This log is here to show my attempt to organize a goal oriented and focused combined conditioning and Parkour training program for myself.
Background info:
Height 6^2
Weight 210
Age: 27
I have been training Parkour for 4 years
Methode Naturelle/Movnat 2 years
Crossfit off and on over the last 2.5 years
Prior to Parkour
Rec gymnastics 6 years(I was terrible except at tumbling)
Various martial arts Aprox 5 years(1.5 of meaningfull BJJ and kickboxing)
I have done an]additional 2 years of gymnastics and 1.5 years of BJJ and Muay Thai since I began Parkour training.
More background: Feel free to this part if you just interested in my current program
I originally started crossfitting 2.5 years ago after two months I was worn out injured and had made minimal gains. I stopped and started experimenting with MN instead and was able to make significantly better gains. I was still interested in Crossfit and attributed my lack of success to much met con and to little strength in the programing at the affiliated I trained at. A year later a new affiliate opened in my area(bellingham wa) and approached me about doing some Parkour and MN training with them I ended up working for them and doing some Crossfit work outs in addition to my MN training and then coaching some Crossfit classes as well. I began a new Parkour program for the Pacific Northwest Parkour association out of Northwest crossfit in august of last year and ended up doing some of their Crossfit classes as well then moving down here completely in january.
Since I was teaching for Crossfit I decided to use the winter to experiment with Crossfit programing more extensively again I was curious to compare results using linear strength training and timed met cons vs free training in nature and I needed to prepare to go to Cert I also had allot more competition in seattle. When I had choosen to do the occasional Wod in bellingham I always high boarded when I came down to seattle my best times were not even close to the guys high boarding here so competition sucked me in a little to. My thought was that while I felt that MN was rooted in superior logic there was not the same volume of data on how to train with it and to compare your training to so there was allot I could learn from experimenting with Crossfit. However I was put off by a emphasis on long met cons and lack of strength training at Northwest Crossfit and was worried about the fatigue of doing them affecting my parkour practice so I decided to model my program more on Gants heavy hybrid with linear strength, short heavy met cons and 6 round Tabatas. In order to optimize recover to focus on parkour I did just three conditioning days a week. Since starting that program I brought my deadlift up from 385 to 425, my back squat from 275 to 308 and dropped by grace time to 2:34 from 5:15. However I decided I wanted to try to get a more ambitious conditioning program going to try to increase my progression and be able to absorb a little bit more work over the course of week. I stumbled on Brandon Otto's
AGT and it seemed like a great way to organize my training that still focused on my primary skill goals in parkour.
Current program
My current program is intended to last 8 weeks and started on April first I mean to follow It by a week taper off and then a sampler filming week.
I am using Brandon Otto's
AGT
program as an outline, with the skill module being filled with parkour training. I have tried to organize my parkour training as clearly as my conditioning program as well. I have divided into three separate training focuses.
Technique focus Which are days were I pick a given technique or family of techniques and work on increasing my capacity within that skill.
Flow focus which are days were I work on developing Rhythm, Cadence and preservation of momentum over a series of obstacles. Goal is to complete aroute with no hesitation stutter steps or messy techniques 10 times in a row then begin timing self over route and trying to improve time.
Stamina Focus which are days were I work on developing the ability to do continuous Parkour courses at high speed and over long distances either by doing one long run or intervals over short routes.
In order to keep a narrow enough focus and make clear goals I chose to focus on three main skill families to work on, running long jumps, Cat leaps, and wall passes.
Starting the program my personal bests were
Deadlift 425 x 1
Squat 305 x 3
Overhead press 145 x 1
Grace 2:34
Fran 4:45
Karen: 5:14
and Helen 10:00(this one was awhile ago)
32 inch vertical
Standing long jump 9^6
Running long jump 17
40 yard dash 4.9 seconds(2 years ago)
Weighted pull up and Dip 90 pounds
At my peak in gymnastics I could do layouts backwards and front handspring front full forwards.
Program Outline
Monday:
Parkour Skillday: Sprints: Strength Training: – Squat 3 x 5, bench press 2x5, 1x5 weighted dip pull up 2 x 5, row 2x 5 weighted pull up, deadlift 1 x 5 back lever front lever progressions, handstands. Stretch:
Tuesday: Parkour flow day or Gymnastics skill day: Power training: Muscle up and Snatch and supplementary power training: Conditioning: Stretch:
Wednesday: Sprints: Strength: Front squat 3x5, overhead press 3x5, deadlift 1x5, max pull ups and dips. Stretch:
Thursday: Rest: Stretch:
Friday: Parkour Skill/or Flow day: Power and Gymnastics: L-hold v-hold, handstand, Clean and Jerk. Conditioning: Stretch:
Saturday: Stamina Training
Sunday: Rest
Goals for this Cycle:
Strength:
Deadlift 470, Squat 385, Overhead press 160, Bench press 225
Power: Clean and Jerk 260, Snatch 190, Box jump 50 inches, standing long jump 10 feet, running long jump 19.
Speed: 4.7 40, 55.00 400
Met Con Grace 1:55, Fran 3:55, Helen 7:30
Parkour Goals: Skills goals, Chemistry wall pass 13^4 inches, Gasworks long jump 14 feet 5x5, Freeway park Cat not sure how long but long and scary. Flow goals, Master Gasworks perimeter route, time Gasworks kash to tac route then improve time, hit Mowgli tree route 10 times in a row then time, develop route to focus on at free way park master and then time, improve time on Whatcom falls windfall route(was 27.8 seconds) time canyon routes improve time.
Gymnastics goals: Total comfort with Gainer, front flip step out, Side flip, and two step wall flip and ability to throw them of height(except wall flip). Straight back lever 10 seconds, level l-hold 20 seconds, straddle front lever momentary hold, tuck planche level hips and shoulders 5 seconds, freestanding handstand 20 seconds.
The goals are set very high and injuries poor recovery or extraneous conditions might slow me down but the goal is by aiming high but realistic to make real gains.
Rafes Structured Parkour and AGT Log
If you priority is with the gymnastics then snatch heavy every third week. (shrug)
Linear Mode
