Welcome back xbass,
What was your name on the nokizaru forums? I was around back then aswell - had just started.
I would suggest something including pullups, pistols - or progressions, handstand pushups- or progressions, and abwheel rollouts - these are amazing.
try doing this on mon,wed,fri with the following sort of template.
A- HSPU 3x?
B1- Pullups 3x?
B2- Pistols3x?
C- Ab-wheel rollouts 2x?
Give your self reasonable rest times as the aim of this is to build strength. The pullups and pistols are supersets - meaning 1 set of pullups, rest, then 1 set of pistols, rest, pullups.. till youve did 3 sets of each. The reason for the super set is it minimises rest time as your doing upper then lower, so your gaining extra rest time for your upper body when doing pistols. Once youve got up to around 3x6 for HSPu,pistols we want to change to harder exericises - for this reason I recomend weights.
原帖地址: Aberdeen Parkour [Only Registered Users Can See LinksClick Here To Register]
If you have access to weights I would really suggest you make them the base of your routine. It makes it alot easier to train maximal strength as with BW moves you need to change exercises to contiune building maximal strength - this is problematic as it can often make smooth progression difficult. Whereas with weights its very easy to increase gradually in small increments and your progress is easy to track.
I would suggest following the above plan for a couple of weeks before making any changes. Start with only a couple of reps so that you don't get horrible DOMS and aim to increase each excersice by 1 rep a week over all the sets. If you want feel free to add a few more sets in the earlier weeks.
After a few weeks of this I would then suggest adding specific conditioning days. I reccomend that these are brief and intense - its from these you will get most of your endurance work. I would suggest focusing on movements like - burpees,pushups, squats, updowns, Dumbell swings - if you have the option. Basically something that will be a challenge when linked with other movements. The aim here is to develop conditioning so use limited rest periods and such like.
An example conditioning workout :
x10 Burpees
x10 Squats
x10 Pushups
x10 Jumping jacks - keeps your heart rate up whilst allowing a little rest
x60sec rest
Repeat 4 times. - this will take like 10-15mins but will develop your conditioning very fast. Short but intense.
Thats only an example, obviouslly scale it to your ability. Another thing that is a nice challenge is to do a deck of cards workout - assign exercises to either the suits or the colours and work through the deck as fast as you can. Royals are 10
This takes more like 30-40mins depending.
The last thing I would suggest for conditioning days is Sprints. 6-12 sprints/max effort run of either 200,400,800m. Hard but results are epic
Following something like the above you won't need to jog very often - however I would suggest doing it once every 2 weeks to make sure its being maintained - long distance running is in my opinion not something worth trying to excell in for parkour. I do feel we should be able to do a few miles in a reasonable time though.
So after you've added all this your plan could be like:
mon- Strength
tues- Conditioning
wed- Strength
thur - Conditioning
Fri- Strength
Sat- Rest
Sun- Parkour
If thats to much volume try:
Week 1
mon- Strength
tues-Rest
wed- Conditioning
thur - Rest
Fri- Strength
Sat- Rest
Sun- Parkour
Week 2
mon- Conditioning
tues-Rest
wed- Strength
thur - Rest
Fri- Conditioning
原帖地址: Aberdeen Parkour [Only Registered Users Can See LinksClick Here To Register]
Sat- Rest
Sun- Parkour
As rory said below, make sure to set SMART goals - Specific - Increase in pullups
Measurable - Track no. of pullups
Attainable - Be training it, possible?
Realistic - Follows a logical progression, not 0 to 30 in 2 weeks..
Timely - Plan mini goals to give realistic time frame.
The smart mnemonic points have a lot of crossover but its easy to remember so I use it. An example goal then is to increase your pullups from 5 to 10 by the 27th March. This fits all the criteria, Its specific, easy to measure, should be attainable, seems realistic as 10 isn't a terribly difficult number to reach if your focused on numbers, and a month for 5 pullups seems timely - slightly over adding 1 pullup a week.
As a leaving point I suggest you check out
[Only Registered Users Can See LinksClick Here To Register]
I highly reccomend any of his books- they are in my opinion the best fitness books I've read. At the very least read the free articles and his forums- hes active on them.
Hope this helps, Any questions I'll be happy to help
Did I miss anything rory?
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