2. Make sure the total training time is 120- 150 minutes, I mean the total time. If you don't have time, the training content of the day can be taken apart to practice.
3. 1-2 stage, arrange training three times a week, and some students can do it four or five times a week if they are energetic.
4. Stretch your muscles before each jog. It takes about 6- 10 minutes. Refer to the stretching tutorial of Parkour Company:/v _ show/v _ show/id _ xmtgzody5mjqw.html.
5. Carry out joint strength training after jogging, and you can only practice knee joints and shoulder joints. For all joint strength training, refer to the joint strength tutorial of Parkour Commune:/v _ show/v _ show/id _ xmtkznza3mjyw.html.
6. After the training, you should stretch again to speed up your recovery.
7. Eat for 40 minutes to 1 hour after training. Don't eat anything too sweet after training. Don't take a hot bath right away. Don't sit.
8. If you don't train for a few days, it's enough to go out and run a few laps before stretching, or accelerate your recovery for one ***20 minutes.
9. If you have any physical problems after training as planned, such as low back pain and shoulder pain, first check whether you have done enough stretching and joint strength training according to the requirements of Parkour Commune. If it were not for these reasons, we would give you an answer.
10. Be patient, spend 3 weeks to adapt to the training content and new training methods, record the training times of each training time and each movement, and practice efficiently. The higher the training level, the shorter the time, so you have more time to practice other things.
1 1. Seek quality, not quantity. Every movement keeps the same rhythm. Once the rhythm slows down, don't continue. Record the training times, and the fourth exercise will become easy. If you don't practice according to the requirements of the movement, the poor physical fitness is stability and muscle strength, and you may be injured.
12. If it is too difficult to practice, the time of each stage can be extended. How long is reasonable? Do not extend the training time by more than 1/3 of the total time.
13. This training plan is mainly physical training. For technical action training, please refer to the book Free Parkour or the technical action video tutorial of Parkour Company:/user _ show/ID _ umjk3mza4nze2.html.
And teacher Wu's video tutorial:/user _ show/id _ umti1mti5odq0.html.
We will continue to update in the future:)
14. Only people who are willing to pay and very patient can practice parkour well, for a person without talent.
15. If you don't understand the training plan or have any questions, please contact us and we will reply as soon as possible. If there is a parkour physical training expert, give more suggestions, and we will learn with an open mind.
In addition, the plan is mainly aimed at friends who are not in Beijing. The students of Parkour Commune can take this scheme as a reference, and the specific training should follow the arrangement of the coach. Friends from other places have some unclear details that can be contacted in time. The following are the details of the six-month physical fitness+technical training plan for beginners:
Simple self-test before training:
General training matrix:
The total planned time is 6 months:
20 1 1 year * month -20 1 1 year * month (set the month by yourself)
Final stage: 19-24 weeks
Technical movements: combined movements such as somersault before landing (in-situ somersault can be added if necessary)
Cardiopulmonary endurance: jog at a constant speed of 3000m for 3 minutes.
Explosive power: improve the special explosive power and stability in sports.
Focus on improving projects: stability of strength and endurance of upper limbs and trunk | strength and explosiveness of lower limbs | flexibility.
Injury experience: If you are injured and don't recover, recover first and then practice. After recovery, the injured part should focus on training. If there is a problem of chronic sports injury, you should ask the doctor for permission before practicing.
Stage 2: 9- 18 weeks
Technical movements: double vertical arm forward roll handstand king kong reverse jump sprint, etc.
Cardiopulmonary endurance: jog at a constant speed of 3000m for 2 minutes.
Stability and muscle strength: improve muscle strength and trunk stability.
Stage 1: 1-8 weeks
Technical action: the fixed-point cat jumps off the stage on the wall, and the lazy man jumps and the monkey jumps.
Cardiopulmonary endurance: 30 minutes jogging
Muscle endurance: basic endurance is qualified to prepare for strength improvement.
Injury protection in parkour training! 20 1 1-03-20 09:54 pm
achilles tendinitis
Achilles tendinitis is an increasingly common disease characterized by heel pain, including achilles tendon and achilles tendon pain. Generally speaking, the Achilles tendon is temporarily used due to the increase of heel valgus pressure, so it is necessary to wear shoes with supporting function. Tianpi can temporarily relieve stress, but cortex is necessary. Plantar fasciitis is a fibrotic fascial tissue located on the sole of the foot, which is used to support the arch of the foot. Plantar fascia is located between the toe bone and the heel of the forefoot. Once inflamed, it will cause pain in the heel and arch. Chronic plantar fasciitis can lead to the formation of calcaneal spurs, which has a lot to do with biomechanics, especially varus. Of course, eversion or supination can also lead to inflammation. This is the most common podiatrist's foot disease. The wearing of shoes should meet the requirements of biomechanics. Higher heels can rest and heal plantar fascia. Effectively relieve this pain. Hammer toe
It is toe deformation caused by excessive finger contraction, which may be congenital or formed by wearing shoes that are too short or too pointed for a long time. When the toes are high enough, most shoes are very suitable for this type of feet. Interdigital neuroma
Refers to the pain, burning pain or numbness between the front toes, which is most common in the interphalangeal nerves of the third and fourth toes. Neuroma is caused by the stimulation or compression of interosseous nerve. When wearing pointed shoes, the space inside the shoes is too narrow, and turning over is mainly transitional exercise.
