Print Page - Rebecca D.'s Training Log (Comments if wanted, much appreciated)

Hey, I just recently (yesterday) really started wanting to train seriously with parkour. I've only just started out so for now some background info.

Name: Rebecca
Age: 13
Height: 5 foot 4
Grade: 8
Weight: 140 lbs.
Past/Current athletic experiences: Dance when i was 3-7, gymnastics when i was 7, karate, in January it'll be two years and aiki-jutsu, in January it'll be about one year.
EDIT: by thew way, I'm also a vegetarian, been one since August of 2007. Just thought I should add that.
That's really all so now on with the training journal =)

GOALS (these are going to be almost constantly changing/improving):
STRENGTH:
45 Consecutive Push-ups
15 Pull-ups
Plank for 1:30
L-sit for 1:00
30 burpees with good form

CARDIVASCULAR:
Run a mile in 5 minutes
Be able to jog a 5k

PARKOUR/FREERUNNING-RELATED:
Successfully perfom:
Monkey vault over an obstacle 4 feet in height
Speed vault over an obstacle same height as above
Kong over an obstacle 4 feet in width
4-Step Wall run
Front flip on flat ground
Back hand spring off of cartwheel and freestanding

10/4/09

Started at: 7:42 p.m.

5 mins of stretching
APK warm-up (minus the pull ups plus 5 in everything else)

Workout: 2 rounds of
Front Plank x2 (1st round: 0:47, 0:50 and 2nd: 0:48, 0:35)
Side Plank x2 (1st round Left 0:31, 0:41, 2nd: 0:34, 0:32) (1st round Right 0:30, 0:30, 2nd 0:31, 0:31)
25 Russian Twists
10 Tricep Dips
20 Reverse Crunches

Rest for about one hour

1 round of:
45 sit-ups
20 back extensions
50 lunges
15 dive-bomber push-ups
20 broad jumps
(I was gonna do more rounds but then my brother came home and I didn't feel like working out right in front of him )
Ended at: 9:02 p.m

10/5/09 Monday:

karate 6-7: today for one hour. As warm-ups we did 75 jumping jacks, 10 pushups, 5 leg lifts, and 20 crunches. Then after that we did just easy stuff like simple wazas and combinations. Thats all for today.

10/7/09

Today I had karate and aiki-jutsu class. The Karate was an hour and the aiki was an hour and a half. In karate we sparred a little and did somemore self-defense stuff. In aiki it was a normal aiki class...getting chucked at the ground repeatedly then getting 2 throw other people. It's incredibly fun but very tiring, especially when you're just repeatedly getting up off the floor for an hour and a half. That's pretty much all for today. I am hopefully gonna go running tomorrow.

Haven't updated in a while, sorry, hvent really been on the comoputer too much.

10/9/09:
Nothing, again, I've been tired a lot lately and haven't really wanted to do much of anything

10/10/09:
9-10 a.m-aiki class, very fun.
10-11 a.m-karate class, for about 30 minutes I just worked on learning my new kata, it may not look like it, but it can get very tiring
Also found out I can finally do a pull-up =)

10/11/09:
Not really too much, been lately

10/12/09
Just a quick little workout, i didn't have too much time since I went to a soccer game with my friend and before that it was raining extremely hard so I couldn't do anything outside and now on with the workout

Stretching
APK Warm-up minus the pull-ups again

Workout:
2 rounds of:
30 stair step-ups
30 russian twists
25 lunges with twists
5 push-ups

30 minute homework break

2 rounds of:
15 split squats
35 sit-ups

10/13/09
4:30-5:30: karate, did kata work for the entire hour I might go running later or do another workout, I was gonna run earlier but it was raining...again...gotta love New York -_- I might start going up to the YMCA and running a,ong the track there. Well thats all for now, I might do more and edit.

And thanks Rebecca =) I was so happy! Now I just gotta work on doing more than one lol

10/20/09 Tuesday

4:30-5:30: karate: I taught, we did warm-ups (50 jumpinh jacks, 10 pushups, 35 sit-ups and stretching), simple wazas for 20 minutes. I just watched/taught/corrected things, not much of workout really. Last 15 minutes did kata, never stop moving so that was the most-workout-ish part
20 minutes of jump-roping in gym class

10/21/09 Wednesday

6-7: karate: for the first 40 minues I taught and besdies warm-up I didn't really do too much, just showing each waza (combination) once or twice. Last 20 minutes did review and self-defense, pretty good work-out then.
7:00-8:30:Aiki...the usual, my right wrist feels like it's gonna fall off, slightly sore, but again, very good workout.

10/22/09 Thursday

Pacer Test in gym class today, did pretty good, by the way, the pacer test is basically where you have to run from one end of the gym to the other whenever this recording beeps, and each 7 times it beeps the time you get goes down by a half a second.

10/23/09 Friday

Today I did the pacer test again, it was a make-up one, didn't need to but I wanted to
Also ran/jogged/walked for about 8 minutes, did about 10 minutes of kong practice, then some rain really started to kick up so I decided to head back, then I ran/jogged 8 minutes back home

wow..ive been horrible about updating this =S anyways:

10/24/09 Saturday:
Aiki 9-10: felt like my wrists were just gonna fall right off, pretty good workout, did biometric push-ups, hoping to find out more about biometrics, i know it's been mentioned on here a lot but never quite understood it, i understand it a lot better now =)
Karate10-11: the usual, warm-ups, stretching, blah blah blah
30 minutes of handstand work

10/25/09 Sunday:
ran/jogged/walked for about 15 minutes, did a lot more running/jogging than the other day, same route.

