Jailhouse Strong - Interval Training - Josh Bryant

Jailhouse Strong:
Interval Training
By
Josh Bryant and Adam

benShea
Jailhouse Strong:
Interval Training
JoshStrength, LLC and Adam benShea
Copyright © 2015
All rights reserved, including file sharing, the right to reproduce this work, in whole or any part,
in any form. All inquiries must be directed to Josh Bryant and Adam benShea and have approval
from both authors.
WARNING! Before starting any training program, please consult your doctor or other health care
professional. You are agreeing to take full responsibility for any potential risk associated with
anything put into practice from this book.
For further explanations and demonstrations regarding the workout programs in this book,
please refer to the video collection on our YouTube channel:
https://www.youtube.com/user/jailhousestrong
CONTENTS
INTRODUCTION
CHAPTER 1: WARMING UP
CHAPTER 2: JAILHOUSE STRONG INTERVALS
CHAPTER 3: GAS STATION READY INTERVALS
CHAPTER 4: BARBELL COMPLEXES
CHAPTER 5: STRONGMAN INTERVALS
CHAPTER 6: BODYWEIGHT FINISHERS
CHAPTER 7: SPRINTS
CHAPTER 8: COMMERCIAL GYM PURGATORY
CHAPTER 9: NEW ADDITIONS TO THE WEIGHT PILE
INTRODUCTION
The Principles of Innovation and Imagination
We believe that unyielding self-improvement is the primary lesson one can take away from
the physical progress achieved by cons behind iron bars. No matter how high the steel walls
surrounding your current reality, or how vicious the gatekeepers guarding the cell you currently call
your place of imprisonment, you can put in work to shift your reality, become stronger, and find your
path to physical and mental freedom.
If you do not think that you are imprisoned, remember that you can be confined by delusions
of false comforts, or pursuit of material desires, as easily as you can be trapped inside a steel cage.
Some individuals are put in shackles, but many put themselves in shackles.
Whether your particular form of incarceration is a product of an outside force or a
consequence of your own doing, you can still better yourself through a focused training regimen.
Jailhouse Strong is that regimen.
While Jailhouse Strong is about self-improvement, this addition to the Jailhouse Strong
series, in particular, details interval training as a means to improve strength, cardiovascular health,
and overall conditioning without sacrificing hard-earned muscle. The philosophy behind these
interval workouts was taken directly from, or influenced by, the type of training that occurs on the jail
yard or inside prison cells. That is, it is a no-nonsense, no-frills approach to interval training.
Tom Haviland
The Jailhouse Strong approach to training, self-defense, and mindset rests on the following
Five Decrees:
1. Get Excited about Training

2. Get Plenty of Rest
3. Eat Meals at Regular Intervals
4. Stick to the Training Basics
5. When Conflict is Unavoidable, Strike First
It is not by chance that the declaration to get excited about training is planted at the beginning
of the Jailhouse Strong order of self-improvement. You must be excited about your training to attain
the prerequisite discipline required to achieve real results.
Of course, at one point or another, everyone struggles with motivation. Your trip to Cancun is
six weeks out and you need to get beach ready. But, you have a host of obstacles that require hurdling;
you have a paper due, a spreadsheet that requires modification, an old lady who wants you to watch
the latest episode of a reality show about a wealthy second-generation immigrant family struggling
with their fashion line, and the list goes on.
If you take these petty concerns and First World problems as viable reasons not to train, then
bow out, quit, close this book, and fully accept your life of monotonous mediocrity. Don’t worry.
There are plenty of people like you. As you slog your way through life, you will be able to easily
recognize them at weekend strip malls by the dead look in their eyes. You can share a mutual
experience of defeat and wait for your moment to fall into the other side of the dirt. In the meantime,
you will have rerun season to keep you entertained.
If that sounds like a slow death, you are right. So, here is another option: Utilize innovation
and imagination to take your training to new heights.
With innovation and imagination, you trigger your cognitive process to become curious,
engaged, and fired up. You get excited about the process of uncovering a path that can take your
physical development to that next level. Like any journey of value, it will be the promise of discovery
that pushes you forward.
This undertaking will keep you motivated. But, more than that, it will keep you feeling alive.
Behind bars, cons have minimal equipment and the most spartan of facilities; nonetheless,
with innovation they construct workout programs that produce real results. On the other side of the
spectrum, there are some iron-lifting warriors who find themselves inside of a “boutique” fitness
facility in Hilton Head and are able to make the most of their plush surroundings.
The goal of this book is to provide you with a plan for wherever you find your current fitness
reality. Rather than decrying your current predicament, turn the page and find a program that works for
you. From unarmed combat drills to treadmill workouts, these programs are bound to offer something
that resonates with your fitness goals.
As a means to ensure that we provide a large swath of fitness innovation, we invited a
number of top trainers and elite competitors to share their insights and offer proven programs. With
all of this information, you now have the framework for an exciting passage into interval training.
Interval Conditioning: Burn the Fat, Spare the Muscle!
Ever compare the physiques of a world-class distance runner and a sprinter?

The sprinter resembles a Greek Adonis; the skinny-fat distance runner makes Richard
Simmons look like a Mr. Olympia contender.
Adding insult to injury, a 2004 study published in the Canadian Journal of Applied
Physiology showed that male rats that performed intense aerobic activity daily experienced not only
decreased testosterone levels, but, in fact, experienced a decrease in the size of their testicles and
even the accompanying junk.
Next time someone says, “Let’s go for a jog,” let that person know you cannot afford to lose
the inches.
Excessive aerobic activity can decrease testosterone levels, increase cortisol production,
weaken the immune system, handicap strength gains, and halt any hope of hypertrophy.
For this reason, many lifters who desire to maximize their muscle mass and strength gains
avoid any form of conditioning like the plague.
This is a mistake!
Interval Training Arrival
Since the mid-1990s, scores of studies have shown the effectiveness of interval conditioning
for fat loss. In 1994, a Canadian study compared the fat loss effect of an interval training program to
that of a traditional long, slow cardio regimen. The traditional regimen burned twice as many calories
as the interval regimen, but those who performed intervals lost significantly more body fat.
Researchers conclude that fat loss is at least nine times greater with interval training than with
traditional endurance training.
Interval training takes many different forms. High-volume strength training with short rest
intervals (like how most bodybuilders train) is interval training in itself.
Named for Japanese researcher Izumi Tabata, different forms of Tabata intervals are
practiced in the most plush commercial gym settings and in the most spartan, hard-core gyms in the
world. The Tabata regimen consists of performing an activity all-out for 20 seconds, resting for 10
seconds, and repeating this sequence for four minutes.
One of Tabata’s most famous findings demonstrated that a program of 20 seconds of all-out
cycling followed by 10 seconds of low-intensity cycling for four minutes was as beneficial as 45
minutes of long, slow cardio.
Science clearly concludes that interval training is superior for fat loss, but Tabata
demonstrated that subjects performing four minutes of high-intensity interval training had similar
increases in V02 max as the subjects training traditional cardio four times a week for 45 minutes.
This study was a game changer because it conclusively showed that positive health benefits
derived from traditional aerobic training could be accomplished with high-intensity interval training.
Interval Issues
Muscle hypertrophy is elicited from muscle damage, mechanical tension, and metabolic
stress.
Intervals harshly invoke all three of these mechanisms! Like intense weight training, interval
training holds the keys to building a physique of raw steel and sex appeal. But, intervals must be
afforded the same respect as heavy weight.
The central nervous system (CNS) is primarily affected by high-intensity work and takes at
least 48 hours to recover. Like lifting heavy pig iron, interval training must be allotted similar
recovery time.
Everything factors into how you recover. Weight training, nutritional plans, supplementation
programs, employment situations, and personal problems all affect how well you recover.
The late Charlie Francis, fabled Canadian sprint coach, described the CNS as being like a
cup of tea. Everything in life pours tea into the cup. Once the cup of tea overflows, you overtrain.
As you progress with intervals, remember that the further you advance in training, the more
stress the training imposes.
An intermediate trainee may be able to do three days a week of interval training. A more
advanced lifter, however, may only be able to do one to two days a week.
Training intervals once a week can improve body composition along with conditioning
levels. Do not perform these workouts more than thrice weekly; twice is a nice, sweet spot.
CHAPTER 1: WARMING UP
Warm-Up: Getting Ready for Action!
Most folks prefer the succulent, juicy meats out of a slow cooker over the dry, crusty stuff out of the
microwave. However, many lack the patience to wait and allow something to be done right. In a
world of instant gratification, it is more difficult to remember that it takes time to do something just
right.
Just like romance (excluding Craigslist escapades), with intense physical training you can’t
just show up and expect that it’s showtime. Without a thorough warm-up, it takes less than a second to
create a debilitating injury. By warming up and taking care of the small stuff in training, you are more
likely to remain injury free in the rest of your life. Whether it be the church softball game or an
impromptu beat down on the overzealous “foodie” who cut in line at your favorite buffet, take the
time to warm up.
If you are looking for an in-depth scientific analysis on why it’s important to warm up, corner
a doctor at your next cocktail party or plow through WebMD online. In the meantime, we will take
you through a cursory look at the benefits of warming up and, more importantly, how to warm up.
Remember, for interval training to work, it has to be intense. For high-intensity training, a
warm-up is a necessity, not a luxury.
Some of the benefits of a proper warm-up:
• IMPROVED PERFORMANCE!
• Increased muscle contraction and relaxation speed
• More “economical”/efficient movement patterns
• Reduced muscle stiffness
• Improved oxygen utilization
• Improved motor unit recruitment for all-out activity (i.e., more coordinated movements
with increased intensity)
• Increased blood flow
• Brings the heart rate to the proper level for beginning exercise
• Increases mental focus for the task at hand, be it intervals or competition, by an increased
“arousal,” or enthusiasm, eagerness, and mental readiness
General Warm-Up
Dynamic stretching will be the major piece of the warm-up pie. Many folks with great
success jump immediately into our dynamic stretching routine by starting at half speed and gradually
working up to full speed. We recommend that you start with a general warm-up before beginning a
dynamic stretch.
The general warm-up is 5 to 10 minutes and should be something to elevate your body
temperature. It could be an easy jog, a brisk walk, or your favorite cardio machine (if you train at a
gym). Finally, after you complete the general warm-up, proceed to the dynamic stretching routine.
What about static stretching?
We recommend that you conduct all static stretching and PNF stretching routines after your
workout, not before. Static stretching prior to workouts can take away from explosiveness and
strength. Of course, there are some folks who have performed these workouts with great success after
beginning with static stretching. But, in general, we recommend dynamic stretching.
Dynamic Stretching
Dynamic stretching incorporates active (meaning you actively stretch without outside
assistance) range of motion (ROM). Dynamic stretches generally look somewhat like sport-specific
or training-specific motions. Unlike static stretching, dynamic stretches are not held at the end of the
range of motion.
A plethora of patterns can be utilized, but it’s important to keep in mind that movements
similar to those you will be training will provide you with the greatest benefit. Another word of
wisdom: Unless you enjoy being on the injured reserve list, when stretching dynamically, pay
attention not to exceed the currently established range of motion for the joint(s) being stretched.
There are two important details to keep in mind to maximize benefit and minimize risk. First,
establish an even, controlled rhythm, with all movements initially well within the current range of
motion. Then gradually increase the amplitude of the movement until you are at the desired level of
tension at the end point of the movement.
Remember, these are specialized movements, and care must be taken with their use. Make it a
habit to precede dynamic stretching with a general warm-up of 5 to 10 minutes.
To reiterate—we recommend not stretching a cold muscle!
Warm-Up and Cool-Down
The following is an example of a warm-up and cool-down for an intense workout.
Warm-Up
• 5- to 10-minute jog warm-up

• Dynamic stretches
o Walk on toes—2 sets, 15 yards
o Arm swings—2 sets of 10 clockwise and counterclockwise
o Arm hugs—2 sets of 10 reps
o Straight leg kicks—3 sets, 15 yards
o Leg swings—2 sets of 15 reps
o High knees—3 sets, 15 yards
o Walking lunges—3 sets, 15 yards
o Butt kicks—3 sets, 15 yards
o Wrist sways—3 sets, 15 each way
o Twists in place—3 sets, 15 each way
o Hula hip swings—2 sets of 10 clockwise and counterclockwise
Upon completing this warm-up, the athlete would start to move into sport-specific
activities at a gradually increasing pace.
Cool-Down
• Static stretch (do each stretch for 30 seconds)

o Pectoralis stretch
o Latissimus stretch
o Biceps stretch
o Triceps stretch
o Forearm flexor stretch
o Forearm extensor stretch
o Standing quadriceps stretch
o Psoas stretch
o Rectus femoris stretch
o Adductor stretch
o Sumo squat
o Frog stretch
o Erector spinae
o Piriformis stretch
o Hamstrings 90/90 stretch
o Hamstring with adduction
o Gastrocnemius
o Soleus
o Peroneal stretch
• SMFR (Foam Rolling) (roll tender spots for 20 seconds, 1 set each spot)
o Hamstrings and calves
o Gluteus medius
o IT band/tensor fascia latae
o Quadriceps/hip flexors
o Adductor
o Low-back/erector spinae
o Rhomboids
o Latissimus dorsi
Final Thoughts on Warm-Up
Keep in mind, this warm-up is a good starting point, but you’ll need to actively mold it to
what works best for you and what will get you warm for the activities at hand.
The need to warm up is validated by science. The individual approach to the warm-up is an
art; the longer you train and practice, the better artist you become.
Finally, before you put intervals into practice, we highly recommend you do the activity at a
submaximal pace for a couple of test runs before going all out.
An example would be if you want to perform 300-pound sled drags, do a warm-up set with
100 and 200 pounds, and then you’ll be ready to go.
Warm up to maximize results and minimize risks!
CHAPTER 2: JAILHOUSE STRONG INTERVALS
The Background of Jailhouse Strong Intervals
Since the beginning of civilization, prisons existed because humans wanted to separate
criminals from law-abiding citizens. Many early jails were meant to keep inmates out of society until
the gallows were ready to go—like a holding pen at the slaughterhouse.
As a result of American Benjamin Rush’s work in prison reform, prisons gradually became
what they are today, or claim to be: rehabilitation facilities. Prisons offered recreational activities to
help prisoners acclimate into a civil society. One of these activities was weightlifting. Proponents of
weightlifting in prisons say that “banging around the pig iron” helps the inmates pass the time, relieve
stress and anxiety, build a sense of purpose, and create a positive self-image. They also say that
prisoners who lift will behave better because they do not want to lose their access to the iron.
Many cons have had limited, if any, success in life. For the first time in their lives, an
adherence to physical culture allows them to control their physical destiny. When you develop a large
hood (chest) and bulging back arms (triceps), you are able to showcase the tools of consistency and
discipline of productive activity toward a desirable goal.
However, there is a significant segment of the general public that worries that the prison
weight pile is creating “super criminals.” With this concern, by the early 1990s, some states began to
phase out their weightlifting programs. Arizona was the first to completely get rid of their weight
room, and other states quickly followed suit. Without weights or traditional exercise equipment,
prisoners were forced to become increasingly innovative in the ways in which they trained their
bodies.
Imprisonment may take many forms, be it physical, mental, or spiritual. One can be
imprisoned by an unhappy marriage, an addiction to fantasy computer games, or a dull existence
inside of a cookie-cutter suburban community. In each, and every, case, innovation provides a way to
escape the bars preventing you from finding freedom and the best expression of yourself.
Behind bars, individuals develop imaginative new ways to train and develop the body. Long
before scientific studies and trendy trainers touted the benefits of intensive interval training, prisoners
developed a series of interval workouts that were well ahead of their time.
Driven by the need to survive, and, in some instances, thrive in a highly competitive
environment, prisoners rely on intuition to find the physical movements that produce real strength and
conditioning. On the prison yard, scientific inquiry and conjecture is a luxury. Real fitness and
functional movement is a necessity.
Due to an ever expanding body of knowledge, science has a tendency to rest on shifting sands
of reliability. Yet the type of conditioning that is required for real-world self-defense is not something
that is up for negotiation. It rests on the fixed surface of hard pavement.
The Central Features

