training regime

[antiggo]

Hello.
I am 17 years old, I weight 75kg and I am 184cm tall. I have been doing parkour for a year and conditioning my body, but I never have had a workout plan. I deceided it is time to make one.

My aims are some muscle mass (aiming for 80kg) and strength. I am posting my plan so far, and I will beglad to hear comments and critism.

My maximum amount of pushups is 80 right now, I am aiming for 100.
Dips - 20 - 30.
Chinups is my weak point, I can do only about 12.
I am also training my muscle ups as right now I can do only a split handed one.

I also do some light parkour. An intensive parkour session is on saturday. Besides what I have written in the plan I also run a few km every day and do additional dips/chinups when I hang around with my mates.

I guess it would be a good idea to add some handstand pushups, hanging leg raises and I was also thinking about reverse grip dips. What musles do these dps affect? I can do only about two of these though... Also I am not sure if I workout my back enough.

On parkour sessions we do some bear walking, tree climbing, 100 precision jumps as a warm up and 5x10 muscle ups on walls. And a parkour session is also a great workout for legs and abs.

Another thing I am planning to start doing for legs is AA3.

My plan:

monday:
dips 6x15
wide handed pushups - 4x40
diamond pushups - 5x20
reverse grip chinups - 6x10

tuesday:
muscle-ups 3x5
chinups - 4x10
fists pushups 4x30
crunches - 3x30
pushups with palms facing each other 4x40

wednesday:
maximum palms pushups
palms pushups 4x40
wide handed pushups 3x30
dips 6x15
pushups on fingertips 4x10

thursday
muscle-ups 3x5
chinups - 4x10
reverse grip chinups - 6x10
grip variations - 4x6
diamond pushups - 5x20
pushups with palms facing each other 4x40
crunches - 3x30

friday
dips 6x15
maximum palms pushups
palms pushups 4x40
wide handed pushups 3x30
pushups on fingertips 4x10

saturday -intensive parkour training, stretching and rest

sunday - capoeira, stretching and rest

Thanks for your comments in advance!

[koltz]

dips and pushups are the same (almost) so theres no point in doing so much of it , stick to dips , there more functional for you you wont be pusing foreward like this in pk


for PK you need to train the muscles in this order ( from the most important)
1.legs
2.abs and obliques
3.back and biceps
4.chest and tri's
5.shoulders

and you must train them with movements similar to what you use so it will take you less time to learn how to use that stength you gain for real life
which means a lot of burpees and stuff balisticly (not like they tell you in a gym to do it slowly) for either a lot of weight or a lot of reps
and you also must have a lot of endurance cause if you train like a bodybuilder and take 5 minutes of rest beteween each set and you go to a jam you wont eb so strong cause you must run and jump and pull at the same time

also I think you should not train your abs a lot if there not too weak because you use them in all the other stuff you train anyway

so here is some things I think you should do:
muscleups
pullups
flag holds for each side
some of the burpees in the BWC videos ( like when you jump and do a pullup)
presition jumps
squat thrusts
handstand pushups

and basicly work your hamstrings\glutes and back a lot

[cheesedog]

Unless you are genetically gifted or eat a TON, you probably won't gain much muscle mass because of the high volume of exercise and especially all that running. You'll have fantastic endurance though, and probably have a pretty cut and defined build.

Of course, for PK you need that endurance. If you are able or willing to drop the volume you would likely have better luck gaining muscle.

[koltz]

Unless you are genetically gifted or eat a TON, you probably won't gain much muscle mass because of the high volume of exercise and especially all that running. You'll have fantastic endurance though, and probably have a pretty cut and defined build.

Of course, for PK you need that endurance. If you are able or willing to drop the volume you would likely have better luck gaining muscle.
want me to tell you the daily volume\intensity I work at?

tell that gain after you see it and the fact that I'm rarely sore only in some parts too and gain a LOT of muscle..... (half a centimiter to a centimiter to my arms each month if I'm eating the part)

infact he probably will eb able to work in a very big vlume since his cardiovasculr systems very good because of all the pk he does

[cheesedog]

Well, that's pretty much what I said. Eat ALOT or be genetically gifted. Or both!

Being a teenager helps alot too.

[koltz]

You got to develop it like anythinh else , in other words work through soreness , and progress into new volume , then take a rest and see your strength levels raise.

if it was only food and genetics then noobs would never get sore \ overtrain easily. but even with thier ineficient CNS not tomention cariovascular system and muscles it doesn't take them a lot to crash.

[antiggo]

Thanks for your comments. :)

Since I was ill and couldn't train for a while, I think I will start the regime from lower repetitions per set and will be bulding it up every week.

Also I wll probably move later to weighted exercises, like doing dips with a 10kg backpack.

I am also going to include weight lifting two times a week, for legs (since the impact on legs when jumping from height), back, some biceps and chest. I got a barbell lying around and I just don't feel like ignoring it.

I tend to eat a lot and keep an eye on my protein intake. I usualy have some whey protein shakes and I eat a lot in general.

I am going to edit my regime and iclude weight lifting to it.
I know this is a board dedicated to bodyweight training, but I think additional barbell exercises wouldn't hurt... Since I have the barbell lying in my room.

I will probably concentrate more on gaining mass for now, and later I will concentrate more on the endurance.
Dips and pushups: I didn't really realise they were almost the same, but is'nt it good to stimulate same muscles using different techniques?

Burpees stuff sounds good, I should give it a try.
About the flags - I can do a "flag" only on one side, and I am not sure it can be called a flag since my legs point upwards, the angle is wrong. I can't keep my legs straight at the right angle at the moment.

[vhp01]

I don't think koltz is refering to a dragon flag, but the flag were you hold yourself horizontal.

[antiggo]

Yes, I was talking about a horizontal flag. :)