Alright, here's my problem. This summer I'll be strength training, and I want to stick with purely bodyweight exercises as I feel the strength gained from these will ultimately be most beneficial to my parkour training. (Also, I don't have a ton of money laying around to invest in free weights). I'm working off of basically two training programs: Chris Sommer's isometric holds (
http://www.dragondoor.com/articler/mode3/229/) and Pavel's "The Naked Warrior". Also, I'm incorporating a couple extra exercises to target areas I feel need a bit of extra work. Anyway, Pavel says that if one wants to use more than two unrelated exercises for his "Grease the Groove" strategy, it is best to create more than one workout. I have structured my exercises into two distinct workouts, though workout A puts more emphasis on upper body strength.
(N.B. on "Toe-heel-toe jump sets". This is a little exercise I improvised. One "rep" involves jumping 10x on both feet, 20x on right foot, 10x on both, 20x on left. When jumping on one foot, the other leg is to be held in front of the body bent 90 degrees at the hip and 90 degrees at the knee. Throughout the exercise, the spine is to remain neutral and the core is engaged. The jumping power comes from the calves, hence the toe-heel-toe reference.)
My warm-up usually consists of a light jog (5-10 min) and 15 or 20 minutes of handstand practice.
Workout A:
5x5 Handstand Pushups
5x5 Horizontal Pullups
5x5 Toe-heel-toe jump sets
Workout B:
5x5 Appropriate Pistol progression
5x5 Appropriate one-handed pushup progression
5x5 Toe-heel-toe jump sets
Before each of these workouts, I do 60s of the appropriate progression of either Planche or Front Lever. The days alternate. (e.g. Monday: Planche, Tuesday: Front Lever, Wednesday: Planche, etc.)
I will work out 6 days a week. (Monday - Saturday, Sunday off) I also plan on incorporating some more running three or so times a week.
Anyway, I've been pondering exactly how to structure my day in terms of workouts. I am planning on two workouts a day, spaced about 3 or 4 hours apart to give myself some time to recoup. The crux of my question is: should each day be
A - Rest - B, or should I alternate days of
A - Rest - A,
B - Rest - B, and if so, which should be Planche days and which should be Front Lever days?.
If neither of these is a good choice, please let me know! Any other suggestions are welcome. I'm basically looking for the best full body strength training regimen using exclusively bodyweight exercises. All I really have at my disposal is a pull-up bar and a floor.
