Hey
My son recently went to prison under the measure 11 law here in oregon.
unfortunately for armed robbery for 5 years.(just was mixed up with the wrong ideas)
anyways all he has for training purposes is a smithmachine using cables and weight stacks, a dip and chin up station, exercise bike.
He’s 18 yrs and used to be a 3rd nationally ranked boxer at age 15, so he works out pretty hard.
he got into meth amphetamines and quit boxing to hang with his drug buddies.
to bad now in prison he is attending college and can get his associates degree in there.
does anybody have any good workout routines he can do with his limited equipment?
thanx
Check out CTs MacGuyver series, also he had one (can’t remember name of article or exercise) that was great for shoulders that consisted of pulling yourself around on a lid.
There are numerous things you can do with such limited equipment. Don’t rule out bodyweight exercises such as chins, dips, one-legged pushups, one-arm pushups, hanging leg raises and many others (squat jumps, burpees, etc.). I’d peruse some of the articles on bodyweight training (Ian King and Mike Mahler have articles about this on T-mag). You may also want to get him something like Matt Furey’s Combat Conditioning or Pavel’s the Naked Warrior.
He can supplement his bodyweight exercises with the equipment he does have at his disposal.
Have him workout every day. Yep, frequent, short workouts with a variety in intensity will be best. He’ll have plenty of time on his hands, so working out every day shouldn’t be a problem and will only help him fight off other inmates and keep him in good shape until he gets out. In fact, I wouldn’t be surprised if he got out of prison in better shape than when he went in.
In Oregon don’t you have to pay back the state for the cost of incarcerating you? I think I saw that on tv or something. That is a very stupid idea. Anyway, there should be plenty of guys who have been there awhile who have come up with every conceivable exercise to do with this equipment. What I would do is squats, bench press,shrugs and shoulder press with the smith machine, and pullups and dips on that apparatus. In between when I was board I would do pushups or burpees. One important thing is to remember cardio type stuff. Walking, running, basketball, handball, the exercise bike are all good to keep you from getting too fat from just sitting around, keep your cardio/pulminary health, and just keep your activeness and energy up. The burpees are also good for cardio type conditioning.