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Messages - Patrick Yang

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21
Texas / Re: garland
« on: December 29, 2009, 09:36:42 PM »
Welcome to parkour, cyler!  If memory serves correctly, there are communities actively training in Dallas and Plano.  You might be able to connect with them on the Texas Parkour forums: http://www.texasparkour.com/.

22
Training Journals / Re: Training Log from TXPK (comments welcome)
« on: December 29, 2009, 08:46:37 PM »
Patrick-Yea rehab is going well, just kind of boring laying on the floor for an hour lifting my leg up different ways.

I hear you on that.  I usually take the time to put on some podcasts or listen to some TED talks.  When you're listening to interesting people talk, it makes it bearable to count to ten or twenty a few zillion times in a go.

23
Parkour And Freerunning / Re: Parkour Parks
« on: December 28, 2009, 04:34:13 PM »
Devin Martin of the San Antonio crew has been spearheading a project to build a park for parkour.  He's in talks with insurance agencies and the city to start construction in Converse, TX, part of the greater San Antonio metropolitan area.  I wish I could give you more details on it, but right now things are still in negotiations.

24
Diet / Re: Good books on nutrion/diet
« on: December 28, 2009, 11:26:40 AM »
Let me clarify.  Most parkour practitioners I know are trying to build power, not maintain.  For this, there needs to be sufficient protein (if I understand sports nutrition correctly) and general caloric intake.  Bond's version of paleo undermines both, from what I've been able to tell.

A sample daily diet built by him consist of:
- at least 12 oz mixed salad
- at least 32 oz vegetables
- at least 6 servings of fruit
- 2 servings (or no more than 10 oz) meat, poultry, eggs, and fish
- ~1 serving nuts
- <1 tbsp plant & fish oils

This falls woefully short of the protein necessary to meet the demands of the active teenage / twentysomething parkour practitioner.  Scaled up, one runs into the problems of stomach capacity and time.  In addition, Bond tries to argue for eating less and "feeling hungry for 30 minutes at least a few times a day" as a way to reap the benefits of CR, but as I understand it this isn't nearly enough to do so.  Plus, CR is not exactly ideal for the average parkour practitioner who is burning tons and tons of calories at least a few times a week.

25
Diet / Re: Good books on nutrion/diet
« on: December 27, 2009, 10:32:31 PM »
Read through Geoff Bond's Deadly Harvest during my vacation.  It was an interesting read, but pretty biased unfortunately.  Still, makes a decent argument for a paleo diet, as well as ways of implementing it.  His version of paleo is probably suboptimal for power-based athletes like parkour practitioners, though.

26
Mon 21 Dec 2009

Drove out to Big Bend.  The people I was with aren't as hardcore hikers as I am, so we'll take it easy this trip.

Did the Window Trail (5.2 mi round trip, 985 ft elevation gain) with my KSOs.  I did not expect the beating my feet got in those shoes.  By the end of the trail, I could hardly hobble back to the trailhead.  Resolved to go in Feiyues and my thickest hiking soxen for the rest of the trip.

Diet was crap.

Saw some javelinas and wild turkeys!  And some mule deer and white tail deer, but those aren't as exciting.



Tue 22 Dec 2009

Easy day.  Did the Hot Springs Trail (1 mi) and the Boquillas Canyon Trail (1.4 mi).  Diet sucked again, but I'm getting lots of sleep.



Wed 23 Dec 2009

Did the Lost Mine Trail (4.8 mi, 1,090 ft).  It gets pretty hard to breathe up at 6,850 ft above sea level!  Managed to get some shots of a western scrub-jay.  My diet seems to consist only of sausage, chicken, tortillas, and citrus fruits.

It snowed up in the Chisos basin.  Very pretty.



Thu 24 Dec 2009

Hiked the Grapevine Hills Trail (2 mi, 240 ft).  Identified a ground squirrel hole and a desert tortoise hole on the way.  Science!

My companions were exhausted already, but I still had some wanderlust, so I set out for the Laguna Meadows Trail as they napped.  Ended up running out of daylight, and not wanting to be a solo hiker at dusk in mountain lion country, I switched gears and ended up doing the Basin Loop (1.8 mi, 350 ft) instead.  Had a tiiiny bit of daylight left at the end, so I took my camera on the scenic Window View Loop (1/4 mi) and got some shots of the amber sunset on the cold stone.



Fri 25 Dec 2009

Got back from Big Bend.  Saw some foxen and like a gajillion stars on the way back.  Decided to start back up on training.

EDT block 1: 43 ring push ups + 29 knees to elbows (+3/+3)
EDT block 2: 14 PPPUs + 51 inverted rows (baseline/+4)

I really had to push through the end of these blocks.  Feeling I'd graduated from PPPU negatives, I've switched them to full PPPUs.  I'm still a little uncertain on the form, though.

27
Training Journals / Re: Heather's training log
« on: December 25, 2009, 06:49:01 PM »
Recommendation #1: read through the article that Chris linked and set some goals for yourself.  You'll progress much more quickly and rewardingly if you set goals for yourself.

