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Bi-Monthly Training Update August-September 2012

This is a new series I’ll be updating the site with to give you some insight into my own personal training and how I’m developing to hopefully encourage, motive and guide some of those with their own training but also to serve as a unified place for all my training logs and records online.

So What have I been doing these two months?

Previously I have been following a blend of gymnastics strength training and weightlifting. Unfortanately after lifting heavy on a set of front squats I’ve injured the cartilage in my right hip. I did get a new personal best of 85 kg for 2 reps on the front squat the week before but this session I didn’t warm up properly and had poor motor control. It was at the end of a very long day and happened front squatting 75kg for 5 sets of 5 reps.

To be cautious I’m not doing any squatting as it hurts my hip in deep flexion. I still do lower body work and am able to train parkour provided my hip isn’t under high load during deep flexion which is actually quite rare when moving. I’ll have to wait for an MRI and possibly surgery, knowing the NHS(the health care here in the UK) that could take 4 months roughly for any actionable process on their part with regards to physical treatment.

Seriously considering private health insurance!

Here’s an overview of my current base plan for the next two months. This isn’t the only physical training I do as I have other obligations such as performance team training (the physical training required to do media work in the parkour organisation I work with Parkour Generations), teaching parkour and training a select few of clients when I can find the time, but this is my base training that I do without a doubt.

Mondays
Planche Specific Resistance Band Warm Up – 10 to 20 reps each exercise
Planche Static Holds – 10 Sets of 5 Seconds of Advanced Tuck
Planche Pressing/movement Variation of The Week – 3-5 Sets of 3-5 Reps
Dumbell Planche Straight Arm Presses – 3-5 Sets of 3-5 Reps
Horizontal Pulling Variation of The Week – 3-5 Sets of 3-5 Reps
Total Shoulder Prehab Routine
3 Sets of Free Standing Handstands Greater Than 5 Seconds

Tuesdays
Back Lever Specific Resistance Band Warm Up – 10 to 20 reps each exercise
Back Lever Static Holds – 10 sets of 5 seconds of Advanced Tuck
Back Lever Movement Variate – 3-5 Sets of 3-5 Reps
Dipping Variation of The Week – 3-5 Sets of 3-5 Reps
Anterior Core Variation of The Week – 3-5 Sets of 3-5 Reps
Wrist Prehab Routine
3 Sets of Free Standing Handstands Greater Than 5 Seconds

Thursday
Front Lever Specific Resistance Band Warm Up – 10 to 20 reps each exercise
Front Lever Static Holds – 10 Sets of 5 Seconds of Advanced Tuck
Front Lever – 3-5 Sets of 3-5 Reps
One Arm Chin Progression of The Week – 3-5 Sets of 3-5 Reps
Overhead Pressing Variation – 3-5 Sets of 3-5 Reps
Shoulder Prehab Routine – 100 Reps

Friday
Deadlifts – 3-5 Sets of 3-5 Reps
Glute Ham Raises – 3-5 Sets of 3-5 Reps
Glute Bridges – 3-5 Sets of 3-5 Reps
Free Standing Handstands – As many sets as I can over 10-15 seconds with a total of 2 minutes work minimum
Wall Handstands – 4 Sets of 60 Seconds with 45 seconds rest in between
Posterior Core Variation of The Week – 5 sets of 5 reps
Wrist Prehab Routine

Pakour

This ones a bit trickier to measure but I’ve been training 2-3 times per week (due to work load) for 3-6 hours of cumulative practice per week. This means actual practice and not hanging about at a training location not doing much or chatting.

Often people say they’ve been training all day but this doesnt necessarily mean the whole day they’ve been working intensely. I’ve fallen into this trap often and especailly as my time is limited these days compared to the earlier days of my training I really want to make the most of the time I have while I can.

August I was challenging myself by practicing jumps I could do with some effort near ground level and dong them or similar ones at height.

I also spent time working on my rail touch trying to land under control precisely. I do this for 50 repetitions for each jump before moving on and only countining a repition if I land on the balls of my feet under completely control with good form.

I also found some precision jumps upwards that I found to be a challenging height and distance and repeated them for sets of 1-5 repetitions.

I still have a lot to work on and feel as though compared to my physical capabilities my technical level is only hitting about 60-70% of what I’m capable of. Here’s a list of things I don’t always feel comfortable doing:

Laché to rail precisions
Laché to arm jumps above 90% my max
Running precisions to or from rails
Striding previsions on rails

One common theme here is anything to do with rails so clearly I need to spend as much time working with them as possible.

I want to practice more acrobatic movements too but the time spent travelling to and from the gym is 3 hours total compared to the 40 minutes total for non acrobatic movements.

September during one week I performed one running jump to a rail 1000 times (500 on each leg alternating each reptition) for two reasons.

1. High volume of practice striving to achieve perfect form and landind technique. I only counted reps if I did the jump with extreme competence and demonstrated control. This may seem overkill for some but I have only ONE reference experience in my entire training time of practicing running jumps to rails and that was 4 years prior.

2. Working at height scared me and it skills scares me but by far only minimal amount in comparison to the almost paralysing fear of running and jumping to a rail past a certain distance at height. This desensitastion was neccessary for me to eliminate this feeling as much as possible and now anytime I see a running rail precision that distance at any height so far I have completed immediately…and stuck the landing close to perfectly.

Ideally I would do 1000 repetitions a day but unfortanately it’s extremely physically taxing for me to train in such a way. Not only that but training in such a manor over time limits the distance I can running jump as it teaches my muscle fibers to power endurance as opposed to maximal power

I also spent a few training sessions working on my vault to precions and immediately jumping to another precision at height. After these sessions the next day my abs were defitely fatigued.

Stretching and recovery

I perform 30 minutes of self myofascial release work on my training days and 1 hour on my off days working on absolutely everything I possible can within that time. There simply ins’t enough hours in the day to get the work done I can definitely see a great deal of change in terms of tissue quality especially on scar tissue I have lingering from past injuries.

30 minutes to 1 hour of stretching every 1 or 2 days holding each stretch for between 1 to 5 minutes for 1 to 3 sets right before bed. I use PNF (Prioperceptive Neruomuscular Fascilitation) combined with deep relaxed breathing.

Neck
Calves
Tibialis Anterior
Pectorials
Shoulders
Hamstrings
Hip Flexors
Glutes
Quads
Groin
Straddle Splits Floor
Front Splits
Straddle Splits
Front Splits
Box Splits

Essentially that’s it! I’m getting closer to holding a front and back lever but I’m not rushing it what so ever due to tendon and ligament strength taking 2-3 times longer to adapt to strength training compared to the neuromuscular system.

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