Topic: Training tips!

[WandererInGray]

Hey Jeni

It's probably like Muse said and you're just not developed training-wise. Check out the suggestions at the beginning of the thread and get your training on. *smiles* Keep trying and one of these days you'll be able to do it!

[Jeni4]

thanx everyone

[MIG~de~PK]

I've been doing a different roll than the one demonstrated at this website.  The one i've been doing is this one:  http://www.youtube.com/watch?v=UUPKgVqib7I .  Is it OK?   

[TraceuseDS]

There are a couple of different ways to roll that are OK. This one doesn't look too bad, although his statement that you always have to bend your legs to exactly 90 degrees makes me a little nervous.

Instead of that tutorial, I'd recommend searching the "Movement" or "Parkour Elements of Training" boards here for more information. A couple of tutorials that I've found useful are Ozzi's tutorial and this one. I'm sure the more experienced traceuses can comment further.

[Hannah L]

Amanda Henry-Thank you for your training tips!!!
I am new to parkour (just under a month or so).  I tried my first kong last night and was not very successful with it-your explanation made a bunch of sense and I'm going to keep it in mind when I try the kong again.
Also, your pull-up tips are much appreciated! 
Keep up the good work and great advice!

[Phytolith]

Hey Hannah-

Glad to be a help!  I've learned a bit more about Kongs, too, and while everything I wrote before is still correct, there's another step that can make the kong easier.  When you're practicing the first steps of the kong, standing with your hands on the wall, and jumping to get your hips up, practice putting one foot closer to the wall and one foot further back.  When you jump, rock your weight from the back foot to the front foot, kicking the back foot up in the air and jumping powerfully off the front foot.  The kick with the back foot (a "heel punch" or "heel kick") is a powerful and easy way to help get your hips up in the air. 
The next step is to take a step or two back from your wall, and get used to setting up your stride so you can do the heel punch as you try to get your feet onto or even over the wall.  Again, Demon's split foot takeoff drill explains pretty much the same thing as I'm describing here in a better way. 

-A

[Hannah L]

Hey Ladies!
I was out training tonight doing wall runs, vaults, rolls, precisions, cats, etc. and I was coming across the same problem (as I have been throughout my training) of not curving my back and tucking my legs.  While this is a result of my not having done parkour for an extended period of time in my life, I also feel like a little blame has to be placed with my dancing background.  All those years of ballet and jazz ground a straight back and straight legs mentality into me, it's hard to break.  I was wondering if anyone else had the same or similar problem. 
Keep training hard, girls!

[Muse_of_Fire]

Hey Ladies!
I was out training tonight doing wall runs, vaults, rolls, precisions, cats, etc. and I was coming across the same problem (as I have been throughout my training) of not curving my back and tucking my legs.  While this is a result of my not having done parkour for an extended period of time in my life, I also feel like a little blame has to be placed with my dancing background.  All those years of ballet and jazz ground a straight back and straight legs mentality into me, it's hard to break.  I was wondering if anyone else had the same or similar problem. 
Keep training hard, girls!

Yup. I still struggle with that.

[Hannah L]

Thanks, Muse-good to know I'm not alone.
Do you have any tips for it then?  Anything you've come across that helps counter that influence from dance?

[that ninja chick]

Anyone have any tips on how to perform a muscle-up?

I'm 16 years old, and can do about 20 pull-ups palms facing me, and about 10 palms facing away from me. But I CANNOT, for the life of me, do even one muscle-up!!! Any tips? 

[Brandee]

The muscle-up is a full-range of motion with your shoulders; it seems you're missing dips from your training. Training pull-ups with dips allows you to work those muscles that transition you from chest-to-bar to chest-over-bar (or wall, when referring to top-outs.) Without repeating too much information, here is a very good expression of a muscle-up program: http://www.washingtonparkour.com/forums/viewtopic.php?f=10&t=3014 The article mentions not kipping when training your pull-ups, however, kipping comes in very handy when actually doing muscle-ups. I'm still struggling with muscle-ups on bars, but through pull-ups, dips, and practice, my top-outs have improved immensely.

[that ninja chick]

Thing is, I am doing dips. I do about 2 sets of 10 dips using the dip machine at my school, but I still can't seem to get that muscle up!! I guess just more practice and dipping....

[Brandee]

If that's the case, it may be mostly technique at this point. But, if you're doing 10+ dips and pull-ups, you may try training them with weight for a while and see if it helps. Really make sure you're getting a full range of motion, as well. If you don't do kipping pull-ups (http://www.youtube.com/watch?v=CgWTXveADz4) they may give you that edge to get over the bar. Don't get discouraged, though! Muscle-ups are definitely difficult to attain. And there are stages, as well. Don't expect yourself to necessarily be able to do a perfect, even-armed muscle up when you get them; indeed, most people start with "struggle-ups" first, (such as yours truly, currently.) When you say you can't muscle up, does that mean you're not getting over the top at all, or not in a pretty way?

