Parkour Visions miniBlog

Dec 28 / 12:14pm

This week at PKV: Climbing, endurance

by Eric Jusino

Parkour endurance is underrated and underrepresented in most parkour videos, but here's a nice long run to inspire you:

Level 1 classes this week will focus on climbing and swinging techniques. We'll go over underbars, laches, rope work, and maybe some crimp grip stuff on our extremely small freeway park box grabs.

Levels 2 & 3 will work on developing their running and quadrupedal endurance, so that next time they meet King David in the park, they'll be able to keep up.

Filed under // curriculum

Dec 28 / 11:50am

Summit Competition Video - Dane Vennewitz

by Eric Jusino

Usually, Dane spends his time running down streams and jumping off waterfalls at places like Whatcom Falls and Lynn River, but we convinced him to come out and play in the steel forest at Gasworks park.

I like how he plays to his strengths in course 2 (00:39) and takes a slightly different route.

Filed under // parkoursummit2011

Dec 21 / 12:11pm

Summit Competition Video - Colin MacDonald

by Eric Jusino

You'll recognize Colin from lots of Seattle parkour videos (like Feel it All Around and Zoom zoom zoom!). And now from the Summit Invitational Comp:

I like how he smooths out the 3rd course.

Filed under // parkoursummit2011

Dec 19 / 12:00pm

This week at PKV: high-commitment vaults, quadrupedal speed and endurance

by Eric Jusino

Love this video from Alexander Bayturin - he does some amazingly fluid barefoot tree training:

Level 1 - We'll open classes with some balance running and parkour ukemi, then go over technique for high-commitment vaults like kongs, kashes, dashes, and speed vaults.

Levels 2 & 3 - Our intermediate classes will be doing quadrupedal work. Speed qm for level 2s will have you working on lots of vaults in sequence at speed. Endurance qm for level 3 means long courses of vaults and passunders. Or maybe you'll crawl to Fremont...

Filed under // curriculum

Dec 19 / 12:00pm

Weekly homework 12/19

by Eric Jusino

Level 1

Skill work

2 power vaulting-focused sessions 20-40 minutes long in addition to classes. Find a course and practice linking the vaults in various combinations, or work on a single obstacle back and forth, working on linking a series of vaults together.

In addition, spend 15 minutes working on quadrupedal flow and pass unders.

Strength work

3 sets of 10 push ups (standard)

2 sets 30 second handstands against a wall

3 sets of 5 reps deck squat progressions (find a variation where 5 reps is difficult but not your max)

3 sets of pull ups (do one less than your max per set)

Mobility

2 minutes per side ankle stretches

2 minutes per side bully stretch

Level 2

Skill work

3 sessions of 20 minutes of practice on speed vaults and speed vaults in combo with other vaults and pass unders

In addition, 10 minutes of lowline flow - work on moving out of step vault position and creating chains of movement incorporating, rolle, cartweel, bridge, and step vault position

Strength work

3 sets of press handstand progressions, exploring and finding your limits

3 sets of back lever progressions

3 sets of 5 climb ups

3 sets 5 reps of Bulgarian split squats with appropriate weight

3 sets of 5 deck squat progressions

Mobility - As at level 1

Level 3

Skill work

Spend 15-20 minutes working on pass unders and low line flow, then build a course or sequence and try to do it continuously for 10 minutes.

Strength work - As at level 2

Mobility - As at level 1