MANY years ago I took a trip to the prison where the movie Lock Up was filmed with Sly Stallone. I wanted to learn how the inmates trained. I had seen a documentary on how inmates are working out every day and a friend of mine introduced me to her Dad who was an LT in the prison.
I wound up taking a long trip behind those walls and spent hours talking training with some of the guys. I look back and can't believe I did such a thing. On the flip side, my passion for training has always been through the roof.
I'd say your current day "Fitness Guru" isn't go inside a prison to learn training methods to share with you.
I'll go in depth with what I learned with a video inside The Underground Strength Academy. For now, I will break down some of my thoughts and how you can learn from this prison strength training.
It's VERY interesting to see how inmates can look the way they do and, as seen in the video below, how they can demonstrate the strength they do... Deadlifting 500 lbs and well over. These guys are strong and jacked.
When people say prison is the perfect place to get BIG and Strong, no job, no this, no that, etc. come on, do you really think it's stress free for those guys? Every day they are training for life. Do we need excuses here and a green light to complain how our life is too hard to eat well, train hard and get big and strong? Excuse makers NEVER kick ass and get results.
If you're not strong, point the finger at yourself. Do the work. Eat and sleep as you NEED to, not just how you WANT to. Getting strong begins in the mind. Never forget that. If deep down you don't like doing the work, forget it, you'll never get strong.
These inmates focus on a select few things you can learn from:
- Free Weights and the Basic Powerlifting and Bodybuilding movements.
Just like the days of the Golden Era, free weights WIN every time.
They pack on the most size and strength and deliver results the fastest. Pretty boy bodybuilding is OUT. Squats, Deads, Benching and heavy curls.
- Bodyweight Training on a regular basis. High reps for muscular endurance as well as muscular hypertrophy. Bodyweight training performed through the day in a 'Grease the Groove' fashion ala Pavel, always performing the exercise when fresh, with solid technique, never training to failure to maximize gains in size and strength while ensuring full recovery.
The guys I interviewed in prison, 1 group of guys did calisthenics every morning before breakfast. Another guy, the biggest guy in the gym, he would do free weights all week, then Saturdays were ALL bodyweight, 100 reps of every bodyweight exercise he could think of. And this guy was HUGE. He looked to be 275-285. Most big guys can't do pull ups.
The strongest guys understand that "Strong is STRONG". Which means, you should be strong with the weights and calisthenics.
- Using ALL training methods to keep the mind strong and to develop confidence & mental toughness.
These guys understand that training is a ritual, a place where they can clear the mind of all problems and focus on something good, take care of their own health, both physical AND mental. It's about taking ownership which translates to a stronger Life.
At The Underground, we train for Mind AND Body. If you only train for appearance, well, that motivation is fleeting. It is superficial. You must train for something deeper and more meaningful than big biceps.
- Use of Odd Objects - Inmates are not cry babies like many of the "Fitness Gurus" telling you that their way is the only way and the best way. These guys train with anything they can lift.
These men are using water filled bags and jugs, lifting their bunk beds, etc. I remember watching a video ages ago with inmates training using the picnic tables that were out in the yard after their weights were removed from the yard.
It inspired me to use the picnic table when training athletes outdoors, using an endless array of exercises. We would perform picnic table circuits with my wrestlers at a school yard; table press, split squats, floor press, jumps on the table, etc
I wonder if the book Dinosaur Training is floating through some prison libraries?
Now, before you begin complaining about the fact that inmates are being given credit, let all that go for 5 seconds.... I am looking at their training, NOT what they did in life. I'm not judging people. I am learning from those who are STRONG. Period. End of Story.
The complaining and excuse making needs to end. It's plain and simple, don't use my website as a ground for complaining, instead, it's a place to learn, share and become inspired. DO. THE. WORK.
Let's get STRONG. Period.
Live The Code 365,
--Z--
PS: This is THE place where strength and muscle building are taken to a whole new level, I'm there for you, 24-7-365.
I'll get an in depth video reviewing my time visiting the prison and everything I learned.
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Man recently I get my hands on Convict Conditioning. One word: Thanks. Thanks for recommending this. I was doing bodyweight stuff earlier, using Pavel’s method (Naked Warrior way) but Coach Wade has shit that works for me better.
BTW: Today in a locker one guy asked me if I do legs at all, or only upper body. Maaaaan whats wrong with these guys?
Peace
Mateusz
As a police officer, I think this is something EVERY police officer should watch. Talk about motivation to stay in shape!
You wanted feed back to your topic concerning what is a strong mind last week. This video projects this quality.
The strength to overcome regardless of where you find yourself.
Sir, i thank you for this video.
