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Jail Training For Better Muscles

As long as there have been prisoners, there have been prison training sessions. As common in correctional facilities as hitting the new guy on the first day and avoiding spilling soap on him, inmates have been building better muscles in tight quarters. Here are a few reasons prison training works:

1) Unlimited Time: Time is all you have. You can spend four hours building better muscles because you have nothing else to do!

2) Confined Space – In prison, ambivalence and indecision do not exist. You can’t persevere over whether or not to go to the gym or run on the beach. You are already in the gym and you can never leave.

3) Creativity Required: With no equipment and no open space to run around, it’s just you in a room, face to face with your potential.

4) You are the Steppenwolf: a lone soldier, a man on a fitness mission. Better muscles and a haunted past, what else is a lady looking for?

So prison training has its advantages, but most of us don’t want to commit crimes and go to jail simply for the benefit of having better muscles. Fear not, prison training has many practical applications in the real world. This is a guide that uses prison training concepts to create an exercise routine that you can practice in the confines of your bedroom.

the burpee

Get ready for some bread. The burpee is a staple of prison training. Do 20 drop sets and you’ll have better muscles in no time. Here is the process:

From a standing position, squat down. Place your hands on the ground and jump back up to the pushup position. Do the push up. Jump back into a squat, then jump into the air bringing your knees up to your chest. Do this 20 times. Take a breath and then do 19 more. Then do 18, then 17, and so on. You will feel the prison training burn.

Upper part of the body

The Card Game – This prison training challenge requires a deck of cards and a hat. Sit across the room from the hat and throw the cards at him. Every time you miss and a card lands face up, do as many push ups as the card reads (face cards are 10). Work your way through a full deck and you’ll be working your way to some ripped abs and pecs. And remember to keep your body level, no butts in the air (especially for real prisoners).

Triceps Prison Workout: This is a simple dip. Place your hands on a chair, bed, or sink, and lower your body toward the floor.

lower body

Jump squat: This is basically a burpee without the pushup. Squat down and jump up. This works the quads.

Jump Lunge – Lower the body into a lunge position, weight on the bent leg with the other leg stabilizing behind. Jump into the air and change the position of your feet. Repeat as quickly as possible.


The Prisoner’s Plank: Get into a pushup position, keeping your body rigid and straight. Now hold this position for three minutes. It’s not that easy unless you have washboard abs.

For the Extreme Prisoner

Push-ups: You may have seen Nick Cage squeezing them out at Con-Air. The concept is simple: do a handstand (you can brace your feet against a wall for support), then lower your head to the floor and push up. You will build better triceps and shoulder muscles.

Wall Squat: With your back against a wall, lower your body until your upper and lower legs form a 90-degree angle. Hold this position for as long as you can. Simple sounds? Try it for 5 minutes. That’s the way to train in prison.

Prison Training fits perfectly into Primal Blueprint, a health plan designed to maximize strength and good nutrition for those seeking simpler, more natural alternatives to health in the modern world.

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