Lowerbody Conditioning for Parkour
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- เผยแพร่เมื่อ 15 ต.ค. 2024
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Remember when doing squats, not to bend your knees more than 90 degrees. From time to time I am still guilty of over flexing during one legged squats, which other people say can be bad for your knee joints.
In saying that I have still to see clinical proof that it is bad for your knees, as Olympic power lifters don't seem to have any problem's. And if it was bad for our knees, why would our body allow such a range of movement.
This clip is to teach and to give you beneficial ideas on body weight conditioning excersises, and for those Traceurs who practice Parkour should try them out.
Conditioning is an important part of Parkour, and helps to strengthen the body mentally and physically.
This can be easily done outside come day or night, hot or cold, rain or shine.
For more thoughts and training information, please check out my blog: traceurzeno.blo...
Discipline yourself and be strong!
Zeno
WOW! You have inspired me to step up my parkour skills. I have been mediocre in my strength and conditioning, and now I truly am going to utilize what you have shown. Thanks!
8-10 reps for strength 10-12 for tone 15+ for endurance
dude... i love your conditioning videos. HELLA CRAZY!!! what i love most is that you don't include weights in this, it's all about kinetics... Much props man
Zeno, I must say you are an amazing guy first of all, and very knowledgable. I'd like to thank you for your videos as well, as I am just recently getting into Parkour, your videos are truely an insight for beginers on basic things you can do to help and as you have said their is much more. Thank you for your videos Zeno, keep up the good work too. Much respect goes out to you.
your precisions amaze me, as does the rest of your stuff. This video inspires a lot of training.
It is really up to you. Some guys condition a bit everyday. I generally 2 - 3 times a week with rest days in between if I have an intense session.
Great to hear you are improving!!
Keep a good balance between your conditioning and your technical aspects of Parkour.
Zeno
music fit in zeno! you have been get upper with strong and flow! I respect you
Hey TraceurZeno your Videos (Upper and Lower) Are both Very impressive and very inspiring. Thank You for Sharing!
My knees have always clicked when i squat, and usually stop clicking after i am warmed up. Some people say the clicking is just air poping under pressure when squating. If it feels more like a grinding rather than a clicking, it could be something more serious. Yes sometimes i get sore knees, after excessive jumping and landing. So now I listen to my body and rest if they feel a bit sore. Conditioning and flexibility training will help you to become more resilient to injuries.
Yes mate I have tried Slack Lining, and it hard dealing with dynamic balancing, but a lot of fun too. After slack lining, normal balancing on rails, tree branches and walls seems so much easier.
Cheers
Honestly, I don't do your type of sport.
I do mixed martial arts. and actually your stuff has given me ideas to supplement my conditioning..and they've helped a lot. needless to say my functional body strength has improved alot...and so has my over all strength which has helped me lift up those big fellas. :)
Ty so much, i have just started parkour last week, and ur training vids have been helping me out a lot, u really know how to work, thank u very much
as in your upper body video, thanx for sharing the ideas! It's really important to build strong muscles, joints, ligaments and tendons for PK or we'll hurt ourselves badly, and this comes from training ourselves.
For your squats, as long as you don't rise your heel it's ok to bend your knees a little more than 90°, but you must observe that your feet are pointing to the same direction as your knees, that way you won't hurt 'em.
Well I've found that body weight exercises really benefit, not only because they increase your strength but they help you to familiarise yourself with the environment around you. Also I've been doing Parkour for about 5 months and through these exercises I've gotten a lot, lot stronger.. you just need patience.
Awesome video, i'm gonna start using the upperbody stuff and a little of the lowerbody stuff, great work.
thanks so much for this vid i have started to incorperate most of these things in to my training and they seem to be working thus far. so thanks again :)
both my friend, You want to be a strong resilient unit, with little to no weakness.
