tube or an elastic band will work) to an
immovable object (e.g. the bar of a cell or a bunk bed) and loop the other side
around your forehead. With good posture, walk forward until the band becomes
taut. Then, incrementally, continue to move forward. This unorthodox training
technique will increase your neck, and your overall, strength.
We recommend 2-3 sets of 30-50 seconds of continuous forward tension,
followed by a rest interval of a comparable time. Concentrate on maintaining
good posture, not on covering significant distance with poor posture. For
variety, this movement can be performed walking backwards and by
sliding/shuffling laterally (sideways).
Build a Bridge to Strength
For centuries, the wrestler’s bridge has been used by grapplers, and some
boxers. It was a favorite of Mike Tyson, one of the hardest-hitting
heavyweights, and a veteran of the penal system, to develop his neck. This is an
advanced movement, so some may consider this movement dangerous. But, as
we know, anything 100 percent safe provides 100 percent ineffective results.
To perform the bridge, lie on your back and thrust your pelvic area toward the
ceiling. Continue this movement until all your weight is distributed between
your toes and the crown of your head (with your torso in a good arch). To start
off, use your hands (placed alongside your head) as a support system, and then
gradually work to the technique as described. For first-timers, try to hold the
bridge for twenty seconds, and then progress to one continuous minute.
Once that is accomplished, there is not a whole lot of reason to go beyond a
minute. Increase the time slowly as you progress, with no more than five
seconds a session. Remember, this is a more advanced technique, and should
not be attempted by those who lack muscular development in the neck.
The front bridge is an effective variation of the traditional neck bridge. This
movement is performed by creating an arc with your body, while feet and head
serve as the contact points with the ground. In this variation, your stomach is
directed toward the floor (rather than your back). It should be obvious that it is
most effective to perform any neck bridge variation on a padded surface. But, if
you find yourself on a hard surface (like the cold concrete of a prison cell, or the
hardwood surface of a trendy Greenwich Village loft apartment), a pillow or
rolled blanket can serve as your pad. Like the traditional neck bridge, to reduce
the exercise intensity, the hands can be placed on the floor as a means to reduce
the amount of weight that the neck is supporting. Even if you are supporting
your weight on your neck without the aid of your hands, keep the hands in a
ready position to spot yourself in case your strength gives out or you slip. Start
off with 10 to 20 seconds, and work up to a minute. Use the same progression
scheme as with the traditional bridge.
Continually Progressing Your Neck Workouts
As your neck continues to get stronger and stronger, you can continue to
challenge yourself! However, proceed with caution, because neck injuries are no
joke.
Dynamic Neck Bridge
Many MMA fighters and seasoned cons elect for even more advanced neck
bridge variations. The dynamic technique of the neck bridge begins in the
traditional neck bridge, then the feet are used to circle into a front bridge. From
the front bridge, kick back into the traditional bridge. This is a very advanced
movement, and should be done initially with the support of the hands.
Neck Bridge Pull Overs
This is another advanced and old-time favorite. It is beneficial in building the
muscles of the necks, traps, shoulders, upper back and triceps, while increasing
coordination and balance. Hold a traditional neck bridge, then perform a pull
over with a dumbbell, a milk jug, 40 ounce bottle … whatever you can get your
hands on. This one is tough, so be extremely cautious.
Zen and the Lost Art of Isometrics
There are a number of isometric neck exercises, and whenever possible, you
should look for accentuated movements in training (movements that resemble
combat, in this case). Therefore, unlike the common neck exercises performed
by your local gym’s barbell bunnies, the exercises below are performed
standing, not sitting. The only sitting that should be done is over some pruno
in your cell, or cold beers at the neighborhood watering hole. These standing
neck isometrics will be performed with the head aligned with the shoulders
(neutral position) and eyes looking straight ahead. This will also help build
good posture, like the hardened street soldier. What is more, these movements
are effective, relatively safe, and a great way to help build up the strength to
perform a bridge.
Isometric for the Front Neck Muscles
Staying in a neutral position, put one or both hands on top of your forehead. Then,
with maximum effort, push your forehead against your palm(s). To match the
resistance of your head, your palms should allow for no movement of the head,
thus, creating a static hold (isometric contraction). Hold this for 7-10 seconds and
repeat 5-10 times. This can also be done against an immovable object, or
resistance provided by a partner.
