PRISON PUMP
STRONG, FIT, AND READY.
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PRISON PUMP is for those who need to engage in strength training, but face the challenges of incarceration: whether already inside a jail or prison, or physically and mentally preparing to be, this difficult environment can present substantial hurdles to training, particularly in facilities lacking access to even the basics of a weightlifting gym.
Acknowledging equipment limitations, intermittent lockdowns, possible isolation, and controlled schedules, PRISON PUMP is a strength training program designed around these issues, allowing serious training without interruption or insurmountable difficulty. Notably, PRISON PUMP can be used for as long as necessary, while still producing actual results week-to-week.
Regardless of prior weightlifting or physical training experience, BRADYcore Athletes will all begin to see results in a matter of weeks. And, the results will continue.
Choose the subscription option, and you'll receive a free Hevy Pro account, with PRISON PUMP pre-loaded! Any future updates to PRISON PUMP will be automatically pushed to your in-app program.
PRISON PUMP
$50 one-time fee
PRISON PUMP (with app)
$40 one-time fee + $5 per month
Summer is over: time to get to work! Use code FALL2026 for 25% off all programs!
NO EQUIPMENT
PRISON PUMP requires no actual weightlifting or strength training equipment, facilities, clothing, or gear. Instead, this program is designed to allow BRADYcore Athletes to complete their training with the basics of their environment and nothing more.
NO SCHEDULES
Due to the nature and realities of incarceration, maintaining a preferred schedule can be problematic, if not impossible. To meet this challenge, PRISON PUMP is designed on a per-day basis: the training plan for the day can (and should!) simply be completed throughout the day, during any available downtime. Spreading the day's training requirements over a period longer than a typical gym session provides the flexibility such environments need.
NO COMPLICATONS
PRISON PUMP keeps the training simple: easy to understand exercises and simple methods of progressive overload, structured in a repeating two-day rotation. That's it. No complicated plans and no convoluted details to remember or follow.
NO LIMITS
The experiences of time on the inside can vary, so PRISON PUMP ensures strength training is similarly adapatable, regardless of whether a BRADYcore Athlete is in general population, special housing, or isolation; on restriction, lockdown, or open; working or not working; or in any of the security classifications. The needs, requirements, and principles of PRISON PUMP still apply.
DELIVERY CHOICE
Some jails and prisons allow tablets and access to computers, while others do not. PRISON PUMP accommodates this variance by being available both in the traditional paper (PDF) format, and by smartphone/tablet app.
THE PACKAGE
PRISON PUMP comes with a detailed, day-by-day training plan with all the exercises, warm-ups, sets, and reps required for a BRADYcore Athlete's success, plus instructions, tips, alternate exercises, and training session tracker sheets. (And free PRISON PUMP updates for life!) For those with access to a tablet or computer, the Exercises page is also a valuable resource.
WEIGHTLIFTING TRAINING PROGRAM INFORMATION for PRISON PUMP
Cost: $50.00 (one-time), or $40.00 (one-time) + $5.00 (per month)
Audience: Beginner, Novice, Intermediate, and Advanced
Focus: training athletes for size, strength, endurance, functionality, mobility, and aesthetics in possibly austere and limiting incarceration conditions
Intensity: Moderate to Intense
Time per Day: variable (and ideally distributed throughout the day)
Days per Week: six days per week
Time to Noticeable Results: a few weeks
Program Duration: endless (using progressive overload and periodization)
Program Compatibility: incarcerated life
Special Gym/Equipment Requirements: none
PRISON PUMP
$50 one-time fee
PRISON PUMP (with app)
$40 one-time fee + $5 per month
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