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Parkour Bodyweight Exercises
Bodyweight exercises for parkour
Parkour or free running is a fast growing "sport" that is not only extremely creative and demanding but is also something that can and is done without any spectators. A participant or "traceurs" are also called free runners and when you see Parkour done you will know exactly why they are called free runners.
Although at present there are no rules or any type of spectator issues associated with parkour or free running it is more than likely that the fast growth of this will result in it being easy to see. It is not only very entertaining to watch but at this time there is no competition simply because there are no rules.
It is believed by many people that this will soon be changing and with the ability of cameras to follow a free runner it will surly only be a matter of time before it becomes a recognized "sport". But it is still very new and growing fast in popularity but the training is something that takes time as always.
It is now quite common to see participants or "traceurs" as they are known free running through the streets practicing the Monkey vault, Kong vault, tic-tac and the other spectacular moves that parkour consists of. It is based on the philosophy of free running which is known as "etre et durer" (to be and to last).
In order to do exercises that will increase your ability as a traceur you need to increase your strength to weight ratio and this is done by doing bodyweight exercises. There is definitely a progression that you need to adhere to when starting out for the first time. But the most effective way to start is with the basics.
Before you start training to get your ability as a free runner up to par you need to increase your strength to weight ratio as well as flexibility. This means that all workouts should begin with dynamic stretching involving two sets of 10 to 15 repetitions of each movement used.
It is also important to note that all workouts should end with a cool down of static passive stretching. If you want to get flexibility results fast, the best way is with isometric stretching. But it is important to note that Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.
Because parkour or free running uses so much power, flexibility, endurance and agility you should do compound exercises to begin with. The best are jump squats, burbees, pull ups, press ups, dips, and v-sits. As soon as you are able to you should move on to more demanding compound exercises such as:
- Clapping pull ups
- Full abs wheel rollouts
- Dragon flags
- Hanging leg raises
In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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