PKCali - Parkour California: Forums / Health, Fitness, Injuries / No Excuses Workout Description (and Week of April 12)

Random Image

"Pv UCSD - Albert Jump"

[Parkour Images]

Anti-Competition

Please Click and Read

Welcome Guest

Affiliates

Parkour California

PKCali
THE Parkour resource for California.We are everywhere:
- Los Angeles
- San Diego
- San Francisco
- Orange County
- Riverside
- Sacramento
- Stockton
- San Jose
- Central Valley

and all over the rest of this great state!

PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
<< Previous thread \| Next thread >>

Go to page >>
No Excuses Workout Description (and Week of April 12)
This thread is now closed

Author

Post

wasabe

Fri 10 Apr 2009 : 23:44

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

So I was poking around other Parkour forums and saw an idea I liked on pkbc.net called the "No Excuses Workout". It sounds like fun, eh?

Here’s how it works:

4 exercise categories are introduced: Upper Body Movement, Lower Body Movement, Abdominal Movement, and Jumping Movement. One exercise from each category is chosen with specific sets, repetitions, and rules. Together, all 4 exercises with their specified work make up the “workout”. Each member of the Parkour community is to do the workout over the course of one week.
You have the entire week to do the workout, so you can do it all in one session, or over the course of the entire week. Loads/distances/ranges of motion can be substituted for your own specific level, so push-ups can be done from the knees, climb-ups/muscle-ups can be done with a jump, one legged squats can be done holding on to something, etc. Basically you have no excuse to not do this workout. You have plenty of time to do it at your own convenience, and your level doesn’t matter.
A different member of the community (randomly chosen by me) will modify one exercise each week. This person can decide to add or subtract repetitions from the existing exercise, change the way the exercise is performed, or replace the exercise with something else fitting of the category. This way the workout will be slightly different each week, and it gives a chance for some people to be a-holes if they want to be.
A new thread will be started each week with the assigned workout in the first post. People can choose to post in the thread to say that they have completed the workout or to ask questions about the workout.

Alright, let’s do this!

----------------------------------
EDIT:
No Excuses Workout - Week of April 19
No Excuses Workout - Week of April 26
No Excuses Workout - Week of May 03
No Excuses Workout - Week of May 10
No Excuses Workout - Week of May 17
No Excuses Workout - Week of May 24
No Excuses Workout - Week of May 31
No Excuses Workout - Week of June 07
No Excuses Workout - Week of June 14
No Excuses Workout - Week of June 21
No Excuses Workout - Week of July 05
No Excuses Workout - Week of July 12
No Excuses Workout - Week of July 26
No Excuses Workout - Week of Aug 31
No Excuses Workout - Week of Oct 12
No Excuses Workout - Week of Nov 08
No Excuses Workout - Week of Nov 22
No Excuses Workout - Week of Jan 03

[ Edited Mon 04 Jan 2010 : 16:21 ]

wasabe

Fri 10 Apr 2009 : 23:56

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Upper Body Movement
100 push ups. As indicated in the instructions, these are done in one session or many sessions. You have all week. Just get them done.

Lower Body Movement
20 pistols on each leg.

Abdominal Movement
5 minutes worth of planks. Get something that can count seconds and add up all your attempts.

Jumping Movement
100 alternating split jumps.

Beast

Sat 11 Apr 2009 : 00:22

Registered Member #1848

Joined: Tue 26 Aug 2008 : 00:08
Location: Fullerton
Posts: 904

i'll crank all this out on Sunday!

also, how's the shin, bud? did you frame Strawberry Shortcake as a memento?

Public ignorance is an obstacle we must overcome. We must teach them. Explain to them. Educate them. Only then will they understand what we are doing, and why. - Me

~ FIFTEEN CENTS - WILL HELP ME BUY A SANDWICH ~

gmpianoman

Sat 11 Apr 2009 : 00:30

Registered Member #26

Joined: Fri 23 Dec 2005 : 12:17
Location: Sunset Beach, CA (near Huntington)
Posts: 1388

SO IT SHALL BE WRITTEN, SO IT SHALL BE DONE

Invisible stars of intimidation.

skyfire1129

Sat 11 Apr 2009 : 01:17

Registered Member #881

Joined: Sat 02 Jun 2007 : 00:29
Location: La Cañada CA
Posts: 512

Sweet! This weekend should be good for this, i love things like this for a little motivation.

Notice: If you notice this notice you will notice that this notice is not worth noticing.

