Current workouts – September 2011

I’ve not changed a great deal from my August workouts. I still have some focus on the muscle up to strengthen the movement.

The main changes are the reintroduction of handstands (I will get there!) and adding in a run/parkour session on Saturday. I want make the most of the ok-ish weather while it lasts and time was a bit tight to squeeze it in on a Friday night.

Also, the ‘some kind of squat’ has become two pistol squat sessions.

Here it is:

Monday
A1: HS practice – 5mins
B1: False grip rows – >10
C1: Muscle up – >10 singles
D1: Transition practice (lowering in & out as far as can) – 3 x >8
E1: Pistol – 4-5 x 3-5
E2: Back lever (1/2 lay) – 4-5 x 8sec
F1: DB side lever
F2: CC head bridges – >20
F3: Back bridge – >60sec
F4: Flat foot squat – >60sec

A1, B1 then C1, 2 rounds of D1-2, 4-5 rounds of E1-2, 1 round of F1-4

Wednesday
A1: Practice handstand kick up – >30
B1: False grip rows – >10
C1: False grip pull ups – 2 x >8
C2: Dip, transition – 2 x >8
E1: Get out, run about

A1, then B1, 2 rounds of C1-2, D1 then E1

Friday
A1: HS practice – 5mins
B1: False grip hangs – 3 x >30sec
C1: False grip pull ups – 2 x >8
D1: Pistol – 4-5 x 3-5
D2: Back lever (adv tuck) – 4-5 x 12+sec
E1: Back bridge – >60sec
E2: Flat foot squat – >60sec

A1, B1, C1, 4-5 rounds of D1-2, then 1 round of E1-2

Saturday
Get out, run about
Practice basic parkour, focus on kong & speed vaults

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Kong vault

I’ve been playing with some parkour tricks while out running for the last couple of Wednesdays. My main focus has been on the kong vault and practicing rolls.

Rolls are used to break falls so are pretty fundamental to get right before trying anything more advanced – best to know how to fall safely before you try and jump.

The kong is one of the more basic vaults. I managed to get a passable kong over the course of two ten minute practices using the progressions in this video. It still needs more work but I am still very pleased with myself. This is the first proper parkour-looking skill I have learned!

I’m far from an expert but the last point he makes on the video is spot. The kong doesn’t take too much effort, it was my mind that was holding me back. Once I relaxed and properly committed to the vault it was ok.

The same is probably true of a lot of parkour techniques, and why kids might pick them up quicker – they have no fear!