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Messages - Will James

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Pics & Vids / Re: Gym Sampler
« on: March 07, 2009, 04:43:36 PM »
Lol well one steps are more versitile anyways. AND since your double fulls are coming along nicely you're well on your way to the one step double waffle--a trick to be envied.

Pics & Vids / Re: Gym Sampler
« on: March 07, 2009, 04:08:38 PM »
I hate you, and everyone who can throw wall fulls, because I CAN'T!!! Aflksdghtlkj! Na just playin Daniel. Nice job man. I like the progression to the double back! Sick!

In the meantime, I'm going to work on my wall fulls (waffles).

Pics & Vids / Re: the weirdest r/o back full i have ever seen.
« on: March 07, 2009, 04:02:11 PM »
Ya I think he had just learnt them. But you're right, they need a little work.

Ps-that's the biggest plyofloor I have ever seen. Ever.

Training Journals / Re: Will's Training Log
« on: March 07, 2009, 03:49:27 PM »
Thanks so much for the input, Chris. I neet people like you to keep me on track. My primary goal is to be a lot more explosive. That said, you're right, I have no numbers to work with here. I am taking tomorrow off of conditioning, but will start measuring my broads and vertical. I am also going for much more powerful climb ups, as well as an explosive climb up-top out link. I will benchmark all of this on Monday.

I knew I never should have mentioned the Pilates machine on the forum.  :) You see, I have a few minor knee pains (minor jumper's knee) and so my mom (who is very experienced with knee injuries having had several herself and then reconditioning them to run marathons again) recommended a few exercises to me. So far it has helped me very much, and so I will continue to use it for a while longer.

That said, I think I'm shooting for about a 6-9 inch increase in both my vertical jump and my broad jump by the beginning of Summer. I would like to be able to pump out 6-7 solid ring muslce ups, and 5 solid climb ups by the end of this month as well. Like I said before, I will benchmark on Monday March 9. Thanks again Chris for the input.

Saturday, March 7, 2009

Upper Body Conditioning Only.

-10 minutes of balance drills
   -1 muscle up/10 dips/1 reverse muscle up/10 pullups (I'm calling this a muscle up cycle from now on-3 sets)
-Pull up bar exercises
-Top out exercises
-climb-ups (6 separate sets of 1...LAME! but also tired because this was post work out)
-Gotta write my freakin research paper!!!

-1 muscle milk scoop


Pics & Vids / Re: TUNA!
« on: March 07, 2009, 03:35:28 PM »
Sick Kie, I love watching your stuff mate!

Pics & Vids / Re: Live What You Love: A Denver Family Documentary
« on: March 07, 2009, 03:34:47 PM »
YES! Great edit Noah!

Denver Family Word Up!

Training Journals / Re: Will's Training Log
« on: March 06, 2009, 08:43:12 PM »
*LOONNG SIGH* This week was terrible. Lots of work and very little sleep...I hope I didn't reverse anything I was trying to gain...
Well, I decided to train a little bit today, and felt very strong. My energy level was low, but that was from a lack of sleep, and a very draining day at school. I did some good lower body conditioning after I accomplished my 3 training goals for the day.

Friday, March 6, 2009

Lower Body Conditioning Only.
-Depth Jumps (3 sets of 10)
-One legged broads (3 sets of 10)
-One legged verts (3 sets of 10)
-Plyo hop calf raises (I don't know if that's the proper term, but it's in my head- 2 sets of 20)
-Full pistols (1 set of 5--I'm removing these from my training regement. Despite what many people may say, I think they're terrible for my knees)
-Pilates machine knee exercizes (2 sets of 50/2 sets of 20/2 sets of 20)
-No balance drills. I need some rest right now.

-1 muscle milk scoop

I noticed that after about a week and a half of one legged broad training, I am getting a little more height at the peak of my arc. I never expected such quick results. Next week, I'll keep the same regiment, and then the following week I'll increase the number of sets I do. Right now I need to work on some serious knee stability, so amping my regiment too soon could result in something bad.

Will check back tomorrow

Training Journals / Re: Will's Training Log
« on: March 05, 2009, 06:11:31 PM »
Thursday, March 5, 2009

Upper Body Conditioning Only.

    -1 muscle up/10 dips/1 reverse muscle up/10 pullups (3 sets)
-Knee strengthening drills on mom's pilates machine (typical drills---just gotta build consistency right now)
-Climbups (15)
-Topouts (2 sets of 10)
-Climbup-Topout combo (5)
-10 minutes of balance drills

-2 Alpha GPC Capsuls
-1 muscle milk scoop

Xian--it's kind of hard to explain in text, so I'll show you at the next family jam but here start parallel to the rail (in the same direction as the cat balance position). Jump up and spin 270 degrees to a perpendicular precision...I'm not sure if it's actually called a 270 switchback, or if anyone has called it anything, but that's what I called it to make it easier to note in my log. Hope this helps.

Training Journals / Re: Will's Training Log
« on: March 04, 2009, 06:30:38 PM »
Today wasn't a great day for me. I didn't get much sleep, and I ate a lot of frozen yogurt right before I worked out. Bad. Anyways, I still managed to make it productive. Today marks the first day in a long time that I have actually started sprinting again. WOO! My knees hurt pretty badly today so I had to tone it down a little bit...

Wednesday, March 4, 2009

Upper body conditioning only.

