Upperbody Conditioning for Parkour
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- Опубліковано 5 кві 2007
- PLEASE READ THIS:
This clip is to teach and to give you beneficial ideas on body weight conditioning excersises, and for those Traceurs who practice Parkour should try them out.
Conditioning is an important part of Parkour, and helps to strengthen the body mentally and physically.
This can be easily done outside come day or night, hot or cold, rain or shine.
For more thoughts and training information, please check out my blog: traceurzeno.blogspot.com/
Discipline yourself and be strong!
Zeno - Спорт
![Should you lift weights for parkour ? [Biomechanics Explained]](http://i.ytimg.com/vi/dqHvzwMF0uI/mqdefault.jpg)
I have been doing this for a good few years now.
The good thing about this, is can train anywhere, just be creative and improvise on trees, walls, rails, stairs etc
I just enjoy training outside in the sun, rain, snow, hail, day or night.
I started in summer 2006 and right through out the winter in the rain, fog and icy conditions. It toughens you up mentally as well as physically.
I am aiming for 30 pull ups in a row, without sacrificing form or kipping my legs. Right now I can hammer out 25 pullups in a row. Keep up the training man and be functionally Strong!
Thank you for taking the time to explain this.
It is appreciated!
Zeno
"what does this work on?"
This works chest, shoulders, tricepts, bicepts lats, traps, all secondary and minor stabiliser muscle groups associated with the afore mentioned major groups. The work on the rock wall is the major forearm/grip work out. The clean-jerk-press is for overall power and strength. If your not comfortable doing this outside then any gymnastic club will do 90% of these exersises as standard conditioning.
Key component not listed flexibility training!!
good work guys!!
To be fit and strong takes longer than a week my friend, but will come in time through hard work and a passion for what you love doing.
Zeno
By trying out some of these ideas. Do not expect instant strength, but it will come through practice and dedication.
Train well.
Zeno
You are correct in highlighting this my friend. The reason my back is arched was due to me lifting my head back stopping the slab from smacking my face. Thanks for pointing that out though.
They will get easier the more you do them. Glad to hear you are gonna keep going.
That is excellent news my friend!! Thanks for letting me know.
Cheers
Zeno
Excellent video.
Those upperbody workouts are top notch and I'll include them into my workout routine.
Im truly grateful.
this is exactly the kind of conditioning we use at gymnastics! these certainly helped me very much with my fitness and body tone. I need an excercise wheel and my chinups need work, but definitely the hardest thing is the muscle up. creds to you for managing it!
You are correct and it has been pointed out a couple of times about my back arching during lifting the slab.
Glad you find this helpful, good luck in your training man!
Thanks a lot. Your video is so much of a motivation to me, it really raises my efforts in training.
impressive beyond words, thank you for sharing!
The best instructional video I've seen so far. Awesome job man, you've inspired me to start training again. Keep up the awesome work, you're amazing!
I like to keep my reps varied as well as the exercises varied too. On average I do between 6-10 slow reps x 10 sets or 15-20 fast reps. However sometimes I do not count and just do 5 sets to failure. Then sometimes i will just push out a straight 60-70 reps on something like push ups. Othertimes I will set a high number like 400-500, and take as long needed to finish it. If you keep it varied you can tailor your workout to explosive strength, power or endurance.
thanks man. your videos are gonna help A LOT! me and some of my frnds around town have started gettin into parkour and ive been tryin to get in better shape for it
WOW! thanks man.
i gonna follow ur way of training.
Love this video!
Totally Motivate Me man!
Awesome strength moves!
these are great!!! i can't really free run, but i'm working on it, especially upper body strength. these look really helpful!!!thx
Our bodies adapt and get stronger at different rates, so just keep practicing man, and you will see and feel the difference sooner than you think.
Zeno
thanks so much. all your videos continue to give me inspiration. i'll give it my best.
Cheers mate. this will help my parkour and martial arts enourmously! have a good one.
this is hella inspirational.
i'm heading to your blog now.
awesome video man, your conditioning is of a high level man. awesome!
I personally conditioning twice a week Tuesday (lower body) and a Thursday (upper body), and I do a 2-3 hour sessions. It is important when starting off in Parkour to do your conditioning, to get your strength up. Then when you are strong enough just keep a good balance between your drilling your moves and conditioning.
Do not expect results right away, it takes time and discipline.
This is an amazing video, great upload and an inspiration on my training. Also a great way to know for me to know how to increase my workout.
Thanks.
Awesome video and great exercises!
Really like this video, as soon as i recover form my pulled muscle in my back i'll try some of these exercises.
yes I pay a lot of attention to my diet...
I am going to write up on my blog about my diet when I get back from France.