Dedication to a purpose- that’s what it takes. These guys have the crappiest food available, no supps. Just time and dedication. And yet 80% of these guys could hold their own on a BB stage. Definately motivating.
On a side note, I know you don’t want us to get all political and philosophical Zach, but what if these guys could set themselves similar powerful and inspirational goals when they get back on the outside? To use their lives productively for good purpose. THAT’S what we should be preaching to the inmates in any “correctional” facility.
Sorry couldn’t resist my 2c.
I think it would be interesting to see a documentary on strength and survival in today’s world. Not just the world of crime and fighting, but also in the corporate world and such. Lots of people tell me that getting in shape and getting stronger gave them a leg up in advancing heir career and their standing among their peers.
Bottom line is that strength is about survival and living life in the best ways you can. I think this is true for anyone no matter who they are.
Zach whats up. i have had the book for some time now and read it all the time. i use the bodywieght stuff when i’m injured or just wanting to work through some stuff in my head. its great to be able to get to a place in my head where nothing else disturbs me and i can just dance with the thoughts in my head. I really try to focus on the little things in the book and work on technique constantly, you know a little tweek here and there to maximise benefits and all. thanks for promoting a perfect tool, this will help alot of people get into their minds again. you’re the best
I did 5 years in TDCJ-ID (Texas Department of Criminal Justice Institutional Division) and all of the units that I did time on banned weights because the inmates were in superior shape to the staff. Even though we had no weights, we used one another as well as anything we could find to circumvent this problem and get it in. Even without weights, I went from 185 to 215. When the human spirit is motivated to make the body strong, there is nothing that can/will stand in the way of attaining this accomplishment. This is, perhaps, the #1 thing that pisses me off when I hear people making excuses for not jumping into the fire. THERE ARE NO FUCKING EXCUSES!
Zach great post. I went and bought convict conditioning because of your page. I am currently doing some of the exercises in my program like coach Wade tells you to do them and it makes everything much harder. Also I remember a documentary on prison.There was one black guy that was not allowed to lift weights . He was confined to his cell. He was so strong that he had broken out of handcuffs and straight jackets. He had to be the most jacked up guy I ever saw. He would take his matress and roll it up and do hundreds of squats in his cell. I have yet to be able to find that clip.
John
It wasn’t prison it was bootcamp, but when I was in bootcamp I was itching to lift weights. We had a machine in our barracks but it had no pin so another guy found a bolt and we would sneak down at night to lift. We would put towels between plates so you couldn’t hear the clanking of plates.
It is unfortunate that the inmates don’t have that outlet, but I can see why the guards don’t want them lifting because they would out power them. Maybe take a lesson from this and lift. The prison guards I know are all powerlifters and some big dudes, but I am sure there are some that don’t lift at all.
Milt, right on, I am ALWAYS shocked to see law enforcement who are weak and out of shape, it confuses the hell out of me!
Dustin, agreed my man, I’d be training to be bigger, faster and stronger then them!
Coach PC – I hear ya, I interviewed a guy who was an inmate in Cali, ALL bodyweight, he was STRONG AS HELL, pound for pound, un-real!
He passed away 2 yrs ago though 🙁
After prison he became addicted to fitness and the lifestyle, was a powerful lifter, I saw him clean and press a 185 lb barbell with ONE hand and strict press it, it was NUTS!
He weighed 205 lbs only! He was a GREAT guy but he passed on 🙁
Matt, you are right bro, I met many strength addicts who were corporate and they dominate their world of business, dominate!
Mateusz, my pleasure, brutha!!
Rudy, those who get out, sometimes do this, I had a friend who did this and he was on a great roll, but he had cancer and lost his battle.
He was an amazing guy, inside and out. A very sad time.
John I saw that video ages ago! He was JACKED!
His arms were unreal! He was doing straight leg sit ups with only his feet supported, it was UN-real, looked like Bruce Lee plus 50 lbs!
I also think the guy was in his 50s already!
Zach great comments and video. I work in a correctional facility and find myself frustrated every day because my co-workers just don’t get the importance of training for the job. YOU WORK IN A JAIL! IT IS YOUR JOB TO BE READY FOR ANYTHING!
Another Great NO EXCUSES Post Zach! Here’s something else to think about, besides the fact that many prisons no longer have a weight yard to train in, and therefore have to improvise, none of them have ideal food.
We are so worried about our drinks, powders, meals, shakes and “improvement concoctions” that we lose sight of what makes us strong. We also use it as an excuse for training (or not). It is time spent doing the work that makes us strong and nothing else. Period!
Zach can you please tell me which documentary was of that guy..please and thanks