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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of April 26

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Post

Sat 25 Apr 2009 : 14:26

Registered Member #876

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

Sil is out of town without internet access, so he's asked me to post this.

Read the first post in this thread for rules.

--------------------------------------------

Upper Body Movement
50 pull ups or any variation of them (e.g. with a kip up, with an assist, with a jump, with negatives, chin ups, narrow grip, wide grip, mixed grip, finger pull ups, weighted, muscle up, one-armed, etc). Go with whatever suits your level.

Lower Body Movement
30 pistols on each leg.

Abdominal Movement
300 crunches or any variation of them. Mix them up if you want. 300 crunches really isn't so much (King made me do more than that all in one session once, so I know it's doable and you have a whole week) and it's a nice round number (plus it just made me think of the fantastic abs of the guys in the movie of the same name...).

Jumping Movement
100 alternating split jumps.

Cardio
running, 30 minutes at 60% of max effort

Edit: added Cardio section at Silverton's request.

[ Edited Tue 28 Apr 2009 : 05:30 ]

N o F l o

Sat 25 Apr 2009 : 16:00

Registered Member #443

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

oy... this is not Sparta though (sorry, couldn't help it)

" 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

techie

Sun 26 Apr 2009 : 03:09

Registered Member #1913

Joined: Fri 10 Oct 2008 : 18:58
Location: Orange County
Posts: 56

Nice

The little hand says is time to rock n' roll.

wasabe

Mon 27 Apr 2009 : 00:01

Registered Member #74

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

Thanks, Jo! You make me look like the nice guy =P

Mon 27 Apr 2009 : 14:59

Registered Member #876

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

@Sil - oh... really? Uh. Oops. I honestly didn't think it was that bad...

wasabe

Mon 27 Apr 2009 : 23:18

Registered Member #74

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

@jo: Haha, I'm just playing around. Could you also add a cardio section? Juxta sent me a whole list of exercises, and I think a good place to start is running for 30 minutes straight at 60% of max effort.

Juxta

Tue 28 Apr 2009 : 01:25

Registered Member #2221

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

wasabe wrote ...

@jo: Haha, I'm just playing around. Could you also add a cardio section? Juxta sent me a whole list of exercises, and I think a good place to start is running for 30 minutes straight at 60% of max effort.

:( I almost thought you'd forgotten ... *sniff*

lol anyway, once again I really recommend anyone willing to go on runs for cardio/endurance: do yourself a favor and spend some cash on proper (distance) running shoes.
In XC 1 pair lasted 4 - 6 months, so I can imagine 1 pair for things like this can last 8 - 12 months, or until your feet outgrow them.
There is a huge difference between normal shoes and running shoes, just put on a pair and you'll feel how supportive and comfy they are :)

Ain't nothin gonna break my stride

Tue 28 Apr 2009 : 05:31

Registered Member #876

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

@ Silverton - It's done. I'm failing at the "no excuses" part of this workout with all the weight-bearing stuff going on there.

Ruder Than You

Tue 28 Apr 2009 : 18:54

Registered Member #2072

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

@juxta- BAREFOOT!!!

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

Juxta

Tue 28 Apr 2009 : 21:08

Registered Member #2221

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

Ruder Than You wrote ...

@juxta- BAREFOOT!!!

YES!! Barefoot is the awesomness!! you'll never have to worry about buying shoes or ruining your joints if you run barefoot (properly lol). Unfortunately, that isn't an option for me since the paths I run on have nasty sharp things like dead thorn bushes and even rusty knife chips (no jk... and the streets have shattered auto fragments).

Ain't nothin gonna break my stride

wasabe

Tue 28 Apr 2009 : 21:29

Registered Member #74

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

Jo wrote ...

@ Silverton - It's done. I'm failing at the "no excuses" part of this workout with all the weight-bearing stuff going on there.

If you have ankle weights, I can show you some good non-weight bearing exercises to help keep your leg from atrophying. That is, if your PT doesn't already make you do them.

[ Edited Wed 29 Apr 2009 : 00:54 ]

kasai_kun

Tue 28 Apr 2009 : 23:03

~=Mini Mod=~

Registered Member #1971

Joined: Thu 20 Nov 2008 : 21:09
Location: 619 to the 858
Posts: 1666

Heres a good idea for mixing up the exercises...

get a coin or a dice,

then correspond a exersice/ movemnt to a side/# then flip / roll.

thats what i did for the pull ups...

1=wide pronate grip
2=wide supine grip
3=neutral grip
4= toss ups
5= wide pro. hang
6=wide supine hang

~ Parkour Instructor @ Victory Gymnastics Academy ~
San Diego Parkour Official Site
Join San Diego Parkour's Facebook !
SD Parkour Youtube page
"PHYSICALITY, is nothing without MENTALITY."
- Personal motto

Ruder Than You

Tue 28 Apr 2009 : 23:42

Registered Member #2072

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

@juxta- well nevermind then...

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

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

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