-Traceur since 6-5-07

TRun17

Sat 11 Apr 2009 : 02:52

Registered Member #773

Joined: Wed 18 Apr 2007 : 17:29
Location: La CaÃ±ada
Posts: 2395

LOLLLl nothing motivates you Jakob.

Training for strength and flexibility is a must. You must use it to support your techniques.
Techniques alone are no good if you don't support them with strength and flexibility." - Bruce Lee

S.B.

Sat 11 Apr 2009 : 03:21

Registered Member #607

Joined: Tue 30 Jan 2007 : 01:20
Location: Los Angeles, California
Posts: 349

I liike how you think Silv.

"Movement Forward, Never Backward"

N o F l o

Sat 11 Apr 2009 : 11:50

Registered Member #443

Joined: Mon 11 Sep 2006 : 22:16
Location: Fullerton (Orange County) / Diamond Bar
Posts: 1447

Great idea! First heard this term on one of the Northern Parkour videos. I gotta work on them Pistols.

" Train parkour for yourself first. If people like it or not, who cares? As long as you feel good doing it. " --David Belle :: ALL FULLERTON LOCATION INFO. IS IN 1ST POST ON PAGE 1

Tcat

Sat 11 Apr 2009 : 11:58

Registered Member #2067

Joined: Tue 13 Jan 2009 : 18:01
Location: Temecula, CA
Posts: 685

Sounds decent enough, heck, i'll try itXD

Check our team, Temecula parkour out:
Click it!
It's time to do da potty dance!
Ditto.

"The moral of the story is...That no matter what you do, time is always ticking away. And i believe we should all aspire to fulfill our dreams. Anything is *possible* to those who are willing to try"-Chase Armitage

Lonnie

Sat 11 Apr 2009 : 12:15

-= PKCali Admin =-

Registered Member #664

Joined: Mon 05 Mar 2007 : 21:52
Location: San Diego, CA
Posts: 2975

Heck yes Sil! I've been seeing these threads around and I'm glad you took the initiative! I'll get on these Monday.

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

-Mark Victor Hansen

Read-Chan

Sat 11 Apr 2009 : 13:09

Registered Member #2122

Joined: Sat 07 Feb 2009 : 22:57
Location: Temecula, California
Posts: 158

Lol, I'm so doing this! XD
The finishing deadline is tommorow?

Ello All! PM/Email me! ;D
Être fort pour être utile.
-link-

Ruder Than You

Sat 11 Apr 2009 : 15:01

Registered Member #2072

Joined: Thu 15 Jan 2009 : 00:18
Location: Clmnt, SD
Posts: 372

as soon as im not sore i'll get on this. i had suggested the "no excuses" training to my group but it never really stuck

Some people say im whack, but i aint tryin to hear it,
as long as what i do contains my soul and my spirit.

Sat 11 Apr 2009 : 15:08

Registered Member #876

Joined: Thu 31 May 2007 : 02:16
Location: mostly Montreal (QC, Canada), UCLA /Westwood area also
Posts: 331

Hey Sil. Awesome thread! I wanna play too!

One question though... I know this is supposed to be no excuses, but modifications for injuries? My left ankle is still pretty well jacked up. Third-degree sprain (no word yet on how bad the tearing was, I'll know more on Tuesday, but according to the MRI tech, the inflammation in there is way out of control from where is should be for seven weeks after the fact). I couldn't do pistols or split jumps on that leg if I wanted to.

wasabe

Sat 11 Apr 2009 : 15:21

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Read-Chan wrote ...

Lol, I'm so doing this! XD
The finishing deadline is tommorow?

The workout's for the week of April 12, meaning you have all next week to complete it. Add it to your regular routine. If you want to be a stud, do it more than once.

Jo wrote ...

Hey Sil. Awesome thread! I wanna play too!

One question though... I know this is supposed to be no excuses, but modifications for injuries? My left ankle is still pretty well jacked up. Third-degree sprain (no word yet on how bad the tearing was, I'll know more on Tuesday, but according to the MRI tech, the inflammation in there is way out of control from where is should be for seven weeks after the fact). I couldn't do pistols or split jumps on that leg if I wanted to.

Hmm...I chose exercises taking into account various ability levels but not injuries. Can you put any weight on it at all? If it doesn't hurt too much (any more than a 4 out of 10 pain scale), you can try using an assist that will take off some weight (e.g. using the door frame to pull up body weight) or limit the range of motion so it won't move the ankle so much (single-legged or double-legged sit to stands). Let me know if those don't work for you and I'll come up with more ideas.

