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.

Prison Workout #3: A look back.

Last week I finally finished Prison Workout #3. This was designed to be completed with nothing more than a barbell set, a pullup bar, and some floor space.

Into the main fabric of PWO#3 I wove some some stair-specific workouts. These were planned and done in preparation for the Fight for Air CLIMB. I had to spread out the PWO#3 sessions to allow for these climbing-only sessions. Add in some rest/recovery days, as well as some team challenges (4-man challenge and sandbag shuttle run) and the total duration of the PWO#3 was stretched out to almost 9 weeks. That's an average of three Prison Workouts per week, plus 2 more weekly stair workouts. I know it sounds light, but I promise you my body was not thinking that.

Looking back, I really liked the overall plan and design of the PWO#3. It balanced strength and stamina. It worked more OverHead and Front Squats than I am accustomed to. I used gym rings for some of the pullups which added another dimension. Compared to the first two PWOs, this was by far the most "integrated" with regards to strength work.

What's next? My next plan is to follow the CrossFit Phoenix Fire programming. I met Captain Pauley during a vacation out there last year. After the first few minutes of meeting him, I liked his thoughts on programming. His daily "expression" of Crossfit involves a lot of strength/skill and Olympic lifting phase followed by a MetCon phase. His athletes are fit!!

For now, I'm outta the PWO development business. I accomplished what I set out to achieve: develop, follow, and distribute a functional fitness schedules that could be done with limited equipment. The PWOs served their purpose. Now it's time for me to focus on someone else's program with a fresh perspective and outlook.....

Prison Workout #3 - Ripped hands

There is something rather sexy about a woman with gym chalk on her hands.

Maybe it's the attitude they take with regards to that activity in which they are partaking in that exact moment. Hey, I know this might hurt my hands, but the reward is worth the risk. They chalk up their palms in preparation to attempt something difficult, knowing they might fail. I'm giving it my all. They work through the pain until the task is complete. The momentary discomfort is less than the lasting sting of failure or quitting.

The above photo is of my wife's hand after PWO#3 - Zeta (a grand total of 6000# from ground to overhead using any movement, load, or repetition scheme....for time, of course). She just got finished with clean-and-jerking a total of THREE TONS of weight!! 34:30 of continual full-body movement.

I posted an entry on this blog: "Hand and Callus Care." I never really embraced the whole "Check out my nasty ripped up hands. I'm a stud" mentality. But after seeing my wife's rip this week, I had a slight change of heart. After all the kettlebelling she's done, and after all the care she gives her hands, she still got a rip. And now I'm that guy who posts a picture of messed up hands on his site saying, "Hey look at this!" I guess it's the pride of having a partner whose determination and focus won't let her quit. (By the way, her C&J form was most excellent!)

It really was a "rite of passage" for her. She completed the 6000#. She didn't even say anything about it until after the WO. This injury simply had more to do with pure volume of work rather than neglect of hand care. And now she can join in the silly discussions about calluses, and bar knurl, and pumice stones, and skin graters, and pullups, and hand lotions, and how she still managed to get a rip. Her first rip.

And I got to cut off the flap of skin!

Prison Workout #3: Ready to Begin

Prison Workout #3: Schedule is complete. Click here for the schedule. (I used Scribd.com again to "house" the document. It's the easiest and most efficient way to distribute this to all of you. If you really want the Word document, send me an email.) The above photo captured the highly technical process of developing the Prison Workout: mini Post-It notes, a lot of scratch-outs, and a legal pad. Hopefully it becomes as popular as the other two schedules. I believe in the variety and the completeness of the programming.

I'm starting the PWO#3 program this weekend on Jan 2nd. I'm going to be doing pure stairclimbing and rowing on days when I do not do the Prison WO. I'm also taking rest/recovery days. I anticipate 3-4 PWO#3s per week, plus 2 stair or rowing WOs. It will last me about 6-7 weeks.

PWO#3 Videos: The barbell videos are all bundled up together in one blog post. A link to the post is in the list of other PWO videos in the right column >>>>>

THE HARD ROUTINE 2010: I'm also beginning another The Hard Routine. This time, it's perfectly inline with everyone's New Year's Resolutions. Scroll through all the posts on The Hard Routine to see what it's all about. Basically, you develop strict "rules" regarding your diet and activity for two months. See where it takes you. I had terrific results in Fall 2009, and adding to them this time around. Wait until you see me in March 2010!!

I am so excited to begin another two-month campaign....this time with an even more structured workout plan. Many of you have been patiently awaiting the release of PWO#3 too. Now that it's here, let's get this underway!

