What's everyone doing Strength/conditioning wise?

[ScottON]

Yesterday I hit one of my shorter term goals to back squat 100kg. Felt awesome even though it's a fair bit away from what I'm aiming for by the end of the year. Anyway I have been planning for a while to change my focus and bring up my weak points once I got this down.

So for the past few days I've been working on my new plan.

I thought I would share this for anyone curious as well as finding out what everyone else does training wise?


My New Plan:
Mon: Conditioning(ICT) + Core A + Strands A
Tue: Weights(A) + Jog
Wed: Rest
Thu: Weights(B)
Fri: Explosive Workout + Conditioning(EIT)
Sat: Core B + Parkour + Strands B
Sun: Rest


For those curious Strands is another term for a chest expander. I found one I forgot I had and want to play with it for a bit. ICT stands for integrated circuit training - basically several exercises put together with little rest between rounds. EIT stands for enhanced interval training - sprint based training. Both of these conditioning workouts will be short and intense.
原帖地�: Aberdeen Parkour [Only Registered Users Can See LinksClick Here To Register]

We don't have spoiler tag's so the breakdown of what the above entails is below for those who care.

Weights:
A
Back Squat 3x5
OHP 3x5
Deadlift 1x5
BB Curls 3x5
Pullups/Chinups(alternate weekly) 3x?

B:
Back Squat 3x5
Bench Press 3x5
Hang Cleans 3x3
Pushups(Finger,Knuckle,Normal) 3x? 
BB Reverse Curls 2x 15
Seated Wrist Curls 1x50


Explosive:
Triple Clap Pushups 5x?
A1:Muscle-ups 3x8 ( wide, close, normal)
A2:Tuck Jumps 3x12


Core: 
A : 3x? Standing Abwheel Rollouts
B : A1:2x? L-sit
    A2:2x? Backbridge

Strands:
Will add reps weekly till at 15 then add a strand.

A:
Two arm front chest pull
Tricep Pushdown
Back Press
The Whippet

B:
Archer Pull
Overhead Downward Pull
BTN press
The Whippet
Shoulder Dislocates

I'm looking forward to finding out what everyone's training looks like.

[Alec]

Whoah. Thats crazy Scott, no wonder you're so godly
My routine is 5 sets of 5 back squats @ varying weights
along with maybe a dozen-ish pullups and some tricep curls with varyng weights a day with rest mixed in. Lots of rest. xD

[ben]

Wow scott you work out pretty hard.

I had started going to the gym a fair bit the last couple of weeks, but have been getting a bad pain in my chest area, where i ripped my muscles about three months ago. So right now, i have laid off doing bench presses and some weights untill i get it properly checked out :/

[Ali]

Haha, well first off I have been hobbling about all day after my first day yesterday, stairs are torture xD That's because I haven't really been working on my legs at all recently so all the jumping has really ripped up my thighs

For the past couple of years I've just been going for walks a few times a week, I also did a lot of "plank"s and ab crunches during that time because I wanted to work on my core. I did some occasional running (cardio has generally been a weak point for me) but kinda screwed up my knee trying to jump from a sprint and overextending it or something. I started going to the gym last December and doing a mix of running and weights - which has ended up being mostly weights because I decided I needed to give my knee more of a rest. It was fine yesterday so that's good, I've been reading the Parkour Handbook and it's made me reailse my knee is probably just generally aggravated by stuff like poor landing technique when I've been jump around on stuff, down stairs etc, so hopefully if I just take it easy and learn to land well then it will stay good
原帖地�: Aberdeen Parkour [Only Registered Users Can See LinksClick Here To Register]

Again as a result of the PK handbook, I'm going to change my gym sessions to involve probably lower weights and higher reps to try to condition my tendons and ligaments. I didn't know they take longer to condition than muscles, but now that I know that, some things from training before are starting to make sense

I'm also going to start pulling weights *down* the way with my arms straight, because while I can push-up my weight fine using my triceps, I found it crazy difficult to get myself from a cat position to where I was able to push-up yesterday without using my elbows as levers, which apparently is bad form!

