Topic: Is my training schedule acceptable?

[Roberto Espinoza Jr.]

Okay so I have set some goals for the end of the summer and I need advice on how to go about achieving these goals...so here there are:

My goals for the end of the summer:
20 consecutive pull-ups
50 push-ups
30 jumping squats with good form
30 seconds tuck planche
10 tuck-planche push-ups
10 second free standing hand-stand
5 minute mile
Precision jump 8 feet or more (and I mean precision jump; stick it, excellent form, wonderful landing, etc)
Possibly get the front and side splits before getting into tricking
Develop a more flexible back (perform a bridge from a standing position)

I'm not too big on working out and what's the most effective so I'm asking here, will my current plan help me reach my goals?

Every week day:
--Run a mile (just a mile because I figure that running more won't make me faster, so i'm just going to run the mile everyday and try and improve on my time every day)
--45 push-ups (3 sets of 15, wide, close, and diamond)
--30 pull-ups (6 sets of 5, or should I do 5 sets of 6 I'm not sure xD)
--30 jumping squats (3 sets of 10, then 2 sets of 15 once they become easier)
--4 sets of 5 sec tuck planche
--Stretch for front and side splits for 3 min everyday (3 one minute stretches)
--Perform the seal stretch to bet a more flexible back (2 30 second stretches; move on to bridge once I feel comfortable)

Monday:
--Add in an extra set of push-ups (making 90 in total)

Tuesday:
--General PK training day (for rolls and vaults and junk)

Wednesday:
--Add in 3 extra sets of pull-ups

Thursday:
--General PK training day

Friday:
--Add 2 extra sets of jumping squats

Saturday & Sunday:
--Rest Days
--Maybe light PK training
--Lighter stretching
--Continue running the mile (taking this one slow though)



What do you guys think? I would appreciate constructive criticism

I also forgot to mention that I don't want to go to a gym. I prefer body-weight because it's cheaper and more convenient for me.

Thanks in advance

[Joe Brock]

You have a ton of goals here, so you should be focused on accomplishing the ones that you are furthest from reaching.

Do you need to work the strength first?  Is the strength work already almost there and you need to work on your mile times?

Without knowing this, we're not going to be able to help much.  That being said, you appear to have haphazardly thrown together a series of things that you're thinking about doing without really focusing on crushing individual goals.

Where you are is a big part of figuring out how to get to where you want to be.

[Roberto Espinoza Jr.]

You have a ton of goals here, so you should be focused on accomplishing the ones that you are furthest from reaching.

Do you need to work the strength first?  Is the strength work already almost there and you need to work on your mile times?

Without knowing this, we're not going to be able to help much.  That being said, you appear to have haphazardly thrown together a series of things that you're thinking about doing without really focusing on crushing individual goals.

Where you are is a big part of figuring out how to get to where you want to be.

Yeah I was contemplating that while getting to sleep last night.

And last night I also realized that in my schedule I never accounted for the tuck planche...so I'm guessing I'm throwing that out the window for the summer  as well as the hand stands

Okay so here's where I'm at right now:

13 consecutive pull-ups is my max
4 sets of 20 push-ups has become difficult (which is sad because I used to do 3 sets of 33  but I'm sure I can get that back fairly quickly)
20 jumping squats and my legs are killing me
Mile in around 8 minutes I think

Another thing occurred to me last night:
would it be a good thing if every week I added another rep to each set, as long as I'm comfortable with it ya know? Seeing as I don't go back to school in 11 weeks it'd be awesome if I could add 33 reps to each workout without getting tired.

Is there anything else you need to know?

[Steve Low]

What are your overarching goals? Getting stronger? Gaining more endurance?

The current routine above will not help you get significantly stronger which is what is more useful for Parkour.

[Roberto Espinoza Jr.]

What are your overarching goals? Getting stronger? Gaining more endurance?

The current routine above will not help you get significantly stronger which is what is more useful for Parkour.

I would actually think that more endurance is what I'm looking for. I'd like to be able to train more, longer, and safer (it can't be safe training if you're tired as hell right? haha). Since I've had way more time for Parkour once school let out, I've realized there are soooo many things I could do that I never had the mind to try, that I would like to be able to train to perfection.

And while you said I would not get significantly stronger, would I still have a slight gain in strength? Because you're right, strength is better for Parkour and I've thought about that already.....

[Jason C. Astor]

Deep Breath.

Your original and secondary goals don't seem to match your most recent goals. Trust me I know all about wanting to improve endurance while improving strength and how hard it is (pain in the a**). However, for goals like 50+ push ups, Jump squats and A 5 MINUTE MILE!! endurance training has little room... if any.

