Topic: Training Help

[Adam]

I'm sure you've seen hundreds of topics like this, but I really only have a few simple questions that would help me out a lot. I understand the importance of diet in correlation with exercise, but with parkour I'm not specifically sure on where to start. I'm 5'10'', if not taller (since the last time I checked my height was several months ago... so probably 5'11'', somewhere near 6'0''.), and I'm already pretty fit. I've been on the slow carb diet in an effort to lose some body fat (I'm currently 154, I was around 168 when I started it... A really good diet, seriously.), and I have plans to gain muscle and get in better shape. (Side note: I was in the football team the previous year, and I've continued to stay fit and work out even without having football 24/7, much less now. I also did track. So, I'm not a complete newbie when it comes to exercise. I just need some help with planning exercise for parkour.)

I've always liked the idea of parkour, and thought it would be interesting to try out. It sounds like an awesome way to stay in shape, and an... awesome... thing by itself, actually. Basically, I'd like to do parkour and freerunning; some kind of a mix between the two to perhaps make my own style. I'll probably need to change my diet when I jump into the training to accommodate for the muscle and the strenuous activity. What I primarily need help with is creating a work-out schedule. The basics are all important: Core, pull ups, push ups, legs (plyometrics), dips, and cardio. This I know. I also know that it'll help me get in better shape for parkour... by practicing/doing the actual parkour itself.

If anyone knows of a good workout, or could tell me something they do (that seems to improve them pretty well), it'd be appreciated. If you need any of my "stats", or how much I can do of this (or that and this... Like how much pull ups or push ups I could do), I'd be happy to supply you with them.

In other words... I need help starting out and I need some advice. Once I get more experienced I'll try and create a workout routine by myself, but for now... I guess I'll just stick to annoying the heck out of ya'll.

Thanks.

(Just so you know, I read the sticky, I just think making a topic would help more, since it would be directly for me.)

[Jordan Davis]

The people here like to, and will help you. But we need some solid, quantifiable goals:

I want to increase my back squat by 40 lbs. in 1 month.
I want to increase my 100 yard dash time by X seconds.

If you have a school weight room that's good.

Are you wanting to lose weight, and make strength gains, etc.

[Joe Brock]

The basics are all important: Core, pull ups, push ups, legs (plyometrics), dips, and cardio. This I know. I also know that it'll help me get in better shape for parkour... by practicing/doing the actual parkour itself.

You may find that you don't know.   There are points where these things are useful, and after they've served their purpose, then they don't really have too large of a place in training.  Plus, I won't ever suggest plyometrics to someone who has less than a 2xBW Back Squat, and so we'll need to know basic lift weights as well (or a comparable body-weight routine.)

But aside from that, Jordan is right on...we need specific goals for your desired specific program.

[Adam]

Thanks Jordan and Joe!

What exercises do you think I should make goals for?

The last time I squatted, my best squat was with 325 pounds. I've probably lowered a little bit, so I suppose I'd want to return it to its previous state. The reason why I said plyometrics is because I heard it could help, and I've done it before. (With p90x and football)

I'm not sure what my 100 yard dash is, so I'll have to do that soon. Though for that I could just train at sprinting, right?

I'd like to increase my pull ups to 18. I can only do 4-6 right now in one set. The reason why I set my goal so high is because... it's a goal, I guess.

I can do about 30 push ups without getting too tired, but I'd like to be able to do 50 in one set.

The last time I was timed for sit ups in a minute, I did 43. So I suppose doing 50 would be a good goal.

I can't remember my mile time, but I'm pretty sure my mile and a half was 10 minutes and 40 seconds.

All in all, I would like to improve. What other areas should I make goals for? (I mean, besides learning parkour movements... I bookmarked the Parkour Movement Dictionary. xD)

Also, Jordan, my school has a weight room. I'm just not able to use it unless I'm in a sport (Which I'm not, currently...and because you need a coach to supervise, which I completely understand.)

((And Joe, you may find... that I don't know... anything. Ever. xD))

[Joe Brock]

Is there a reason that your goals are all endurance based?  I'm not saying that's a bad thing, just wanted to know why.

Since you asked what areas to focus on for parkour, normally we recommend strength/power increase as the primary focus and allow endurance to work itself out.  You could certainly train sprints, and if your goals are to make an increase in sprint time, then that's a great way to make it happen.

Sit-ups have next to no use for parkour.  Many of your goals don't really relate to parkour, and it sounds like that's really what you want to gain from "getting better."  That being said, if you have a reason to really want these goals, then it should be pretty easy.  Just give me the "okay," or "nah, I'm just saying things because you asked for goals...didn't really think too much about why."