Cheers
Zeno
Wow. Really good drills, gave me a lot of new things to try. Thank you
The tricept is probably one of the most used upper body muscles in Parkour. Great to hear you are now doing muscle ups and better climb ups mate!
Thank alot man. I just started parkour last week im trying to condition myself for it this video helped alot thanks so much again.
Yes I do a lot of hand balance, and you are correct, it is a fun way to build strength.
What keeps me going is there is always room for improvement, with Parkour and fitness.
Great to see you again my friend! Very happy that you're back! Keep it up!
Também andavas a seguir este bacano ahah lembrei-me do nome dele e vim reavivar a memoria de quando via estes videos tambem
dude thats amazing. that takes real strength.
yes thanks for help zeno, nice video
Good! Keep up the training!
good stuff man. some of the stuff i can really improve on and didnt even know about. tnx.
Both Lower and upper body strength are important my friend. Lower for jumps, impacts & climbing. Upper for climbing, pulling, pushing, grabing whilst dealing with the body weight.
This type of conditioning is also important for saving yourself should you bail, fall or manage to just grab onto something and handle your body weight.
Being strong for Parkour is useful for Parkour and helps you to be more resilient against injuries.
thanks for this, brother. respect.
It is really down to you and your ability...
Sometimes I do 10 reps x 5 sets or 10 sets. Sometimes i will just hammer out a high rep like 50. Othertimes I just do reps to failure. and do 3 sets of failure.
Listen to your body but push it out of its comfort zone. Keep your routine varied.
There is info in my blog, which you will find on my mainpage.
Zeno
Good to hear that Jerris!
Excellent! Some really useful exercises, thanks Zeno! =]
To be honest your body is still young and developing bro, so be careful not to do anything too heavy or intense. It will develop stronger over time, months and years. So just enjoy your training and you will become strong.
Yes rest is essential for your muscles and overall body to repair, recover and grow stronger. If you train too much with little or no rest you will either injure yourself or see no improvement at a given stage in your training.
Be patient and enjoy your training.
Zeno
Yes that is true, so have fun. There are plenty of other strengthening exercises that don't involve lifting weights.
Keep changing your routine, keep it varied, be creative and even incorporate conditioning into your parkour circuits.
If you do the same exercise all the time, you may become bored, not improve as fast or just plateau in your strength.
Hats off to you. you look great, . Keep up the good work, from Ireland.
dude thank you so much this is really helpful im nearly 17 and can do a few impressive stunts but i really need to be stronger to do everything thanks a bunch keep up the good work
Yes a good 10-15 jog to get the heart rate and body temperature up, followed my warming up my joints doing isolated rotations for that given joint. I would leave stretches for the cool down to reduce lactic acid, Doms and reduce my body temperature too, plus the stretching will aid my flexiblity.
Awesome Stuff. You have heart. Keep it up !
nice vid, wish i seen this a few years back when I was finding excercises.
I have to say this video is one of the best on youtube
it goes over a wide range of exercises that are free and you can do anywhere really
This is going to help me a lot (Y)
I really want to do parkour, but i dont have enough strength yet
Plenty training will help haha
Awesome video, just like the rest, you really are getting huge. Keep it up, i'll be sure to give you a link to my next pk video, good luck with your parkour.
It is very important to give your body time to rest and repair after an intensive workout, like a days rest. Otherwise you will burnout and feel weak. That is why I do a split routine (upper and lower body).
Very, very impressing video. I think, it'll help me a lot to improve my Parkour-skills.
Keep the good work up!
Between 1 to 2 hours is ideal with little or no breaks. Of course you can stop for breath but try and keep up the intensity, and finish what you set out to do.
thanks for aLL the new moves - this should improve me !!
something, in colombia the pull ps infront of the bar are called "Cristos"which traduces Christs, and also there is annother kind of dips, called the "robocops" in which you put your forearm in the paralells (the parallel bars are called paralells, if wrong I'm not) so you have to take them off the parallels by simultaniously lifting your elbows then you do a dip, and when you go down when your elbows are pointing up again, push your forearm to rely at the parallel bars, so they would be on top.
Like anyone starting off, I had to build up to this and beyond. Each person is different so giving you reps and set targets is really down to you.
Sometimes I do 10 reps x 5 sets or 10 sets. Sometimes i will just hammer out a high rep like 50. Othertimes I just do reps to failure. and do 3 sets of failure.
Listen to your body but push it a little. Keep your routine varied.
Same to you too man!
@DotsIdeas you are very welcome! All the best in your training for 2012.
yes, you are right.
I would say Climb-ups work mainly the Tri-cepts, forearm, pecs shoulders and lats.
Pullups, chinups, press ups & muscle ups would work those muscle groups, and benefit your climb-ups.
