First I'll say that this was made by me, and has worked for me, that dose not mean to say it will work for you, but don't make that an excuse not to try it!

The first section is for pure beginners, somone who can't do many bodyweight excercises without being exhausted very quickly. It works as a great build-up to the bodyweight exercises, and feel free to switch to bodyweight excersises whnever you feel ready.

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Dead Weight Exercises


This is a workout for somone who is starting off with next to no muscle tone, and building up to the goal of being able to quickly climb walls without killing your arms in the process. It requires weights at the start, these can be picked up cheaply from any store, or you can make your own.


The first thing to do is to select your weight, as a simple test, you need to be able to do around 15 of the next exercise, keep switching weights until you find one that can get you closest to 15 of these:

Start with your arms by your side, holding the wieghts. Now raise your arms up so they are horizontal, like if you were trying to imitate having aeroplane wings. Now gently bring your arms back down to your side. Make sure you do not hold your breath for this, and you breath IN on the upwards lift, and OUT on the downwards lift.

If these weights begin to feel too light, change them to somthing heavyer.

Now, with the wieghts you have selected, do the following exercises, make you you do the stretches I have listed before AND after the exercises.



Shoulder Excercises

Stretch: Put your arms out in front of you perpendicular from your body, bend your left forearm at the elbow joint so your fist is touching your right elbow, now bend your right forearm so your fist is touching your left elbow, if you were to look at yourself from directly above, your arms would make a rectangular shape. Now slide both arms gently forwards, until your elbows are touching, or you cannot slide any further, hold this position for 10 seconds, then relax. This stretch is now done.

Excercise: While holding the weights, bring your arms into the 'Hands Up!' position (this is the position you would put your arms if a bank robber was to say 'Hands Up!'). So now if you looked at yourself from stright on, your arms make a U shape. Now push your arms so that they are going stright up, and lower them back down to the U shape. Repeat this as many times as you can until you feel an intense burning, and you feel you cannot do any more.

Take a 2 min break

Do this a total of 3 times, stretch again, and then relax for 3 mins.



Biceps Excersice

Stretch: Put both arms out in front of you, perpendicular to your body, and Invertedly link your hands, if you have done this correctly, your elbows shoud be pointing out, if you have linked your hands but they are NOT Inverted, your elbows will be pointing down. You can if you wish, lower your arms slightly below perpendicular. Stretch for 10 seconds.

Excercise: Holding the weights in each hand, with your palms facing in, with your elbows by your side and your forearms perpendicular to your body, curl your forearms as far as they will go, then lower them back to the starting position. Repeat this as many times as you can until you feel an intense burning, and you feel you cannot do any more.

Take a 2 min break

Do this a total of 3 times, stretch again, and then relax for 3 mins.



Triceps Excercise

Stretch: Make the same gesture as in the Biceps stretch, but behind your back, stretch for 10 seconds.

Exercise: Lie down on an elevated surface that has a drop each side where you can let your arms dangle down, holding the weights, position your arms so they are by your side, and bend your elbows 90 degrees so they are now pointing down. Raise them back up so your arms are straight again. Repeat this as many times as you can until you feel an intense burning, and you feel you cannot do any more.

Take a 2 min break

Do this a total of 3 times, stretch again, and then relax for 3 mins.

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Body Weight Exercises


Handstand Push Ups

Stretch: Perform all of the streches in the Deadweight Exercises section.

Exercise: This will exercise all of the muscles in your upper body, some people swear by them. They also have the potential to improve handstands, that directly help in Parkour as well. Firstly, go into a handstand against a wall, remember to look forward, not down. Lower yourself down, and then push up strightening your arms, then bend your arms and lower yourself down again. This is one repetition. as I said in the Dead Weights Exercises, make sure you do enough of these so that you feel you can't do one more, that is what will get you strength faster. Take a 4 min break

Do this 3 more times, perform the stretches again, and then take a 5 min break.



One Arm Push Ups

Stretches: This is an exercise for the Pecs, Shoulders and Triceps, so do the necessary stretches found in the Dead Weight section.

