Topic: Training Help

[Jordan Davis]

Joe, you make me laugh - "Bicep curls, Insanity and P90X, NO NO..."

GHR = Glute Ham Raise, Google that for a lot of variations of the exercise to fit what you have.

We typically don't recommend plyo's unless you have a 2x Bodyweight Back Squat.

[Adam]

Thank you, Jordan!

But I do have a 2x Bodyweight Back Squat, and I have past experience with pylometrics because I was on the football team the previous year.

[Joe Brock]

Glute Ham Raise.

Plyometrics are useless if you do not ALREADY have pretty notable leg power.  The muscles should be strengthened before the elasticity should be worked on, which is how plyometrics work.  Squats before plyo.

http://www.eatmoveimprove.com/2009/12/a-primer-on-plyometrics/

[Shamas]

Also for an addition I would suggest looking into Kipping pull ups, especially for Muscle Ups on bars. They do wonders.


Side Note:
Is there a way to figure out approximately how much your squat weight limit is without weights themselves? I am about 99% that I can do 2x, but I haven't had the means to check in quite some time where I stand poundage wise.

(Edit:)
Now that I think about it, I am around 200# and probably couldn't squat 400. I don't know for sure though. My guess is probably not.

[KC Parsons]

The funny part is that plyometric (also spelled pleiometric) actually, truly, really means the same as isometric. I wonder how it got all flipped around. We're such silly creatures.

[Adam]

As I was looking at stuff for Manna and Planche progression, I realized that I need to further develop my flexibility. My flexibility has increased exponentially when compared to, say, a year ago, but I still feel that for parkour, I should be much more flexible. Would any of you mind showing me a routine that could boost my flexibility? (I might use it as a warm-up, unless it's an actual routine that would need more time.) What did all of you do?

Also, thanks for commenting with your advice, it really helps! And I'll look into kipping pull ups, Shamas!

(Also, Joe, I think I probably improved my 100 yard dash yesterday...)

[Joe Brock]

For flexibility, I try to not get too complicated as I tend to be more flexible than I need to be.  For routine maintenance, check out the http://www.mobilitywod.com/

[Shamas]

Flexibility for hips, groin, legs
http://www.youtube.com/watch?v=Sc0yVn8aX-U

Flexibility for legs, back, hips, groin
http://www.youtube.com/watch?v=HVyNSsnpNjM&feature=pyv&ad=6066533302&kw=martial%20arts%20flexibility%20exercises

Flexibility for hands and wrists
http://www.youtube.com/watch?v=pXLHmX3jcP4

You can also research workout and exercise tips from APK threads concerning flexibility in the General Fitness area. (I am not going to look that up right now )

[Scott Eustice]

While not really muscular flexibility, wall extensions will increase the range of motion in your shoulder a good deal if you need it. Also will help keep your scapulae in place and prevent you shoulders from rolling forwards. Expect some cramps at first. 

http://gymnasticbodies.com/forum/viewtopic.php?p=6653#6653

[Shamas]

While not really muscular flexibility, wall extensions will increase the range of motion in your shoulder a good deal if you need it. Also will help keep your scapulae in place and prevent you shoulders from rolling forwards. Expect some cramps at first. 

http://gymnasticbodies.com/forum/viewtopic.php?p=6653#6653

Also for flexibility of the back try bridges and the like.
http://www.youtube.com/watch?v=u5KdQNuPOxQ

I will work on my flexibility full range no matter how bulky or scrawny I get. It is over all amazingly good for your health in my experience and opinion!

[Mr.WWII]

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?

GHR = Glute-Ham-Raise

And parkour will be all the plyometrics you need. Also, it seems like you always want to add more exercises to your program. A good strength program can be 3 exercises and still be amazing and work your entire body. You seem to still be struggling with some of the most basic principles we promote here. Let's see if this helps clear up anything:

1. Exercises that challenge the entire body should be the basis of any beginner program. Examples of this are squats, deadlifts, overhead presses, muscle ups etc. (in these exercises there are a few prime movers, and then a whole bunch of other muscles working to stabilize the body and move it appropriately through space) These exercises are "functional" because they translate to actual activities in real life (unlike machine exercises).
2. Less is more. Too many exercises and goals just gets confusing and ends up being counterproductive. It's best to focus on a few and only do things that you know will help get you there while not creating any significant imbalances in your body.
3. That being said, don't do unnecessary things. If you want stronger and more powerful legs then don't do air squats (except for technique practice, warm-up) They won't bring you any closer to being strong and powerful

That's all I got for now. Understanding a certain few things can make all of exercise make a lot more sense. Hope this helps!

BTW, Joe's program sounds perfect to me