Saturday, 15 Dec. 2012 -
- 8-9am - Lifiting - P90X Chest and Back
- 430-5pm - PK Conditioning - Watching videos from Demon Drills and Parkour Training Blog. Also read articles on Parkour Training Blog and APEX Movement Blog. All was done to assist with my training for today.
- 545-625pm - PK Conditioning - Rail work, Cat rail walk, mini workout consisting of: Stair jumps, and hip thrusters.
- Rail work consisted of - jumping onto rail with two feet apart then close together. Idea is to see which is better for me by trying each several times. Add in 180's on rail and jump down. Focus on soft landings and minding knees.
- - walk along rail back and forth to get balance. Add in squats to increase difficulty.
- Cat rail walk consisted of - cat balance on rail until able to hold without touching the ground. This was followed by cat walk along rail for as many times as possible. Worked on movement along rail and limiting the number of times I touched the ground.
- Mini workout consisted of: 2 rounds of stair jumps with close feet landing. By this I mean, I jumped up and down stairs 2-3 at a time, landing with my feet close together. *I am trying this new way of landing as to see if it is better then landing with feet wide. So far, the results are mixed. Some of the landings were fine while others were hard and/or my feet almost landed on each other.
- - 2 rounds of hip thrusters alternating one leg in the air at a time on a decline surface. Then I did 1 round of hip thrusters with both feet on the ground. *Note: For beginners it is best to start with both feet on the ground as this is a really good workout and very challenging. For intermediates you can add the one leg in the air but note that it only increases the difficulty of the movement if the leg is high in the air always above waist level.
- 830-930am Lifting - P90X Legs and Back.
- 510-530pm PK Conditioning - QM on stairs - Backward Basic QM & Ground Kongs.
- QM on stairs can be performed in a number of ways be it forward, backwards, or sideways. This is a good training tool to build strength and coordination while getting in some good core conditioning. QM stairs included:
- - Backwards Basic QM. Start with hands and feet on the ground with back to stairs and begin moving backwards up the stairs reciprocating hands and feet. Be sure to go at own pace and rest as needed. Once you are at the top of the stairs make your way back down still performing Basic QM until you are at the starting point. Beginners will want to focus on holding body weight, moving slowly, and making sure hands have a firm grip on each step. Intermediates will want to focus more on coordination, moving a bit quicker, and keeping the butt low as it has a tendency to rise. This will assist in moving upwards and downwards more smoothly and remove some of the feeling like you are falling forward.
- - Ground Kongs can be performed in a variety of ways including, height (vertical) and distance (horizontal) challenges, or power and speed challenges. *Note: On stairs it is advisable to test your ground kongs first on a flat surface then try it on one or two stairs to get used to it. Ok, so start with hands and feet on the ground facing stairs and begin by doing the first ground kong on the ground then the next on the stairs. Once you are at the top of the stairs work you way down going backwards to the start point. Beginners work on moving slowly and with control up the stairs. You can very the difficulty by moving from one stair at a time to two or three stairs. Intermediates can work on adding in more stairs and/or speed. Also, when moving backwards down the stairs you can work on getting your hips high in the air above your head supporting your weight with your hands before you land with your feet on the stair.
- 645-725am Cardio - Insanity Core Cardio & Balance.
- 815-830pm PK Conditioning - Reading flipyeahparkour.com. Specific articles include; How to train when you can't train and Functional Movement.
- 655-725am Stretching - Yoga today hip openers.
- 750-805pm PK Conditioning - Reading eatmoveimprove.com. Started article; A Closer look at Vitamin D.
- 635-725am Cardio - Insanity Max Cardio Circuit
- 815-835pm PK Conditioning - Pre-Handstand Techniques.
- Pre-Handstand techniques - Today involved, warm-up, hands to floor hip raises, side-to-side hops high hips, 2 sets of yoga ball core abs, handstand holds both facing the wall and away from the wall. ***For explanation of exercises please see, Parkour Conditioning for the week of Dec. 8-14, 2012 - Monday, Dec. 10 blog entry.***
- 650-715am Stretching - Yoga today backbends.
- 740-840pm Watching Youtube inspirational, comedy, and teaching videos.
- 630-730am Cardio - Insanity Max Circuit Training
- 750-810pm PK Conditioning - Rolls! Shoulder and backwards rolls.
- Rolls! Today was getting back to basics and working on the things needed most. Important notes: Keep working on this skill as it has gotten rusty and requires attention constantly.
- - Shoulder rolls: also known as Parkour rolls. There are many many tutorials on youtube to research if not sure what to do or how to perform it properly. Recommend starting with this Ryan Ford video and Parkour Ukemi video and then working from there. Watch out for shoulder and neck injuries.
- - Backwards rolls: See videos on youtube for more instruction and when more advanced watch this Hawaii Parkour video.
