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The APK Warm-Up

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51. 01-18-2008 12:30

What's random varied quadrapedal movement?
thehoodedsanghelian

52. 01-21-2008 15:48

guys when i started doing pushups i could only do one! i got a pull up bar and every time i went by it i would do as many as i could even if only one. i can know do 15 full extensions no prob and it only took about 4 months if that to get to that point. dont sub something else just do them! :grin
trigun613

53. 01-30-2008 02:39

hay just making shere 3 Rounds of 
 
15-25 Squats 
 
10-15 Pull-Ups 
10-15 pushups 
 
5 Samson Stretch Each Side means you do all this 3 times yes??.. like a total of 75 Squats 
 
45 Pull-Ups 
45 pushups 
 
15 Samson Stretch Each Side

54. 02-02-2008 12:44

Oooh. This should be very helpful! Cool. =P :p :zzz

55. 02-05-2008 16:20

for people ( like me) who had no clue what a burpee was http://www.rosstraining.com/ articles/burpeeclip.htm :)

56. 02-25-2008 19:48

I have started adding weight on the pullups, wow do those make you sweat! 
I like to add bar jumps to the burpees, I just use an olympic bar with 45s on it setting on the floor, one-leggers are tough though.

57. 03-28-2008 03:29

:upset :upset :upset

58. 03-28-2008 05:40

can someone post a video of the lader drills :? :? :?

59. 04-01-2008 04:33

For pull-ups for the people who cant do many u can usually go to your local sports store and get some of these giant rubberband thingys. You can tie them to the bar and then put ur leg in it and but make sure you know how to get out of it becuase it might slap you in the face. After a while it gets easier and you wont need it any more 
 
;) :) :grin 8) Justa suggestion

60. 04-01-2008 17:37

is there a way to find out if there is a parkour teacher near where I live?

61. 04-16-2008 11:45

Someone was looking for a way to do pullups without a bar. One way is to use a doorframe (mentioned before), another way which i find a lot harder (works the muscles differently) but seems like a good substitute is to do pullups on a door, you should put some cloth on top and maybe shove a few books beneath so it doesnt completely break it down. Put a door stop so you dont shut the door on your fingers :x in the middle of a pullup. good luck :)

62. 04-29-2008 10:32

wow. this is sweet, i have been wanting to become a personal fitness trainer for a while, you guys are a wealth of info. thanks!

63. 05-04-2008 06:02

may be someone could help me to start...don't know frm where 2 start....i go to gym need hep to learn parkour basics....!!

64. 05-16-2008 05:59

:cry :( :x :eek :grin

65. 05-28-2008 09:16

I have a question and i don't know if someone already made it, ok, for the APK warm up, Do i need to do it every day of workout? i mean, when you start some training and made the same exercise (pardon my grammar)to many times, when does your muscles are being regenerated? when they are going to grow and be stronger? well i think that the actual question is this, how benefic, for the body, is to perform the same warm up every day? 
Thanks.

66. 05-29-2008 18:56

is 'per-block' meaning stepping in between the rung-marks ? You guys SHOULD do a video, that would be pretty schweet and helpful.

67. 06-08-2008 18:05

so i'm taking this warm-up and using it as my workout for about a solid week or two. im running everyday at least 2.5 miles. and doing stretches. and hoipefully by the end of june ill start the W.O.D., but, should i start the W.O.D. from the very first day? dating back to about november of '05? i was looking thru them at random, and the further they go back, the easier they seem to be. so ill probably do that. 
 
if anyone can get back to me i'd greatly appreciate it. :)

68. 06-12-2008 20:53

Tigre you have my respect and sympathy for that workout. You may well be the craziest person alive. :eek :x

69. 06-13-2008 21:10

is the quad movement basically a bear crawl?

70. 07-01-2008 04:43

I find that kipping pull ups are easier cuz you do them fast and you get into a rhythm ;)

71. 07-04-2008 00:31

I really wanna do this but i cant do pull ups... :cry ... AND have a messed up knee... lucky me :sigh

72. 07-07-2008 22:26

yeah, quick question: what does WOD mean. i mean, i know what it refers to, but what does the acronym stand for

73. 07-14-2008 21:14

HOLY MOLY! Ha! I can only do 7 pullups! Oh well, guess I'll keep practicing. :cry

74. 07-24-2008 16:24

Man, this thing is really helping me get in shape! When I started it I could only do 10-15 pushups. But now I can do 20-30 no sweat! ;)

75. 07-30-2008 17:04

y isnt there sit ups in the warm up?

76. 07-31-2008 21:41

yea if you dont have a pullup bar ready available i recomend takeing a good strong metal ladder and leaning it against your house for the pullups you can also do your hanging cruches on it too i reapeat make sure it is strong!

77. 08-07-2008 11:43

Well, instead of pull-ups I just do a whole bunch of push-ups( since I don't have a bar ). What exactly are these agility drills( the part with the ladder on the floor )?

78. 08-07-2008 13:02

I am alright with a bulk of the work out without getting tired but as for the pullups I am having some issues an ideas?

