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Messages - Tony - Shinobi TXPK/EPPK

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1
Texas / El Paso City Training Sat Feb 28th
« on: February 17, 2009, 11:38:33 AM »
Hello ladies and gents!
We will be starting our 2009 city training dates on Saturday, Feb 28th. East side kids will meet at El Paso Sport (11237 Pellicano) where the EPPK Academy is at at 11:30 am. From there we will be going to the Taco Bell on Mesa (Behind UTEP) to meet up with the west side guys at 12 noon. We will have the training session at UTEP. Please bring a good pair of running shoes, some water, and sunscreen if you like. Come ready and willing to train hard. Hope to see everyone there!!

Tony
Also, just a heads up on how to get connected with fellow traceurs in El Paso.
1. Check out Texasparkour.com and create an account (very simple to do).  Go to the forum section and look into the El Paso thread in the City folder.  You can contact local traceurs to organize training sessions and whatnot.
2. The only weekly training session we have so far is at El Paso Sport- Address is 11237 Pellicano Drive.  Mapquest it for exact address. It's behind a store called Nuts'N'Bolts (Haha, Yeah. I know). It is every Sunday from 10am to 1pm and every Thursday from 5pm to 8pm.  First class is free.  Cost is one time $25 sign up fee, $25 a month and you must also purchase an EPPK Academy tee to wear to all EPPK organized functions, including outdoor and regular indoor training sessions.  First part of class (1 1/2 hour to 2 hours) dedicated to proper preperation.  This includes instruction on proper warm up, stretch, and conditioning exercises that teach you how to develop a body more capable of training in this discipline.  The second portion PK movement.  This portion focuses on learning proper techniques and development while training parkour specific movement.  This includes various vaults (monkey, kong, dash, kash, reverse, speed, lazy, etc), landing & rolling, and flow.  This is all taught in a safe environment by the most experienced traceurs in the area.  This class is also designed so beginners and experienced traceurs alike can learn a lot from it and from each other.
3. Contact me!  You can e-mail me at shinobifof@yahoo.com if you have any questions about ANYTHING at all.

Tony (a.k.a. Shinobi)

2
Texas / Re: El Paso, TX
« on: December 01, 2008, 02:39:45 PM »
Hello ladies (maybe) and gents!!!!!!!
This is Tony from TXPK/EPPK.  Just wanted to give all the El Paso kats that check out this forum a heads up on how to get connected with fellow traceurs in El Paso. 
1. Check out Texasparkour.com and create an account (very simple to do).  Go to the forum section and look into the El Paso thread in the City folder.  You can contact local traceurs to organize training sessions and whatnot. 
2. The only weekly training session we have so far is at El Paso Sport- Address is 11237 Pellicano Drive.  Mapquest it for exact address. It's behind a store called Nuts'N'Bolts (Haha, Yeah. I know). It is every Sunday from 10am to 1pm and every Thursday from 5pm to 8pm.  First class is free.  Cost is one time $25 sign up fee, $25 a month and you must also purchase an EPPK Academy tee to wear to all EPPK organized functions, including outdoor and regular indoor training sessions.  First part of class (1 1/2 hour to 2 hours) dedicated to proper preperation.  This includes instruction on proper warm up, stretch, and conditioning exercises that teach you how to develop a body more capable of training in this discipline.  The second portion PK movement.  This portion focuses on learning proper techniques and development while training parkour specific movement.  This includes various vaults (monkey, kong, dash, kash, reverse, speed, lazy, etc), landing & rolling, and flow.  This is all taught in a safe environment by the most experienced traceurs in the area.  This class is also designed so beginners and experienced traceurs alike can learn a lot from it and from each other.
3. Contact me!  You can e-mail me at shinobifof@yahoo.com if you have any questions about ANYTHING at all.

Thanks to Matt and Patrick for keeping up with this thread and referencing guys to me.  I've been slacking it! LoL.

Tony (a.k.a. Shinobi)

3
Pics & Vids / Re: PERFECT standing double full.
« on: September 26, 2008, 12:38:31 PM »
Not depressing at all.  I'm not a freerunner.

4
Parkour And Freerunning / Re: Chain Link Fences
« on: September 23, 2008, 08:06:41 AM »
oh, and:

don't forget tic tacs. :)  these can be vertical, as well as horizontal.  is there a wall nearby? a tree stump?  use that to gain height and just clear the fence altogether.

also, take advantage of the fence structure itself.  it will be least wobbly where the poles are.  and if it's a taller fence with cross poles, those offer a better chance to use your feet to get more of a push and get up higher on the fence. i don't know how to say this right...

If my tard a$$ understood then, trust me, you said it right!   ;D

5
National Jams / Re: 2009 Jam Schedule
« on: September 23, 2008, 08:03:44 AM »
What is "Otakon"?
Thanks muse!  Exactly what I mean.  It shouldn't be difficult to claim some days... especially since most of them are already established.  I'm mainly asking so I don't ask for those usual days and get a suprise when they are moved a week before or after, then I'd be screwed.

