Jailhouse Strong by Bryant Josh & benShea Adam

Author:Bryant, Josh & benShea, Adam [Bryant, Josh]
Language: eng
Format: epub
Publisher: Back Arms Publications
Published: 2013-09-29T00:00:00+00:00

Set 1 - 20 reps

Set 2 - 1 rep

Set 3 - 19 reps

Set 4 - 2 reps

Set 5 - 18 reps

Set 6 - 3 reps

Set 7 - 17 reps

Set 8 - 4 reps

Set 9 - 16 reps

Set 10 - 5 reps

Set 11 - 15 reps

Set 12 - 6 reps

Set 13 - 14 reps

Set 14 - 7 reps

Set 15 - 13 reps

Set 16 -8 reps

Set 17 - 12 reps

Set 18 - 9 reps

Set 19 - 11 reps

Set 20 - 10 reps

The complaint about the Jailhouse Method is that the difficulty in the beginning of the workout can be overwhelming, and that the ease at the end of the workout is not challenging. In contrast, the Juarez Valley Method keeps a steady level of difficulty throughout the workout.

Total Repetition Method – Similar to the previous methods, the Total Repetition Method may be done with any type of bodyweight exercise. However, the chosen exercise is performed in the fewest number of sets to hit the prescribed amount of repetitions. Using the Total Repetition Method,100 pull-ups might look something like this: Set 1 - 15 reps, Set 2 - 12 reps, Set 3 - 11 reps, Set 4 -10 reps, Set 5 - 10 reps, Set 6 - 9 reps, Set 7 - 8 reps, Set 8 - 7 reps, Set 9 - 7 reps, Set 10 - 6 reps, Set 11 - 5 reps.

Increasing Intensity for Continued Progress:

As mentioned before, convicts get stronger because of progressive overload. This means that more reps, sets, shorter rest periods, additional weight added to your body, and increased frequency of training are essential components to progressively making training more intense. If you do not progressively overload your training, you may be able to maintain. But, more than likely, you will lose ground. As physical beings, we are either are evolving or regressing. Choose to evolve.

The take-home lesson here is simple: If you continually use the same reps, sets, frequency, training loads and methods of training, your performance will remain the same or regress!

Why does this happen? The answer is simple: Your body adapts to the way that you train. That’s why we must continually increase intensity, and train to be strong and ready for any type of situational challenge.

Keep in mind that more is not always better. You want to gradually overload your training. So, do not start off doing 3,000 Hindu squats daily, because periods of very intense training must be counter-balanced by lower intensity periods (also called deloads). You must have a period of active recovery. Sometimes, this means completing lower-intensity workouts for a day, or even up to a week. At times, it can be approximately 50-70 percent of the total workload. In other instances, it may be a brisk thirty-minute stroll around the yard.

Use it or lose it! If you start working out hard now, but take a month off, it will be like pissing into the wind … you will not like the results. Consistent and persistent training are the building blocks for Jailhouse Strong progression.

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