A popular and widely agreed upon theory is that strength translates into endurance much eaisier then the oposite. That being said I would suggest you work on wide motion explosive motions (Deep, explosive jump squats for example or clap push ups, one arm pull ups) for the summer. Doing what I think is called "Loading the Ladder" which is doing the exercise at points trough out the day instead of just trying for 3 sets of 30 in one sitting. Then as these things get easier you can raise the reps and maybe even add weight or start working on endurance.

That's just my humble opinion though. 5 minute mile is tough

[Roberto Espinoza Jr.]

Deep Breath.

Your original and secondary goals don't seem to match your most recent goals. Trust me I know all about wanting to improve endurance while improving strength and how hard it is (pain in the a**). However, for goals like 50+ push ups, Jump squats and A 5 MINUTE MILE!! endurance training has little room... if any.

A popular and widely agreed upon theory is that strength translates into endurance much eaisier then the oposite. That being said I would suggest you work on wide motion explosive motions (Deep, explosive jump squats for example or clap push ups, one arm pull ups) for the summer. Doing what I think is called "Loading the Ladder" which is doing the exercise at points trough out the day instead of just trying for 3 sets of 30 in one sitting. Then as these things get easier you can raise the reps and maybe even add weight or start working on endurance.

That's just my humble opinion though. 5 minute mile is tough

Yes 5 min mile is a doozy xD I sure went way in over my head on that one xD wow don't I feel dumb now? 

The explosive jump squats is what I go for really. Although I don't think I would be able to "load the ladder" on pull-ups seeing as I don't own a pull-up bar, or any trees big enough to grab onto; and I'm not yet strong enough to do one-armed pull-ups.  Would clapping-pull-ups work fine? The clap push-ups and jumping squats seem to be good for an all day thing thanks

How should I re-assess  my goals to make it more strength oriented?

I believe that a better goal for the mile would be 6:30 then, possibly 6? And I'm thinking that keeping my original goal of 30 jumping squats.

[Roberto Espinoza Jr.]

Sorry guys I hate to cause you trouble but I never had a reason for actually working out vigorously since I never really was into any sports where I'd have somebody to coach me. I didn't like the competition xD Which I guess is why I started Parkour in the first place.

[Joe Brock]

Take this bit of advice.  I would have no difficulty with 30 jumping squats, and I never train jumping squats.  I do train with high-rep heavy squats, and box jumps.  The strength increases endurance has so far proven to be very true for me.

If you can do 10 one-armed push-ups, 50 normal ones is barely a warm-up.

This is why I'd normally suggest training for higher strength.  That being said, asking us to define your goals is not going to be YOUR goals.  If you want my goals, that's another thing, but I don't see how that helps you in YOUR quest.

[Roberto Espinoza Jr.]

Sigh this is gonna take a while to get right xD As I said sorry for the trouble and my work-out-ignorance 

Okay:

20 pull-ups
20 clapping push-ups
30 jumping squats
6-6:30 min mile?

What is the difference between a box jump and a jumping squat? Isn't it the same motion? Except one you land on an elevated surface?

[Joe Brock]

What is the difference between a box jump and a jumping squat? Isn't it the same motion? Except one you land on an elevated surface?

The fact that you must land on the elevated surface makes it much more important to put as much effort as possible into the jump, but they're pretty similar.

I think that those goals have been narrowed down, so now you have to simply decide how to make these happen.  You're not far off on being able to do most of them.  You should be able to attack the push-ups and pull-ups using a GTG method (a few, randomly scattered during the day) while working on your runs.  The squats should be reflected in the running improvement too.

You're close to making these happen.  How do you plan to split up the workouts?

[Roberto Espinoza Jr.]

The fact that you must land on the elevated surface makes it much more important to put as much effort as possible into the jump, but they're pretty similar.

I think that those goals have been narrowed down, so now you have to simply decide how to make these happen.  You're not far off on being able to do most of them.  You should be able to attack the push-ups and pull-ups using a GTG method (a few, randomly scattered during the day) while working on your runs.  The squats should be reflected in the running improvement too.

You're close to making these happen.  How do you plan to split up the workouts?

Okay cool. I do jumping squats with as much effort as possible anyways so I'm guessing I'm good there.

Um.....lets see here.....

I'll keep the running every morning for sure. But I'm not too sure on everything else.....would my old schedule be good, except instead of going for the 3 sets I just use the GTG method (what's that stand for by the way?).

Also, the GTG method would be a problem regarding pull-ups. As I mentioned before I have no place to do them at my house. Would climb-ups be acceptable? We have a wall not a fence. I think it's a good idea because it can translate easier into Parkour right?

