Jailhouse strong 1 ed 2013 1492755796

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

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 withanything put into practice from this book

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

When Jailhouse Strong was originally presented to me, I wasn’t quite sure what to expect from it andwasn’t certain there would be anything for me to learn Throughout my twenty-year career of writingabout fitness, I’ve spoken to hundreds of trainers, exercise physiologists, coaches and the like theworld over Each had their own fitness philosophy for getting maximum results — but some of themcame 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 puresatisfaction of knowing they’ve imparted what they have learned about building a powerful body asquickly as possible onto someone else But more importantly, they are men driven to be JailhouseStrong 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 madesuch 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 obviousreason 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 quicklydiscovered — and what should have been obvious to me from the start — is that despite having allthat 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 usingminimal equipment because for guys on the inside, there really isn’t any choice ‘but’ reach your goalsunder that type of strict criteria It’s a street-smart approach to exercise that proves once-and-for-allthat 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 thatyou can make your mark on the outside Use them wisely, and I confidently say, you’ll stay JailhouseStrong for life

Myatt Murphy, C.S.C.S.

Fitness expert and author of Ultimate Dumbbell Exercises and Testosterone Transformation

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 sexoffender may not be inviting, the strength gained from a jailhouse-style training regimen has anobvious allure

Anyone who has seen a documentary on prison is familiar with the image of a workout yard filledwith jacked cons This picture begs the question: how do prisoners get so big and strong, whileremaining lean and ripped, year round? There are a number of reasons for the freakishly stronginmate, and once they are understood, anyone from the corporate worker to the elementary schoolteacher can emulate the physical habits that produce such results Of course, there is one habit you donot want to replicate: actually being in jail With that in mind, this book will help you build aphysique like prisoners on the inside, while still living and enjoying the freedom of being outsideprison 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 totalbody) and real world, unarmed combat skill training drills

To better understand how cons construct their workouts, develop slabs of functional muscle, andproduce 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, helooked back with a degree of fondness on his experiences on the LA streets of the 1970s and his threestints behind bars From these memories, he shared stories of heavy lifting as a means to prove one’sworth during the early days of the Crips He also spoke with overt fondness for the initial founder ofthe 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 known part of his story is the six months that he spent behind bars In jail, Yates was introduced toserious lifting, and found his passion for the iron Dorian shared the physical routine and mentalmindset that he cultivated behind bars, which would continue to serve him during his illustriousbodybuilding career

less-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 apost-adolescent 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 hisapprenticeship in jailhouse-style strength training

Another recognizable figure who we were able to talk with was the former president of the Venturachapter of the notorious Hells Angels Motorcycle Club, George Christie Along with discussingphysical training bars, George shared his insights on how to conduct oneself in the potentially violentworld of prison politics

We also spoke with men who existed on the other side of prison walls The world record-holdingpowerlifter, Garry Frank, has worked as the athletic director at the Louisiana State Penitentiary inAngola 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 ofjailhouse 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 itsrawest 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 championand New Jersey legend, Bobby Czyz As many will remember from his days as a color commentatorfor 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 getinformation from some lifting enthusiasts closer to home It was at a local powerlifting gym that wefirst met James “Fed” Carroll At the time, we were adolescent athletes looking to improve ourcompetitive 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 wasreestablished when Fed shared his memories of weight training at the California Institution for Men inChino, California

In our hometown, Enrique “Flea” Perez had a near-legendary status for his ability on the footballfield 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 inprison proved to be thoughtful and thorough

A common feature of the stories shared by those who trained behind bars was the way in whichphysical 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 ingratitude 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’sphysique competitor with huge biceps Rather, in prison, one looks to build a physique that screamsalpha male physical prowess, and drips with masculine virility When someone sizes you up in theyard or in a bar, they first look at your neck, traps, forearms and your back (the places whereworkout-hardened muscles coil into combat-ready weapons) A hard-bitten street soldier can tell thedifference 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, andwho are the prey The average con is not looking for a challenge, but for easy pickings He may belooking to take your life, or your manhood The easiest way to prevent yourself from being stripped ofeither is to build a no-nonsense physique Like a knight putting on his armor for battle, you must buildphysical 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 FlagFootball Tournament If you build up true functional power, you can stop a sexual predator or put thiscorporate 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 tocriminal and high-risk behavior As such, people who already have high testosterone are put in asocial context where traditional sexual activities are suppressed, and physical confrontations areincreased While incarcerated, testosterone levels are raised further because of primordial ideals likeresolving seemingly petty grievances with fistfights, knifings, and brutal beat-downs This creates agladiatorial environment that makes it tough for the average man to survive, but an ideal place for thealpha male to thrive

When discussing the high ‘test’ level behind bars, it does not matter what the resident psychiatrist orsocial 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 canmake 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 lowtestosterone levels

