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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of June 21
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wasabe

Tue 23 Jun 2009 : 00:35

Registered Member #74

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

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Read the first post in this thread for rules.

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Upper Body Movement
100 dips or any variation of them (e.g. leaning your chest forward with your legs back, dips in an L seat, dips while holding a weight between your legs, etc). Go with whatever suits your level. If you don't have dip bars or parallel bars, then just get two sturdy chairs or stools.

Lower Body Movement
100 step ups. Find a sturdy surface that's about as high as your knee, maybe a little higher. Keep one foot on top of it. Stay balanced throughout the entire movement. Keep your chest up and back erect. Do not push off the ground with your other foot.

Abdominal Movement
100 knees to elbows. Hang from a bar and bring your knees to your elbows.

Jumping Movement
100 line jumps. Find a line. Jumping left and right counts as one. Do 100 times with each leg. If you're doing it two-footed, do 200 line jumps.

Cardiovascular Training
Basic 100m sprints. Charge at 95% for 100m, then rest at 50% for 100m. Do 4 repetitions for 1 set. Do 4 sets with a 50% 400m rest in between each. (Total distance: 3 miles). For an easier time, break this up into three days, completing one mile each day.

OR

Hill Workout. Have a hill nearby? They make for great training areas. For this workout, you want to be running uphill for 100 meters. Choose your own slope, but make it a decent challenge.
4 laps of running uphill for roughly 100 meters. Strong and hard uphill (70-80% your max effort), recovery downhill (same distance).
Do not run this workout if you do not have an actual hill (No fancy treadmills!!). This workout is hard to set for everyone. If you have any questions, post or PM me and I can answer them.

Socrates

Tue 23 Jun 2009 : 00:51

Registered Member #2130

Joined: Wed 11 Feb 2009 : 22:59
Location: Bloomington
Posts: 328

I need to get cracking on this once I recover from conditioning today.

To be and to last

RevEckzeff

Tue 23 Jun 2009 : 03:07

Registered Member #2387

Joined: Wed 17 Jun 2009 : 00:00
Location: Michigan
Posts: 6

The Sprints will kill me...but I'm gonna give it a solid go!

RevEckzeff

Tue 23 Jun 2009 : 15:04

Registered Member #2387

Joined: Wed 17 Jun 2009 : 00:00
Location: Michigan
Posts: 6

What is the name of the training style for the sprints?

wasabe

Sat 27 Jun 2009 : 02:42

Registered Member #74

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

Um...the sprinty-type of sprinting...?

Hombre13

Sat 27 Jun 2009 : 12:09

Registered Member #1415

Joined: Fri 15 Feb 2008 : 13:33
Location: Anaheim
Posts: 716

anaerobic excercise?

Juxta

Mon 29 Jun 2009 : 02:21

Registered Member #2221

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

@Rev Sprints train your speed, and a continued repetition workout like this trains it alongside endurance. In the end, it can help you to run faster, control speed, and maintain speed for longer periods of time.

Damn, I just realized i never did knees-to-elbows...

Ain't nothin gonna break my stride

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

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