This workout mimics Joe’s work in the prison yard, as well as the extra limits he placed on himself in order to make himself stronger during his normal work. It’s pretty tough if you’re not used to manual labor, but it will definitely have good results.
Joe’s Prison Yard Training
- Hand Digging- 30 Minutes
- Pulling Weeds with 2 Fingers- 30 Minutes
- Moving Stones by Hand (25 yards)- 1,000lbs
- One Arm Pick-ax/Hoe Swing- 100 Yards
- This is, of course, a very simple workout, but it is designed to toughen the muscles and the skin of your hands and wrists. It’s necessary to have a strong wrist in order to be able to deliver a powerful punch. If your wrist is weak, no matter how much power you are able to generate, it won’t properly transfer to your target.
- Try to pick softer ground to dig at the very beginning of your training. You’ll want to stop at about 6 inches in depth and dig in more of line, like you’re plowing with your hands.
- Pulling weeds with two fingers may not seem like a big deal, but it’s a lot harder than it seems, especially when you do it for extended periods. Ideally, you shouldn’t wear gloves during this, but do so if you must. (For instance, your hands are cut or already raw.)
- If you don’t have stones to move by hand, you can use weights or logs or sandbags or whatever you have. Whatever the weights of the objects, you’ll carry them (no dragging) any way you like from point A to point B, which is 25 yards away. The lighter the objects, the more trips you’ll make and, vice versa, the heavier the objects, the less trips you’ll have to make.
- Be very careful swinging the a pick-ax or a hoe with one arm. If you are unable to effectively swing it with one hand, try it with two until you get stronger. The depth of the trench should be about 6 inches deep and 100 yards long.
- If you are unable to complete the whole workout, stop whenever you are tired, or scale the workout back (1/2 the amount of time, 1/2 the amount of weight, or things like that).
That’s all for today! Until next time, good luck and train hard!