Interdigital neuroma
Therefore, there must be enough space in the shoe to provide shock absorption support for the forefoot. . Finger pain
It is the floorboard of various diseases on the surface of forefoot. From the mainland footprints of shoes, we can also see that the forefoot has a transitional load-bearing phenomenon. The damping function of the forefoot is necessary, and most technologies, especially the top damping material Abzorb SBS, have this function. High arch
High arches are rare, and the general structure is very strong. Its heel is everted, its forefoot is retracted, and it has no shock absorption function. Both the forefoot and heel are under great pressure, which can be fully reflected from the footprints on the mainland. The damping function of the forefoot is necessary, and most technologies, especially the top damping material Abzorb SBS, have this function. Tendon fiber inflammation
Tenderness around finger tendons and nerves may produce the following conditions. Tensitis behind bones and muscles is a kind of tendon tissue located in the middle of bones and muscles. The pain will be relieved during warm-up exercise, and then untreated will eventually lead to stress fracture. The pain time of pressure fracture is relatively long, and the pain site is relatively fixed. Osteofascial syndrome refers to muscle inflammation, accompanied by more and more serious paralysis and even skin color change. The more exercise, the more obvious the pain. This is mainly because clubfoot leads to overuse of some tendons and muscles in the process of stabilizing the body. In this case, you can turn to Rollbar or TS2. In addition, many pedestrians wearing running shoes will feel pain in their shins. Therefore, the key to solve the problem is to let pedestrians wear walking shoes. bursitis
The first small liquid sac of thumb is swollen, and the big toe cyst refers to the small liquid sac of little finger. Symptoms are pulsating pain and redness.
Narrow shoes can cause foot irritation and friction pain, so a comfortable fit is needed. But the more fundamental reason is that excessive internal rotation leads to unstable support, so we can try to stabilize technical support. Morton's toe
achilles tendinitis
Achilles tendinitis is an increasingly common disease characterized by heel pain, including achilles tendon and achilles tendon pain. Generally speaking, the Achilles tendon is temporarily used due to the increase of heel valgus pressure, so it is necessary to wear shoes with supporting function. Tianpi can temporarily relieve stress, but cortex is necessary. Plantar fasciitis is a fibrotic fascial tissue located on the sole of the foot, which is used to support the arch of the foot. Plantar fascia is located between the toe bone and the heel of the forefoot. Once inflamed, it will cause pain in the heel and arch. Chronic plantar fasciitis can lead to the formation of calcaneal spurs, which has a lot to do with biomechanics, especially varus. Of course, eversion or supination can also lead to inflammation. This is the most common podiatrist's foot disease. The wearing of shoes should meet the requirements of biomechanics. Higher heels can rest and heal plantar fascia. Effectively relieve this pain. Hammer toe
It is toe deformation caused by excessive finger contraction, which may be congenital or formed by wearing shoes that are too short or too pointed for a long time. When the toes are high enough, most shoes are very suitable for this type of feet. Interdigital neuroma
Refers to the pain, burning pain or numbness between the front toes, which is most common in the interphalangeal nerves of the third and fourth toes. Neuroma is caused by the stimulation or compression of interosseous nerve. When wearing pointed shoes, the space inside the shoes is too narrow, and turning over is mainly transitional exercise.