Zeno
thank's a lot for the tips! man!
thanks for the advice.
very good video...it really helps u improving your strength:D thx 4 posting this video...best regards man:D
parkour is a lifestyle, and a great form of exercise. we strive to become better for the love of the sport and personal benefits.
Thank you.
Very nice video. Haha I wish we had trees like that around here!
It is all about your journey to improve on yourself. Train well!
There is no golden answer man. We all learn at different rates. To be honest we are all still learning, even the French originators will admit that. There is always something else to learn and master in Parkour, which is the spirit in which a traceur will need in his/her journey.
Just train hard and sensibly. Practice, practice, practice your techniques and keep a good balance of conditioning to make you strong and protect your body from the demands you put it through.
Z
By conditioning the body, it will help towards increasing your strength in Parkour and Free Running. However you really need to do lots of technique repetition on your Parkour/Free Running movements too. It is good to be mentally and physically strong, and for me... Conditioning and drilling techniques helps me to improve, even though I still have a long way to go, i feel I am progressing a good steady pace for my body and mind. Good luck in your training my friend!
Thank you
wow, looks like it can really do you good for PK. Dude u do so many reps, its amazing
Good to hear that dude
thx dude u inspired me xD i ll continue training
Hey Jamie,
Try and start off with your knees and shins on the floor, and practice until you have the technique and balance.
ANext you could do it the way i was but don't go out as far, and the more you improve the further you can do it, until you are almost parallel with the floor when you go out from your feet.
@MetttyCizzle I dabbled with gymnastics for a few months to improve my form and co-ordination, but I am a Traceur.
You can do pull ups on scaffolding, tree branches, hanging off the edge of walls that are bigger than you, top of door frames.
Wery good thinking :) So true, at least if you workout hard like this guy. Jumps, balance and presition is for everyday practise (sry about all misspelling)
lots of pull ups, chin ups and wall climb ups will help you. It may take time, but it will come.
Also try doing negative/inverted muscle ups. Where you start from the muscle up position and lower yourself down, so you get use to holding your weight and the movement involved.
Good to hear it bro, there are a couple of things to think about in my blog, which you can access on my youtube page, about training should you want to read it. Train well, rest well!
Zeno
unfortunately I can't train at the moment due to "Osgood Schlatters Disease" and i can't do anything like squatting (basically it hurts if my knee is bent and there is weight on it) so it's painful to use stairs & i was recommended this video, i was doing most of the stuff already but it still helped, thanks
-Risky
each different kind of pressup (handpositioning, like wide, center, straight, above) has it's own safe range of motion. some kinds are easy only in the top half but start to hurt close to the floor, and vice versa. only go to the -edge- of where it feels comfortable with that type, and then move your hands for the next range.
the shoulder joint is a ball joint so it rotates, while the elbow just bends in a line. when you go down, the shoulder starts to rotate the elbow to one side, which -bends-
Cheers Man!
Rep it over and over again, if you find getting up difficult, use your elbow and wrist flat on top to assist, first both, then one and progress. Reverse muscle ups, start at top and then lower yourself down slowly and controlled. Practise on waist height bars, steadily lower yourself to chest, then down to sitting position, make sure to hold and control your descent. Lots of dead hang pull ups and dead hangs, grab a bar or go into a cat grab on the wall and just hang, builds up the arms
V nice man, awsome advice. Ive been lookin into startin parkour =) im already pretty fit nd healthy so it shouldnt take me too long to get to where ur at =P
Big Thanks to all who have commented, it has been appreciated!
Zeno
One who cares about their body will seek information as they need. I don't remember a source right now that could give you the necessary info, but by reading several conditioning and training books you can come to your own conclusions, as I did.
Remember, some people can go for years putting the shoulder into an impinging position before discovering pain that can in the worst case end your hobby/career, in the best case not affect you at all. People react dirrefently.
Quadra peding aka Quadruped, Cat walking/balancing is walking on all four limbs; where you can walk on ground, tops of walls and rails etc.
yes you can do this every day, but if you are doing an intense 1-3 hr session, I would advise to take at least a days rest or even two. This will allow your muscles to repair and recover, which will help in the growth of the muscle tissue.
Zeno
Cheers man!
There are good guys at Coatbridge too, near you. Zeno
very helpfull! thanks!
Aim for 3 deep dips the next time man, and in time... Up it to 5 then 10.
It just takes practice and a build up of strength which will come the more you train but with proper rest too.
Good luck Bro and train well!
Zeno
hey thanks for this, I got some good ideas from it. i live in the country though, so I won't be able to find some of the bars and stuff to use...But i'll make do..
I condition for about 3 hours in one session, in the evening. Whether day or night rain or shine etc. It is important to discipline yourself, become tough and strong mentally and physically.