15 mintues later:
also did about an hour of precisions, vaults, handstands, balancing, and wall runs...didn't do it all at once, extended throughout about 3 hours, was hanging out with ym friend, that's why it's so widespread

10/26/09 Monday:
Karate 6-7: first 20 minutes did stretching and warm-u[ (100 jumping jacks, 20push-ups and 25 sit-ups then stretching), last 40 minutes did kata work, may not look like a good workout,but it is..anyways for anyone who doesn't know, kata is just an already organized set of combinations/moves put together in a logical order...well..thats the best way I can think of describing it =)
Gym class: ran a little, combined did probably about 10 minutes..incredibly easy

10/27/09 Tuesday:
Sick, stayed home from school, didn't do any working out

10/28/09 Wednesday:
Karate 6-7: warm-ups (50 jumping jakcs, 30 sit-ups, 10 pushups, strectching) then simple wazas, self-defense, and combinations for the rest of the class...first 30 minutes of class I was being active, last 30 I wasn't since I was teaching and mainly just correcting people
Aiki 7-8:30: typical aiki class...started with rolling/falls then worked throws, I was ssooo tired I was ready 2 just curl up on the mats and sleep..core muscles killed

10/29/09 Thursday:
Rest Day, mainly just really busy

Have you thought about starting pull-ups yet? They (as far as I know) mainly work your upper-back muscles, and as such are very important in parkour for climb-ups and stuff like that.
Also, I noticed you mentioned working on precisions, vaults, etc... but I didn't see anything about rolls and proper landing technique. Do you already know how to roll from another discipline? If not, learning how to roll is essential and you should probably start before you work on stuff like precisions.

yes, i ahev thought about trying some pull-ups, i was thinking of next time I go out running trying at least one lol
and yes, i already know how to roll, thanks to aiki,but in aiki we practice rolling/falling on mats, but the last time i was out training i actually did about 5 rolls on cement just from standing and I was very comfortable with them, and didn;t hurt myself, which is always a good thing :)

10/30/09: Friday
Nothing again, I know, i really need to start doing more stuff

yea, but it took me a lot of courage to finally attempt it after doing it in aiki for so long with mats

10/31/09 HALLOWEEN!! Saturday:
walked about a mile trick or treatng with my friend lol =)

11/1/09 Sunday:
Threw in 15 sit-ups and10 push-ups just for the sake of not having to say 'nothing' again and feel like I accomplished a little =)

11/2/09 Monday:
6-7: karate: good workout, didn't teah =) wazas, then self-defense, worked up a very good sweat, the sensei that freally works s for our worth taught so it was very nice

oh yea, by the way if anybody can think of any really good lower abdominal workouts and post them it would be much apprecoted. I've found some good overall abdominal ones but I really wanna focus on LOWER abs thanks =)

11/3/09 Tuesday:

Gym class: combined probably about 10-15 minutes of running

Ran back from my old elementary school, i'm not totally sure on how far of a distance it is but im 100% sure it's a minimum of a half a mile, took me about 5 minutes, normally takes me 8, i also had better control of my breathing and I wasn't so tired so I'm seeing that as very good =)

4:30-5:30 Karate: 1st 20 mintues I taught, for about 10 of that I was actually working out, then for the next 10 i was just correcting people, then for the last 40 moinutes I did weapons defense with 3 other guys, extremely tiring, if this helps to give you an idea 2 of the guys were about 6 foot 1 and the other is a few inches taller than me, but is a black belt, and they were pretty much just trying to kill me...by the end I could barely stand
I feel pretty accomplished for today

11/4/09 Wednesday:
6-7 Karate: warm-ups/stretching, simple wazas, then karate, eh o.k workout

7-8:30 Aiki: more brutal than usual, pretty sore right now, I worked with a black belt about six inches taller than me, really had to work to get him down, and he was chucking me into the ground haha =) very fun and also painful

11/5/09 Thursday:
didn't go to school, was sick, no working out

11/6/09 Friday:
had gym class: for the 1st 20 minutes we played a game of frog tag (basically tag but when you are caught you have to lay down and in order to be back in you have to be carried back to a specific spot on the gym floor) didn't get caught once =) and we did a jump rope activity for the last 20 minutes of class

11/7/09 Saturday:
9-10 Aiki: did very light and easy movements today, didn't take too much effort
10-11 Karate: Warm-ups/stretching, then just simple technique review and combinations for the rest of class.

11/8/09 Sunday:
nothing..felt like crap

11/9/09 Monday:
6-7 karate: very very hard class, we went inbetween doign 3 minutes of bag work to about 3 minutes of kata, back and forth without stopping for about 20 minutes of the class, then we did self-defense with partners. very very tiring, but so very nice.

11/10/09: Tuesday:
nothing, still sick, didn't go to school..sinus infections r horrible.

i have been feeling so bad (physically) lately, on a super strong antibiotic for a sinus infection, I can feel it starting to help me feel better slowly, i'll hopefully get back into the workout routine soon. I noticed ive been 'training' for just over a month now, and don't really feel i've gotten as much accomplished as I thought I would have at this point when i first started keeping this log. Have a lot going on in life, that may be contributing to it, but I really really feel that I will be able to start regularly training and conditioning soon in hopes of getting a lot more done.

11/11/09 Wednesday:
I went running, I did the usual short route, took about 4 mintues, i jogged for about 3.5 mintues of that the only .5 of a min i didn't was cuz I needed to put up my hair haha
After that I I this one walk that is about 3.6 miles long, that took me 26 minutes, yes, i know a very very very bad time, I was just startying to take an antibiotic for a sinus infection, and didn't do my inhaler so I was walking about 75% of the time. Next time I do that same run my goal is to cut down the time by at least 3 mintues.
6-7 Karate: did a warm-up that was more like a work-out lol then for the rest of the class we worked good sparring combinations, sadly we didn't spar though =(
7-8:30 Aiki: light movements, not too bad, my wrists were extremely sore thought since we were doing mostly wrist locks

11/12/09 Thursday:
Gym: 30 minutes of 2 variations of tag, didn't get out at all, was full speed running (small gym+fast runners=good workout), last 10 minutes we did more jump rope stuff

11/13/09 Friday:
8-10 ICE SKATING!!: one of the best things about living in New York, it was vveerrryyyyy fun!! I only took a 10 minute break, I wanna go like everyday haha =) love it

11/14/09 Saturday:
[color=]9-11: Aiki, very easy stuff, wasz basically warm up for the grappling clinic[/color]
11-1:Grappling Clinic: This was also insane amounts of fun, I loved it and I loearned a lot about grappling, I htink i might do more stuff with wrestling and stuff liek that in the future =) I was also complimented by the person leading the clinic, he said that I was one hell of a martial artist ad he was very impressed with what I could do expecially for a 13 year old =) Very good day =)

11/15/09 Sunday:I was actually gonna go training and conditioning but there were people at the playgrounds I was planning 2 go 2, so I ended up jsut walking aroudn for about 45 minutes...i also figured out that I REALLY REALLY need to work on upperbody strengthening.

