Hello All,
I've decided to get my arse into gear and having to answer to other people seems make that oh so much easier. I prowl around quite a few forums, mainly lurking. I decided to open up a training log here because this community most closely matches my training philosophies (don't be fooled by my initial program
).
So here I go. Since this is my first post I'll try to make it comprehensive.
First a bit about myself- I'm a whitewater kayaker but also drawn to Parkour. I enjoy it's philosophy and just generally believe in healthy body = healthy mind. Plus, it's good to know that you can get quickly and efficiently from A to B through varied terrain, who knows you might get chased by James Bond someday...
- I'm 74kg at 178cm. My body fat is around 13% (measured at the supriliac - I still have to do a multi-fold measurement for greater accuracy, since most of my subcutaneous fat seems to be at the supriliac...)
- I have a background in Wing Chun and climbing/bouldering
- I'm a desk jockey and therefore don't get a lot of movement in by default throughout my day
My general goals- Reduce body fat by at least 5%, maybe put on some lean mass
- Strong core, strong shoulders (as much as possible, my pectoral is missing on the right side [Poland's syndrome] but I don't notice that except for throwing movements).
- Get regularly into and improve at Parkour
- Just generally rule and get my body into well-oiled machine status.
- Attain at least Level 3 across the board on Chris and Steven's Skill Standards
My initial specific strength/skill goals- L3: 10s advanced tuck planche - currently I can do the advanced frog for ~30s
- L3 (modified) 10 muscle ups on the rings - currently 0
- L3: Avanced climb-up - currently somewhere in the intermediate region. I do the push-up/dip motion but tend to lead with one arm
- L3:9ft broad jump (2.8m for us Europeans) - currently in the region of 2-2.3m (that's 6-7ft), I haven't tested it in a while
- L4: 5s full planche - currently can hold about that time with one leg tucked (maybe my form isn't spectacular). I'm currently training at the advance-tuck level
- L3: 2 full ROM HSPUs against Wall, hands on paralletes - currently can do about 5 with hands on ground
- L3: 5k in 18:00 - Extrapolated from my current Cooper test performance I probably would take around 19:00
My program as of 14. January 2010Since it's quite cold and snowy here in Switzerland at the moment I'll by working out mostly indoors. I bought a copy of Building the Gymnastic Body and some rings and have structured my workout around that. I plan to keep to this program for the next 8-12 weeks. When spring starts arriving I'll be building in more and more outdoor and Parkour specific elements. And, of course, I'll be going paddling a lot in the spring melt.
I will be strength training four times a week Mon/Tue and Thu/Fri
In the following exercises I plan to always do [EDIT]
three sets (Yes Chris, I've already had to amend the volume
) of alternating pairs of A&B / C&D (A1 > 30s > A2 > 1min > B1 > 30s > B2)x3, then the same with C&D. ~5mins rest between first and second alternating pairs. This is just a first idea. I'll scale the set structure as necessary to get me over loaded at the beginning of the 8-week cycle and enabling me to transition to a 'hopefully' under loaded one or two weeks at the end, before starting the next cycle (as per Sommer's 'Steady State' training cycle).
Preceding the below workouts will be a warmup session where I'll do some burpees, some running outside (if the weather and/or my sissy nature permit) dynamic stretching and Sommer's wrist prehab sequences, pullups, pushups, squats etc.
Monday:A1) Advanced frog stand; 12s
A2) Bulgarian pushups XR; x3
B1) Advanced-tuck back lever XR; 12s
B2) XR rows bulgarian (feet elevated);
[EDIT 20100118] x4C1) Advanced-tuck front lever XR; 12s
C2)
[EDIT 20100118] Graduated Pistols (1ft height); x3 each side
D1) L-sits XR; 12s
D2)
[EDIT 20100118] Curlups; x5
Tuesday:A1) Advanced frog stand; 12s
A2) XR dips; x3
B1) Advanced-tuck back lever XR; 12s
B2) Inverted XR curls; x3
C1) Advanced-tuck front lever XR; 12s
C2) GHR; x3
D1) L-sits XR; 12s
D2) Hanging leg lifts (on pullup bar; aiming to touch the bar with my feet); x3
Thursday:A1) Advanced frog stand; 12s
A2) HSPU (against wall); x3
B1) Advanced-tuck back lever XR; 12s
B2) Bulgarian pullups XR; x4
C1) Advanced-tuck front lever XR; 12s
C2)
[EDIT 20100118] Graduated Pistols (1ft height); x3 each side
D1) L-sits XR; 12s
D2) German hang-pull; x3
Friday:A1) Advanced frog stand; 12s
A2) XR muscle ups (negatives); x3
B1) Advanced-tuck back lever XR; 12s
B2) TOP pulls, advanced tuck position; x3
C1) Advanced-tuck front lever XR; 12s
C2)
[EDIT 20100115] Jump deck squats; x5
D1) L-sits XR; 12s
D2) V-ups;
[EDIT 20100115]x5
All exercises taken from Coach Sommer's BtGB, please ask if some of the abbreviations aren't clear. The program itself has been modified slightly from the gymnasticbodies.com user killroy70. My thanks to him.
So, let's see how it goes!