Below are some measures to consider in order to naturally help your body rebuild its free formtestosterone:

Get plenty of rest

One reason for the high frequency of jailhouse training is because, like the military, convicts are on avery regimented schedule that dictates when, where, and how they do all their activities In thisschedule, working out becomes the high point of the day It offers a break from the monotonousroutine, 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 yardworkout 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 youprioritize an important meeting or a night of drinking with a friend, your training needs to beprioritized If you train three times per week and miss one workout a month, that means you miss 8percent 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 8percent of scheduled work days That would mean that you missed 16 days of work Now, unless youhave 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 trainingwill offer significant physical gains

Exercise Science Think Tanks

Real experiences in the jailhouse weight pile trump theoretical speculation in the lab Rather thandiscussing the stock market, the kid’s soccer game, or the hot secretary, guys in the prison yard areconcerned 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 morebeneficial to be a fly on the prison wall than a reader of a glossy muscle magazine or scientificjournal

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 sameexercises, and looking the same for the past 15 years.” After a slight shake of his head, he added: “Ifyou take one thing away from today, remember, you gotta put more weight on the bar No matter whatyou 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 willeventually cease making gains Once your body has adapted to the workout, you will need to addmore 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 stillgetting 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, intervaltraining takes the form of combining various push-up, pull-up, squat, burpee, and other bodyweightexercises 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 calorieburned during a cardio workout The primary reason is that training with intervals will stimulate yourpost-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 isimperative 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 sleepthan this At least eight hours of solid, uninterrupted sleep is recommended, along with taking naps asoften 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 Onegroup was sleep deprived; the other group had a full night’s sleep every night Both groups lost thesame 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 anadvantage by not having a cellmate who could potentially slash your throat or attempt to do thehorizontal mambo on any given night Here are some steps that you can take as a free man to increaseyour sleep quality Remember to use your time wisely The irony for most free men is that your freetime 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

“Big” Al Davis

Ask any bodybuilder how he got so big and lean, and they will usually claim that it is all diet Aprisoner doesn’t have access to the highest quality food, but with extra funds, he can buy proteinpowder and cans of tuna In some instances, the gateway to legal muscle-building supplements (andnot-so-legal muscle-building supplements) can be obtained from a connection on the outside Anadvantage to the nutrition plan in jail is that the meals are consistently eaten at the same time everyday 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 freakwho 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, andget your hands on the best nutrition and supplements that you can Cons have a very hard time gettingaccess 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 proteinper 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 fromnatural sources, supplements do have their place as a way to get additional protein, or as a convenientway to get protein when you are short on time

Remember the word is “supplement,” NOT “substitute.” To look great, you will generally have tofollow a strict dietary regimen, high in protein, and without excess carbohydrates and fat When itcomes 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 theschool of hard knocks Don’t take this on faith I encourage you to take a tour of Penn State and thestate pen Who looks sharper, harder, and more battle-ready? The sleep-deprived, nutritionallydepleted, 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 toseparate criminals from law-abiding citizens Early jails were different from the societalreintegration institutions of today They were merely a place to hold individuals until the realpunishment 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 theslaughterhouse

Prisons did not change much until the late eighteenth century, when American Benjamin Rush lobbiedfor prison reform in Pennsylvania Rush asserted that the primary objective of punishment should bethe reformation of the criminal, and deterrence from future crime He argued for a change inpunishment philosophy because the incarceration experience tended to harden criminals, andengendered 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 offerrecreational programs and activities to help the prisoner acclimate into a civil society One of theseactivities was weightlifting Proponents of weightlifting in prisons say that “banging around the pigiron” 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 notwant to lose their access to the iron Some prison administrators, like Garry Frank, believe thatweightlifting not only helps the individual inmates, but also the institution as a whole, because itcreates a safer population Frank, the athletic director at Angola State Prison in Louisiana, asserts thatthe low rates of violence at his prison may be attributed, in part, to the inmates being able to liftweights

Historically, one result of correctional facilities allowing weightlifting was the image of a muscledmountain 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 toexperiment with high-volume training and lifting twice a day, concepts which were way ahead of histime 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 withoutstate-of-the-art equipment, Williams still went on to become the second man in history to officiallybench 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 cold-measured arms!

