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 Diário de Treino.

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JamesPk

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Join date : 2011-08-15
Age : 30
Location : Lisses France

PostSubject: Diário de Treino.   Tue Aug 16, 2011 11:49 am

Diário de Treino.

15/08/2011 - (Parkour);

-Aquecimento físico (10 min).
-Corrida (8min).
-Movimentos básicos do parkour
*técnincas treinadas: Meia volta, passagem francesa, salto do gato;
-Treino físico: 3/12 push ups, 3/12 Abs, 3/12 de Squats.

Obs: Divisão de treino.
Seg/Quart/Sex/Domin: Dias de treino divididos em treino de parkour, corrida e treinamento físico.
Terç/Quint/Sáb: Dias de descanso.

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JamesPk

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PostSubject: Diario de treino!   Wed Aug 17, 2011 10:49 am

17/08/2011

*Physical training for parkour:

- 3/25 Push-ups.
- 3/5 weigh-tlifting.
- 3/15 Squats.
- 3/10 Inverted Row
- 3/25 Abs.
- 3/5 Pull-ups.

Execution time around 40 min.
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JamesPk

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PostSubject: Diario de treino!   Fri Aug 19, 2011 11:23 am

Treino do dia 19/08/2011

-Aquecimento (10min.).
-Corrida (8min.).
-Treino de parkour, técnicas treinadas no dia:
*landing.
*Rolls;
-Caminhada;
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Johnny 5

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PostSubject: Re: Diário de Treino.   Fri Aug 19, 2011 11:44 am

great job! keep up the hard work!
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JamesPk

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PostSubject: Diario de treino!   Sun Aug 21, 2011 1:24 am

21/08/2011- Parkour train!

-Warming-up: Quadrupedal moviment (10-20min.).
-Run (10min)
-Basic movements of the parkour: Improving techniques.
* Landings
*Rolls:Strong side, Foible.
-Warming-Down: Walk.

-->improve technique through repetition<---

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JamesPk

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PostSubject: Comments   Sun Aug 21, 2011 11:31 am

21/08/2011 : Comments about Parkour's skill train!

Landings.
*Training landing progressing, remember the correct position, posture. *Position of the legs at a 90 degree angle from the ground.
*Use the hands to absorb the impact.
*Control of the impact, look for a quiet landing.
*Relaxing muscles, bending the leg slightly, to exhale on impact and continue the Flow.
*Training at moderate heights.

Rolls
*Training inserted in the heating.
*Coaching on both sides.
*At ground level, with quadrupedal movement.

Quadrupedal moviment (QM);
*Mix with the train rolls.
*Running time of 10 min.
*Performing any kind of movement, starting slowly and progressing.
*Warming-up exercice.

Results: Continue to perfection, to be strenuous exercise, mild injury can not be avoided, implementation of the rolls and landings.

Never Forget: The goal of parkour is not standing still.


Keep the Flow!
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JamesPk

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PostSubject: Diário de Treino.   Sun Aug 21, 2011 11:51 pm


22/08/2011: Rest Day! Fun times! lol! lol!
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Fed X

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PostSubject: Re: Diário de Treino.   Mon Aug 22, 2011 12:06 pm

dont mean to blow up your spot but this is what I did today what do you think?!?

this below today 8-22-11 is what Ive done so far started early 30-45 sec rest between each set

3-4-5-6-7-8 = 33 over hand grip

3-4-5-6-7-8-7-6-5-4-3 = 58 over hand

3-4-5-6-7-6-5-4-3 = 43 over hand

5-6-7-8-9-10-9-8-7-6-5 = 80 mixed/alt grips

8-7-6-5-4-3 = 33 mixed grips

total pulls = 247 in about an hour give or take a few

20 dips...day isnt over yet

no push ups...day isnt over yet

today about 200 calf raises

plan to go on a 20 minute jog soon

last night 50 weighted squats

last night 45 weighted jumps

didnt think I would be able to get through the 5-10-5 but it was fairly simple...All dead hangers...plan to do more pullups through out the day... now just need to quit smoking cigarettes...YUCK!!!
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JamesPk

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PostSubject: Diario de treino!   Mon Aug 22, 2011 1:08 pm



08/22/2011: Rest Day, Keep fun!


Nice work! I intend to one day reach that level, less at the smoking! keep the flow! Sleep
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Fed X

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PostSubject: Re: Diário de Treino.   Mon Aug 22, 2011 1:23 pm

peace
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JamesPk

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PostSubject: Diario de treino!   Tue Aug 23, 2011 10:06 am


08/23/2011

*Warming-up:
-Quadrupedal moviment (QM). (10 min);
-Planche (2 min.);

*Parkour's Training:
-Roll, both side, improve technique.

OBS: Before moving on to more complex exercises, strengthen the body, and train the basis of parkour, All kinds of rolls and landings.

P.S: My roll is crap, I need to train harder!

Keep the Flow!
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JamesPk

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PostSubject: Diario de treino!   Tue Aug 23, 2011 1:18 pm

08/24/2011 : Parkour Training!

*Warming-up:
-Quadrupedal Moviment (15 min.);
-15 Pull ups, 15 dips = 1 muscle-up;
-15 split squat;
-15 push ups;
-15 Handstand push ups (assisted);

*Parkour's Drills:
-Landings
-Rolls


Keep the Flow!
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Fed X

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PostSubject: Re: Diário de Treino.   Tue Aug 23, 2011 11:27 pm

great stuff...man my legs are killing me right now from the squats/jumps...been stiff all day
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JamesPk

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PostSubject: Re: Diário de Treino.   Wed Aug 24, 2011 10:14 am

Hi,

From the 08/24/2011 days will change my workout routine. I change because I'm dissatisfied with the current. The training shall be every other day.

So on Wednesday, will be a day of rest, because my shoulder is fucked. Sleep

The routine begins on Thursday, alternating days.

Training Split:
>>>>Parkour / Physical training / Run.<<<<<<<
The name of each training will be:
1. Survival Training..........Description of training parkour.
2.Brutality Unlimited.........Description of physical training.
3.Run Forrest, Run!.........Description of Run abilities.

**I will also post links to music tips for training each session. All kinds of music**
I'm just sharing my training 'cause I'm out of time due to work.

Good luck!
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JamesPk

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PostSubject: Brutality Unlimited!   Thu Aug 25, 2011 3:12 pm

*Beast Skills (25/08/2011):

->Headstand (3 min.);
->Pull-ups (3 min. max reps.);
->Push-ups (3min. max reps.);
->L-sits (3min.);
->Planche (3 min.);
->Squat (3 min. max reps.);
->Abs (3 min. max reps.);


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JamesPk

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PostSubject: Run Forrest, Run!   Fri Aug 26, 2011 11:55 pm


Speed Train (27/08/2011):

*Warming-up;
*Run, Run a mile in the least time possible!
*Warming-down;

Music to hear while training: The best metal band from Brazil, SEPULTURA!
Copy and paste the link into your browser and download the cd:

mediafire.com ?nnbrz3mxybkokb7

Keep the flow!
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JamesPk

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PostSubject: Survival Training   Sun Aug 28, 2011 11:32 am



Parkour Train (29/08/2011):

*Landings
*Rolls





"Be Water, my friend!"
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JamesPk

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PostSubject: Spartan Training!   Tue Sep 06, 2011 12:31 pm


1.The Spartan workout:

*Front levers
*Pistols
*Planche
*Climb-ups
*DeadLifts

2. Parkour Workout:

*MQ (Moviment Quadrupedal)
*Rolls
*Turn Vault
*Precision Jumps

3. Music For Train:

multiupload.com QGAKUF8678

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