[ Edited Sat 11 Apr 2009 : 15:28 ]

Read-Chan

Sat 11 Apr 2009 : 15:27

Registered Member #2122

Joined: Sat 07 Feb 2009 : 22:57
Location: Temecula, California
Posts: 158

'Kay, thanks Wasabe. ^^ Am I allowed to start today, or is that cheating? XD

Ello All! PM/Email me! ;D
Être fort pour être utile.
-link-

wasabe

Sat 11 Apr 2009 : 15:28

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Read-Chan wrote ...

'Kay, thanks Wasabe. ^^ Am I allowed to start today, or is that cheating? XD

Go nuts.

Read-Chan

Sat 11 Apr 2009 : 15:31

Registered Member #2122

Joined: Sat 07 Feb 2009 : 22:57
Location: Temecula, California
Posts: 158

Lol, kay. XD I'll have it done by tommorow. XD

Ello All! PM/Email me! ;D
Être fort pour être utile.
-link-

ShadowNegative

Sat 11 Apr 2009 : 15:40

Registered Member #1836

Joined: Sun 24 Aug 2008 : 08:04
Location: Southern CA
Posts: 822

Awesome!

Sun 12 Apr 2009 : 13:33

Registered Member #876

Joined: Thu 31 May 2007 : 02:16
Location: mostly Montreal (QC, Canada), UCLA /Westwood area also
Posts: 331

@ Sil. Yeah. I can put weight on it. I've been walking on it without the crutches for about four weeks now. It bugs at the end of the day, so I have to remind myself to walk normal instead of limping on it, but whatever.

So injury modification:

I did the pistols in a doorway like you suggested. I probably used the doorway way too much but my ankle was wibble-wobble crazy unstable all over the place even while wearing that bionic brace the doctor gave me.

I also did regular lunges instead of the split jumps since I really shouldn't be doing any sort of jumping on my ankle (and honestly when I've accidentally knocked it on something, it's lightning bolts shooting up and down my leg, and that feels just F#@K-tastic, so really I don't even want to think about jumping on it right now). So I lunged up and down our hallway with the walls as support because I have no balance when lunging with my left foot forward (it's crazy how an ankle injury can completely upset your balance).

Anyways. I don't know about you guys, but I'm done... Guess I'll go for another round.

Juxta

Mon 13 Apr 2009 : 13:56

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

I'm gonna tweak the push-ups a bit: 50 fingertip push-ups and 50 fist push-ups. I could use the work in my wrist and hands

Ain't nothin gonna break my stride

DANNYC

Mon 13 Apr 2009 : 15:24

Registered Member #1732

Joined: Tue 15 Jul 2008 : 15:31
Location: FULLERTON
Posts: 540

I am so into this.
Great idea Wasabe.

Hey Rebbeh: We should try and do this workout everyday for the whole week :)

[ Edited Mon 13 Apr 2009 : 15:28 ]

STRENGTH & HONOR

Le0LeXanDeR

Mon 13 Apr 2009 : 18:24

Registered Member #1901

Joined: Fri 26 Sep 2008 : 22:45
Location: San Diego
Posts: 755

Great Idea =D I will track this thread!

[ Edited Mon 13 Apr 2009 : 18:26 ]

Le[X] - GeMiNi TrAcEuR
Check Out My 1st Video
-email-
NEW PHONE! (619) 279-1146

"Fear is the feeling that corrupts humanity... Get rid of your fears..." -Personal Motto

ShadowNegative

Mon 13 Apr 2009 : 21:04

Registered Member #1836

Joined: Sun 24 Aug 2008 : 08:04
Location: Southern CA
Posts: 822

TODAYS THE DAY LETS DO THIS YYEEEAAAHHHHHH!!!! *RIPS SHIRT OFF*

David Jones

Tue 14 Apr 2009 : 07:36

Registered Member #1719

Joined: Tue 08 Jul 2008 : 11:42
Location: Philadelphia, PA
Posts: 1106

.... *Has trouble ripping shirt off, get's frustrated and gives it another go, realizes that he can't do it and plays off to everyone that he wasn't even trying*

LOL! I kid, I kid!

wasabe

Wed 15 Apr 2009 : 16:18

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Did mine. Broke it up into sets and alternated through the exercises. I forgot how much consecutive split jumps suck.

Et vous?

PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries

<< Previous thread | Next thread >>

Go to page >>
Jump: Back to top

All content Â© their respective owners. The content on this website may not be duplicated, transferred, changed, or otherwise manipulated without consent of the copyright holder. The website owners are not responsible for any actions or beliefs of website users. By viewing this website you agree to the above terms. Disclaimer & Terms of Use