The Prison Workouts - a summary

Here is summary of the four currently available Prison Workouts. Each of the below Prison Workouts were designed for those wishing for functional exercise programs, but lacking equipment. I have been pleasantly surprised by the popularity of the below programs. Many participants have cycled through all of them. Others have repeated programs to gauge progress, or have bumped up the weights used each time.

• Prison Workout #1 (link) If I can say there is "an original," this would be it. This program requires nothing more than a pullup bar and floor space -- just like a jail cell. This is a contest between one's bodyweight and gravity. It's a beginner workout because it doesn't encourage higher weights to be used - just one's body. It's also an advanced workout because one can work at a blistering pace to develop stamina and endurance. There are 25 total sessions, numbered 1-25.
• Prison Workout #2 (link) This is a followup to the original. The biggest difference was an addition of a single kettlebell. There are 26 total sessions, lettered A-Z. Many of the movement patterns are the same as PWO#1, but with the added challenge of more weight. Most men used a single 35#KB for the entire program.
• Prison Workout #3 (link) For those who thought kettlebelling was too trendy, I replaced the kettlebell with a barbell set. PWO#3 is done with a pullup bar, a barbell and weights set, and floor space. There are 24 total sessions, labeled with the Greek alphabet Alpha-Omega. Some of the lifts were more technical, while some stressed strength-building. This is probably the most well-rounded program of the current four in the PWO Series, as it addresses the most aspects of fitness.
• Prison Workout #4 (link) PWO#4 is a program that requires three kettlebells - a light, a medium, and a heavy KB. Most men used 35#, 50-55#, and 70-75#. There are 32 total workouts, named in a peculiar code. The availability and fun-factor of kettlebelling encouraged me to put out this PWO that used heavier KBs for strength-building, and lighter KBs for the stamina and agility work. This is one of the more "balanced" kettlebell programs I have seen anywhere. But then again, I might be a little biased too ;)

VIDEOS. Videos of the movements have been posted on the Trinity Training Group blog, in the right column. I looked for those videos with scaling/adjusting options, though they were hard to find in many cases. If links to YouTube clips are broken, use Google or YouTube search features to guide you through.

CHERRYPICKING. Please do yourself a favor and don't cherrypick. Cherrypicking is when you scroll through a list of workout sessions and pick out those that seem like they'd be good, or fun, or "not suck as much." This habit tends to produce athletes with imbalances. Each of the four PWO programs are designed to be gone through from top to bottom: 1-25, A-Z, or Alpha-Omega. If you can exercise only three days per week, then just go down the list and move onto the next session each day you work out. If you skip around, you are missing something. Commit to the program, and become a slave to it.

SUPPLEMENTAL ACTIVITY. The gym is not life. If the gym is your life, your life is boring. Take time to play sports, hike, paddle, bike, swim, climb, and be active. What I do not recommend is doing one of the PWOs in addition to other bodybuilding-type workouts. These can and should be relatively stand-alone programs -- no other weight or resistance training. If you think you can still workout after these sessions, you didn't go hard enough!! I do recommend other sports and activities, as you'll read below in "Rest and Recovery."

RANGE OF MOTION. Range of Motion (ROM) should be one of the focuses of any of the Prison Workouts, or ANY workout for that matter. First and foremost, mobility is a key component to a productive and quality life. Don't cheat your ROM because you're racing the clock or a competitor. Squat all the way down. Press all the way up. Pull up to the top. Reach your body's maximums at each end of the movement - top and bottom. This maximum will be different for everyone, but each of us should be striving to move a bit more fully as we progress in our programs.

REST AND RECOVERY. Take rest periods during the faster-paced workouts only when you need it. Embrace the "suck factor." Working at high intensity for a shorter time duration has proven to be a much more effective training strategy than going slower for a longer duration. Also, during the week, take days off. I used to take Sundays and Thursdays off, because I used to have a lot to do on those days of the week. I've found that most people cannot string together more than four days with these sorts of workouts. Some folks also like to add an "active rest" day into the mix - rowing, stairclimbing, running, biking on non-PWO days. There is none of this in the PWO Series because of the commitment to minimal equipment. Sometimes a mindless cardio machine, or swim, or trail run is needed between a few days of high-intensity sessions.

