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Strength and Conditioning Program for the Parkour Practitioner

exercise/training program for a beginner PK practitioner

Dara Dalton

on 16 November 2012

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Transcript of Strength and Conditioning Program for the Parkour Practitioner

Obstacle 1 Obstacle 3 Strength and Conditioning Program for the Beginning Parkour Practitioner Introduction to Parkour (PK) Le France known as "Freerunning" in Anglais L'art Du Deplacement 1980s Yamakasi on foot from one point to another while taking the shortest route possible combination of running, jumping, and climbing
over and under obstacles The Principle of Parkour functional in any situation while maintaining speed
coordination Dara Dalton, B.S; N.S.C.A. - CPT
KINE 5314 - Principles of Strength and Conditioning "the art of displacement" strength endurance power stability spatial awareness agility The Discipline push limits self-competition train body & mind: self-reliance breaking fear mental strength The Beginning Practitioner Parkour is NOT:
acrobatics PK is: natural, life movement
efficiency & quickness Needs Analysis What are the muscles and movements to be trained? What are common injuries? What are the energy demands? Common Injuries All energy systems are used! Freerunning Running approach Vaults, Rolls, Jumps All major muscle groups and most minor muscles are used step vault, speed vault, jump, climb, precision, lazy vault, run, vaults, balance, standing roll, landing roll Planes and Axes of Motion Frontal (sagittal horizontal) - abduction/adduction
Sagittal (frontal horizontal) - flexion/extension
Horizontal (vertical) - rotation Unified Axis - combination shoulder
lower leg
foot contusions abrasions strains lacerations fractures Jumper's Knee Shin Splints patellar tendonitis sprains overuse Fitness Needs Endurance delay fatigue recovery decrease risk of injury quick bursts of speed Strength Power maximum & endurance dynamic slow-speed high-speed Agility movement accuracy orientation rhythmic reaction balance Flexibility full range of motion elastic tissues static dynamic Balance control stability dynamic Additional Demands parkour specific Stealth - the art of silence
Sensitivity to "touch" - awareness SAFETY seek guidance
start small
check surroundings Maximal Low-Speed Strength
hand grip
4-level abdominal strength
trunk lift FITNESS TESTING Maximal High-Speed Strength
vertical jump
standing long jump Anaerobic Capacity
300 meter run Local Muscular Endurance
in & out abdominal test
bodyweight squats Aerobic Capacity
1.5 mile run Agility
3 cone drill Speed
40 yard dash Flexibility
sit and reach
groin test
trunk rotation
shoulder flexion
shoulder stretch Balance
balance beam test
stork stand Body Composition & Anthropometric
body mass index
waist-to-hip ratio
somatotyping Uncommon Testing Hand Grip Strength 4-Level Abdominal Lift Perform a sit-up with:
legs bent at 90 degrees with feet held
legs bent at 90 degrees with feet not held
legs straight in front with feet held
legs straight in front with feet not held In & Out Abdominal Test 3 Cone Drill Groin Flexibility Trunk Rotation Shoulder Flexion Balance Beam Obstacle 2 Annual Training Program *The training is subject to change depending on the time of year when the program begins Meso-cycle Macro-cycle Outdoor Training
(In-season) Outdoor/Indoor Training (Postseason) F a l l W i Summer S A D N O Seasons (Phases) of Beginner Parkour Annual Training Plan Indoor/Outdoor Training (Pre-season)* Spring nter Indoor Training (Off-season) J F M A M J J Meso-Cycle Training Structure Warm-Up Micro-cycle Structure Stretch Emphasis* Cool-Down 5 - 10 minutes: SMR (foam rolling) 10 - 15 minutes PK specific Phases III & IV: dynamic stretching
(all muscle groups specific to the session) Training Objectives learn technique
execute proper technique
condition, condition...
have fun *specific emphasis varies between meso and micro-cycle phases light endurance movement
slow-speed static stretching Phases of Training PHASE I Goal: build a base level of fitness Endurance 2-3 walk/jog/run sessions/week Strength focus on bodyweight push-ups
raises Power beginner plyometrics single & double leg movement skips
jumps Agility Drills & Games
