The Training Q&A Thread

[Joe Rogan]

Just thought I'd set this up so people who have any questions about their training can get some help! Whether it be with a certain technique, training programmes, training in a certain weather condition, mental techniques, strength training info, conditioning info etc.

Ask away I'll post some useful links up too!

[ron hill io]

Best way to learn rolls.
I do manage to get it spot on sometimes, but as soon as i increase the height from where i drop, i fail at the roll any tips.
PS: are we gonna learn rolls at the academy someday?

[Tim]

Hey Ronil,

Practice starting from a squatting position. If you can get a roll right every once in a while, keep practicing starting from a squat until you can do it every time. Then work on starting from a standing position, then from a small drop. But make sure you take your time with each step. As you progress, you'll learn to keep good form even when the movement is performed quicker and with larger forces involved.

Carpet is a good material to learn on, if you can find the space. It will allow you to feel where you are going wrong without bruising yourself like on concrete, but you'll develop a better technique that you would on grass. It will help with the transition from rolling on grass to rolling on concrete.

We have covered rolls before at the classes - just not in the session you came down too. Next time we're out training, or at the class I'll go over them with you. There is only so much advice I can give without looking at your technique and being able to demonstrate the technique to you in person.

In the mean time, there is always the Ryan Doyle roll tutorial that was put up here a while ago:
www.youtube.com/watch?v=RgPd29MlHpg

I hope that helps!

Tim

[ron hill io]

Thanks Tim. i have seen that video but it felt like i couldn't correctly roll across my back and seemed to hurt either my shoulder or waist while rolling. i'll keep practising, luckily i have carpets at home
Once again, thanks for the tips !

[Abstergo]

Also, you should try to land AND roll, not land THEN roll, that's the key

[Sam]

Land and roll

[ron hill io]

LOL, its like you jump from reaaaaally high, land on your feet, break your legs, then do a roll....

[Abstergo]

Seriously, most beginners delay far too much before they roll.

[TankZILLA]

Im thinking i need to gain a bit of weight/mass, im 21 around 5 ft 8 and i weigh only 57 kg (9 Stones).
Any tips other than eating more?

[Joe Rogan]

Eat more.

Eat 5-6 meals a day. Proper meals. Good sources of fat, protein and carbs. Eat every 2 hours, 3 hours maximum. Drink a lot water. If you want to gain weight, you don't have to eat completely clean and you can feel free to eat some chocolate etc for snacks.

A good idea is to do the 'hour of power'. Spend 1 hour, on say tuesday and then another on friday or something just eating. Eating whatever the hell you want. Anything goes, just don't puke.

Joining a gym would be a good idea too to get access to a barbell and dumbbells.

[Abstergo]

You want to tailor you strength training towards muscular hypertrophy too, so 5-10 reps of an exercise at a high resistance.

[Joe Rogan]

Not necessarily. That's useful for assistance work, but the repeated effort and max effort methods are just as necessary. It's not that hard to get bigger anyway, train properly, rest properly and eat properly

[Abstergo]

If he's training for size encouraging muscular hypertrophy is the fastest method.

[Joe Rogan]

Yeah - I can't remember whether it was DeFranco or Guadango, but they said the repeated effort method (to failure) is the fastest way to build muscle.

If you, Tanzil, followed something like Starting Strength, you'd be fine. Then once you've learn the lifts, switch to a Defranco programme or Wendler's 5/3/1.

Like i said, you don't need to specialise that much if you do things right.

[Joe Rogan]

Either way, I think you should have your core exercise(s) completed for strength (3-5 reps) and then build around that with assistance work. It can be achieved in a number of ways.

You could even say
Press 3x5
Pull ups 50 total reps
Dips 5x10-20

and then throw some stuff on at the end, e.g. extra shoulder, back or arm work for 3x8-15

[Joe Rogan]

Some info Tanzil:
"In general, what do you think are the most common mistakes high school athletes make that prevent them from gaining size and strength?

Thanks, Andrew

A: First of all, most high school kids think, “more is always better.” The amount of muscle size and strength you build is not determined by the amount of time you spend in the gym. If it were, there would be a lot more big and strong high school athletes around! I think short, intense workouts that give your body the proper “stimulus” for new muscle growth, without tapping too far into its “recovery potential”, are best. Most of my high school athletes train with weights 4X a week. These sessions take no longer than an hour after the warm-up is completed. After an hour with me, most of them are pretty much ready to have their post-workout shake and crawl home!

