TheTeddy13 Posted October 19, 2011 Report Share Posted October 19, 2011 Hello everyone, I've taken an interest in parkour for months now, but all of my conditioning attempts have either failed miserably, or have been so slow as to almost be non-existent. Well, after doing a lot of research, I've put together this routine here, using exercises from americanparkour.com, and I'm wondering what you all think of it, and what you would suggest as improvements. Monday/Thursday: Upper Body 20 push ups x3 4 pull ups x3 10 skull crushers x3 8 inverted rows x3 15 tricep dips x3 5 wall dips x3 Tuesday/Friday: Lower Body 15 Split Squats x3 12 Lunges x3 10 Step Ups x3 5 Box Jumps x3 20 Squats x3 Wednesday/Saturday: Core 30 Sit Ups x3 45sec Front Plank x3 20 Russian Twists x3 45sec Side Plank x2 These would be done as a circuit, which I think would give adequate cardio as well, but any suggestions for improvements and changes are entirely welcome. Thank you in advance! Quote Link to comment
161803398874989 Posted October 19, 2011 Report Share Posted October 19, 2011 Why so many exercises? I'd say, do a few (push exercise, pull exercise, core exercise and leg exercise) as a circuit to get stronger. Add explosive variations (since you'll be doing a lot of explosive work) and that's pretty much it. You ought to start training your actual parkour skills as soon as you can. Learn how to roll and how to jump (and land!) first, then move on to the exercises. If you're focussing on Parkour, training should be a supplement to that, not the other way around. The schedule you have now will pretty much burn you out (well, except for the core part) every day. When are you going to practice parkour? Quote Quare? Quod vita mea non tua est. You can call me Phi, Numbers, Sixteen or just plain 161803398874989. Link to comment
Guest Carjack Posted October 19, 2011 Report Share Posted October 19, 2011 Upper body: Push ups progressing to handstand and one arm push ups x tons Pull ups x tons. Lower body: Learn to lift weights, do squats. If no heavy weights handy, pistol squats. Core: Push ups, pull ups, squats, a plank progression to dragon flags. Frequency: Do it all three times a week. Do pull ups even more. To work daily: York Hand Balancing Course, grip strength, flexibility, skills like rolling. Go easier on the frequency of landings from up high. This routine is better and it didn't take me five minutes to make, I am efficient. Quote Link to comment
TheTeddy13 Posted October 19, 2011 Author Report Share Posted October 19, 2011 Well that makes me feel uneducated lol So, just one big circuit three times a week, and then handstands and flexibility and such daily? Quote Link to comment
Guest Carjack Posted October 19, 2011 Report Share Posted October 19, 2011 The thing is you want to keep the circuit/strength/cardio simple.A few pushing and pulling moves hit everything skullcrushers and all that other stuff hits. So a workout of whatever push up variations you like and some pull ups is all you need in that department.This isn't very taxing on the body so squats the same day is fine too and all this in combination strengthens the abs, back and obliques.As soon as you progress to a weighted back squat or pistol squat, there's no need for doing 786358564378 air squats because increased strength = increased endurance in turn.So if you want to mix it up:a. Push ups - pull ups - squats or jump onto and off of a box, one big circuit.b. Pistols or squats with weights for multiple sets - then push up and pull up superset.c. Separate them. Do a workout of many push up variations from wider grip to elbows in to diamond to one hand or one hand kneeling, do same thing with pull ups.Aim to reach 15 pull ups, 50 push ups, a wall handstand push up and a pistol squat or 200+ pound back squat. For cardio you can also just run around jumping fences to work on your skills.The important thing is you focus on the basic multi-joint exercises: push, pull and squat. They build the most all around strength and you can progress to harder versions of the same thing as you get better. They're also good because you can do them in full body workouts without taking up much of your time.The handstands and flexibility are optional, but I think they'd improve your parkour a lot.If you need to learn the exercises better, this guy has most of them: http://www.youtube.com/user/InciteFitnessAnd here's the hand balancing course: http://www.sandowplus.co.uk/Competition/Hoffman/YorkHandBalance/yorkhb.htm Quote Link to comment
TheTeddy13 Posted October 20, 2011 Author Report Share Posted October 20, 2011 Is this any better or am I still making this overcomplicated? Monday/Wednesday/Friday: Push Ups 20x3 Front Plank 45sec x3 Pull Ups Max x3 Side Planks(both sides) 45sec x3 Squats 30 x3 Wall Dips Max x3 Everyday: Handstands Rolling Climbing Frog Stands Sorry if I'm looking like a slow learner here. Quote Link to comment
Guest Carjack Posted October 20, 2011 Report Share Posted October 20, 2011 Is this any better or am I still making this overcomplicated? Monday/Wednesday/Friday:Push Ups 20x3Front Plank 45sec x3Pull Ups Max x3Side Planks(both sides) 45sec x3Squats 30 x3Wall Dips Max x3I used to do soemthing similar but it was like this:push upspull upssquats(or just push ups and pull ups)...etc.Then I'd wear myself out with ab planks. Got to a four minute hold eventually.You don't need a very specific plan for these exercises. Your max reps will go up fast and instead of 3 sets of 20 it'll be 4 sets of 35 or something like that.Then you'll end up doing things like this: Your plan works but simple means:Push up, pull up, squat, plank, etc.Reps: As many as you want.Sets: As many as you want.Order of exercises: Whatever order you want.Everyday:HandstandsRollingClimbingFrog StandsPerfect. Quote Link to comment
TheTeddy13 Posted October 20, 2011 Author Report Share Posted October 20, 2011 Simple sounds fun. But I think wall dips are necessary for the second half of climbing up walls, so I'm gonna keep those. So it will look something like this from now on Monday/Wednesday/Friday: Push Ups Pull Ups Squats Wall Dips Planks to failure Everyday: Handstands Rolling Climbing Frog Stands Also, the pull ups should probably be done 3-4 times a day, every day, so I can get better at them since they're one of the most important things Quote Link to comment
Guest Carjack Posted October 20, 2011 Report Share Posted October 20, 2011 Wall dips are fine. Any push is good if it's hard. Planks don't need to be to failure. Just held as long as you're willing to hold them. Quote Link to comment
TheTeddy13 Posted October 20, 2011 Author Report Share Posted October 20, 2011 I still have a lot to learn, but I'm gettin' there Quote Link to comment
MMyers Posted October 20, 2011 Report Share Posted October 20, 2011 Carjack has a pretty good idea of it, but if I could suggest, maybe once you hit a certain number for whatever you move on to something harder. Like Push-Ups->Diamonds->One Arm Push-Ups->Etc... Quote Link to comment
TheTeddy13 Posted October 20, 2011 Author Report Share Posted October 20, 2011 Oh well yeah that's what I was thinking too. Once an exercise gets too easy, or there's too many reps to do to really make any progress, I'll switch to a harder version of the exercise. Quote Link to comment
MMyers Posted October 20, 2011 Report Share Posted October 20, 2011 Also, for dealing with the stress of landing and rolling, I'd suggest Bridges. Quote Link to comment
TheTeddy13 Posted October 20, 2011 Author Report Share Posted October 20, 2011 I'll look into, thanks MBM. Also, I'm joining the Army too, so hell yeah +10/+10 for name of awesomeness Quote Link to comment
MMyers Posted October 20, 2011 Report Share Posted October 20, 2011 Very cool, good luck with everything. Quote Link to comment
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