[Phytolith]

"Struggle-ups" are a real good description of what I've managed to do for a muscle up. Usually I manage to get one elbow up in the air above the bar and one elbow down (which is a terrible boob-smasher, btw), and then a good hefty kip and I can get all the way up. The next step will be to switch which arm is up and which is down, and then, eventually, to getting both arms up evenly. In your case, working on dips and pullups will definitely help, and I strongly second Brandee's comment about kipping. My only comment would be, rather than the dip machine, do you have access to parallel bars, or, better yet, rings? They can help strengthen a lot of the stability and control muscles of the shoulder than will help you get over the bar.

[Liana Buszka]

I'm also working towards that first muscle up. I just finished doing some cats with top-outs/climb-ups, which I'm still quite sloppy and slow at, but it's getting better, no more using my elbows! I've been working on pull-ups, it seems I'm stuck at 8 dead-hang pullups, though I've been doing lots of varieties (chin ups w/ hands together, wide grip, alternate/false grip, holding the bar perpendicular to my shoulders which is also called commando grip, etc). I told Dale (freestylefox) I was getting frustrated with these, he said to do pullups to your chest, not your chin. So now I'm working on that. It's hard though, I can only get a few like this before I get tired. Still, this stuff takes time. I've been getting better at plyo pushups, I can grab the bottom step of a staircase at the top of my pushup. Can't do clapping pushups yet. I'm about to try some Crossfit with Tanya from INPK, hoping to do some lifts so I can strengthen my legs and have more jumping power. Also hoping they can teach me the kipping pullup, because I just can't seem to get it. Maybe I should take Brandee's advice and start adding weight to my pullups.

I moved into a new place a few weeks ago with two friends, the front porch has a brick wall in front which is just the right height to practice some easy vaults--when standing from the porch itself anyway. The other side of the wall is tall enough to practice cats (where I worked out today). It's also good because it forced me to get over my fear of vaulting objects with drops on the other side. I kept stalling at first, so to get used to the drop I just crouched on the wall, then dropped down and rolled out. Then I went back after a bit and did a monkey diagonally towards the wall, dropped down, and rolled a few times. Not a very long training session, but at least I learned something new.

Personally I think it helps to do a bit of something every day. Even if it's just pushups/pullups or some sprints. If you don't have time to train a lot of movements or lots of varied conditioning, at least take 10 minutes out of the day. It's made a big difference for me strength wise.

[cwgumby]

With regards to muscle up and pull up issues, I'd like to say that as a student, I am sitting a lot hunched over.  I believe this makes my back muscles lazy, and contributes to me being unable to doing a pull up.  I'm pretty strong, but when attempting to do a pull up, I rely too much on my "shrugging" muscles to over compensate for weak shoulder/latius dorsi or whatever muscles squeeze my shoulder blades together.  I feel these should be as strong as pecs, because they are the opposite muscles.  Back strengthening might be that chick's only problem as well.

[tea.skater]

I'm such a wuss. I was practicing the landings as described in the apk tutorial and I got tired doing them, even. I was into pk for a long time but then I took a hiatus because of school and work. Now I'm playing basketball and I want to do this, too, again, except focus on fundamentals instead of vaults. I really really want to learn how to jump and land properly, never learned that. Thanks everyone in this thread for providing assistance

[KaelSeoras]

The basic push-up:
   Ok, you say, I know how to do a push up, right?  Well, I've found that most people new to training Parkour have a lot of “creativity” in their push-up forms.  If you do a push-up wrong, you're not building strength. A push-up is usually thought of as an arm exercise, but it really works your core. Start lying on the ground, with your hips, chest and chin touching the floor.  Your hands should be right under your shoulders or very slightly outside of your shoulders.  Push, using your arms, in a smooth movement until they are straight.  Throughout the push-up, your chin, shoulders, hips and toes must all be in a straight line (this is plank position).  Slowly let your body back down until you're flat on the floor again.  Did any part of your body hit the ground before the other parts?  If it did, this means you're cheating.

This shouldn't cause the wrists to hurt, should it?

[txabier7]

The Hollow Rock

The Pistol

QM

If you need any more tutorials, check out Fitness>Exercise descriptions on the main APK page.

Incidentally, if any of these are tough for you, we can always post up progressions in this thread.

Hello and thanks for the tutorials I have been of great benefit


Adelgaza En Una Semana

[txabier7]

"Struggle-ups" are a real good description of what I've managed to do for a muscle up. Usually I manage to get one elbow up in the air above the bar and one elbow down (which is a terrible boob-smasher, btw), and then a good hefty kip and I can get all the way up. The next step will be to switch which arm is up and which is down, and then, eventually, to getting both arms up evenly. In your case, working on dips and pullups will definitely help, and I strongly second Brandee's comment about kipping. My only comment would be, rather than the dip machine, do you have access to parallel bars, or, better yet, rings? They can help strengthen a lot of the stability and control muscles of the shoulder than will help you get over the bar.

Fortunately I have the muscles of the shoulders well developed and strong




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