Isometric for the Back Neck Muscles
Start with the same position as above, but now place both hands behind the back of
your head to provide resistance for the isometric contraction. Now press the back
of your head, with maximum effort, against the resistance your hands, which again
allow for no movement to take place. This can also be done with a partner or
against an immovable object. Hold this for 7-10 seconds and repeat 5-10 times.
This can also be done against an immovable object or against the resistance
provided by a partner.
Isometrics for Side Neck Muscles (Neck Lateral Flex ors)
Commence this old-time strongman favorite with your palm against the right side
of head. Your head needs to push, with maximum effort, against the resisting palm
so that no movement takes place. Hold this for 7-10 seconds, and repeat 4-6 times
(on your left side as well). This can also be done against an immovable object or
resistance provided by a partner.
Neck Harness Work
This is a good, functional, dynamic exercise that can help build scary neck
strength and pack on slabs of muscle. The harness is primarily used to develop
the front and the back of the neck. This amazing tool is a leather cap/webbing
that should fit tightly on your head. The harness has a chain that hangs down,
to which weights are attached. Once the plates are loaded on the chain, you
move your head backward (extension) in a controlled manner against the
resistance. Initially, use high repetitions in the 15-50 ranges for 2-3 sets. As you
gain strength and familiarize yourself with the movement, you can add heavier
weights and reduce the repetitions to the 5-12 range. Texan power lifter “ Big”
Jim Voronin (who had a 26-inch neck) once did 300 pounds for six reps in this
movement. Neck harness work can be performed standing, or leaning on a flat
bench.
Some folks even do this movement lying on a flat bench belly-up; the weights
are toward the floor, and the chin is tucked to the chest. This version of the
exercise is extremely difficult, and very light weights must be used.
If you do not have a harness but want to build similar neck strength, you can
provide resistance yourself as in the isometric movements, or have a partner who
YOU FULLY TRUST provide the resistance. Harness work is superior to neck
strengthening machines because your body has to recruit stabilizer muscles to
effectively move the weight. Also, free movement is allowed, unlike a machine
that has a built in one-size-fits-all movement pattern.
Importance of a Strong Shield
While many discount the significance of neck training as part of a conditioning
regimen, it is an integral aspect in a fighter’s preparation process. To become
Jailhouse Strong, you must become a fighter who is preparing constantly for
potential battle. When preparing for battle, remember to sharpen your sword,
and strengthen your shield.
IX - Eliminating Kinks in the Armor
As a young man, Chuck Sipes dreamed of gridiron glory. However, when high
school coaches wrote him off as too small to play ball, Chuck looked to other
opportunities for athletic success.
Albert Einstein reminds us that “ coincidence is God’s way of remaining
anonymous.” It was through coincidence, or divine providence, that a teenaged
Chuck Sipes lived next door to Chuck Coker. Perhaps best known for creating
the Universal line of fitness equipment, Coker also developed circuit training
methods like Peripheral Heart Training. The relationship between this fitness
pioneer and his ‘undersized’ neighbor become a fortuitous turn of events that
resulted in Sipes reaching the pinnacle of physical strength and bodybuilding.
Under Coker’s tutelage, Sipes bench pressed 570 pounds (just some 50 pounds
shy of the world record), while also completing jaw-dropping strongman feats of
strength.
When Sipes turned to bodybuilding, he prefaced his lifting sessions with
twelve-hour shifts as a lumberjack. Nonetheless, with grit and determination,
Sipes found success in bodybuilding. He was Mr. America in 1959, Mr.
Universe in 1960, and was the Mr. Olympia runner-up in 1967.
Later in life, Sipes worked for the California Youth Authority (CYA). By
introducing incarcerated and wayward youth to strength training and a rugged
outdoor lifestyle, Sipes hoped to change the trajectory of their young lives.
Through a dedication to physical culture, many of his pupils found purpose in
their life, and turned away from their criminal behavior. Until his tragic death in
1993, Sipes helped many young men in CYA with his message that touted the
benefits of a rigorous physical lifestyle.
Our Discovery
While talking with Angelo “ Barefoot Pookie” White, among others, about the
golden era of bodybuilding in South Central L.A., we heard about the muscular
physiques of early Crips gang members like Tookie Williams, Craig Munson
and Michael Christian. To build these legendary frames of muscle, it seems that
a number of young delinquents came back from CYA bigger and broader because
of strength training lessons from a ‘muscled-up youth counselor.’
