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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of July 5
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wasabe

Sun 05 Jul 2009 : 14:28

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 dive bombers

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.

[ Edited Mon 06 Jul 2009 : 23:02 ]

-Dev-

Mon 06 Jul 2009 : 02:03

Registered Member #16

Joined: Fri 23 Dec 2005 : 01:14
Location: Hungtington Beach
Posts: 1830

What do you think the best way would be to split all this up throughout the week so that I benefit the most physically? I rock climb 5 times a week and bike around 8 miles a day. How could I add this^ workout into that?

Lonnie

Mon 06 Jul 2009 : 13:02

-= PKCali Admin =-

Registered Member #664

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

Step 1: Find time in your busy schedule.
Step 2: DO IT.
Step 3: ?????
step 4: Profit!

“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

-Dev-

Mon 06 Jul 2009 : 18:49

Registered Member #16

Joined: Fri 23 Dec 2005 : 01:14
Location: Hungtington Beach
Posts: 1830

What I mean is, should I split each group up into days, should I do two a day, all in one day, etc.

Jackal

Mon 06 Jul 2009 : 19:50

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

Where do you go rockclimbing? a gym? i used to go to hangar 18 in riverside, but haven't been in a while due to distance after i moved, so yeah... just wondering...

As for your question, well, i usually just beat these annoying workout posts (jk, and thanks btw :P) in one day since i exercise my own way the rest of the week... But if you want to know what would be most beneficial to you, here's a good way to lay it out :

DAY 1 : Rest

DAY 2 : Dive Bombers + Knees to Elbows

DAY 3 : Rest

DAY 4 : Step-Ups + Line Jumps

DAY 5 : Rest

DAY 6 : Cardio. Training

DAY 7 : Rest

Basically, it's Upper Body (i know abs aren't generally considered upper body, but i like working them together), muscle recovery time, Lower Body, musle recovery time, Cardio., muscle recovery time... That's an effective way to split up workout routines, and works with these weekly things since they always seem to be evenly split between upper, lower, and cardio.

Hope it helps!
~ Jackal :)

NAME: Jacob Seil
LOCATIONS: Orange County (HB)
EMAIL: -email-
CELL: (951) 836 - 3834 (OK to text)
FACEBOOK: (add Jacob Raul Seil - Send invite with message saying your from pkcali)

~ FIFTEEN CENTS - WILL HELP ME BUY A SANDWICH ~

Lonnie

Mon 06 Jul 2009 : 19:57

-= PKCali Admin =-

Registered Member #664

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

Hey Sil, the line jump video links to box jumps... perhaps this is the link you where looking for? -link-

@ Dev: Honestly that's going to have a lot to do with your own strengths and weaknesses in each area. Set realistic goals for yourself based on how much time you have to exercise and the maximum workload you want to take on. Alternate muscle groups in between each exercise as well as each day or every other day.

wasabe

Mon 06 Jul 2009 : 23:04

Registered Member #74

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

@liquid: updated

@dev: However works for you. Doing the legs and jumps in the same day might be a good way to work your leg endurance. Or you may want to do them on separate days in order to focus more on proper form and strength gains. You'll benefit either way so it just depends on where you want to benefit.

apollojr

Tue 07 Jul 2009 : 01:19

Registered Member #1517

Joined: Fri 11 Apr 2008 : 15:39
Location: Cherry Valley, Ca
Posts: 115

Ok i just jumped back on the forum and im so doing this as a way to get back in to things!

The end has no end

-Dev-

Tue 07 Jul 2009 : 02:00

Registered Member #16

Joined: Fri 23 Dec 2005 : 01:14
Location: Hungtington Beach
Posts: 1830

Thanks guys, especially you jackal. After seeing your little lay out there I worked it all out in my head. I set up a regiment that I think will yield satisfying results.

Be tee dub, anyone coming to the Huntington session on Wednesday should know that we(well, me, and anyone who wants to join in) will be focusing on upper body training in accordance with Sil's workout, plus added excersises. Thanks again for this Sil, it's great.

O and Jackal I climb at this place in HB called ClimbX.

[ Edited Tue 07 Jul 2009 : 02:01 ]

wasabe

Tue 07 Jul 2009 : 02:19

Registered Member #74

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

I'm glad it caught on. Train safe. Train well.

Jackal

Tue 07 Jul 2009 : 09:58

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

No problem

Wait, we're doing this on wednesday? >_> But i'm already done - I don't wanna! hmph! :P

They've got bouldering! heck yeah, i'm in. X) Thanks for the info Dev.

-Dev-

Tue 07 Jul 2009 : 13:51

Registered Member #16

Joined: Fri 23 Dec 2005 : 01:14
Location: Hungtington Beach
Posts: 1830

Goin today if you're interested :). $18 per visit.

Jackal

Tue 07 Jul 2009 : 23:28

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

oops, missed that. When's the next time you'll be going?

-Dev-

Tue 07 Jul 2009 : 23:29

Registered Member #16

Joined: Fri 23 Dec 2005 : 01:14
Location: Hungtington Beach
Posts: 1830

Thursday Friday Sunday

Jackal

Wed 08 Jul 2009 : 09:13

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

can't this weekend. When thursday? oh nvm i'll ask you at the sesh today.

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

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