Author Topic: Jeff's Training Journal  (Read 4455 times)

Offline Jeff Martin

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Jeff's Training Journal
« on: April 24, 2009, 04:35:59 PM »
Training Journal

Hey, this is going to be my training journal, hopefully it will help me keep track of my training. If you see anything that I am doing wrong please tell me. I also welcome any advice, feedback, motivation, etc.

Goals:~Perfect the basic Movements in Parkour
  -rolling
  -jumping and landing
  -speed/monkey/kong vault
  -wallrun
  -tictac
  -turn vault
  -cat leap
  -precisions
~ add flips

Also:
~run faster
~gain strenght
~gain endurance

Also*:
~learn martial arts
~go to weekly gymastic classes/courses/workshops etc.

Weight Training Goals:
Bench Press, 185
Squat,
Dead Lift,
Leg Press, 650

Body Composition Goals

This is deffinetly not my biggest priority but its one of  my goals nevertheless.

Now
weight: 149
Bodyfat: 15.03%

Goal
Weight: 134
Bodyfat: 10%

Current Training Schedule

Box Jumps (3x10) BW
Squats (3x15)
RDL (3x10)
Lat Pulldown (3x10)
Bench Press (3x10)
Low Row (3x15)
Shoulder Press (3x15)
Weighted Crunches (3x20)
Leg Raise (3x15)

Week
Monday- Workout
Tuesday- Skill/cardio
Wednesday- Workout
Thursday- Skill w/ intense stretch session/plyometrics/speed
Friday- Skill w/ cardio afterwards/possible workout
Saturday- Workout w/ skill
Sunday- Plyometrics/5 mile jog/ Skill

Daily
Mornings before school- one mile jog
after school/before dinner- APK warmup
After dinner- Ab workout

Caloric Intake Goal
Basal Metabloic Rate:1780 calories
Calories needed with level of ecercise- 3070 Calories
With Calorie restriction to lose weight- 2763 Calories
« Last Edit: May 13, 2009, 03:55:13 PM by Jeff Martin »
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #1 on: April 24, 2009, 04:44:43 PM »
today i worked on my roll, still needs a lot of work. but hey its a marathon not a sprint
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #2 on: April 25, 2009, 03:00:45 PM »
almost perfect roll gona bring it to the pavement, maybe start working on proper jumping and landing on tuesday
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #3 on: April 26, 2009, 03:36:56 PM »
didnt have time to work on roll today...
gona start doing the ampk warm up instead
Quote
10 pullups
15 incline pushups
20 minutes of skill training
i will stil do 20 mins of skill training
time to get to work
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #4 on: April 27, 2009, 03:06:00 PM »
worked out hard at the school fitness center

 (finnaly found more people who are interested in parkour!)

gona do the apk warm up
only thing is that i dont have a ladder but no worries because my friend is giving me one!
then im gona try and work on my roll but its hot and im tired
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #5 on: April 28, 2009, 01:19:46 PM »
Tuesday (skill day)

Worked on my roll im almost comfortable taking onto pavement but I think I need to perfect it first. I started jumping of off things and then rolling today. This seems to be more natural for me.

Im gona eat dinner in a little bit, then do some homework. Then I will do the APK warm up I can do everything easy on that, exept I'm only getting 5 pullups. After that Im going to work on my roll again.

*Im going to start keeping track of how much I run*
Yesterday: 2.3 miles
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #6 on: April 29, 2009, 03:27:17 PM »
Wednesday (Strenght Day)

Worked out at the school gym today. I did 5x3 on the DB Bench press with 45lbs, 75lbs on shoulder press for 5x3, bb curls for 5x3 with 55 lbs, then i did 5x3 on dips and pullups.


*I did not get to go running at all yeserday due to bad weather

Today: 3.2 Miles
Weekly total: 5.5 Miles
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #7 on: April 30, 2009, 03:03:17 PM »
Maxed out today:
Leg Press- 510
Curl- 80
Bench Press- 115
Military Press- 85

Wet outside so I cant to any skill training, but I am going to go for a run

Mileage:
Today: 2 miles
Total: 7.5 miles
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #8 on: May 01, 2009, 12:42:10 PM »
Friday (skill):

I'm going to go and do some skill work in a little bit. Then for a two mile jog. Did .7 miles of sprinting in school today.
I want to really perfect my rolls so I can use them for their actual purpose, abosrbing and spreading out the shock from a high jump.

