TRAINING : My Training Regime
by Chris Rowat (aka Blane)
Monday: Rest (recover from the weekend's training)
At least half an hour of stretching and flexibility work and perhaps some gentle Parkour.
Tuesday: upper body day number 1
-8 sets of 15 pushups with 10kg vest (do 4 sets with hands wide apart, 4 sets with them close) = 120 pushups.
-4 sets of 15 crunches with 25kg of resistance (take 6 seconds to do one crunch, 3 seconds to contract, 3 seconds to relax) = 60 slow crunches.
-4 sets of 10 chinups (palms facing body) with 10kg vest
(start with hands really wide and bring them closer each set)
-10 sets of 12 slow dips with 10kg vest. = 120 dips.
Wednesday: Lower Body Day 1
-4 sets of 25 calf raises on a step with 10kg vest
-4 sets of 10 pistols (one legged squats, 10 on left leg + 10 on right for each set)
Thursday: back and abs day
-4 sets of 10 pullups (palms facing away, start with hands wide and bring them closer with each set, this will work different parts of your back).
-4 sets of 26 alternate leg raises (26 so you do the same amount on both sides).
-4 sets of 20 second V-Sit holds.
-Repetitions of Muscle ups to failure.
Friday: upper body day number 2, repeat Tuesday
-8 sets of 15 pushups with 10kg vest (do 4 sets with hands wide apart, 4 sets with them close) = 120 pushups.
-4 sets of 15 crunches with 25kg of resistance (take 6 seconds to do one crunch, 3 seconds to contract, 3 seconds to relax) = 60 slow crunches.
-4 sets of 10 chinups (palms facing body) with 10kg vest
(start with hands really wide and bring them closer each set)
-10 sets of 12 slow dips with 10kg vest. = 120 dips.
Saturday and Sunday...
AS MUCH PARKOUR AS POSSIBLE! This includes practicing all the basic techniques and spending time refining movements. I decide beforehand whether to focus on repetition of a few techniques for physical conditioning or whether to focus more on combinations and hand/foot placement. Each session is different, keep it interesting.
As you can see, there is only one lower body day... this is because my Parkour training on Saturday and Sunday is a very tough workout for my lower body as I include a lot of repetitions for each jump. Therefore I feel that I only need to train my legs one more day during the week.
Same with Thursday, my back day happens only once because during my Parkour training I do lots of climb ups and tree training so my back gets a great workout at the weekend.
-Blane
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