Topic: PKAB's parkour and conditioning

[PKAB]

Well basicly the same story as half the other people on this page, ive been meaning to do this and finally did.

Oh yeah and I rarely lift weights even though I have a weight machine but I prefer pullups and other body weight exercises. I beleive both are effective though.
Some stuffs about me:
Name:Kai Sharp
Age: 12
Learning PK at: Boulder Crossfit COPK classes
Conditions: 4-7 Days a Week

GOALS
Clean Muscle Up-Currently a Struggling Muscle Up
Frontflip Perfection
Sideflip Perfection
Backflip Perfection
20 Second Handstan-Currently 17 Seconds
30 pullups one set- Currently 24
Be able to do a clean Climb up
100 Pushups One Set-Currently 82
Perfection of Lazy Vault
5 Dead Hang Pullups in a set
Edits to come...

Any ways I actually exercised today with a little workout circuit where you crabwalk to a place and then handwalk between two walls about ten feet and then do five laps of QM and then do Burpees down a gym mat and then back and it ends with ten dive bomber pushups. It easy for a while but I made sure I went through it enough times so that my limbs felt a little weak and I was sweatting. ALso did some 20 min conditioning at school in the morning and that was alot of qm, sprints and games. Not really a hard day but I have had days where I did 620 reps of assorted exercises. That was me cramming a good strong workout before our fitness tests in my PK class. I actually have already had a fitness log book thing for a while so I think my workouts are pretty organized.

Feel Free to criticize constructfully or offer advice.
See ya!

[PKAB]

Friday
my outdoor ed class went to Eldora today to crosscountry skii. It was alot tougher than I thought. I wanted to get more of a workout though so will all my friends were going down bunny hills I was skii hiking uphill. Friday is also when I train in gymnastics and other stuff. Finally got cartwheels down witjout bending my legs at all. Cross country skiing for five hours kind of beetme though.

Workout
-Gymnastics Work
-5:00 Cross Country Skiing

[PKAB]

Saturday
Today I have my PK class so thats pretty tough. The class goes on for two hours and has a workout of the day.

SATURDAYS WORKOUT
60 pullups
60 Full Dips
Lunges
HIgh Knees
2 Sprints 100Meter
Jog 1 1/2 Mile
Intermediate Conditioning Circuit x2

After Class me and some friends went out for a jam session. First we walked to a place to play a game of roofball. Once we got there we played for like five minutes and then got kicked out. Then we explored will doin some joggin and skipped from hotspot to hotspot. We found an awesome new place and then did a really long conditioning circuit that we did twice and that gave me another pretty good workout. Then I got a call and had to get home fast so I jogged about a mile and a half home.

[PKAB]

Sunday
Technicly today is my rest day and It was well needed. I feel so sore and tired it feels like I got hit by a car. So I didnt condition but I did alot of technique training and stretching. I made some calls and got a bunch of my friends (all my friends are Traceurs and thats so awesome) to come over and do some training.

WORKED ON:
Casting
Dash vaults (finally got them down)
Cat hangs
Flow
Wallspins (got those down too)

Also today I got my broad jump too six foot two inches and Thats big for me because I
Am only four foot nine. So yay!

[Ryan Ford]

nice to see a workout log for you on here! keep it up and i will chime in with comments or advice from time to time. i noticed you said you got kicked out of a place for playing roofball? thats probably not a good idea. remember, if you get kicked out somewhere, it can affect all the other traceurs in the area who might train there as well. please stay responsible!

[PKAB]

Thanks! And sorry. I should be more considerate of other traceurs and also of other people.
-------------------------------------------------------------------------------------------------------------------------
monday
i feel restless. I didnt have time to do the long workout that I wanted to do today. After school I has Zach Groenwald (His name on apk is Zach Groenwald aka campus) over and we trained for
About an hour but it was just technique. That flowed strait
Into dinner and then homework (blech) took up all my time. I managed to do a measly workout
Of 50burpees, 25 lunges each leg, 50feet of qm and 50feet of gallop qm. I guess since i have soccer tommorow wednesday I will make up for
Today. Feeling a little pissed because at school this kid was like "hey kai can you show me some parqueer" and i Am still fuming. He told me patkour is pointless so tommorow I am gonna take his hat and put a few walls and fences behind me and then keep his hat till he gets the point and apologizes. Its a great non violent way to prove a point about parkour. Well its better than getting into a fight anyways.

WORKOUT
50 Burpees
50 Lunges
50 Feet QM
50 feet Gallop

[PKAB]

TUESdAY

Today I had soccer practice. Its actually more of a workout than it sounds. Our coach makes us do alot of sprinting, jogging and basic pilates. I dont really feel like going into detail because I am pissed off. Half the players on the team are parkour haters and that doesnt go aloung with the teamwork crap. Sorry I am just having a bad day.... I need to go take a few wacks at the punchin bag now to work off some anger.

