“Being defeated is often a temporary condition. Giving up is what makes it permanent.” -Marilyn vos Savant

APK WOD 8-11-14

Start with an APK Warm-Up

Parkour Plyos

Plyometric training is a great way to increase jumping ability. In parkour, we refer to “plyos” as two-foot jumps with a continuation of momentum. Today, we’re going to work on some exercises to help with those jumps and do a challenge that we can revisit later (write your results in your training journal!).

Step one: Box Jumps. Do 3 sets of 8 jumps, focusing on foot placement and controlling the landing.

Step two: Slow Broad Jumps. Do 3 sets of 8 jumps, controlling each landing and focusing on generating explosive power.

Step three: Stability. Do 50 jump rope-type jumps without a rope, focusing on being quick and light off your toes. Then do 30 side-to-side jumps, then 20 side-to-side on each foot individually.

Step four: Testing your plyos. Set a starting point and see how far you can jump in 3 jumps. The object is to not lose momentum or stop between jumps, but to stay quick off your toes and use the momentum. Do 5 attempts with plenty of rest between tries. Record your results.

Finish up with a stretch