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Post by ron hill io on Mar 30, 2010 15:36:12 GMT
LOL!! im sticking to Joe's routine, looks soo much easier for me
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Post by Abstergo on Mar 30, 2010 17:32:54 GMT
Always taking the easy route...
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Post by Joe on Mar 30, 2010 19:48:35 GMT
It's the better route, not easier
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Post by TankZILLA on Mar 30, 2010 20:03:41 GMT
i just tried Y's method, i managed to get to 10 press ups, 20 sit ups and 5 chin ups all in a ladder format, so total 55 press ups, 100 sit ups and 30 chin ups, (i think, im not too good with maths) doing that was hard and having to remember how much of the next exercise to do next made it even harder.
im very pleased with how much i managed to do though, i found the sit ups the hardest to do and they made me give up, along with me running out of breath. il see if i can better that tomorow.
joe, whats your route i might try having a go at that.
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Post by Joe on Mar 30, 2010 23:10:57 GMT
It's not my routine, just something I threw together for Ronil as a beginner's template for 6-12 weeks. The aim is to allow him to build fitness and build on the necessary exercises for Parkour whilst adding some muscle to his frame. Here's an example template: Monday Lower Body - 5-8 x 1 broad or vertical or box jumps
- 3 or 4 x maximum repetition squats - do as many as you can for 3 or 4 sets. count up the total and aim to beat that total next week. (or, if you have access to a gym, 5 x 5 barbell squats at a weight that's heavy for you)
- 3 or 4 x 6 to12 bulgarian split squats
- 3 or 4 x 6 to 12 glute bridges
Tuesday - Upper Body - weeks 1, 2, 3: 3 x maximum reps pull ups - do as many as you can for 3 sets. count up the total and aim to beat that total next week. weeks 4, 5, 6: 3 x maximum reps push ups (same outline as above)
- weeks 1, 2, 3: 3 or 4 x 6 to 15 push ups or dips. weeks 4, 5, 6: pull ups or chin ups
- 3 or 4 x 6 to 15 hanging knee raises or hanging leg raises (swap every 2 weeks)
- 3 or 4 x 6 to 15 crunches or superman lifts (swap every 2 weeks)
Wednesday OFF Thursday OFF or attend 'Hell Night' - recommended Friday OFF Saturday Parkour Sunday Parkour or OFF
This is just a basic, quick programme. Monday and Tuesday would probably last 20 minutes to 30 minutes. No equipment needed really, although added weight for some would be a benefit. Do this for 6 weeks then so how you feel. After that you should research more training methods, particularly 'strength training for athletes'. Notes- On the 4th week, on Monday, don't do any squats then continue as usual after that.
- Challenge yourself - don't stop at easy reps
- Research correct exercise technique ESPECIALLY for squats
- Warm up properly
- Eat properly!
Oh, and perform this mobility drill every training day:
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Post by ron hill io on Mar 30, 2010 23:24:26 GMT
THATS what i do!! well try to do everyweek
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Post by Abstergo on Mar 30, 2010 23:36:56 GMT
Thorough Joe is thorough!
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Post by Joe on Mar 30, 2010 23:47:56 GMT
Thorough baby thorough.
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Post by TankZILLA on Apr 2, 2010 10:15:55 GMT
i survived a night of hell, thats an achievement. Joe im gona start the 6 week training course you put up and see how it goes, Thanks for that.
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Post by Abstergo on Apr 2, 2010 11:46:44 GMT
Tanzil you did really well! Monster effort for a first try at hell night! Well done, I'm renaming you MANzil for your beast performance!
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Post by ron hill io on Apr 2, 2010 13:09:54 GMT
BEASTzil?
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Post by Abstergo on Apr 2, 2010 13:21:25 GMT
It doesn't quite have the same ring to it...
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Post by ron hill io on Apr 2, 2010 15:57:12 GMT
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Post by Abstergo on Apr 2, 2010 19:38:58 GMT
better luck with the suggestions next time
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Post by ron hill io on Apr 4, 2010 20:26:39 GMT
managed to do turning vaults today all thanks to Dan
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Post by Abstergo on Apr 4, 2010 20:38:21 GMT
You killed it repetition is the key
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Post by Barbecue Chicken Wingers McGee on Apr 25, 2010 18:39:04 GMT
Dear achievements thread...
Today I was awesome.
Love, Tom.
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Post by fuzzypanda on Apr 25, 2010 20:53:43 GMT
so far... nothin'
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Post by Abstergo on Apr 26, 2010 1:50:57 GMT
Your rail precision begs to differ.....
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Post by ron hill io on Apr 26, 2010 20:23:32 GMT
i did a few kongs after failing many times!!! i can now do kongs (well in my mind) and get quiet abit of distance from them
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Post by Joe Rogan on Apr 26, 2010 22:33:31 GMT
Ronil! I feel like I've not trained with you in so long! Sunday
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Post by Abstergo on Apr 27, 2010 0:13:49 GMT
Nice one Ronil! You'll have to show me on Sunday.
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Post by ron hill io on Apr 27, 2010 6:32:28 GMT
i havent trained with anyone for like 2 weeks ! i trained on my lonesome though at the park
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Post by Abstergo on Apr 27, 2010 11:07:22 GMT
That's good, keep practising
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Post by ron hill io on Apr 27, 2010 14:57:52 GMT
oh Dan i think i have turning vaults in the bag. stick the landings perfectly
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