Topic: Jason A's Trying this again

[Jason C. Astor]

I guess I'll do one of these too. I'm legit a newb so this is gonna be messy. I'll try to post as many vids and progressions as I can. Any and all advice will be appreciated

[Jason C. Astor]

Current abilities:

Pretty good right shoulder roll and dive to roll

Decent tic tac

Monkey Vault 4 1/2 ft high obstical

Can kinda Kong short obsticals (basically a monkey)

Wall run up and touch about 11 ft (not grab)

Left arm touching speed vault

(dont know what its called) like a lazy vault but my other hand doesnt touch.. vault. Usually over a hip high fence

Can run 13 miles

Can jump about 7 feet

Decent precision at that distance but not on rails

Balance on most things (rounded objests like rails are my kryptonite)

Goals: by month 3



Full Kong over Picnic table (short way)

8 ft long jump

Wall Up the right way and not putting my forearm on Topall run

12 ft wall run up and grab

Goal by 6 months:

Kip up

Back Tuck

Front Tuck

Precision Rail to rail

Rail Walk


Any other ideas?

[Chelton]

Good! :thumbs: Great to see more guys starting a log.
Good luck on achieving your goals. Will keep my eyes on here.

Happy training

[Jason C. Astor]

Thanks man.

[Shane Sperling]

You'll have progressed so much in these next months that some of these goals you make now will seem ridiculously easy when you're looking back on them. Looking forward to seeing your progression!

[Jason C. Astor]

I hope so.

[Jason C. Astor]

Day 1: Sunday Jan 1st- Hungover, Slept all day

Day 2: Monday, real start.
Morning- 20 Push ups, 30 Squats, 10 pull ups.. Light stretching
McDonalds Big Breakfast (Don't judge me)

Lunch- Veggie Packed Italian Wrap

After Work- 3 rounds of "Sparticus Workout" (Look it up, BRUTAL) Followed by 10 minutes of Yoga and then 5minutes of static streching
Big Ass Salad with Chicken and lots of veggies. Little Vinegrette

[Jason C. Astor]

So, I've decided my training schedule

Mondays- Strength & Conditioning
Tuesday- Drill moves (Vaults, Precisions, Rolls)
Wednesday- Strength & Conditioning
Thursday- Drills
Friday- Light weight or body weight work and heavy stretching. Maybe Yoga
Saturday- Flow day! Actual Parkour. Find a good spot and work it for 2-3 hours or more
Sunday- Recovery day. Stretch, Eat, Watch T.V.

Play around everywhere I go everyday, walk & Run My dog everyday morning and night
Stretch, Push ups, sit ups, squats and pull ups everymorning and night

[Jason C. Astor]

P.S. This is where my videos are gonna be http://www.youtube.com/user/85jasona1 only one video of me being stupid so far. Many more to come

[Jason C. Astor]

Tuesday Jan. 3rd-

Did morning workout and stretch

After work, work out
 
Ran 1 mile to local middle School (training ground)

30 Kong over picnic table attempts (still can't clear it, think it's an issue with my form. video to come)
-10 split jump Kong off right foot
-10 off left
-10 feet together

20 Safety Vaults
10 w/ right arm (not pretty) and 10 w/ left arm

10 speed vaults left arm on table

20 Lazy Vaults over Back of park bench. Sits about 3'6" or just below my hip
-10 right and 10 left

20 Tic Tacs from tree to top of Picnic table just under 3 ft away. 10 each leg

20 safety rolls. 10 over each shoulder (not very good over left)

20 minutes practicing some flow (vaults, precisions, tic tacs) and 20 minutes playing around (climbing tree and baseball fence and little wall)

Ran Home

-Pretty Happy with this workout except not being able to clear damn table w/ Kong

[Jason C. Astor]

Day 4. Jan. 4th Wed. Conditioning day

Not super happy with this workout . Let a friend talk me into working out how he wanted to. Kinda sloppy and without any real reason. But I figured out a good workout to train for muscle-ups or wall ups. (it's like a pull down, kinda)

But after he was done I rocked some core and cardio so It's all good and one of the gyms I called and e-mailed; emailed me back. They have adult open gyms, not a lot of space or that often but its a start

Also, had off work today so I got a lot of personal shi* done.

A clean life helps a clean mind. With a clean mind all things are possible

[Jason C. Astor]

Day 5 Jan 5th Thursday. yesterday

Had a great morning workout of push ups, sit ups, squats, pull-ups, burpees and balance work. Realized I could use my "Iron Gym" door pull up bar to practice balance. Rails; here I come.

