American Parkour Forum

Parkour and Freerunning => Pics & Vids => Topic started by: Ryan Ford on March 05, 2008, 06:31:35 PM

Title: Gauntlet Conditioning
Post by: Ryan Ford on March 05, 2008, 06:31:35 PM
We recently re-shot some of the gauntlet stuff at CU. Here is a highlight reel of SOME of the things included in parkour conditioning gauntlets at CU Boulder. Some parts were left out and some change every time. This shows examples of the kind of things we do.

http://www.youtube.com/watch?v=XDYXeKy-JKg
Title: Re: Gauntlet Conditioning
Post by: dash on March 05, 2008, 06:40:29 PM
Molester of bikes!  Nice job getting around the wooden pole while on the rock wall.
Title: Re: Gauntlet Conditioning
Post by: Moa on March 05, 2008, 06:58:14 PM
That looks exceedingly hard.
Title: Re: Gauntlet Conditioning
Post by: Brian Belida on March 05, 2008, 07:02:17 PM
Awesome :] Such a great campus.
p.s. You are a beast.

Edit : I'll have to re-evaluate the Westmonster Session I'm running tomorrow and make it a bit more difficult ;D
Title: Re: Gauntlet Conditioning
Post by: Paul Leon Mederos on March 05, 2008, 07:19:59 PM
Edit : I'll have to re-evaluate the Westmonster Session I'm running tomorrow and make it a bit more difficult ;D

Hate you  :-Sarcasm
Title: Re: Gauntlet Conditioning
Post by: crazymex on March 05, 2008, 09:04:28 PM
Holy hell, and you do this how often? ps. I love how you just climbed over the no trespassing sign
Title: Re: Gauntlet Conditioning
Post by: Jereme Sanders on March 05, 2008, 09:25:41 PM
Good stuff, hadn't though of the squats down each step, was trying to think of more leg based exercises with stairs, thanks.
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 05, 2008, 10:51:25 PM
This is great stuff, the push up on 5:00 are some of my favorate things to do, what the actual name. I called them push up climb. Hey Ryan did you ever make a vid for the conditioning stuff with the yamakasi?

Good stuff man. I gotta try those crab walk up the stairs.
Title: Re: Gauntlet Conditioning
Post by: Ryan Ford on March 05, 2008, 11:00:08 PM
when weather is good, i try to do the gauntlet once a week. in the winter, its been a little more sporadic, but that shouldn't be an excuse.

the bike rack navigation is one of the most recent, best, and hardest additions to the gauntlet. it is a great example of finding something unique in your environment to invent a crazy new challenge or exercise.

squat hops down stairs are great for your legs. when normal squats are too easy, add in a small drop, like on stairs, and it will work the muscles a lot better. just make sure you keep the reps and height change reasonable.

the crab walk was another cool discovery/invention that really works the legs. Be sure to switch off what leg you lead with because that movement torches the leading hamstring!

i never made a video of conditioning stuff with the yamakasi. I wanted to get the footage from ESPN, and they said I could, but of course they haven't followed through on their promise. TV people always say they'll get you footage but they never do.
Title: Re: Gauntlet Conditioning
Post by: BearMills on March 06, 2008, 05:15:37 PM
That was truly amazing and inspired me
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 06, 2008, 08:35:38 PM
 Yo Ryan, quicj question. How many mucle ups do you think is the equivalent or needed to do 1 controlled one where you dont use your legs at all?
Title: Re: Gauntlet Conditioning
Post by: Patrick Holten (Denver Family) Flux Freerunning on March 06, 2008, 08:44:50 PM
This just makes me feel lazy. :( But I really enjoyed it Demon, with no music it made me feel like I was back at CU. I would really like to come to some gauntlets in the future and a lot more when spring rolls around. You thinking about starting these up again?
Title: Re: Gauntlet Conditioning
Post by: Ryan Ford on March 06, 2008, 08:59:25 PM
well my muscle ups have progressed to the point where they are closer to a gymnastics kip than a muscle up. a gymnastics kip is a lot more energetically efficient because it uses the entire body together for max output. im not too interested in dead hang ones because i am always using my entire body together in parkour. i could probably do 5-10 dead hang ones but i can do about 20 muscle up/kip hybrids.