-Interval sprints (5 sprints/5 jog backs-one block-REMEMBER TO MEASURE YOUR BLOCK IN METERS!)
-One legged broads (1 set of 10)
-Pistol broads (1 set of 10)
-depth jump calfs (2 sets of 10)
-One legged verticals (2 sets of 10)
-Knee strengthening drills on mom's pilates machine:
   -Ankles together pumps (2 sets of 45)
   -Ankles apart pumps (2 sets of 45)
   -Knee on seat (2 sets of 20 per leg)

-15 minutes of balance drills on rail
   Things to drill more:
  -keep drilling the 270 switchback on both sides
  -spins on each foot
  -flawless switchbacks back and forth.

-2 Alpha GPC Capsuls
-1 muscle milk scoop


Diet / Re: Creatine
« on: March 03, 2009, 06:04:16 PM »
Ok thanks man. This is the part of the forum that I need to frequent more, as I'm learning a lot about the 'behind the scenes' stuff of my training just by reading all these posts. Thanks for correcting me, I didn't really have time to look up the exact spelling of anything, but I wanted to confirm it wouldn't harm me.  8)

Training Journals / Re: Will's Training Log
« on: March 03, 2009, 04:50:59 PM »
Alright. Climb ups climb ups climb ups. I need to get my climb ups down. Every other day (that means on the off days of my lower body workouts) I'll be targeting my climb ups. This includes rings, pull up bar, push ups, and yes, climb ups. Sweet.

Tuesday, March 3, 2009

Upper Body Only.

-Climb ups (I don't even know how many I did...Just a bunch)
-Topouts (Lots...)
-Climb ups linked with topouts (not too many, but I'm getting there)
-Ring work
     -1 muscle up, 10 dips (3 sets)
-Mom's pilates machine
     -Handstand-tricept-ab workout (3 sets of 12)
-Perfect Pushups (2 sets of 20)

-10 minutes of rail balancing drills
     -new progression: 270 switchback. I like this a lot, keep working on it.

-2 Alpha GPC capsuls
-1 muscle milk scoop

Very tired today-get more sleep. Get your hw done quicker.

Training Journals / Will's Training Log
« on: March 02, 2009, 08:37:35 PM »
Thanks to Chris Salvato who recommended so many exercizes to me. The purpose of this log is to track my fitness progress as well as my strength in concrete training.

As of now, I am very unsatisfied with my strength and energy levels, particularly in my lower body. While this log will track my conditioning for all parts of my body, I am placing a heavy emphasis on lower body plyometric drills as well as balance and knee strengthening.

I do not have any recorded benchmarks yet, so I will get them this week. I will be conditioning every other day.

Deep breath. Here's to progress! 

Monday, March 2, 2009:

Lower body conditioning only.

-Stability disc drills (2 sets of 30 reps)
-Weighted calf raises (10 lb free weights)
        -On stability disc (2 sets of 10)
        -On ground (2 sets of 10 bursts)
-Knee exercizes on Mom's Pilates machine
        -Heels together (2 sets of 20)
        -Apart (3 sets of 20)
        -Knee on seat (3 sets of 20 per knee)
-One legged broads (3 sets of 10)-BENCHMARK DATA TBD
-Pistol broads (1 set of 5)-BENCHMARK DATA TBD
-Semi-Pistol Verts (2 sets of 10)
-Semi-Pistol Broads (1 set of 5)
-10 minutes of balance drills on rail

-1 muscle milk scoop
-2 Alpha GPC Capsuls

I'm going to heed Chris's advice. Love you Hybrid Crew!

Pics & Vids / Re: Livewire 2009
« on: March 02, 2009, 06:58:32 PM »
What a douche bag move on my behalf-I'm sorry for stealing your +++ on APK Dylan.  ;)

Pics & Vids / Livewire 2009
« on: March 02, 2009, 06:41:52 PM »

Diet / Re: Creatine
« on: March 01, 2009, 07:12:51 PM »
Ooh I just read that ZMA contains 'aspertate...' does this have any relation to the chemical aspertamine?

Diet / Re: Creatine
« on: March 01, 2009, 07:05:39 PM »
Hey guys thank you so much for your help. I'm slowly moving into weight training now after a long time doing bodyweight stuff...I think I'm going to start weight training for a couple months and see where that gets me. If I'm still not satisfied with my gains I'll try ZMA, like you said Chris (I just finished researching it). I might start taking Creatine later this year or early next year...All that matters right now is that I get on a solid weight training program and utilizing as many of those techniques you said I should, Chris. I'm at a plateau right now in my training and need to break through it.

Thanks so much guys!

Yo Drei nice essay man. If the peeps at the mercury only knew what Parkour was, you could read it on Sunday it's that good....

Capitalize Fear.

Pics & Vids / Re: Next World Freerun Championships Announcement
« on: March 01, 2009, 03:10:22 PM »
Arguement aside, that was a totally sick promo video.

Diet / Re: Creatine
« on: February 24, 2009, 09:36:01 PM »
Hey guys-

I have been training for about 1.5 years now, and would like to step my game up. I do mostly body weight exercizes (pull up bar, stability discs and balls, rings, and my mom's really cheap pilates machine for a few ab and knee exercizes), but will be moving into a gym shortly. I really want to increase my expolsive power in my legs, and have been reading a lot recently about many different exercizes to do so (including your recent post on goals, Chris). Every other day I work out doing my body weight routines, and train outside about 4-5 days/week. My question for you is whether or not Creatine will help me build more explosive power and overall strength in my training or not. I have been told to take Creatine, and also told not to. My doctor said that I would be fine, but that didn't exactly help me, since he doesn't know my goals in Parkour. In general, can you guys help me out in deciding whether or not to take it?



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