Night:
I got another friend to come train with me. So I may have the beginning of a little team Drilled rolls, Landings, Precisions, Safety Vaults, Regular or Double handed Vaults, fence vaults and Tics. The Basics for him. Then I drilled my kongs and speeds using each leg and arm equally as kick off leg and support. (not sure on reps) Had my buddy just jumping over tables with both hands and practicing rolls. Then Worked on flow at the local middle school for about an hour.

I still haven't got up the guts to try the dash vault or thief vault and I haven't worked on wall runs in a while. I should get on that. Need to find somewhere to practice Wall ups and wall Kips

[Jason C. Astor]

Day 6 which was Friday Jan6th

Decent morning workout and eats through out the day

Night workout was killer. Sparticus for three rounds in great time and great energy, followed by light yoga and some static stretching.
Then I feed the muscles plenty of food and carbs

[Jason C. Astor]

It's Day 7 Jan 7th Saturday.

I've been running and playing all day. My balance is getting a lot better and so is my depth awareness for twisting and cats and such.
I'm about to go up to the City (Baltimore) for a friends B-day dinner. Might do some stuff in the City and try to Tape it. Problem is I'm wearing dress clothes. More importantly. Dress Shoes. Wish me luck!

[Jason C. Astor]

Saturday was pretty awesome.
Did a crap ton of precisions all over the city. Climbed up a bunch of stair wells. Did some rail Walks. Monkey and Konged a bunch of Low walls by the Harbor.

People are funny. They kept yelling "Hardcore PARKOUR". I know they might have been trying to be rude but I didn't care

Rested, ate and watched "Shameless" most of the day Sunday. Taught my dog some PK tricks too

[Jason C. Astor]

Yesterday, Monday.

Got a decent chest workout and 2 rounds of sparticus. My legs are getting beastly strong and explosive.
Tonight is PK drill night

[Jason C. Astor]

Day 10. Tuesday Jan 10th

Bailed on my PK skills Drilling day cause I felt like Shi*.

Although I still feel like crap I'll be going to the gym tonight Weds. Jan 11th Back and Shoulder Day.

I've decided that the next month is dedicated to Mass. Lots of eating and Heavy Weight, Low rep workouts on M.W.F. while still drilling moves and skills on Tuesday and Thursday. And of course working flow and fun on Saturdays

[Jason C. Astor]

Wed. Jan11th Which was yesterday

Got to the Gym for back work.

Bent over Barbell Rows 135x3 145x3 150x3 155x3
Pull Downs 160x3 x4
Seated Cable Rows 160x3 x4
Pull Downs to Push Downs (Muscle up Training)  80x10 90x8 100x6 110x4 60x15

ABS
Yoga Ball crunches 3 sets of 30 straight 20 each side
12 lbs Medicine ball Sit ups with throw and catch 2 sets of 15
3 sets of 10 Kick the Sky leg ups
2 sets of 20 Bench Jack Knives

Ran Barefoot with the dog in the Rain for 20 minutes for cardio


Tonight is PK Skill Drills

-For those of you reading, What do you think of my workout so far? Any suggestions to strengthen myself and my skills?

[Jason C. Astor]

Thursdays training Jan 12Th which is day 12 (Wow!)

Last night was a great Training Sess. I did the whole thing in my vffs and I finally cleared a picnic table (Short Ways) doing a Kong

I Plotted out my workout as follows (using picnic tables)

5 Kong attempts pushing off right Leg
5 Kong attempts pushing off left Leg

5 safety Vaults on Left arm
5 on right arm

5 tic tacs onto picnic table about 3ft away kicking off of left leg
5 off of right Leg

5 Gate Vaults over a 6 ft gate using strong side then 5 dark side

I then started over. I couldn't seem to clear this damn table, my feet kept landing on the end of the table.
I closed my eyes, visualized my self doing it over and over again; I took a deep breath, opened my eyes and nailed it. I then did it like 15 times to stick it into my head and continued to do the rest of the work out for
2 more sets

Then I practiced 20 rolls over each shoulder; doing the Ryan Doyle 1st and 2nd progression for my left shoulder roll (Which is getting better)

Ended my workout by capoila fighting my dog (kinda sorta), running home stretching then going to see Mission Impossible: Ghost Protocol. Which was pretty bad ass

[Jason C. Astor]

Okay, Friday the 13th was Arm day at the Gym. Went well

Saturday I went to a local school and played around with Cat grabs, Climbs, Cat balance, Vaults. Basically every move I know of. Pretty awesome time. I was there for about 2 hours.

Sunday I rested and watched The Ravens win!!