11/16/09 Monday:
6-7: karate: I led warm-ups so I didn't really do too much then, mainly just corrected people, led stretching, and came up with wazas to do. After that for about 45 mintues we did review of the grappling, was working on people smaller than me, so it wasn't really all too hard,barely broke a sweat =)

11/17/09 Tuesday:
Nothing, was going to but had a lot of stuff ssooo...it didnt really work out

11/18/09 Wednesday:
6-7: karate: was a pretty good class, I taught but also got to workout the entire time I was teaching, then the owner of the dojo took over, and we did combinations, then grappling-like things
7-8:30: Aiki: o god..well, i was basically being the guinea pig to see what aiki/grappling moves you could do on someone flexible and have them hurt....it was kinda fun cuz I got to show off a little, but towards the end once they actually found out a painful technique it hurt...a lot, really good class thought..got a good work-out and got to work with two different people, one about ym size, and the other like 6 inches taller than me (i <3 working with him...good uke ;))

10/22/09 Sunday:
right before bed did 10 sit-ups, 10 push-ups, and 10 russian twists. I know..not much.

10/23/09 Monday:
6-7 karate: O me gosh!! isanely awesome kareate calss, we did sparring, but in patners so that we were constantly fighting someone =) I got paired with 3 people about my size, one smaller than me, and one A LOT bigger than me, so it all evens out

10/24/09 Tuesday:
4:30-5:30 karate: egh, for the 1st half an hour I just did review with the white belts, not that hard, then just self-defense, but I was working with someone a lot smaller than me so it was insanely easy.

I wanted to do more, but I was just so tired but I'm on Thanksgiving break, so hopefully I'll get to do some more working out over the break....I still don't really feel that I've 'started training' so I'm really really striving to accomplish that before the end of November.

11/25/09 Wednesday:
6-7 karate: we did about the same thing as on Monday, I sparred with 2 people bigger than me, and 3 about my size, we only did that for about 20 minutes, then after that we just did kata and self-defense with partners. Pretty good class, and the person that owns the dojo I go to said that classes would be getting harder, and we would be doing mroe sparring exercises, so that's always good =)
7-8 Aiki: I could only stay for the first hour, but it was really good that I came to this class, we reviewed some basics, but they were the types of basics that aren't commonly reviewed...if you get what I'm going towards, so it was nice, my partner was my size, so that helped a lot. That's all I think

11/26/09 Thursday:
I know I am posting this the day after thanksgiving but HAPPY THANKSGIVING!!
After stuffing my face I felt I should probably do some kind of a workout sssoooo.....
Stretching
APK Warm-up minus the pull-ups

5 wall dips
17 push-ups
l-sit for as long as possible (0:12, 0:13, 0:13)
3 1-handed push-ups (per side)
(3 rounds)

Wait about 3 minutes

4 finger-tip push-ups
20 crunches
10 russian twists
(2 rounds)

10 burpees
15 step-ups (per side)

End with stretching and 15 squats and 5 push-ups

I plan on doing this same work-out in two weeks to see how much I have impovred on (ex: longer l-sit, being able to accomplish at least 1 more of everything on the list,etc.)

11/27/09 Friday:
nothing....ive decided I don't want to skip any days when I don't do anything so that I can see exactly how many days I've been doing nothing on (since I've put certain activities as certain colors) just by quickly looking at it and glancing at the colors.

11/28/09 Saturday:
9-10 Aiki: more basics review, very easy, was with a girl my size so that helped a lot.
10-11 Karate:mainly did self-defense combinations with partners, switched around and worked with a lot of different people, ranging from my size to much bigger than me (most of them were bigger than me :)) thats all I think..pretty easy
O yea, also went for an hour long walk with 1 of my friends, wudve ran sum of it, but she didnt want 2 haha

11/29/09 Sunday:

5 min. light jog as warm-up

QM-ed for about 5 minutes
6 negatives
5 inverted rows
20 'steps' (or whatever you wanan call them) of support shimmy
10 Push-up variations, they're kind of like plyo pushups, except instead of putting both ur hands up at the same time, you put them on the wall seperately, so foer example it goes: pushup, right hand on wall, left hand on wall, take off right hand, take off left hand, pushup....and so on.
10 Skull Crushers
About 45 minutes of vaulting attempts, handstands, rolls, precisions, balance work, and wall runs.

5 min. jog home as cool down

I realized from this that I REALLY NEED to work on vaults, besides that I saw some improvement in everything.
EDIT: I also figured out I could do a freestanding handstand push-up, but only one per handstand, so I'm gonna work on that.

Afterwards I went on a 45 minute walk with my mom and sister.

11/30/09 Monday:
Gym Class: for roughly 30 minutes we played volleyball, and I normally wouldn't put that on, except my partner had me literally running around the entire gym the whole ckass because she couldn't pass the ball to me lol

6-7: Karate: As warm-ups we did 2 laps around the dojo jogging, two facing the inside, two facing the outside, and 3 jogging backwards, also 10 dive-bomber push-ups, and stretching. Then we did lines for the rest of the class doing kick, punch combinations.

12/1/09 Tuesday:
4:30-5:30 karate: egh, it was an o.k. class, we did the same warm-ups/stretches as yesterday, then self defense with partners, after that I taught white belts for about 15 minutes, last 10 minutes I did more self-defense

12/2/09 Wednesday:
6-7 karate: warm-ups, then kata work and lastly self-defense.
7-8:30 aiki: for the first hour and 15 minutes we did a lot of throws we dont normally do in class, a lot of rolling practice, then for the last 15 minutes he did kneeling techniques.

