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Messages - Alvendam

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Training Journals / Re: Alvendam's journal
« on: April 03, 2016, 11:17:02 PM »
A little late, but I am now able to comfortably do muscle ups. Sadly the barbell I wrote about in the first post turned out to be too short for me, or my friends to bench press. I don't know who made that, but he added a lighter, longer barbell to his bench.

Training Journals / Re: Alvendam's journal
« on: March 30, 2016, 12:50:52 AM »
A month has passed, I'm still very badly hurt and haven't met my goals... Dumb me...
The only thing I moved the numbers of up are pistol squats. I now can do ten in a row.
Anyway, I got a great idea from the new farang article. I started making to do lists, with what I have to do during the day.

Training Journals / Re: Alvendam's journal
« on: March 23, 2016, 04:37:52 AM »
Yesterday, I did some strenght training and a little parkour. Sadly I'm out of the game for a couple of days, because I sprained my ankle and got a few bruises, from a webster from height. I overflipped it, as I usually do and didn't roll out of it properly.

Training Journals / Re: Alvendam's journal
« on: March 19, 2016, 03:18:47 PM »
Today (19th) I finally did a double kong. A legit, good form, correct double kong. I finally did it! It's been a long time, but I managed to learn this. There are some old kong challanges, that I have not yet complefed, so I'll focus my training on them. It's about time.

Training Journals / Re: Alvendam's journal
« on: March 18, 2016, 01:55:56 PM »
More parkour today. I've never been doing better kongs. My front flipping awareness is still non existent and I tried a few B-Twists. Nope. I'm almost landing sides, though. No new skills learnt today, but my vaults are back at their previous levels, if not better.

Training Journals / Re: Alvendam's journal
« on: March 17, 2016, 01:35:58 PM »
Not only I feel bad, that I didn't train for five days, but I have a journal to remind me of that. Sadly the weather here, is aweful and allowed only for indoors exercise, wich is... Well, it's really boring. But today was warm and I did parkour. A little bar work, but mostly parkour. It's gonna take me a week to get my coordination to a normal level. I'm almost unable to do a front flip and completely unable to webster. :-[ I decided to work on my vaults today, because I need to remember how to move my body. I finally managed to do a proper aerial. On my wrong side, but still it's a proper aerial and I'm happy with that.

Pics & Vids / Re: From Russia with love (Epic Freerun)
« on: March 13, 2016, 04:30:47 AM »
"Epic" doesn't even begin to describe this compilation.

Training Journals / Re: Alvendam's journal
« on: March 12, 2016, 01:05:22 PM »
Today the weather was good, and I did some bar work and weights. Also some push ups at home. The rest was parkour training. I tried a few old challenges, that I wasn't able to do, when they were set and managed to do them. The first one was a kong precision to a round piece of concrete, wich was very hard for me before, but today I reached it with no struggle. The second one was about distance from a kong. The spot is basically a run up, a wall, a ledge and the street after that. The ledge I believe is at around two meters from the wall and the concrete circle sits on it. So the challenge was to kong and land on the street. I managed to reach a distance, far greater than all of my previous attempts. The third challenge was a very uncomfortable climb up from cat, on a very low wall (lower than the middle of my chest). I struggled a little, but managed to do it far easier than before.

I'm calling it a good day. :)

Injuries - Discussion / Re: Bad lower back, condsider quitting
« on: March 08, 2016, 11:58:17 AM »
Something as trivial as a slightly overused knee, sometimes could takemore than a month and a half to heal. I would guess you need more time out of parkour with rehab exercises and generally healing.

Training Journals / Re: Alvendam's journal
« on: March 07, 2016, 11:23:52 AM »
I have the worst leg soreness from yesterday. Gonna stretch hard at home.
Anyway, today I did a lot of arms exercises. Weights until I could hardly lift my arms. :D
Also I have progress. I am now able to consistently do a muscle up. Not the cleanest one, but a lot better than before.

Training Journals / Re: Alvendam's journal
« on: March 04, 2016, 10:06:21 AM »
It was cold, so I had to train more to stay warm. Did multiple sets of the excersises, mentioned in my first reply. I may do more later, but for now I'm too tired.

Training Journals / Re: Alvendam's journal
« on: March 01, 2016, 02:04:26 PM »
Today I got dilating eyedrops, wich made my blood pressure drop drastically and I was dizzy and tired all day. So almost no training today.
Also almost unable to read, so no proofreading of this post :/

Training Journals / Re: Alvendam's journal
« on: February 29, 2016, 10:55:12 AM »
Today I did:
  • A few sets of weighted squats with the block behind my head.
  • A few sets of front rasies.
  • A few sets of pull ups.
  • Some kip training.
  • A few sets of weighted calf raises
  • Precision jump drilling

No parkour practice, outside of the precision jumps and a couple of handsprings.

Training Journals / Alvendam's journal
« on: February 28, 2016, 10:38:51 AM »
I finally started taking action about my body condition, so I decided I should make some attempt to keep track of my work. I hope this will help me with my training and probably I could get sme tips and criticism.  :)

My current stats are:
Height: 180cm
Weight: 75 kilos
Broad jump lenght (as measured in school: from jumping line to heels): 280cm.
Standing precision jump lenght: Easily doing 280cm. Somewhat consistently 290cm and struggling to move it to 300cm.
Maximum push ups: around 40
Maximum pistol squats: 5
Maximum pul ups: 10

My goals
In two months from now be able to:
  • Bench press a barbell of unknown weight. A friend estimated it at at least 70 kilos.
  • Broad jump 2.9 meters, measured from the starting line to heels.