Another huge mistake with most high school athletes is very poor exercise selection. I always find it funny that I never have to wait for the squat rack or chin-up bar at the gym. The leg extension, lat pulldown and pec deck are another story. This is called training economy. Choose the exercises that give you the best bang for your buck and work the most muscle, while spending the least amount of time in the gym. (By the way, these exercises usually aren’t the most fun to perform, but the results will come quicker.) For example, if high school kids spent more time doing squats, deadlifts, chin-ups, benches and lunges, they would get bigger and stronger much quicker.

Finally, a major limiting factor in getting bigger and stronger is that they don’t feed their bodies often enough throughout the day. I believe to keep your body in an optimal state for building new muscle tissue, you’ve got to have a constant influx of nutrients into the body and very stable insulin levels. The best way to do this is to eat a nutrient-rich, protein and carbohydrate-containing meal around every 3 hours throughout the day. (By the way, a bowl of pasta is not considered a meal and neither is a can of tuna. Try to have balanced meals.) Obviously, it’s very difficult to prepare 6 meals a day, especially when you’re in school. This is why I highly recommend meal replacement shakes and nutritional bars to all of my athletes. I consider these the “fast food” choice for athletes. As far as brands are concerned, I usually recommend bars that favor the 40-30-30 macronutrient profile (Zone and Balance bars) and reputable meal replacement shakes (Myoplex, Met-Rx, etc.)."

[Joe Rogan]

Awesome Defranco quote: I don't give two sh*ts what anyone says; STRENGTH builds the foundation for sprinting speed. Period.

[Alex Coal]

Any advice on building more muscular stamina? I'm not that bothered about explosive power or high strength - I'm happy with my current strength level, just need more. I know they're all interlinked, but what's a good way to concentrate on that?

[timothy]

Nov 19, 2010 13:53:12 GMT Abstergo said:

If he's training for size encouraging muscular hypertrophy is the fastest method.

It's actually faster to just 'get strong' first if you want size. Increase strength => lift more weight => greater stimulus => greater muscular development/adaptation.

[Joe Rogan]

It's easier to make a bigger muscle stronger than it is to make a smaller muscle stronger. Either way, eat properly and train like an athlete and you'll be fine. It really doesnt need a specialised method.

Regardless of whether you train for singles (i.e. powerlifters) or for 8-12 reps (i.e. bodybuilders), as long as you're progressing in an exercise you are, really, getting stronger.

[luke]

hey guys iv just signed up to the lpa forum, im thinking of coming up this friday, i dont have much experience in parkour but im willing to learn! im in good phisical shape, do i just turn up on the day? and this may sounds like a stupid question but im 20 years old this isnt to late to start parkour and become really good right iv done martial arts for 2 years if thats any help.

Much appreciated

Luke =)

[ron hill io]

Anyone of any shape, form, size can learn parkour.
And the classes on Friday are a great place to start learning parkour.

[Barbecue Chicken Wingers McGee]

Dec 8, 2010 23:23:34 GMT luke said:

hey guys iv just signed up to the lpa forum, im thinking of coming up this friday, i dont have much experience in parkour but im willing to learn! im in good phisical shape, do i just turn up on the day? and this may sounds like a stupid question but im 20 years old this isnt to late to start parkour and become really good right iv done martial arts for 2 years if thats any help.

Much appreciated

Luke =)

I've seen fat 13 year old kids and out of shape 30 year old women make a pretty good job of it!
Friday nights is the indoor session (details somewhere else on the website, I always forget where) and we have normal outdoor training at the weekend, which yeah is just turn up on the day wherever people have said they are. Get stuck in with the forum, check out the maps and stuff and see you soon!

[Sam]

Hahaha, yeah just turn up man. The classes run from 7pm to 9pm every Friday at New College. Feel free to come, like spidey said; it's a great place to learn Parkour. Regardless of anything else.

Hopefully see you soon

[Joe Rogan]

Just to note.. the Friday session is a structured class taught by qualified coaches. The weekend sessions are just training sessions where people do their own thing.