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Author Topic: Luke's Parkour and Free Running Journal  (Read 1558 times)

Offline Luke Santore

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Luke's Parkour and Free Running Journal
« on: September 11, 2011, 03:44:24 PM »
Hey guys! I'm new to parkour and free running so I want to start a journal to track my progress and set goals.
I would like to set goals each time I go out to train, which isn't every day. Probably Saturdays and Sundays and some days of the week.
I will add tricks to my list as I go and think of things I would like to accomplish.
The problem for me is finding a good spot to train, so it really limits what I can do. Pretty soon I may have some good spots.

Goals:
[X]Webster with ledge
[]Webster flat ground
[X]Backflip with ledge
[]Backflip flat ground
[X]Ascending dive roll
[X]Dive roll
[]10+ foot wall run
[]10+ foot high roll
[X]Kong vault
[X]Monkey vault
[X]Turn vault
[]Roll on concrete :)
[]B Kick
[]B Twist
Tricks and movements will be added.

I may also enter my daily diets for evaluation from the forum.

I hope some people follow me and give me tips and ideas!

Thanks, Luke S.
« Last Edit: October 08, 2011, 01:44:59 PM by Luke Santore »
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Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #1 on: September 11, 2011, 04:01:11 PM »
Today's practice.

Worked on my sideflips on the trampoline.
http://www.youtube.com/watch?v=B-jqh6HqPl8
Any suggestions?

Dive rolls ascending
http://www.youtube.com/watch?v=CXVDVxgNXTs

Picnic table vaults. Nothing special here, just simple vaults until I learn the monkey and kong.
http://www.youtube.com/watch?v=380vR0BKhwE

And this is a few weeks old, but I'm just throwing it out there  :)
http://www.youtube.com/watch?v=qkwQ7a--wg4
« Last Edit: September 12, 2011, 02:24:32 PM by Luke Santore »
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Shane Sperling

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Re: Luke's Parkour and Free Running Journal
« Reply #2 on: September 11, 2011, 09:54:15 PM »
Nice dude!

On your side flips, you seem to be bending over, kind of like in a front flip. You want to try and keep your upper body straight, bending to your right at the waist. Bending over too far forward will cause you to land too far forward, which in turn makes you fall. Trust me I've done it tons of times. Same goes for bending too far back.

Also, try and get a more powerful punch. I'm not saying flip over the net haha, but just a little more than you are right now.

A few other things, from what I can tell from the video, you seem to be tucking holding onto your calves (yes/no?). You want to either tuck on the back of your thigh or on your shins. You may want to try staying tucked a tad tighter and longer also.

This is just what I could tell from your video, but you'll get it with practice. It took me a while. You might want to try adjusting one of those things I listed one at a time, so you don't have to think about all of it.

I feel like the best way to explain all of this is in a video, so if I get time tomorrow or the next day I'll make one and post it for you, but if you'd rather not wait, these guys are great: http://www.youtube.com/watch?v=DQ57aoWFltI. Keep up the great work!
« Last Edit: September 11, 2011, 10:01:36 PM by Shane Sperling »
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Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #3 on: September 12, 2011, 10:32:43 AM »
Thanks for your tips! I don't get on the trampoline much but I might try into the pool or maybe off a ledge if I can find one. The ledge in my backflip video isn't there anymore; you can see what's left of it in the dive roll video :(
So I have to find a new suitable ledge.
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #4 on: September 13, 2011, 01:50:13 PM »
No updates today because I've a cold.
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Offline Zach

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Re: Luke's Parkour and Free Running Journal
« Reply #5 on: September 13, 2011, 01:57:02 PM »
heyy those sideflips were pretty good! one thing that u should practice on the trampoline is jumping and getting a lot of height first, and then flip. instead leaning straight into the flip. trampolines are good for that, but the flip was good.
 Glad you made a log and i cant wait to see your improvements, good luck!
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Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #6 on: September 13, 2011, 05:00:22 PM »
Quote from: Zach on September 13, 2011, 01:57:02 PM
heyy those sideflips were pretty good! one thing that u should practice on the trampoline is jumping and getting a lot of height first, and then flip. instead leaning straight into the flip. trampolines are good for that, but the flip was good.
 Glad you made a log and i cant wait to see your improvements, good luck!
I was trying not to jump so high so when I attempted it on the ground it wouldn't be too much harder  ;) But thanks :)
« Last Edit: September 13, 2011, 07:08:40 PM by Luke Santore »
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #7 on: September 14, 2011, 02:49:53 PM »
Still sick, hopefully it will be gone tomorrow so I can start learning the B kick and twist.
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #8 on: September 17, 2011, 05:17:26 PM »
Today I did a j-step gainer on the trampoline :) also managed to land my sideflip a few times and almost got my back full. I got a backflip with 3/4 of a twist  :)
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #9 on: September 23, 2011, 02:48:39 PM »
Nothing today, but recently I've been going to the park where they have the little fitness station things along the trail. Things like high bars and ballance things, all that good stuff. Good stuff for strength training and flow. I'll be going there this weekend a few times and hopefully I can do some real parkour.
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Shane Sperling

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Re: Luke's Parkour and Free Running Journal
« Reply #10 on: September 23, 2011, 08:17:07 PM »
Quote from: Luke Santore on September 17, 2011, 05:17:26 PM
Today I did a j-step gainer on the trampoline :) also managed to land my sideflip a few times and almost got my back full. I got a backflip with 3/4 of a twist  :)

Nice! Keep going!
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Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #11 on: September 29, 2011, 04:39:53 PM »
Today's work out.
25 bicept curls, 15 lb barbels
25 tricept lifts (10 lb barbels behind me and I lift them over my head)
30 clapping push ups
75 sit ups, declined.