12/3/09 Thursday:
Warm-up:
Stretching
Jogged main parts of house (living room, dining room, kitchen, stairs, hallway, and back)

Work-out:
15 tricep-dips
15 Step-ups (per side)
Wall Sit (1:32, 1:39)
100 Squats
Front Plank(1:03, 1:00)
(x2)

Right Side Plank (0:34,
20 split squats (per side)
30 Sit-ups
Left Side Plank (0:31)
5Assisted Pistols (holding onto mantle)
10Burpees
25 Russian Twists
(x1)

Cool Down:
5 Push-ups
10 Squats
Stretching

12/4/09 Friday:
none..unless you count bowling for two hours

12/5/09 Saturday:
9-10 Aiki: Wroked more unusual throws...99% of them were throws that I was very greatful to be working with a girl while doing them, altogether very fun, left me slightly sore
10-11 Karate:warm-ups, sefl-defense, then bo work for about 20 minutes =)
nothing else due to my lack of sleep the previous night, I was at a sleepover and got 4 hours of sleep

12/8/09 Tuesday:
4:30-5:30 karate: easy class pretty much, warm-ups 15 dive-bomber push-ups, then self-defense and a little bit of sparring practice

12/9/09 Wednesday:
6-7 karate: warm-ups, then we did kata and review, then weapons work, we were mainly focusing on a different rank, so Ididn't really get to do too terribly much.
7-8:30 Aiki:first we did our usual rolling/falling warmups, then we partnered off and worked basics, some of the more advanced throws, then about 15 minutes of kneeling work. I liked the class a lot, good workout, aiki always is =)
then right before bed just 15 push-ups and 15 sit-ups

12/10/09 Thursday:
nothing, was sick from school so couldn't do anything

12/11/09 Friday:
nothing again, had a friend over all day so I didn;t work out, cuz I didn't wanna seem rude or anything :)

12/12/09 Saturday:
9-10 Aiki: egh, the usual, fall/rolls, warm-up, then did a lot of wrist/arm locks today, was falling a lot
10-11 Karate: warm-ups/stretching, then kata for about 20 mins, partner work for about 15 mins (did different types of blocks) thenf or the rest of the class we did bag work, lots of fun, nice workout too

12/13/09 Sunday:
This is the workout I said on Thanksgiving day I would do in 2 weeks, well, I did it 2 weeks and 3 days after, since I thought I initially did it on a Sunday but anyways, the numbers in the parenthese are the amount I went up since Thanksgiving Day

Stretching
APK Warm-up minus the pull-ups

10 wall dips (+5)
20 push-ups (+3)
l-sit for as long as possible (0:14) (+ 0:02)
5 1-handed push-ups (per side) (+2)
10 Dive-Bomber Push-ups (+10)
(3 rounds)

Wait about 1 minute

5 finger-tip push-ups (+1)
30 Sit-ups (+10)
20 russian twists (+10)
(2 rounds)

11 burpees (+1)
20 step-ups (per side) (+5)

End with stretching and 15 squats and 5 push-ups

Notes: While doing the 1st part of the workout my arms felt like jello, and by the end of the entire workout I was pretty worn-out, but since I'm writing this the morning after I can say that I'm not really sore like I normally am, I'm pretty sure that's a good thing, those are all the notes for this workout =)

EDIT: im thinking of also putting in my diet on here to get suggestions on how to improve it, please comment with your thoughts on the subject...thanks =)

12/14/09 Monday:
6-7: Karate: the usual warm-ups, then partner work with self-defense and weapons defenseas, then bag work for the last 30 minutes...I love bag work, very good, dynamic workout =)

12/15/09 Tuesday:
4:30-5:30: Karate: for warm-ups we did the normal stretching, then instead of seperatejumping jacks and what not we did 20 jumping jacks, 10 crunches, 5 push-ups, 1 kick, 20 jumpinbg jacks, 10 crunches..and so on, I did 5 roudns of these before the teacher called stop, then we did sefl-defense, a few basic kick reviews, then for the last 25 minutes bag work

12/16/09 Wednesday:6-7: Karate: warm-ups, combinations, learning how to better work with people (had to do combinations together) then for 30 minutes more bag work
7-8:30 Aiki: jogging as a warm-up, then rolling/falling practice, then throws, obviously lol, a lot of arm locks and hip throws, then for the last half an hour we did kneeling techniques.

12/17/09 Thursday:
Nothing, slept literally the entire day after school

12/18/09 Friday:
nothing...again, had a friend over, couldn't workout..well, I could but it would feel slightly awkward

12/19/09 Saturday:
APK Warm-up
Stretching

20 Jump-ons
15 push-up variations (from 0:43-0:54 in http://www.youtube.com/watch?v=9bHu0fpqJDQ)
40 Russian Twists
30 Calf raises
20 Tricep Dips
25 steps of lateral bounding
15 push-up variations from (1:53-2:05 in http://www.youtube.com/watch?v=9bHu0fpqJDQ)
25 squat hops up stairs/25 squat hops down stairs
45 Sit-ups
20 Split Squats (per side)
15 Skull Crushers
20 leg-lifts (modified:lay on your back on the ground, then raise ur legs up at a 90 degree angle, keeping them stright, then slowly set them down, then without touching the floor, repeat)
(x2)

Stretching

Notes: my arms and legs feel like jello, but I didn’t really sweat too much….could this mean that I don’t really feel physically worn-out but that I need to work more on muscles? Besides that, feeling really good, just feels kinda odd to walk and use my arms lol

Quote from: Rebecca D. on December 19, 2009, 07:14:22 PM

Notes: my arms and legs feel like jello, but I didn’t really sweat too much….could this mean that I don’t really feel physically worn-out but that I need to work more on muscles? Besides that, feeling really good, just feels kinda odd to walk and use my arms lol

Sweating doesn't always indicate a good workout. I rarely sweat at the beginning of wrestling practice, but I can assure you it's a good workout. What you are doing might not be causing your body to heat up, therefore it has no need to sweat and cool itself down.

ooo okay that makes a lot of sense lol thanks =)

12/20/09 Sunday:
Right before bed I just did 2 quick rounds of 10 push-ups, 6 1-handed push-ups (per side, I could most deifnately improve on my form for these), 10 leg lifts (modified version)

I am also going to edit my 1st post in this to add in some greatly needed goals. Also, i don't know if I've asked this before, if I hace sorry, and if not then here's the question: What do all of you include actual training? I mean, when do you all feel that someone officially starts their 'parkour training'? When they start doing strength ___ days out of the week and training parkour for ___ hours of the week...or just when they start believeing in the philosophy of parkour?? Thanks in advance for any answers I may receive.