Any age, providing you are sensible about your training, and do what is within your ability and improve over time. I started at 28.
wicked vid thanks for doing it, i needed a vid like this to get the right idea on how to condioning my legs properly.
hey zeno great stuff i used alot of your strength training and its given me the strength and confeindence i need to move in parkour thanks you and keep up the good training
peace
yes...
Along with plyometrics, flexibility training and drilling lots of precisions.
Zeno
When starting off, i recommend more conditioning to technique ratio, until you become strong and efficient at climb-ups, jumps etc. The you keep and good balance of technique to conditioning ratio, to keep you strong and resilient.
Just write out a list of your weakness, and address them by working on them by either technique or conditioning training.
If you are in pain or concerned, you are always best to see your GP.
Yes I know, and thanks for your concern!
Zeno
Thanks for putting your time into this.
yes I am the guy in the video.
This is a video to share ideas, you set the repetitons, routine and time.
I would exerise between 2 and 3 hours, with little to no resting for a conditioning session, and the rest the following day.
Zeno
being strong allows you to bigger and better things, and most importantly makes you more resilient, which keeps injuries at a minimum.
Big cats and precisions use upper, core and lower body, although you need good explosive power which comes from the lower body and core.
Yes you are correct! I will be more aware of this in my training, thanks!
The clicking/crackling is usually just air bubbles escaping, but if it is sore when they click/crack, it could be bone rubbing against bone.
When doing conditioning sessions I would do upperbody one day, rest and do lower body the next day.
Such as... Upper (Tuesday), rest (Wednesday) and lower (Thursday)
Sometimes I lay off conditioning for a month or two and focus on Parkour techniques, sometimes I focus mainly on conditioning and there are times i do both.
I like to keep a balance of Fitness, Power, Speed, Strength, Resilience and Technique
Just comment on the bending over 90* It is actually good to bend over that angle it was written a few years ago in a Gym book not to, but it was meant for people that had problems with their knee joint. It got misunderstood and now everyone thinks that nobody should train past 90* but it was only aimed at certain people.
Learn to land quietly without your heels slapping the the ground, and dont do high drops until your legs are strong enough from leg conditioning and your landing & Rolling technique is perfect.
Be safe there is no rush and have fun!
Zeno
Great to hear you are applying these ideas to your martial arts.
Z
i just posted a comment on ur upper body video and i was happy to see u did a lower body to but yeah right now u could say ur my "role modal" because i want to get in great shape like u
Good to hear you are getting better mate!
The longest lastin knee pain I have had was for about 2 weeks, so I rested my knees from big jums and drops. And when the pain went away I focused on strengthening them through conditioning them, then went back to jumps and drops and gradulaly built up my level. I have not had sore knees for months now.
I just do body functional weight exercises, and lift the ocassional rock, tree-trunk or beer keg.
No, however it was highlighted that in this video I go beyond the 90 degrees during my squats, which puts a lot of stress on the knee joints. So I keep that in mind when perform various types of squats.
The difference is with a one legged squat the leg that is not doing the lifting stays low. And when you are doing pistols the leg that is not doing the lifting should stay out straight/ extended in front of you.
I made a boob when making this clip last year, in that there are no one legged squats but pistols or half pistols, as some people like to do pistols with there trailing leg extended out in front of them throughout the whole squating motion.
Zeno
GREAT VID! thank you so much for this. videos like these can really help us non traceurs!
TIP ABOUT SQUATS! when doing squats or pistols, make sur e to never let you knee go past you toes! puts some nasty effort on the shins. jus noticed your squating angle was very acute, rather than 90 degrees. just what ive heard and from my own experience.
Either give your knees a good rest or do not do big jumps until your body is strong enough.
As for execises... Yes squats (1 and 2 legged), Cat-walking, balancing on rails will help strenthening.
If pain persists in knees go and see your GP.
Z
Thank you for the link my friend i will check it out.