Another strong man that came out of the can was Greg “the Beetle” Lowe Greg is considered one ofthe greatest power lifters of all time, a feat he achieved while being locked up in the StateCorrectional Institution in Graterford, Pennsylvania Although the Beetle did not start lifting seriouslyuntil he got locked up in 1985, it only took him eight years to become the national champion As heaged, this incredible strength stayed with Lowe In 2007, at the age of 52, the Beetle competed in apowerlifting meet and squatted 865 pounds, bench pressed 460 pounds, and deadlifted 820 poundsfor a 2,145-pound 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 physicalculture 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 hemedaled at three Olympics, won six consecutive World Weightlifting Championships, and set 21world records, Kono began his lifting career at an internment camp with a York Ten-In-One exercisekit purchased by Block 27 of Ward II

A discussion of successful jailhouse training in a Spartan training environment would not be completewithout a reference to the Soviet Gulags During the Commie days of Russia, Stalin sent millions towork 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 traditioncontinues in the Russian prisons of today with the holding of the “Spartakiada Games,” a prisonOlympics of sorts This competition brings together nine Siberian prisons to compete in six differentevents In 2011, the winner of the most prestigious event, the kettlebell overhead press, performed 67reps 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 thegeneral public began to fear the “super criminals” they felt were being created in the prison weightpile This general fear and public outcry pressured many politicians and prison administrators intoreassessing the benefits of jailhouse lifting Consequently, by the early 1990s, some states began tophase out their weightlifting programs Arizona was the first to completely get rid of their weightroom, 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 Theyhad bunks, so they did pull-ups on them They had floor space, so they did pushups, sit-ups, andburpees 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 Whatthis taught us, and what was confirmed with our numerous interviews, is that state-of-the-artequipment 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 otherinmates 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 totraining that garnered respect from the jailhouse denizens

Aside from establishing a top place in the testosterone-fused hierarchy found in the complex web ofprison yard politics, hardcore training also offered Dorian a focus for his passion and a direction forhis life As Yates explained it, training helped him “discover his gift.” Dorian understands that noteveryone has the physical makeup and genetic structure to become Mr Olympia, or even a probodybuilder; but he firmly believes that “everybody can develop a passion for training and buildingtheir 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 urbanapartment Whatever the case may be, the benefit of hardcore training as a means to rise above yourpredicament 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, Dorianestablished 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 trainingnecessary to sculpt his body into the granite-like mountain of muscle that dominated the professionalbodybuilding 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 onlylifted “light weights.” But, he did pay attention to the level of commitment that was dedicated tocreating 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 theinmates’ motivation to train As Christie says, “The guys in prison always find a way to get done whatthey want to get done Lifting weights, making alcohol, whatever it is they’re going to do, they willfind a way to do it.”

An avid martial arts enthusiast and veteran of many street fights, George had a lot to say in regard tounarmed 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, Christiesuggests trying to avoid a fight When you must fight, “get the job done as fast as you can and get thehell 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 inprison could be applied to many social dynamics: “You give respect; you’re going to get respectback.”

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 meanthat there is a strict division between the two That is, respect has to be earned by con and guardalike During his tenure at Soledad, Mike Knight was one of the toughest prison guards walking thetier, 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 agood 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 theprisoners kept the inmate in his cell when Mike invited the dude to settle the dispute one-on-one in therec 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 asgospel, 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 windowinto the day-to-day activities of Soledad’s inmates Along with noticing the prisoners practicing someunique 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 asthe “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 urbanbattle zone of the gang-infested sections of Los Angeles, “Barefoot Pookie” has been a ringsideviewer and active combatant in the raw wars fought for respect among some of the toughest streetsoldiers However, in Angelo’s day, these battles were not always waged with bullets Reputationswere 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 physicalleadership style (rather than promoting all-out gang warfare, Washington would often challenge rivalgang leaders to one-on-one fights to settle territory disputes), enabled the Crips to swallow many ofthe smaller gangs throughout Los Angeles Having never been put down in fisticuffs, it was anunknown assassin’s bullet that took Washington’s life in 1979 However, many of the Crips’ earlymembers 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 theirarms, not the spray of their bullets As Pookie tells it, bodybuilding was huge in the early days of theCrips, 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 facilitieslike YA (Youth Authority) and juvenile hall that many Crips were first introduced to weights Whenmembers 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 once-small frame into amammoth physique To develop his body, Hughes used a daily routine of unorthodox lifting andarduous bodyweight training Tyrus’ lifting program was a reaction against prison officials trying toprevent cons from getting too strong When a low weight was welded onto a bar, Tyrus would takelaces from his boots and tie dumbbells to the end of the bar This unconventional method madebalancing 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 tightlyrolled 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 hiscell 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 “MikeTyson Squats” because they were used by the former heavyweight champion during his stay atPlainfield Correctional Facility.