6
Socialize / Re: The Zombie Survival Guide
« on: September 23, 2008, 08:01:58 AM »
It was I that brought up PK Zombies!!!  I'm a pretty good shot tho and I train (pk) so I'd still pwn dizzle some PK zombies. All night long.

Tony

7
Parkour And Freerunning / Re: We need a super awesome ultimate sign of APK!
« on: September 23, 2008, 07:59:31 AM »
Where are all the bad a$$ mo fo graphic designers I hear about?  Come on, get to work. 
And as per the flame...... lets just say, it doesn't look like a flame........... and I would not wear it while doing PK for that reason.

Tony

8
Socialize / Re: You know you're a traceur when...
« on: September 20, 2008, 07:23:59 PM »
When your favorite end of the world scenario is zombies because you know you'd pwn sauce everyone...... unless Jereme, Ryan, or Levi become zombies.  Then we'd all be screwed.

9
Parkour And Freerunning / Re: We need a super awesome ultimate sign of APK!
« on: September 20, 2008, 07:18:37 PM »
Definitely like the concept, Bryan.  Keep it going!

10
Socialize / APK Chatroom?!?!?!?!
« on: September 20, 2008, 06:59:29 PM »
I brought this idea up to Mark a while ago and wanted to see what my fellow traceurs thought of the idea of having a couple of chatrooms.  This would be great to have some real time chatting with individuals from the site so we can get to know each other better.  We could set up links for different subjects, including parkour related talk, socializing (non-pk), and then an upcoming jams section so people coming to the jam can talk before meeting.  This would alleviate some of the ice-breaking stage, especially if people will be hosting other people in their homes. 
So, whats up?


Tony

11
Socialize / Re: Word Association
« on: September 20, 2008, 06:55:51 PM »
The Human Fund

12
Socialize / Re: David Belle, ChucK Norris and Vin Desiel
« on: September 20, 2008, 06:54:09 PM »
Thomas Edison invented the light bulb.  David Belle invented electricity.


13
Parkour And Freerunning / Re: We need a super awesome ultimate sign of APK!
« on: September 20, 2008, 06:10:14 PM »
I definitely like the idea of a universal symbol representing traceurs from America.

I don't think it's about separating us, it's more of like an identifying marker.  And yes, that does mean anyone would be able to purchase it for the sake of looking cool.  Similar to the fact that you see a lot of non-fighters wearing MMA tee's like warrior wear and UFC. When it comes down to it anyone can walk around saying their a bad ass, but until they prove it to themselves that shirt and those words account for absolutely nothing. 

Bohemier- I think they are looking for a symbol, not more letters. 

Tony

14
Parkour And Freerunning / Re: Trouble with kongs! Video included.
« on: September 19, 2008, 03:40:39 PM »
I know exactly what your problem is. But first of all, I wouldn't recommend for anyone, let alone a beginner, to train on rubber coated wire mesh tables.  That's just asking for a degloving (removing of the skin around the bone on a finger) or losing part or all of your finger. 

As for your kongs: it's the fact that you are stalling and it's technique.
The stalling is because of a lack of confidence.  All the momentum you build up gets lost when you stutter step before the vault or stall on the obstacle.  When you kong, your hands should only make a brief slap against the obstacle you are trying to get over and your momentum should carry you the rest of the way.  What you are doing is placing your hands on the obstacle, jumping over, and using your hands as a pivot to get over.  That's only going to place you as far as your arm reach is over the obstacle.  Try finding a nice, wide concrete wall that you can get a good solid hand placement on and make your goal to get as far past the obstacle as you can, then gradually increase that distance. 
Another helpful hint is don't place your hands at the beginning of the object you are trying to kong over if it's something that is that wide (tables, etc.).  You want to aim for anywhere between the middle and the end of the obstacle, depending on how you want to land and how much momentum you are using. 

Alot of my guys have this problem.  It just takes time, patience, and practice.  Let me know how it goes!

15
Parkour And Freerunning / Re: interesting stories anyone?
« on: September 19, 2008, 02:05:46 PM »
I did an underbar through a hole at an all wooden park in Las Cruces that was easily ten feet off the ground, over rotated my landing so instead of my feet hitting the ground it was my chest and forearms.  It was way more embarassing than it hurt.

16
Parkour And Freerunning / Re: Ankle Weights... good for free runnin/parkour
« on: September 19, 2008, 01:42:58 PM »
I have heard mixed result on "PK with a weight vest", but I'll have to try and see for myself.

That's the best answer I've read on this thread!

17
Parkour And Freerunning / Re: Sad news for Madison!
« on: September 18, 2008, 06:25:02 PM »
LoL.  Didn't know Mark was such a philosopher!

Muse!! It's always a sad thing to lose your fav spots.  so far, none of mine have been torn down, but I've been asked not to return to some and I respect their wishes (unless I use some guerrilla PK tactics!)
This reminds me of when the Lisses traceurs lost some of their landmark training spots.  That didn't slow them down, obviously, and you are so driven I know it won't slow you down.  Assign some homework to your guys and ask them to take a few hours the next few weeks to scout out some new locations.  Hope your search turns up some sweet jam spots!