From the physical descriptions of this muscled-up youth counselor, and the
types of lifting methods he utilized, it is safe to assume that Chuck Sipes is the
one responsible for creating the training philosophy behind the jailhouse style
strength programs.
Overtraining or Under Working?
In the modern era of training, where neophyte trainees grow increasingly
paranoid about overtraining, Sipes’ methods represent a throwback to a ‘harder’
time. Sipes followed a routine that consisted of tons of sets, tons of reps, and
often, a ton of weight. Moreover, his rest breaks rarely exceeded 10-30 seconds.
This type of training mentality is based on burning desire, rather than scientific
theory.
A chain is only as strong as its weakest link, and behind bars, a weak chain is
not an option. With that mind, these routines target lagging body parts. The
philosophy behind these routines is from Chuck Sipes’ view of increased
frequency training. All the routines still include heavy power movements to
build the big muscles, while also allowing you to specialize in a particularly
lagging muscle group.
Increased Frequency Training
The key to increased frequency training is its strategic planning, and placement
in your Jailhouse Strong plan.
Some bodybuilding methods have been validated by science, while others are
purely a product of ‘bro science.’ For example, contrary to most studies, many
believe the myth that a muscle can only be trained once a week. Prison yard
lifters use increased frequency training to disprove this commonly held
misconception.
Nonetheless, it is important to remember some details when using increased
frequency training. Younger lifters recover faster than older lifters, small muscles
recover faster than bigger ones, and predominantly slow twitch muscle muscles
recover faster than their fast twitch counterparts. In other words a young man can
train his calves more frequently than an old man can train his hamstrings at the
same intensity.
While increasing training frequency can improve a lagging muscle group, there
is a potential concern about stressing your joints and/or your central nervous
system (CNS). To address this concern, train some sessions at submaximal
intensity.
Do not do these workouts past the prescribed six weeks.
Remember to add weight weekly for each exercise.
Specializing in Forearm Development
Nothing a dominants a boardroom table like massive forearms. To build
forearms that will have you rolling up the sleeves of your favorite collared shirt,
try this forearms specialization routine.
Day 1
Day 2
Day 3
Day 4
Repeat Day 2
Day 5
Day 6
Repeat Day 2 & 4
Arm Specialization
“ The settler, the village blacksmith, the lumberjack, the carpenter and builder
… all needed powerful arms to ply their trade well, and in time those with the
greatest, most powerful arms grew to be respected for their contributions.” –
Chuck Sipes
If your arms aim to spark some respect, try this grueling routine:
Day 1
Day 2
Day 3
Day 4
Repeat Day 2
Day 5
Day 6
Repeat Days 2 & 4
The Biggest Hood in the Hood
Few things draw attention and command respect like a big, beautiful hood. To
develop a chest that will be the envy of most men and the terror of any tailor,
complete the following routine.
Day 1
Day 2
Day 3
Day 4
Same as Day 2.
Day 5
Day 6
Same as day 2 and 4.
Upper Back Specialization
To build an upper back that busts through cell block orange and corporate office
sport coats, do this work out.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Guidelines
These routines are extremely intense. The average trainee will not be able to
complete them. Do each routine for six weeks, and do not attempt another
specialization routine for at least six weeks.
Specified weights are starting weights. Add weight weekly on exercises. If you are not
increasing the weight, you are maintaining. Maintaining is not growing.
Eat a minimum of 20 calories per pound of bodyweight (when you are looking to grow muscle,
you want to be in a caloric surplus).
Eat a minimum of 1.5 grams of protein per pound of body weight (this is more than
recommended by some experts, but this is a heavy workload).
Supplement with Branched Chain Amino Acids.
Practical Application
Here are some other ways to bring up lagging body parts that are not quite as
demanding as the previous routines.
Let’s say your back arms are behind in development. Current training split is as
follows:
Monday-Chest
Tues-Arms
Thurs-Back
Friday-Shoulders
Saturday-Legs
On Monday/Saturday, in a separate session or mixed in your workout (if you
cannot train twice a day), do Band Triceps Pushdowns for 3 sets of 15-20 reps
at 70 percent intensity (70 percent of your max for 15-20 reps), Rolling
Dumbbell Triceps Extensions for 3 sets of 12 reps at 60 percent intensity, and
Overhead Dumbbell Extensions for 3 sets of 10 reps at 60 percent intensity.