And finally I'll start doing proper squats.. I've never really liked them but it'll obviously help loads for PK Don't know how much weight I'll be able to squat yet but I'll take it easy until I get the technique down (and also cuz my left knee makes a weird noise when I squat, even tho it was the right one that I hurt last year.. I'm a mess).

End essay.

PS Ben, I'm pretty sure I ripped my chest muscle after landing hard on an icy pavement a few years ago.. I stopped doing pushups to give it a break too, but it kept hurting every so often for like 4 years, mostly when doing stuff like lying down with my arm under my head. The time it actually started getting better was when I started doing Choi Kwang Do. They did loaaads of yoga stretching before and after classes, and that's around the time when my chest started feeling like it was actually improving. The light exercise may have helped too but obviously you don't want to overdo it.

The stretch that I felt was best was where you'd kneel down, with your toes/balls of your feet on the floor and your knees slightly out to the side to stabilise yourself. Put your fingertips to the side of your head so that your elbows are sticking out horizontally. Then lean down to one side so that one of your elbows is sticking up into the air, and look up towards that elbow. If you ripped the same part of the muscle as I did then that one should help stretch it out, though you should take it easy at first until the muscle gains some flexibility. That stretch sometimes still gives me a little pain but my chest has stopped hurting in normal situations.

Of course, I'm not a Physiotherapist or anything, but I hope this helps you to recover quicker than I did, and going to see a Doctor can't hurt

[ben]

Do you know where abouts you ripped your muscles? Mine was my pectoral muscles, like right down the middle where my sternum is.

Dunno if i did it right but i think the stretch is more for the muscles next to the ribs? They were effected when i did my injury but not really anymore, its only the middle bit.

Did you get it seen to? like apparently i might need surgery or sumthin

[Ali]

Felt like my rip was in the middle of the pec or slightly towards the shoulder. If you're gonna need surgery then I guess stretches might only be useful afterwards, but if you do wanna stretch out the center of your chest you do a similar position to the one I said before, except you kneel flat (with the tops of your feet contacting the ground instead of being on the balls of the feet), with your knees together and out ahead of you. Then hands up next to your head like before, lean back, let your elbow down until you feel the center of your chest stretching. Try to just breathe normally and relax into the stretches as you exhale, though like I said before, take it easy at first especially if it hurts at all.

They'll probably send you to have some physio sessions if you get surgery (or you could just ask to see a physiotherapist before then). Hope it all goes well, tthere's not much worse than having to stop training due to injury!

[ScottON]

Thanks for the thumbs up guys but there isn't as much work in my plan as it looks like, the core workouts take like 10mins, the strand workouts take like 10-15mins, conditioning about 10-30mins. It's doing these little things consistently that add up. The only thing that takes much time is the weights which is about 1-2 hours but I love it so the time doesn't bother me at all.

Alec good job on squatting - one of the most worthwhile movements you can do. You should deffo add in some pressing movement- I would suggest a over head press based on your set up. You might also want to look at adding rows.

Ben as Ali said you should go get it checked out by a physio. If he says your fine to train then get stretching it and start training it again with a really light weight slowly increasing the weight back up.

Ali I've never read the parkour handbook but I can say from experience and lots of research that as long as you include a backoff week every so often you can stay training with lower reps heavy weights. I go by how my body feels but if every 4 weeks you have a week of lighter weights - take about 10-20% of the weight off- you will give your body plenty of time to recover. The reason I promote lower reps is that the majority of time you have to use parkour you are going to be doing a shorter more powerful run rather than a longer one at a low intensity. In these cases maximal strength is more important that strength endurance.
原帖地�: Aberdeen Parkour [Only Registered Users Can See LinksClick Here To Register]

Also with regards to strengthing your body in the cat position you would probably be better served working a mix of weighted pullups, explosive pullups, as well as negatives - the downward motion- of the cat.

O and Ali you have a cool avatar

[Alec]

Hmm, I can definitely add in some overhead lifts into there somewhere. Thanks Scott.