12/21/09 Monday:
6-7 Karate: the usual class, warm-ups, basics work, then some wazas, partner self-defnese, then lastly, some bag work =)

12/22/09 Tuesday:
Nothing....had my school band concert though =)

12/23/09 Wednesday:
6-7 Karate: warm-ups, basics for about 20 minutes, then some sparring for about 15 minutes, then lastly bag work =) I liked this class a lot
7-8:30 Aiki: usual falling and rolling warm-ups, then we did a lot of easy, but very dangerous things until about 8, then we worked the ikkajo's, which is a set list of techniques required for certain ranks, they all go in order, and are 'kata-style', meaning they're pre-ordered and everyone knows what's going to happen.

12/24/09 Thursday:
nothing

12/25/09 Friday:
CHRISTMAS, and again, nothing

12/26/09 Saturday:
APK Warm-up
Stretching

15x3 Weighted Squats 20lbs., 0:30 minute between each circuit, switching grips on weight, first-palms up, second- dumbbell is vertical, third-palms down
20 Plyo Push-ups, modified, one hand at a time instead of both
15x2 Weighted Lunges 20 lbs., 0:30 between each circuit
75 Sit-ups
10 Broad Jump Burpees
QM-ing (10 ground kongs, 10 gallops (right), 10 gallops (left), 35 basics and repeat 3 times)
10 Pistols
5 Back Extensions, 1 min. between rounds

COOL DOWN:
Start with:
15 Squats
15 Push-ups
15 Sit-ups
Decrease by 5 for each round until I get to zero

Stretching

Notes: This was my first time ever using weights in a workout in my entire life, very tiring, I could 'feel the burn' a lot more in poretty much every part of my body

12/27/09 Sunday:
nothing, the front of my thighs killed from the workout the previous day, it hurt to walk, didn't want to make it any worse.

I count 'actual training' as training that gets my body in shape, I also do Tae Kwon Do, and soccer, so my training outside of that might be specifically for Parkour, but all the training is for a resulting goal. For me, and this is very recently, training became 'training for parkour' when I started conditioning my body for the end result of becoming a Traceur, and in your case a Traceuse. You work hard, great job, keep it up!

I like your insight on it Ryan, and thanks, I try to work hard, but sometimes it just easier to be lazy and do nothing lol

12/28/09 Monday:
6-7 Karate: The person leading warm-ups really believes in doing a good workout that includes cardio, strength, and flexibility, so it was a slightly involved warm-up, then partner work, and for the last 20 minutes we did sparring

After karate I did about 30 mintues of heavy bag work at my house.

12/30/09 Wednesday:
6-7 Karate: O god, I think I might know what it's like to go to karate boot camp, this was a very brutal hour, but it was a good brutal. First we did sprinting aroudn the dojo, then stretches, some very fast/advanced combinations until about 6:30, then partner work with a lot of elbows and unusual moves we don't generally do. I like these karate classes with good workouts, but it was definately very tiring. All in all, very very good workout and karate class.
7-8 Aiki: I could only stay until 8, for this class we went kinda back in time, and worked throws with bokens (short, wooden swords) in the original Japanese ways, this was very different for me, considering I had done this about once prior to this class. it was nice though, I worked with two different guys, both of them I love working with, and I work well with them, so, nice class.
wow, long log today

12/31/09 Thursday:
APK Warm-up minus the pull-ups
Stretching

10 (per side) Weighted Split Squats (20 lbs.)
15 push-ups variations from 1:07-1:27 in http://www.youtube.com/watch?v=9bHu0fpqJDQ
Wall Sit for as long as possible (1:47
45 Russian Twists
10 push-up variations from 1:53-2:05 in http://www.youtube.com/watch?v=9bHu0fpqJDQ
45 Step ups (per side)
40 Calf Raises
20 Modified Leg Lifts
25 Tricep Dips

Cooldown:
Start with:
15 Squats
15 Push-ups
15 Sit-ups
Decrease by 5 for each round until I get to zero
Stretching

Notes: I feel pretty good after this workout, I felt slightly sore during the actual workout, but now that it’s about 5 minutes after, I’m feeling extremely good, and I’m pretty proud with this. =) I feel it’s a pretty good way to leave 2009.

Another little note: Happy New Year to everyone and I wish you all good luck in 2010 =)

WOW I haven't updated this in quite a while I'll try to remember stuff if I didn't write it down, karate things maybe be slightly inaccurate

1/1/10 Friday and 1/2/10 Saturday:
nothing

1/3/10 Sunday:
This was the same workout I did on the 19th of December, I wanted to see if I've improved, and if I had how much I'd improved

APK Warm-up minus pull-ups
Stretching

25 Jump-ons (+5)
19 push-up variations from 0:43-0:54 in http://www.youtube.com/watch?v=9bHu0fpqJDQ (+4)
50 Russian Twists (+10)
42 Calf raises (+12)
23 Tricep Dips (+3)
34 steps of lateral bounding (+9)
18 push-up variations from 1:53-2:05 in http://www.youtube.com/watch?v=9bHu0fpqJDQ (+3)
30 squat hops up stairs/30 squat hops down stairs (+5, +5)
60 Sit-ups (15)
34 Split Squats (per side) (+14)
21 Skull Crushers (+6)
23 leg-lifts (modified, laying on ground on back) (+3)

Stretching

1/4/10 Monday:
6-7 Karate: Warm-ups, then some really good wazas and partner work, um...that's all I can remember from this class besides the fact I was very tired by the end of it haha

also did:
15 handstand push-ups with feet on bed post so my body was in more of an upside down L
50 lunges
15 push-ups
60 modified knees to elbows (laying on back, then do left elbow to right knee, right elbow to left knee and so on, did it previously in karate, felt it in the abs a lot)
x2

1/5/10 Tuesday:
4:30-5:30 Karate: kinda slow day, did usual warm-ups then a tad bit of simple wazas, then I taught stuff for about 20 minutes, didn't do any working out for that time, then did sparring for the last half an hour, I only went up 3 times, two times was very very easy and the other 1 was against a guy that's about 250 lbs-ish and very good at sparring =) That's all for that class

Right before bed did:
30 v-sits in groups of 5 and 10 push-ups

1/6/10 Wednesday:
6-7 Karate: very good class, the suual start (warm-ups and combinations) and then we did a lot of aiki, which this gave me the chance to work on rolls, the main throw we did was tomoe nage (http://www.youtube.com/watch?v=tOIbQ2cXRHU) except our version we roll over with them and end up on top of them.