The central feature of the majority of Jailhouse Strong interval training is a relationship with
the ground and gravity. As mentioned above, many prisoners have lost their access to the weight pile,
but they have not lost their desire to train. Without exercise equipment, your best training tools are the
ground you stand on and the gravity that keeps you on that ground.
The exercises described below only require these two tools, which can be found anywhere.
The broad accessibility of these movements is one of the many benefits of the minimal amount of
required accessories. They can be done just about anywhere.
Central to Jailhouse Strong interval training is the burpee, in its many variations. This
exercise has many benefits, including training your body to fluctuate between moving on the ground
and on your feet. One variation on the burpee, the sprawl (from grappling), is accessible to a wide
array of people because it does not include the jumping portion, which can be hard on the joints. In
addition, it mimics the technique of kicking your legs back and dropping your hips to prevent some
joker from taking you down in the street, the cage, or the loading zone at your local Costco.
Tyson Mendeas courtesy of Sky View Projects
Other exercises, in numerous variations, appear in the Jailhouse Strong interval program,
including push-ups, bodyweight squats, lunges, and mountain climbers.
The workouts vary between that which can be done quickly before morning chow to those
instances when you have nothing but time and a long afternoon on the yard.
Jailhouse Strong Burpee Challenge

The aim of this workout is to build your total number of repetitions of burpees. You may need
to take breaks during the allotted time. Keep them to as minimal amount of time as possible. The
prescribed workout may be done more than once a week. After the completion of one complete four-
week cycle, you can revisit this challenge and start again. Completing the four-week cycle a number
of times will allow you to continually work toward new personal records.
Week 1
Complete as many burpees as possible inside of 5 minutes.
Week 2
Complete as many burpees as possible inside of 8 minutes. (Your goal is to do 1.5 times more
burpees than the preceding week. So, if you did 50 in 5 minutes, this week shoot for 75.)
Week 3
Complete as many burpees as possible inside of 10 minutes. (Your goal is to do 1.2 times as many
burpees as week 2. Hypothetically, if you did 75 during week 2, your goal this week is to hit 90
burpees.)
Week 4
Complete as many burpees as possible inside of 12 minutes. (Your goal is 1.25 times as many
burpees as week 3. If you hit 90 during week 3, aim for 113 during week 4.)
Your goal is not to meet prescribed progressions. It’s to exceed them!
If you are unable to meet your goals, you can repeat the previous week or take up cardio
dance classes.
Jailhouse Strong Dynamic Training
This workout fluctuates between an explosive movement (burpee), moderate movements

(push-ups and bodyweight squats), and light movement (walking in place). This change in tempo
allows the body to recover. As a consequence, the workout may be performed over a prolonged
period of time.
You could have some time before the Café Escape Restaurant and Bar opens at the Holiday
Inn in downtown Fort Myers, or maybe you’re looking to make the most of your 60-minute yard time.
In either case, this workout has you covered.
If you want to really get after it, the workout can be done twice. So that you can monitor
progress, keep track of how many times you go through the cycle of exercises within the prescribed
time. Look to break previous records every four weeks.
Day 1/Week 1
Complete as many times as possible inside of 15 minutes.
• 1 burpee
• 10 steps walking in place
• 5 push-ups
• 5 squats
Day 2/Week 1

• 1 burpee
• 10 push-ups
• 10 squats
Day 1/Week 2

• 2 burpees
• 10 push-ups
• 10 squats
Day 2/Week 2

• 2 burpees
• 10 push-ups
• 20 squats
Day 1/Week 3

• 3 burpees
• 10 push-ups
• 20 squats
Day 2/Week 3

• 3 burpees
• 10 push-ups
• 20 squats
Day 1/Week 4

• 4 burpees
• 20 push-ups
• 20 squats
Day 2/Week 4

• 4 burpees
• 20 push-ups
• 20 squats
Jailhouse Strong Explosive Intervals
This interval workout features an explosive movement followed by an active rest. The
periods of rest should allow you to give maximal effort to the exercises.
Week 1
Complete the exercises as many times as possible inside of 5 minutes.

• 5 burpees
• 10 mountain climbers
Week 2

• 5 burpees
Week 3
• 10 burpees
Week 4
• 10 burpees
Jailhouse Strong A.M. Pre-Chow Interval
This workout is a great option for boosting your metabolism before your morning meal.
Day 1/Week 1
Complete five times.

• 5 burpees
• 10 lunges
• 10 push-ups
Day 2/Week 1

• 5 burpees
• 20 lunges
• 10 push-ups
Day 1/Week 2

• 5 burpees
• 20 lunges
• 20 push-ups
Day 2/Week 2

• 10 burpees
• 20 lunges
• 20 push-ups
Day 1/Week 3

• 10 burpees
• 30 lunges
• 20 push-ups
Day 2/Week 3

• 10 burpees
• 30 lunges
• 30 push-ups
Day 1/Week 4

• 10 burpees
• 40 lunges
• 30 push-ups
Day 2/Week 4
• 20 burpees
• 40 lunges
• 30 push-ups
Closing Thoughts
Whenever you find yourself in a situation where the walls are closing in around your sense of
individual freedom, remember that a rigorous physical lifestyle is your portal to liberty.
With the acquisition of strength, you achieve the outward manifestation of your ability to
achieve goals, and the inner confidence of knowing that you have the ability to transform yourself into
your ideal physical reality.
Do not let obstacles, big or small, stand in your way. Embrace the route of ingenuity toward
better physical conditioning.
CHAPTER 3: GAS STATION READY INTERVALS
Preparation for Martial Competition, Unarmed Combat, and around

the Gas Station Pump at 3 A.M.
In Mixed Martial Arts, the nature of a bout is characterized by short bursts of output followed
by a drop in intensity, and then extended periods of moderate output. To train your muscles for MMA,
your training should resemble this type of activity as closely as possible. That means you don’t want
the slow, long cardio routines from the big hair days of the 1980s. Rather, follow an interval program
that prepares your body for the necessary intense spikes in output.
These types of intervals do not simply prepare you for the regulated bouts inside a cage, a
ring, or whatever structure currently houses the latest expression of martial art competition. Interval
fight training readies you for engaging the brute at the gas station who, at 3 a.m., may be looking to
take your beer, your ride, your lady, or even your life.
Real combat on the street, in the bar, or at the local peeler club does not take long. Unarmed
combat without rules is one of the finest examples of a raw and completely unrefined state of nature.
As we told you in Jailhouse Strong, the British philosopher Thomas Hobbes talks about this wild
environment and sums it up best: “nasty, brutish, and short.”
Without a referee, or a fight commission, physical engagements play out in seconds, not
minutes. So, like an MMA fight, there is a quick spike in intensity. There is not, however, the drop in
intensity to a moderate output. There’s no time for that. Intervals for self-defense fighting focus on
intensity, without any prolonged cardio training.
Ready yourself for the ring or the back alley with the following intervals that closely mimic
particular martial situations.
Gas Station Ready Interval Training
Sometimes, you want some late night pizza. At other times, your buddy needs a ride home
from his new gig at a local tavern/restaurant. For whatever reason, you are out late and you realize
that your gas light is on.
You pull in to an unfamiliar gas station, and as you exit your ride, the small hair on the back
of your neck stands on end. Something is off. Tension is in the air.
A guy with wild eyes and sweating 90 proof weaves his way over to your gas pump. He asks
for money. He wants your keys. He is so close that you can see the remnants of his last meal sticking
out of his teeth. You are not going to talk your way out of this one. It is go time.
Big Tom is Gas Station Ready at the Shell Station at 3 A.M.
To be ready for times like these, follow the interval workout described below. It’s designed
for the moments when technique takes a back seat to sheer intensity. While following this program,
focus on throwing as many punches with as much power as possible.
This workout can be done at any time, but it is a great way to finish a bench press day, or any
upper-body training day.
Week 1
Complete 8 rounds of 20 seconds with a 20-second break between each round.

• Freestyle punching and elbow strikes
Week 2

Week 3

Week 4

MMA Interval Drill
This workout program has a particular focus on fluctuating between static positions,
explosive bursts, and moderate-intensity movements. Like an MMA fight, this drill will develop your
body to be able to fluctuate between different types of energy output.
Olympic wrestling silver medalist and MMA fighter Matt Lindland Courtesy of Jiujitsupedia.com
Day 1/Week 1
Complete circuit two times with a one-minute rest between each circuit. With the exception of static
movements, like planks and handstand holds, perform as many reps as possible in the prescribed
time.
• 30 seconds sprawls
• 1 minute plank
• 1 minute lunges
• 30 seconds burpees
• 1 minute plank
• 1 minute bodyweight squats
Day 2/Week 1
• 1 minute plank
• 30 seconds jumping lunges
• 30 seconds lunges
• 1 minute push-up plank
• 30 seconds jumping squats
• 30 seconds squats
Day 1/Week 2
Complete circuit three times with a one-minute rest between each circuit.
• 1 minute lunges
Day 2/Week 2
• 30 seconds side plank
• 30 seconds mountain climbers
• 30 seconds side plank (opposite side)
Day 1/Week 3
Complete circuit four times with a one-minute rest between each circuit.
Day 2/Week 3
• 30 seconds handstand hold

• 90 seconds bodyweight squats
• 30 seconds handstand hold
Day 1/Week 4
Complete circuit five times with a one-minute rest between each circuit.
• 1 minute handstand hold
• 1 minute burpees
Day 2/Week 4
• 1 minute handstand hold

Coauthor Adam benShea Courtesy of Jiujitsupedia.com
MMA Interval Drill Number 2
Day 1/Week 1
Complete circuit two times with a one-minute rest between each circuit.
• 15 seconds jump squats
• 1 minute static hold (use a heavy bag or grappling dummy)
Day 2/Week 1

Day 1/Week 2
• 30 seconds jump squats
• 1 minute static hold (use a heavy bag or grappling dummy)
Day 2/Week 2
Day 1/Week 3
• 1 minute jump squats
• 2 minutes static hold (use a heavy bag or grappling dummy)
• 2 minutes lunges
Day 2/Week 3
• 1 minute jumping lunges

• 2 minutes plank
• 2 minutes bodyweight squats
Day 1/Week 4
• 2 minutes static hold (use a heavy bag or grappling dummy)
• 2 minutes lunges
Day 2/Week 4

• 2 minutes push-up plank
• 2 minutes bodyweight squats
MMA Heavy Bag Drill

This is an excellent drill to do once a week as a way to finish a training session. Or, the
circuit can serve as a Jailhouse Strong Cardio workout. All you need for this circuit is a heavy bag.
Rocky Marciano
Week 1
Complete circuit as many times as possible inside of one minute, then take a 30-second break.
• Jab/cross
• Front thrust kick/roundhouse kick
• Sprawl
Week 2
Complete circuit as many times as possible inside of one minute, then take a 30-second break.
Complete eight times.
• Jab/cross/jab/hook
• Left roundhouse kick/right roundhouse kick
• Sprawl
Week 3
Complete circuit as many times as possible inside of two minutes, then take a 30-second break.
• Sprawl
• Left front thrust kick/right front thrust kick
Week 4
Complete circuit as many times as possible inside of three minutes, then take a one-minute break.
Complete four times.
• Sprawl
• Front thrust kick/roundhouse kick
Boxing Interval Drill
This drill is focused on developing conditioning for boxing. This is done by concentrating on
the movements and techniques found in the martial tradition of pugilism. Along with punching
combinations, these intervals also include lower-body movements that develop increased punching
power. You may use dumbbells (ranging from 2 to 5 pounds) inside your fist as a way to make these
drills more difficult.
Jacky Dempsey
Day 1/Week 1
• Complete a jab/cross combo as many times as possible within one minute
• 20 bodyweight squats
• Complete a jab/cross combo as many times as possible within one minute
Day 2/Week 1
• Complete a jab/cross/jab combo as many times as possible within one minute

Day 1/Week 2
• 20 lunges
• Complete a jab/cross/left hook combo as many times as possible within one minute
• 20 lunges
Day 2/Week 2
• Complete a jab/cross/left hook combo as many times as possible within one minute
• Complete a jab/cross/left hook/right uppercut combo as many times as possible within
one minute
Day 1/Week 3
one minute
one minute
• 20 lunges
Day 2/Week 3
• Complete a jab/cross/left hook/right uppercut/jab combo as many times as possible

within one minute
within one minute
Day 1/Week 4
Complete circuit four times with a one-minute rest between each circuit.
within one minute
• Complete a lead right/left hook/right uppercut combo as many times as possible within
one minute
Day 2/Week 4

within one minute
• Complete a lead right/left hook/right uppercut combo as many times as possible within
one minute
• Complete a jab/cross/left hook/cross combo as many times as possible within one minute
Boxing Heavy Bag Interval
This program offers an opportunity to develop a punch combination that you can count on in
the ring or in an alley. With each round, complete as many combinations, and repetitions, as possible.
By the end of this four-week program, you should be able to comfortably throw a reliable
combination for a full three-minute round.
Day 1/Week 1
Complete five one-minute rounds with a 30-second rest between rounds.

• Jab/cross combo followed by five squats
Day 2/Week 1
• Jab/cross/jab/hook combo
Day 1/Week 2
Complete eight one-minute rounds with a 30-second rest between rounds.

• Jab/cross/jab/hook combo followed by five squats
Day 2/Week 2
• Jab/cross/jab/hook/uppercut combo
Day 1/Week 3
Complete five two-minute rounds with a one-minute rest between rounds.

• Jab/cross/jab/hook combo followed by five jump squats
Day 2/Week 3
Day 1/Week 4
Complete five three-minute rounds with a one-minute rest between rounds.