Tony

18
Parkour And Freerunning / Re: Ankle Weights... good for free runnin/parkour
« on: September 18, 2008, 04:58:47 PM »
Oz, I agree to a certain extent.  There are several specific movements that wearing a weighted vest could help improve over time.  however, i'd keep the duration of wearing it limited to doing those movements in repetitions, and only those movements at that time.  I'd definitely stay away from using it during flow and any kind of drops. 
As for the ankle weights, there too many negative drawbacks that would have lasting impressions on your technique.  Adding the extra weight brings inertia, which your muscles have to compensate for and slow down.  This will definitely affect your foot placement and precision. 

19
National Jams / 2009 Jam Schedule
« on: September 18, 2008, 11:27:15 AM »
Whats going on ladies and gents!

I wanted to find out if it would be possible for those of you planning jams/workshops for 2009 to post proposed dates.  For some of us, it's extremely difficult, if not impossible, to get the time off if we find out a couple of months ahead of time.  As a firefighter, I have to submit my leave for the entire year (2009) on December 15th of this year.  This will help in plotting out who wants what dates so traceurs don't have to decide between jams.  It will also help people save money earlier, get plane tickets cheaper, and make travel arrangements easier.
Obviously jams aren't always going to be plotted out a year in advance, but I figure if conventions and other workshops are handled like this, maybe some of us can do it too.

Thanks
Tony

20
Training Journals / El Paso Parkour Academy
« on: September 18, 2008, 11:15:36 AM »
EPPK Academy Training
I decided I would start sharing our daily training regimens in the training journal section for those of you interested in other peoples methods for leading training sessions for large groups. We usually have anywhere between 13 to 20 people in the class, and class size does affect the things we will be doing that day. So here we go....

This is the overall training routine that we do. In future dates we will include specific routines for specific days.
Warm-up:
-Each of our training sessions start with a vigorous warm up routine which consists of joint rotations to warm and lubricate the joints followed by static stretching to provide students with muscle warming and elasticity.
-We usually start joint rotations with the wrists, then move up through the elbows, shoulders, neck, then down to the torso, hips, knees (knee raises/but kicks), then ankles.
-Static stretching includes all major and key minor muscle groups.
-This is followed by high/low QM, gorillas, sideways monkeys, floor presses (handstands while slowly lowering yourself to the floor, killer upper body workout!), diving monkeys, forward rolls, backward rolls, and horse stance.

Training:
All aspects of parkour (except for wallclimbs and rail work, for now) are taught and drilled during this portion.
Precisions- Balance beams are used to do precisions in varying distances and methods. Broad jump precisions, running precisions, flow precisions(including vaults to precisions), etc. To make it interesting we have the whole class either precision 5 in a row without falling(start from 1 if you fall) or do burpees after each failed precision.
Balance in QM- Balance beams are set at an incline on an obstacle and students proceed to do varying methods of QM up the beams.
Vaults- I built vault boxes of varying sizes for students to practice various vaults. We use different setups so they can perform flow from one vault to another. One drill I like doing so they can get the vaults down and also practice endurance training is 5 performing 5 of each vault(speeds, lazies, and reverse vaults are done 5 on each side) without stopping. So essentially the whole class is in a constant running circle, vaulting over the boxes.
Rolls- After drilling floor level proper landing technique with the students, I set up a rolling obstacle course for them. The first roll is a dive roll over an object, second is a broad to land to roll off of one of the vault boxes, and the third simulates having to turn off of either a wall or a rail, jumping out and away from it and landing to a roll.
Broads- Broads are trained either on the balance beams to emphasize precision or on the vault boxes to give the students an added incentive to not fall.

Cross Training:
In order to make my students more aware of their bodies, their limitations, and the way their body interacts with their environments around them and how they can control that interaction better, I started a new Cross Training program. Various forms of martial arts are currently the main focus, however we are looking into other forms of movement to assist in our training. So far we have a Kung Fu and a Capoeira instructor come and teach for a small portion of the class (usually one out of the three hours of class time, the rest is devoted to PK). The students have been really receptive and they enjoy learning these new art forms.

Strength Training:
Usually, at the end of my classes, depending on how hard I have worked the students, we will throw in a parkour specific strength training routine to help develop muscles that will benefit in their PK training. Usually they include one or more, depending on the length of the sessions, of the following: muscle up training, burpees, floor presses, a full 20 minute ab routine, plyometrics, and various other workouts.

Cool Down:
Joint rotations and longer duration of static stretching, focusing on the muscle groups worked on that day.

On a side note... One of my biggest pet peeves is improper landing technique, so if I ever catch a student not landing correctly after a jump I make them do burpees or QM for several minutes.


Hope this helps you all out. If you have any comments or suggestions, let me know!! I'll keep you all updated!

Tony

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