7-8:30 Aiki: again, the usual warm-ups (stretching and then rolling practice) then obviously we did throws, and for the majority of the class I was throwing variations of people all of which at least 50 lbs. heavier than me, and was also getting throws by people at least 50 lbs. heavier than me. We again did a lot of tomoe nage-type throws and variations of it. Very sore after this class

1/7/10 Thursday and 1/8/10 Friday:
nothign, unless you include just simple basketball basics in gym class for 40 mins. each day, but I dont include that

1/9/10 Saturday:
9-10:25 Aiki: Worked basics for a little while, then we practices kneeling techniques. Worked with someone bigger than me, but not HUGE lol fun class, a pretty chill class
10:25-11 Karate: I missed warm-ups cuz aiki class ran over so when I came in they were just doing partner self-defense, pretty easy stuff. We just did that for the rest of the class. Very simple.

1/10/10 Sunday:
I couldnt' do anythign today, my mom wanted me to just rest this day because late saturday night I was sledding, went over a jump, instead of the tube my face broke the fall and and scraped up my entire right face cheek and part of my neck.

1/11/10 Monday:
6-7 Karate:bo work day, did bo work for the entire class after the 10 minute warm-up
Also did: 20 sit-ups with legs, 15 push-ups, and 20 russian twists before bed

1/12/10 Tuesday:
4:30-5:30 karate: sytarted class and did warm-ups and simple stuff for about 20 minhutes, and i tazught 2 green belts a bo kata, actually only did about 10 minutes of bo work all together that day

1/13/10 Wednesday:
Gym Class: 30 minutes of a basketball game, was playing the entire time, lots of running6-7 Karate: warm-ups, then a loyt of self-defense/combinations, for last 15 minutes did partner work
7-8:30 Aiki:A LOT of rolling practice, we did rolls for about 35 minutes, then other falls for about 10 minutes, rest of the class we did semi-advanced stuff, was with someone about 6 inches taller than me

1/14/10 Thursday:
Gym CLass: Another very intense game of basktball, about 40 minutes, there are four basketball players in this ygm class, and 2 were on each team, and I was guarding one so it was a lot of running lol

1 hour and 30 minutes if the game Wii Fit Plus, did retty much all strength, cardio, and toning with a bit of yoga, did a lot of planks, push-ups, jack knifes (much like v-sit) and running.

Neither of those really tire out my shoulders or arms too terribly badly, but if I had to pick one probably just holding my arms up in a guard for a long time starts to hurt.

1/15/10 Friday:
Nothing except another extremely intense basketball game (my gym classes get very into these things lol) and about an hour of wrestling with two of my friends.

1/16/10 Saturday:
9-10:15 Aiki: Did review I need for my next rank, worked with some people bigger than me, some my size, repeatedly getting thrown is very tiring/sore-ness-inducing. Didn't really do any rolling practice today.
10:15-11 Karate: Missed warm-ups cuz aiki ran over, did combinations and partner work for the rest of the class. Nothign too special, but by the end of these two hours I was ssoooo tired

Also went ice skating and swimming for about two hours with a few of my friends...don't really know if that counts

1/17/10 Sunday:
nothing

The descriptions of karate is going to be pretty vague since I can't remember everything that happened since it's been so long since I updated.

1/18/10 Monday:
6-7 Karate: well, before class the owner of the dojo i go to had us QM around the dojo with those pilates balls in our hands. It BURNED! then in class we did warm-ups, then we used the pilates balls in our hands while doing punches nad kicks for about 25 minutes, then I started teaching so I didn't need to do anything else for the rest of the class except teach. lol

1/19/10 Tuesday:
4:30-5:30 Karate: during class we did warmups then QMed around the dojo with the pilates balls (which by the way are two lbs. each) then had to do push-ups with them, we did a few more things with them, then we just did normal combinations and self defense for the rest of the class.

Also played wii fit plus, here's what I did

warmup: game that works the arms

10 Jack knifes/v-sits
10 Sideways leg lifts (per side)
Rhythm Kung fu (arms)
Advenced step (repeatedly stepping/kicking on and off the wii balance board)

Then the APK Warm-up (minus pull-ups) as a cooldown

1/20/10 Wednesday:
6-7 Karate: The usual class warm-ups, kata work, and then some throwing/rolling stuff for the rest of the class
7-8:30 Aiki: Quick warm-ups, then a lot of getting thrown, I think i got thrown more than I threw other people, felt very tired, repeatedly getting thrown at the ground, and having to get back up does this very quickly lol. Otherwise a very good class, I slept very well this night.

Played more wii fit:
Warm-up: Yoga (tree, downward facing dog, bridgem standing knee, shoulder stand and cobra)

10 Lunges per side
Plank for 90 sec.
20 Jackknifes/v-sits
20 Arm and Leg Lifts (per side)
15 Lunges
Plank for 90 sec.
30 jack knifes/v-sits
20 arm and leg lifts

cool down: Advanced step

1/21/10 Thursday:

Short little workout:
APK Warm-up
Stretching

25 Tricep Dips
15 Dive-bomber push-ups
30 Bicycle Crunches

For a cooldown, declining by 5 until I got to zero, starting values:
15 Squats
10 push-ups

Also did about 30 minutes of precision and landing practice

1/22/10 Friday:
Nothing

1/23/10 Saturday:
9-10:10 Aiki: The usual class, did warm-ups, and then partnered off. We did a lot of much-needed review. Actually a really fun class.
10:10-11 Karate:Missed about half of warm-ups since aiki ran over, so I was there for the stretching part of warm-ups, then partner self-defense for about 30 minutes. For the last 20 minutes we did aiki/throwing/falling practice. Also a very fun class

Lately I've noticed I've been very fatigued lately, if anybody could give me some insight on what they personally prefer to get over their own tiredness it would be much appreciated. I don't really want to try caffeine or anything to help with it, thanks in advance for any insight.