• Jab/cross/jab/hook combo followed by five jump squats
Day 2/Week 4
Jailhouse Strong Unarmed Combat Drill
This is an excellent interval for when you’re short on time, but you want a good bang for your
buck. It could be done as a workout on its own, or as a way to finish a pig iron session. Unlike the
MMA and boxing intervals, this interval circuit prepares you for the type of altercation you would
find yourself in after a night of tomcatting at your local peeler bar. That is, violent and quick.
Rather than relying on your fists, which can break through impact with a human skull, this
interval workout utilizes the durable points of your elbows and knees.
Olympic wrestling silver medalist and undefeated MMA fighter Stephen Abas Courtesy of Jiujitsupedia.com
In addition, the movement of the sprawl is included because of the way in which it mimics the
process of defending a takedown (a common feature of any no-rules fight). The sprawl also helps you
get used to fluctuating between moving on your feet and on the ground (an often overlooked aspect of
a real knock-down, drag-out fight). For those who have not trained this movement, in real unarmed
combat they will be doubled over and out of gas. To make the workout more difficult, a burpee can be
substituted for a sprawl.
This interval could be done with or without a heavy bag.
Day 1/Week 1
Complete the circuit as many times as possible inside of 20 seconds, then rest 20 seconds. Complete
five times.
• Left elbow strike/right elbow strike
• Sprawl
• Left knee strike/right knee strike
• Sprawl
Day 2/Week 1
Complete a 30-second circuit 10 times, with a 30-second break between each circuit.
• Freestyle elbow and knee strikes with sprawls
Day 1/Week 2
10 times.
• Sprawl
• Sprawl
Day 2/Week 2
Complete a one-minute circuit eight times, with a 30-second break between each circuit.
Day 1/Week 3
five times.
• Sprawl
• Sprawl
Day 2/Week 3
Complete a one-minute circuit 10 times, with a 30-second break between each circuit.
Day 1/Week 4
10 times.
• Sprawl
• Sprawl
Day 2/Week 4
Complete a one-minute circuit 10 times, with a 30-second break between each circuit.
Wrestling Interval Drill
When preparing for the physical demands of the world’s oldest sport, wrestling, interval
training is a great option. Wrestling cannot be likened to a long, easy jaunt around your local dog
park. Wrestling is characterized by constant tension and explosive movements. To train to mimic the
energy output in wresting, it is crucial to remember that wrestling matches are short in duration. For
example, if a collegiate match goes to its limit, without a pin fall, then it is only seven minutes long.
Inside of this brief amount of time, there is a lot of movement that needs to occur.
With this in mind, the wrestling intervals are short in duration and provide exercises that
closely follow the movement patterns most common in a wrestling match.
The drop step, or the wrestling shot, is done because it is the basis of the common wrestling
takedown. The sprawl is included because it is the basic defense to a takedown. If you want to make
the workout more difficult, a burpee may take the place of a sprawl. The power stand-up is the
process through which a wrestler looks to escape from the bottom of the par terre position; it should
be done as explosively as possible. Lastly, a sit through is a technique that allows a bottom wrestler
to potentially reverse positions, and it develops better hip movement.
BJJ Legend Ricard “Franjinha” Miller Courtesy of Jiujitsupedia.com

Along with training in a style that follows the energy output of a real match and in a manner
that uses wrestling techniques, an additional benefit of this interval is that it can be done alone.
Shadow wrestling has been a staple of wrestling greats from Dan Gable to Cary Kolat. The workout
below has the benefits of shadow wrestling, with a spike in intensity.
This workout may be done at the end of a pig iron session. Remember to complete as many
repetitions as possible within the allotted time.
Day 1/Week 1
Complete as many repetitions as possible inside of one minute. Take a 30-second break. Repeat five
times.
• Sit through
• Sit through (opposite side)
• Power stand-up
• Sprawl
• Wrestling shot
Day 2/Week 1
With each movement, attempt as many repetitions as possible inside of one minute. Rest one minute,
then move to the next movement.
• Wrestling shot (1 minute)
• Sprawl (1 minute)
• Power stand-up (1 minute)
Day 1/Week 2
Complete as many repetitions as possible inside of one minute. Take a 15-second break. Repeat five
times.
• Sit through
• Power stand-up
• Sprawl
• Wrestling shot
Day 2/Week 2
With each movement, attempt as many repetitions as possible inside of one minute. Rest one minute,
then move to the next movement. Look to break your record from last week.
• Wrestling shot (1 minute)
• Sprawl (1 minute)
• Power stand-up (1 minute)
Day 1/Week 3
Complete as many repetitions as possible inside of two minutes. Take a 30-second break. Repeat five
times.
• Sit through
• Power stand-up
• Sprawl
• Wrestling shot
Day 2/Week 3
With each movement, attempt as many repetitions as possible inside of two minutes. Rest one minute,
then move to the next movement.
• Wrestling shot (2 minutes)
• Sprawl (2 minutes)
• Power stand-up (2 minutes)
Day 1/Week 4
Complete as many repetitions as possible inside of two minutes. Take a 15-second break. Repeat five
times.
• Sit through
• Power stand-up
• Sprawl
• Wrestling shot
Day 2/Week 4
With each movement, attempt as many repetitions as possible inside of three minutes. Rest one
minute, then move to the next movement.
• Wrestling shot (3 minutes)
• Sprawl (3 minutes)
• Power stand-up (3 minutes)
Brazilian Jiu-Jitsu (BJJ) Interval Drill
Unless a submission is achieved, a typical BJJ match may last anywhere from five to ten
minutes (depending on the rank of the competitors). Inside of that time allotment, an extremely wide
array of positions and techniques may be displayed. A BJJ match will often include brief explosive
movements when a fighter is attempting a takedown, transitioning into a sweep, or working toward a
submission. There will be times in a match when a moderate level of energy is exerted in the subtle
evolution when a better position is attempted. There is, however, a significant amount of the match
where a fighter will be holding his opponent in a display of static, or isometric, strength.
Olympic judo bronze medalist Israel Hernandez Courtesy of Jiujitsupedia.com
An interval training drill for BJJ, then, includes dynamic movements for more powerful
takedown and submission attempts. It also incorporates moderate movements to mimic the moments in
a BJJ match when you are in recovery as you continue to move. Lastly, static holds appear because of
their benefit to maintaining tighter positions.
Day 1/Week 1
Complete the described circuit as many times as possible inside of 10 minutes.

• 5 sprawls
• 20 lunges
• 10 plank walkups
Day 2/Week 1
Complete the circuit four times with a one-minute rest between sets.
Day 1/Week 2

• 10 sprawls
Day 2/Week 2
Complete the circuit five times with a one-minute rest between sets.
Day 1/Week 3

• 10 burpees
Day 2/Week 3
Complete the circuit four times with a 30-second rest between sets.
Day 1/Week 4

• 10 burpees
Day 2/Week 4
Complete the circuit four times with a 30-second rest between sets.
• 1 minute sprawls
Coauthor Josh Bryant

Closing Thoughts
Long, slow cardio is great, if you are morbidly overweight and looking to drop some pounds
before reentering the world of civilized, casual body movement. If you, however, are looking to ready
yourself for fisticuffs in the late-night arena of your local watering hole, want to be prepared for
martial competition, or just want to take off your shirt with pride at the next apartment complex pool
party, then turn to intervals and turn up the intensity.
The described intervals, in particular, have a host of benefits. One, they can be done just
about anywhere (from a cramped hotel in the Yoshiwara “pleasure district” of Tokyo to your
temporary lodgings in your grandma’s Pensacola town house). Two, they can be completed without a
significant time investment (you will have plenty of time left to check the social media status of that
smoking hot bartender). Three, they need little or no equipment (save your cash for a night on the
town and a Wagyu steak). And, four, by completing these intervals, you will be better prepared for the
potential challenge lurking around the next corner.
And what better way to go through life than perfecting yourself today, to be ready for
tomorrow?
You now have the recipe to become ring deadly, street lethal, and look better naked.
CHAPTER 4: BARBELL COMPLEXES
“Panting, Puffing, and Perspiring”
The late Iron Game Godfather, Bob Hoffman, said that when training, you should be “panting,
puffing, and perspiring.” He didn’t say a word about pacing or pausing. When approaching barbell
complexes, remember this mantra.
Think of barbell complexes as being likened to a no-rules, knock-down, drag-out fight at your
local kick n’ stab bar. You accidently bumped into Bubba’s old lady, and she spills her beer. Bubba is
with a few of his boys, and they are chomping at the bit. Before a bouncer ruins the party or Bubba’s
boys get the best of you, there is a minimal amount of time to get down and get out. Forget what you
learned during the cardio kickboxing session in the aerobics room of your favorite chain gym. It is
time to start biting, scratching, snarling, and spitting.
To perform barbell complexes, neither fancy equipment nor the latest space-age machines are
needed. Tell the expensive personal trainer to take the day off, and remember that all you need is a
barbell, some pig iron, and an all-out effort.
Enter the Barbell Complex
While barbell complexes are one of the greatest metabolic conditioners and fat-torching
weapons, they are not for the faint of heart!
A benefit of barbell complexes for our pleasantly plump friends is that their joints can take a
break from the pounding of running drills. Heck, this is good for anyone with joint issues.
Key Point
Remember: BARBELL COMPLEXES ARE PERFORMED AS FAST AS POSSIBLE!

Move from exercise to exercise as fast as possible, with no break. Treat them like wind
sprints. Slowly performed barbell complexes will keep you fat, flaccid, and riding the pine. Do them
fast!
Constructing Complexes
To construct a complex, you may do 5 to 8 squats, followed by 5 to 8 good mornings,

followed by 5 to 8 front squats to presses, followed by 5 to 8 high pulls, followed by 5 to 8 bent-over
rows, and finally finish off with 5 to 8 Romanian deadlifts.
When to do them?
If your goal is to win friends and influence the opposite sex, you might be training with a
traditional bodybuilding/body part split—GREAT.
In that case, after a leg day, a complex might look something like: 6 lunges (each leg), 6 back
squats, 6 good mornings, 6 front squats, and 6 Romanian deadlifts.
A back day might look like: 6 wide good mornings, 6 close-stance good mornings, 6 high
pulls, 6 bent-over rows, and finish off with 6 deadlifts.
The purpose is not isolation; it is conditioning and burning fat. On upper-body days, stick to
things like presses, rows, and even throw in some bodyweight training. For bodybuilding training,
though, these exercises work best on “legs” and “back” day. For upper-body training, bodyweight
finishers (detailed in Chapter 6) can be used.
If you, however, train the full body because you believe that there are no isolated movements
in athletic competition (whether it be on the field, inside a ring, or in a bed), then we can appreciate
that approach as well. In that case, complexes can look like this:
Example 1: squats, good mornings, push presses, high pulls, and bent-over rows
Example 2: snatch pulls, deadlifts, overhead presses, front squats, Zercher squats, and lunges
Example 3: squat clean, power clean, high pull, deadlift, push presses, and front squats Here are
tried-and-true, battle-tested guidelines when performing complexes:
• Use compound exercises.
• Perform exercises as fast as possible while maintaining proper technique.
• Do not rest between exercises.
• Try your best not to drop the bar.
• Start with an empty bar and add weights in increments of 5 or 10 pounds.
• Do five to seven exercises per complex, with each set consisting of five to eight
repetitions.
• Rest one to three minutes between sets; do not exceed four sets, and do not exceed 15
minutes total duration.
• Barbell complexes are intense interval workouts and are included in your total of interval
workouts.
Barbell Complex Programs
You now have the ingredients to cook up a great barbell complex, now here are specific
recipes to build a lean, mean, ass-kicking machine!
The Adonis Complex

