Parkour Wall Routine - Advanced block 1

Hi people,

Here we are with another routine I have been implementing in my trainings.

So before we go into it, a couple of words.

The elements chosen for the routines are structured in such a way that the pushing is balanced by some pulling actions. Each element has to be worked out singularly before implementing it into the routine itself.

Extensive use of eccentrics make this routine pretty heavy so I would decrement its use to once or twice a week max. The isometric holds are there to work on specific strength angles that are worth focusing on and they can be changed according to personal lacks and weaknesses.

Now, let's move into another theme. HsPu and pelicans are not parkour specific elements. The same can be said for L sits, shoulder stands etc. However, working towards them can build a considerable amount of strength without having to leave the environment you might be training in (without necessarily overloading your body).

Also since those are complex skills, maintaining them will help the body to keep its strength through the years with almost no effort.

For example, since I learned a climb up, I don’t need to train thousand of them anymore, I just do some, sometimes, and I know the strength needed to get them done will be there. By imagining it and briefly practicing it, I can maintain it.

Also a question I would love to hear the answer from many is: why do you choose certain exercises over others in your training? Is it just a ritualistic practice?
I.e. We can choose an extensive quadrupedal movement work to target resiliency. But this concept can be trained in many different ways: that was just one of the possibilities. Can a routine like this produce the same outcome and add something new to an advanced practitioner training?

Changing the tool while keeping the final result. If cutting a piece of paper can be done with a knife, a scissor, a sword, a sharp piece of glass and so on, why using only the bare hands each time? Opening up to new possibilities, makes this world an interesting place.

The point is, the more we progress, the more our bodies get used and tuned to certain exercises, becoming not a challenge anymore. No matter the volume of work you throw on the plate.

If we are interested in progressing in our strength training journey, as well as appreciating the process, we need to make some choices as parkour practitioners. We can choose among rings work and gst, weightlifting, powerlifting, calisthenics and all sort of ways to overload the body. What is the best choice? All of them! As long as they can fit all the attributes and principles we want to keep awake in our days.

Careful not to get dragged into a merely sportive setting, and keep the fire in the heart awake and pulsating. From my notebook: “Stay true to what you believe in, make sure is present in your practice, explore other perspectives, don’t be lazy”.

Now, off with the routine:

Parkour Wall routine - Advanced block 1

- Climb up into handstand into hollowback handstand push up x 1-3 reps

- One arm press handstand iso hold (hips in line with shoulders) 5/5 sec

- Pelican turn 1/1 - 3/3

- Climb ups with a false grip 2-4 reps

Let me know how this one goes,

Marcello.

*

Music: https://gallerysix.bandcamp.com/album/blessing. The explorer - Gallery six. The track is written, mixed and mastered by Hidekazu Imashige.