Exercise: Performed in the same way as a Push Up, except on one hand. Lie down on the ground with one arm behind your back, and one arm bend underneath you, and push yourself up. Lower yourself back down. Make sure you do enough of these so that you feel you can't do one more, that is what will get you strength faster. Take a 4 min break

Do this 3 more times, perform the stretches again, and then take a 5 min break.



Door Pull Ups

Stretches: Do the Bicep stretch that is in the Dead Weight section.

Exercise: Find a strong door, opn it halfway open, put a towel over the top, and hold onto the top of the door. Pull yourself up WITHOUT the aid of your feet, A good way to knwo if you've pulled yourself high enough is if your chin is above the door. Now lower yourself back down again. Make sure you do enough of these so that you feel you can't do one more, that is what will get you strength faster. Take a 4 min break

Do this 3 more times, perform the stretches again, and then take a 5 min break.

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Each workout should be done a minimum of once a day (but not both in one day), but if you want good results, try for at least twice.

Most of this is very flexable, so feel free to modify anything you like.

For me, every day I did this for the first week showed a noticable increase of size in each of the muscles I excercised above.

I must just say that you should not overdo this, the best way to get muscles that will help in parkour is do parkour, but some of us live in cold, wet, or bad areas.



I will edit this when I have more time, I may include pictures if any of you have trouble understanding the positions you have to be in.



-Vertical

parkour is a sport which requires your entire body function together. this is one reason to focus more on compound lifts (lifts that use many muscle groups) instead of isolation lifts (lifts that isolate and use one muscle). you can get a better overall upper body workout by doing compound lifts such as pull ups, handstand push ups, and bench press.

edit: haha gear beat me to it.

I do a lot of weightlifting and all around workouts and to me bodyweight training is the best bet for parkour because of the strength and slash endurance balance you get from it. Glad to see this all works for you vertical but I must add one thing that I may have missed for all I know.
If you are weightlifting for the sole purpose of parkour and not to gain weight or get majorly buff then it is smart to do less reps at a higher weight as most of you will know it will make you stronger faster and you will be agilitized as I like to call it (better agility) and you will have better stamina opposed to doing more reps at a lighter weight for example 15 reps with the three dead weight exercises which would but may not build heavy muscle depends on how much you work your muscles  you know. One thing though is that doing 15 reps is fine but once you get to a higher level and you start doing lots of reps with a heavier weight it would be smart to do less reps so you don't build major muscle and focus more on the strength perspective and 15 reps of say benching won't give you giant man boobies  as would if you do suicides every day you know so 15 reps is a good amount to start at which is what I think this is about (a beginner exercise right? Like it said at the top duh).  This is just a look out tip for those of you who start to get buff as a bull OK like me , not really .  This is just an add on to what Demon said but different and better lol.

People are things that need to be conditioned properly before they are able to function properly as a whole. This is more reason to start off with simple lifts then intense highrep/weight exercises. A rookie can get a safer, more effective for himself upper body workout by doing simpler lifts then jumping to intense ones right away.

Its completely opposite to what you said but is more true as a whole.

Cookie cutting a program is bad... 99% of the parkour world should look at their own body and say, what do I need to fix before I jump into a program that has such an intesity. Do we think about a jump before we do it? Hopefully yes... Then why do people not think about their own fitness? tsk tsk.

Injuries.. injuries injuries...
"I couldnt finish these cus my shoulder hurts"
"I skipped those because im injured there"
lol.
And then in the end time is wasted and nothing gets accomplished.
What one thinks is smart based on fact and research may not always be the smartest thing to do to their body...
Ill bet you if you did a test on this site, youd find a shocking number of people with weak knees. I know this is the case when I test people in Canada. Keep pounding the squats. Rep after Rep. You can be the next Danno or exxon or him .. Or her .... OR ... 

My 2 cents.

Exactly. If you're new, start with lighter compound movements. I don't think there is any practical place for isolation movements in a program designed for athletic performance.