Topic: Lo Juinn Cherng's Training Journal (comments and advice requested)

[Leland]

I'm very new to this and I decided to keep this journal to keep track of my progress

I'm not very fit, but working on it. Movements currently capable of: Lazy Vault, Rolls, Landings, Speed Vaults

Level:
Lazy Vaults
Getting better, still getting used to the movement, doing these whenever I see something of suitable height

Speed Vaults
Just back from a session where I tried speed vaults for the first time. However, realize that I can only do it on my left arm and not on my right, seems that I have a problem leaning my body to the right. Should I make being able to do it on both sides a priority?

Rolls
Getting smoother with each passing day, rolling is starting to become natural to me.

Goals:
Fitness
Do a real good form pull up, then muscle up. Get strong enough to get up anything that I can grab on with my fingertips, even if it is slippery. Frog stance planche, 20 seconds (current record 12, but was a one time thing).

Movements
Learn and get use to all the basic vaults (Lazy,Speed,Kong), then work on wall ups to reach a respectable height.

Training currently:
Doing lateral body lifts, since I can't do a single pull-up yet. Finger-tip push ups. Some squats. around 30 in sets of 10 for the first 2 and 60 squats in sets of 20. (With plans to increase, I'm not fit at all)
Tried QM today for the first time for around 200 meters on both sides, really good on shins, sore after a bit.
Ground Kongs are amazingly hard.
Doing speed vaults (I'm still new at them) using a picnic table.
Randomly jumping on the table and doing turns and stuff just to get used to movements
Rolling every time I train whenever I feel like it.
Jumping on table using Kong movement, but still haven't really tried to do a real kong.

That's it for now.

----------------------------------------------------------------------------------------------------------------------------------------------------------------------This is a newer, more organized part of the first page that will be updated monthly to keep track of progress (5/22/2010)

Current Goals:
Hand Stand - 30 seconds
Pull ups - 15 x 3
Dips/Wall Dips - 15 x 3
Climb up
Improve Kongs and Speeds
Kongs - long side of picnic table
         - Chest height object
Learn Dash
Cat Leap - Drill
Precision Technique - Drill
Cat Balance - Drill
Tic Tacs - Learn
Wall Up - Drill
L-sits

                             

[Greeeg the squiiirrel]

Welcome to the community =D

The best advice I can give is stick with it.

[Leland]

Started today still sore from yesterday. Practiced a few speed vaults and managed to do the tap thing with my right hand.

Thought I'd skip strength exercises due to soreness, but cat walk and gallop turned out to be just as hard (like 200m)

Felt my leg muscles starting to strain being still sore, and my right arm got kinda limp, stopped doing vaults to avoid injury.

Went on to short range precision jumps, never really practiced them so I thought I'd work on form before distance. Good conditioning for ankles and landing as well I think,  really felt it after a bit on the ankles.

Did a few lazys at the end just for the heck of it before I ended the session.

Worried that I might injure my muscles, since they aren't conditioned at all. Should I take a day off? (But i want to jump D:)

[Greeeg the squiiirrel]

I go every other day, which gives my muscles plenty of time to get back to strength. I bet that would be a good idea if you're still tired and sore from the previous day

[Leland]

I suppose I should. Couldn't help myself today lol.

[Leland]

Went out feeling like everything's all right today. It rained so the grass and everything was still slightly wet, practiced some wall ups with bars a the top to grab on. After a while my right lower back starts to hurt and I couldn't muster any strength from it so moved on to vaults with some speeds and lazys. Although at first it felt fine after a bit my body started getting really tired, and I thought I've rested well enough D:

So I thought I'd just practice rolls, but after the third roll omg my whole right side of my body (back) started feel weak and pain. Not the kind of pain you'd get from impact but rather like my whole right back muscles are over strained or something. After that I gave up cause I didn't want to hurt myself and it was too hard to continue, after barely 40 minutes of training :/

Did I do anything wrong? Or is it because I'm not fit therefore my body is conditioning itself right now and I should be happy about it? Feeling a bit down at training for now

[Leland]

zomg ninja update training frog stance and managed the 20 second goal I set! Figured out i wasn't leaning enough to balance my body!

[Greeeg the squiiirrel]

2 things.

1. 20 second planche? are you sure it wasn't a lever?... O_____O

2. I would greatly recommend prone trunk extensions to build back muscles. It can be hard to find a good place to do them tho.

