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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of November 22

Author

Post

Juxta

Tue 24 Nov 2009 : 11:25

Registered Member #2221

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

Oops, meant to do this yesterday.

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

Read the first post in this thread for rules.

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

Upper Body Movement
100 Pull-Ups. Pretty straight forward. If you have trouble with Pull-ups, do as many as you can followed by negatives(Jumping up and slowly lowering yourself down). If negatives are difficult for you as well, do Inverted Rows

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 full vertical crunches.

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
Run for 45 minutes straight at 65% your max effort.
OR
Run 4 miles (8 km) at 65% your max effort. You do not have a time limit for this (since 65% max effort is different for everyone), but make it challenging and reasonable - remember to run.

--- OR ---

The 20 minute Tempo Run. Let's see who's been keeping on top of their cardio and endurance workouts. Warm up and stretch before trying this.. Start at 80-85% your max effort, this is the pace you will be holding for most of this run.
After 6 minutes kick it up to a 95% sprint for 20 seconds.
After the wind-sprint, step down to a 65-70% steady pace for a 40 second rest period (you are still running).
At the 13 minute mark, perform another sprint-and-rest interval.
Finish the remaining 6 minutes at tempo pace.
(20 minutes with two wind-sprints)

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

It's Thanksgiving this week, so give yourself a little something extra to make up for all the pumpkin pie (ie. devote some more time to that backflip, do some shadowboxing, make next week's No Excuses Workout... whatever you think needs a tad more work).

[ Edited Tue 24 Nov 2009 : 23:52 ]

Ain't nothin gonna break my stride

Jackal

Tue 24 Nov 2009 : 15:06

Registered Member #2164

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

I like the Tempo Run idea ~ I'll do this one. I suggest everyone else do it as well. Sprints are better for burning fat than steady running, especially around the abdominals. This is because the change in pace causes a change in heart rate, which overtime burns more fat. You'll hear a lot about how prolongued, steady pace runs burn more fat than sprinting... this is both true and false. During the actualy movement (ie while you're running / sprinting), you burn more fat with the prolongued run. But when you alternate from sprinting to light running / jogging back and forth, you're body burns a large amount of fat during those rest periods, as well as for hours after the excercise. So after you do those sprints, an hour later, while your eating a sandwich and watching tv, sitting on the couch, you're still burning fat from the sprint. And in the end, you've burned a lot more from the sprint than from the run.
Sorry for the lack of specifics in my description, i wrote this in between college classes, so i didn't have time to dig up research. But research on your own a bit, you'll find a more understandable version of what i said.

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 ~

Juxta

Tue 24 Nov 2009 : 23:52

Registered Member #2221

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

!!! (NOTE: that was a mistype, the sprints should last 20 seconds)
The tempo run is a great workout, and what i posted is the easy version of it... you can add more evenly spaced intervals and increase the sprint time while decreasing your recovery time. I think the hardest one I ever did had 5 intervals with 30second sprints. ughhh...

[ Edited Tue 24 Nov 2009 : 23:55 ]

Ain't nothin gonna break my stride

Jackal

Wed 25 Nov 2009 : 00:07

Registered Member #2164

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

This is a good, short one. Doesn't take too much time, either, which is a plus for a lot of people. Works, too ~ Says Jacob, speaking from experience :P
-link-

Juxta

Wed 25 Nov 2009 : 11:44

Registered Member #2221

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

lol wow... just have to say 1 thing: That will do a lot more harm than good if you're not already in really good shape. Yes, high intensity training like that is great, but you need to work up to that level. I know he mentions that right off the bat, but he didin't do a good enough job at it.

How do you get to that level? Why, you build up your endurance to overcome discomfort and prolong your abilities (via long distance or the tempo run) and you run speed based workouts (like ladder sprints or the miracle mile) to build up a feel and strength for them.
You know, the excercises he kinda slams on at the end of his article whn he says "Is there even a comparison?"
Havng efficient lungs, a strong heart, and a lean body is great, but not nearly as great as having all of those AND the ability to run all day long.

Ain't nothin gonna break my stride

BrianFearless

Thu 10 Dec 2009 : 01:49

Registered Member #2689

Joined: Tue 08 Dec 2009 : 17:35
Location: Moreno valley California
Posts: 7

[quote]
Oops, meant to do this yesterday.

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

Read the first post in this thread for rules.

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

Upper Body Movement
100 Pull-Ups. Pretty straight forward. If you have trouble with Pull-ups, do as many as you can followed by negatives(Jumping up and slowly lowering yourself down). If negatives are difficult for you as well, do Inverted Rows

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 full vertical crunches.

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
Run for 45 minutes straight at 65% your max effort.
OR
Run 4 miles (8 km) at 65% your max effort. You do not have a time limit for this (since 65% max effort is different for everyone), but make it challenging and reasonable - remember to run.

--- OR ---

The 20 minute Tempo Run. Let's see who's been keeping on top of their cardio and endurance workouts. Warm up and stretch before trying this.. Start at 80-85% your max effort, this is the pace you will be holding for most of this run.
After 6 minutes kick it up to a 95% sprint for 20 seconds.
After the wind-sprint, step down to a 65-70% steady pace for a 40 second rest period (you are still running).
At the 13 minute mark, perform another sprint-and-rest interval.
Finish the remaining 6 minutes at tempo pace.
(20 minutes with two wind-sprints)

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

Uhh do I pick one of these to do or do I do all of them in 1 week?

I want to find people to free run with

Juxta

Thu 10 Dec 2009 : 02:37

Registered Member #2221

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

You're supposed to do them all within a week at your own pace (yet still challenging). You can pick a single cardio workout, though.

If something prevents you from doing all of them, you can be selective about it. It's on the honor system, no one's keeping track lol.

Ain't nothin gonna break my stride

Juxta

Fri 25 Dec 2009 : 20:11

Registered Member #2221

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

Soooo... no one volunteered to do antoher one recently? Well, I got me one of those doorframe pull up bars this christmas an need an excuse to go insane with it. So get ready for another post this sunday.

Ain't nothin gonna break my stride

Lonnie

Tue 29 Dec 2009 : 15:24

-= PKCali Admin =-

Registered Member #664

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

I'm glad to see these are still going. It's great that you've stayed on it Juxta. It's been a while since I've done this but I'm looking forward to the next one!

“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

ParkourKuma

Thu 14 Jan 2010 : 13:41

Registered Member #2286

Joined: Tue 05 May 2009 : 23:17
Location: Cerritos
Posts: 26

sounds fun

Phone:number 5629241404
Facebook: Dylan Esparza
-don\\\\\\\'t think too hard you get hurt that way-

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

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