As parkour is the art of movement, the body must be in peak condition to be able to accomplish much of the objectives of the activity. Endurance over a long sustained run, core strength are both essential to the activity. Leg strength and upper body can come later but also must be developed.
The goal of parkour training is not to get buff. Rather it is to secure a lean muscular figure, ideal for running, jumping over and through objects. Rather than fitting a large center for football through a hoop 4 feet of the ground, try to build strength and stay relitivley the same weight, though muscle will add do not go overboard.
The core (abs, lower back) are essential to parkour in so many ways. When training these are some of the first areas to feel fatigue and give out just because of the general strain that all activities have on them. A basic set to begin working on core strength is a set of crunches, seals, scissors, and supers.
Crunches are done with the shoulderblades off the ground as well as the feet. Stretch out the legs to a straight position so you are in a flattened “V” shape. Then bring both knees to your shoulders and collapse the “V”. push out into the first form and repeat.
A light workout to begin with can be anywhere from 20-30 crunches.
Seals are similar to crunches. They target the center, and sides of the abs. starting in the same position, interlock your fingers behind your head. Now take your right elbow and bend your left knee till they touch. Then return to the first position. Do that with your left elbow and right knee. That is one rep. a good starting set of these is around 10-20.
Scissors are hitting the lower abs as well as your quads and hamstrings. Lay on your back and put your hands under your butt. Lift your legs about 6 inches off the ground. Bring your left up till it is almost perpendicular to the ground then switch the position with your right leg. That is one rep. you can do around 10-20 of these for one set.
Supers are done on your stomach. Lay flat with your hands behind your head. This exercise will target your lower back. While lying down bring the head and feet up at the same time to bend at the hips. Then come back down. You should feel it just above your butt. Do about 20 of these for one set.
This is a daily workout that me and my brother do to condition ourselves. Once you begin feeling better with this start adding more reps on. You can also rest in between sets by bringing your knees to your chest and wrap your arms around your knees. Rock back on your back/lower back and rest…it might sound weird to hold a crunch position as a rest, but after during the set it feels great.
While doing this begin also to do push ups, pull ups, squats, jump squats, and be sure to stretch well. This will relax your body and allow for more work to be done.