In a month from now be able to:
  • Be able to easily perform a clean muscle up.
  • learn a bar kip.
  • Move the numbers of the max reps of my push ups, pistol squats and pull ups by at least ten for every one.

My training consists of daily bar work of varying intensity, depending on soreness and energy left from the previous day. Pull ups, muscle up attempts (and some times succeeding) and kip training. Also weighted feet exercises with two concrete blocks of unknown weight. Squats, pistol squats and calf raises. Also I include a number of push ups variations, depending on mood and energy levels.

Well that's it for now. I'm not entirely sure how to keep a journal, but I hope I can figure it out.

Parkour And Freerunning / Re: What parkour trick should I learn?
« on: February 20, 2016, 01:57:40 AM »
I'm going to answer this and your other thread in this post.

First on the backflip fear. What helps me and my friends (we have all learned backflips at some point, I was able to comfortably do it on flat grond, but now we are all basically at the beginning of it again, though I'm close to learning it for a second time) is this:
Have two spotters holding your hands and just jump in the air, tuck and rotate so you can get somewhat comfortable with the idea of the rotation. Do that untill you start hanging on their hands considerably less. Then get them to hold your back. At this point you could jump a few times and lie back to see that they are not going to drop you. When you are comfortable with this setup, you can attempt the backflip. You know the techinique - arms back, open chest to the sky, kick your chest with your knees, tuck, untuck and land. If you stall in the air, your spotters are going to either hold you and put you down or push you, so you land on your feet, depending on which part of te flip you stall on. The first couple attempts, you will probably have no idea where you are, but after that you will start building more and more awareness of your surroundings.
The backflip is considered the easiest flip, not only because it's the easiest as a technique, but because you have the most awareness, compared to front and side. The problem are the first few attempts, which are the scariest ones.

And now on the front and side.
Out of them, the sideflip is considered easier. The front has the most complicated technique, but is the least scary one to attempt. It took me a few months on mats and a week or two in sand, utill I could do a frontflip on flat ground. It's going to be an year soon, since I started learning it and my form is still not good. I just recently started having some idea on how to improve it and had some great progress in a few days, but it took me soooo long. The side flip is supposed to be easier, becuase it's easier to execute, but untill last week I've been too scared to really commint to it. And although I almost landed one on my first attempt, I am extremely confused by this flip, and reallly don't know how it's supposed to be done. I know how it should be executed, but it feels really, really strange in the air.

So I hope that wall of text with aweful formatting helped you. :) What I think would be best for you, is to get spotters and attempt to learn a backflip. It's going to take you no more than two days to land it on your own if you train a lot and work hard on it. If you feel like you are not able to, then try to take what you are most comfortable with on the trampoline to flat ground.

Injuries - Discussion / Re: Broken 5th metatarsal bone in left foot concern
« on: December 30, 2015, 01:43:28 PM »
I think if a doctor says it's highly unlikely to break again, it means it's near impossible for you to break it again. Anyway I have no idea how can you screw up a wall run to break that bone. I suppose you will have to remmeber what did you o exactly and in wich moment your footh broke and then analyze your technique yourself. Especially without a video of your bail, I don't think anyone could tell you: "You did that wrong, to break your foot."

Welcome! / Re: Opinions on stairs?
« on: October 31, 2015, 01:22:11 AM »
Shin slides. ;D

Parkour / Re: Standard Movements?
« on: October 28, 2015, 06:20:42 AM »
Uhmm... Something Like that maybe:
Landing, roll, dive roll, precision jump, tic tac and cat grab
Safety, two hand, lazy, thief and speed vaults
Kong, dash, reverse vaults, tic tac to a vault and drop precisions
Kash, double kong, vault to cat grab, vault to (drop) precision, dive kongs (not sure if I should write them separately from kongs, though)

That's what I can think of.

Pics & Vids / Rooftop sunset
« on: October 26, 2015, 01:39:30 PM »
We got on that rooftop today, had some good fun, took a couple of great pictures and enjoyed the beautiful sunset. Here's the link to the album with the best photos. I'm on the fifth, sixth (on the right) and seventh. Sadly some guy came to kick us out, before I managed to get a photo of myself flipping. As a bonus, I have a video of me doing a sexchange on the edge, taken a few days ago.

Parkour And Freerunning / Re: Butterfly Kick
« on: October 17, 2015, 02:12:01 AM »
I don't know what is this wall progression that you are using, so I'm going to give you some tips that are not related to it, but to standard b-kick on ground, and to how I learned it and perfected it, and what mistakes I was making. Dip low and use your momentum. Jump high and don't lose control over your legs. Look to the ground, not up. This is essential. It may be a little scary and make you lose some height, but you'll get it back. Don't arch your back and keep your torso parallel to the ground. Now it should be easier to keep your knees straighter. Once again - don't lose control over your legs.

In essence - dip low, jump high, kick high, look at the ground, keep your body parallel to it, control your legs and try not to bend in the kknees Try to bend at your hip if you want to.

I forgot. Drill, drill and more drill. Do it all the time, everywhere and you'll nail it soon. It's not a hard move, just a hell of a confusing one until you get it right.

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