Hey guys,
To answer your questions about:
Regressing
the routines.
Yes, do regress each element if needed.
Scale down
the exercise choosing a variation that is appropriate for your current level and
go into harder variations throughout the weeks.
i.e. a full position in a shoulder stand is
too hard? Good. Start with a tuck, then move to an advanced tuck, then into a
straddle and then finally into the full position.
Progressing
the routines.
The routines
are disconnected one to the other. That means that repeating the first routine
will not automatically unlock the next one. The elements in each one will
mostly be new, more complex and will have a higher mechanical leverage.
Each new
bit needs to be perfected before integrating it into the plurality of motion of
the routine. The quality needs to remain high!
So, let’s
move into our second routine:
Parkour Wall routine – intermediate block 1
- Straight
arms overgrip climb up x 1-3 reps
- 90° lean
dips x 1-3 reps
- Bent arm
planche x 5 sec
- V-sit x 5
sec
- Alternating
archer wall pull ups x 1-3 reps per arm
How to
place it in our programming? Let me write again the prescriptions.
Go for 4-6
sets with a 5 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.
Small
conversation between the determined kid (K) and me (M) in the video:
M: Hello.
K: What are
you doing?
M: I am
training.
K: Parkour?
M: Yes.
K: Well, I
also train in parkour.
M: Oh
really? Where?
K: I don’t
know yet, I did not choose yet. I just know I will do parkour.
Approved.
If you want
to know the prescription to use it as an assistance work or as a maintenance
tool, check my previous post. Next week the advanced routine will come, with an in depth explanation of why I chose these exercises and in this order.
Questions
welcome,
Marcello.
*
Music: Gallery Six - EPV_083 - 01 Connect with Gallery Six. The track is written, mixed and mastered by Hidekazu Imashige.
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