"follow the leader" Balance & Flexibility beginning Yoga tree pose
Warrior Series
downward dog PHASE II GOAL: Increase fitness through hypertrophy and MU coordination SPEED-STRENGTH POWER-ENDURANCE Fundamental Elements: Basic Movement in PK course work: 5 -10 contact traverse landing
vaults plyometrics
olympic lifting Quadrupedal Movement (QM) endurance-power-strength-balance-agility front-back-left-right
crawling primal movement benefits:
use of ignored muscles
requires more oxygen PHASE III GOAL: maintain muscular gains High Intensity Interval Training (HIIT) work:rest pyramid
50/10 why? speed 5 exercises X 5 rounds = 25 minutes Advance Basic PK Movements goal: increase height and distance to individual gains landing
rolls PHASE IV Goal: don't get burned out SAFETY: train low course work: 20-40 contact traverse active rest! but maintain fitness endurance - strength - power - flexibility - balance - agility swimming
hiking break dancing
gymnastics slack line
Tai Chi
MovNat References 1. Edwardes, D. (2009). The Parkour and Freerunning Handbook. New York, NY: HarperCollins. 2. Gerling, I. E., Pach, A., &Witfeld, J. (2010). The ultimate parkour & freerunning book. United Kingdom: Meyer & Meyer Sport 5. Behnke, R. S. (2006). Kinetic anatomy. (2nd ed., pp. 26-27). Champaign, IL: Human Kinetics Images courtesy of Google.com (1, 2) 3. Brown, L. E., & Chandler, J. T. (2012). Conditioning for strength and human performance. Philadelphia, PA: Wolters Kluwer/Lippincott Williams & Wilkins 4. Kraemer, W. J. (1983). Exercise prescription in weight training: A needs analysis. National Strength and Conditioning Association Journal, 5(1) pg. 47 (1-4) (1, 2) 6. Top End Sports. (2012). Fitness testing. Retrieved fromhttp://www.topendsports.com/testing/index.htm 8. Reiman, M. P., &Manske, R. C. (2009). Functional testing in human performance. (1st ed.). Champaign, IL: Human Kinetics 9. Bennett, S. (2008). Testing and evaluation; protocols and use, part 2. National Strength and Conditioning Association, 30(5), pp. 66 10. McCloud, A. (2012, September 13). Grip strength testing: Ways to measure your grip. Complete Strength Training, Retrieved from http://www.complete-strength-training.com/grip-strength-test.html 11. Voza, L. (2012, April 29). Normal isometric wrist strength. LIVESTRONG, Retrieved from http://www.livestrong.com/article/372854-normal-isometric-wrist-strength/ (3, 6-10) 12. Gore, J. (2012). A guide to a better warm-up. Parkour Generations, Retrieved from http://www.parkourgenerations.com/article/guide-better-warm 13. Phil. (n.d.). Self myofascial release. Sports Fitness Advisor, Retrieved from http://www.sport-fitness-advisor.com/self-myofascial-release.html (1-3,11,12) (2) (1-3,6,7) 7. Baechle, T. R., & Earle, R. W. (2008). Essentials of strength and conditioning. (3rd ed.). Champaign, IL: Human Kinetics 14. Vertical Jumping. (2008). Vertical jump exercises. Retrieved from http://www.verticaljumping.com/index.html 15. Chu, D. A. (1998). Jumping into plyometrics. (2nd ed.). Champaign, IL: Human Kinetics. (1-3,7,14,15) functional
liberated FULLEST POTENTIAL most injuries can be prevented with regular conditioning Cool it down... Recap: GOALS:
build fitness
active rest strength/endurance/power/balance/agility/flexibility strength & power - hypertrophy and speed basic PK movement advance in movement condition often, never compromise safety and technique, and find potential a visual into parkour - Yamakasi training Phases I-IV manipulate fascia via trigger point alleviation dynamic - raises temperature
prevents injury 10-15 minutes of for 10-15 minutes increase joint range of motion 13 weeks per phase Phase I Phase II Phase III Phase IV 4-6 micro-cycles per week season per phase is relevant to location 2 sessions/wk
12-50 reps - 2-4 sets 1 session/wk
5-10 reps - 2 sets 1 session/wk
5 reps-2 sets wall climb cat hang traverse safety vault 2 x 2 hour sessions per week high force @ high speed 1-2 sessions/wk
4-20 reps - 2-3 sets sustained level of high power production 3-12 reps - 2-3 sets
4 + sessions/wk 2-3 sessions/wk instruction open tasks instructor guidance instruction Corpus Christi Parkour Tues/Thur 6:30-8pm @ Pro Performance Sat/Sun 2-4pm downtown come train with us! ex: in pursuit or being chased self-expression - an art form
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