Prison Workout #3: Skill Development

Skill development is a critical component of any workout program. It demands participants learn new skills and practice them regularly until mastered. With the approach of the Prison Workout #3, there are bound to be many new participants who simply have never been exposed to certain barbell lifts. If you have completed the other PWOs, some of the movements will be almost identical to bodyweight or KB exercises. I will be posting new videos, however some of them have been listed as Exercises of the Week in the past years and months, as well as for other PWOs. Not all PWO#3 exercises have videos posted on this blog yet.Here are some you should be practicing:

• Deadlift (DL)
• Front Squat
• Shoulder Press / Push Press / Push Jerk
• Thruster (Front Squat - Push Press combo)
• Sumo Deadlift High Pull (SDLHP)
• Overhead Squad (OHS)
• Hang Cleans (or here)

I heard an interesting statement from the founder of CrossFit. What he said is likely not appreciated or agreed upon by many in the fitness industry...but his point makes sense to me. He said the best method to lift weights is with perfect form. He said the worst thing is to not lift them at all. Doing the movement wrong (I believe his word was "shitty") is better than not doing it at all.

1. Do it right............ BEST
2. Do it wrong.
3. Don't do it............ WORST

Here is my example: Many prospective participants of these functional programs tell me this: "I don't know how to deadlift." I always respond in the same abrasive tone with something like: "You mean 'I don't know how to deadlift with efficient technique?'" The reason I sarcastically ask that is because no one has to be taught how to deadlift. It's a natural pre-programmed movement in our human design. Now there are specific rules when competing. And there are certain tricks to do it efficiently to maximize the load. But there really isn't a wrong way to deadlift.

Some of the ways I've seen might increase the chance for injury. But the load/weight and has a lot to do with that. Seems like most injuries occur to new lifters with too much weight for that poor form. Now if a seasoned lifter continued to build up musculature for his/her poor (inefficient) form, the chance of injury goes down. Yet overall chance to compete against those with perfect technique is also slim.

Moral of the story: Don't overdo it with too much weight too early. I'd rather you start WAY too light....especially if you are unsure about your form. But do the exercises. All of them.

Email me with questions. I can lead you to more online videos or even professional training.

Prison Workout 3: Gear List and Preparation

While the equipment list for PWO#3 is short, I make MANY suggestions here...some out of necessity and some items of luxury. I will recommend some "best practices" or "preferred" items. Keep this is mind: Expenditures are investments in your personal health and wellness. What is your fitness worth??

Floor Space: about 4'x8' of area is generally enough room. Bigger is better. The height of the ceiling should allow your barbell AND PLATES to be raised overhead. For some of you in basement venues, you'll have to do overhead lifting while ensuring the weight plates rise between the joists in your basement ceilings!

Bar: An Olympic/Powerlifting bar is not absolutely necessary. A good Oly bar is obviously the preferred item here. However, for many of you smaller, shorter statured participants, even a cheap beginner barbell set will be acceptable. But on the other hand, for some larger, taller participants, the length of the bar between the weights is important for certain exercises. For example, during overhead squats, less flexible and taller users require quite a wide grip on the bar...extending almost out to the weight plates. At near $300, a high quality bar is not cheap...but it is an investment. I bought my Pendlay bar through Wichita Falls Weightlifting.

Weight plates: How much weight? All depends on two factors: your strength and your pocketbook. The deadlift is going to be the heaviest lift for most participants. Try to acquire as much as you can deadlift for 1 repetition. But keep this in mind: If you cannot acquire that much weight, we'll easily be able to work around that obstacle. Email or call me...we'll figure out what you need.

Rubber bumper style plates are most preferred. I personally use Kraiburg brand plates. I recognize many of you will be forced (financially, availability, gym rules, etc) to use metal plates. Solid rubber bumper plates are safer to use than their metal counterparts. They can be "bailed on," or dropped during a failed lift. There are certain healthy risks you simply CANNOT take with metal plates. Users of metal plates cannot work up to challenging loads of questionable success...for fear of dropping and damaging flooring -or- from a user trying to "save" the bar from striking the floor, causing personal injury. Either is bad. If all you have available are metal plates, you must recognize some shortcomings in your training.

Also, consider the diameter of the plates as critical for some lifts. The standard diameter is 450mm (17.5 inches). Some companies make training discs to make this allowance. Other users make cut-outs from thick plywood. Other users simple purchase only a pair of 10s or 15s in solid rubber bumper plates to get the bar the proper height off the floor (some care to not bend or crack thin plates must be taken here!). Whatever bar/weight combo you choose, please consider one of these options to safely ensure your bar is the standard height from the floor. You will not want to reach all the way down to the floor when all you're loading is some small-diameter 2.5#s or 5#s.