Mileage

today: 2.7
Weekly: 10.2

After Run
APK warm up

A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #9 on: May 02, 2009, 01:20:11 PM »
Saturday (Endurance/skill)

Today I went to the gym. I did all my workouts, exept I had to skip my cardio and two ab workouts due to that I added a few things to my routine. I started using an Indo Board and doing precsision jumps.

To make up for the lost cardion I'm going to go on a longer jog, and too make up for the Ab workout I'm going to spent 45 minutes on the balance ball doing intense ab workouts.

Also I'm going to go out and do some skill work, I'm mainly going to work on my roll and jumping with proper landing.

Mileage:
Today: 4.5
Weelly: 14.7
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #10 on: May 03, 2009, 12:49:19 PM »
Sunday (Endurance Upper body)

Worked out today. I did a 30 minute cadrio session plus a ten minute warm up. Also did my normal lifiting routine for upper body endurance, then I did some work on the Indo board and then worked on precsision jumps.

Mileage

Today: 5
Weekly: 19.7

Nutrition

Breakfast:
2/3 cup oatmeal
1 1/3 cup 2% milk
Bannana

Lunch:
2 slices lean turkey
1 egg
2 slices whole wheat bread
apple

Dinner:
1 chicken breast
salad

Snack:
1 1/3 cup 2% milk

Also
Yesterday I did not get to work on my skills and I'm not sure if I can today but I will deffinetly try!
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #11 on: May 05, 2009, 12:38:10 PM »
Tuesday/Moday

Did not get to upate my training journal yesterday. I did my normal workout, but when I finished I talked to my schools fitness trainer and he hooked me up with a more specific workout.

As for today, I went on a little one mile jog this morning and I am going on a 3 mile one tonight. Also I'm going to go do an ab workout. Also, before dinner I will do the APK Warm-up.

New Workout

Workout 1 (Circuit)

All the exercises in this routine are done a total of two times, with 25-30 seconds rest between exercises and the end of each circuit I rest for 2-3 minutes. All exercises are done at a light weight, at 12 reps (exept the RDL's which are done for 6 reps).

BW Squat
DB Bench
Lat Pulldown
Floor Crunch
DB Bicep Curls
RDL
DB Shoulder Press
Low Row
Hip Rolls
DB Tricep Exstension

Workout 2 (Full Body Performance Training)

All exercises are done at a medium weight exept for the box jumps which are done with just bodyweight.

Box Jumps (3x10) BW
Squats (3x15)
RDL (3x10)
Lat Pulldown (3x10)
Bench Press (3x10)
Low Row (3x15)
Shoulder Press (3x15)
Weighted Crunches (3x20)
Leg Raise (3x15)

Basicly I will alternate between these two workouts and on Sundays I will do Plyometrics.

So my schedule is:

Week
Moday- Workout
Tuesday- Skill
Wednesday- Workout
Thursday- Skill w/ intense stretch session
Friday- Skill w/ cardio afterwards
Saturday- Workout w/ skill
Sunday- Plyometrics/5 mile jog/ Skill

Daily
Mornings before school- one mile jog
after school/before dinner- APK warmup
After dinner- 3 mile jog and Ab workout
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #12 on: May 11, 2009, 05:54:47 PM »
Monday

Worked out today, everything I normaly do. The reason that I was unable to use the journal during the last couple of days is because I was in Virginia with some friends. Sadly, I did not watch what I ate, but luckily I swimming and running everyday.

Worked on a couple skills today. I'm ready to move onto Vaults! FINALLY!
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #13 on: May 12, 2009, 04:52:30 PM »
Tuesday

Did some plyometrics and the APK warm up. I'm going to start working on my vaults and also the mental battle of doing a back flip.
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #14 on: May 13, 2009, 03:59:04 PM »
Wednesday

Did my workout today, that went very well. But I skipped my run this morning due to the need for more sleep! I went to bed at 11 and I would die if I had to get up at 5:35 to go run. I'm refining my jumping and this weekend I'm going to my park and working on doing rolls and concrete, landing on my jumps, and the set for a backflip.

You might have noticed that I cut out the circuit training, this is because it's not for me. To little weight, not needed to reach my goals.
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal

Offline Jeff Martin

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Re: Jeff's Training Journal
« Reply #15 on: May 14, 2009, 05:34:29 PM »
Thursday

Worked out today, working on getting a good condtioning/training schedule.

These last few weeks are killing me, tests, rehearsing for concerts, working out..
A bad Traucer does a technique until he gets it right. A good Traucer does it until he can not get it wrong.-David Belle

My Training Journal