Good Man! Just listen to your body and train accordingly. Zeno
to do this u must be both phisicaly and mentaly fit.nice job work hard
I appreciate your input Danke, but the reason I left that exercise out is this is mainly a lower body conditioning video.
this is a really good video for conditioning but the only thing i would say about the squats is that you don't want your knees going past your toes because it can be bad for your knees, you want your shins to be pretty much straight all the way through, but yeah all in all a good video
I do both (heel touching and not touching) You just lean back as if you where sitting to get your heal to touch ground. I practice heel not touching for the like of rails.
both my friend slow ones, other time fast and explosive. Sometime I will stop half way and hold my weight for 10-30 seconds. Just keep your routine varied.
its running using your enviorment to get from place to place more efficiantly and freerunning is the samething with artistic elements added in (like gymnastics type stuff)
Your videos are great. I have seen a few different things that I am going to try. I have one critique. On your squats, your knees come out way over your toes, that is bio-mecahnically wrong. You should transfer your weight into your heels and push your butt out while keeping your chest up. This will place the weight more evenly throughout the squat motion, and save your knees some strain. Keep up the great videos. And keep inspiring!
Not endurance Ben, unless I am doing high reps. There is pylometric, strength and balance. And these are just some ideas to share, not the be all and end all. I am sure you and many others will have your own training ideas too. Which we all can benefit from.
yes it will... lots of pylometric and strength excercises will create more explosive strength for your 100m and 200m Dash. Also try sprinting upstairs and steep hills too. Good luck Man!
You make a good point, but I always check my surfaces with feet and hands.
The difference is with the pistol you point one foot out as you squat (some people hold the toe and rise all the way with the leg out straight. With the one legged squat and you leave one foot dangling down during the squat.
Good to hear you are being sensible. Perhaps you can work on flexibiity on your time off.
If you do not see yourself making the jump, and you are thinking about bailing, leave it for the time being or go and train something similiar but safer or do conditioning to get yourself stronger and powerful.
If you mentally see yourself making the jump, but it is just fear it is holding you back, but you know deep down you can make it, then it is highly likey you should break the mental barrier and make the jump.
Zeno
thanx man great workout one question how long did it take you to see a diffrence in your legs can this help for speed too
Are you doing high drops?
Rest your knees and when they stop hurting, try out micro squats. Where from the squat position, you only squat up and down an inch every second for 2 mins Good exercise for quads and knee tendons. If pain persists maybe you should see your GP.
It is important to be strong & powerful/explosive.
So become stronger, become more explosive doing plyometrics, work on ur balance mentally and physically. The exercises in this clip are only ideas. I do all sorts of traditional, creative and imporvised conditional functional exercises, however it is really important to keep balanced with ur technical training too.
So to answer your question. Yes you will jump higher and further, because of increased strength, power, confidence and control.
FUNFACT: Squatting at 90 degrees puts more strain and torque on your knees then a full, deep squat.
I do weighted squats. Shit hurts my knees real bad at 90, but it doesn't when I do full ATG (ass to grass) and it's a better workout.
Nice video man.. just wondering if you follow any diet guidelines?
Hey Zeno thanks 4 your explanation vids they're awesome. Could u tell the title of the track? I would like to listen to this music while training. Keep on man! ;)
I appreciate your input.
thanks alot zeno ill try to overcome that
To be very honest with you TraceurMikey people argue both points. Some say it is bad for you some say it is not. I honestly dont know, but i put that message up just to be on the safe side.
Zeno
Hi Zeno I just wanted to thank u for ur vid, it will be very useful 4 me. Can u tell me the title of the song? thx. keep training!
It is amazing that I have comments saying going past 90 degrees is bad for Joints and others say it is not. lol who is right? I personally thought it was ok to go full range in motion, but after a lot of no no no comments i doubted my exercise.
haha for a lot of these You could just say "Do Parkour" I find Lower body condition much harder to do than upperbody just because its so simple, reading that back it sounds strange but yeah thats me! Keep up the good work Zeno
Hey Patrick, there is infomation in my blog my friend. You will find the link to my blog in the "More info" video description at the right side of the screen.