This is to be performed twice weekly, with a traditional body part or power split. Perform
Day 1 on a legs/ squat day and perform Day 2 on a back/deadlift day.
Beginners start with 45 to 55 pounds, intermediate lifters use 65 to 85 pounds, and advanced
lifters use 95 to 135 pounds. Err on the side of being conservative with the weight; you don’t need
much to get an effect. If it’s easy, move faster. This isn’t about building limit strength, it’s about
cremating body fat!
Day 1/Week 1
Movements Performed: jump squats, back squats, front squats, high pulls, and Romanian deadlifts.
Perform each exercise for six reps, rest 75 seconds after each set, and do as many complexes as
possible in eight minutes.
Day 2/Week 1
Movements Performed: good mornings, squats, snatch pulls, deadlifts, and bent-over rows. Perform
each exercise for six reps, rest 75 seconds after each set, and do as many complexes as possible in
eight minutes.
Day 1/Week 2
Perform each exercise for seven reps, rest 60 seconds after each set, and do as many complexes as
possible in eight minutes. (Use same weight as Week 1.)
Day 2/Week 2
each exercise for seven reps, rest 60 seconds after each set, and do as many complexes as possible in
eight minutes. (Use same weight as Week 1.)
Day 1/Week 3
possible in eight minutes. (Use 5 to 15 more pounds than Weeks 1 and 2.)
Day 2/Week 3
eight minutes. (Use 5 to 15 more pounds than Weeks 1 and 2.)
Day 1/Week 4
possible in eight minutes. (Use the same weight as Week 3.)
Day 2/Week 4
eight minutes. (Use the same weight as Week 3.)
After Week 4, start the cycle over and switch in new compound movements or keep
progressing with the same movements following the provided guidelines. These complexes should be
performed at the end of your lifting workout or in a separate session on the same day. Dwarf Tossing
Drudgery
No sport requires use of the full body more than dwarf tossing. Want proof? Track down the
legendary “Lenny the Giant” and just ask. Perform these full-body complexes twice a week using the
same starting guidelines.
Day 1/Week 1
Movements Performed: power cleans, front squats, deadlifts, push presses, lunges (each leg is one
rep), and narrow-stance squats. Perform each exercise for eight reps, rest 90 seconds after each set,
and do as many complexes as possible in 10 minutes.
Day 2/Week 1
Movements Performed: power snatch, Romanian deadlift, upright rows, bent-over rows, Zercher
squats, and squats. Perform each exercise for eight reps, rest 90 seconds after each set, and do as
many complexes as possible in 10 minutes.
Day 1/Week 2
Day 2/Week 2
Day 1/Week 3
Day 2/Week 3
Day 1/Week 4
Day 2/Week 4
After Week 4, start the cycle over and switch in new compound movements or keep
progressing with the same movements following the provided guidelines. These complexes should be
performed at the end of your lifting workout or in a separate session on the same day. Use the same
weights all 4 weeks.
A Few Last Words
Fat loss is often won in the kitchen! But these barbell complexes will expedite the process.
Take the next step and give barbell complexes a shot. Fat and flaccid is no way to go through life.
CHAPTER 5: STRONGMAN INTERVALS
Why Strongman Training?
In the world of competitive iron lifting, strongmen have some of the most well-developed physiques.
Svend Karlsen and Juoko Ahola look like lean, off-season bodybuilders, while Mariusz
Pudzianowski basically looks like a competition bodybuilder year-round. Google images of Derek
Poundstone or the almighty Bill Kazmaier and you will find a broad-backed monster with clean
definition.
The idea that it could be a clean diet goes out the window when you see heavyweight
strongmen guzzle beer, eat pizza, and terrorize the local Chinese smorgasbord. In fact, they can do all
of these as well as, if not better than, their powerlifting counterparts.
Rather than steamed veggies and lean protein, it is their training that develops a body any man
would be proud to show off at sandy beaches from Pensacola to Pipeline.
This is because strongman training, and contests, are, in fact, heavy interval training!
Flip on the tube and watch the World’s Strongest Man; even if your mental state is dulled
from malted hops and bong resin, it should be obvious that these athletes are performing explosive
intervals.
The application of strongman events to your training builds slabs of muscle, grip strength,
power, speed, static strength, dynamic strength/flexibility, and testicular fortitude. Additionally,
strongman events can be used for conditioning and as a means to greatly increase fat loss.
Some of the best, and most accessible, strongman events to use for conditioning purposes are
tire flips, farmer’s walks, and sled drags.
USC Track & Field Hall of Famer - Noah Bryant
For detailed visuals on the technical execution of these events, see the Jailhouse Strong
YouTube channel.
Tire Flips
Many of the latest trendy “exercise” machines require that you take out a second mortgage on
your pad, or kiss your kid’s college fund goodbye. In sharp contrast, tires are totally free.
Due to the absence of a price tag, many famous personal trainers, equipment manufacturers,
and chain gyms do not mention tire flips. Tire flips benefit no one but you—the user.
Any junkyard, or tire depot, should have tractor tires that they are looking to get rid of. Heck,
they might even pay you to take them off their hands, and you could appear as the blessing who
arrives to take, what they consider, a liability off their hands. Their liability, however, can be one of
your biggest assets in building a stronger, more powerful physique.
Technique
While the technique is not complicated, to avoid injury, it does require mastery. Follow these
guidelines:
• As if playing football, assume a four-point stance. Set up with your chest pushing into the
tire. Arms should be outside the legs, butt down, and back flat.
• Like any other ground-based lift, foot position varies from individual to individual. Your
most powerful vertical jump stance is a good starting point. For most folks, this will be
in the hip-width range.
• From this position, lift the tire by using your hips to drive the tire upward. Don’t use your
arms! While triple extending the ankles, knees, and hips, some athletes may literally
“jump.”
• As you triple extend, get under the tire to catch it. This is similar to a power clean. From
this position, push the tire as fast and hard as possible away from you. Do not attempt a
curl, because this is where many athletes injure their biceps.
• Repeat for the desired number of repetitions.
There are variations of this technique, like the sumo start (hands inside thighs) or using one
knee to assist in the lifting. The technique described above is a great starting point. Master it, and then
individualize it.
Starting Weight
Assuming you have an understanding of technique, a good place to start and master technique
is approximately 75 percent of your deadlift max. Remember, half the tire is on the ground, and we
are after conditioning, not limit strength.
4-Week Tire Training Conditioning Program
Day 1/Week 1: Tire flips (using starting guidelines). Perform three reps, rest 30 seconds, and repeat
this process for as many sets as possible in five minutes.
Day 2/Week 1: Tire flips (using starting guidelines). Flip the tire 20 yards, rest 120 seconds; repeat
this process for four sets.
Day 1/Week 4: Tire flips (using starting guidelines). Perform five reps, rest 20 seconds, and repeat
If/when on Day 1 of the program you surpass eight sets, it is time to add weight. This can be
done in a number of ways. You can get a bigger tire, put some chains inside the current tire, or haze a
new training partner by having them serve as extra weight inside the tire.
For a traditional power or bodybuilding split, these two workouts should be done on separate
days after a squat/legs day or a back/deadlift day.
Farmer’s Walk
I am sure you have heard about the virtues of a strong core from trainers in Greenwich
Village and Silicon Valley. Without discounting this valuable advice, you can pop those bosu balls
and start the farmer’s walk that will build a bullet-proof core!
The benefits of the farmer’s walk aren’t limited to your midsection. Farmer’s walks catalyze
so much growth in the traps that they ought to be called silver back creators. Build the herculean traps
that are a prerequisite for a no-nonsense Jailhouse Strong physique!
Matt Mills
Think you’re strong? Not with the grip strength of a Vienna Boys choir soprano. No worries.
There’s no better way to build a strong grip than with the farmer’s walk.
Technique
While farmer’s walks can be performed with heavy dumbbells or short bars, strongmen use
specially made farmer’s walk implements; these can be purchased at a reasonable price, or heck, just
befriend your local welder. Remember, no strongman implements? No problem! You can find a
solution.
1. After gripping the handles, lift them up by driving through your heels, keeping your back
straight and your head straight ahead, and briefly pause in the “erect” position.
2. Start taking short, quick steps, and as you find the groove, gradually increase your stride
length.
3. Move for a given distance, typically 50 to 100 feet, as fast as possible.
4. Generally, do not use straps. However, if grip gives out before conditioning, use them.
We want grip strength, but not at the expense of conditioning.
Starting Weight
Start with 60 percent of your total deadlift max, 30 percent in each hand. If your deadlift max
is 400 pounds, this would be 120 pounds in each hand.
4-Week Farmer’s Walk Conditioning Program
Day 1/Week 1: Farmer’s walk with 60 percent of your deadlift max as long as possible. If you lose
your grip at 35 seconds, rest 35 seconds and resume farmer’s walking; next, if you lose your grip after
20 seconds, rest 20 seconds and resume the farmer’s walk. Do this for six minutes, farmer’s walking
until you fail, and then matching your rest interval to your previous farmer’s walk time. Once farmer’s
walks are under 10 seconds, straps or hooks can be added to assist grip.
Day 2/Week 1: Farmer’s walk with 60 percent of your deadlift max for 30 yards and rest 75 seconds
between “runs”; do this for 10 minutes.
Day 1/Week 2: Farmer’s walk with 63 to 68 percent of your deadlift max as long as possible; if you
lose your grip at 35 seconds, rest 35 seconds and resume farmer’s walking. Next, if you lose your
grip after 20 seconds, rest 20 seconds and resume the farmer’s walk. Do this for six minutes, farmer’s
walking until you fail, and then matching your rest interval to your previous farmer’s walk time. Once
farmer’s walks are under 10 seconds, straps or hooks can be added to assist grip.
Day 1/Week 3: Add 5 to 15 pounds to Week Two’s weight, following the same protocol.
Day 1/Week 4: Add 5 to 15 pounds to Week Three’s weight, following the same protocol.
Sled Drags
There are numerous ways to drag a sled, and there are plenty of good resources on the
Internet to learn about sled dragging. A great place to start is EliteFTS.
Our purpose is conditioning, so we’re going to keep it simple with the backward sled drag.
A backward sled tests your quads, back, torso, and grip strength. In fact, it is one of the best
quadriceps-building modalities out there. Any bodybuilder, or aesthetic focused lifter, who lacks
quadriceps development should implement backward sled drags.
If you want to “quad bless” your stage presence, drag sleds!
Coauthor Josh Bryant
When we say backward, we simply mean you are facing the sled and pulling it backward.
You will be leaning backward with your arms straight and pulling away from the sled with maximum
intensity. If this looks like a jogging back pedal, it ain’t enough weight! Keep the following tips in
mind when dragging a sled:
1. Never let the sled stop! This is straight from the mouth of our former mentor/training partner
and professional strongman, Odd Haugen. Keep this in mind with other pulling events. Think
back to high school physics class: It takes more energy to get an object moving than to keep it
moving—try to accelerate, and NEVER STOP, NEVER!
2. Use your bodyweight. Whether you’re a 350-pound doorman or a 110-pound bikini model,
you have bodyweight, so use it! Lean back the whole way, away from the sled the entire
movement; never row the weight, pull it with your body. Keep in mind that your arms are the
weak link, not your legs, so use your legs. Think of your arms as stationary “hooks.”
3. Use fast, short, choppy steps—unlike with traditional sprints, long strides will slow you
down. With this much resistance, force exertion is crucial; you will exert more force with
short steps.
4. Never quit! Have a successful mind-set; your body is going to say to quit, but if you make it
through, mental, physical, and spiritual treasure is to be gained on the other side. Just think
about showing up to your high school reunion in your fitted regulars and causing former
Homecoming Queen, who wouldn’t give you the time of day, to salivate.
Because there are so many different types of sleds, we just wanted to give you a conceptual
overview; please see the video on our YouTube channel:
https://www.youtube.com/user/jailhousestrong
4-Week Sled Dragging Conditioning Program
Day 1/Week 1: Drag the sled as far as possible in 20 seconds and rest 40 seconds; repeat this
process for 10 minutes. You’ll be using the same weight all four weeks on day 1, so pull as hard as
possible; your effort will reflect in your results.
Day 2/Week 1: Tabata sled workout using the same weight as Day 1. Do 20 seconds all-out drag and
rest 10 seconds; repeat this process eight times or for a total of four minutes.
process for 10 minutes.
Day 2/Week 2: Tabata sled workout using the same weight as Week 1. Do 20 seconds all-out drag
and rest 10 seconds; repeat this process eight times or for a total of four minutes. Use 10 percent more
resistance than Week 1.
and rest 10 seconds; repeat this process eight times or for a total of four minutes. Use 5 to 10 percent
more resistance than Week 2.
and rest 10 seconds; repeat this process eight times or for a total of four minutes. Use 5 to 10 percent
more resistance than Week 3.
The reason specific resistance levels are prescribed is that we are a lot of things, but con
artists are not one of them! Different friction levels, because of different surfaces, provide different
levels of resistance, not to mention sled design.
Just take residency in “INTENSITYVILLE,” quoting big Jason English of the famous
YouTube channel and Instagram big_jextremefitness!
What if I don’t have a sled?
Well, you can buy one (a good one is relatively cheap) or find a home brew recipe on the
Internet. The Spud “carpet sled” from EliteFTS can be used indoors cheaper than a night of drinking
out on the town.
Medleys
Medley is a term that comes directly from the sport of competitive strongman. Medleys
involve two or more events done back-to-back. Both events have to be completed back-to-back, and
time is kept by an official. The objective is to complete the events as fast as possible. We are going to
keep our medley program simple. However, by all means, as you advance, change it around, swap
events, and/or add new events. Do whatever gets you up in the morning, but this is your base program
and one to which you can always return.
This program is so intense that it should only be done once a week.
Week 1: Sled drag 50 feet, farmer’s walk 50 feet (80 percent of deadlift max), tire flip 50 feet (75
percent of deadlift max). Rest two minutes and repeat. Do this for 20 minutes, or five medleys,
whatever comes first.
percent of deadlift max). Rest 90 seconds and repeat. Do this for 20 minutes, or six medleys,
percent of deadlift max). Rest 75 seconds and repeat. Do this for 20 minutes, or seven medleys,
percent of deadlift max). Rest two minutes and repeat. Do this for 20 minutes, or five medleys,
For a traditional power or bodybuilding split, these workouts should be done on separate
Final Thoughts
Sure, you can become an aerobics bunny. Your local chrome palace gym at the strip mall is
always accepting sign-ups.
But, if you want to build a no-nonsense physique that would make the legendary lifter and old
time wrestler George “The Russian Lion” Hackenschmidt roar from the other side, then give these
strongman intervals a shot.
CHAPTER 6: BODYWEIGHT FINISHERS
Get a Pump
Bodyweight intervals, or bodyweight finishers, provide a great “pump” at the end of a heavy
day with the pig iron. They can also be utilized as a stand-alone workout to target specific, or lagging,
body parts.
These bodyweight finishers add an extreme metabolic stress component, which is a key factor
in maximizing hypertrophy, or growth.
In a world of glossy workout centerfolds and chain gym trainers claiming a fitness guru
status, finding an appropriate bodyweight workout program can be a daunting task. Bodyweight
finishers are developed out of necessity. With limited space and without access to the pig iron,
prisoners developed workout s for total body conditioning. In addition, they used innovative ideas to
plan bodyweight training programs that target particular body parts.
Shoulders
Most shoulder development exercises in the weight room are open kinetic chain movements (meaning
the force you produce makes the weight move). Closed kinetic chain exercises move your body as you
produce force, like most athletic endeavors or any unarmed combat situation. Bottom line: Closed
kinetic chain movements are more natural and more functional. With this in mind, you can use this
bodyweight finisher interval at the end of your next shoulder workout.
Handstand Push-Ups
Few things scream Jailhouse Strong and functional power like a pair of marble slabs for shoulders.
Without weight, handstand push-ups offer the best way to develop the shoulders. For those new to the
movement, place the back of your head near the base of a wall, put your hands alongside your head
(fingers pointing toward the wall), and then kick your feet into the air until they reach the wall. From
this inverted position, perform a push-up.
For a set program, complete this handstand push-up workout:
Jailhouse Method (Reverse Pyramid)
The Jailhouse Baker’s Dozen is a total of 91 repetitions, where set 1 is performed with 13
repetitions, set 2 is 12 repetitions, set 3 is 11 repetitions, etc. Each set descends by one less
repetition. After each set is performed, walk 16 feet (8 feet across your cell and 8 feet back). Your
goal is to do this in seven minutes. If these are too difficult, try the handstand push-ups in the
downward dog yoga position. If this is too easy, do a Jailhouse 20 (total of 210 repetitions) in less
than 10 minutes—the best anyone has reported to us so far is 8:04 on a Jailhouse 20. Prepare for the
pain, then get ready to grow.
Back
The strongest man of our time, Bill Kazmaier, said that a “strong man equals a strong back.”
A strong back helps to build a big bench. Beyond that, a powerful back is valuable for any activity
that includes a pulling movement. In this way, back training will be useful for finishing a submission
in grappling or dragging your drunk girl out of a chick fight with some lounge lizard who insulted her
designer blouse.
Total Repetition Method: In this method, you achieve the desired number of reps in the fewest
number of sets possible. 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.
Your goal is to complete the workout inside of 12 minutes. We recommend alternating grips
between sets. If this workout is too difficult, try inverted rows. If this workout is too easy, try triangle
chin-ups or one-armed chin-up variations.
The broad-backed street soldier commands respect from Scotland Yard to the prison yard.
Chest
No one can deny the effectiveness of heavy bench presses and dumbbell flyes in building a
massive chest. Yet, this push-up routine at the end of a chest workout will have even the most
advanced bodybuilders looking to tap out.
The Deck of Pain
A favorite of street soldiers and hardened cons, the deck of pain is a way to use the slick
gambler’s favorite tool for more than just Five Card Stud. Take a 52-card deck and shuffle the cards
so that you have no idea what card will come up next. Flip the first card and do however many push-
ups the card says. So, for numbered cards, do whichever number of push-ups coordinate with the
number on the card. For picture cards (jack, queen, and king), do 10 push-ups. And, for the aces, do
11 push-ups. Once completed, you will have done 380 push-ups. Aim for 15 minutes. If this is too
difficult, opt for the “girl” push-up variation or even push-ups against a wall.
In Jailhouse jargon, your chest is your “hood,” and a big hood commands respect in any hood.
Legs
Sporting chicken legs may make your “organ” look bigger, but even the grand illusion of a
large unit will not help you when you encounter any functional combat situation.
Inside the gym, due to the wide stance and low bar position, traditional powerlifting squats
force an athlete to sit back, which places a greater amount of the load on the posterior chain. Because
bodyweight squats are more of a squat-down motion, they allow you to absolutely torch the quads.
To blast your quads and to fill out those classic black boxing trunks, attempt this Tyson Squat
workout at the end of your leg day:
Start with 10 cards and line them up two to four inches apart. Squat and pick up the first card, then
move to the next card and place the first card on top of the second card. Next, squat twice more to
pick up each card individually. Walk to the third card and squat twice to stack each card, then squat
three times to pick up each card before carrying the cards to the fourth card, and proceeding with the
pattern. You will continue this pattern of individually stacking and picking up the cards until you
move through all 10 cards in the line. At that point, you will have completed 100 squats. You can add
cards as your strength and endurance increase. Your goal is to make it through twice in 10 minutes. If
this is too hard, try once in six minutes. If the workout is too easy, try the squats with a one-second
pause at the bottom or opt for lunges.
Final Thoughts
Bodyweight finishers are fun and challenging, spark new growth cycles, and are highly
functional. Instead of pumping out light weights on machines, try a method that has built prison
powerhouses for decades.
If you can’t break free from the barriers blocking your path to the elite levels of bodyweight
conditioning, worry not. In life, and in the gym, it does not matter where you start, but where you
finish.
CHAPTER 7: SPRINTS
A Biomarker of Health
Legendary strength coach Charles Poliquin says, “Do sprints to lose fat, build muscle,
improve your health, and live a more excellent life. Sprint training is a powerful tool that gives you
back considerably more in terms of health benefits than the effort required.”
Poliquin’s support of sprint training is for good reason. Sprinting is one of the most
underutilized methods to improve virtually every biomarker of health, target fast-twitch muscle fibers,
and build mental toughness.
If you want to learn more about the science of sprinting, there are plenty of good books out
there for that, or you could just find a Soviet defect sports scientist at the next vodka tasting.
If you want to learn specific ways to apply sprints to your training, keep on reading.
Old-School Gridiron Classics
Keyboard warriors on the Web debate whether it was General Patton or Coach Vince
Lombardi who said, “Fatigue makes cowards of us all.” The point of origin is not nearly as important
as the message itself.
The message is that fatigue affects all aspects of play, from decision making to
aggressiveness. Even when you try your best, exhaustion can prevent you from being mobile, agile,
and hostile.
Football is a game of all-out, explosive bursts followed by recovery between plays. Power
and strength endurance are extremely important—if you start the game hitting like Tarzan but finish
like Jane, quoting legendary Santa Barbara High School Coach Fred Warrecker, you are “dead
wood,” or in the words of Bear Bryant, “as useless as tits on a wart hog.”
Instead of looking at the current conditioning trends in a game that now rotates multiple folks
for one position, playing one-way, let’s look at the old-school iron man way of doing things, from a
day when going both ways was the norm and one was lucky to catch a breather on special teams.
On the Line with Bob Considine
This conditioning drill was introduced to us by our freshman football coach, the legendary
Fred Warrecker. At the end of every practice, we would perform a number of sprints. This interval
session always began with him yelling, “On the line with Bob Considine!” (in reference to a well-
known syndicated feature that covered front-line events during World War II).
As gridiron soldiers, our all-out efforts were greeted with praise, while half-assed struggles
got a call out in front of the entire team.
As a freshman football coach for more than 40 years, Coach Warrecker never lost more than
one game in a 10-game season. With this conditioning program in place, fatigue during a game was
not an issue. In fact, even going both ways was never a problem. Perform this regimen one to two
times weekly.
Week 1
All Sprints for 2 Sets Each
• Sprint 10 yards, rest 20 seconds between sprints

