Topic: Matthew W's training log

[Matthew Wang]

Thought it would be a good idea to start a log.

Age: 13
Weight: around 120 lbs? Haven't been weighed in the last 6 months
Height: 5'7"

Current strength: About 8 or 9 pulls ups, can't do a single muscle up.
Can do about 25 squats before I feel the burn.

9/30/08:

APK warm up

Did wall runs for about 15 mins. Still only getting about 4 feet higher than my standing height, 5'7"
Worked on konging about a 4 foot table, only thing i have to practice on. Still can't clear it but I get to the very edge. About 5 mins...
Did some balance work on railings for about 10 mins.
Cat leaps and topping out for about 20 mins.
And about 30 more mins of random stuff I can't remember.

Everyday Goals (excluding rest days):
At least 50 precisions
At least 50 rolls
5 minutes of handstand practice
practice 20 muscle ups


Main Goals:
Be able to do 1 good dead hang muscle up
Hold a free standing handstand for 30+ seconds
Be able to do 1 good free standing handstand push up
Hold a human flag for 5 seconds
10 foot+ broad jump
Any Parkour technique that needs good amounts of practice

Long term bonus goals:
Be able to do 20 consecutive pull-ups
Be able to do 40 consecutive push-ups
Be able to do 50 consecutive squats
Run a mile in 6 minutes or less
30 inch verticle leap

[Matthew Wang]

10/1/08:

Taking a break today. Trained everyday for about 1.5 hours for the last 10 days. Nothing super tiring, like conditioning but just feel like a break today.

[Matthew Wang]

10/2/08:

Only about 40 minutes of training.

20 minutes of practicing turn vaults, mostly right handed, two handed vaults, a little bit of sit-turns, and very little of reverse vaults.
5 minutes of balance work.
15 minutes of working on rolling.

[Matthew Wang]

10/3/08

Was raining pretty hard so I didn't go out and train. Unfortunately I didn't do any sort of conditioning inside, and don't expect to do much if any for the next two days. It's rainy season again and I have somethings to do so I can't get much conditioning in.

[Matthew Wang]

10/4/08:

Had other things to do. No training whatsoever.

[Matthew Wang]

10/5/08:

Just randomly did:
50 jumping-jacks
20 push-ups
50 mountain climbers
50 sit-ups
20 pull-ups
15 burpees

Goals for 10/5 - 10/11:
Be able to kong and clear the table at the school
Be able to perform speed vaults well

[Matthew Wang]

10/6/08:

Started the APK WOD:

Due to lack of strength and the rain I had to substitute and cut down greatly on the exercises. Even then I only got 2 of 7 rounds in because I had to have dinner....
No training/incomplete training for the last 4 days. Feels like I'm slacking a lot.

What I did:

APK WOD
 Then 2:7 rounds of:
200m 8 burpees
15 squats
10 7 Dive-Bomber push-ups
10 L-pull ups 7 regular pull-ups

Goals for 10/5 - 10/11:
Be able to kong and clear the table at the school
Be able to perform speed vaults well

[Matthew Wang]

10/7/08:

Was FINALLY sunny. I got out there and got a good 1.5 hours of training in.

Estimates:
30 speed vaults, getting a feel for them
20 reverse vaults (left and right hands), found out how to get them to work
5 kongs, my weakest vault, should have worked on it a lot more
A few wall runs
5 minutes of walking on railings (balance)
5 minutes of cat balace
10 turn vaults (each hand), just did them here and there
20 lazy vaults (each hand), just did them here and there
Other random stuff I can't remember

That's about it. Really need to focus and stay on one movement at a time for longer.


Goals for 10/5 - 10/11:
Be able to kong and clear the table at the school
Be able to perform speed vaults well

[Matthew Wang]

10/8/08:

Another disappointing day, as there was no training whatsoever.

[Matthew Wang]

10/13/08

Not looking good. I haven't had time to get much training or conditioning in at all lately. It's going to rain a lot again now, even worse.

[Matthew Wang]

10/14/08:

I FINALLY got some training in. And finally drilled those speed vaults which are shaping up nicely

Don't really remember how many reps of each i did but the approximate time:
Spent a good amount of time on cat leaps (15 mins or so), need to work on getting over the top ("topping out")
A few minutes on balance work.
20 minutes of speed vaulting
5 minutes of reverse vaults
5 minutes of lazy vaults

[Matthew Wang]

10/19/08:

Just played around with precisions today. The arc and tucking in the knees helps quite a bit. Getting more comfortable with precisions in general.

[Matthew Wang]

10/23/08:

Today I got a great hour of training in.

Warm Up:
Since I decided to just work on flow, no strengthening or anything, a small run and slight QM was my warm up.

Work Out:
Turns out I absolutely love working with flow. I spent a good half of my hour just doing lazy vaults, turn vaults, two handed vaults, and especially reverse vaults. The other half was working on kong vaults over a railing. Did my first kong to precision today. The railing is 5 steps away from the ledge I precisioned onto.

[Matthew Wang]

10/25/08:

Warm up:
I'm still neglecting this...again nothing intense today so no warm up was needed.....

Work Out:
1 hour working on Kong to precision
A bit of random turn, two handed, lazy, and reverse vaults during my 3.5 hours of being outside.

[Matthew Wang]

10/28/08:

Sweet! I have found local traceurs that I can now jam with.

Workout:
They brought their friends along so we pretty much ended up just talking half of the time. We did to vaults here and there though throughout our 2 hours there.

[Matthew Wang]

10/29/08:

Warm Up:
3 rounds:
ankle raises until mild burn
25 squats
10 pull ups (Before I could only get about 8 or 9, now I can do a good 10)
15 push ups
---------
jog 1/4 mile
QM for 2 minutes


Work out:
Got out there, and did a few wall runs. But then my right elbow started hurting from grabbing the pole on the wall runs so I had to end the training session. It really affected everything that required the arm to move.

[Matthew Wang]

11/1/08:

Work Out:
Practiced my handstand for at least 20 minutes. Barely managing my balance, I land hard when I bring my legs down to bail. Can hold balance for 2 seconds max.
10 minutes of varying push ups, such as, normal, hands in different positions, dive bombers, 2 second delays, and diamond.
5 minutes of working on "bench" pistols (from this tutorial:http://www.youtube.com/watch?v=MLBAbqEZIeU

[Matthew Wang]

11/4/08:

Warm Up:
3 rounds:
25 squats
10 pull ups
15 push ups
---------------
Jog 1/2 mile

Work Out:
It's getting slightly more structured...but...
30 left hand lazy vaults
15 right hand lazy vaults
20 kongs/monkey's (on a railing, need to work on diving into it)
Two handed vaults randomly around the railings while training
Same thing with reverse vaults...
...and turn vaults...

...and then suffer a knee injury from a bad speed vault......

[Matthew Wang]

11/6/08:

Warm up:
Bunch of random push ups for about 5 minutes.

Work Out:
One set of:
20 regular push ups
20 more push ups (with hands spaced out at different lengths)
15 diamond push ups
20 elevated push ups (body is parrallel to the ground)
15 dive bomber push ups
This took a bigger toll on my arms than I thought it would.

[Matthew Wang]

11/13/08:
Finally got to some training after a whole week
warm up:
Practiced rolls for about 3 minutes
-----------
3 rounds:
25 square
10 pull ups
15 push ups
---------------
Practiced rolls for another 5 minutes

work out:
practiced kong to precision for about 30 minutes, first training session in the rain. Sadly, no vissible progress At all.