Author Topic: tacoman's training log (Read 22572 times)

Kevin Davies · « **on:** January 16, 2008, 10:40:05 AM »

This is my log for my parkour training. I actually started doing the W.O.D. http://www.americanparkour.com/content/category/12/37/322/ a few weeks ago, but just discovered this forum. I am keeping this log so I can see my own progression.

Kevin Davies · « **Reply #1 on:** January 16, 2008, 10:44:39 AM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did W.O.D http://www.americanparkour.com/content/view/1718/322/

I didn't want to run outside because it was cold, so I ran on my stairs.

I did:
4 x 1:00 min stairs with 2:00 minute rests
5 x 30 sec stairs with 1:00 minute rests
6 x 2 laps (1 lap=up and down stairs once; 2 laps took approx. 15 seconds) with 30 second rests

Did a lot of stretching afterwards

Kevin Davies · « **Reply #2 on:** January 16, 2008, 10:50:45 AM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did W.O.D http://www.americanparkour.com/content/view/1725/322/

I did a variety of things for 20 minutes include handstands, crawling up and down stairs hands first, pushups, holding the pushups position with hands in various positions from waist level to past head position, holding pushup position with feet elevated, holding pushup position with one had, and others I can't remember.

Did a little bit of stretching afterwards

Matt Hudson · « **Reply #3 on:** January 16, 2008, 10:56:23 AM »

Sounds solid to me, good job, keep it up... and I'm taking your warm up and incorporating it as my own, because I often forget to warm up and go straight to the workout. lol

Kevin Davies · « **Reply #4 on:** January 17, 2008, 08:07:06 PM »

Warm up: Played Wii Olympics for about an hour with the scout group I work with and worked up a good sweat. Did 10 squats.

Did W.O.D. http://www.americanparkour.com/content/view/1731/322/

I jumped up onto a 17 inch high chair 100 times. I concentrated on being very smooth and quiet, mostly because my two little kids were asleep and I didn't want to wake them up.

PaddyOHayes, I have found that a good warmup makes an amazing difference in how much you can do in your workout. I find that usually by the third round of pushups that the pushups feel much easier than the first round.

Kevin Davies · « **Reply #5 on:** January 17, 2008, 08:17:26 PM »

Didn't do the W.O.D. today http://www.americanparkour.com/content/view/1734/322/
I had planned to but at lunch I went down to the parking garage I did about 20 minutes of monkey vaults over the belly button high walls that are all over there (after doing some stairs, squats, and railing swings to warm up). I got where I was doing them pretty successfully without swinging my feet to one side. I even did a double wall for the first time. The walls are about 10 inches wide and the double wall is about 20 inches wide. I also did a couple of 5 or 6 foot drops. I did two handed vaults and put my feet on top of wall before doing those though, because I not confident enough in my monkey vault to monkey into that big of drop yet. Later in the day, my lower back started to hurt, so I decided not to do the W.O.D. tonight and just let my muscles rest a little bit instead.

Kevin Davies · « **Reply #6 on:** January 19, 2008, 05:40:10 AM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did W.O.D http://www.americanparkour.com/content/view/1740/322/

Did 100 Burpees or squat thrusts. I didn't do the jump coming out of the squat, but just stood up. I mostly concentrated on making the part where you go from the push up to the squat and made it a motion like doing a monkey vault. I didn't time how long it took, mostly cause I had to stop in the middle to put my kids to bed. My 18 month little girl was so cute she got down on the floor I was trying to do burpees too like daddy.

Steven Low · « **Reply #7 on:** January 19, 2008, 09:44:53 PM »

That's awesome. Get you kid to work out with you more.. it's good for them and you.

Kevin Davies · « **Reply #8 on:** January 22, 2008, 08:25:53 AM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did W.O.D. http://www.americanparkour.com/content/view/1753/322/

I did 5 rounds of 15overhead dumbbell squats with 8 lbs in each hand and then 15 pullups

The pullups were cheater pullups because I can't do that many pullups yet. I put a chair about 3 feet away from under the pullup bar and put my feet on it. That way I could do the pull ups by putting some weight on my feet.

Steve, my two kids love doing 'Parkour' with me. My 4 year old boy and I set up obstacle courses in my basement (it is too cold to go outside) and he sees how fast he can do them. He can muscle up the back of a couch higher than his head and has can do a precision jump longer than his body length. My little girl is only 18 months but she is always trying to climb up stuff and jump off. I have to be careful though because they haven't learned good judgment yet. Once my boy who is about 3'6" tall jumped off a 5' ledge. He was totally okay, but it kind of scared me. Anyway it is tons of fun.

Kevin Davies · « **Reply #9 on:** January 23, 2008, 07:08:41 AM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

No workout, just the warm up because I have not been getting enough sleep and I just wanted to go to bed.

Kevin Davies · « **Reply #10 on:** January 23, 2008, 08:44:17 PM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did W.O.D. http://www.americanparkour.com/content/view/1771/322/
Performed each exercise for :20 seconds followed by :10 seconds rest. Repeat x 8 for each exercise for a total of 4:00 each. Moved directly to the next exercise with only enough rest to get a drink and write down my totals. By the time I got to the sit ups I wanted to puke, so I did them slow.