Week 2

Week 3

Each sprint requires an all-out effort. Without a Coach Warrecker to hold you accountable, you are
responsible for driving your workout.
Five Quarters
Football is played in quarters. More often than not, preparation for a full four quarters will
suffice. But every once in a while, the game will go into overtime. You have to be ready for overtime.
No matter your sport, you have to be ready for that fifth quarter!
Back in 2001, we took a road trip to witness firsthand the training and conditioning
techniques utilized by some of West Texas’ best high school football teams. While on this trip, we
witnessed Midland High’s conditioning routine and had a consultation with their coaching staff. From
this experience, we learned about the following drill. To escalate the intensity of this workout, we
added a “fifth quarter” of sprints. Do this workout one to two times weekly.
Week 1
• First Quarter: perform five 10-yard sprints with a 15-second rest between sprints
• Second Quarter: perform five 20-yard sprints with a 30-second rest between sprints
• Third Quarter: perform five 30-yard sprints with a 40-second rest between sprints
• Fourth Quarter: perform five 20-yard sprints with a 30-second rest between sprints
• Fifth Quarter: perform five 10-yard sprints with a 15-second rest between sprints
Week 2
Week 3
Week 4
• First Quarter: perform five 10-yard sprints with an 8-second rest between sprints
• Fifth Quarter: perform five 10-yard sprints with an 8-second rest between sprints
Each sprint is all out—no pacing!
Go Tell It on the Mountain: Hill Sprints
Walter Payton is arguably the best running back in the history of the NFL. In particular, Payton
is remembered for his uncanny speed, power, and ability to run the pigskin over and over again. All
of these traits were developed out of his training with hill sprints.
Walter Payton
This method of conditioning is extreme, but it quickly produces power, speed, fat burning,
and mental toughness. Furthermore, many athletes report that hill sprints are much more joint friendly
compared to their flat terrain counterparts.
Since we are not training for a track meet, keep in mind that there is no exact science to hill
sprints.
Here are some guidelines:
• Like always—WARM UP.
• The steeper, the better. The hill should be difficult to walk up, let alone sprint up.
• If you have trouble finding an appropriate hill, get out your smartphone and do a google
search of landfills, steep hills, or sledding hills.
• Push your knees up as you run; don’t clunk your heels on the ground.
• Do hill sprints after you lift weights or on an off day.
• There’s no need to exceed doing hill sprints thrice weekly; great results are achieved
twice weekly.
As with weight training, the key to making gains is to continually overload your training. Some ways
to do this are:
• Increase the distance you sprint

• Find a steeper hill
• Decrease rest periods between sets
• Add a weighted vest
• Do more sprints
• Complete the sprinted distance in less time
• Add an additional workout
• Be creative
These are sprints, not a Sunday stroll. Go as fast as you can!
Day 1/Week 1
30-yard hill sprints x six sets, rest 60 seconds between sets (This includes the walk down the hill.)
Day 2/Week 1
50-yard sprints x five sets, rest 120 seconds between sets (This includes the walk down the hill.)
Day 1/Week 2
30-yard hill sprints x eight sets, rest 60 seconds between sets (This includes the walk down the hill.)
Day 2/Week 2
50-yard sprints x six sets, rest 90 seconds between sets (This includes the walk down the hill.)
Day 1/Week 3
30-yard hill sprints x nine sets, rest 60 seconds between sets (This includes the walk down the hill.)
Day 2/Week 3
Day 1/Week 4
30-yard hill sprints x 10 sets, rest 60 seconds between sets (This includes the walk down the hill.)
Day 2/Week 4
200-Meter Conditioning
Whether a vagabond steals your wife’s purse or the boys in blue don’t see the humor in some
of your life decisions, there may be a time when you need to “hoof it,” and it may be a distance longer
than a few yards. For these instances, be ready to go 200+ yards.
In regard to these situations, we have included a “functional” workout.
This is a six-week interval workout for someone who can sprint 200 meters in 24 seconds. If
you can run 200 meters in 30 seconds, use this guide: 30/24=1.2, so multiply run times by 1.2 as well
as the prescribed rest intervals. This workout can be adjusted very easily, as you can see.
The Workout
Week 1: Sprint 300 meters in 50 seconds, rest three minutes between sets, do four total sets
Week 2: Sprint 250 meters in 42 seconds, rest two minutes and 30 seconds between sets, do five
total sets
Week 3: Sprint 225 meters in 38 seconds, rest two minutes between sets, do five total sets
Week 4: Sprint 200 meters in 33 seconds, rest one minute and 45 seconds between sets, do five total
sets
Week 5: Sprint 200 meters in 33 seconds, rest one minute and 30 seconds between sets, do six total
sets
Week 6: Sprint 200 meters in 30 seconds, rest one minute and 30 seconds between sets, do six total
sets
Remember to first get a starting baseline for your 200-meter time and then adjust accordingly
following the provided guidelines. Don’t attempt to be a hero! The goal is to make all sprints on
time, not to just exceed time on the first couple of attempts.
Do this workout at least once weekly and up to two times. Keep in mind that, like banging out
heavy pig iron, these intervals require recovery. This is because of the intensity of the load on the
central nervous system and musculoskeletal system.
The Prowler
The prowler is the perfect conditioning device for someone who views being a man as a
verb. That is, you must continue to define your sense of masculinity through rugged life choices and
harden your body and mind through perpetual self-improvement. The prowler is effective, efficient,
and the perfect no-frills training tool for anyone looking to cut the crap and get results.
For these reasons, it has become a staple piece of equipment in most hard-core training
centers and warehouse gyms. While Jailhouse Strong advocates a minimalist approach, this piece of
equipment is so powerful that we felt it would be a conditioning sin not to include it. The prowler is
available for purchase through EliteFTS.
The prowler should be used after a lifting session or on an off day. We recommend using the
prowler twice a week.
The prowler can be pushed on any surface, but the weights we’re advocating are best suited
for a pavement surface. To find a weight that works, start with one-third of your squat max. For
example, if you squat 360 pounds, use 120 (360 x 1/3 = 120).
You are going to test your fastest sprint time in the 40-yard dash with one-third of your squat
max on the prowler; if it’s seven seconds, you must stay within two seconds of that time. You will
perform the workout on Day 1 by pushing the horns (high handles) and on Day 2 by using the low
handles. You must test both times; the time you get in Week 1 is the gauge throughout the entire
program.
Each sprint is all out. A training partner and stopwatch are required.
Week 1
Six sets x 40 yards, resting 80 seconds between sets; if you drop below the two-second threshold
throughout any of the sprints, still complete all six sets. Then rest five minutes and do four sets as fast
as possible with an 80-second rest interval; if you don’t miss times on any of the first six sets, that’s it
for the day.
Week 2
as possible with a 70-second rest interval; if you don’t miss times on any of the first six sets, that’s it
for the day.
Week 3
for the day.
Week 4
for the day.
This program is like the real world! Performance is rewarded.
If you train alone, don’t feel left out: Go ahead and give the following program a go using
one-third of your squat max again on Day 1 and 50 percent of your squat max on Day 2.
Day 1/Week 1
Alternate between pushing the horns and low handles each set; each rep is an all-out sprint. Perform
six 40-yard sprints, resting 90 seconds between sprints.
Day 2/Week 1
eight 20-yard sprints, resting 75 seconds between sprints.
Day 1/Week 2
Day 2/Week 2
10 20-yard sprints, resting 75 seconds between sprints.
Day 1/Week 3
Day 2/Week 3
Day 1/Week 4
Day 2/Week 4
Final Thoughts
Because of the high speeds and forces produced while sprinting, warming up is of paramount
performance. DON’T NEGLECT IT!
Old-time hardmen advocate never running from a conflict. We advocate that you start
sprinting, so you will be better prepared to end your next conflict.
CHAPTER 8: COMMERCIAL GYM PURGATORY
Training in the Strip Mall Chrome Palace
Finding the latest piece of fashionable cardio equipment on the Jailhouse Weight Pile is about
as likely as infamous moonshiner Popcorn Sutton giving the address at the annual Mormon Clergy
conference.
Your old lady throws you out, you’re living in the car, and you have to join a commercial gym
to shower—this is a form of incarceration. You are working a job in the big city, so time only offers
the purgatory sentence of a commercial gym.
Imprisonment takes many forms!
In whichever form you find yourself, make the most of your time. Wasting your time is
wasting your life; killing time is killing yourself.
No matter the equipment available inside of the gym, you are accountable for your workout.
From the penthouse to outhouse, results are ultimately dependent on your effort. With conditioning and
fat loss goals, you are the master of your own destiny.
With that in mind, let’s take a look at how to maximize your time inside of a commercial gym.
In particular, let’s consider some of the essential pieces of a commercial gym setting and the most
effective way to use them for conditioning and fat loss.
Row, Row, Row Yourself into Shape
With fitness experts leading public attention in a confusing array of directions, many people
never make use of one of the best pieces of equipment in the gym. Take a moment. Put down that ab
ball or fitness stick and have a seat on your new BFF (Best Fitness Friend): the rowing machine.
Invented more than a century ago, the rowing machine has silently stood by as fitness trends
waxed and waned. All the while, it has been the subject of intermittent acclaim and apathy.
However, recent fitness trends have breathed new life into this old standby. The CrossFit
craze has caused many members of the fashion-following mob to turn away from late night
infomercial options and jump on a rower.
Surfing this wave of increased interest in rowers, many top MMA fighters are reaping the
benefits of rowing machine workouts.
In fact, the benefits from this workout are numerous. With decreased stress on the joints,
rowing machines offer a full-body workout that focuses on the major muscle groups (back, hips, core,
and legs) most important in combat sports. So, whether you are preparing to battle an increased
holiday waistline or a primed opponent in the cage or a bourbon-bathed, homeless vagabond at 3 a.m.
at the gas station, start rowing.
One of the most applicable workouts for a grappler or MMA fighter is interval training. An
easy and approachable way to begin interval training on a rowing machine is to fluctuate between
“easy pulls” and “hard pulls.” Start by switching between 10 easy pulls and 10 hard pulls for a
continuous 15 minutes. As you progress, increase the difficulty accordingly.
Some points to remember:
• Push with your legs.

• Initiate the movement with your hips.
• Your back and pelvis should move in unison.
• Place your elbows tight to your torso.
• Keep your back straight (NO ROUNDING).
Olympic Rower Workout
This workout, 30 minutes in duration, was influenced by Olympic rower Judy Greer. The
RPE, which stands for rate of perceived exertion, is the intensity. A 10 is an extremely painful, all-out
intensity, whereas a one is an easy level. A level of six or seven is moderately hard.
With this program, you do the same workout for four weeks. Remember that with each
session, the RPE becomes increasingly relative. So, what was an intensity level of nine during Week
One might become a level of five or six during Week Four.
This workout can be done two to three times weekly.
00:00–5:00 (Warm Up, low intensity)—RPE 3–4