79. 08-22-2008 13:20

A russian expert strength trainer said that "Crunches belong on the junkpile of history, right next to communism." his point? CRUNCHES SUCK!!!!!!! Do hanging leg/knee raises instead, or if you have a person to help you out, do janda situps. have your helper grab your ankles and have him pull up and out. your job is to keep your feet on the floor and while holding that position, do as many sit ups as you can just don't fry yourself!!! 
 
The problem with crunches is they could hurt your neck realy easy or after a little while, they just stop helping.

80. 08-24-2008 08:49

This sounds like it could be a chalange but who cares, no one ever got stronger from doing easy workouts 
8)

81. 09-03-2008 11:18

do you use an actual ladder? id imagine getting a foot caught on a rung could lead to some serious injury. especially for lateral movement.

82. 09-06-2008 12:41

would bicycling often take the place of squats?

83. 09-20-2008 05:44

So, just glancing through, I notice pullups seem to be a big issue. Not a trainer, not a genius, but something that helps (helped me!) is to set a chair under the pullup bar, so you can start with your chin already above the bar. Then just slowly lower yourself. I noticed someone already mentioned this (negative pullups), but I thought I'd elaborate. And say Hey. Heh. 8)

84. 09-23-2008 08:27

:) :grin ;) 8) :p :roll :eek :upset :zzz :sigh :? :cry :( :x

85. 10-09-2008 11:47

guys if you dont know what somthing is click on it, it normaly has a deffinition

86. 10-16-2008 12:44

how can you get good at pull ups fast. i suck at warm ups but i want to get better. PLEASE HELP! :cry

87. 10-18-2008 09:17

:eek you did what?! I started today and was barely able to do the basic, and you wanna add stuff on top of the workout itself!? Hahaha you're my idol! :zzz

88. 10-18-2008 19:01

once i saw this i was shocked :x that i had to do this just run around and jump over stuff, then i realised " i might as well do this stuff anyway". the thing that shocked me the most was 15-20 pullups. i couldn't even do one a week ago, now i can do 5 or 6. everything else is easy, except burpees

89. 10-20-2008 11:06

um after this work out is there anything more strenuous with my time registered to urban freeflow i was told not to train for endurance but these workouts dont make me tired would adding wrist and ankle waits help?

90. 10-26-2008 06:57

People... You can't substitute one workout with another that's completely different. Push-ups don't work the same muscles as pull-ups, and biking isn't the same as squatting. There are so many things to do pull-ups on, use your imagination. Prop a ladder up against your house like runner119 said. Find a tree in your yard and grab a branch... Something, anything; as long as you're doing what they say you'll improve, but don't try to replace any exercise with something totally different.

91. 11-08-2008 06:25

:grin :) :sigh :x :upset :cry :eek :( :eek :cry :upset :x :sigh :) :grin  
 
The phases of Parkour

92. 11-09-2008 02:19

:x :( :cry :? :sigh :zzz :upset :eek :roll :p 8) ;) :grin :)

93. 11-10-2008 04:53

Finding a substitute for pullups/chinsups is difficult. You can work the same/relevant muscles sans pull up, but not simultaneously. Performing various sets & styles of pushups is a great way to start. Traditional pushups are ok but they are easy to do incorrectly, working s only the muscles already good at it. Instead, try diamond solar plexus pushings - &/or pushups with hands at the sides mid-rib cage with arms and elbows pulled tight to the body - &/or wide armed ones w/hands beyond shoulder width - &/or regular style but w/elbows turned way out and one leg raised behind. be creative!

94. 11-10-2008 05:03

Hey Everyone! I am new parkour, excited to get started, and looking to meet some people to train. I live in Vail, CO, so if anyone is close to me please shoot me an email. Any suggestions or advice is much welcomed. Take care and happy training!!!!

95. 11-10-2008 06:38

Something tells me that I'm not going to be doing any of the really fun stuff for a while until I can do this with out feeling like death. Unless I decide to be dumb and rush into things to hurt myself... I'll try not to but I am making no promises here. :grin  
Oh the joy of basics.

96. 11-11-2008 09:10

yeah i can do this stuff already, but the pulls ups are probably something i need to work on. the hard ones are the hands facing away and your arms more than shoulder width apart, then add weights, dang my arms kill after that!!

97. 11-15-2008 19:26

this is rly helpful, altho the pull ups may be a problem, since i havnt rly worked out in a while...

98. 11-16-2008 22:35

what are some good stretches that i should do?

99. 11-19-2008 13:35

I'm completly new to Free Running and Parkour, I think it looks so cool and really challenging. 
I'm a Cross Country Runner, the season just ended at my high school, so I've been wondering what sport I could get into for the Winter. None of the sports offered by my school interest me, so I decided to check this out. 
 
I am not particularly strong with my upper body. Right now I struggle to finish 10 push-ups in a row, I can hardly do 2 pull-ups. In spite of this all I'm determined to get into this art.

100. 11-21-2008 17:03

Whats the best thing 2 go with when it comes 2 agilty an actual ladder,masking tape etc can any1 tell me what worked best 4 them
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