Collars: Don't care which ones...just get something that will keep the weights from sliding off the ends. I use cheap spring collars.

Pullup bar: Use your creativity here. For those who do full pullups, you obviously need a strong enough mounting system for your bodyweight. Pipe, nipples, and flanges are an inexpensive way to attach a decent bar to ceiling joists in a garage or basement. Another option is a portable bar, whether bought or made. For those of you who cannot yet do pullups, look into assist products like Iron Woody bands. Assist bands are better than scaling to inverted rows!! We will be using the high pullup bar for other movements, such as hanging-knees-to-elbows. Do your best to get a high bar! Lastly, use gym rings if you have to.

Timer: A stopwatch is fairly important, but not as important as a countdown. Many modern wristwatches have repeating countdown timer and interval timer features. We will not use interval timers (different length segments). We will only use a repeating countdown timer, such as 30- or 60-seconds. If your watch does not have such a feature, check out the GymBoss or other boxing timers. It must repeat on its own and beep and/or vibrate.

Chalk: Unless you've used chalk on your hands before, you probably cannot appreciate the difference it makes in your grip. It's messy. Some gyms won't allow it. It's not critical, but more of a luxury. If you already have all the above items, maybe a small investment here won't break the bank. I'll probably buy a few bricks and a bucket to save my hands during this PWO#3. (and when some idiot in my gym gets it all over the other equipment, a new rule against it will quickly be posted. Thanks idiot.) ... and to you who will post "I wear gloves": So what? I don't care. Wear them.

Footwear: I'm really starting to knit-pick here. I recommend flat-bottomed shoes. Some popular barbell lifting shoes are Converse Chuck Taylor's and the goofy Vibram Five Fingers. Before I got my VFFs, I did a lot of the lifts barefooted or in socks. I got a much better feel for the ground. Wearing cushioned running shoes is not the best option for serious barbell lifting. Barefoot is cheap. Just keep good hygiene.

What is NOT suggested/necessary: Lifting straps. Weight belts. Cushioned running shoes. Mirrors. Squat rack. Lifting straps do allow you to lift more weight, but at the cost of weakening your hand grip. Weight belts do prevent training injury, however they frequently "protect" some muscles from being strengthened. Those same muscles protected in training are then used in real life....and BAM....injury. Forget the belt, and work all the muscles. Cushioned running shoes....already discussed above. Mirrors: Do yourself a favor and do NOT look into a mirror during these lifts. All it will do is jack-up your mind. I always turn away from the reflection so I can concentrate on what I should be focused on. Squat rack: We will be doing all our lifts from the floor. A half-cage, squat stands, or power rack might help if you desire to go really heavy, or adjust some movements (like substituting back squats for front squats). For everyone else, you'll probably be just fine picking up the weight from the ground each time.

SUMMARY: The list of required equipment is short. Get the equipment now and start practicing some of the more technical lifts as I post them.

The Prison Workout 3 - Jury is Still Out

Prison Workout #3 ??? With a little help from our readers, it's a real possibility.

One year ago I was in the middle of the original Prison Workout (now dubbed PWO#1). It's a program that calls for nothing more than floor space, a pullup bar, and a stopwatch. It spans 25 workouts, originally intended for five work days per week (Sun and Thurs as recovery days). I developed it for a handful of reasons:

• Give myself a structured MetCon program for 30 days
• Work on my gymnastics movements
• Encourage team-building within my workplace
• Give a non-equipment-focused program to beginners
• Put out a functional workout that could be completed at home
• Keep workout sessions to about 20 minutes or less
• Make a competitive program so peers' performances could be compared
• Develop an online support group for like-minded fitness enthusiasts
• Introduce functional fitness to bodybuilding program followers

Well the program ended to many followers' dismay, so I put out PWO#2 that simply added one kettlebell. The program includes 26 workouts to be completed in order from A through Z, at whatever schedule the user wished. I figured that a little weight added to the program would be easy enough to sell.

Both PWOs continue to be followed. The two-month campaign called The Hard Routine has sparked a recent revival of both the bodyweight-only version, as well as the one with a KB.

So....I toy with the idea of developing Prison Workout #3. Initial ideas are to include only a pullup bar, floor space, and a barbell set. This allows for a program that includes high-intensity MetCons as well as strength-building movements. I'm open to other ideas, but please understand the nature of what is available "in prison," and the simplicity of equipment desired in such a schedule. I'm looking for a few helpers to design the program with me!! Look for an early December 2009 start date.

I still have the Excel spreadsheets for these workouts, so don't rely solely on the Scribd site that I used to upload them for public access.