Diet
Breakfast: 1 yoplait yogurt with fresh blueberries
Lunch: Turkey and ham and cheese sandwich on one piece of whole grain bread
Snacks: pretzel sticks and peanut butter. Almonds.
Dinner: Chicken thighs in some sort of gravy, jasmine rice, vegetables, water.
After work out, piece of cake.
« Last Edit: October 01, 2011, 04:29:28 PM by Luke Santore »
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Shamas

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Re: Luke's Parkour and Free Running Journal
« Reply #12 on: September 29, 2011, 05:59:42 PM »
Great job man! Keep up the good work.










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Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #13 on: September 30, 2011, 06:08:57 PM »
Rest day.

Diet
Breakfast: 2 scrambled eggs with cheese, pineapple, blueberries, apple and pb, orange juice.
Lunch: ham and cheese sandwich (again on 1 piece of whole grain), trail mix bar, clementine, pretzels, carrot, water.
Diner: spinach and cheese ravioli and cheese garlic bread ;D ;D know you guys love that one lol. Also cesar salad. Water.
Snack: apple and pb again haha new favorite snack!
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #14 on: October 01, 2011, 12:47:08 PM »
Work out
50 reps 15 lb bicept curls
50 reps 10 lb tricept curls
15 dips
20+10 clapping push ups
20 second assisted handstand hold
Couldn't do sit ups... abs sore from last time.

Breakfast: Apple and pb
Lunch: 2 small chicken thighs
Dinner: steak marsala, small serving of garlic mashed potatoes, sauteed broccoli.
Snack: pretzel sticks. peach. pineapple
« Last Edit: October 01, 2011, 05:54:00 PM by Luke Santore »
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10 push ups per post
Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #15 on: October 02, 2011, 10:09:17 AM »
Today is a rest day but I went on an 8 mile leisure bike ride. Had some off road fun though  :)

Breakfast: almond cinamon-sugar french toast  ;D fruit cup, orange juice
Lunch: Forgot that I didn't eat lunch until now... lol. I guess my fruit smoothie (yogurt, ice, guava juice, blueberries, assorted frozen berries, flax seed, vitamin c packet) and apple and pb snack counts as lunch  ;D
Dinner will be some stir fry thing...
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10 push ups per post
Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #16 on: October 03, 2011, 04:28:03 PM »
Today's work out
55 #15 bicepts curls
40 dips
20 burpees (dang these are hard)
couldn't do sit ups... got to like 15 and my stomach hurt  >:(

Diet
Breakfast: 2 eggs with cheese and ham, apples and pb, orange juice
Lunch: ham and turkey and cheese sammy, yogurt, trail mix bar, pretzels, water
Diner: spaghetti and meatballs, broccoli, small piece of garlic bread, water.
Snack: apples and pb with some honey on the pb... amazingness.
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #17 on: October 04, 2011, 05:28:44 PM »
Rest day.

Diet
Breakfast: 2 eggs wih cheese and ham, english muffin, apple with pb and honey, oj.
Lunch: turkey and cheese sammy, trail mix bar, chips, water.
Dinner: pollo tropical, chicken rice beans etc.
Snack... Apples with pb and honey.

Played some tennis, did 15 pushups.
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #18 on: October 05, 2011, 04:11:28 PM »
Worked on b kicks today, busted my butt and made it hard to do sit ups lol.
Workout:
100 sit ups
35 #15 curls
20 #20 curls
~45 dips
20 clapping pushups

Diet:
Breakfast: 2 eggs with cheese, hash browns, apple, oj.
Lunch: ham and cheese on one slice whole grain, baked BBQ chips, trail mix bar, water.
Dinner: salmon, veggies... Spaghetti and meatballs  ??? Lol ok tonight was kinda a la carte ;D
Snack: apple
« Last Edit: October 06, 2011, 03:00:42 PM by Luke Santore »
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Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.

Offline Luke Santore

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Re: Luke's Parkour and Free Running Journal
« Reply #19 on: October 06, 2011, 03:02:22 PM »
No workout today but I'm going to the park to do some light training. My arse still hurts from busting it while attempting b kicks.

Breakfast: 2 eggs with cheese, apple, oj
Lunch: ham and cheese on 2 slices whole wheat, pretzels, granola bar, trail mix bar, water
Dinner: pork loin, potatoes, green beens, water
Snack: apple.

Off to the park.
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10 push ups per post
Parkour= Monkey see, monkey do.
Quote from: Joe Brock
If it's shaking the shake weight, I'm not sure...but I'd shake that thing like I meant to turn on Elton John.
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