Parkour Workout Routine

[(Pi)]

From ASKMEN.COM: A nice addition to your normal work-out routine for strengthening specific muscle groups related to PK. Pretty good read, and all the exercises are easy to do and understand, in addition to not needing much equipment.

http://www.askmen.com/sports/bodybuilding_150/175_fitness_tip.html?FLASH

[TatooedRunes]

good stuff.... I like to throw in hanging leg-lifts and knee raises to go with my pull-ups ... good for the abs and lower back.

[MarkDizzle]

Or just go to the gym and work out your upper body =P

[TatooedRunes]

Last year when I was living in North Carolina I was going to the gym every night after dinner and lifting for a solid hour (in addition to my morning cardio), but now when I work out in the evenings and on weekends I just do bodyweight exercises to work my upper body and abs and then take it to my garage for rafter pull-ups. I have to use my skills to get up in them 10 feet and nothing to climb on except the wall... and then I can practice proper drop form getting down (not that much of a drop, but I'm a shorter guy anyway).

Anyway, I'm getting more out of my workouts now than I ever was when I was "lifting". You don't have to go anywhere or buy anything or be a member of anything to get a good workout.

I'd like to put together a good plyometric routine, though, as I've been interested in trying that out.

[The Runner]

if you need a plyo routine i can tell you what my team does during cross country season. Itll probably have to be adapted a little but should be a good starting point

[TatooedRunes]

yeah that sounds good, man, thanks

[[ray=out]]

I make up my workouts using what i see in the environment around me. Whatever I can use. trees, bars, weighted objects, etc.

[The Runner]

Alright we usually start with jumping up stairs. First find a medium sized flight that doesnt have a lot of traffic on it.

Start at the bottom. Propel yourself (aka jump) with BOTH legs 2-3 stairs. When your feet hit that stair repeat as fast as you can. The whole point of this is speed. When you get to the top jog back down. Do 3-5 sets.

Next stair exercise works on calves. Again stand on the bottom step and jump one at a time (with both feet) propelling yourself with only your calves. This means that you are just bouncing on your feet. Your knees should practically not bend at all. 3-5 sets.


The next few are different forms of leg lifts. Our team usually does these with a track hurdle on its lowest height. (about 3 feet?) If you can't get a hurdle tie a piece of string between two chairs or just judge the height.

Stand a few feet behind the hurdle. It's usually good to have something to hold onto behind you (we usually use a fence but it really doesnt matter). Lift up your right leg, bringing your knee into your chest. Next extend your leg over the hurdle, keeping it AS STRAIGHT AS POSSIBLE. Hold for a second. Bring it back into the first position, then drop it to the ground. Repeat 3-5 sets 15-20 on each leg. For added fun, try holding your leg out every few repeats. Remember to keep you leg straight.

Next turn the hurdle sideways (or improvise). You definitely want to hold on to something for the first few times you do this. Stand on your left leg. Extend your right leg out (keep it straight). Start on one side of the hurdle. Kick your leg up, then bring it over to the other side of the hurdle. Then bring it back. Don't let your foot touch the ground. 2-3 sets of 20 reps on each leg.


These are some skipping drills to build up explosion.

Drive one knee up and jump off the ball of the opposite foot. When you land, drive the other knee up and push off the opposite ball. First try to get as high as you can on each jump, then try to get as far as you can on each jump. 3 sets of 50 meters for each one.

Thats all i can really remember right now. Hope it was helpful

[TatooedRunes]

I'll definitely try it out... anything to help my running... I can sprint fast as hell but once I try to run any kind of distance I totally go to crap... I ran about five or six miles on Friday, the longest I've run in a really long time, and man did it suck!

[The Runner]

yeah i just started training for track after a couple of weeks off and i can barely walk right now

[Beretta]

Spam?

[Bamheadshot]

Quite possibly.

[Meatlad]

Yup. Almost didn't delete it as it did have some good workout routines, but we can't be letting spam fly.

[newbi]

hi im a newbi in parkour i need some help

[Meatlad]

With what in particular? Check out the classes & instruction section, or just come to a standing session and ask for some tips on how to start from people.