Hi guys,
Today I am posting the first wall routine of this series. I believe this is an extremely valuable tool for building a specific capacity in the body that can later be spent when working on isolated elements without fatigue in between.
Routines are a good implement in anyone’s
training because they can be applied to many people at once and they are easy
to be scaled down – so for all the coaches out there, this can be applied
straight away to most of your students at once and get excellent results.
Strength
endurance is a key quality to be developed in parkour training since it allows
a person to utilize the skills when needed. Same goes for long durations trainings
i.e. discovery / exploration scenarios where the problems to solve can be
various and continuative.
Getting the
mind and the body ready to handle subtle coordination patterns under stress
will ingrain those movement in the body and that kind of strength will stay
with that person1. Thus, longer than just building a general capacity
through more general tools.
Basically,
if you want to get better at manipulating your body on a wall, guess what, you
need to manipulate yourself over, around, under and beyond it. The challenge is
to add exercises that are complicated enough to put the right stress on the
body and promote adaptation.
Parkour Wall routine – beginner block 1
- Overgrip
grip climb up x 1-3 reps
- Support legs
slides x 5 reps
- Shoulder
stand x 5 sec
- Feet on
wall reverse wall dips x 1-3 reps
- L-sit x 5
sec
- Iso holds
top / middle / low x 5 sec each one
How to
place it in our programming? Good question Palozzo, then, it’s a tool so as
such it can have different prescriptions:
- Use it to build strength endurance in a period where you are working on building a basic capacity for the body in parkour training - go for 4-6 sets with a 3-4 mins rest in between – frequency: 2-3 times per week for 4-6 weeks before a deload, depending on how your body will react to this.
- Use it as an assistance routine after your main strength work, to target some specific endurance / vary the stimulus in your training – go for 3 sets with a 2-3 mins rest in between.
- Use it as a maintenance tool - go for 3 sets of max reps – aim to reduce work:rest times to a 1:1 ratio – frequency: 1-2 times per week for 1-3 months before switching it around.
- Use it as a warm up - go for 1-2 sets to get your body tuned and ready.
- Use it to build strength endurance in a period where you are working on building a basic capacity for the body in parkour training - go for 4-6 sets with a 3-4 mins rest in between – frequency: 2-3 times per week for 4-6 weeks before a deload, depending on how your body will react to this.
- Use it as an assistance routine after your main strength work, to target some specific endurance / vary the stimulus in your training – go for 3 sets with a 2-3 mins rest in between.
- Use it as a maintenance tool - go for 3 sets of max reps – aim to reduce work:rest times to a 1:1 ratio – frequency: 1-2 times per week for 1-3 months before switching it around.
- Use it as a warm up - go for 1-2 sets to get your body tuned and ready.
As a small
note, this is not even close to the best thing you can do if you want to build
pure strength, strength speed, speed or similar qualities. For that I would
suggest stepping back and leaving the routine aside when you will have
different goals in mind. Make sure you can perform the single elements before
integrating them.
Questions
welcome,
Marcello.
*
1. Stone, M. H., et. al. (2000). Training Principles: Evaluation of Modes and
Methods of Resistance Training. National
Strength & Conditioning Association, 22(3), 65–76.
Music: Led by the dress colored in red - all tracks are written, mixed by Sami Bro and Hidekazu Imashige mastered by Hidekazu Imashige.
Music: Led by the dress colored in red - all tracks are written, mixed by Sami Bro and Hidekazu Imashige mastered by Hidekazu Imashige.
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