[Steve Low]

I would suggest reading this article:

http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/

[Roberto Espinoza Jr.]

Actually I have....several times.....but I'll read it again just to make sure I've taken everything in

[Joe Brock]

A quick search of this website would probably point out that "GTG" is an acronym for Grease the Groove.  I'll add that one to my acronyms list, as I guess that I forgot that one.

Steven:  Totally off topic, I actually was reading EMI's BW strength stuff and you point out:Most people who randomly do handstand pushups (HSPUs) or add them as supplementary barbell work do them with elbows flared out. While this is stronger (because of the added trapezius involvement in scapular elevation) this does not allow proper development of strength.

Why would someone flare their elbows for supplemental barbell work?  It screws up triceps development, which is the primary carrier of the bench and overhead press.  Elbows tucked tight to the side allows the lats to assist the leg drive on bench, and shelves the overhead press.  If you see someone doing this "elbow flare" on anything less than the last 2 inches of lockout, stop them.  They'll thank you when their shoulders don't click constantly, and their pecs are still attached.

Now...back to Screech's program questions.

[Roberto Espinoza Jr.]

Haha. Oh wow Steve and Joe going at it  What a sight to behold.....

Would you guys recommend alternating between the different exercises (climb-ups, push-ups, and jumping-squats)?

How's this sound?

Everyday:
--Run a mile going for speed
--Stretching
--2 sets of 15 normal push-ups
--2 sets of 7 pull-ups
--2 sets of 10 jumping-squats

Monday:
--GTG Climb-ups
Tuesday:
--Parkour Training
Wednesday:
--GTG Clapping Push-ups
Thursday:
--Parkour Training
Friday:
--GTG Jumping Squats
Saturday:
--Parkour Training
Sunday:
Rest Day

[Steve Low]

A quick search of this website would probably point out that "GTG" is an acronym for Grease the Groove.  I'll add that one to my acronyms list, as I guess that I forgot that one.

Steven:  Totally off topic, I actually was reading EMI's BW strength stuff and you point out:Most people who randomly do handstand pushups (HSPUs) or add them as supplementary barbell work do them with elbows flared out. While this is stronger (because of the added trapezius involvement in scapular elevation) this does not allow proper development of strength.

Why would someone flare their elbows for supplemental barbell work?  It screws up triceps development, which is the primary carrier of the bench and overhead press.  Elbows tucked tight to the side allows the lats to assist the leg drive on bench, and shelves the overhead press.  If you see someone doing this "elbow flare" on anything less than the last 2 inches of lockout, stop them.  They'll thank you when their shoulders don't click constantly, and their pecs are still attached.

Now...back to Screech's program questions.

Don't underestimate gym bros man. You'd be suprised how little people know about good benching technique. I'm pretty sure all of the guys in my physical class that hit the weight room do flared elbow bench press. Yes, it's that pervasive.

Same with pushups... not to mention HSPUs

You and me on the internet are spoiled because we look at form/technique on barbell exercises..... in the real world technique is horrible at least 90% of the time

Haha. Oh wow Steve and Joe going at it  What a sight to behold.....

Would you guys recommend alternating between the different exercises (climb-ups, push-ups, and jumping-squats)?

How's this sound?

Everyday:
--Run a mile going for speed
--Stretching
--2 sets of 15 normal push-ups
--2 sets of 7 pull-ups
--2 sets of 10 jumping-squats

Monday:
--GTG Climb-ups
Tuesday:
--Parkour Training
Wednesday:
--GTG Clapping Push-ups
Thursday:
--Parkour Training
Friday:
--GTG Jumping Squats
Saturday:
--Parkour Training
Sunday:
Rest Day

Are you training to get stronger, bigger, or endurance or what?

If you are training for strength or hypertrophy I would hit up a 3x a week full body routine instead of this weird random GTG and everyday type of stuff.

[Roberto Espinoza Jr.]

Okay......big breath xD

--Lower body endurance
--upper body strength

I don't really care much about getting bigger my girlfriend already thinks I'm sexy as hell 

[Scott Eustice]

You need measurable goals.

"Upper body strength" is not a good goal because you can't measure your progress.

"Do a pullup with .5 times bodyweight attached" is a good goal because you can measure how close you are to the goal, and plan your workouts accordingly.

Weight does not have to be the only way of measuring your progress. A 2 second straddle front lever or 10 pullups to your sternum are good goals, because you can measure how close you are to completing them.

Find some measurable benchmarks to use as goals, and we can help you construct an effective plan to reach them.

[Roberto Espinoza Jr.]

I already have laid out measurable goals. But let me put them down again:

20 pull-ups
20 clapping push-ups
30 jumping squats
6-6:30 min mile