Cheers
Zeno
If you are determined you will improve my friend. You are only 2 year older than me, and if you are strong to start with then you have a foundation to work from.
These are just ideas and like all exercises, they can be hard it first but with practice and a progressional overload through time you will improve on your previous effort, and accend on the path of natural functional strength that you can put to use.
Start off with small reps and a handful of exercises at first.
Zeno
Are pistols just like one legged squats? Please correct me if I"m wrong. I have been doing parkour for like only a month but these are already really helping Thanks!
You are very welcome!
Keep up the training and fly the flag for the Traceuses.
Z
look at the description at the side of this clip, you will see a link to my blog. In my blog there is an article on what shoes I have worn in the past and present, with pros and cons of wearing them.
Hey,what would you say is your conditioning vs. training ratio percentag-wise? And I do pistol's too, I didn't learn to do them on the heel until much later, which works the legs more.
how can i practice the Turn Vault?...any advice - for the precision jumping, how many feet did you jump in the video?
o wow thx dude i think that's deffinetly something i need to try
Yes an added weight would be beneficial.
very helpfull vid, although i think i read somewhere when doing squats you can't bend your knees past your toes? is this true??
I might be wrong, but is parkour the same thing as free run?
If so, how does one go about learning the sport. I'm really interested, but lost on where to start.
Thx for any feed back!!
I can bet you that Glasgow is much more wet than Washington, and that is our summer and winter, lol
ok... on a serious note though. When it is raining you should be doing exercises, and if you can Parkour training in under cover areas, providing they are safe. When the weather is bad I do conditioning. :)
Why is it bad to bend your knees more than 90 degrees? Even my gymnastics coach used to ask us to warm up squatting down all the way.
Does this apply for just squats, or everything you do?
yes, providing you demonstrate good control and land quietly on the balls and toes of your feet otherwise you may be damaging your knees.
Start off with small jumps and small drops like waist height and over the years progress steadily.
Is there anything special I could do for knees? sometimes after a jump I can really feel it in my knees. Any knee specific workouts, or are the squats and other leg excercises what I should do to strengthen them?
yeah I'm with you on this one .....How about backflips, wallflips, frontflips; you learned how to do them outside or in a gym??
Cheers Bro!
I hope it gives you ideas.
Zeno
Do what ever suits you. Whether 5 reps, 10 reps 20 reps at 3 or 5 sets. You can even for endurance and hammer out 75 press ups or 500 squats. You can do 3 sets of failure (which is doing as many reps as you can in one set). There is no golden rule. Just push yourself a bit out your comfort zone each time. Train well!
I just received a lot a comments correcting me, saying I should not go beyond 90 degrees, as it will put a lot of pressure on my knees. I would like to read/hear the truth, so I can finally find out once and for all.
sweet im so going to use them in my parkour training
do you do the lower body conditioning exercises the same day you do the upper body conditioning exercises?
train well my friend, and do and extra rep for me and those who are not there to train with you.
nice one, cheers!
thanks and all for this video but im just starting and i cant do some of these things yet either because i dont have enough strength for it or balance, same goes for hops
if i where to start training from like zero, would you recommend starting with upper or lower body?
Great vids!
Try out both, and set out realistic goals
when i do squats then my heel isn't touching the ground, are there any exercises for that? so heel touches the ground. and is that normal?
Your control will come through by working on technique repetition.
To get bigger precisions lookup plyometric exercises on the internet.
Thank you for your comment.
Zeno
You will start to get knee problems especially when more weight is added coupled with bad form on the squat.
I've fixed many knees of my clients back to 100%. there is no bad exercise, just people and a hell of a load of imperfections.
If you can't put your heels on the ground you need to increase ankle mobility. go stretch your calve every day properly and it'll be fixed
I have been training 2 years my Bulgarian friend.