[PKAB]

WEDNESDAY

Today I got to do a new workout. I planned it out first and then strapped on some wrist supports and went down to my exercise room. Maybe this sounds like an easy workout to you but afterwards my arms were quivering and shaking and I couldnt even do a handstand because they were so weak. Here goes:

WORKOUT
50 Push Ups <--- 2sets
25 DiveBomber PUshups <----2 sets one ten and one fifteen
25 Walk Up Pushups <----- 3 sets 10 10 5
2:00 Plank
25 Laps of QM sprinting No Breaks 1lap=40 Feet  <----1 set
50 V ups <----2 sets 25 25
25 V Knee-Elbow Touches <---- 1 set
50 Broad Jump Burpees <--- 1 set
25 Dips RIght anle <----3 sets 12 9 4
50 squats <--- 1 set
75 situps <--- 1 set
25 Chinups <--- 1 set

425 Reps assorted exercises

I feel pretty good about myself now though because for me that was a pretty hard workout. I always save my workout in my Paper Journal So I will be doing this again. For the people that are super fitness smart is there any exercise I should add or take out? Am I over doing it or was this a redicolously easy workout? I had Turkey Meatloaf for dinner so protein and a couple protein shakes. I need to eat more protein because I am partly vegetarian (no Salty Meats, only Birds and Fish). ALso I worked on technique for about forty five minutes with a local Traceur after school at a local technique hotspot. Now I need to go take a shower and go to bed. uuuuuuuuuuug I am going to be feeling this in the morning. But I will feel great though!

Advice is Very Appreciated!
Thanks for looking at this log.

[Ryan Ford]

your enthusiasm seems great, its good to see you are working hard outside of class. your workout tendencies seem geared more toward endurance and stamina (high reps) rather than strength (low reps). although it is hard to tell since you are only listing how many reps you do and not how many sets it takes you to complete them.

looking at your goals, here are a few pieces of advice:

- make sure you are pulling all the way to your chest on your pull ups (or as high as you can). this will help you progress toward a clean muscle up.
- throw in some climb up negatives and muscle up negatives into your workout. lower down as slow as you can. this will help you learn the technique while also building strength.
- keep working those dips and pullups. if you are capable of doing more than 10-15 at once, try adding some extra weight. keeping the reps lower will develop strength faster.
- work on your wall handstands and start trying some wall handstand push ups. these will help you develop more strength needed to stabilize yourself during free standing handstands.

[PKAB]

Okay I edited the post to have sets because I wrote those down in my paper journal. Thanks for the advice I will start working in wall hanstand pushups, dips and pullups. I guess I like stamina and endurance because I have played soccer since preschool whereas a rock climber might prefer outright strength more depending on the type of climbing. I am very happy I decided to keep pushing myself and working out because its a main reason of why I felt comfertable moving up from the beginner class. I actually thought everyone was going to move up! I will try to follow your advice as best as I can though.

[PKAB]

Thursday

     A little sore around my armpits and my whole core from yesterday and my hands were murdering me but I didnt let that stop me from working out. +1 to Max .G his training Journal had a workout that gave me an Idea for my workout.

Thursday Ladder Workout

15 Wall Handstand Push ups <---1 set (Hard!)
15 Dead Hang Pullups <--- 3 Sets 555 (dang Calouses!)
3 two minute Planks
50 Burpees
15 deadhang chinups <---2 sets 10 5

Ladder

10 Kipping Pullups 0 Pushups     10 Box Jumps
9 Kipping Pullups   1 Pushups     10 Box Jumps
8 Kipping Pullups   2 Pushups     10 Box Jumps
7 Kipping Pullups   3 Pushups     10 Box Jumps
6 Kipping pullups   4 Pushups     10 Box Jumps
5 Kipping Pullups   5 Pushups     10 Box Jumps
4 Kipping Pullups   6 Pushups     10 Box Jumps
3 Kipping Pullups   7 Pushups     10 Box Jumps
2 Kipping Pullups   8 Pushups     10 Box Jumps
1 Kipping Pullups   9 Pushups     10 Box Jumps
0 Kipping Pullups   10 Pushups    10 Box Jumps

I actually Liked this one alot and by the end my calouses were a blueish grey colour . I am starting to introduce more strength exercises though. Ihave soccer tommorow but I should be okay because that is mostly legs conditioning. i feel great though and I will definitly be doing this workout again. Also I was technique training alone today for about forty five minutes.

[PKAB]

Friday

Wow the week zoomed by!! Today I have soccer practice. So a tiring leh workout. I like my coach because he gives us a workout. Practice is one and a half hours long and today was alot of jogging and drills. Afterward My feet were pretty sore. A good sign! After this season I am not doing soccer and I am gonna getting a membership at a bouldering gym. Depending on my grades.

[PKAB]

Saturday

Today i hadthree hours of parkour class. we had two workouts. Forty dips. Forty pullups. Then i did twelve big sprints, 50 situps and 50 pushups one set.. After parkour me and threeother trained until like seven o clock.

Saturday
12 parking lot sprints
50 situps
50 pushups
40 dips
40 pullups
Technique training

Tommorow=trip to cat fountain!!

