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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of May 3
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cak010

Mon 04 May 2009 : 15:06

-= PKCali Admin =-

Registered Member #4

Joined: Tue 06 Sep 2005 : 11:49
Location: Los Angeles, CA
Posts: 3102

Since Sil hasn't put it up yet, I'll put something up:

Read the first post in this thread for rules.

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

Upper Body Movement
100 push ups w/ shoulder tap. Try not to sway as much as he does in this video. As always, adjust to your needs. If adding the taps is too difficult, stick with just regular pushups. Remember, these can be done in one session or many sessions. You have all week. Just get them done.

Lower Body Movement
60 total bench hip raises. Make sure when you do this, you are not using your arms to push your body up. Try to make it so you are using your hamstrings. Either do 60 as a two-legged, or 30 on each leg. You can also adjust the numbers to what works for you (i.e. add more if it's too easy).

Abdominal Movement
100 total hollow body rocks (4th pic down on this page -link- ) With your body in a hollow-body position, with your arms up by your ears, rock back and forth on your back, only letting your arms and legs coming a few inches from the ground. Don't let your feet touch the ground and don't bring them up too high (stay extended). Throughout these repetitions, your body should remain hollow and tight.
50 on back
25 on each side - when doing it on your side, you can put your bottom arm down by your side (just in front of your body) if you need some slight assistance in getting the rocking motion. Just don't use it to push instead of using your abs.

Jumping Movement
100 speed skaters. Make sure you keep proper alignment and with each step, really try to burst to each side (don't just step, but rather jump if you can from side to side). These can be done in smaller sets (i.e. 20 at a time) and spread over multiple sessions. Remember, you have a week.

Cardio
~25 minutes:
5 minute warm-up brisk walk/slow jog
3 minutes jog/run at approx. 65%
30 seconds sprint at approx. 85%
3 minutes jog/run at approx. 65%
30 seconds sprint at approx. 85%
3 minutes jog/run at approx. 60%
30 seconds sprint at approx. 95%
3 minutes jog/run at approx. 60%
30 seconds sprint at approx. 85%
5-6 minute cool down brisk walk/slow jog

Fun new addition:
Stretch the iliotibial band (ITB)
-link-
-link-
-link-
-link-
-link-
-link-

ENJOY!!!

[ Edited Mon 04 May 2009 : 18:23 ]

"We want a change through parkour, not a change of parkour." -Erwan

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Juxta

Mon 04 May 2009 : 15:42

Registered Member #2221

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

I can't see the Hollow body rock pic

Small change for me, I think I'll go with a standard tempo pace. I'm over-due for one of those lol

Ain't nothin gonna break my stride

wasabe

Mon 04 May 2009 : 16:28

Registered Member #74

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

Hollow body rocks are the 4th picture down: -link-

Good looking out, Cliff.

Lonnie

Mon 04 May 2009 : 19:48

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Registered Member #664

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

I'm on it.

“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

kasai_kun

Mon 04 May 2009 : 21:46

~=Mini Mod=~

Registered Member #1971

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

hey i was doing the bench raises last night with my girlfriend ^_^...(i wsih [giggity]))

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Juxta

Wed 06 May 2009 : 02:01

Registered Member #2221

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

I just caught a stupid error on my part towards the output percentages I gave with my cardio suggestions. It's small but important, and I want to clarify it:

The percentages do NOT represent speed. They represent max output. It's hard to distinguish between the two sometimes, but here's an example:
- 80% of my top speed would be around 14.5mph (around a 4:15 mile time). I'd think I could hold that up for about a minute and a half.
- 80% of my max output would be more around 10mph (6:00 mile time). I can hold that up for about 14mins.

Speed is how fast you are running. Output is how hard you are running. I'm kinda unsure how else to word it :p

Ain't nothin gonna break my stride

wasabe

Wed 06 May 2009 : 11:10

Registered Member #74

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

Juxta wrote ...

Speed is how fast you are running. Output is how hard you are running. I'm kinda unsure how else to word it :p

Interesting. Is that officially how those terms are used in the running world?

Juxta

Wed 06 May 2009 : 14:03

Registered Member #2221

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

Eh, probably not. I think official terms are more specific; defining a pace (steady, tempo) or a change in pace (coast, surge, kick).

Ain't nothin gonna break my stride

blondeviking

Mon 11 May 2009 : 00:57

Registered Member #1813

Joined: Fri 15 Aug 2008 : 02:36
Location: Chula Vista
Posts: 6

Instead of a shoulder pushup why not try a "T" pushup. Very similar to the shoulder pushup except it offers more work along your core. Core power is super important. -link- Also do a full pushup between each "T" and not twisting to both sides as in the video. Great move.

[ Edited Mon 11 May 2009 : 00:59 ]

wasabe

Mon 11 May 2009 : 01:19

Registered Member #74

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

Hey blondeviking. This week's No Excuse workout is already out: -link- . I've added your recommendation to the list =)

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

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