American Parkour

With what I've learned, I've come up with some goals, and a "plan".  I do have some expertise in weight lifting.  In fact, I'm studying to become a personal trainer, which is another reason I'm studying parkour.  I believe it shows the pinnacle of fitness, in both mind and body, and I'd love to help others like me.  I'm also an asthmatic, and exercise easily makes me feel winded.  I used to let that be an excuse, but not anymore.

Anywho, my goals are as follows, starting with the most important to me.

1.  Lose at least 115 lbs (dropping my weight to 200).
2.  Condition joints for long-term training.
3.  Build more endurance, so that I don't become winded while running or jumping.
4.  Have explosive power in running, jumping, and climbing.
5.  Greater flexibility.

From the goals I have, I created several workouts that I think will help me.  My days are really busy, so I have to workout in the morning, and all I have is about an hour for warm-up, lifting, and stretching.  I also have two 15-minute breaks at work, which I plan on walking/jogging/sprinting.  I work in an office, so I have plenty of energy to spare.  I also created an evening workout to kick start my metabolism just before I go to bed, and help me burn calories through the night.

Here's my plan:

Parkour Training - Mon.  Wed.
Warm-Up - 15 Minutes Walking/Jogging/Sprinting

Lat Pull - 100 lbs. x15
Bench Dips - x15
Plyo Jumps over 8 in. cones - x15
Plank - 30 Seconds x2
Rolls - x15

Repeat set x2

Stretching - 5-10 Minutes



Strengthening and Conditioning - Tue.  Fri.
Warm-Up - 15 Minutes Walking/Jogging/Sprinting

Lat Pull - 140 lbs. x5
Shoulder Press - 60 lbs. x5
Toe Raises - x15
Inverted Toe Raises - x15
Outverted Toe Raises - x15
Calf Raises - x15
Bench Press - 130 lbs. x5
Single Knee Deadlifts - x5 each knee
Knee Clockwork (this)- x16 each knee
Plank - 30 Seconds x2
Bench Dips - x15

Stretching - 5-10 Minutes



Weight Loss - Thur.  Sat.
Warm-up - 30 Minutes Walking/Jogging/Sprinting

Bench Press - 100 lbs. x15
Squat Press - 40 lbs. x15
Lat. Pull - 100 lbs. x15
Crunches - x40
Plank - 30 Seconds x2
Bench Dips - x15

Stretching - 5-10 Minutes



15-Minute Walking/Jogging/Sprint - x2 Daily



Evening Workout - Nightly
15 Push-ups
15 Diamond Push-ups
15 Squats
15 Toe Raises
15 Calf Raises
20 Crunches



It should be noted that I don't have access to an ordinary gym, and all I can access right now is the gym at my apartment, which has dumbbells in pairs from 10-35 lbs. in 5 lb increments, a weight machine, and a handful of treadmills.  I prefer free weights to machines, but with the dumbbells only going up to 70 lbs. total, there are times I have to use a weight machine.  The lat pull, and some of the heavier bench presses for example.  I also take a karate class twice a week, so that should help with weight loss as well.

As far as nutrition, I know I can do better, but I am learning.  I haven't had a soda for... about 2 years I think.  Most people don't realize how food is so important to losing weight.  You can still lose weight if you don't exercise, and eat a very, VERY strict diet.  But if you workout as hard as you can go, and eat like crap, you will not lose weight.  Hell, you won't even plateau.  You will gain weight.  I hope there are people here reading that. 

Anyway, how's my plan look?

Have you had a chance to check out our gorilla section?

http://www.americanparkour.com/smf/index.php/board,211.0.html


I have a feeling you might find it helpful

You have no idea.  Thank you very much.

Thanks so much to everyone for the advice.

With what I've learned, I've come up with some goals, and a "plan".  I do have some expertise in weight lifting.  In fact, I'm studying to become a personal trainer, which is another reason I'm studying parkour.  I believe it shows the pinnacle of fitness, in both mind and body, and I'd love to help others like me.  I'm also an asthmatic, and exercise easily makes me feel winded.  I used to let that be an excuse, but not anymore.

Anywho, my goals are as follows, starting with the most important to me.

1.  Lose at least 115 lbs (dropping my weight to 200).
2.  Condition joints for long-term training.
3.  Build more endurance, so that I don't become winded while running or jumping.
4.  Have explosive power in running, jumping, and climbing.
5.  Greater flexibility.

