Author Topic: Zach Sergeant- Parkour and Freerunning 365 Log (Read 3050 times)

Zach · « **Reply #120 on:** January 30, 2012, 10:20:49 PM »

Day 151

Trained outside and in the gym today. Did a lot of stuff outside kong precisions, rail precisions, and other stuff. In the gym i was the only one there so i got to do a lot. Worked on J-step gainers for a while. I normally walk up and do a 180-pivot gainer and i worked on smoothly doing a j-step into one. Then did an upper workout and finished with a killer shoulder stretch called The Rack

Zach · « **Reply #121 on:** January 31, 2012, 10:20:34 PM »

Day 152

Trained in the gym today. Worked on back fulls, but then worked on really high backflips and then half twisting coming out of the flip and made good progress doing that. Then worked on flash kicks and did those onto a mat. They could be more kicky. Then worked on running gainers. Did some into the pit then did one off a slanted mat onto the floor and landed it so happy about that. Then did another but failed and landed on my back (fail) not hurt but it was pretty scary and i know i got lucky on that one and actually happy something like that happened now and onto a mat so conscious of that and gonna take it a little easy on stuff, mainly just when im doing new movements just need to make sure im collected. Anyway, next time i train in the gym gonna do some gainers in the pit then try some on the floor. And gonna keep working on back-fulls. Those are my main goals for right now.

Zach · « **Reply #122 on:** February 01, 2012, 10:36:39 PM »

Day 153

Didnt do that much today, but i watched some interesting videos. Watched Rafe Kelley's talk about parkour training and read DemonDrills athletic standards file. Both interest me and gonna work on getting as much skills to level 3 as i can and work on progressing the other ones to.

Zach · « **Reply #123 on:** February 03, 2012, 10:04:51 AM »

Day 154

Hoping to start building those vault boxes soon, my aunt was sick so now i think well be able to get started within the next day or two.
Trained a little bit in my backyard, worked on 360's in place and then broad jump 360's wasnt getting a lot of distance just worked on adding a little distance to the 360. ive done these before but they're on and off, its wierd sometimes i can 360 jump pretty far then other days i cant even 360 in place.. but gonna work on spinning a lot since im working on back-fulls to.

Zach · « **Reply #124 on:** February 03, 2012, 07:14:40 PM »

Day 155

Went to the University to train. Worked on fear of heights so walked down a metal railing that was square that was a close to the ground on one side and about a 16 foot drop on the other. Slowly walked up and down that. Then walked across a thin rounded rail. Had to use the wall next to me a few times tho. The went to a wall and worked on climb ups. I can actually do a legit climb up now. You can notice the pull-up and dip motions in it which is good. So level 2 climb up achieved. Then the rest of the day walked around looking at spots. Now whenever i train i bring a journal and log any spots that look good to me and any particular movements around it. So like today i saw a good kong precision so i wrote down how far the gap was and how high the ledge i would kong off was and im gonna work on konging that far on my vault boxes (once i finish them)
So overall decided to stray away from the usual and work on stuff i dont normally work. Im gonna try and mix it up a lot more.

Zach · « **Reply #125 on:** February 04, 2012, 08:44:44 PM »

Day 156

Went to the campus again today. Walked the whole railing this time, did some kong precisions, one that was a kong to a level precision that was about 5 feet and then a kong off a rock with a little drop to another rock that was about 6 1/2 feet. Then worked on climb ups again. And after walking around a lot and just doing some vaults and flow here and theyre worked on butt-spins then did a butt-spin straight to butt-spin and ended up doing 5 straight butt spins in a row. so that was a good drill to get better at them. technically not straight to because i come out of the butt-spin then swing my leg straight to another one tho, but still a good drill for consistancy.

Zach · « **Reply #126 on:** February 05, 2012, 11:15:46 PM »

Day 156, but i think im on 157 because i think i posted as the same day twice.. O_o

Did a lot today, walked again on the railing with the high drop on the other side, this time walked all the way down then all way the back with out getting off. Then did a kong precision the was level and about 4.5 feet. Ive done it before but this time i tried to do it in less attempts last time. I actually stuck in 4 attempts this time, and then stuck it 3 more times to drill conisistancy. Then went a small courtyard with rocks and benches and did a level kong (not too good at those) so it was good practice, and good place to work on them. Then went to the commons with Brett and did some kong precisions, dive kongs, and strides and precisions. Now pretty much wherever i go i do parkour, over or around everything. its good practice for everything even if some is just basic vaults. your basics can never be too good.

Zach · « **Reply #127 on:** February 06, 2012, 09:52:13 PM »

Day 157

Today i trained at the library before i went to the gym. Did a lot of good stuff. Over the summer i fractured my toe doing a kong precision there and today i decided to maybe try it. First just konged to craned it, then thought i could make it so went for it and stuck it. Then did it about 5 more times to drill consistancy. Also did some level kongs there too. Then went to the gym, and worked on Double kongs for a while. Feel a lot more comfortable with those and increased my distance a lot. Then did some gainers off a block onto a mat and landed an inward front off a block into a mat in the pit. Also worked on back fulls, but only could do halves, so i decided to work on my layout (which sucked) but now its actaully pretty good. Gonna work on the layout a little more and i think back fulls will come easier with a good layout.

