American Parkour Forum

Fitness and Training => APK Academy Workout of the Day => Topic started by: pk_huissen on February 08, 2009, 05:04:50 AM

Title: Conditioning for Monkey Vault
Post by: pk_huissen on February 08, 2009, 05:04:50 AM
hello everyone,

I would like to be able to cover longer distances after a monkey vault.
the key thing, by my concerns, to do this is to condition.
I sort of figured out that during a monkey vault you:
 - use your triceps the most
 - use your biceps a lot as well
 - use your chest and shoulders muscles too but only for a small part.

so I would like to know the most efficient way of working out these muscles.

thanks in advance,

Pk_huissen

P.S if i'm wrong about the muscles you use during the vault or if I missed a muscle than please say so ;) :)

Title: Re: Conditioning for Monkey Vault
Post by: Steve Low on February 08, 2009, 03:01:03 PM
The most efficient way to get good at a movement is to practice that movement.

Working movements that are similar such as muscle ups and dips will probably be helpful too.
Title: Re: Conditioning for Monkey Vault
Post by: pk_huissen on February 09, 2009, 09:39:44 AM
Okey so for example, I could do a 'push up with clap' now do i have to do this exercise to as much reps as i can so lets say *random nmr* or do I have to work like this 15 - 15 - 15 so in sets of 3 with 1 min. rest between them, suggestions please
Title: Re: Conditioning for Monkey Vault
Post by: Steve Low on February 09, 2009, 10:34:45 PM
Okey so for example, I could do a 'push up with clap' now do i have to do this exercise to as much reps as i can so lets say *random nmr* or do I have to work like this 15 - 15 - 15 so in sets of 3 with 1 min. rest between them, suggestions please


Let's see.

I said to work the movement (monkey vaults). Doing muscle ups and dips.

You're talking about clapping pushups... why?

If you need advice on how to set up something, go back to general fitness and read the "how to construct..." sticky.
Title: Re: Conditioning for Monkey Vault
Post by: Patrick Yang on February 09, 2009, 10:52:05 PM
Like Steve said, work the movement.

Ryan's vid (http://bit.ly/18q54j) will help you think about using your lower body better for kongs.

One trick that Jereme taught me was instead of using your hands in a push up motion during the kong, use them to reach forward and pull and then your body forward, as if you were doing a horizontal muscle up.  This is where muscle ups and dips will help.
Title: Re: Conditioning for Monkey Vault
Post by: pk_huissen on February 09, 2009, 11:31:43 PM
okey thanks everyone for the reply's! ;D
Title: Re: Conditioning for Monkey Vault
Post by: TR on February 10, 2009, 01:54:53 AM
I think you completely bypassed one of the most important things.. the Jump.
Title: Re: Conditioning for Monkey Vault
Post by: pk_huissen on February 16, 2009, 11:46:20 AM
hmm the jump? I would more see it as a push to do the monkey vault but you might be right, so if I can push myself harder of the ground, I would be able to monkey vault further?
Title: Re: Conditioning for Monkey Vault
Post by: Alex L. on February 16, 2009, 01:12:01 PM
It's hard to get distance on your monkey vaults, but that's what kongs are for.
Title: Re: Conditioning for Monkey Vault
Post by: Dan Frank on March 25, 2009, 03:28:17 PM
To be honest, I think you're fighting a futile battle if you want to condition specifically for monkey vaults. It's not a terribly muscle-reliant movement, and you're probably not going to see gains in distance by doing any sort of specific strength or power activities. Work the technique, and increase your jumping power, and that's just about as far as you can really go without wasting a lot of time for infinitesimal or non-existent gains.