Topic: Matt Z's log (up for tips and comments)

[Matt Z]

So I have been practicing Parkour for about a year now but have not kept up on my training journals. They have been inconsistent and sloppy. I have also changed my philosophies and goals over the past year too. I have gone from strength training to cardiovascular endurance and a more gymnastic approach to a workout routine. Instead of just posting exercises, I will post all physical activities relating to Parkour.

Feb 9, 2010
I had high hopes of training in good weather conditions today but just upon leaving class, it started snowing... bad. Usually I would say "this shouldn't ruin my ambition."  But I decided I would just workout indoors later in the day.

Dive bomber push-up: 5 reps, 3 sets.
L-sit on finger tips: 3 reps, 3 sets hold for 10 sec.
Frog Stand: 5 reps, hold for 10 sec.
Tuck Planche: 3 reps, hold for 10 sec
Planche: 2 reps, hold for 20 sec.
Crunches: 50 reps, 2 sets.
Flat leg sit-ups: 20 reps, 2 sets.
Triangle pushup: 20 reps.

All with stretches before and after workout.

[Matt Z]

I didn't type a log for yesterday, Feb 10, even though i did get a good workout.
(It was a snow day) So yesterday I went into our snowed over courtyard and did some Quadrupedal movement (Gallops, mini-kongs etc)
It can be pretty exhausting in snow too. Later in the day I went sledding with friends and ran many times up slippery slopes.

Today, Feb 11, 2010
I didn't have time to get good training in, but I did do some of the following at a park in about 6 inches of snow:
First, I noticed that old shoes with worn out grip don't handle well in snow it was kinda a downer.
I did get in some cat walks on poles and some planches on elevated surfaces. Also some pole pushups and skull crushers.
After I while of this, I noticed I didn't have much time left till work and ran at my gym (despite how much I hate treadmills) for about 20 min.

Over all, I think it was an okay day. I wish I had more time to practice dash and kong vaults though.

[Matt Z]

I keep finding myself without enough time to type out my training everyday, so here I am, filling in everything.

Feb 12, 2010
Gym

Triceps pull downs. (still can't muscle up as good as I want to) 10 reps 3 sets, decreasing weight 10lbs. every set. Starting weight: 60lbs.
Lat pull ups(seated) don't know what they're called: 10 reps 3 sets 60lbs.
leg raises: 20 extended leg and 20 knee raises

Feb 13, 2010
Rest day.

Feb 14, 2010
Today was going to be a rest day, but I decided to run on the way to my gf's house.
Also, I have started running on the balls of my feet instead of heel-to-toe.
About a couple months ago, I started running as I noticed my stamina sucked and I couldn't do much training  for parkour without stopping and catching my breath. So I started by running a mile. The next day my back (which previously had a slipped disc) hurt so bad that I couldn't do much physical activities. For a while I felt hopeless, that me back problems were limiting my ability to participate in parkour. I still practiced vaults etc, only I didn't run. Then I came upon an article about running on the balls of your feet (even running barefoot) and since then I can't stop running, I felt like forest gump in a way. I have read about 20 articles on the proper way to run and have taken advice from all of them.

[Matt Z]

Feb 15, 2010

My day was full of snow, which did help for a couple workouts.

Ran: about 1/2 mile to park.
Started with unconventional workout on bleachers: Precisions, pushups, ended with dive-rolls off of bleachers.
Cat walk along wood 6x6 stud, about 100 feet.
More precisions from bench to 6x6 wood. (long distance, I will have to measure next time)
Pole pushups elevated 10' off ground.
Dash vaults on bench (hard to maneuver in ice)
More cat walks.
Walked back to bleachers and finished dive-rolls.
Ran back to my gym till a cop slowed and looked like he was about to confront me (I was wearing all black and a balaclava beanie) Once cop turned, I sprinted to my gym to pick up my car.

NOTE: I didn't count reps, I was to excited that I found a perfect park with many training obstacles in it.

[Matt Z]

Feb 16, 2010

Rest day for feet (pulled tendon)

Core training day: midsection.

Bridge: 40sec, 2 sets.
Side Bridge?: 30sec, 2 sets.
Pseudo planche push-ups: 5 reps, 2 sets. (just started)
Crunches: 50 reps, 2 sets.
L-sits: 5sec.
L-sits to tuck planche: 3 times. (almost into handstand)

(NEW!)
Goals:

• Strengthen triceps for better muscle ups.
  
• Complete L-sit to tuck to handstand
• Improve Dive rolls

[Matt Z]

Feb 17, 2010

Rest day, tore my peroneus longus in my left foot.
I so miss Parkour right now, It's such a nice day, and it was a nice night last night.

I can't wait till I heal.

But until then, rest, protein, rest, heat and cold every now and then...

[Matt Z]

Feb 18, 2010

Yet another rest day...

I guess the only good thing about this is my muscles and tendons will have less of a chance of getting pulled next time.

[Mathew C]

Why not just focus on your upper body while your foot heals?

[Matt Z]

 

Why not just focus on your upper body while your foot heals?

I don't want to fatigue myself. I want this foot thing to heal as soon as possible.
If my body only has to focus on my foot healing, it should heal quicker. I can't wait to get back outside though.

