Juarez Valley Pushup Finisher

Workout of The Week

Juarez Valley method is a pec blasting prison inspired workout. Unless you’re “Lucky” to be in a prison like the one from the “powerlifting in prison” video on YouTube (shown below) you’ll likely have minimal access to weights. Since you can’t use weights you won’t be able to train with as much intensity. Intensity is percentage of one repetition max or how close you are to a 1-rep max, not how loud you’re screaming while lifting.

Bodyweight training is ineffective when done by most people because they treat bodyweight training like lifting weights. 3 sets of 12 pushups won’t cut it. You need volume. Doing 12 pushups when you can hit 30, 40, or 50+ in a set means you’re leaving too many reps in the tank. By increasing volume you’re essentially simulating heavy weights. If you want results from your bodyweight training there are two approaches I recommend.

You need volume

Two Approaches to Bodyweight Training

1.) Submaximal

2.) Finishers

Submaximal methods require keeping reps in reserve. You may hit 12 reps per set when you could’ve done 30, but now you’ll do 6, 8, 10 or more sets. Overall the total work done is high. Submax training can include ladders, EMOMs, and some of the other methods i’ve written about before. Find out more about these in the bodyweight training article.

Finishers will typically go to failure.

You Go I Go Finisher

I do a burpee Pushup, then you do one.

I do 2 burpee pushups, then you do two.

Etc. until you hit 10, 15, or sometimes 20+ pushups and then you work your way back down. Pick a top rep count that you and your partner can both handle.

The Workout

You can use the Juarez valley method as a finisher or just as a stand alone bodyweight workout. It can be done with any bodyweight movement although doing it with pushups is most common.

How to do it:

Do 10 pushups

Walk a few feet

Do 1 pushup

Walk a few feet back

Do 9 pushups

Walk a few feet

Do 2 pushups…

You walk back and forth like you’re in a prison cell starting with 10 pushups on one side of your prison cell and 1 pushup on the other side of the cell. You go down from 10,9,8,7,6,5,4,3,2,1 reps on one side and up from 1,2,3,4,5,6,7,8,9,10 reps.

This is a Juarez 10, you can do a Juarez 5 or 7 at first if it’s too difficult. A Juarez 5 would start with 5 and 1 instead of 10 and 1, and a Juarez 7 starts with 7 and 1. This is a difficult method especially as a finisher but it provides a pretty juicy chest pump.

Here is the original video from Josh Bryant:

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