Over the course of 8 weeks, instead of working your triceps 8 times, you have
worked them 24 times. In the process, you have not fatigued your Central
Nervous System, or sacrificed other workouts.
In the ‘science lab,’ folks in lab coats say that it takes 48 hours for a muscle
group to recover. This discounts the specifics of different levels of workout
intensity. If your leg workout is 15 bodyweight squats a day, the recovery is
less than a Tom Platz leg workout where your last rep is until muscle failure.
Final Thoughts
Consider giving submaximal, high-frequency training a shot to bring up a
lagging body part. If you do not have time to train twice a day, no problem! Hit
the lagging body part as part of a ‘staggered set.’ That is, between sets of your
primary movement, hit a smaller lagging muscle group. For example, hit band
push-downs between sets of squats. Like a convict with limited yard time at the
weight pile, you put in extra work, but do not add additional minutes to your
workout.
To add bulk to lagging body parts, use increased frequency training to add
jailhouse strength.
“ Many of them concentrate just on pumping and forget the strength part. As
I’ve trained and developed power for my strength feats, I’ve found that my
development of size has kept pace with strength increases. Simple, but true. If
you want more size, then go for strength.” - Chuck Sipes
X - Unarmed Combat (aka Keeping Your Ass
Safe)
The cramped quarters of a jail cell, or most living rooms, inhibit traditional
means of cardio training. Similarly, time constraints caused by limited yard
time, or long working hours, make long runs an unattainable experience. For
these reasons, shorter, more intense interval training offers the best form of heartraising and metabolism-boosting training. To add function to workouts, the
Jailhouse Strong program utilizes no-nonsense fighting techniques routines in
interval training.
This is not a backyard slapping match with your baby brother, or even a
Marquess of Queensberry rules test of pugilistic skill at the local veteran’s
administration building. This is no rules fighting, which means it will be
“ nasty, brutish, and short” (to quote philosopher Thomas Hobbes).
With that in mind, you need to train for this brutal reality. Generally, street
fights occur at three ranges: striking, trapping, and grappling (long-range, midrange, and close-range). On the prison yard or at a Shell station at three in the
morning, the disadvantage of grappling is that you never know who may come
along to boot-stomp your head or vulnerable organs. While most fights start at
the striking range, the weapons at the disposal of the minimally trained
combatant are limited. Without proper understanding, kicks can be hard to
utilize effectively. While traditional boxing punches (jabs, crosses, hooks,
uppercuts, etc.) may be effectively implemented by the skilled pug, a bare fist to
a hard skull does not always end well for your mitts (think broken hand).
Working from the trapping range is similar to other styles of unorthodox
fighting that have shown their effectiveness in some of the most real situations
possible. In MMA, this style of controlling the clinch and trapping range has
been referred to as Dirty Boxing. It is implemented through the use of GrecoRoman wrestling body position, the Muay Thai clinch, and tight elbow strikes
and punches. Some of its more well-known practitioners include former UFC
champions Randy Couture and Dan Henderson.
Well before the advent of UFC and Mixed Martial Arts, there emerged within
certain penal institutions a somewhat similar style of trapping or clinch fighting
that is known as Jailhouse Rock, or, more recently, 52 Blocks. An almost
mythical form of unarmed combat, Jailhouse Rock’s existence has been
confirmed by boxing champion Mike Tyson, and is mentioned in music by the
Wu Tang Clan. Although it has been said that its techniques can be traced to
seventeenth-century slave communities in the South and among the Sea Islands
of the Eastern seaboard, its history is shrouded in mystery.
Nonetheless, the basic premise of Jailhouse Rock remains accessible and
relevant. The Jailhouse Rock practitioner looks to implement the techniques
that would be most devastating for use in the cramped quarters of a stairwell or a
jail cell. The underlying mantra in Jailhouse Rock is to consider “ if I were in a
phone booth, how could I deliver the most damage to my opponent?” With this
in mind, Jailhouse Rock often works from the trapping range to deliver
devastating elbows, rather than long jabs and looping hooks. Bottom line, this
is the type of fighting that will serve your interests of self-preservation in the
harsh confines of a jail cell, a dark alley, or even a Starbucks bathroom.