As far as the enough sleep, I've never really had the best sleeping patterns, it just runs in my family, but yeah, actually lately I've been getting the best night sleeps I've ever gotten lol and yup, enough water, and for the nutrition, the only thing that I can think of that I might be lacking is protein, just since I'm a vegetarian, but I try to be very good about my protein levels (I have protein shake every day, and eat other foods high in protein.)

1/24/10 Sunday:
nothing

1/25/10 Monday:
6-7 Karate: a very tough class, we started with an intense warm-ups, then some advanced combinations, then about 45 minutes of partner sparring so that we were constantly fighting.

1/26/10 Tuesday:
4:30-5:30 Karate: I led warm-ups, I was told to make it tough, so I did, did jumping acks and a combination of 1 kick, 10 jumping jacks, 10 pushups, 15 cruches and repeat. Then some simple combinations about for roughly 35 mionutes did bo work.

1/27/10 Wednesday:
6-6:45 Karate: I had to leave early due to something coming up with my family, but before hand I led warm-ups again, did the same warm-up as yesterday, then did some combinations, then had to leave

1/28/10 Thursday:
Just a quickie today:
50 lunges
20 push-ups
20 russian twists
5 dive-bomber push-ups
65 sec. mod. leg lift
and 30 bicycle crunches

1/29/10 Friday:
nothing

1/30/10 Saturday:
9-10 Aiki: Worked basics and kneeling techniques after the usual warm-up of stretching and rolling practice. Kind of a slow class
10-11 Karate: Warm-up, then some basics and combinations for the first 30 minutes. Lastly we did 30 minutes of partner combinations and self-defense.

I've been really really bad about working out lately, I believe it's due to my lack of sleep/fatigue, and the death of a family member. I've noticed this as I'm reading through the journal, so I'm going to try to get back on track like i was about a month ago.

1/31/10 Sunday:
30 sec. plank per side
3 rounds of:
10 push-ups
30 sit-ups
5 dive-bomber push-ups

2/1/10 Monday:
6-7 Karate: did normal warm-ups, then some kata work for about 30 minutes and then self-defense with partners for the last 25 minutes left.

2/2/10 Tuesday:
4:30-5:30 Karate: Did normal warm-ups, then some basic combinations for about 30 minutes, some kata work for 10 minutes, then for the last 10 minutes I taught a white belt how to do roundhouse kicks.

2/3/10 Wednesday:
6-7 Karate: pretty much the same as monday's class, except instead we did aiki/jiu-jutsu work for the last 25 minutes instead of self-defense.
7-8:30 Aiki: An extremely tiring class, we started off with a lot of rolling and falling practice, it may not look like it, but a lot of the falling exercises we do are killer ab workouts. We did thta for about 45 minutes, then I did review and a few advanced techniques with two people almost my exact same size.

2/4/10 Thursday:
APK Warm-up

10 Assisted Handstand pusbups (x2)
20 weighted situps (10 lbs. per hand)
10 Split Squat per side (10 lbs. per hand)
25 Russian Twists (per side)
9 Pseudo planche pushups
70 sec. modified leg lift
50 Lunges with twists

Stretching

Also about 30 mintues of heavy bag work

2/5/10 Friday:
nothing

2/6/10 Saturday:
9-10 Aiki: In this class I got my brown belt in aiki, and it was a really hard class. I forgo-ed warm-ups and only did some quick stretching then I had to do two pages worth of techniques. One page I had to do 3 times per side, both sides, and the other I only had to do once on only one side. This took literally the entire hour of class.
10-11 Karate: Warm-ups and stretching, then some combinations and and self-defense for about 30 minutes, lastly we did some partner work for 20 minutes.

2/7/10 Sunday:
APK Warm-up (again, minus pull-ups)
Stretching

15 Pushups (x4) (1st-normal, 2nd-wide arms, 3rd- shoulder length apart hand facing sideways, 4th- diamond pushups)
50 russian twists (per side)
50 lunges (x2)
50 bicycle crunches
10 Dive-bomber pushups (x2)
35 sit-ups (x2)

cooldown:
10 lunges, 10 pushups, 10 squats, stretching

2/8/10 Monday:
6-7 Karate: Warm-ups, stretches, then the usual satrt of some basic combinations. Next we did about 15 minutes of bag work and for the last 10 minues I did kata review.

2/9/10 Tuesday:
4:30-5:30 Karate: Warm-ups, streteching, then for 30 minutes we did combinations. Next, two line combinations (the clss breaks off into two lines and goes down te dojo doing a combinations of some type). I taught for this, so I wa mainly just standing there correcting people lol. Next side kicks for 10 minutes and kata for the last 10 mintues

2/10/10 Wednesday:6-7 Karate: I got my second stripe in karate, next belt is black belt! I started off teching/leading warm-ups and starting combinations. About 5 minutes in I got taken to the side, did the 4 katas I hadn't done in the pst two days, and went through almost my entire black belt test. It took about 25 minutes to do all of the stances, punches kicks, etc. Then I did chain, knife, gun, and club attack defenses. The last thing I had to do was multiple attackers. For this I had to get attacked by two guys about twice my size and another my size at the same time. This took the entire class. By the end of this class I was ssooooo tired out.

2/11/10 Thursday:
Warm-up:
10 PUshups
15 Squats
STrecthing

Workout:
20 Stepups per side (x2)
10 burpees
30 oblique crunches (x2)
20 Squat hops up/down stairs
5 hollow rocks (x4)
10 Pistols per side (x2)
10 Back extensions
20 Lunges w/ twists (x2)

Cooldown:
same as warm-up

2/12/10 Friday:
did this one in the mornning just to attempt to wake me up because I heard a morning workout can do that...it didn't work

stretching

15 Sit-ups (x3)
30 calf raises (x2, 1st normal, 2nd feet facing inward)
10 Dive-bomber Pushups
10 bicycle crunches per side
(x2)

2/13/10 Saturday and 2/14/10 Sunday:
nothing

2/15/10 Monday:
6-7 Karate:warm-ups/stretches, then partner self-defense an lastly starte lerning my new kata for about 20 minutes.

