Topic: Supplemental Parkour-Specific Training Program

[Ryan Danks]

Anyone have one? I have been going back and forth with many different fitness plans and I'd like to just settle on a specific plan to supplement parkour-specific attributes.

I know the easy answers: WoD, make my own, etc. I'm inquiring to see if anyone has a regimented routine that they follow with the goal of simply maintaining parkour training by working appropriate attributes that are necessary to parkour performance.

Thanks guys!

[Rafe]

There are really no specific programs designed for parkour and that is at it should be. Right now the vast majority of community are novices as far as physical development and novices need generalized programs. A good basis that most of people who understand physical conditioning in the community have pointed to over and over again is Mark Rippetoes starting strength, add parkour and you have a fairly complete GPP program if you train PK intelligently. Once the basic barbell stuff is established adding in elements of gymnastics strength progressions, sprints and possibly light aerobic base work would be intelligent additions to the program. Making it more specific then that is going to depend on the athlete their progression in parkour and their strengths and weaknesses.

[Ryan Danks]

OK, looks like I'm picking up Starting Strength, then.

What about the other aspects of training (gymnastics, flexibility, cardio)? Is there a system for that like the Starting Strength?

[FastGuppy]

Flexibility can be trained while on SS as well. A modified SS plan will also work for gymnastics as well.

As for cardio you can't optimally improve both cardio and strength at the same time. It's recommended to just do strength at first.

SS will be a good place to start and that's why so many people recommend it on the site.


---

Steve, and Chris --- Help me make a program for doing home work earlier in the day. If I don't you can punish me by taping me doing power-cleans and posting them on the web.

[Andy Animus Tran]

I'd probably spend at least a year on the barbell strength stuff before you even start to think about gymnastic strength skills, depending on genetics.

[Chris Salvato]

I'd probably spend at least a year on the barbell strength stuff before you even start to think about gymnastic strength skills, depending on genetics.

Coming from someone who can do full ROM HSPU on parallettes, Freestanding HSPUs on the ground, every variation of a HS Press and L-sit, as well as a mediocre V-sit, straddle front lever and straddle plance, I don't think that barbell strength is necessary for gymnastics skills.  I think that weighted chinups and dips trained via barbell principles is going to help a ton, but i don't think that BB strength (DL, Squat, Bench, OH Press, Oly Lifting) is necessary at all - not by a long shot - for gymnastics strength skills and progress.

[Andy Animus Tran]

I think it's easier/faster..  Although that may be because I just try random gymnastic strength skills months apart and see how my strength correlates to the next step in the progressions..  Maybe my opinion would be different if I actually devoted a good amount of time to the skills themselves.

[Ryan Danks]

What about Crossfit? That trains both aerobic and strength capacity at the same time.

I noticed that not a lot of people recommend that. Why not?

[Andy Animus Tran]

I don't thin CrossFit as described works strength for crap unless you're an absolute novice.

[Chris Salvato]

Despite CultFit's claims, it is not a strength program.

[Ryan Danks]

Ok, I have 3 quick questions.

1) How long should I stay on Starting Strength before moving to other elements?

2) When I begin to cycle between working strength and endurance, do I completely ignore the other during the cycle and return to it later?

3) What is next after Starting Strength?

I am really bad with goal setting for my training, which is probably why I've had such a hard time sticking with a program in the past. I came upon an article on EMI that I think would help me in this area. The article lists a number of skills and levels for each. Working towards those levels would be ideal for me to keep motivated. The article is found here: http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/

Is anyone else doing this? It would be great to see what others are doing with it as far as routines and such.

[Andy Animus Tran]

Ryan, I would stick to SS until you are no longer making good progress/stalling on your lifts/etc.  This might be in eight months.  It might be in a year.  It might be in a couple years.  Depends on you.  From there, you can come back to us.

[FastGuppy]

Ok, I have 3 quick questions.

1) How long should I stay on Starting Strength before moving to other elements?

2) When I begin to cycle between working strength and endurance, do I completely ignore the other during the cycle and return to it later?

3) What is next after Starting Strength?

I am really bad with goal setting for my training, which is probably why I've had such a hard time sticking with a program in the past. I came upon an article on EMI that I think would help me in this area. The article lists a number of skills and levels for each. Working towards those levels would be ideal for me to keep motivated. The article is found here: http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/

Is anyone else doing this? It would be great to see what others are doing with it as far as routines and such.

1. You'll stop when the amount of weight you go up by lowers. About every two workouts on a lift go up in 5 pounds. Once you plateau you'll be doing an intermediate workout.

2. You should stay away from intense workouts for endurance while SS. If you're competing or something weight it at the end/beginning of the year and/or if you want to do it in the middle of the year do SS 2 times a week instead of 3.

3. Once you advance to an intermediate stage it will be up to you what to do. If you continue the weight route then you will probably be working out more each week and doing more exercise. Progress will get slower and slower as you go, but you're still not half way to the top of the curve plateau.