[Matt Z]

Feb 19, 2010

To my surprise, I was fully healed when I woke up.
I used to day to train well, but didn't run much in case my tendons were still healing.

Went to park with friends and did many exercises.

Bleacher pushups
Bleacher dips
Cat walks.
Ground kongs
Canter
Regular quadrupedal movement.
Worked on muscle ups. (one arm up at a time and then getting all the way up. On the way back down, going as slow as possible, keeping proper form)
Pole push ups.
Running Diving rolls for better fast movement form.

Reps and sets were not counted...

Also, did some nonconventional (if you can call the above movements conventional)
Pushed huge ice ball across field (was pretty tough)
And made snow man

[Matt Z]

Feb 20, 2010

Rest day/ was to busy to do much.

[Matt Z]

Feb 21, 2010

Dive bomber pushups: 10 reps, 2 sets
Planche Pushup: 10 reps, 3 sets
Triangle pushup: 10 reps, 3 sets
Frog stand: 20 sec
L-sit: 5 sec, 2 sets
Pistols: 4 (each leg)
Bridge: 30 sec
Side planche: 30 sec
Russian Crunches: 30 reps
Stretches of legs arms etc.
Back stretches for slipped disc.

Goals:
Strengthen triceps for better muscle ups.
Complete L-sit to tuck to handstand
Improve Dive rolls

New idea. Create workout pattern to focus on different body parts.

Monday: Sprinting + leg workouts (precisions, Cat walks, Ground kongs, pistols, jump squats, pole balances, shin raises)
Tuesday: Techniques (vaults, climb ups, rolls, dive rolls)
Wednesday: Upper body (handstand pushups, pole pushups, dips, chin ups, planche pushups)
Thursday: Techniques (vaults, climb ups, rolls, dive rolls, look up tutorials)
Friday: Rest day, if feeling rested, gym strength training (cabled chin ups into dips, weighted dips, flies, weighted shrugs, weighted squats and calf raises, Biceps, forearms, lat workouts, lower back workouts, ab workouts weighted)
Saturday: gauntlet: Park, Home, etc. sprinting all the way.
Sunday, rest day.

[Matt Z]

Continuing with weekly workout plan.

Feb 22, 2010

Sprinted in snow, about 15 minutes. Fell a couple times (slippery as hell)
Stopped at park and did pole balances and pole pushups.
Sprinted a bit more.
Stopped at bleachers and did many rolls, dive rolls etc.
Once I was frozen in layers of ice and snow, I ran to my girlfriend's house and dried up a bit.

This is the end of my training journal for today.
Yeah, It was messy out there. Also, having K-swiss ariakes with smooth soles instead of snow shoes really sucked.
I couldn't do as much as I wanted to.

Note: get spiked snow shoes.

[Matt Z]

Finished Goal!: Got ice shoes (yaktrax)

Feb 23, 2010

Replaced techniques (from workout plan) with planche progression and other body weight workouts.

Planche push-up: 10 reps, 3 sets.
Dive bomber pushup: 10 reps, 3 sets.
Side planche(s): 30 sec, each side.
Bridge: 30 sec.
Frog stand: 20 sec.
L-sit: 10 sec, 2 sets.
Crunches: 50.
Russian Crunches: 20.
Triangle pushup: 10 reps, 3 sets.

Stretches before and after.

Tomorrow, Do techniques or work on strength in gym (focus on muscle groups)

[Matt Z]

Minor injury... 

Healing for a couple days. I never knew how weak one's body could be.
I've been very careful but didn't watch out for a couple things.

[Matt Z]

Feb 24-25: Healed.

Feb 26, 2010

Tried out new Yaktrax, they worked quite well but after the first time of using them, they slip off of your shoes.
It probably didn't help that I used them on the K-swiss Kirovs (which have quite smooth tread)
I'll have to do some modifying. Or make my own...

Sprinted in varying amounts of snow. (3-10 inches)
I don't know the distance, I was mostly testing out the shoe grips.

[Matt Z]

Feb 27, 2010

Worked most of the day and night but fit in an hour of intense training in snow.

Climb ups on thin wooden 4x4. (finally got the technique down)
Practiced split foot kongs straight into running.
Practiced dash vaults into running.
Sprinted in about 6inches of snow.
Climbed up hill, yaktrax failed at this point.
Sprinted back to house (various terrain thick snow and hills).
Avoided sidewalks as much as possible.

[Matt Z]

Feb 28, 2010

Worked. My back is killing me. I'll chose today for a rest day.
Tomorrow if I don't have work, i'll fix my yaktrax and work on my strength at gym.
After gym, if I don't have work, I may just run in the snow with my improved yaktrax.

[Matt Z]

March 1, 2010

Worked on strength at gym
Dips
Pull ups
Pulldowns (cable)
Pulldowns into triceps pulldown.
Lat rows on bench.

I would put weights and reps but I forgot some things and i'm not going to make it up.
I did get a very good workout though. My lats, pectoral and triceps muscles are sore and may take a while to heal.

[Matt Z]

March 2, 2010

Sick, very sick.
no workout today.