By his own accord, Tyrus was able to train hard every day and make unreal gains in strength and sizebecause prison life allowed for plenty of time for rest, and an escape from the stresses of everydaylife 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, hewas able to find the iron An inmate named “Kay Kay,” who served as a peace keeper in the weightpile, introduced Mathews to lifting Kay Kay taught Cory the fundamentals of training, such as correctbench 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 thesetwo 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, Coryexplains: “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, helooks 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 themeals are not “bodybuilding clean,” it is a regular diet, and one that can be supplemented withcalorie-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 Theyenjoyed working out, and looked forward to it

The physical size Cory gained from lifting gave him a certain amount of leverage among the otherinmates 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 atsome 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 withnothing but flat, wooden benches, real steep inc [incline] and dec [decline] benches.” Along withoccasional workouts on a single squat rack, an old-school leg press, and a few old Olympic weightsets, most of the hardcore training was done through bench work This Spartan environment did notprevent 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 adude 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 260-pound rippedphysique by only doing dips, pull-ups, and sit-ups Both cases indicate the possibilities forbodyweight 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 Fedsuccinctly 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 crucialfor developing jailhouse strength First, inmates have an established routine of eating and training atthe same time every day From Carroll’s perspective, this is beneficial for training because “the bodythrives on a schedule.” Second, the prison is filled with a bunch of dudes all competing for theposition of alpha male This creates a testosterone-rich environment that feeds the desire to trainharder 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, andgets excited by the enthusiasm that Angola’s inmates have for the weight pile As Frank puts it, “It’sreally neat that everybody is attuned to strength and weight training … I really enjoy that.” Part of thereason 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 andmore powerful Whether during a run in the yard, or on a bench in the weight room, prisoners pushone 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 toGarry, it is not uncommon to see guys in extended lockdown doing 1,000 push-ups and sit-ups everyday 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 ofthe benefits of this type of training Specifically, Frank observes the way in which prisoners keep arobust 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-ideallifting equipment For example, the weight pile in the Federal Correctional Institution in Ft Worthwas 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 neckpress

Perez was amazed at how big and strong inmates could become without supplements, and by justrelying on proper rest and eating healthy However, he did have some ideas about why prisonerswere able to make significant gains in a short time For example, Enrique made note of the fact thatmany 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 ensurepersonal security behind bars Perez explains, “You’re not going to mess with someone that is reallybig or works out.” But, more than that, lifting and physical training keeps you sharp for potentialcombative situations By lifting weights and doing cardio, you are able to hone your body and yourpsyche for whatever you may encounter Enrique says that when you train, you’re strong and you’reready to go This is beneficial for the harsh realities of real combat behind bars, when you neverknow when something is going to go off Rather than having to prepare yourself for a volatile situationwhen 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 idealtraining environment Specifically, he has limited time outside, minimal space, and, often, a lack ofaccess to workout equipment These obstacles may be the same as those faced by the time-crunchedexecutive, the stressed Mr Mom, or the energy-depleted college student Yet, the hardened inmatedoes 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 willnot be affected by these slight inconveniences This is because a bodyweight workout can becompleted anywhere, and without equipment With the correct application of the Jailhouse Strongbodyweight workouts, the street soldier and the weekend warrior alike can make real gains infunctional strength and construct the broad-shouldered, lean-waisted look that elicits immediaterespect and prolonged feminine stares at the community pool

Bodyweight exercises have many advantages over traditional exercises like, the clichéd dumbbellcurl, or the fitness machines that are the darlings of late-night infomercials For example, bodyweightmovements 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 the 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 buildfunctional strength and are easier on your body Closed kinetic movements are able to build functionalstrength because they train the body to move its own weight, a prerequisite for almost any real-worldactivity, from lifting yourself off your couch, to transitioning into a liver punch Closed kineticexercises are considered safer, because they allow an individual’s body structure to determine themovement pattern of the joints This allows for a more natural range of motion that may removeexcessive stress from the joints, and enables the muscles to perform the workout With this naturalrange 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 theyare multi-joint movements that work several muscle groups simultaneously Performing big compoundexercises (as opposed to small, isolated movements) can produce big muscles and release a largeamount of anabolic hormones (the primary building block for gaining strength, increasing sexualdesire, and changing that sagging jawline to a chiseled countenance)

With the Jailhouse Strong approach to bodyweight strength training, lack of funds or trainingequipment are no longer legitimate excuses for not reaching your fitness goals The only excuse is alack of desire! With the discovery of the Jailhouse Strong bodyweight exercises, you become themaster 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 tobuild muscular strength, size, and endurance through the chest, shoulders, and back arms (that’striceps 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, forpushing your way to the front of the chow line, or through the rampant BS at your next salesconvention:

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 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’sfavorite tool for more than just Five Card Stud Take a 52-card deck and shuffle the cards so that youhave no idea what card will come up next Flip the first card and do however many push-ups the cardsays So, for numbered cards, do whatever number of push-ups coordinate with the number on thecard 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 push-ups For the deck of pain neophyte, shoot to completethe 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 andresistance 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 thedrabbest corporate coat Aesthetics aside, pull-ups build functional strength that has real-worldbenefits 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 inpublic parks, playgrounds, gyms, factories, naval battleships … all over If you do not haveimmediate 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