[PKAB]

Sunday

Trip to cat fountain!!!!!!!! Cat fountain is the coolest place for training I know. Its basicly a bunch of giant stone squares. During the summer it has water and during the winter none. I like both. You can look at a hotspot write up at copk
www.coloradoparkour.com/articles_skyline.html

So we left at 10:00 and trained from about 11:00 to 2:00. Cat Fountain is Really just amazing and I wish I had more time. We started off with me teaching some of the newer Traceurs how to get more fluid Climb ups and everyone trained for a while after. We actually played a game of Capture the flag at all of skyline park. Today is supposed to be my rest day but That to me just means technique training day. We were pretty sore though afterward. We basicly got back and trained at a local School till Everyone went there own ways.

[PKAB]

Okay I just wanted to post this:

Monday:Stamina Training (usually lots of Stamina exercises stems, qm laps with no breaks)
Tuesday: leg conditioning (soccer)
Wednesday: endurance (usually at least 375 reps of endurance exercises with 1-3 sets each exercise)
Thursday: now strength (usually hard exercises low reps)
Friday: leg conditioning, gymnastics work (stretching handstands,

Saturday: pk class with workout and technique training after
Sunday: technique training/rest day

[PKAB]

Monday

 I feel like I have come a very long way since the start of my parkour training only four and a half months ago. I know thats nothing to alot of you guys but its cool thinking i have been doing parkour for over a third of a year. It just kind of swept in and took over my lifestyle. In a good way though my life needed a
Complete overhaul. I wasnt out of shape or anything but my life had no drive at all.

Anyways today I just worked out and now its tiring to just put my arms strait above my head.
I have grown to really like these ladders so I did one today.

Workout

25 kipping pullups
25 elbow knee core pullups
25 burpees
ladder
(dips right angle)

10 dips   0 divebombers   10 vups
9 dips.   1 divebombers.  10 vups
8 dips.   2 divebombers.  10 vups
7 dips.   3 divebombers.  10 vups
6 dips.   4 divebombers.  10 vups
5 dips.   5 divebombers.  10 vups
4 dips.   6 divebombers.  10 vups
3 dips.   7 divebombers.  10 vups
2 dips.   8 divebombers.  10 vups
1 dips.   9 divebombers.  10 vups
0 dips.   10 divebombers.  10 vups

Ug I am exhausted.

[PKAB]

Tueusday

I am sick. I really hate this. I am most likely not going to go to practice but I really want to get some leg conditioning and some good exercise so I may go. I will edit if I go or if I decide to work out on my own.

[Justin L.]

Friday!
my outdoor ed class went to Eldora today to crosscountry skii. It was alot tougher than I thought. I wanted to get more of a workout though so will all my friends were going down bunny hills I was skii hiking uphill. Friday is also when I train in gymnastics and other stuff. Finally got cartwheels down witjout bending my legs at all. Cross country skiing for five hours kind of beetme though.

FRIDAY
Breakfast: toast
Lunch: sandwich and trail mix
Dinner: tacos

Your eating habits from this post sound a bit off. Trail mix is great, and so is a sandwich, use healthy bread though. And you should definetly have something other than toast for breakfast. Maybe Special K or some other healthy cereal with a piece of fruit or vegetables? Dinner, I know, is always just eat what you want. But with your taco or pizza or whatever, try to have fruit or vegetables.

Your workout so far sounds great.

[PKAB]

Yeah i usually eat great with lots of salad thats why I usually dont post my meals but the field trip that day threw me off i forgot my real lunchat home and didnt have any veggies with dinner but usually I have lots of pineapple and juice and salad but I do need better breakfasts so I will get some oatmeal and special K next time i am at safeway. Thanks for the advice!

[PKAB]

Wednesday

I just got hit by a train. Not really I mean just Metaphoricly. I am not going to be all like Oh the workout I just did was a piece of cake because it wasnt for me at all. This was a killer workout, one of the hardest iv done but I feel good that I got through this in about an hour. I feel like sphaggeti really. When I planned this workout I divided it up but they were still consecutive. Here it is:

WORKOUT

ARMS AND CORE
50 Pushups <---1 Set
50 V-Ups <---1 Set
25 Knee to Elbow Pullups<---2 sets
25 Right Angle Full Dips<---2 sets
25 Dive Bombers<---1 set
25 Pulse Ups<---1 set
50 Towel Flys <--- 2 Sets
50 Monkey Pullups<---2 sets
2:00 Plank
1:00 Rest
2:00 Plank
1:00 Rest
3:00 Plank
LEGS<---All 1 Sets
100 Box Jumps
50 60 foot sprints
50 squats
50 tuck jumps
50 broad jumps

PILATES
120 ft basic qm
120 ft Walking Lunges
120 ft Gallop
120 ft Duckwalk
120 ft Kong qm
100 Situps
50 chair dips
50 Bicycle Kicks (25 each leg)


Now I feel broken physicly but feel great mentaly because I mad it through that without cutting corners. Now I need to go have a big protein shake and stretch for a while. I am exhausted.