Author Topic: Aclimbatize's Training Log . . . (Read 4912 times)

Andy Taber · « **on:** September 08, 2007, 09:53:33 PM »

So, I've been doing parkour now for about 9 months and with increased progress comes the need for increased focus as the learning curve begins to plateau. I decided that a training log would be a great way to track my progress not only as far as my PK is concerned but my rock climbing as well, now that the comp season is rolling in. This will be a great way to track where I have come from and where I need to go.

Training today: 11:30 PM - Rootbeer Float

K, so thats not really training, but after my climbing session yesterday I figured I deserved a rest day.

More to come . . .

Andy Taber · « **Reply #1 on:** September 11, 2007, 01:37:34 AM »

Parkour unfortunately has been kinda taking a back seat as of late due to school work and an overwhelming need to rock climb. However this may not be a bad thing as my climbing training will deffinetly be beneficial to my PK as far as strength and some conditioning is concerned.

Today: Finally got to climb outside for the first time in a while. Only did 3 sport routes outside (5.7, 5.8, 5.9), but it was good to get outside.

After climbing outside, went to climbing gym and climbed hard for about an hour and a half. Worked boulder problems beyond my current capabilities in order to train strength. After bouldering I proceeded to do my after-workout workout.

Campus board (overhanging board with about 9 wooden "rungs" of varying sizes from 1 inch to 1/4 inch on which you climb without feet from top to bottom) (if you're still confused what a campus board is: http://www.metoliusclimbing.com/howto-campus.htm):
1. Basic Laddering on 3/4 inch rungs.
2. Laddering every other rung (3/4 inch)
3. Laddering on 1/2 inch rungs
4. 1-4 touches (hang from rung one, reach up with one hand and grab 4th rung, then come back down. Repeat till failure) on 3/4 inch rungs
5. Two handed dynos on 3/4 inch rungs

Circuit of Bench/Hangboard Pull-ups/and Abs: 1.Bench 10 reps at 155 lbs/ 10 pull-ups on sloping holds/ 40 sit ups
2. Bench 10 reps at 145 lbs/ 10 pull-ups on less slopy holds/ 40 crunches
3. Bench 10 reps at 145 lbs/ 8 pull ups on 1/2 inch holds/ 4 hanging leg lifts
4. Bench 10 reps at 135 lbs/ 8 pull ups on 3/4 inch holds/ 6 windshield wipers (Legs straight, twisting all the way down each time)

Jim "Monkey" Parker · « **Reply #2 on:** September 11, 2007, 07:08:07 AM »

Nice campus routine!

I have always been totally shut down by campus boards and think they're a tool of Satan. But I'm sure you have it down

For campus board inspiration...check out the film Hard Grit. Sick campus board training.

Andy Taber · « **Reply #3 on:** September 11, 2007, 05:47:35 PM »

Yeah, I'll deffinitley check it out, thanks!

Andy Taber · « **Reply #4 on:** September 12, 2007, 10:51:43 PM »

Today:

Parkour: 2 Hr jam with Ryan, Sat, and Carolynn

Climbing: 2 Hrs climbing problems beyond my level in order to train stregnth and technique

After-workout Workout: Campus Board: 1. Laddering every hold on 1 inch, 3/4 inch and 1/2 inch rungs 2. Laddering every other hold on inch and 3/4 inch holds 3. 1-4 touches on 1 inch holds.

Bench: 12 reps of 135 lbs
Pull-ups: 10 on super slopy holds
Sit-ups: 40 continuous (first 20 straight, seccong 20 twisting to each side)
Bench: 12 reps of 135 lbs
Pull-ups: 9 on slopy holds
Crunches: 40 (first 20 straight, seccong 20 twisting to each side)
Bench: 11 reps of 135 lbs
Pull-ups: 9 on 1/2 inch holds
Hanging Leg Lifts: 5
Bench: 10 reps of 135
Pull-ups: 8 on 3/4 inch holds
Windsheild Wipers: 6 (3 each side)

Poet (Jesse) Clark · « **Reply #5 on:** September 13, 2007, 03:31:30 AM »

I was thinking about starting these, because it would inspire me to train. But didn't really have the time. Plus my training is so....unorthodox.

Andy Taber · « **Reply #6 on:** September 13, 2007, 07:49:05 PM »

That's why you should start one! It's cool to see how everyone trains differently.

Poet (Jesse) Clark · « **Reply #7 on:** September 14, 2007, 03:54:50 PM »

Okay, well maybe another day.

Andy Taber · « **Reply #8 on:** September 17, 2007, 07:47:47 PM »

Friday Night: 3 hours of climbing at the CU engineering center. Did the several hundred foot traverse twice without falling off, then did some dynos and climbing games.

Tonight: Gauntlet night. ESPN was there, which kinda got us all a little psyched to do our best, and we finnished it in about an hour and a half! I somehow mannaged to do it all even considering all I had eaten today was a bowl of cheerios and 4 eggos.