the gauntlets are already started back up. as the weather gets better, i would assume more and more people will start attending.
Title: Re: Gauntlet Conditioning
Post by: Will James on March 06, 2008, 09:27:58 PM
I like this stuff man. I take a lot of what you do and apply it to my version of the gauntlet down in Denver. I gotta keep working on my muscle-ups.
Title: Re: Gauntlet Conditioning
Post by: Zack Bedingfield on March 06, 2008, 09:46:03 PM

the gauntlets are already started back up. as the weather gets better, i would assume more and more people will start attending.

I gauntleted solo today at CU  :'( more ppl come!
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 06, 2008, 10:22:51 PM
I'd like to see a vid of the gymnastics one you are talking about.

I was also planning to video tape the gauntlet I do here in Hawaii, but you got a ahead of me  ;D.
Maybe we can all post our different gauntlet videos here to help eachother add different routines to our workouts.

Ill probaby be taping mine tomorrow.
Title: Re: Gauntlet Conditioning
Post by: Jereme Sanders on March 06, 2008, 10:37:37 PM
http://drillsandskills.com/video/display?path=hbz002.mpg
Title: Re: Gauntlet Conditioning
Post by: Dustin Evanetich on March 08, 2008, 03:49:10 PM
man your abs must hate you the next day. i know mine ache like hell after a few sets of muscle ups. ps nice speed on those you super-human ninja bastard...
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 08, 2008, 07:33:30 PM
well my muscle ups have progressed to the point where they are closer to a gymnastics kip than a muscle up. a gymnastics kip is a lot more energetically efficient because it uses the entire body together for max output. im not too interested in dead hang ones because i am always using my entire body together in parkour. i could probably do 5-10 dead hang ones but i can do about 20 muscle up/kip hybrids.

the gauntlets are already started back up. as the weather gets better, i would assume more and more people will start attending.

I get it bro, but you never really answered the question. How many regular muscle ups do you think is the equivalent of one where you only use the power of your upper body? Like if I wanted to do one with my legs straight forward.
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 08, 2008, 10:49:57 PM
alright guys get them coming here is mine

http://www.youtube.com/watch?v=HWLfis4NwPk#GU5U2spHI_4
Title: Re: Gauntlet Conditioning
Post by: Francesco Caban on March 09, 2008, 12:18:51 AM
beutiful gaunlets, i will have tape the APTF's semi gauntlets next sunday and post it here, thank you for the ideas.

MURG
Title: Re: Gauntlet Conditioning
Post by: crazymex on March 09, 2008, 09:16:53 AM
K the whole push up thing at 5:00, dang near impossible. Ryan your freakin crazy
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 09, 2008, 11:19:10 AM
They are not as bad, imagine doing a very high clapping push up, but instead of clapping you place your hands on the wall.
Title: Re: Gauntlet Conditioning
Post by: BearMills on March 09, 2008, 11:40:35 AM
Pretty sick Ozz, how many times a week do u do it
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 09, 2008, 11:44:59 AM
At least once a week. Most times I do the mini gauntlet about 2 to 3 times a week. The mini gauntlet consist in the same but it is a smaller area and I just run it back and forth doing different exercises each time i.e Handicap ramp, staircase etc.

You get results very very quick, and it is also great for stamina since there is not rest between exercises you just gotta make sure you balance it out between lower and upper body to avoid over working the same muscle too many times in a row.
Title: Re: Gauntlet Conditioning
Post by: BearMills on March 09, 2008, 12:03:03 PM
Hmm god i wish i had stuff like that in my area I just live in a neighborhood with nothing around it really, though next weekend me and Shdw are gonna train somewhere idk....But Yeh I cant wait to start really training
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 09, 2008, 02:22:50 PM
You dont need to have something awesome, one wall can be used 1000 ways. You just gotta improve your vision.