PARTING WORDS. Keep in mind that ALL workout programs everywhere are made up by someone, somewhere. I just so happened to assemble those above. I have pirated ideas and formats from others out there, and gave credit when possible. A lot of thought has gone into the PWO Series. I share them with the readers of Trinity Training Group to help them take another step towards optimal human performance.

Commit to one of the PWOs and stick it through to the end!! See how it works for you.

Exercise of the Week - Hanging Knees-to-Elbows

These hanging knees-to-elbows, or HK2E, are a full range of motion abdominal movement. They are pretty difficult at first, but strict practice of form yields big results (at least it did for me). 

Prison Workout - Mountain Climbers

Here are a couple clips of MOUNTAIN CLIMBERS.  The standardized way we count repetitions for mountain climbers is: each time your left foot comes forward, that is a single repetition. 

Prison Workout - The Push Ups

To keep things simple, I am only picking three pushup exercises. Below is THE PUSHUP.  Other than the other two variations specifically listed in this post, your hand or feet positioning does not matter. 

This is the DIVE BOMBER.  This version targets a few extra muscles, and requires some extra isometric balance and stabilizing effort.

Lastly, this is the DIAMOND PUSHUP.  The close grip concentrates the work on the triceps. A wide feet stance helps with balance. Be sure to keep a solid planking position. It is easiest to sag the hips and tent the butt with this hand position.

Prison Workout - Air GetUps Exercise

Watch these videos. Ignore the weights or kettlebells. We will be doing AIR GETUPS.  Do the exact movement, keeping an empty hand and straight arm perpendicular to the floor throughout the exercise. Please watch the complete videos so you are using proper form!! Strict form matters! 

The below video breaks down the TGU into segments to help get the form down. The AIR GETUPS (and the TGUs) are meant to be one fluid motion. This video is for instruction, not as a demonstration.

Prison Workout - Abdominal & Core Exercises

There are literally hundreds of variations of abdominal exercises and routines.  I am picking some basic ones that use good ranges of motions, and also target upper and lower front core muscles. Reminder: exhale on the contraction (or crunching) stage, and inhale on the extension (or lengthening) stage.

Above is the JACK KNIFE exercise.  Touching fingers-to-toes is the most difficult and demands the fullest range of motion, but also produces the best results. Limiting the range of motion is how beginners can scale back the exercise to fit their abilities.

The above are SEATED KNEE TUCKS.  Watch the variations in hand position, each changing the difficulty level.  

Above are SITUPS.  This is the old standby abdominal exercise. Do your best to keep your feel on the floor, and do not pull on your head or neck.  Make the movement easier by crossing your arms across your chest. Ensure a full range of motion for best results. 

Prison Workout: Squats and Jumps

I lump together SQUATS ang JUMPS because their forms are somewhat similar. Squats have already been profiled in a previous video, and are critical building blocks to the plyometric jumps.  Here are the two jumps we'll be doing during the PWO:

Above is a KNEE TUCK JUMP (or shortened to TUCK JUMP).



Above is a SQUAT JUMP.  Notice the hands above the head. Another option is interlacing your fingers, and putting your hands behind your head.  Both options are completely acceptable.  Notice how deep this man gets on the bottom of the movement. Practicing AIR SQUATS will help with balance and flexibility to make the proper "depth."

Prison Workout: Planking and Isometrics

These below three exercises are isometric...the joints are static. This means the muscles are "stationary" during the contraction phase.  This holding of a position can be more difficlut than dynamic (or isotonic) movements, obviously depending on the time duration.  What is especially important is ensuring controlled breathing throughout the static muscle contraction.

We will be using these core isometrics as "active rest" periods between isotonic movements. These are generally done to either failure (cannot hold the position any longer) or for time (ex: 30 seconds).

Above is the traditional PLANK.

The above is the SIDE PLANK. Ignore the segments with adding weight.

The above is the SUPERMAN. 

Prison Workout: The Pulls

Pulling movements build strength and power in the musculature of the back, biceps, forearms, and hands. Pulling is one of the most basic human movements. Like I've said before, do whatever you can to get to a bar, whether high or low.

The above two videos are of INVERTED ROWS.  The top video is great form, with a fully planked or in-line body.  The second video is "scaled" for the participant's abilities.  While I recommend doing as many perfect repetitions as possible, the second video shows how to "cheat" a little bit....by bringing in the feet, bending the knees, and thrusting the hips. Also, switch up the grip from palms facing and palms away.