Interdigital neuroma
Therefore, there must be enough space in the shoe to provide shock absorption support for the forefoot. . Finger pain
It is the floorboard of various diseases on the surface of forefoot. From the mainland footprints of shoes, we can also see that the forefoot has a transitional load-bearing phenomenon. The damping function of the forefoot is necessary, and most technologies, especially the top damping material Abzorb SBS, have this function. High arch
High arches are rare, and the general structure is very strong. Its heel is everted, its forefoot is retracted, and it has no shock absorption function. Both the forefoot and heel are under great pressure, which can be fully reflected from the footprints on the mainland. The damping function of the forefoot is necessary, and most technologies, especially the top damping material Abzorb SBS, have this function. Tendon fiber inflammation
Tenderness around finger tendons and nerves may produce the following conditions. Tensitis behind bones and muscles is a kind of tendon tissue located in the middle of bones and muscles. The pain will be relieved during warm-up exercise, and then untreated will eventually lead to stress fracture. The pain time of pressure fracture is relatively long, and the pain site is relatively fixed. Osteofascial syndrome refers to muscle inflammation, accompanied by more and more serious paralysis and even skin color change. The more exercise, the more obvious the pain. This is mainly because clubfoot leads to overuse of some tendons and muscles in the process of stabilizing the body. In this case, you can turn to Rollbar or TS2. In addition, many pedestrians wearing running shoes will feel pain in their shins. Therefore, the key to solve the problem is to let pedestrians wear walking shoes. bursitis
The first small liquid sac of thumb is swollen, and the big toe cyst refers to the small liquid sac of little finger. Symptoms are pulsating pain and redness.
Narrow shoes can cause foot irritation and friction pain, so a comfortable fit is needed. But the more fundamental reason is that excessive internal rotation leads to unstable support, so we can try to stabilize technical support. Morton's toe
Refers to the situation that the second toe is longer than the big toe. People are generally used to measuring the suitability of a pair of shoes by the comfort of their big toes. In this case, it should be reconsidered.
Parkour basic training
1. Ligament requirements-the most important one, especially the leg (leg), arm and waist (arch bridge);
2. Bouncing ability-you can use jumping back to exercise. Slowly from short to high, from near to far. And exercise the accuracy of landing;
3. Get up as soon as you land-a project that emphasizes the sense of distance. When a person jumps to the ground at a distance or height, he can immediately stand up or continue the next action by rolling.
4. Hand/elbow bounce-when you hit corners and obstacles, or you want to increase the jumping distance. At the same time, push the wall with your hand or elbow to increase the jumping distance;
5. accurate/precise jumping-practice jumping from one goal to another. Jumping from the initial short distance to the farthest distance is to exercise the accuracy of landing;
Climbing over the wall-the most basic exercise. After the easy run-up, the strength began to improve when reaching the goal. Press one foot against the wall first, and then grab the wall with your hand. Immediately push the wall with the other foot, push the first foot on the wall, and then help with your hands. Generally, there are two kinds: hands jump up on the front and back turn up;
⒎ TIC-TAC-The most common method is to avoid some obstacles in the movement. You can't be too slow. In the process of operation, when a well appears in front of you, step on a tree or wall near the wellhead, bounce over and continue to run. Only feet, not hands! The master can cross 4 or 5 times;
⒏ hand grip/elbow bounce-exercise the reaction speed of the hand. Jump with your hands and continue to catch the next target quickly with your hands! You can also jump with one hand and catch with the other, or push the bullet away from one wall with both hands to catch another wall, and so on.
(9) Landing practice-after bungee jumping, only use your legs to cushion when landing, and you can't continue the next action with rolling;
⒑ Jump blindly-it's more dangerous. After a leap in proficiency and accuracy. In some cases, you can close your eyes when jumping. But you can still feel your destination; As long as you have scanned the target position before jumping and then ignored the destination in the process of jumping, this is blind jumping;
(1) Forward somersault and back somersault-the requirement is to return to the original position as far as possible after completing the 360-degree forward somersault and back somersault;
5] Forward somersault and backward somersault-can be supported by hands. The requirement is to return to the original position as much as possible after completing 360-degree forward somersault and backward somersault;
⒔ sense of balance-the most common handstand. The best way is to stand on your head and walk to your destination by hand in the opposite direction;
5. Rollover-Yes 180 degrees, 360 degrees, 540 degrees. There are also cross somersaults or air somersaults (that is, when you flip halfway in the air, you suddenly slow down in the air and then land);
5] Cats jump-like the movements of cats. Learn how to land a cat when jumping from one wall to another! Generally, there are two methods, foot sliding method and hand grasping method;
[6] Ape jumping-a common basic skill. Like orangutans, we hold down obstacles with our hands when running, and then cross them with our feet open;
(7) Precision and balance training-walking back and forth on the pipeline and learning to crawl like a cat;
⒙ Insertion exercise-In the process of running, use one foot or two feet or even any part of the body to start rushing into an entrance, such as skylights and windows;
⒚ somersault/obstacle crossing-usually starting with rollover. Height starts from waist height. At first, you can hold it with your hand or ask a friend to help you push it.
Horizontal bar exercise-can be used to exercise the grip strength of hands. For friends who want to practice somersaults, it is safest to find out the feeling of turning over or turning in the air from the horizontal bar first.
Of course, you should exercise endurance and physical strength on weekdays, just run and jump rope.