2/16/10 Tuesday:
4:30-5:30 Karate:warm-ups, then I taught for about 10 mintues, only instructed didn't work out, an then lastly self-defence from weapons for the last 40 mins.

2/17/10 Wednesday:
6-7 Karate: warm-ups, then basic combinations, then we did some aiki practice for about 20 minutes, an did kata work for the last 20 minutes
7-8:30 Aiki: warm-ups/stretching, roll pratice, then basics for about 45 mintues and for the last 40 mintues praticed the hanzahandachi in the ikkajo which is a pre-set list of kneeling techniques where we use a boken, or short sword, in this case made out of wood.

2/18/10 Thursday:
Only ice skating for an hour.

2/19/10 Friday:
Not sure if this could be counted but played jailbreak for an hour in about 4 inches of snow, I climbed a tree and ran A LOT!

2/20/10 Saturday:
9-10 Aiki: Warm-ups nd stretching, rollling pratice for 5 minutes, then basics for the last 50 minutes, worked with many different sized people, most of which were bigger than me. =)
10-11 Karate: Did warm-ups, then partner combination work for 20 minutes then finishe learning my new kata for the last 20 mintues

2/21/10 Sunday:
nothing

2/22/10 Monday:
6-7 Karate: First we did warm-ups, then basic combinations until about 6:30 then practiced aiki/falling for the last 30 minutes

2/23/10 Tuesday:
APK Warm-up (minus pullups)
Stretching

25 Tricep Dips (x2)
40 Step-ups (per side) (x2)
10 Burpees (x3)
15 Weighted Squats 20 lbs (x2)
40 Russian Twists per side (x2)

Stretching

Did speed vaults for about 30 minutes, nailed it pretty well I feel. Also attempted monkey vaults, kinda got them except my I bring my legs off to the side while they’re tucked and I keep my right hand down instead of pushing off.

4:30-5:30 Karate: Warm-ups, then did A LOT of kicking work, it killed m legs, ended that at about 5:00 then did partner self-defense until the end of class

2/24/10 Wednesday:
6-7 Karate: warm-ups, then partner work until 6:20, and then sparred for the rest of class, but in partners so that we were always fighting someone.
7-8:30 Aiki: warm-ups and rolling and then I worked with someone thats above black belt so while the rest of the class was doing review we were doing black belt techniques. They were fun, but really tiring. I loved it =)

2/25/10 Thursday and 2/26/10 Friday:
nothing, was either sledding or with my friends, since we got snow days these days.

2/27/10 Saturday:
9-10 Aiki: Warm-ups and rolling, then a lot more advanced techniques. Ssooooo sore afterwards
10-11 Karate: Warm-ups again in the class, stretching, basic combinations until about 10:15, then did weapons defenses for the last 45 minutes of class. Was rotating partners so we got to work with many different sized people.

2/28/10 Sunday:
10 pushups
10 burpees
25 situps
25 calf raises

3/1/10 Monday:
6-7 Karate: First the usual warm-ups then combinations until 6:30 then we sparred for the last 30 minutes of class

3/2/10 Tuesday:
4:30-5:30 Karate: Warm-ups, thentaught until 6:30-ish, only actually worked out for about 15 of those minutes then taught a new person basics for 30 minutes

10 pushups
20 lunges
25 calf raises (x2)
20 situps
(x2)

3/3/10 Wednesday:
10 pushups
10 hollow rocks
5 dive-bomber pushups
(x2)

3/4/10 Thursday and 3/5/10 Friday:
nothing

3/6/10 Saturday:
9-10 Aiki: Warm-ups and rolling for about 10 minutes then for the rest of class we did knife defenses and throws, very fun and amazing workout
10-11 Karate: Warm-ups, and then we just worked intermediate combinations for the rest of the class.

3/7/10 Sunday:
Stretching

10 Split Squats per side (x2)
30 Situps (x3)
10 burpees (x2)
30 calf raises (x3)
Front PLank (1:03)
30 lunges (x3)
50 russian twists (x2)

Cooldown: 10 pushups, 10 squats and stretching

3/8/10 Monday:
6-7 Karate: First warmups, and then some conbinations and for the last 30 minutes I worked my new oar kata. I was doing this one with a light oar (maybe a pound or so)

3/9/10 Tuesday:
4:30-5:30: I worked my oar kata for the entire hour.

3/10/10 Wednesday:
6-7 Karate: Again, warmups, combinations and kata for 20 minutes. Worked all open hand kata for this.
7-8:30: We first did warmups and rolling until about 7:15 and for the rest of the class worked black belt stuff since I was working with a black belt.

3/11/10 Thursday
Umm....nothing I believe

3/12/10 Friday:
Went for a 3.7 mile walk with my sister, with a bit of running and jogging mixed in there.

3/13/10 Saturday:
9-10 Aiki: Did usual warmups and rolling and then just did normal techniques. I worked with a variety of people, amny of which were signifigantly bigger than me, so a very good class.
10-11 Karate: Warm-ups, combinations, then I taught the white belts for roughly 20 minutes then for the last 30 minues I worked self-defense in partners.

3/14/10 Sunday:
Went on a 3 hour long walk.

3/15/10 Monday:
6-7 Karate: Did warm-ups, the combinations until about 6:30 and for the last 30 minutes worked my oar kata still, this time with a heavier oar (about 6 or 7 pounds)

3/16/10 Tuesday:
4:30-5:30 Karate: Warm-ups, then reviewed oar kata and all my katas necessary for black belt for the last 50 minutes of class. I again used the weighted oar, which is all I'm going to use from now on out.

3/17/10 Wednesday:
6-7 Karate: Warm-ups, usual combinations until 6:30 and then sparred for 30 minutes. Sparred every person in the dojo...pure insanity and torture..but enjoyable lol
7-8:30 Aiki: Did warm-ups and rolling then did some exercises on avoiding punches until 7:45 and for the last 45 minutes worked the ikkajo's. Again, it's a pre-determined set of techniques. Kind of reminds me of a dance.

American Parkour

Fitness and Training => Training Journals => Topic started by: Rebecca D. on October 05, 2009, 04:53:02 PM