5:00–6:00 (Interval Set 1, moderately difficult)—RPE 7
6:00–7:00 (Active Recover, low intensity)—RPE 3
7:00–8:00 (Interval Set 2, hard)—RPE 8
10:00–11:00 (Interval Set 3, excruciating)—RPE 10
16:00–20:00 (Interval Set 5, hard)—RPE 8
26:00–30:00 (Cool Down, low intensity)—RPE 3
300-Meter Interval Workout
For most people with a good baseline of conditioning, rowing 300 meters will take around
60 seconds. This, of course, excludes elite-level rowers. Your goal is to take no more than 65
seconds on any 300-meter interval, preferably keeping them at a minute or less.
This five-week routine can be performed twice weekly.
Week 1: six sets of 300-meter rows, rest 120 seconds between sets
Testing Your Testicular Fortitude on the Rowing Machine
For this workout, you row 500 meters as fast as possible and keep track of the time. You then
use the time it took you to reach 500 meters as the baseline for the rest of your workout. What makes
this workout difficult is that you never get a full recovery. You can perform this circuit once to twice a
week.
Set 1: Row 500 meters as fast as possible, and keep track of your time.
Rest 60 seconds.
Set 2: Row 400 meters in the equivalent or less time than it took to row 500 meters.
Rest 60 seconds.
Rest 60 seconds.
Rest 60 seconds.
Each week, your 500-meter time should improve. Until you reach a plateau, this work can be
done consecutively.
Row and Push-Up Circuit
This circuit will take your conditioning to a new level. When you perform push-ups, the
muscles on the back side of your body are resting; when you row, the muscles on the front side of your
body are resting. With this opportunity, muscle failure should not happen. So there are no excuses.
This workout can be performed twice weekly for four weeks.
Week 1
Circuit 1: Row 1000 meters as fast as possible; immediately perform push-ups, stopping one shy of
muscle failure.
Rest 60 seconds.
muscle failure.
Rest 60 seconds.
muscle failure.
Rest 60 seconds.
muscle failure.
Week 2
muscle failure.
Rest 55 seconds.
muscle failure.
Rest 55 seconds.
muscle failure.
Rest 55 seconds.
muscle failure.
Week 3
muscle failure.
Rest 40 seconds.
muscle failure.
Rest 40 seconds.
muscle failure.
Rest 40 seconds.
muscle failure.
Week 4
muscle failure.
Rest 40 seconds.
muscle failure.
Rest 40 seconds.
muscle failure.
Rest 40 seconds.
muscle failure.
Treadmill Sprints
You must realize that you are safer sprinting outside. While you’re sprinting on a treadmill,
one misstep and the best-case scenario is that the hot aerobics bunny laughs at you as you face-plant
on the floor. In the worst-case scenario, your fall lands you a trip to the hospital or maybe even on the
other side.
With that being said, many folks have effectively conditioned their body and burned fat on the
treadmill. Folks may prefer the treadmill for reasons that range from weather to logistics to even
exhibitionism. Who are we to judge?
If you opt to use the treadmill, we will show you the most effective way. This program can be
done twice a week, and you can run it until you hit a plateau.
Follow these instructions:
• Warm up.
• Put the treadmill at the steepest incline it can go.
• Set the treadmill at 5 MPH.
• Run on the treadmill for 15 seconds.
• Hop off the treadmill (grab hand rails) and rest 30 seconds.
• During the rest period, increase the speed 0.3 MPH.
• Repeat this process until you get to a difficult speed.
• Maintain that speed.
• Perform 20 repetitions.
• Each week start 0.1 MPH faster than the previous week.
• Each week cut down the rest interval one second from the previous week.
• Once you plateau, stop this program (meaning you end at the same or slower speed for
two weeks in a row).
So if Week 1 starts at 5.0 MPH with a 30-second rest between intervals, Week Two begins at 5.1
MPH with a 29-second rest between intervals.
Keep track of where you end up after each workout. If you fail to beat that point more than
two weeks in a row, start the program over or do a new program.
Remember, when in doubt, stop. Otherwise, the risk is on par with quail hunting with Dick
Cheney.
Battle Ropes
New methods of interval training are popping up like pills at a Jesco White tap dancing
party!
Newer doesn’t always mean better. A while back, Coca-Cola nearly went bankrupt when they
attempted a new recipe. There is value in a time-tested formula.
Anyone who has spent any amount of time around a commercial gym knows that often times
the more incompetent the trainer, the more “creative” the exercises become. Exotic ideas may be used
to camouflage the fact that these dudes could not find their ass in the dark with both hands.
Incompetent trainers and kooky ideas aside, some of the new trends offer fitness
breakthroughs that are fun and exciting and, more importantly, get results!
In the last few years, battle rope training has soared in popularity, and chain gyms are
jumping on the bandwagon.
Battle rope training is performed by looping a rope or a pair of ropes around a stationary
object and creating a series of waves with the upper body or with simultaneous movement of the
upper and lower body. The set interval usually lasts between 10 and 30 seconds.
The reason we like the battle rope is because it is a low-impact, upper-body, interval
workout that provides benefits to the grip, shoulders, arms, upper body, and core. To put the icing on
the cake, this is one of the very few interval methods that focus, primarily, on the upper body.
A legitimate lab study on battle rope training, published in 2014 in the Journal of Strength
and Conditioning Research, confirmed the effectiveness of battle rope training. Subjects performed
battle ropes for 15 seconds all-out, with a slight forward lean and doing their best to minimize lower-
body involvement. Every metric scientists use to confirm the effectiveness of an interval workout was
verified.
Bottom line: Battle ropes are fun and get the job done! In addition, for folks who are unable
to do sprints and other intervals that require explosive movements at the hip and knee joints, battle
ropes provide an alternative with comparable intensity.
For the pump chaser, or the more aesthetic-minded individual, battle ropes offer an effective
upper “finisher.”
The Workout
This workout is to be performed three times a week.

Day 1/Week 1: Upper-body battle rope (minimize lower-body and core involvement, move as fast as
possible), 15 seconds on, 45-second rest interval, perform eight sets.
Day 2/Week 1: Full-body battle rope, 15 seconds on, 45-second rest interval, perform eight sets.
possible), 10 seconds on, 30-second rest interval, perform 15 sets.
possible), 15 seconds on, 35-second rest interval, perform nine sets.
Day 2/Week 2: Full-body battle rope, 15 seconds on, 35-second rest interval, perform nine sets.
Day 2/Week 3: Full-body battle rope, 15 seconds on, 30-second rest interval, perform 10 sets.
possible), 15 seconds on, 15-second rest interval, perform eight sets.
Day 2/Week 4: Full-body battle rope, 15 seconds on, 15-second rest interval, perform eight sets.
Stair Master
The stair master is the favorite cardio piece for Jailhouse Strong bodybuilders like Branch
Warren—and many aerobics bunnies who hail this piece of equipment as their tush-tightening secret.
The best kind of stair master is the “Step Mill,” which is actually moving steps. Like anything
else, though, the most important piece of the workout equation is your effort and desire. If the stair
master is in working condition, you can make it work for you. Because there are so many different
variations of this piece of equipment, we are going to prescribe intervals in terms of RPE (please
refer to the rowing section for a refresher on this). This workout should be done twice a week. As
conditioning improves, the RPE shifts. Do this workout for four to eight weeks.
Day 1

5:00–6:00 (Interval Set 1, very hard)—RPE 9
Day 2

5:00–5:45 (Interval Set 1, very hard)—RPE 9

The Exercise Bike
In the lab, scientists use the Wingate test (pedaling all-out on an exercise bike for 30 or 60
seconds) as the gold standard for measuring anaerobic capacity.
Outside of the lab, Wingate-inspired interval sprints are the favorite of IFBB Pro
Bodybuilder Ben Pakulski “B Pak,” who routinely brings one of the most conditioned packages to the
stage.
These bike intervals are great for 250+-pound athletes like B Pak. Neither fat loss nor
conditioning is sacrificed, and they are much easier on your joints! Furthermore, since bike intervals
offer a muscle action that is concentric, without a true eccentric phase, muscle damage is minimized.
So, in layman’s terms, you can do these more often because you recover faster.
Using this workout, we want to build your power endurance. Therefore, we give you a longer
rest interval. With an increased break, it’s crucial to go all-out on each interval. No RPEs here, just
pure intensity.
This workout can be done up to four times a week, but do it at least twice. Since we are
concentrating on power, rest intervals will never decrease, but power output should increase.
Day 1
0:00–5: 00 Warm-up
5:00–5:30 All-out interval
5:30–6:30 Rest (pedal slowly or get off bike completely)

10:00–13:00 Rest/cool-down (pedal slowly or get off bike completely)
Day 2
0:00–5: 00 Warm-up
13:00–15:00 Rest/cool-down (pedal slowly or get off bike completely)
Final Thoughts
From the plush settings of a private Aspen training studio to a corporate box gym to the
spartan settings of a Prussian Gulag—you are without excuse.
Where there is a will, there is a way. No matter what your situation, we have provided you a
way.
You may not choose your situation, but following the advice of psychiatrist and Holocaust
survivor Dr. Viktor Frankl, you choose your attitude toward the situation.
CHAPTER 9: NEW ADDITIONS TO THE WEIGHT PILE
Interval Training from Top Strength Trainers and Competitors
Hill Sprinting for Iron Warriors

by Joe Giandonato, MBA, M.S., CSCS
The iron brotherhood has long been fascinated by elite sprinters. Elite sprinters boast
Herculean physiques which appear to have been chiseled from granite. A majority of elite sprinters
achieve an enviable harmony of muscular development, conditioning, and vascularity. It stands to
reason that if a number of high-level sprinters were provided a banana hammock and rudimentary
instruction on how to pose, they would formidably vie for the crown at local bodybuilding and
physique shows.
The infatuation with sprinters is transcendent among multiple disciplines that fall under the
large umbrella of strength sports. In my time as a strength and conditioning coach, bush league
powerlifter, and presently as a washed-up meathead, I witnessed or actively participated in countless
challenges involving sprints. The battle for bragging rights is fierce. Strength athletes all seemingly
use speed to validate their worth in comparison to one another. Internet pissing matches ensue.
Keyboard warriors brazenly criticize one another from the comfort of their mother’s basement
between drying bloodied back pimples and working toward their DeVry degree.
Should most people take to the track and start sprinting off the bat? Probably not, unless they
are trained sprinters or have undergone the preparation necessary to stave off injuries associated with
high-intensity protocols such as sprinting and, moreover, derive any benefit from them.
Luckily, I’ve eliminated the guesswork for you and have assembled a program for you which
involves hill sprints, a far safer and considerably beneficial option for those in pursuit of goals
ranging from single-digit body fat to shaving time off their 40-yard dash.
So what are some benefits of hill sprints versus traditional sprints performed on a flat
surface?
• Performing hill sprints encourages a forward body lean, which is crucial during the acceleration
phase of sprinting.
• The landing forces which accompany hill sprints are drastically lower than the landing forces of
sprinting on flat surfaces.
• Hill sprints also drive good technique for sprinting on flat surfaces, such as averting
overstriding, a technical error committed by novice sprinters and athletes, and curtailing head, neck,
and shoulder tension.
• Hill sprints also activate the hip flexor muscles, which are deeply involved in starts and the
acceleration phase of sprinting. Did you know that Jamaican sprinter Asafa Powell, who is acclaimed
for his explosive starts, has hip flexors that are four times the size of an average man’s?
• Lastly, hill sprints will spare the hamstrings, which have greater involvement during sprints
conducted on flat surfaces. And since top speed cannot be reached during hill sprints, the central
nervous system is not taxed as badly.
Additional benefits of incorporating hill sprints include:
• Enhancing leg drive for the Big Three: squat, bench, and deadlift. While no literature confirms
this, much less attempts to demonstrate a correlation, I have found that performing short hill sprints
has helped with my leg drive and that of the lifters I’ve consulted.
• Elevating the “after burn” effect, or number of calories burned following exercise.
Before we embark on the journey to fat loss or a faster 40, please take heed to the guidelines
I’ve outlined below:
1. Make sure your cardiovascular fitness is up to snuff. If you huff and puff like a pack-a-
day smoker upon climbing a flight of steps, hill sprints might have to be revisited at a
later date. Recovery between sprints and sessions relies heavily on cardiovascular
fitness.
2. Begin performing squat variations such as tempo squats, paused squats, lunges, and step-
ups during your training and movements such as duck walks, monster walks, high
knees, and mountain climbers as accessories or embed them in your warm-ups to
adequately prepare your hip flexors for battle.
3. Research suggests performing hill sprints with a slope that does not exceed 30 percent.
Otherwise, you’ll be climbing. Instead, reserve higher slopes for that Himalayan
expedition you’ve been saving for.
4. Perform hill sprints on nonconsecutive days and preferably before your lower-body
training sessions.
5. An optimal length would be 30 to 50 yards and would consist of grass and natural
terrain, not pavement or piles of zombie carcasses.
6. Lastly, make sure you receive proper rest. Determine your rest periods by counting
every second you spend performing a sprint and multiplying that number between 12
and 20. This is because our work to rest ratio should either be 1:12 or 1:20. For
example if you sprint for five seconds, your rest period should be between 60 and 100
seconds (5 x 12 = 60 and 5 x 20 = 100). Doing so will ensure that appropriate energy
systems and fitness qualities pertinent to sprinting are targeted. Consider capping your
effort at 90 percent or an RPE of 9 (out of 10) to prevent taxing the central nervous
system.
4-Week Hill Sprint Program
Perform the following program one to two times per week.

Week 1
• Uphill heel tuck: 2 trips

• Uphill walking lunge: 2 trips
• Uphill high knees: 2 trips
• Hill sprints at 70 percent effort: 6 trips
Week 2

Week 3

Week 4

Joe Giandonato
Joe Giandonato is a prominent and highly pursued consultant within the fields of wellness,
fitness, strength and conditioning, university recreation, and higher education. Joe presently
serves as the manager of health promotion at Drexel University, where he oversees recreational
fitness programs and assists with the implementation of the university’s award-winning A
HEALTHIER U campaign. Prior to Drexel, he served as the head strength and conditioning coach
and fitness director at Germantown Academy, a highly selective private school that boasts a highly
competitive athletics program. He also completed stints at Saint Joseph’s University, where he
assisted with their strength and conditioning program, and the University of Pennsylvania, where
he served as an exercise physiology consultant. While at the University of Pennsylvania, he
partnered with Penn Medicine for the implementation of an executive wellness plan and as a
personal trainer within their Department of Recreation. Joe also spent nearly five years at the
Children’s Hospital of Philadelphia, where he developed and implemented health promotion
programming in a number of departments. An accomplished author, Joe has written more than 300
articles, which have appeared in national and local print and online publications. He also serves
as an executive member of Lift-Up, an organization that plans and hosts competitions of physical
culture to raise money and awareness for homelessness.
The 2007 summa cum laude graduate of Fairleigh Dickinson University, where he earned
a B.A. in psychology, also attained an M.S. in exercise science and an MBA and has recently
embarked on doctoral work in health science. He is a Certified Strength and Conditioning
Specialist through the National Strength and Conditioning Association and also maintains
certifications through USA Weightlifting and the National Academy of Sports Medicine. He is also
a member of the American Physiological Society and the American College of Sports Medicine.
Interval Sled Training
by Jake Morgan
Sled training is a great way to increase volume and work capacity without the muscular
damage caused by eccentric contractions. Add in the lactic element by manipulating the work-to-rest
ratio, and you have an efficient program for a leaner, stronger, more muscular physique.
In the program below, you will be performing two sled workouts per week for eight weeks in
addition to your traditional training sessions. The sets and reps remain constant, while the number of
exercises increases and the rest periods decrease every two weeks. This means you’ll be performing
a huge workload in a short time frame by week eight.
The exercises are to be performed in circuit fashion, one right after another with zero rest
until all have been completed. At the end of each set, follow the designated rest period and repeat for
a total of five circuits. All reps are to be performed explosively and with a quick transition from one
to the next.
Quickly transitioning between reps and exercises, and strictly following the designated rest
periods, is vital for lactic acid production. Greater lactic acid production leads to greater growth
hormone production and faster body composition changes.
Exercise Descriptions
Chest Press: Face away from the sled with an upright posture. Take all the slack out of the straps.
Push as if you were performing a bench press, fully extending your arms in front of your chest.
Pull Through: Face away from the sled. Reach back with the straps between your legs. With a slight
bend in your knees, bend forward at your waist with a neutral spine. Explosively extend your hips
with minimal arm action.
Row to Waist: Face the sled. Stand in an athletic position with your torso upright. Fully extend your
arms. Take the slack out of the straps. Pull toward your waist while retracting your shoulder blades.
Backwards Drag: Face the sled. Extend your arms. With your hips extended and your torso upright,
quickly backpedal for the given distance.
Row to Neck: Performed like Row to Waist, only in this variation your elbows are pulled high and
wide and your hands move toward your neck.
Chest Fly: Face away from the sled. Hold your arms away from your body at shoulder height with a
slightly bent elbow. Maintaining the same elbow bend, bring your hands together in front of your
chest.
Sideways Drag Left/Right: Standing sideways in an athletic position, extend your arms toward the
sled. Shuffle for the given distance without bobbing your head or crossing your feet over.
Loading
Due to different sled styles and dragging surfaces, it is impossible to make weight
recommendations. But a word of advice: Be conservative. Fatigue is going to set in quickly.
Effort
One hundred percent effort is required for this to be an effective program. No leaving gas in
the tank. You should be running on fumes by the last round of each workout.
These workouts are short but grueling. If you can dedicate yourself to completing all eight
weeks of the program, you will be rewarded with a huge work capacity and leaner body.
Day 1/Weeks 1 & 2
• Chest press: 5 sets of 10 reps

