Reshaping my body for Parkour (Advice Please if You Know Better!)

[ZachAcid]

Just so everyone who reads this is aware (if you can't tell by my workout) I'm in decent shape as is (not incredibly ripped or anything like that) but I have stayed in shape.  To the point, I want to participate in Parkour with every fiber of my being but have been given limits based on poor starting eating habits, to incorrectly developed muscle.  I'm pretty sure I'm getting the hang of this H.I.I.T. stuff, but I'm hoping a few pros, or some wise travelers could give me some tips to really spice up my workouts and make them equally more effective.

 

So getting back into a steady workout routine I think I've got a legit formula for breaking my body down and building it back up:

 

Monday/Wednesday/Friday:

2 x 4 .25 mi Uphill Sprints 

15 Push-ups at the Top of Each Hill (:30 break at top of the hill, jog back down next rep; end of set break 2:00)

3 x 25 Squats (:45 Break)

3 x 10 Single Legged High Stairs (Pistol Squat Training)

.25 mi jog

2 x 5 Wide Grip Pull-ups

2 x 5 Chin-ups

3:00 Stretching

 

Tuesday/Thursday:

2 x 6 50 Yard Sprints (:30 Break)

1 x 1 50 Yard Ladder Sprint (Rungs every 5 Yards) (1:30 Break)

Max to Failure Pull-up Pyramid (:30 Break)

25 to Failure Push-up Pyramid (:30 Break)

2 x 5 Burpees (:30 Break)

2 x 10 Mountain Climbers (:30 Break)

Max to Failure Dips Pyramid

1:30 jog/cooldown

3:00 Stretching

 

Saturday/Sunday

2 x 10 Box Jumps (Measurement will be added)

2 x 10 Precision Long Jumps (Measurement will be added)

2.1 mi Run (x 2 if possible)

1:30 jog/cooldown

3:00 Stretching

 

General

:30 :20 :15 :10 Frogstand Pyramid

[Synyster]

I am no pro for sure BUT I can say...add some jumping and possibly climbing to your workout! I have my base workout to go off of, and after that I tend to throw in jumping stairs(so far my highest is 4 steps!) as well as basic wall jumps over my backyard wall, and climbing up and down the pillar on my back porch, which will someday lead me to getting on top of the roof

[ZachAcid]

Lol, I'm mostly focusing on the strength/endurance portion for now, I can precision jump a two and a half foot block.  I guess I should be more clear then just ramble, currently I've allowed myself to get just about out of shape (none of the above workouts are completable, they're intended to be impossible; for now) Once I get to the level that this is a regular workout, I have this really nice long wall nearby that increases it's incline at like a constant 5^o angle, so as it extends it gets taller, after the subsequent six week challenge, I'm going to include all the quadrupedal/jumping exercises into my routine.

[bigm141414]

Hmm the only thing I see out of balance is the pushup/pullup ratio. In parkour/free running you be pulling with your upper body more than pushing. A balanced training approach to pullups and their varaitions (chins/wide grip/narrow grip) would help, not just on one day of the week. 

 

Also, explosive plyomtreics should be included. Box jumps/precision jumps etc are a necessity and even though you are working on the strength portion, having 1 day to work on technique/skills will help prepare you for the transition  

[ZachAcid]

Updated:

Wide Grip Pull-ups

Chin-ups

Box Jumps

Precision Long Jumps

[Synyster]

Wide grip is the way to go if you want those awesome Butterfly Wings
Starting to get little baby ones myself, but I need to get on a bigger bar for the wide grip

[KB Girl]

If you're really looking to reshape/build up I would definitely take a look at Ido Portal's stuff. It seems perfect for Parkour, strong wrists and ankles, his theory on improper alignment, LOTS of balance, flexibility etc.

Maybe take a look; 

https://www.youtube.com/watch?v=aLogFAbTlDI

[Synyster]

That's a really cool video. I am going to look more into this tomorrow!

[ZachAcid]

Thank you so much for posting that, it was all very inspiring stuff, after watching some of the videos I've seen about it. Ido Portal's training should absolutely be included into a Parkour regimen. I'm still trying to cut off fat, while training the basic qualities of a traceur, once I get down to a certain body size, or achieve a specific level of fitness, then I'm going to "beef it up" with some of this much more complex training!!!!!!!!!!!