Strength training program at the beginning of parkour, parkour training program

It's important to look online for trunk strength to practice torso strength.

It is recommended to run 1000 meters and the last 100 sprints every week, and strengthen your leg strength by doing frog jumps and one-legged jumps.

Don't get so excited - parkour is life, usually when you live, use more of the skills you have learned, or you will not improve if you are irritable in training.

All right! I'm half an expert on this. I've been running for basically 12 years.

3000 meters, 400 meters per lap, a total of 7 and a half laps. You find it difficult to improve, mainly because you don't have a qualitative change in your breathing, pace, and rhythm throughout the process. I don't know the beat of your breath :

4 (inhale) 4 (exhale (inhale) 3 (exhale (inhale) 3 (exhale (inhale) 2 (exhale) 2 (exhale)? What kind of transformation do you have?

My 3000m strategy is:

4 (inhale) 4 (exhale) circle, this circle is characterized by small steps, high frequency, fast breathing rhythm, stretching the lung capacity, warming up;

4 (inhale) 3 (exhale) circle, characterized by the amount of inhalation continues to be maintained, but the exhalation rhythm is one beat less, the steps should keep up with the breathing, can not be messy, because it is an even-odd conversion of the beat, so sometimes the left foot in front, sometimes the right foot in front, to focus on the practice of coordination;

3 (inhale) 3 (exhale) circles, characterized by a decrease in the respiratory rate, a slowdown in the beat, but an increase in the amount of inhalation, a step forward, and a constant rhythm and pace; After these two laps, there are only laps left;

The 6th lap of 3 (inhalation) 2 (exhalation) is similar to that of 4 (inhalation) and 3 (exhalation), the difference is that the breathing rhythm becomes shorter, the rhythm is more compact, and the focus is on training the coordination of breathing and pace;

3 (inhale) 2 (exhale), 2 (inhale) 2 (exhale) first lap, the sprint is a bit extreme, you can first 3 (inhale) 2 (exhale) half a lap, and then -2... This is done in half a circle (i.e. 3 inhalations, 2 exhalations and 2 inhalations and 2 exhalations), and finally 2 (inhales) and 2 (exhalations) half a circle.

Of course, you can also adjust it according to your actual situation, after all, you have been practicing for so long. The best thing that suits you is the best. It is these 5 steps, from slow to urgent, from loose to tight.

This can't be rushed, the main thing is persistence, and it's quick to find a partner to train with. The key is the last 20 percent, and when you're almost finished, you want to give up, and if you keep running, it's progress.

Run 5,000 meters at 6:30 a.m. every day, and another 5,000 meters before dinner in the evening...