Training Update

Training real hard, I tried to sign onto a new blog but i decided to keep to this one as this has been my baby from the start.

Well to start of a little note on resistance weight training and body weight exercises including dynamic motions. The idea of the training when broken goes something like this.

Lower Body

This is broken down into the Quadriceps, Hamstrings, Gluts and Calfs on a basic level. Exercises include squats, one legged squats, leg extension, calf raises, hip abduction/adduction. That is as much as I can think at this time, now I always go by the number 12 reps and 3 sets (Hypertrophy) which with the right amount of intensity and rest time will result in improved lactate threshold, activation of type 2a muscle twitch fibres which are essential in Parkour and Gymnastics. Now the other thing being the activation of motor nerons which is linked to propriception also know as muscle memory and in some ways "sixth sense like reflex".

Now the problem being is going by the perfect routine which is best for my sport or discipline gymnastics is slightly more straight forward however parkour is a slightly different ball game due to the way it expands and has little limitations. One method includes Power training ideally a good exercise would be a barbell dead lift, the motion of the agonist in this case extension of the knee and hip. Now moving at a very speedy rate as much as possible will activate motor units around the quads, hamstrings, gluets and that other lower back muscle I cant fucking pronounce (Quadratus Lumborum) there are other muscles but I'm still studying.

Guidelines of power training say 1 - 4 reps to fatigue were talking some heavy lifting here and if not traing is gonna hurt a tad on that lower back. The other dilemma being my gym is not a body builders gym it is a public facility so the heaviest barbell weighs 45kg which is not enough.

So what I do is exercises that use as many indivdual muscles and muscle groups activating as many motor units as possible. Periodisation comes in handy at this point.

UpperBody

For me is straight foward cause what I mentioned before but I don't do power as Parkour uses alot of upperbody and I do alot of handstand exercises which are demanding and are very specific. But still I do shoulder presses with dumbells, chest press, chest fly, lateral raises, shoulder front raises, tricep extension, tricep overheads and I could go on all day.

Got studying today but training recenlty has been awsome nailed standing palm flips today, Parkour is going awsome but I gotta study so will update soon.