[Adam]

There really isn't any particular reason why my goals were endurance based, those were just the first things I could think of. It's not that I didn't think about why, you just asked for goals so I thought of the things I've trained for in the past. When I said that I needed help in what to train... I meant it pretty seriously.

So if you recommend strength/power increase as the primary focus, what areas of the body do you suggest I train?

[Joe Brock]

All of it.

Generally speaking, strength and power gains are multi-purpose as they also make endurance related improvements.  If you can easily perform a set of 5 muscle-ups, pull-up endurance just isn't as big of an issue.

That being said, Steven and Chris have put together some great information about how to set parkour-related goals at eatmoveimprove.  I'd read that, as it's well worth your time to know exactly what you're trying to accomplish before you set out on a training crusade.  The 5 minutes to really set a smart goal is far better spend than taking 3 months to accomplish something that you're not certain you really want.

[Adam]

Okay, I've read through the article, and since I just finished eating dinner, I'm in the mood to set some goals! (I really do mean "some" when I say it though.)

1. Perform 5 muscle ups
2. Perform 18 pull-ups in one set
3. Perform 10 dips on parallel bars with good form. (I actually took this from the site. My dips' form need some improvement.)
4. 50 push ups (I understand it's not going to particularly make me strong, it's just always been a goal of mine.)

Considering the article, would it make more sense to do a large number of air squats, rather than back squats with added weight? Air squats would be more convenient, as I wouldn't have to worry about getting a spotter to help me do so, and I wouldn't have to go far from home to work out.

What do you say would be a realistic goal for climb ups and the 100 yard dash? I know I'll need to do them both to find what I can do currently, I just thought I'd ask. And the reason why I said climb ups is because in the article it's under parkour specific. After reading it, I proceeded to look it up on youtube to get an idea of how to do it. I could not find any sites that told me how to train them in a way that will boost gains (to increase strength, the number of climb ups I can do, and whatnot).

Also, if I really want to do better climb ups, not only will I need to improve my pull ups, but I'll need to work on my triceps (dips, and other tricep specific exercises).  Would you agree with that?

I know it's not much, but it's a start. I really appreciate your help.

[Joe Brock]

My guess is that if you get the muscle-ups...then the push-ups, dips, and pull-ups will be a walk in the park.  A climb-up is really a foot assisted MU, and should also fall into place to some degree.

My suggestion is to train the pull-ups (as high as you can), train dips (as deep as you can), and work the 100 yard dash.  You'll see a better improvement in your sprints from squatting with weight, BTW.

Also, check out Jim's Beastskills Muscle-Up Tutorial.  That should cover the techniques and much of the training.

[Adam]

Thanks, Joe! I'll make sure to check out the Beastskills Muscle-up Tutorial. Thanks for the help! Is there anything I should do along with training my pull-ups, dips, and 100 yard dash? Or is that enough for now.

[Joe Brock]

I'd hit up some lower-body work to help with the sprints.  GHR, Weighted Squats (pistols if you can't procure a bar.)  You might add a second push and pull.  HSPUs, planche, etc. are all "push-based."  Rows, and later manna progression are technically "pulls."  Choose your work wisely, though.  If you don't know why you're doing something, then I wouldn't do it.

[Adam]

Since I don't have an actual strength program, I put together some what of a program by myself (at least for now.). I'm not so sure if it's good or not, but I'd figure I'd get an awesome critique from you. It's not like I'm Dorian Yates and can create an incredible workout... xD

Work-out plan
Pull-ups:
4-3-2-1-1-2-3-4
Push-ups:
In between each series, do 10 push-ups.
(5 pull ups -> 10 pushups -> 4 pull ups -> 10 push ups... and so on)
Dips:
8-12 reps 3 sets (increase reps if necessary, add weight if necessary)
Squats:
50 reps, 3 sets
Core:
p90x abs workout every other day
Forearm and Bicep:
Standing Bicep Curls -6 sets  (First three sets: 8 reps, last three: 12-15 reps.)
Cardio:
Sprints 3+ miles to increase 100 yard dash
Climb-ups:

There are some workouts in there that might not be beneficial to parkour, but I'd like to train pretty much everything.

Do you know a work out program that I could do to build strength specifically for parkour? Or perhaps a program that if not directed toward parkour, but still covers the workouts necessary to gain the ability to perform parkour at a satisfactory level.

