Topic: dillabough's training journal.

[dillabough]

What I have decided to do is lay out a weekly schedule and then modify it when I complete each day.
Modifications in green mean I added something, red means I didn't complete what I had planned.

02/23/08
Day I.
COMPLETED

PARKOUR SKILLS
Well it's a slow Saturday I had baseball earlier today and was hitting the ball pretty good.
Went for about a super light ten minute jog then practiced some speed vaults and worked on my kong.

Speed Vault x 20
Took about 10 off the left foot at about a distance of three feet, getting real casual for me.
Off my right foot I am struggling. I leave my hand on the object to long and don't land in a 1-2.
Kong x 20
My kong is garbage. After watching the Ozzi tutorial I tried konging a picnic bench. Making strides and went through progression, but im not quite there. My takeoffs are weak.
Wall Runs x 5
I was climbing about a 7 foot wall today and I am extremely weak at pulling myself up. Hope to improve.

STRENGTH SKILLS
I'm going to do a little work tonight I think I might do a couple pushups and some rotator cuff work. I'll finish it off with a shoulder circuit to keep my arm healthy and some light abs.

Pushups 1 x 40
Cuff Circuit 1 x 10
Shoulder Circuit 1 x 10
Ab Circuit 1 set
V-sits 2 x 15
Bicycles 2 x 25
Swimmers 2 x 40
Side Crunches 2 x 20

Hope I can maintain a little structure on my off days....
CURRENT STATS
5'10"
138lbs
Pushups 1 x 64
Pullups 1 x 5
60 7.5
GOALS
Do 200 pushups this week.
Hit 140lbs.
Maintain my Schedule.
Test 60 yard dash. Get 7.4
Be able to do fluent speed vaults up to four feet both ways.

[dillabough]

What I have decided to do is lay out a weekly schedule and then modify it when I complete each day.
Modifications in green mean I added something, red means I didn't complete what I had planned.

02/24/08
Day II.
Completed

PARKOUR SKILLS
I got early morning baseball then I hope to go out with my buddy and try some free running.
I didnt manage to get outside at all and free run. I will make up for it.

Speed Vault x 20

Kong x 20

Wall Runs x 10

Wall Climbs x 10

Reverse Vault x 10


STRENGTH SKILLS
I'm going to do a lift after baseball and before freerunning. My plan is to do a strict upper body day. Whether or not I will hit all these stations is a different story.

Arnold Press 3 x 20 x 10
Shoulder Shrugs 3 x 40 x 8
Shoulder Circuit 2 x 5 x 10
Cuff Work 1 x 10

Dumbell Bench Press 1 x 35 x 10. 1 x 45 x 6. 1 x 40 x 8
Pushups 1 x 40. 1 x 20
Pullups 2 x 3

Bicep Curls 3 x 25 x 8
Chin ups 2 x 5

Hammer Curls 3 x 20 x 8
Forearm Burnout 3 x 20 x 20

Reverse Curl 3 x 40 x 8
Tricep Extension 3 x 30 x 8
Tricep Pushdown 3 x 80 x 8

Leg Raises 2 x 15

Cooldown.

CURRENT STATS
N/A


GOALS
Do 200 pushups this week.
Hit 140lbs.
Maintain my Schedule.
Test 60 yard dash. Get 7.4
Be able to do fluent speed vaults up to four feet both ways.

[dillabough]

What I have decided to do is lay out a weekly schedule and then modify it when I complete each day.
Modifications in green mean I added something, red means I didn't complete what I had planned.

02/25/08
Day III.
COMPLETED

PARKOUR SKILLS


10 minute jog.

Speed Vaults x 10

Front Flip x 50

STRENGTH SKILLS
Monday is going to be a recovery day so..


Cuff Work 1 x 10


CURRENT STATS
N/A


GOALS
Do 200 pushups this week.
Hit 140lbs.
Maintain my Schedule.
Test 60 yard dash. Get 7.4
Do a front flip.
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[dillabough]

What I have decided to do is lay out a weekly schedule and then modify it when I complete each day.
Modifications in green mean I added something, red means I didn't complete what I had planned.

02/26/08
Day IV.


PARKOUR SKILLS

None

STRENGTH SKILLS
Plyometrics/Weightlifting with the team.

Weightlifting Program

CURRENT STATS
N/A


GOALS
Do 200 pushups this week.
Hit 140lbs.
Maintain my Schedule.
Test 60 yard dash. Get 7.4
Be able to do fluent speed vaults up to four feet both ways.
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[dillabough]

What I have decided to do is lay out a weekly schedule and then modify it when I complete each day.
Modifications in green mean I added something, red means I didn't complete what I had planned.

02/27/08
Day V.


PARKOUR SKILLS

10 Minute Jog

Speed Vault x 10


STRENGTH SKILLS
Plyometrics/Weightlifting with the team.

Cuff Work 1 x 10
Stretch!

CURRENT STATS
N/A


GOALS
Do 200 pushups this week.
Hit 140lbs.
Maintain my Schedule.
Test 60 yard dash. Get 7.4
Be able to do fluent speed vaults up to four feet both ways.
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