Topic: Help mold routine for a new traceour

[Tony]

Hello, my name's Tony. I am just a 14 year old guy wanting to get into parkour with a couple of friends. Even though I'm a bit more serious about it than them (I tend to overhype things before I really get into it). Im looking to help build a workout for 4 days a week (M/T/T/F), the first two being strength based and the second two being more based on endurance. I also

My current stats:
Height: 5' 6" (5' 5" and 3 quarters )
Weight: 105-110 (I'm kind of underweight, gonna get started on a weight gaining diet, too)
Lifts: Idk, never really tried (I really haven't been an athletic person until freshman year)
Current Routine: None
I can do about 25-30 pushups without stopping, and in good form.
I can do about 10ish pull ups (2 sec up, 2 sec down, I can do about 15 pull ups if just going fast)
I can do about 75-80 sit ups
I can do a good number of squats
I run a mile in 8:30
On one of those bar things at school that tell you how much you can lift in pounds, I can lift about 55 pounds.

My goals:
Gain at least 5 pounds of muscle (too easy? idk. never really knew about this kind of stuff)
20 good pull ups
40 good push ups
Lift 60-70 pounds
Run a mile in 7:30 seconds

So I was wondering what I should incorporate into my routine to build strength on Mondays and Tuesdays, and endurance on Thursdays and Fridays? I also need help on forming a good core workout, as I've never made one before.

Any help?

[Scott Eustice]

Good God! You must gain some weight! Eat alot.

Those large number of pushups won't transfer over into parkour very well. You should be moving on to more advanced variations of both pushups and pullups

Running a mile is not very useful for parkour. Everything we do is around 100m, maybe 200m tops. I would be very impressed with a parkour run lasting 400m of ground covered.

On one of those bar things at school that tell you how much you can lift in pounds, I can lift about 55 pounds.

What exercise are you doing here? Because in one barbell exercise I can lift 270 lbs for 5 reps, in another I can only lift 105 lbs for 5 reps. Your number can mean alot of different things.

You should stick to 3 days a week strength and sprints, you can do some parkour skill work on the off days.

For core work, start L-sits. If you cannot do one yet, try some hanging leg raises.

[Tony]

Yeah, Im going to start eating a lot more. And adding much more veggies and fruits into my meals. I also have a bone disorder thing that pretty much says that my bones are that of a child 2 years younger than I actually am. So I have the bones of a 12 year old . But its weird... Cuz my orthodontist says I have the teeth of a 16-17 year old.

Anyways, on the part about the lifting. You stand on a machine weight thing, and theres a bar with an adjustable rope/string/cord that you pull up on for like 10 seconds and it says the weight thing. I dont really know how to describe it. Once I figure out what Im talking about, ill post again haha.

[Steve Low]

Goals that have high(er) correlation to PK

http://www.eatmoveimprove.com/2009/05/setting-and-achieving-goals/3/

[Tom Heyl]

Do you have a squat rack or a bench press that you can use at either your school or a nearby gym? 

If you do, I recommend purchasing a book called Starting Strength. Here is a link if you're interested.

http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1326562938&sr=8-1

This obviously isn't required to do parkour, but a clear cut strength program will help you immensely.


On another note, like Steven and Scott mentioned you may want to look into some more parkour based goals.

It wouldn't hurt to look around the forums to find a couple more parkour based goals, I'm sure you could find some ideas in the training journal section or in general fitness.