Topic: rate my parkour routine..

[Shaun]

Upper body:                                                three minute break inbetween for all
Push-ups                                    4x6
Press-ups (legs apart)             4x6
Diamond presses                     4x6
Pull-ups                                     4x6
Let-me-ups                               4x6

Lower Body:
Calve raises                               4x6
Squats                                        4x6
Plyometric jumps                    4x6
Sprints                                       15 sec.

Core body:
L-sits                                         4x20
Russian Twists                         4x20
Planks                                        4x20 


Skill:
Hand Stand                               30 sec.
Precision jumps                        2x10

Anything I should add? Increase? Decrease?

[bryan]

workout routine*


and, I think it needs some work. You should break it off into sets (e.g. 4 sets of 20x push ups).
also, you have no pulling exercises.
also also, You should read the link that steven low asked you to read multiple times, him and Joe Brock probably know more then most of us so you should listen to them.
and lastly, This should have stayed in the other topic with people already there trying to help you out.



just sit ups for your core? there are a lot of exercises out there, here are a few that you should think about incorporating:


planks
leg raises (various types)
bicycles
crunch
russian twist (or as my old coach used to call them "rocky balboa's")

and remember, most of these exercises can be weighted, but sit-ups wont get you the results you want.

[Ammad]

^This
And if your planning on increasing strength reps of 50 and 20 are not going to help you. Credit goes to Chris Salvato for this link: http://i296.photobucket.com/albums/mm180/BangoSkank1/repetitioncontinuum.jpg
To sum it up generally reps of 1-6 are for strength, 6-12 for hypertrophy(muscle size growth), and 12-∞ for endurance. Since all you've told us is that you want to be strong enough for parkour 1-6 reps would be useful. But we don't even know your goals, go back to your old topic and tell us your goals. Example of goals: 6 pushups, 12 pullups, 12 squats, 100 meter sprint in 20 seconds. Something with numbers that can be measured and attained.

[Steve Low]

bicycles
crunch
russian twist (or as my old coach used to call them "rocky balboa's")

These are as bad as situps

Don't do them.

As stated, work on harder variations of exercises in the 5-8 rep range for strength and hypertrophy (about 3-6 for strength, and 5-12 for hypertrophy separately).

Calf raises pretty useless, and too much pushing not enough pulling



ALSO I merged the other thread with your original thread and I'm thinking about doing the same thing because you don't need to keep creating threads on this. People will read your post regardless of whether it is a new thread or not.

[bryan]

These are as bad as situps

Don't do them.

As stated, work on harder variations of exercises in the 5-8 rep range for strength and hypertrophy (about 3-6 for strength, and 5-12 for hypertrophy separately).

Calf raises pretty useless, and too much pushing not enough pulling



ALSO I merged the other thread with your original thread and I'm thinking about doing the same thing because you don't need to keep creating threads on this. People will read your post regardless of whether it is a new thread or not.

Could you explain why they are bad? and I was just giving him examples of something else he could do instead of just doing situps.

[Shaun]

Could you explain why they are bad? and I was just giving him examples of something else he could do instead of just doing situps.

I modified it, added more core, decreased reps. Take a look.

[Tony]

I modified it, added more core, decreased reps. Take a look.

How many sets?

If you said you could do 50 pushups before, only doing 6 wont help. If you want to build strength, you're going to have to do harder variations of the pushup where you can only do 4-8 without stopping.

[MedvisP]

When you decrease the reps you have to increase the stress so that you're near failure on the last rep of each set.

[Shaun]

When you decrease the reps you have to increase the stress so that you're near failure on the last rep of each set.

Om stupidbwith this stuff, can you explain how?

[MedvisP]

Add weight or decrease leverage

[Shaun]

Add weight or decrease leverage

How do I add weight? D: I know, im slow....

[Tony]

How do I add weight? D: I know, im slow....

Backpack with books or weights. Or just about anything. It's probably more beneficial to do push ups with your feet elevated first. But I'm no professional.

[Shaun]

Backpack with books or weights. Or just about anything. It's probably more beneficial to do push ups with your feet elevated first. But I'm no professional.

So, this is good but just admore weight/elevation?

[Ammad]

We don't know if its good for your needs or not since you haven't told us your goals. We really do want to help you but we can't if we don't even know your goals. Please read that link(http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/) that Steven kept telling you to read. Please read http://www.eatmoveimprove.com/2009/05/setting-and-achieving-goals/ to know what kind of goals we want you to tell us. And finally, read the sticky that Steven told you to.
Sticky: http://www.americanparkour.com/smf/index.php/topic,21445.0.html

[Shaun]

Modified.


And my goal is to get stronger, is that not a goal?

[Ammad]

The goal to get stronger is a general and non-measurable goal. You can't really measure strength but you can measure if you can do 6 one-armed pushups or not. Read the article to figure out what kind of goals we want you to tell us.

To increase difficulty on bodyweight exercises:
-Increase or decrease the amount of leverage. ex: elevating feet on a pushup
-Perform an exercise on an unstable platform. ex: doing pushups with hand(s) or feet on a basketball(s)
-Use pauses at the beginning, end, and/or middle of a movement. ex: pausing for 3 sec at the bottom of a pushup
-Turn an exercise into a single limb movement. ex: doing pushups with one arm

[Tony]

Modified.


And my goal is to get stronger, is that not a goal?

Just read the goddamned article Steven posted. I promise, it's worth it.

Also, 2 sets x 6 pushups isn't going to help.

Try 4x6-8 of something where you physically unable to do more than those amount of reps.

A good goal would be like
Be able to do 5 one armed pull ups/pushups, etc

The bigger picture is to get stronger, yes. But the benchmarks are what actually matter, that's why you need goals. Otherwise you will aimlessly be doing exercises you don't need.

[Shaun]

Fine, my goal is to do 12 one armed  pushups and 6 one armed pull ups....this will take a long time to complete.....and alright ill read the god damn article
....

[Shaun]

I read the article, and I agree it helped... Also, Modified my routine.


I get the push and pull thing now!:D

[Ammad]

The amount of goals you've told us are staggering, I can't even count them. And they all sound like you really read the article on making goals. Except there are only 2 goals, 1 for push, 1 for pull. According to Steven, you should generally have 2 push goals, 2 pull goals, 2 legs and 1-2 skill. Also you definitely haven't read the goal making article. All you changed in your routine is adding 2 sets to everything and 1 min rests in between.