Current Training Regime

After an intense 3 month period of focused strength training, I'm sticking to the following regime for a while - not to develop my strength but to maintain it at its current level whilst I concentrate on progressing technically.


Monday - Upper Body:

-4 x 25 pushups with hands spread wide to focus on chest
-4 x 25 pushups with hands touching to focus on triceps
^All done using 10kg weighted vest.


-4 x 15 crunches on the '6 second abs' machine
-4 x 10 second maximum contraction on '6 second abs' machine


-10 x chinups with hands as wide as possible
-10 x chinups with hands quite wide
-10 x chinups with hands quite close
-10 x chinups with hands touching
^All done using 10kg weighted vest.


-Balance exercises and a few basic drills



Tuesday - Lower Body:

-4 x 25 calf raises
^All done using 10kg weighted vest.



-4 x 15 pistols on each leg (30 per set)
^All done using 10kg weighted vest.



-100 8-9ft precisions

-Balance exercises and a few basic drills



Wednesday - Back and Abs:

-10 pullups with hands as wide as possible
-10 pullups with hands quite wide
-10 pullups with hands quite close
-10 pullups with hands touching
^All done using 10kg weighted vest.

-4 x 26 alternate leg raises on the 'Abdo Board'

-4 x 30 second 'V' sits to 10 second tucked planche.



-Balance exercises and a few basic drills



Thursday: Hell Night

-This varies week to week but it's an entire body workout and a very demanding cardio session. See the 'Hell Night' entry below for more details.



Friday: Lower Body:

-4 x 25 calf raises
^All done using 10kg weighted vest.

-4 x 15 pistols on each leg (30 per set)
^All done using 10kg weighted vest.

-100 8-9ft precisions

-Balance exercises and a few basic drills



Saturday and Sunday: Parkour

I avoid strength training on these two days and focus entirely on technical movements. I practice all the basics in different combinations at different speeds and emphasis is placed on speed and accuracy of movement.