Parkour Conditioning for the week of, 29 - 4, Dec-Jan, 2012-2013

Saturday, Dec. 29, 2012 -

Note: This week I am on holiday's so training schedule will be a bit different and less structured.

• 550-620am Stretching.

Sunday, Dec. 30, 2012 -

• 630-645am Stretching.
• 9-10am Swimming.

Monday, Dec. 31, 2012 -

• 10am-3pm (roughly 2.75 hours) Kayaking.
• 330-420pm Trekking through waist high water.

Tuesday, Jan. 1, 2013 -

• 11am-330pm (roughly 2.15 hours) Snorkleing.

Wednesday, Jan. 2, 2013 -

• 810-825pm Stretching.

Thursday, Jan. 3, 2013 -

• 730-825am Cardio - P90X Cardio.
• 720-740pm PK Conditioning - 3 rounds for each set of exercises: First set - Inch worm QM & QM walking push ups; Second set - In-n-out  knees to elbows on yoga ball & Plank push ups on yoga ball; Third set - Full Squats for 30 seconds & Side lunges.
• 950-10pm PK Conditioning - Read article How to Prevent Muscle Soreness in Parkour.

Explanation of exercises -

• Perform between 3-10 reps per exercise: For explanation of Inch worm QM & QM walking push ups see Dec. 1, 2012 entry. For explanation of yoga ball exercises see Dec. 10, 2012 entry. 
• Full Squats can be done in various ways but watch this Ryan Ford video for the most effective way.  Beginners can start by using a door way or wall to hang on to while performing the squat so they can go further down with support. Intermediates can still use a wall, couch, table, etc. but try to only hold on for brief periods of time increasing the amount of overall time you do the full squat unassisted.
• Side lunges are started with feet shoulder width apart. Bend knees and touch hands to floor, then fully extend left leg out to your side and keeping your hands to the floor and as low as possible move from your right side over to your left side. Now your right leg will be fully extended and you will be over your left knee. Pull in right leg so it is next to left and begin again. Please note to perform this exercise slowly as it is meant to help stretch your thighs and other leg muscles.

Friday, Jan. 4, 2013 -

• 730-830am Lifiting - P90X Shoulders & Arms.

Parkour conditioning for the week of Dec. 1-7, 2012

Saturday, 1 Dec. 2012 -

• 9-10am Lifting - P90X Chest & Shoulders.
• 4-515pm PK Conditioning - 1 mile run, stretch, 4 sets of 10 QM push-ups  10 tuck jump squats, 8 QM inchworms, 10 burpees.

Explanation of exercises:

• QM push-ups - Starting in Basic QM you will move forward doing 1 push-up in between each step taken. Basic QM for beginners and Alligator QM (or close to the ground QM) for advanced.
• Tuck jump squats - Feet shoulder width apart, squat, as you stand up, jump up, rising knees as high as you can. Beginners start with squats only, Intermediates add jump after squat but don't raise knees.
• QM inchworms - standing feet together, touch toes, walk hands forward to plank position, then walk feet (small steps) toward hands. Beginners can bend knees at beginning and end to touch ground.
• Burpees - standing feet together, sink down, place hands on outsides of feet, jump back to plank position, do 1 push-up, jump feet back to hands and jump up. Beginners can walk back and just do plank until strength and flexibility develop with no jump at the end, Intermediates can walk or jump back and do plank hold or push-up and develop jump at end. 

Sunday, 2 Dec. 2012 -

• 9-10am Lifting - P90X Shoulders & Arms.
• 4-5pm PK Conditioning - Warm-up, stretch, Max Dragon Flags (variation), Max bar hang, stretch.

Explanation of exercises:

• Dragon Flags - Lay with backside down on a bench, table, etc., grab and hold onto edge or sides, with straight body, extend and lift legs straight above head placing weight on upper shoulders then lower back down. Beginners can start by doing straight leg lifts bending at the waist or knees until strength builds. Intermediates can continue with straight leg lifts then continue raising body up onto shoulders.
• Bar hang - use a pull-up bar, branch, pipe, anything you can hang from and hold with feet not touch the ground for as long as possible. Rest for 10-30 seconds shaking out hands and then jump back up and continue to hold for as long as you can. 

