Part 4 of Prison Training is intended to help bridge the gap between the previous prison training programs and a return to sport, and/or the weight room. As this is being written, millions of athletes, both competitive and recreational around the world have struggled to train properly. NTBFW addressed this need with the Prison Training Series! Now they’re about to return to sport!

The series follows the basic principles of periodization, providing you with an organized plan designed to keep you progressing with NO EQUIPMENT! Part one is a training block designed to improve conditioning, work capacity and general strength, body composition and overall fitness. When the lockdown persisted, part 2 was released and part 1 served as a preparatory block. Part two begins to emphasize strength more. Part 3 begins to incorporate more power work and athletic movement.

Part 4 marks the inclusion of general agility related drills, and drills that carry over to a wide range of activities.

If you have not already, please complete parts 1-3 prior to completing part 4.

Part 1 may be performed 1-2 times before progressing to part 3. Part 2 may also be completed 1-2 times before progressing to part 3. Complete part 3 and then part 4.

Enjoy the best home workout series on the market, and direct questions, comments, or testimonials to ntbfwtraining@aol.com or @joshmillerstrengthcoach on Instagram.