My brother insists that insanity will help me (because of the cardio), but on this forum (mostly from you) I have heard otherwise. Could you perhaps elaborate? I don't mean to keep you busy talking to me on this subject, I'd just like to be as informed as possible.

(And if it's a must, I'll try and find a way to a gym.)

[Scott Eustice]

When you say your doing "3+ miles" of sprints, does that mean your running fast for 3+ miles, for sprinting for a total of 3+ miles. Either way, for 100m times you shouldn't really be working anything about 400m, a quarter mile. That and squats/ deadlifts. Also, if your looking for your best time, work on starts and acceleration a bit, keeping low to the ground for as long as possible. You should only come upright and reach your maximum speed after 30+ meters.

The cardio will not actually increase your speed and power, which is what most parkour movements involve, which is why Joe and most people don't recommend cardio training. If you have a reason for doing cardio, like improving a 10k time, then it might be useful. However, it won't transfer much to parkour.

[Joe Brock]

Biceps curls...p90x...Insanity...(I am starting to really heat up over here.)

NO NO NO NO NO!!!!!

These things do NOT relate to the goals that you've set at all.  This is reading to me like you've taken things that aren't really vital to the skills you wish to maintain, but someone said "you'll get a ripped 6-pack and huge biceps from this" and being a male and thinking, "Girls like abs and big guns," you decided that they needed to be a part of the program.

Girls like money and expensive cars and people who are famous much better, so if that's what it's coming down to, take up stock-trading.

If you want the muscle-ups, though, curls aren't ever going to help.

[Sarai Brock]

For the record... any girl that matters isn't going to be in to how big your arms are or how chiseled your 6 pack is.  I can tell you it's a lot hotter that Joe can lift me off the floor with one arm... carry me to the kitchen... pour himself some coffee... drink some coffee... carry me back into the living room and sit me back down on the floor... if you're going to LOOK like you have muscles you'd better HAVE muscles... looks mean NOTHING.

[Adam]

No, no, no, don't misunderstand. My biggest goal is to train myself and improve myself. I want to train my entire body, as there is no specific reason to leave any one thing out. What I was really asking was what kind of workout did you do, what would you recommend, and did it work.

I do want to condition myself to gain skills in parkour, but I don't know what to do. That's the thing. All of my experience with working out I've been trained by someone with more experience. My coach, my brother, etc.

I realize that what I put on there may not all be vital to the few goals I wrote, but there is always more that people want to do.

So, to sum it up, what did you do? And what workout routines do you think would benefit me?

[Joe Brock]

What I did was start parkour when I was at 5.3% BF, and a measly #154 at 6"...from being a kickboxer.  So step 1: Gain weight, hard.  I ate everything that I could.  When I wasn't sleeping or working, I was eating.  I did SS with parkour/muay thai/BJJ.  After I stalled out on SS, I kept eating and started up WS4SB to break through some sticking points, with parkour.

Today, I'm on 5/3/1 BBB with PK and some random strongman-styled conditioning (sandbag cleans and runs, sled dragging, etc.)  While eating like a caveman with a tapeworm.

Believe me, with a heavy DL, doing crunches feel like a total waste of time.  I find myself asking how I can add plates to everything.   Hell yes it worked.  If you're just trying to establish a base level of strength, and have access to a barbell and weights, this is always my suggestion.  It's just a great way to set up a very easy to understand schedule.  I know that Steven has much better options to program a gymnastic-styled workout than I do.  KC, and Chris may have good ways to do it too.  Generally speaking, though, it involves a couple of "pushes", a couple of "pulls" and some leg work every other day or so.  Insanity is essentially useless for PK.  You'd be far better served by just getting out and practicing the PK itself.

[Adam]

What would you recommend if I don't have access to a barbell and weights?

[Joe Brock]

I'd think that it could break out into 2 pushes, 2 pulls, and some leg work.  Like:

Mon: Dips/Pull-ups (weighted if needed) Pistol Squats
Wed: Planche Progression, Manna Progression, GHR, Muscle-Up skill work.
Friday: Dips/Pull-ups (weighted if needed) More Pistols.

Mon: Planche Progression, Manna Progression, GHR, more skill work.
Wed: Dips/Pull-ups (weighted if needed) More Pistols.
Friday: (Do you see where I'm going with this?)

Something like this would make sense for obtaining Muscle-ups.  Once you have them, they're going to need to be put in.  Do parkour on the off days.

[Adam]

As I'm bad with acronyms, you mind writing out GHR fully for me?   

Do you think I should add in any pylometric workouts into that?