[Ryan Danks]

Those answers are a little disheartening. If their true, then so be it, but I wanted to get into some heavy parkour training. It will take me a year or more before I can get started? Or is this suggestion only for supplementary training?

[FastGuppy]

You can start parkour and do weight training as well.

Couple rules of thumb.

Keep hard workouts all on the same day.

Do strength workouts before cardio

Do coordination skills before strength. Handstands, rail balance or something else.

If you're just starting parkour then you should be practicing things like rolls, backward rolls, landings and foundation stuff that you should learn. Once you can squat at least 1.5 times your bw you can get into about flips, jumps and such.

Strength and power can help you A LOT. Better climb ups, better coordination, faster and higher jump.

What is your SS program? You can add movements to the program. Some people think you have to follow it to heart, but if you want to do muscle-ups, it's good to add in dips, pull-ups and planche (take out the bench) practice. It depends on your goals.

I'm still on the basic SS program still because I had a lot off time off between (annoying). If you're on basic SS for a year that means you have made huge gains

[Ryan Danks]

Well, here's what we do around my home. My wife likes to run, hiking/trailrunning, etc. Typical female fitness type. I don't do the gym classes with her, but we do like to get out and run some really hard runs. (Don't take that as I'm any good at it

I practice martial arts (wing chun-krav maga esqu [JKD/Kali]) and want to start implementing parkour training into it all. I'm currently out of shape, my wife goes easy on me during the winter season when it's cold, and I haven't been back to the dojo in several months, but am attending full-time again.

My body rebounds quickly, been physically active for more than 20 years now (mostly), and I adapt to new routines that are similar to what I've done in the past (weights, bodyweight, general movement and jumping) fairly quickly. I would like to start parkour, continue my martial arts training, and be capable of still hanging with my wife on her runs/hiking.

I know SS works wonders with this, but what else can I do at the same time to still be active in these activities? Spending a year on one element of fitness seems subpar to me. That article I posted says to pick 6 or 7 skills, train them to the desired level, then move on to another 6 or 7. That seems more in line with what I know, which I'm trying to put aside and take advice here

Thanks guys

[FastGuppy]

Well, here's what we do around my home. My wife likes to run, hiking/trailrunning, etc. Typical female fitness type. I don't do the gym classes with her, but we do like to get out and run some really hard runs. (Don't take that as I'm any good at it

I practice martial arts (wing chun-krav maga esqu [JKD/Kali]) and want to start implementing parkour training into it all. I'm currently out of shape, my wife goes easy on me during the winter season when it's cold, and I haven't been back to the dojo in several months, but am attending full-time again.

My body rebounds quickly, been physically active for more than 20 years now (mostly), and I adapt to new routines that are similar to what I've done in the past (weights, bodyweight, general movement and jumping) fairly quickly. I would like to start parkour, continue my martial arts training, and be capable of still hanging with my wife on her runs/hiking.

I know SS works wonders with this, but what else can I do at the same time to still be active in these activities? Spending a year on one element of fitness seems subpar to me. That article I posted says to pick 6 or 7 skills, train them to the desired level, then move on to another 6 or 7. That seems more in line with what I know, which I'm trying to put aside and take advice here

Thanks guys

You should be able to run still if you do it after your workouts on the same day. You need to make sure you manage your fatigue and recover properly. Martial-art training is hard so you'll have to minimize some of that. I had to. I do some BJJ and boxing and I can't spar much nor can I do many of their workouts because they always go to the point past failure. Just do enough that you learn from it.

You should only do 4 hard lifts a workout.

In SS it will be something along the lines of


Workout 1

Squat 3 by 5

PPPUs 3 by 5

Overhead press 3 by 5

dips 3 by 5

Workout 2

Squats 3 by 5

Power-cleans 3 by 5

Pull-ups 3 by 5

Dead-lift 3 by 5

[Andy Animus Tran]

Martial arts training is just glorified cardio (not saying that in a bad way.. I'm pretty well-versed in many martial arts), for the most part.  MMA-type martial arts are a different ball game, but with traditional martial arts...  You can do that with SS.  You can do Parkour with SS, as well.  The workload/volume will be quite high, so it might start to run you down a bit.. but what I'd then recommend is just start programming in deloads to your SS instead of going linearly progressive.  This is just to give your body a chance to recover every so often.  I'd also probably just do two days of strength a week, do your MA, do your Parkour, and listen to your body carefully.

[Ryan Danks]

@Andy: What does deload mean? Most of the beginner programs for SS are 3 days a week. What would I do for only 2 days?

[Andy Animus Tran]

SS asks for 3 days a week, but uses an ABA BAB format.. Just do AB AB AB.

A deload is when you literally deload the exercises for a week to about 40-50% of your 1RM to give your joints, muscles, etc. a chance to relax and recovery while you still get the motor entrainment, CNS activation, and technical experience of performing the lifts.  It's sort of like another form of active recovery.