With the precedence of Jailhouse Rock and Dirty Boxing in place, it is at the
trapping range that someone with correct intention (a violent one) can quickly
learn the skills to dominate the fight. To do this, you will make use of your
body’s four natural and greatest weapons: two elbows, and two knees.
To deliver these weapons most effectively, take a staggered stance with your
power leg back. If you’re right-handed, put your right leg back. If you are lefthanded, then your left leg is back. You will want your body as minimally
squared as possible, to reduce the size of your body as a target.
For defense, place your open palms against your face (near where your jaw meets
your ear). To guard your chin, tuck it into your leading shoulder. Lastly, to
protect your body and internal organs, bring you bent elbows tight against your
ribs.
Now that you have the basic defensive stance, you will want to develop your
attack options. The elbow strike can end a physical confrontation through blunt
force trauma, and its ability to open up bloody cuts. In regard to an elbow strike
delivered to the face, remember that facial cuts will often bleed excessively, and
give the impression that the wound is worse than it actually is. The advantage
of a well-delivered elbow strike is that a steady stream of blood flowing from
your adversary’s face will be psychologically detrimental to him, but can be
psychologically empowering to you (an apology goes out to the more
squeamish reader if this comes across as offensive, but you must remember that
we are discussing the brutal reality of unarmed combat in its most raw form).
Three elbow strike techniques may be learned relatively easily and delivered
with brutal efficiency. The first strike is the “ slashing elbow.” The primary
targets of the slashing elbow are the upper parts of the face; the forehead, nose,
and eyes. A correctly delivered elbow to these parts of the face can easily open
up serious lacerations. To deliver this elbow strike variation, start in the
fighting stance described above, and bend the elbow closely against the arm.
Then, twist your shoulder and pivot off your foot (on the same side of the elbow
being thrown) to turn your hips in the direction of the strike. The elbow should
swing downward diagonally in a 45-degree angle.
The second strike is the “ horizontal elbow.” Rather than looking to cause a cut,
the horizontal elbow is generally used to deliver blunt trauma to the jaw or chin
(and, in some instances, the ribs). Begin in your fighting stance, and then bend
your elbow against your arm. Then, throw the strike with the elbow parallel to
the floor. Usually, this strike is thrown from the back, or power side, and the
strength for the strike is generated by twisting the hips and pivoting on the back
foot.
The third strike is the “ uppercut elbow.” Like the uppercut in boxing, much of
the power for this strike is generated from the legs, and the target is usually the
chin. This technique is usually delivered from the front foot, and is initiated by
bending both legs. Then, push up through your legs, allowing your fist to pass
the target, and have your bent elbow deliver the strike. This technique is
slightly more difficult than the horizontal and slashing elbows.
Along with the three elbow strikes described above, the forward knee strike can
be learned relatively easily, and then delivered with a high degree of efficiency.
As with the elbows, the power for the knee strike should be generated from the
hips. When throwing a knee, focus on thrusting the hips forward with the strike.
The target of the knee may be the torso or the face. To deliver a knee to the face,
place one hand on top of the other (do not interlock your fingers because of the
possibility of broken fingers) behind your opponent’s head, cinch your elbows
tightly together, and pull his face down toward your intended knee strike.
For the well-trained fighter, there can be advantages in moving laterally, and
even in some instances, backward. But, the individual who is using the most
readily available weapons of his body for quickly resolving a physical
confrontation will want to focus on gathering the will to strike with bad
intentions, while moving forward with unabated hostility. The sheer aggression
of continued forward movement in a street fight can be a valuable weapon that
one should wield along with his actual strikes.
You don’t want to be a back-peddling, counter-puncher because yards fights,
cafeteria conflicts, and back alley altercations all happen quickly. So, to quote
Crips co-founder Angelo “ Barefoot Pookie” White, “ Always throw the first
punch, be aggressive, and move forward.” By his own estimation, Barefoot
Pookie is a veteran of over 200 street fights, but has lost less than a dozen. His
general philosophy behind this aggressive style of street fighting was influenced
by his friendship with another Crips founder, Raymond Washington. Raymond
was arguably the greatest street fighter in the history of the City of Angels.
Barefoot Pookie says that in over 250 no-rules fights, Raymond was never put
down.