From the goals I have, I created several workouts that I think will help me.  My days are really busy, so I have to workout in the morning, and all I have is about an hour for warm-up, lifting, and stretching.  I also have two 15-minute breaks at work, which I plan on jogging/sprinting.  I work in an office, so I have plenty of energy to spare.  I also created an evening workout to kick start my metabolism just before I go to bed, and help me burn calories through the night.

Here's my plan:

Parkour Training - Mon.  Wed.
Warm-Up - 15 Minutes Jogging/Sprinting

Lat Pull - 100 lbs. x15
Dips - x15
Plyo Jumps over 8 in. cones - x15
Plank - 30 Seconds x2
Rolls - x15

Repeat set x2

Stretching - 5-10 Minutes



Strengthening and Conditioning - Tue.  Fri.
Warm-Up - 15 Minutes Jogging/Sprinting

Lat Pull - 140 lbs. x5
Shoulder Press - 60 lbs. x5
Toe Raises - x15
Inverted Toe Raises - x15
Outverted Toe Raises - x15
Calf Raises - x15
Bench Press - 130 lbs. x5
Single Knee Deadlifts - x5 each knee
Knee Clockwork (this)- x16 each knee
Plank - 30 Seconds x2
Dips - x15

Stretching - 5-10 Minutes



Weight Loss - Thur.  Sat.
Warm-up - 30 Minutes Jogging/Sprinting

Bench Press - 100 lbs. x15
Squat Press - 40 lbs. x15
Lat. Pull - 100 lbs. x15
Crunches - x40
Plank - 30 Seconds x2
Dips - x15

Stretching - 5-10 Minutes



15 minute Jogging/Sprint - x2 Daily



Evening Workout - Nightly
15 Push-ups
15 Diamond Push-ups
15 Squats
15 Toe Raises
15 Calf Raises
20 Crunches



It should be noted that I don't have access to an ordinary gym, and all I can access right now is the gym at my apartment, which has dumbbells in pairs from 10-35 lbs. in 5 lb increments, a weight machine, and a handful of treadmills.  I prefer free weights to machines, but with the dumbbells only going up to 70 lbs. total, there are times I have to use a weight machine.  The lat pull, and some of the heavier bench presses for example.  I also take a karate class twice a week, so that should help with weight loss as well.

As far as nutrition, I know I can do better, but I am learning.  I haven't had a soda for... about 2 years I think.  Most people don't realize how food is so important to losing weight.  You can still lose weight if you don't exercise, and eat a very, VERY strict diet.  But if you workout as hard as you can go, and eat like crap, you will not lose weight.  Hell, you won't even plateau.  You will gain weight.  I hope there are people here reading that. 

Anyway, how's my plan look?

Got it.  I'll copy this post into general health.

Thanks everyone for the advice, and even more so for the words of kindness.

I will track my progress.  You can watch it here.

So guys... I've got a situation, and I hope someone can relate and help me.

I'm going to learn parkour, plain and simple.  The problem is that I'm 5'7", and I weigh 314 lbs.  I already know I'm too heavy to do much of anything, but don't think it's all fat.  There's a small amount of muscle in this body, I just need to get rid of the weight that's holding me back.  I know I need to keep losing weight, but I figured while I'm losing it, I should be training too.  Why lose all this weight and then train, when I can do both at the same time?

Now, I can't do a pull-up yet, quadrupedal movement is a bit too hard for me, and jumping at this point is probably too much stress on my joints.  So, I've got a couple of questions:

1.  How often should I been training weekly?
2.  I've been walking on curbs daily to improve my balance, and it seems to be getting a little too easy.  Besides a cat crawl, which I'm not ready for, what are some other ways to improve my balance, on or off a curb?
3.  I've been told muscular traceurs tend to have a harder time.  Is this true? 
4.  Being as heavy as I am, should I use my own body weight for my exercises?  What muscles should I be developing?  Should I be lifting weights?  If so, how should I be lifting?
5.  What are some of the best parkour exercises for fat loss?
6.  What are some good articles on nutrition, and what foods should I (or shouldn't I) be eating?
7.  Other traceurs put themselves through a lot of stress in their movements.  I need to take baby steps, but what's a good place to start.

Please, I need help.  I know there are probably others out there like me, dealing with their weight, and I know this is a great way to fight back.  Parkour is about overcoming obstacles, and I need to overcome obstacles within myself.  Gravity sucks.  Help me deal with it.

Thank you.

Hey everybody, Bob from Bellevue here.  I'm learning about parkour and becoming a traceur, slowly and steadily.