Monday, 3 Dec. 2012 -

• 6-7am Cardio - Insanity Pure Cardio.

Tuesday, 4 Dec. 2012 -

• 6-7am Cardio - Insanity Cardio Recovery.

Wednesday, 5 Dec. 2012 -

• 6-7am Cardio - Plyo Cardio Circuit.
• 530-630pm PK Conditioning - 3 sets of 10 Weighted full squat hops, 10 Wall jumps, 10 Stair monkey plants, 10 Wall pistol squats (each leg).

Explanation of exercises:

• Weighted full squat hops - using 10 lbs. hand weights do full squat with knees bent past 90 degrees and touch floor, as you stand up, jump up. Beginners DO NOT use weights only do full squats with no jump at end, Intermediates can select to use weights but very minimal and develop leg strength to jump at end. 
• Wall hops - find small wall approximately 1 foot to 1 meter high, stand in front of it, vertical jump up on top of it, stand up, squat back down and jump down. Beginners start on lower surfaces like a step, curb, sidewalk, etc. Intermediates work on height increase as strength and flexibility develop.
• Stair monkey plants - find some stairs, stand in front of them and do a monkey plant on as high a stair as possible, stand all the way up and walk back down. Beginners can start with monkey plants on the ground working on strength and flexibility, Intermediates can start with small monkey plants on 1 or 2 stairs max. 
• Wall pistol squats - find a wall approximately 1 foot to 1 meter or higher, walk along edge, leg next to edge will hang off wall and you will squat down all the way to an almost sitting position, then stand back up and take a step forward. Beginners can squat as far as is comfortable then stand up with assist of hands while focusing on good form, balance, strength development and flexibility. Intermediates can perform squat to near sitting position using hands to stabilize body but not use them when standing up. 

Thursday, 6 Dec. 2012 -

• 5-515pm - Lifting - Wrist and forarm exercises.
• 515-545pm PK Conditioning - Handstand progressions.

Explanation of exercises:

• Handstand progressions - Included: 
• - handstands against wall - facing wall place hands as close to it as possible and do handstand with heels touching wall, use it only for support. Beginners can work on getting comfortable with wall, doing leg raises, and small hops up into various level of handstands. Intermediates focus on getting legs up and if feet wide bring together and work on holding for small increments of time.
• - walking up wall with feet into handstand position - with wall behind you place hands on floor and slowly start to walk feet up wall until body is parallel to it with only toes touching the wall. Beginners work on strength development and getting body as high as is comfortable. Intermediates work on getting into full handstand position and holding for small increments of time. 
• - yoga ball leg extensions - with yoga ball behind you place hands on floor and only toes on top of ball, body will be in an upside down-L position, then lift one leg at a time up as high as possible while balancing on ball, switch legs. Beginners get used to balancing feet on yoga ball first. Intermediates work on small leg raises and balance.
• - yoga ball L position push-ups, same position as previous exercise, bend arms and lower as far as possible, then push-up. Beginners work on holding this position while balancing on yoga ball. Intermediates work on half push-ups developing strength.

Friday, 7 Dec. -

• 645-715am Stretching - P90X Yoga.

Parkour Conditioning for the week of 22-28, Dec. 2012

Saturday, Dec. 22, 2012 -
Note: This week I am on holiday's so training schedule will be a bit different and less structured.

• 7-8am Lifting - P90X Chest and Shoulders.

Sunday, Dec. 23, 2012 -

• 650-705am Stretching.
• 330-430pm Running - Fun run with HASH group in Phnom Penh.

Monday, Dec. 24, 2012 -

• 630-640am Stretching.

Tuesday, Dec. 25, 2012 -

• 540-630am Cardio - Insanity Plyometric Cardio Circuit.
• 9am-330pm (roughly) walked a majority of the day sightseeing.

Wednesday, Dec. 26, 2012 -

• 620-630am Stretching.
• 9am-330pm (roughly) walked a majority of the day sightseeing.

Thursday, Dec. 27, 2012 -

• 540-630am Cardio - P90X Cardio.
• 9am-330pm (roughly) walked a majority of the day sightseeing.

Friday, Dec. 28, 2012 -

• 540-630am Cardio - Insanity Core Cardio & Balance.