Pull-Ups - Total for 4 minutes: 20

Squats - Total for 4 minutes: 80

Push-Ups - Total for 4 minutes: 42

Situps - Total for 4 minutes: 40

Kevin Davies · « **Reply #11 on:** January 24, 2008, 09:00:46 PM »

Warmup: 3 Rounds of 5 squats, 5 pushups, and 3 jump assisted pullups

Did W.O.D. http://www.americanparkour.com/content/view/1778/322/

It was too cold outside so I substituted 1 stair lap (down and up the stairs once) for every 50 meters I was supposed to do

2 x 8 stair laps; times (1:00, :56)
5 x 4 stair laps; times (:27,:27,:27,:26,:26)
10 x 1 stair laps; times(:05,:05,:05,:05,:05,:05,:05,:05,:05,:05)

So looking at the times my stair substitutes are probably not quite equivalent to 400m, 200m, and 50m since I haven't been able to do sub 1:00 400 meter sprints since high school, but I figure that's okay, because I figure this workout was to train my fast twitch muscle to contract fast and I did plenty of that. With that in mind I took enough rest to catch breath between sprints so I could do them at full speed.

Kevin Davies · « **Reply #12 on:** January 30, 2008, 08:13:53 AM »

I didn't do the W.O.D on friday because I went to the movies with my wife instead.
This morning, I did the friday W.O.D. http://www.americanparkour.com/content/view/1784/322/ with my wife.

Warm up: 3 Rounds of 5 squats and 5 pushups

Workout- 3 circuits of the following, 1:30 rest between circuits:
Chair Push-Up x 5 immediately followed by Clap Push-Ups x 5
Pistols x 5 (each leg) immediately followed by Jump Squats x 10
2 sets of 5 chin-ups

After finishing 3 total circuits, did Front Plank and Side Plank x 2:00 each.

It was really fun to work out with my wife. She was really sore the next day.

Kevin Davies · « **Reply #13 on:** January 30, 2008, 08:29:43 AM »

I don't usually workout on Sunday, but I was at my father-in-laws house and was playing with my kids in the basement so I did a bunch of rolls and then I was practicing kongs up the stairs with my little boy. The unfortunate thing about kongs on stairs is that you can't lean forward as far as you normally would because you will hit your face on the stairs above the one you are jumping to. This makes it harder to get your feet up to where your hands are. I was trying to kong up to the sixth stair from the bottom and my feet didn't quite clear and they hit the stair really hard. I am kind of worried I might of broken a bone in my left foot.

Kevin Davies · « **Reply #14 on:** January 30, 2008, 09:04:03 AM »

My left foot still really hurts, but I don't think it is broken. I have been limping all day.

Warmup: 10 squats, 10 pushups

In 15:00 did as many rounds as I could of these:
Lunges across room and back (usually 14-15 lunges)
5 DB Push-Up + Row with 5 lbs dumbbells. I wanted to use bigger dumbbells but couldn't find them
3 Pull-Ups

I did 7 rounds

Kevin Davies · « **Reply #15 on:** January 30, 2008, 09:20:23 AM »

My foot felt better today, but still hurts. Today at lunch I went to the parking garage and practiced my monkeys over the walls. I am feeling pretty good about my technique. I was planning on doing the W.O.D. http://www.americanparkour.com/content/view/1801/322/ but I had to stay up late getting ready for my family's big winter camping trip this weekend. Also my right knee hurt and had some swelling. I think this is because I have been favoring my right leg because my left foot was hurting. So I will be taking it easy on leg workouts for a little bit.

Kevin Davies · « **Reply #16 on:** January 31, 2008, 07:14:09 AM »

My knee is still a little sore and swollen, so I am taking the leg exercises easy
Warm ups 3 x (3 pushups, 10 air pullups, 20 slow high knees)

Workout: Did modified W.O.D. http://www.americanparkour.com/content/view/1807/322/

Did as many rounds as I could in 20 minutes of:
10 pushups
3 pullups
40 second rest (This instead of doing 15 squats, because my knee hurts, but I want to be able to compare the number of rounds in future workouts, so this is a time place holder)

I did 10 rounds.

I did kipping pullups and I am getting the kipping motion down to where I should do more than 3 pullups at a time because the kipping is helping me so much. I did a total of 100 pushups which is the most pushups I have ever done in one workout. I remember last winter, before I had even heard of parkour, I was doing some pushups and pullups a few times a week and I was proud of the fact I did 30 pushups in one workout. Actually, I guess with the warm-up I did 109 pushups.

Kevin Davies · « **Reply #17 on:** February 06, 2008, 09:35:26 AM »

No real workout, thursday got ready for a winter trip. Friday and Saturday spend sledding and snowmobling. It was a really good work out trying to wrestle a snowmobile made to carry three people on groomed trails through 4 feet of virgin snow. Did plenty of lifts getting it unstuck.

Kevin Davies · « **Reply #18 on:** February 06, 2008, 09:42:36 AM »

Warm up: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did variation of http://www.americanparkour.com/content/view/1832/322/

I ran inside my house, so I substituted 5 laps in my downstairs for 200 m.
I also don't have enough ceiling clearance to jump ropes so I just hopped on my toes

Ran 5 laps in basement in 33 seconds.

20 Toe hops

Ran 10 laps in basement in 1 min 10 seconds

40 Toe hops

Ran 15 laps in basement in 1 min 40 seconds

60 Toe hops

My knee is still a little bit swollen but feels okay

Kevin Davies · « **Reply #19 on:** February 06, 2008, 09:48:04 AM »

I was at my sister-in-laws late, so I knew I wasn't going to have time to work out when I got home, so I just did a quick workout there while we all watched "Biggest Loser". Even though I am not remotely fat, that show really inspires me to work hard. I figure if hugely overweight people can work that hard, I can too.

Warm up: 3 rounds of 5 pushups and 5 squats

Workout
4 rounds of 10 pushups with feet on a 3-foot high chair

A total of 2 minutes for each of the following front plank, right side plank, left side plank

knee feeling okay but just little bit tender

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Author Topic: tacoman's training log (Read 22572 times)