I've decided to make a program to provide me with direction for my training.
Monday: Gym
Tuesday: Stretching & Rest
Wednesday: Gym
Thursday: Gym Parkour at Holder Gymnastics Centre
Friday: Parkour Conditioning
Saturday: Parkour Training
Sunday: Parkour Training
Gym Session:
Warmup:
Dynamic Stretches
Spin Bike (15s sprint, 15s rest; 30s sprint, 30s rest; 45s sprint, 45s rest) x 3 sets
Exercises:
Pull Ups (Assisted Level 12)
Dips (Assisted Level 8)
Squat Press (70 kg)
Flys (Weight Level 4)
Benchpress (Weight Level 7)
Sit Down Calf Raises (100 kg)
Set = 8 Reps
Cycle = 3 Sets, 2 Sets, 1 Set
Progression = Reduce Assisted Level & Increase Weight Level
Warmdown:
Rowing (10 Minutes)
Static Stretches
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2 comments:
Is the bench press a machine too?
yeh, it is just to focus on the core area. conditioning is for the whole area.
the reason is that i usually dont have a spotter, and it can get dangerous when im tired. it's also easier to rotate through, as there is less time spent setting/packing up the weights.
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