Above is the PULLUP. It's not cheating to kip or swing...actually encouraged. As far as grip is concerned: doesn't matter. I recommend switching it up...palms forward (away), palms facing (chinup) and neutral (hammer grip).  The basics are the same.  But as always, doing what is hardest is sometimes best!!!

This is a JUMPING PULLUP. I will never post a WO calling for a JUMPING PULLUP. This is a way to scale (or adjust) for your ability.  If you cannot do full PULLUPS, then substitute or finish with JUMPING PULLUPS. Do not underestimate them...they are not easy!

Exercise of the Week: Burpees

The BURPEE is pretty intense for a movement without equipment!

The BURPEE integrates bending over, a kick, holding a plank position, a pushup, an abduction, squatting up, and a jump!! That's a pretty good laundry list of functional movement, and it's all wrapped up into a cardiovascular package.

I pick this exercise this week for two main reasons:

1. I can't stop thinking about them (with my participation in the 100 Day Burpee Challenge)

2. The Prison Workout...exercises that require no or the most basic equipment and a minimum of floor space.

Enjoy!!

Exercise of the Week: Pullups

The pullup is one of the foundational movements in any functional fitness program. Along with air squats, situps, and pushups, we can categorize pullups into the "prison workout" regiment....those movements that a convict can do in the comfort of a tiny ill-equipped jail cell. Together, these exercises make for an unbelievably complete routine.

Fortunately for those of you cannot do a pullup, there's still hope!! haha Seriously, there are a few drills to help get that first (or second, or third) repetition.

Pullups had always been my least favorite exercise during grade school gym class. There were always those guys who could jump up there and whip out about 20. Not me. I was the guy who kicked and twisted until I got ONE. Not anymore.

I first used a gravitron-type machine to assist me. The gravitron (or leverage, or counter-balance) machine allows a person to add weight to off-set the weight of the person. For example, by adding 30-lbs to the machine, a 200-lb person is only pulling up 170-lbs. Big help!! The problem is that these machines are VERY costly. Unless your local gym has one, you probably won't have access to one.

Rubber assist bands by manufacturers such as Iron Woody are becoming more popular. These huge oversized rubber bands are wrapped around any pullup bar. The person can either stand or kneel on the band during pullups. The stored energy in the stretched rubber "assists" the person up. These are great tools because the inexpensive bands can be carried in a gym bag anywhere. A set of three resistance bands can be purchased for about $70.

Jumping pullups are pretty much exactly what they sound like: grab the bar, then jump to assist your "up." These are WAY harder than they sound.

The hardest part about partner-assist pullups is finding the partner. Many of us like to workout alone. But for those who can grab a partner, s/he can help lift a person doing pullups. What's really nice about these is how the assisting partner only uses as much assist effort as the participant needs. I've seen assisting partners grabbing crossed ankles , or even a waistline (both from behind the participant).

Here is the basic rule for getting better at pullups: Do them often. That is simple enough. There is no shortcut or easy way around it. I used to do my pullup sessions with as many unassisted reps as possible, and then transition into an assisted option. I was able to do more unassisted reps, and then cut the amount of assist. Now I'm doing virtually all unassisted pullups...soon to add weight! Something I never imagined in 5th grade gym class.

Lastly, do not be concerned with your grip. Whether you use chinup grip (palms towards) or traditional grip (palms away), or even a hammer grip (palms facing each other) or gym rings....just do pullups! Change your grip as necessary. I remind myself to change my grip and width of grip each time I jump off the bar. The next time I jump up to do a set, I use a different hold...and slightly different muscles.

In a later post I'll discuss some routines for pullups that have worked for me. Until then, keep your chin up!

Exercise of the Week - Air Squats

If you're not familiar with Air Squats, you are probably laughing that an UNWEIGHTED squat is worthy of mention as an "exercise" at all. Oh, how wrong you are!
I actually wholeheartedly believe the Air Squat to be the MOST functional movement of all. It builds balance, core stability, and anaerobic capacity...along with leg muscular endurance.

The women in this video are very accomplished CrossFitters. Their speed and pace are nearly unmatched. Do NOT compare your own pace with theirs. For them, ripping out 50 squats is no sweat. For beginners (with little to no current fitness activity), I recommend starting with 3 to 5 sets of 5 or 10. Anything more than that will likely affect the next day's ability to walk. haha

During the movement, remind yourself to press through your heels. It will help your balance and form.