Zach · « **Reply #128 on:** February 07, 2012, 10:10:03 PM »

Day 158

It rained all day today so trained in the gym at night. Worked on front fulls on the tumble track and actually made a lot of progress. almost landed one actually, started with halves, and landed them then jumped 180 degrees. Then just tried to stay wrapped and pretty much did a little less then a front full, about a front 3/4 spin. But next time ill spend more time and try landing them. Then i worked on back fulls the rest of the time. Ive been trying to do them for a while, but i never actually thought about learning a layout, even tho any gymnast would tell you that you need a layout first. Being a freerunner i always had the mentality that i didnt need to progress the way gymnasts did but the past few days ive worked on actually straight layouts. It helped a lot and i was actually doing pretty legit back-fulls into the pit. The landing was sloppy, partly because it was the pit and partly because it was wierd but glad i got the spin down (finally)

Zach · « **Reply #129 on:** February 08, 2012, 08:36:30 PM »

Day 159

Trained at the campus today. Worked mainly on kong precisions and dive/level kongs. Also found a spot to kind of practice rail kong precisions. I landed some even tho its really small lol. but just getting over the fear mainly

Zach · « **Reply #130 on:** February 09, 2012, 11:19:46 PM »

Day 160

Today i found out i have Osgood Schlatter in my right knee. Osgood schattler is an overuse/growing injury that creates a small bump below the the kneecap. luckily i checked it out right when the bump appeared or else if i would have kept training on it it could have gotten very painfull and meant months or even a year off. So pretty much not doing any jumps or impacts for about a month, then seeing how it is. Right now im just training handstands, balance, flow, and bar stuff.

Tonight i trained at the gym, and tried a devil drop and a cast-away into the pit. I think castaways are way scarier. Im not good at either but im gonna work on them since they are pretty much the only flips i can do besides other bar and drop stuff.

Zach · « **Reply #131 on:** February 10, 2012, 10:19:07 PM »

Day 161

Trained at SSU today with shane, even tho my knee doesnt actually hurt, im still not gonna jump or run for a while because it could become very painful. So today i worked on balance and a little bit of climbing. Walked along a thing ledge probably about 5-6 inches wide. It was about 6-7 feet up, then tried to walk across a ledge that was about 14-16 feet up but i only stood on it and got back down. It was too scary lol. Pretty much did stuff like that plus a little climbing for a while.

Zach · « **Reply #132 on:** February 12, 2012, 12:20:29 AM »

Day 162

Today i trained at SSU, still mainly did some balance and other stuff. Got my first clip for my new video. Pretty made a list of some goals i wanted to get and once get them all done ill have that vid, gonna be a while tho.

Zach · « **Reply #133 on:** February 12, 2012, 10:44:07 PM »

Day 163

Today i did a little bit of balance and a lot lifting heavy plywood sheets. Finished one vault box and finishing the second one tomorrow. So after that im gonna practice vaults a lot. Hopefully my knee gets better soon too until then ill be taking it easy and once im recovered ill have some great vault boxes to practice on

Zach · « **Reply #134 on:** February 13, 2012, 09:47:13 PM »

Day 164

So im starting to think i dont have osgood schlatter...
havent done anything on my knee for a few days beside walking, and after the first day it didnt hurt at all.

Anyways i trained at the gym today and actually did some kongs and trampoline stuff, nothing no high impact and my knee doesnt hurt at all and also the lump below my knee cap isnt there anymore. Today i spent most of the time working on front fulls. I started by just doing halves, then kept wrapping and landing then twisting and i started to actually land fulls. Total i probably landed about 15 and ended the night well with a good front full.

Zach · « **Reply #135 on:** February 14, 2012, 09:20:06 PM »

Day 165

Went to the gym tonight, spent most a little bit of the time doing standing gainers, and landed them well, along with inward fronts both off a block. Then did front fulls on the tumbltrack. Was landing them straight standing up this time and was consistantly landing them pretty well too.

Zach · « **Reply #136 on:** February 15, 2012, 09:48:59 PM »

Day 166

Finally finished both my vault boxes today.
Also, my knee has been feelin a lot better, dont feel any pain or anything in it, and the lump is pretty much gone, decided to train on vault boxes for a little. Did some basic stuff, and did a decent double kong on them, which were my first few double kongs outside over a gap, the only double kongs ive done had been over benches and stuff. Also started to work on dive rolls, did a good quiet dive rolls over the box which is about 40 inches tall ( a little over 3 feet) then tried working some dash bomb-rolls or whatever you wanna call them, a dash straight to a roll with no feet basically. Ended up doing a dash and then had 1 foot touch and then roll. Happy with that for now.

Anyways real glad i got those built a great way to progress stuff outside now.

Shamas · « **Reply #137 on:** February 16, 2012, 07:50:16 AM »

grats man!

glad to hear that the box is up and finished. I still need to make mine.

Double Konging it up? Nice! Keep working on your dive rolls, man. It sounds like you're progressing really well.

Zach · « **Reply #138 on:** February 16, 2012, 11:18:14 PM »

Thanks man, Yeah they were a chore to make, but i had a lot of help and once you get them done theyre awesome.

Day 167

Trained on my vault boxes, and a little bit of night training at SSU. At SSU worked mainly on rail balance and climbing. Both with height.

Shane Sperling · « **Reply #139 on:** February 17, 2012, 03:59:28 PM »

WRONG. On Day 167 you trained WITH ME. Which instantly increases progression by 25%.

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Author Topic: Zach Sergeant- Parkour and Freerunning 365 Log (Read 3050 times)