Darkhorizont · « **Reply #9 on:** September 17, 2007, 09:10:05 PM »

ah, the food of champions

Andy Taber · « **Reply #10 on:** September 17, 2007, 10:13:10 PM »

Haha, yeah I wish. I probably wouldn't have been so tired had I actually eaten decent food today.

Andy Taber · « **Reply #11 on:** September 18, 2007, 11:40:42 PM »

Today: Free class at new location.

Mostly helped with demonstrations, but still did some work on precisions, QM, Pushups, and pike-ups.

Felt pretty tight so did about an hour of Yoga afterwards.

Andy Taber · « **Reply #12 on:** September 19, 2007, 08:59:04 PM »

Damn I was tired and sore today.

Did about an hour of Yoga before school. Then headed into Denver and did about 3 hours of parkour mostly at cat fountain.

Did "roof-gap" today for the first time. Was very happy with my mental approach, wasn't scared at all. I almost wished the gap was bigger . . .

After 3 days of solid PK I thin tommorow will just be a rest day, but who knows, I may decide I need to climb . .

Andy Taber · « **Reply #13 on:** September 25, 2007, 05:45:28 PM »

Finnaly after several days off

, I'm back to doing what I love.

Yesterday:
-Hour of Yoga.
-Lots of climbing at the Spot. About 2 hours of solid bouldering and then moved onto grip strength training.
-Grip strength training: Pyramids (hang onto a set of holds with no feet for 4 sec. then 5 sec. rest, 6sec. on, 5 sec. rest, 8 sec. on, 5 sec. rest, 10 sec. on, 5 sec. rest, 8 sec. on, 5 sec. rest, 6 sec. on, 5 sec. rest, 4 sec. on. Or untill failure on s specific hold.)
-did this on: pinches, slopers, crimps, 2 finger pocket, 3 finger pocket (first three fingers), 3 finger pocket (last 3 fingers),
medium crimps, jugs.
-Moved onto bench: 4 reps at 185lbs, 4 reps at 175lbs, 4 reps at 175, 4 reps at 165lbs
-12 pull-ups followed by 5 hanging leg lifts
-10 pull-ups followed by 6 winsheild wipers
-8 pull-ups followed by 5 hanging legg lifts
-8 pull-ups followed by 6 windsheild wipers
-About 10 back-flips, and 5 wall-spins

Today: Good day of outdoor climing in Golden, was deffinetly tired and sore from last night, so got pumped faster
-lead a 5.6 to warm up
-jumped up to lead a 10.a
-Lead another 10.a
-Repeated previous 10.a on top-rope
-finnished off with a fun 5.8

Great to get out again! Hopefully I'll be climbing the third flatiron next week for a fun little review of multipitch basics.

Andy Taber · « **Reply #14 on:** September 26, 2007, 08:06:56 PM »

Got out climbing again today! Last night my roommate and I were joking about climbing again this morning and then all of a sudden we said hey, why don't we actually do it. So at 3:30 am we went to sleep only to wake up at 6:45 to go climb.

We decided to climb the third flatiron standard east face which is an easy 600 feet or so of slab climbing. The approach was a about a mile or so of pretty steep hiking which deffinetly got the heart going. The climbing was awesome, and there wasn't a soul to be seen anywhere. It was just us and the rock and a beautiful view of boulder and the rest of the flatirons.

I'll likely be climbing again tommorow

as I won't be able to friday saturday or sunday, though saturday I will be helping out with the PK classes at crossfit boulder.

Andy Taber · « **Reply #15 on:** September 27, 2007, 08:02:34 PM »

Climbed again today. Damn were my forearms tired. Was only able to climb for about 2 hours, then moved onto my after workout-workout which was shortenned due to the fact that I've now gone 4 days without rest.

Weighted pull-ups (put a 25lb weight in a backpack): 4 sets of 5
20 Pushups (elbows straight back)
5 front levers
20 fist pushups
L-hang (about 20 secconds)
20 diamond pushups
6 winsheild wipers

Tommorow rest!

Poet (Jesse) Clark · « **Reply #16 on:** September 29, 2007, 01:28:10 PM »

Haha! Did a half hour of yoga this morning.
Good stuff.

Sorry I couldn't make it today. I will make it next week however. Yay!

Andy Taber · « **Reply #17 on:** September 29, 2007, 05:02:05 PM »

Yeah man, yoga is the way to go, loosens you up and just relaxes you. Good for overall wellness of being . . .

Patrick Holten (Denver Family) Flux Freerunning · « **Reply #18 on:** September 29, 2007, 07:01:31 PM »

You know I really love to climb now as well Andy. Actually last year I tried to take a class as closely related to PK as possible so I chose rock climbing, and I really do enjoy it now. Sometimes I have just as much fun climbing as I do with PK. Plus climbing really helps with PK cause of the muscles you strengthen climbing. How about you, do you like one better than the other?

Andy Taber · « **Reply #19 on:** September 29, 2007, 07:12:38 PM »

Its hard to say, right now I'm really into climbing, and I think I always will like climbing just a little more. But, I do love parkour, and climbing is deffinetly great training for alot of parkour moves, mentality, and overall fitness.

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Author Topic: Aclimbatize's Training Log . . . (Read 4912 times)