[Leland]

Yea whichever one's the easiest haha. Thanks, I'm looking those up.

[Leland]

New goal:
Working up frog stand to 40 seconds

Rammed my knee into a picnic table yesterday. Push up numbers and form increasing, just traveled to stay with my family in California, probably do more conditioning while looking for new people and spots to train for the moment.

[Leland]

Training yesterday was productive. Practiced rolls and some vaults. (Did my first kong over a park bench, not sure if it counts though)

Strength increasing, push ups feel much easier now.

[Greeeg the squiiirrel]

I'm saying congrats for the first kong. I remember how happy I was when I did my first kong. I also remember how sad I was when nobody congratulated me. 

[Leland]

Thanks. I'm getting the form better now, aiming to kong over a picnic table now. It's still scary to do it.

Goals achieved:
Learned all the basic vaults.
Pull up! (I can do one now.)
Rolls are smooth.

New target:
Improve kong vault form so I can dive over stuff (picnic table, horizontally then vertically)
10 pull ups
20 diamond push ups
Frog stand 40 seconds.

[Leland]

Went out today with much of my lower body still sore, ended up tripping and a having a few new bruises while trying to do kongs. Worked on precisions after that, then tried climb-up a wall from a cat leap position, which I still can't do.

Push ups 20x2 + 10

[Greeeg the squiiirrel]

climb-up a wall from a cat leap position

Muscle Up?

[Leland]

Yea, sort of but with more focus on climbing up a wall rather then doing it on a bar. Writing up a new set of goals now to have better progression and train more efficiently, as well as keep track of my goals better, I feel like I haven't been writing an effective enough journal as my goals are frequently not clear enough.

Goals (crossed = achieved):
Right Shoulder Rolls (Learn)
Speed Vault (Both sides)
Lazy Vault (Both sides)
Kong Vault (form very poor for now though)
1 Pull up
10 Lateral Body Lift (perfect form)
20 x 3 Push ups (perfect form)
10 Diamond Push ups
Left Shoulder Rolls (Learn them)
Climb-up without resorting to grabbing the other side of the wall
5 feet precision jumps (perfect form)
Kong Vault (Hawkes Pointe picnic table horizontal)
Hang Shimmy (Be able to do)
Muscle Up (Be able to do)
Wall Run (Learn proper technique)
Cat Leap
Frog Stand 40 seconds

Currently Working on:
Kong form and distance (getting over fear and getting the butt out, untucking later + dive more)
20 x 3 perfect push ups, currently failing on 3rd set at 10, should be close
10 diamond push ups (hard!)
Precision form (getting the technique right, currently sometimes arms swing opposite involuntarily + landing properly)
Lateral body lifts (progression pull up, muscle up, climb up)
Climb ups, by any means necessary
Cat Leaps
Frog Stand

That's enough for now I think.

[Leland]

Achieved some of my goals for today
10 Lateral Body Lift (perfect form)
Left Shoulder Rolls (Learn them)

Bonus:
Diving roll (right)


Realized that I was afraid to speed vault over a picnic table that I have already vaulted over before, spent some time speed vaulting on left hand over it (leaning on the right still seems scary, though I have done it before in previous training), want to be able to speed vault anything of same height without fear. Tried ground kongs, able to do it more fluently now, all of my QMs are improving and doesn't feel as awkward. Kong vault on the other hand seem to be stuck in a very shitty form, I run my shins into stuff more often then I like. Doing the progressive kong on bench thing, focusing on control.

[Leland]

Went on a session with some Fullerton guys yesterday, learned a couple of conditioning stuff and moves. Very good workout, wall ups, vaults, rolls, everything.

[Leland]

Today's workout felt pretty good. Did the stretching in this thread: http://www.americanparkour.com/smf/index.php/topic,5887.40.html for the first time, felt really good!

Rolls, 30 on each side
Jump up picnic table, kong style on long side, then jump down on good landing 10 x 3
Precision (5 feet ish?) 10 x 2
Push ups 20 + 10 +10
Lateral body lifts 10 + 6 + 6
Jogging on Feiyues, correct form to playground (half a mile?)
Single Leg Lifts ,10 on each side (just felt like it)

[Leland]

Wednesday Hilcrest sessions in Fullerton today. Wall ups getting pretty good. Conditioning was tough as usual. Worked on cat leaps as well.