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Feb 5 / 4:40pm

Parkour Homework 2/6

by Eric Jusino
Level 1

Skill
(30 minutes) Find a good wall or rail to work your basic vaults on or set up a 2-4 boxes in the gym. Work on connecting, dash vaults, kash vaults, and kongs or drilling the individuals skills and their progressions. Vary your approach angles and the positions of the boxes. Work on figuring out how best to create flow.

Also, spend 15 minutes on passunder skills and rolls.

Strength
3 sets of 5 push ups with appropriate single arm progressions
2 sets 30 second handstands against a wall
3 sets of 5 reps single leg squats
3 sets of pull ups (do one less than your max per set)

Mobility
2 minutes per side couch stretch
2 minutes per side overhead band stretch

Level 2

Skill
3 sessions of climbing. Try to make it outdoors to the UW, Marymoor, or Magnuson park rock walls or head to one of the rock gyms or PKV. Focus on relatively easy routes, working flow and speed. 

Strength
3 sets of press handstand progressions
3 sets of back lever progressions
3 sets of 5 climb ups
3 sets 5 reps of deadlifts with appropriate weight
3 sets of 5 single leg squats progressions

Mobility
As at level 1

Level 3

Skill
3 sessions of climbing. Try to make it outdoors to the UW, Marymoor, or Magnuson park rock walls or head to one of the rock gyms or PKV. Focus on power moves and dynos.

Strength
As at level 2

Mobility
As at level 1
Filed under  //  homework  
 
Jan 29 / 1:39pm

Parkour homework 1/30

by Eric Jusino
Level 1

Skill
(30 minutes) Find a good wall or rail to work your basic vaults on or set up a 2-4 boxes in the gym. Work sequences of step vault, lazy, reverse, and chest vault, varying your approach angles and the positions of the boxes. Work on figuring out how best to create flow. 
Also, spend 15 minutes on wall passes and cat leaps

Strength
3 sets of 5 push ups with feet elevated on box, wall, or curb. 
2 sets 30 second handstands against a wall
3 sets of 5 reps single leg squat deck squats
3 sets of pull ups (do one less than your max per set)

Mobility
2 minutes per side straddle stretch
2 minutes per side German hang (total time. Don’t stay in the stretch if your elbows start feeling sketchy)

Level 2

Skill
3 sessions of running, striding, and hurdling outdoors for 30 minutes.

Strength
3 sets of press handstand progressions
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 single leg squats progressions

Mobility
As at level 1

Level 3

Skill
30 minutes 3 days per week, work on routes incorporating running jumps, cat leaps, and wall passes
20 minutes of low line training

Strength
As at level 2

Mobility
As at level 1
Filed under  //  homework  
 
Jan 16 / 12:00pm

Parkour homework 1/16

by Eric Jusino
Level 1
Skill
Find a good spot for running practice and spend 30 minutes working on running technique and practicing moderate length strides and low hurdles

Strength
3 sets of push up progressions
2 sets 30 second handstands against a wall
3 sets of single leg squats 
3 sets of pull ups (do one less than your max per set)

Mobility
2 minutes straddle stretch
2 minutes wrist stretches per side 

Level 2
Skill
30 minutes of low line flow practice. 
On flat ground, work on connecting into and out of the step vault position. Specifically practice transitioning to and from lunges, scorpion squats, regular squats, and rolls with the step vault position.
On a rail/wall/vault box, work on smooth connecting going under/over an object with step vault, reverse, and side vaults

Strength
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 sled drags

Mobility
As at level 1

Level 3
Skill
30 minutes of work on the kash, double kong, and pass unders

Strength
As at level 2

Mobility
As at level 1
Filed under  //  homework  
 
Jan 8 / 5:20pm

1/9 - Parkour homework

by Eric Jusino
Level 1
Skill
Find a spot with narrow curbs outdoors or set up wooden precision trainers indoors. Spend 20 minutes working on side monkey, step vault, and reverse and spins up onto the narrow surface, focusing on foot placement

Strength
3 sets of 10 push ups (standard)
2 sets 30 second handstands against a wall
3 sets of 5 reps single leg squats
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
3 sessions of running, striding, and hurdling outdoors for 30 minutes. 

Strength
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 single leg squats progressions

Mobility
As at level 1

Level 3
Skill
Find a spot or create a challenge in the gym that has at least a moderate fear element, then progressively work through it for 45 minutes. 

Strength
As at level 2

Mobility
As at level 1
Filed under  //  homework  
 
Jan 2 / 11:12am

Weekly homework 1/2

by Eric Jusino
Level 1

Skill
Find a place to train 20 running cats of a sufficient distance to provide a challenge but not so far that technique starts breaking down. In addition, do 15 tic tacs for distance on each side and 5 max running long jumps. 
Finish by working on connecting step vault, lazy vaults, and chest vaults.

Strength
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
Try to head out to a playground and find as many climbing challenges as you can in 45 minutes. 
In addition, do 10 minutes of running jump training. 

Strength
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
Find a spot or create a challenge in the gym that has at least a moderate fear element, then progressively work through it for 45 minutes. 

Strength
As at level 2

Mobility
As at level 1
Filed under  //  homework