28
Training Journals / Re: Training Log from TXPK (comments welcome)
« on: December 25, 2009, 01:54:15 PM »
Bleh, diet=crap today went on a date with my girlfriend which included two small chocolate chip cookies, 10 french fries, a very unhealthy grilled club sandwich with turkey, ham, bacon, cheddar cheese, lettuce and tomato; then I went home and had croissant chicken with cream of mushroom, thank God for a 14 year old metabolism. FAIL DAY :(

Don't worry overmuch about a cheat day like that.  Your diet is, all in all, the cleanest I've ever seen for a 14 year old.  Yes, you should strive to eat clean.  But you've got to enjoy yourself too.  Think of it as a special treat to enjoy a day with your girlfriend.

You can make it through rehab.  Just gotta keep on it every day.

29
I haven't really focused on explosive pulling, no.  I just decided I wanted to get a fuller ROM and tried as hard as I could to extend my ROM each time with my GTG pull work.

30
Fri 18 Dec 2009

</semester>; time to get back to training.  Been doing GTG pulls for the last week or so, been consistently been getting fuller ROM than nips to bar.  Hurrah!

EDT block 1: 40 ring push ups + 26 knees to elbows (+1/-11)
EDT block 2: 39 PPPU negatives + 47 inverted rows (+8/+1)

I accidentally went to failure on RPUs, but I got +1 which is more than I had expected!  I focused purely on form on KTEs (fuller ROM), so I dropped by quite a bit, more than I had thought it would be after this kind of break.  Surprisingly, I progressed on both halves of my second block.

31
Texas / Re: Parkour in Austin
« on: December 17, 2009, 08:48:26 AM »
Leegin,

Welcome to the parkour!  Training is a little erratic during the winter break, but there is definitely a large community of practitioners in town during most of the year.  If you want to find more practitioners, you might try moseying on over to the Texas Parkour forums.  Or you can email me with the email icon under my avatar to the left. :)

32
Diet / Re: I need help
« on: December 15, 2009, 08:14:06 AM »
I still stand behind whole milk as an excellent role in any diet for gaining. *Except the lactose resistant/intolerant diet*

There are ways around this.

33
Diet / Re: I need help
« on: December 12, 2009, 07:02:06 PM »
I also got a free copy of starting strength from Patrick Yang   :)

Nota bene: I still advocate obtaining it in dead tree format, since it's much, much more useful in that form.  The electronic format is great for when you've got your laptop and don't want to lug around a book too, I find the physical format much better.

34
Consumer Whores / Re: Shoes
« on: December 11, 2009, 07:30:05 AM »
Welcome to the boards.  You'll save yourself a lot of time and keep yourself from being yelled at if you begin by using the search bar before making any inquiries.

35
Thu 10 Dec 2009

GTG pulls.  I hit the nips to bar mark!  Wonder if I can get it to belly button with this program…

I'll be so happy when I'm done with exams and can get back to real training again.

36
Injuries - Discussion / Re: Patellofemoral dysfuction
« on: December 10, 2009, 03:15:23 PM »
Went to the school PT today.  Evidently my feet are flat and nonsupple?  Said the underside of the patella was damaged.  Gave me these exercises to do:

(1) Quad sets: Five sets through the day of five reps, 5 seconds each
(2) Straight leg raises: Twice a day, 10 reps each set, increasing by 5 per set each day until I reach 100 per set.
The rest are 2–3 reps, twice a day, 20 second holds:
(3) Straight leg raises with hands assist, opposite leg straight down, dorsiflexing and plantarflexing the foot
(4) Lying on back with one knee bent to form a figure 4, pull that knee up toward the shoulder
(5) Lying on back with one knee bent to form a figure 4, pull other leg (catching first leg) up toward shoulder
(6) ITB stretch: Lying on side near edge of hard surface, dangle legs off, use lower leg to pull upper leg down to stretch ITB
(7) Lying prone on edge of hard surface, one leg on surface and other in deep lunge, pull foot forward over back toward shoulder with belt

He said I should notice some improvement within a few days.

37
Wed 9 Dec 2009

GTG pulls. Getting a good bit of ROM now. I am so close to getting nips to bar!

38
Training Journals / Re: Training Log from TXPK (comments welcome)
« on: December 09, 2009, 06:30:04 PM »
You gotta get your sleep, man.  Nothing comes together without your sleep.

Don't get too down, man.  It'll pass, and you'll get back on track. :)

39
Tue 8 Dec 2009

Finally recovering from this illness, no thanks to not being able to sleep as much as I want to. Did GTG pulls all day. Surprisingly, I'm having no trouble doing a much fuller ROM, almost nips to bar. 

40
Parkour And Freerunning / Re: Theory on training
« on: December 08, 2009, 04:35:40 PM »
I personally cannot stand most of the people I meet who Condition 90% of the time. Parkour does not equal push-ups outside!

Those who claim to be conditioning by doing push ups outside aren't conditioning correctly.

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