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Copy of Strength and Conditioning Program for the Parkour Practitioner

exercise/training program for a beginner PK practitioner
by

Moin Uddin

on 1 August 2014

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Transcript of Copy of Strength and Conditioning Program for the Parkour Practitioner

Obstacle 1
Obstacle 3
Parkour
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
control
coordination
"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:
flips
aerials
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
wrist
hands
hips
knee
lower leg
ankle
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
push-ups
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
squats
planks
raises
Power
beginner plyometrics
single & double leg movement
skips
hops
jumps
Agility
Drills & Games
sprints
ladders
"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
jumps
climbing
hang/swing
rolls
mounts
vaults
plyometrics
complex
ballistic-explosive
olympic lifting
Quadrupedal Movement (QM)
endurance-power-strength-balance-agility
front-back-left-right
diving
galloping
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
20/40
30/30
40/20
45/15
50/10
why?
speed
5 exercises X 5 rounds = 25 minutes
Advance Basic PK Movements
goal: increase height and distance to individual gains
landing
climbing
jumps
mounts
vaults
hang/swing
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
cycling
rowing
surfing
skateboarding
hiking
break dancing
gymnastics
slack line
Pilates
Tai Chi
Systema
Capoiera
bouldering
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
effective
liberated
FULLEST POTENTIAL
most injuries can be prevented with regular conditioning
Cool it down...
Recap:
GOALS:
build fitness
progress
maintain
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
Full transcript