I bet you got at least a shooping center near by also, go to the back of it and look at it. I bet with time once you get the vision you just only see a PK urban gym in there.

Title: Re: Gauntlet Conditioning
Post by: BearMills on March 09, 2008, 02:27:17 PM
Hmm Thats very true, though bout the gym

my parents think this is some other sport im just flying through cus ive always been looking for a sport that suits me and this is the sport so i have to wait a bit before i can go to a gym
Though i cant wait for that day, cuz then i can work on my Flips in the foam pit and everything else
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 09, 2008, 03:18:38 PM
Sport, mmmm, what about activity, or discipline.. haha
Title: Re: Gauntlet Conditioning
Post by: BearMills on March 09, 2008, 04:35:51 PM
Well anyways they just think im Obsessive and believe that im gonna forget bout Parkour in a week and try something new
Title: Re: Gauntlet Conditioning
Post by: crazymex on March 09, 2008, 08:21:33 PM
They are not as bad, imagine doing a very high clapping push up, but instead of clapping you place your hands on the wall.

I can do a clapping pushup, its the stall against the wall thats the hard part for me
Title: Re: Gauntlet Conditioning
Post by: schuby on March 09, 2008, 08:56:16 PM
Well make sure you aren't actually stalling. You're not supposed to old it, or at least not for very long. Its just a quick up down. In fact I don't know how possible it is to old it, because your feet slip back.
Title: Re: Gauntlet Conditioning
Post by: Ozzi on March 09, 2008, 09:56:26 PM
You actually do put your weight on your hands in order to push back down. There is another way to do it where you also kinda do a push up against the wall. Just find a way not slip.

You can also just do it on a ledge so you can grab and not fall down, on the wall it is funner but more difficult.
Title: Re: Gauntlet Conditioning
Post by: Andy Taber on March 09, 2008, 09:59:36 PM
You can hold it; it's just a very intense ab workout which, if you aren't ready for, can hurt your back if you don't use good form (i.e. dont arch your back, keep tight).
Title: Re: Gauntlet Conditioning
Post by: Muhammad on March 10, 2008, 01:28:12 AM
You are training like the European traceurs. This reminds me of what we did with PK Generations in New York. They had us doing this stuff from morning until late at night. From what I have gathered in my contact with those guys, this is how we should be training most of the time. For the OSUPK crowd, we do conditioning like this most days of the week now, with just enough technique training thrown in once in a while to keep everyone from quitting the club. LOL.
Title: Re: Gauntlet Conditioning
Post by: Andy Animus Tran on March 10, 2008, 02:41:37 AM
Love this vid.  Some great stuff in there, a lot of which we run here in Ontario, as well, but a LOT of nice specific locations that I don't think you could find anywhere else.
Title: Re: Gauntlet Conditioning
Post by: crazymex on March 11, 2008, 02:09:58 PM
Well make sure you aren't actually stalling. You're not supposed to old it, or at least not for very long. Its just a quick up down. In fact I don't know how possible it is to old it, because your feet slip back.

oh, it looked like he was stalling against the wall
Title: Re: Gauntlet Conditioning
Post by: schuby on March 11, 2008, 05:22:53 PM
oh, it looked like he was stalling against the wall

Its cause he was doing it on a small wall. I'm talking about doing it on a wall like a house. So instead of grabbing the top of the wall, your pushing it and engaging your core to keep yourself up. Hard to explain, but hopefully you get the concept. And in those, you can stall (if your a beast) but its very hard, and as Andy (I think aclimbatize is Andy) said, not good for you unless you have very good form.
Title: Re: Gauntlet Conditioning
Post by: Steve Low on March 11, 2008, 07:57:05 PM
Skimpin' range of motion on those dips, man. :)