• Pull through: 5 sets of 10 reps
• Row to waist: 5 sets of 10 reps
• Backwards drag: 5 sets of 20 yards
• Rest: 3 to 3.5 minutes
Day 2/Weeks 1 & 2

Day 1/Weeks 3 & 4

• Rest: 2.5 to 3 minutes
Day 2/Weeks 3 & 4

Day 1/Weeks 5 & 6
• Chest fly: 5 sets of 10 reps

• Row to neck: 5 sets of 10 reps
Day 2/Weeks 5 & 6

Day 1/Weeks 7 & 8
• Sideways drag left: 5 sets of 20 yards

• Sideways drag right: 5 sets of 20 yards
Day 2/Weeks 7 & 8
• Sideways drag left: 5 sets of 30 yards

• Sideways drag right: 5 sets of 30 yards
Jake Morgan Courtesy of Noel Daganta
Based out of Dallas by way of St. Louis, Jake has established himself as a go-to source for
effective training protocols and nutritional regimens that contour to his clients’ lifestyles,
abilities, and, most importantly, goals. He runs a highly effective training business in the heart of
Dallas and works online with clients from as far away as Perth, Australia, to Stoke-On-Trent in the
United Kingdom.
Jake has one of the leanest physiques around and practices what he preaches. He is a
Bodybuilding. com sponsored athlete and has competed in both the NPC and WBFF, winning the
Dallas WBFF show in 2012.
To learn more about Jake Morgan and his services, be sure to visit him at
www.MorganMuscle.com as well as on Facebook at www.Facebook.com/JacobyMorganMuscle. On
Instagram, reach him at Morgan_Muscle, or follow him on Twitter: morganmuscle.
High-Intensity Interval Hill Sprints
by Lou Moreira
Unless you are being kept indoors due to weather to train, don’t waste your time on cardio
machines. They suck! Forget doing your cardio on a stair master or treadmill—get outside and find a
hill today.
Benefits of Hill Sprint Intervals
Hill sprints build mental toughness, which is important if you’re training to accomplish a
difficult goal. As you sprint and struggle to reach the top of the hill, you have to find that drive inside
of you to continue to push yourself so you won’t quit, slow down, or fall. The feeling you get after
completing sprint intervals on a hill is extremely rewarding, which builds confidence that can carry
over into your competition or any aspect of life.
If you want to get into shape fast, burn fat, improve your VO2 MAX, boost speed, and build
muscle, hill sprints are the way to go. Aside from proper nutrition, there’s nothing more effective than
hill sprints for fat loss. If you’re not doing them, you’re missing out, big time.
Running uphill forces you to shorten your stride length and lift your knees; this will improve
your speed. It can also help you avoid shin splints and reduce the overall risk of a knee, ankle,
Achilles, or hamstring injury. Interval hill sprints engage fast-twitch muscles that increase speed and
pump legs with lactic acid, which eventually develops fatigue resistance. Because hill sprints are
done against the force of gravity, they can boost muscle mass, mainly in the lower body, with less
impact than running on flat surfaces.
Lastly, hill sprints do not require any equipment, which makes them free and convenient.
These uphill interval sprints will fire up your metabolism after training and burn fat and calories long
after you finish your workout session.
Sprint Mechanics
Keep the following fundamentals in mind as you sprint:

• Relax your face and neck; do not clench your jaw or make any crazy faces. Relax.
• Keep your chest up and shoulders back and down.
• No side-to-side rotation of the pelvis, torso, or shoulder girdle is allowed.
• Hips remain forward toward the finish line at all times.
• Your arms should be bent 90 degrees with your hands open (no clenched fists or flailing, limp
wrists).
• When you are running, pump your arms vigorously forward and backward. NEVER LET YOUR ARMS
CROSS THE MIDLINE OF YOUR BODY. Only forward and backward.
• Drive your knees high and be sure that your foot strikes directly under your body, not out in front
of you (depending on the incline of the hill).
• Only the balls of your feet should strike the ground; your heel should never make contact.
• When the ball of your foot makes contact with the ground, think of yourself as an animal pawing
at the ground and rapidly pulling it behind you.
The Warm-Up
Start with a five-minute jog and then do some static stretching (hold each stretch for 10 to 20
seconds). Then conduct the following drills:
• Jumping jacks
• Burpees
• A skips
• B skips
• Pogo jumps
• Prisoner squats
• Wide outs
• Leg swings: front, back, side to side
• Walking lunges
• High knees
• Butt kicks
• Tuck jumps
• Lateral shuffling
• Skipping
Build-Ups
After the drills listed above, start with some lower-intensity sprints (build-ups). Do one at
about 60 percent, and then 70 percent, another at 80 percent, one more at 90 percent, and then you’re
ready.
The Workout: A Level

Level I: Beginner
• Complete 1 to 5 repetitions, sprinting between 20 and 30 yards up the hill. For your rest
period, walk down the hill. Take an additional rest if you need it. Safety is the most
important aspect when you’re a beginner.
Level II: Intermediate
• Complete 6 to 10 repetitions, sprinting between 30 and 40 yards up the hill. At this level,
you’re primed and ready to take your workout to the next level.
• Your rest periods can vary. You can rest between 30 seconds and 3 minutes if necessary.
If you need additional rest before completing a repetition, take it.
Level III: Advanced
• Complete 11 or more repetitions, sprinting between 40 and 50 yards up the hill.

• Rest periods at this level must be short. You should have been able to complete 10
repetitions adequately. When you complete a repetition, walk back down the hill for
your rest period. Assume the starting position at the bottom of the hill and perform
another repetition.
The Workout: B Level (Intermediate/Advanced)
• 5 x 10 yards (rest 15 seconds in between)

• 1 x 50+ yards if the hill is long enough
Cool-Down and Stretch
Cool down with a five-minute slow jog. Stretch moderately afterward.

Lou Moreira
Lou Moreira seeks to leverage his education and knowledge in applied physiology and
sport management with six years of military experience. As a recent graduate from Southern
Methodist University with a Bachelor of Science in Applied Physiology and Sport Management,
Lou is currently working as a fitness professional at Destination Dallas Texas. His CI-CPT
Personal Training Certification from the Cooper Institute allows Lou to analyze individual needs
to create innovative, personalized training programs that motivate clients to achieve personal
fitness goals and improve their overall lifestyle.
Lou is now a member of the U.S. ODP (Olympic Development Program). He plans to
become a bobsledder of Team USA for the upcoming 2015 season and be able to compete in the
2018 Olympic Games in Pyeongchang, South Korea.
Lou is a combat veteran of the armed forces. A soldier of America’s 82nd Airborne Infantry
Division, he completed 27 months of combat service in Afghanistan (2006–2012). He finished his
time in the Army as a staff sergeant and a bronze star recipient for his leadership accomplishments
during his last tour in Afghanistan.
After the Army, Lou’s passion was bodybuilding, which helped him transition back into
civilian life, giving him purpose and drive. Lou competed in several state-level bodybuilding
shows, and after three years of competing, he won the 2014 Texas State Bodybuilding
Championships, making him Mr. Texas.
Lou’s foundation as an athlete comes from high school football and track and field, where
he competed at the collegiate level for one year before enlisting in the U.S. Army. As a sprinter and
high hurdler, Lou currently holds the Massachusetts high school division one record in the 55-
meter high hurdles, set in 2002. Lou was a high school All-American athlete.
Lou has a proven track record of leading diverse teams and remaining flexible in an ever-
changing environment. He is well versed in analyzing problems and strategic planning, and he
remains persistent until a solution is found.
Interval Training
by Matt Mills
Time and again, interval training has been proven to be the superior option to improve
conditioning and accelerate fat loss. Unlike the boring monotony of steady-state cardio, when
implemented correctly, interval training can speed up your fat loss goals and increase your recovery
time.
One good way to incorporate interval training is by using it as a “finisher” at the end of your
weight training sessions. Instead of spending more than 30 minutes on an elliptical, you can get a
better bang for your buck in less than half the time. The most well-known type of interval training is
Tabatas. While most Tabatas are performed by doing 20 seconds of all-out work, followed by a 10-
second rest, for a duration of four minutes, or eight rounds, there is no right or wrong way to perform
this style of interval training. You can manipulate the training/ rest time to what will fit your training
goals. Depending on the exercise selection, you can extend the work time as well as the rest time. For
example, you could do 30 seconds of work with 15 seconds of rest.
Doing Tabatas with a battle rope at the end of an upper-body day is one great option for
interval training. They are low impact on your joints, and are essentially an upper-body sprint. I like
to choose two battle rope exercises and alternate each round. For example, alternating waves with
double slams is simple to perform, but it will leave you gasping for air when complete.
However, the most intense, and challenging, way to do a Tabata is with a pair of kettlebells.
The squat to press combination, better known as thrusters, will work almost every muscle in your
body. When performing a Tabata with thrusters, make sure you start very light, because even the
strongest athletes can be crushed with 45-pound kettlebells. Thrusters can also be done using a
barbell. Yet I find that wrist and elbow position can be compromised as fatigue sets in. So be careful
with your form.
If you don’t have access to kettlebells or battle ropes, a cheap and very effective interval
option is to use a jump rope. I find that the 20 seconds work to 10 seconds rest (20:10) protocol of a
Tabata is a little short in this case. I like to extend the work time when using a jump rope. With this in
mind, a 30:15 protocol will work much better for conditioning.
James Jeffries
Escalating Density Training (EDT)
Timing your work and rest time is one way to perform interval training. Another popular
method is known as Escalating Density Training and was coined by Charles Staley. This method of
intervals sets a specific time, inside of which you perform as much work as possible. For example,
give yourself 20 minutes to perform as many sets of barbell curls and barbell skull crushers as
possible. You can keep the reps simple, and choose a weight that will allow you to get 10 reps on
each exercise.
It is important to track your weights and reps, as you will be trying to beat your prior
performance each week. This is a simple form of progressive periodization. You can either stay at the
same weight and perform more reps/ sets in 20 minutes, or increase the weight slightly to perform
more volume overall. Keep in mind that your training volume is your weight lifted times reps times
sets. Calculate your volume, and make sure you are able to increase it each week. I would not
recommend using this method with bigger compound movements such as squats and deadlifts because
your form may suffer when you’re trying to rush through your sets. Other examples would include
dumbbell chest presses with dumbbell rows or dips with pull-ups.
Complexes
Another popular form of interval training is performing complexes. Complexes are a series of
exercises performed back-to-back with no rest. When loaded with heavy weights, these are
absolutely brutal. Complexes are typically performed with barbells, kettlebells, and dumbbells.
Barbell complexes often involve Olympic lifts, so make sure that you are proficient in cleans and
snatches before you give them a try. The rep range should be kept between five to eight reps because
form starts to fall off with more reps, and your chance of injury will increase.
An example of a barbell complex could be six hang snatches, six hang power cleans, six
jerks, six squats, and six reverse lunges on each leg. In recognition that these are all big complex
movements, the rest time between sets can be up to three minutes long. Overall, barbell complexes
are very taxing. If you are new to them, start with just the bar, and increase your load by 5 to 10
pounds until you reach a challenging weight.
Kettlebell complexes are my personal favorite. They are the most versatile and are less
taxing because your form can be maintained. The repetitions can be higher and go into the 8 to 12
range. As with barbell complexes, make sure that you are proficient with kettlebells before you
attempt these movements.
Here are a few of my favorite kettlebell complexes:
• Left arm snatch: 10 reps

• Left arm clean: 10 reps
• Left arm swing: 20 reps
• Immediately change arms and perform same exercises and reps; this is one set. Perform
three sets with a one-minute rest between sets.
• Double snatch: 10 reps
• Double high pull: 10 reps
• Double clean: 10 reps
• Double squat: 10 reps
• Double swing: 10 reps
• Perform three sets with 90 seconds rest between sets.
• 1 arm snatch: 10 reps each arm
• Goblet squat: 10 reps
• Figure 8: 20 reps
• Turkish get-up: 5 each arm
• Perform three sets with 90 seconds rest between sets.
Off-Day Conditioning
Interval training is a great tool to aid recovery on off days. Intervals help to increase blood
flow and decrease soreness. To ensure that you do not sacrifice recovery, keep the intensity very low.
A great example of this is sled work. You can simultaneously work on your conditioning and
general physical preparedness (GPP). I like to mix in some simple body weight exercises to keep my
heart rate up (but not too high).
If you are a strength athlete of some kind (powerlifter, strongman, CrossFit, etc.), then you
know how taxing a long day of competition can be. I will say powerlifters are most guilty of ignoring
conditioning, while they are the ones in most need of it. A powerlifting meet can drag on for up to 12
hours, and you might be pulling your final deadlift attempt at 10 p.m.! On days like this, conditioning
will come into play. You will be able to recover faster between attempts and/or events, and you can
avoid an energy drain at the end of the day (when it matters most).
Again, on off days, conditioning should be very light. At no time should you be gasping for
air and curled up in a ball on the ground.
Here is an example of an interval for recovery training:
• Prowler push: 100 feet