To ensure that your reaction time is at its peak and that your strikes are deadly
fast, drill your techniques with the included workout. Added to this workout,
along with elbow and knee strikes, are burpees, because of their functionality to
sprawling (or defending) a takedown attempt in a real fight. Also, one of the
many benefits of up-downs is that they cause the body to simultaneously send
blood flow to the upper and lower parts of the body, because up-downs mimic
the way that a drag-out fight causes you to quickly fluctuate between standing,
sprawling, squatting, thrusting, and pushing.
If you get to the point where you can throw these hard and fast on air, you will
feel polished against potential assailants and predators. Along with preparing
you for real combat, this workout will shred your body into a patchwork of lean,
functional muscle.
Lastly, these workouts are short in duration because they are meant to prepare
you for the fast-paced, explosive type of endurance that is needed for a street
fight. While you will not want to run out of gas in a real fight, most fights are
fast and brutal. Training in the traditional fashion of long and slow aerobic
movements can actually be detrimental in a real fight, and may leave you
doubled over and gasping for air while you are getting pummeled in your retro
“ Dolfin” running shorts and neon sweat band.
Unarmed combat training:
Warm-up:
5 minute walk in place
50 elbow strikes
50 knee strikes
Workout (rest 30 seconds between rounds):
Perform 2 elbow strikes, 2 knee strikes, and 1 burpee as many times as possible in
1 minute.
Perform 4 elbow strikes, 2 knee strikes, and 1 burpee as many times as possible in
2 minutes.
Perform 4 elbow strikes, 4 knee strikes, and 2 burpees as many times as possible
in 3 minutes.
Perform 4 elbow strikes, 2 knee strikes, and 1 burpee as many times as possible in
2 minutes.
Perform 2 elbow strikes, 2 knee strikes, and 1 burpee as many times as possible in
1 minute.
Perform as many burpees as possible in 1 minute.
Cool-down:
50 elbow strikes
50 knee strikes
5 minute walk in place
XI - Conclusion: The Jailhouse Strong Five
Decrees
Courtesy of Cory Mathews
You now have the roadmap for getting Jailhouse Strong. To illuminate your
path, follow the Jailhouse Strong Five Decrees. On your journey toward
acquiring new-found strength, remember these rules, and use them as a guide for
staying the Jailhouse Strong course. A close adherence to these directives offers
a way to achieve new-found levels of strength, confidence, and physical presence.
1. Get excited about training.
In a jail, time can go real slow. There are no women, no night clubs, no beach
… you get the idea. So, you need something to excite you. For many, hardcore
training offers a vessel to receive all their energy, intensity, and attention. They
plan workouts and are constantly creative in constructing new ways to
strengthen their bodies. In addition, they let nothing stand in the way of
training. It becomes the primary focus of their life. As a consequence, it offers a
source of therapy, a means to develop a hardened body, and a tool for bettering
themselves.
2. Get plenty of rest.
Inmates sleep a lot, and on a regular basis. Their bodies become accustomed to
the routine of sleeping at a specific time. This allows for recovery from training.
Also, prison life offers an escape from many of the stresses associated with life
on the outside (e.g. a hectic work schedule, a mortgage, traffic, etc.). The
increase in rest and decrease in stress raises testosterone levels and accelerates
recovery.
3. Eat meals at regular intervals,
The body thrives on a routine. While the calories consumed by prisoners are
not of the first order, they are consumed on a regular basis, and at a regular time.
This allows for the body to depend on receiving muscle-building nourishment
at a specific time.
4. Stick to the training basics.
If there is one thing that you can take away from this book, it is this: you are
born with everything you need to become Jailhouse Strong. By using
bodyweight exercises, you can get broad, strong, and lean without equipment. If
you do have access to a weight pile, train the core lifts.
5. When conflict is unavoidable, strike first.
In most circumstances, respect is received when respect is given. If you carry
yourself well, you can usually avoid trouble. Sometimes, trouble comes looking
for a victim. In those instances, you must not act like one. Strike first, move
forward, be aggressive, and do not stop until your statement is clearly made.
After that, get out of there. Let someone else handle the cleanup.
You now have the Jailhouse Strong plan. But you must provide the work ethic
to follow its precepts. If you have the perseverance to follow this program, you
will become Jailhouse Strong.
Courtesy of Tyrus Hughes