• Push-ups: 10 reps
• Sled drag: 100 feet
• Body weight rows: 10 reps
• Jump rope: 30 seconds
• GHR sit-ups: 20 reps
You can repeat this circuit anywhere from four rounds (if your goal is to simply improve
conditioning and GPP) to eight rounds (if you have a goal of fat loss without sacrificing muscle and
strength).
Strongman Training
Strongman training is my absolute favorite. It is a great, simple way to train your compound
movements like a powerlifter, accessory work like a bodybuilder, and conditioning like a strongman.
Many events in strongman have time limits to them. A common event is to max out on log
clean and presses in one minute. For those of you who have performed a log press for reps, you know
how exhausting this can be. However, the most brutal of all strongman training is the medleys. A
strongman medley can be any number of the events combined to be performed as fast as possible.
Strongman training is also, in my opinion, the most effective way to strip off body fat while building
muscle. It is not surprising that strongman athletes are some of the most strong, and powerful, athletes
in the world.
As I stated earlier, it is very important not to overdo conditioning. Loading your body with
extremely heavy weights while performing explosive movements will take a toll on your body. You
may require a significant amount of time to recover from this training. Here are a few examples of
what we call “death medleys” in strongman.
• Sandbag and keg medley: Set up two kegs and two sandbags and carry them each 50 feet
as fast as possible while running back for each one. Time yourself and improve each
week.
• Tire flip to farmer’s walk: Flip a tire for 50 feet, and then immediately carry a pair of
farmer’s walks back. This will be very taxing on your grip.
• Yoke walk 50 feet, farmer’s walk 50 feet, sled drag 50 feet: I would recommend running
back for each, so set them up to do one after another.
In closing, programming interval training can be complicated. Make sure you have your goals in line
before choosing which interval option will work best for you. If your main goal is to lose body fat,
then make sure resistance training and nutrition are your top priorities. When you want to strip body
fat, nutrition is always king!
Matt Mills
Matt Mills is a graduate of the University of Connecticut with both his bachelor’s and master’s
degrees in kinesiology. He is also a lightweight professional strongman and a competitive
powerlifter. He owns Lightning Fitness, located in South Windsor, Connecticut. To contact Matt or
learn more about the services he provides, visit his website at www.Lightning-Fitness.net.
Interval Circuits
by Allison Frahn
When performing my cardio, I try to avoid long bouts of steady-state cardio and, instead,
prefer shorter conditioning circuits. I find that both physically and mentally my body responds better.
The intervals that I develop are created in such a way as to not overly tax one specific body
part. One of my favorites is the one that I outlined below. The sprints are great for a focus on lower-
/total-body development, and the power push-ups are great for a focus on upper-/total-body
development. Enjoy and train hard!
20-Minute Treadmill Interval Routine
• Warm up on a treadmill at 3.0 MPH, on a 3.0 incline, and walk for 3 minutes.
• At the start of the 4th minute, increase the speed to 9.0 to 12.0 MPH (assess according to
your ability), and sprint as hard as you can for 10 seconds.
• Hold onto the handrails and carefully put your feet on the sides of the treadmill, letting the
belt run between your straddle, and rest for 20 seconds.
• At the end of 20 seconds (which will put you at the :30 second minute mark), repeat the
10-second sprint and 20-second recovery).
• Repeat this eight more times.
• Decrease the speed to 4.0 MPH and walk for 3 minutes.
• At the start of the 12th minute, carefully hop off the treadmill (do not adjust the speed,
allowing the belt to continue running), and perform 15 power push-ups. Hop back on the
treadmill and walk to recover until the start of the next minute. Repeat this five more
times.
• Cool down. Decrease the speed to 3.0 MPH and walk for 3 minutes.
Allison Frahn
Allison Frahn’s passion for bodybuilding was ignited during college. In 2004, she
competed in her first show and has since become an International Federation of Body Builders
(IFBB) Figure Pro. A Team FMG athlete, she is also a fitness model and the owner of Alli’s Slim
Pickens, Inc., and The Allison Frahn Brand, LLC. She has been sponsored by General Nutrition
Centers (GNC) since 2007. Allison shares her fitness knowledge as a weekly columnist for
FitnessRXMag.com. Visit her at www.allison-frahn.com or on Facebook at Allison Frahn IFBB
Figure Pro. You can also follow her on Twitter (allisonfrahn) or Instagram her (AllisonFrahn).
Interval Conditioning
by Mike King
For some reason, over the years powerlifters in particular have developed fears about doing
conditioning work. There are several reasons for that, which I will not get into because they are just
not important and couldn’t be further from the truth.
The bottom line is that whether you are a powerlifter, strongman, weightlifter, bodybuilder, or
just a regular gym rat, adding conditioning work to your training will make you a better, healthier, and
stronger athlete. Yes, I said athlete! And yes, I said stronger! If you train, you should look and feel
like an athlete with a supporting physique.
So, here we go: The following conditioning workouts have been designed for powerlifting in
order to work the most important and the strongest muscle in your body—the heart! Additionally, you
will also end up doing more volume for the day, and you will, without a doubt, open up your lungs
and get blood flowing throughout your entire body, ultimately making yourself stronger.
The Concept
Your goal is to train your ass off during the strength session. Once you are done, take 5 to 10
minutes to recover and get yourself together for the conditioning session. It is important to pick proper
movements and weights in order to accommodate the intent of the day. I recommend nothing less than
two movements and nothing more than three in order to be efficient, unless it’s only a sled pull or a
prowler push. There are also days when you will do one exercise for the entire conditioning session,
but more on that later. Additionally, these conditioning sessions should be between 4 and 10 minutes
only. If you are a little more athletic and conditioned, then you can push it to 15, but I don’t
recommend anything more than that as it is just not necessary.
Remember, your primary goal is strength, regardless of which day you are on. If you push the
conditioning too long, then you will take away from the strength session. Also, don’t blow your load
by going all-out right away. Pace yourself and try to complete the session as fast as possible without
taking big breaks, while keeping your heart rate more or less constant. If you are getting close to the
end of the session, feel free to push it more since you are almost done and won’t need to keep going
much longer. If you find yourself taking breaks, try to control them. By that, I mean always take an
equal amount of rest no matter what. It doesn’t matter if it’s 5, 10, 20, or 30 seconds; just make sure
no matter what that once that time is up, you are doing work. I usually recommend measuring time by
deep breaths. So, let’s say I’m a bit tired and need to recover. I take five deep breaths, and my brain
knows that after that fifth breath, I’m going no matter what, even if it’s only for a few reps. Train your
brain to be a machine, and this will carry over to every other aspect of your life.
If this is new to you, then start with one session per week for the first three or four weeks,
then add one more for the next three or four weeks, and eventually try to complete two to three
conditioning sessions per week. You don’t really need any more than that to keep your heart healthy.
Depending on the length of your strength session, you can skip a conditioning session. I always try to
do two per week and three on a good week. We train our athletes the same way.
Once you start to incorporate these conditioning sessions into your training, you will begin to
notice results in as soon as two weeks. You will be able to push yourself harder, and your recovery
will be a lot quicker. Needless to say, this will also carry over to your strength sessions as well.
Important Training Points
Remember the intent of the day—what body part are you working that day, and are you taking
heavy singles/doubles (more than 85 percent), working reps (65 to 85 percent), or doing speed work
(40 to 65 percent)?
If you are working speed that day, you don’t want to max out on the weights used in the
conditioning portion of your session. For example, if you had speed deads or squats, do not do near-
max farmer’s walks or yokes. Stay lighter.
Squat Day: You are going to do mostly lower-body exercises—nothing overhead and/or
pressing. You want to stay fresh for upper-body day.
Bench/Upper Day: You are going to do mostly upper-body exercises—obviously no
deadlifts, squats, or other strenuous exercises so that your lower body will stay fresh for Deadlift
Day. Jumping jacks, jumping rope, and other super-light exercises with super-light volume are okay,
and they’re actually recommended to get some blood flow throughout your legs for recovery from
Squat Day.
Deadlift Day: You are going to do a combo of lower- and upper-body exercises. This should
typically be a Friday so that you have two days off to recover.
Selecting Exercises
• Complete two to three exercises per session (unless doing a sled pull or a prowler push
for distance only). When selecting your exercises, keep in mind that ultra-high volume
isn’t good. We recommend doing two to five rounds with 5 to 10 reps for each exercise.
The reps can be higher if you are using a kettlebell or other easier (for you) movements.
The bar weight should not feel like every rep is a max effort, but at the same time, the
weight should not be light. You have to earn each round. On days when there is no heavy
weight being used, just try to move faster.
• Before you read the exercises below, please keep in mind that these are options and some
food for thought in programming your own sessions. You do not have to follow any of
these to get the same results. Additionally, you do not have to follow the same round and
rep scheme. This is just a guideline to give you some ideas. At the same time, our
athletes have done every one of these, and the results are obviously there.
• If you don’t have certain equipment, don’t worry about it and try to sub out the best you
can, keeping in mind the intent of the day.
• Lastly, if you are out of shape or someone just starting out, saying “I can’t do pull-ups,” “I
can't do push-ups,” and other lame stuff like that is simply inexcusable. Get a band or
jump off of a box to complete a pull-up. Go to your knees and do push-ups. Figure out a
way to accomplish a certain task. No excuses! Man up and get it done!
Squat Day
• 2 to 5 rounds of 15 kettlebell swings, 10 box jumps, 250-meter rower (if you don’t have a
rowing machine, do 10 to 15 air squats or jumping jacks)
• 2 to 5 rounds of 5 lunges per leg, 10 goblet squats, 5 long jumps
• 2 to 5 rounds of 5 front squats, 20-meter prowler push
• 2 to 5 rounds of max-weight sled pull for distance
• 2 to 5 rounds of 500-meter row, 25-meter sled pull (switch how you’ll pull the sled—
forwards and backwards), 25-meter prowler push
• 2 to 5 rounds of max-weight prowler push for distance
Day 2
• 21/15/9 of each: push press, pull-ups, push-ups

• 2 to 5 rounds of 15 dips, 15 pull-ups, 10 kettlebell presses (each arm)
• 2 to 5 rounds of 10 rows, 10 power curls, 10 front raises
• 2 to 5 rounds of 200-meter “run” (you don’t have to go all-out, but some attempt to run or
speed walk should be made), 15 push presses, 15 inverted rows
• 2 to 5 rounds of 5 kettlebell clean and jerks with each arm, 100 to 200 jump ropes (if you
don’t have a jump rope, do jumping jacks), 10 up and downs to a chin-up (drop down to
the ground, jump up, and do a chin-up)
• 2 to 5 rounds of 250-meter row (if you don’t have a rowing machine, do 15 push-ups), 15
overhead kettlebell swings, 10 chin-ups
Day 3
• 2 to 5 rounds of 25-meter yoke walk, 5 power cleans, 15 overhead kettlebell swings (if
you don’t have a yoke, use a barbell)
• 2 to 5 rounds of 25-meter farmer’s walk, 5 ground to overhead (clean and jerk or clean
and press), 5 up and downs
• 2 to 5 rounds of 25-meter prowler push, 10 kettlebell clean and presses with each arm, 5
to 10 kettlebell goblet squats (same kettlebell)
• 2 to 5 rounds of 25-meter sled pull, 5 power snatches, 5 sumo deadlift stance high pulls
(use the same bar)
• 2 to 5 rounds of 5 back squats, 5 power cleans, 5 power snatches
• 2 to 5 rounds of 5 ground to overhead, 5 deadlifts, 15 kettlebell swings
Tabata
Everyone should have time for this because it will only take you four minutes.
It is broken down by eight rounds of 20 seconds of work and 10 seconds of rest. In other
words, you begin when you start the clock and work for 20 seconds. At 20 seconds, you stop and rest
for 10 seconds. At 30 seconds, you start again and stop at 50 seconds, and so on.
Pick one exercise that you can perform between 6 and 12 reps of each 20-second round.
No matter what kind of shape you are in, this will absolutely smoke you.
Pretty much any exercise you choose can be worked into the Tabata format:
Upper Body: pull-ups, push-ups, curls, upright rows, front raises, side raises, press
variations, triceps, rows, dumbbell presses, bench presses, military presses, etc.
Lower Body: air squats, leg extensions, good mornings, calf raises, lunges, back raises, glute
ham raises, kettlebell swings, etc.
Core: sit-ups, leg raises, side bends with weights, twists, etc.
You can be as creative as you wish on this, but just keep one thing in mind: Your goal is 6 to
12 reps. Anything more is okay, but not much more. Anything less is just too little, resulting in too
much downtime and no work being done. It’s only 2 minutes and 40 seconds of work.
“There is one cardinal rule: ‘Never Despair.’
That word is forbidden.”
—Sir Winston Churchill
Mike King
After receiving his BBA in finance from Pace University, Michael began his career on Wall
Street in 2000 at one of the top equity trading firms in New York. He managed a successful team
and flourished as an equity trader. In 2004, sensing an emerging market in South Florida, Michael
transitioned to real estate. By forming relationships with major players, Michael assisted in the
launches of several high-profile luxury developments throughout Miami Beach.
By the late 2000s, Michael established himself as one of the top realtors and investment
advisors in South Florida. In 2009, he founded IST Realty Inc., a private real estate firm. In 2010,
Michael received his master’s degree in criminal justice from Kaplan University, and in recent
years, he has formed several private equity companies. During this time, Michael, along with his
partner, founded The Playground Gym (a CrossFit/powerlifting gym) in Fort Lauderdale, Florida.
The Playground is known as the “Strongest CrossFit Gym” and was a proud home for 30+
powerlifters, five of whom went to compete in RUM in 2014.
Michael trained as a powerlifter for the last four years and specifically under Josh Bryant
for the last two years. During the two-year period, Michael went from 220 pounds to 270 pounds,
and his best total was in April 2014 hitting 1759 in sleeves and belt via 628/424/707.

Jailhouse Strong - Interval Training - Josh Bryant

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Jailhouse Strong:

Josh Bryant and Adam

JoshStrength, LLC and Adam benShea

The Principles of Innovation and Imagination

1. Get Excited about Training

Interval Conditioning: Burn the Fat, Spare the Muscle!

Ever compare the physiques of a world-class distance runner and a sprinter?

Interval Training Arrival

Warm-Up: Getting Ready for Action!

Warm-Up and Cool-Down

The following is an example of a warm-up and cool-down for an intense workout.

• 5- to 10-minute jog warm-up

• Static stretch (do each stretch for 30 seconds)

Final Thoughts on Warm-Up

The Background of Jailhouse Strong Intervals

The Central Features

Tyson Mendeas courtesy of Sky View Projects

Jailhouse Strong Burpee Challenge

Complete as many burpees as possible inside of 5 minutes.

Jailhouse Strong Dynamic Training

This workout fluctuates between an explosive movement (burpee), moderate movements

Complete as many times as possible inside of 15 minutes.

Complete as many times as possible inside of 15 minutes.

Complete as many times as possible inside of 15 minutes.

Complete as many times as possible inside of 20 minutes.

Complete as many times as possible inside of 20 minutes.

Complete as many times as possible inside of 25 minutes.

Complete as many times as possible inside of 25 minutes.

Complete as many times as possible inside of 30 minutes.

Jailhouse Strong Explosive Intervals

Complete the exercises as many times as possible inside of 5 minutes.

Complete the exercises as many times as possible inside of 10 minutes.

Complete the exercises as many times as possible inside of 10 minutes.

Complete the exercises as many times as possible inside of 15 minutes.

Jailhouse Strong A.M. Pre-Chow Interval

Complete five times.

Complete five times.

Complete five times.

Complete five times.

Complete five times.

Complete five times.

Complete five times.

Preparation for Martial Competition, Unarmed Combat, and around

Gas Station Ready Interval Training

Complete 8 rounds of 20 seconds with a 20-second break between each round.

Complete 10 rounds of 20 seconds with a 20-second break between each round.

Complete 8 rounds of 30 seconds with a 30-second break between each round.

Complete 10 rounds of 30 seconds with a 30-second break between each round.

MMA Interval Drill

• 30 seconds handstand hold

• 1 minute handstand hold

MMA Interval Drill Number 2

• 15 seconds jumping lunges

• 1 minute jumping lunges

• 1 minute jumping lunges

MMA Heavy Bag Drill

Boxing Interval Drill

• Complete a jab/cross/jab combo as many times as possible within one minute

• Complete a jab/cross/left hook/right uppercut/jab combo as many times as possible

• Complete a jab/cross/left hook/right uppercut/jab combo as many times as possible

Boxing Heavy Bag Interval

Complete five one-minute rounds with a 30-second rest between rounds.

Complete eight one-minute rounds with a 30-second rest between rounds.