Parkour Boot Camp

Parkour Boot Camp will teach you the fundamentals of Parkour Training in just 30 days.

Basic design of this program is to build fundamental blocks that are required to perform Parkour Movements. These blocks include

Strengthening
Fat Burning
Building Lean Mass
Coordination of Body Movements
Flexibility
Teaching Parkour Movements

Its for anyone who doesn't know where to start. Its for those who think Parkour is complicated or intimidating. By the end of this program you will be able to perform basic Parkour Moves.

So how the training gonna work ?

As i said it is a 30 day program and we are going to have 5 work days and 2 rest days in a week. Unlike other Traditional Training Programs which give rest days on weekends we are actually gonna work really hard on those days and take rest in week days. The benefits of this form of routine is, on weekdays we are mostly free so we wont be having much pressure as a result we will be able to work really hard with a focused mind on these days.

8:45 AM

Balancing on Hands

Warm Up Routine:

No rest between sets.

Exercise	Minimum	Maximum
Slow jogging	3 [min]	10 [min]
Neck rotate [forward and reverse]	5 [circles per side]	10 [circles per side]
Wrist circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Arm Circles [forward and reverse]	10 [circles per side]	20 [circles per side]
Hip Circles [left and right]	5 [circles per side]	10 [circles per side]
Toe Circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Lunges [forward and backward]	10 [steps per side]	20 [steps per side]
High Knees	10 [steps per side]	20 [steps per side]
Skip	1 [min]	3 [min]
Broad Jump	10 [steps per side]	20 [steps per side]
Quadrupedal movement [f/b]	5 [steps per side]	10 [steps per side]

Parkour Training:

Today we are going to focus on Balancing on Hands. So try to Perform these exercises if you are unable to perform then just focus on progression.

Parkour Training Routine:

2 min rest b/w sets and 5 min rest b/w exercises is advisory but depending on your strength you can change the rest time as required.

Exercise	Minimum	Maximum
Palm Spin	3 sets of 5 rep	3 sets of 10 rep
Reverse Vault	3 sets of 5 rep	3 sets of 10 rep
Muscle Ups on Wall	3 sets of 5 rep	3 sets of 10 rep
Turn Vault	3 sets of 5 rep	3 sets of 10 rep
Hand Stand	3 sets of 5 rep	3 sets of 10 rep
Frog Stance	3 sets of 5 rep	3 sets of 10 rep
Turtle Stance	3 sets of 5 rep	3 sets of 10 rep

Conditioning:

These are body weight exercises and they mainly increase strength and performance. Make sure to go at your own pace. If you can’t finish described Repetitions or sets its totally fine as we are just at the beginning and developing core strength takes time. Moreover everyone are at a Different Strength Levels so few may take more repetitions than other but remember one thing doing less repetitions with good form (posture) is better than doing more repetition with bad form (posture) so take your time and perform these exercises.

Conditioning Routine:

After every set take [1~2 min] gap (rest) and 5 min gap (rest) between exercises. [But this is not a compulsion as these are tough exercises take your own rest time is advisory].

Exercise

Minimum

Maximum

Wall Sit

3 sets of 30 sec

3 sets of 60 sec

Single Leg Bridge (both legs)

3 sets of 30 sec

3 sets of 60 sec

Squat

3 sets of 5 repetition

3 sets of 10 repetition

Calf Raise

3 sets of 5 repetition

3 sets of 10 repetition

If you can’t perform these exercises then try to perform negative’s (examples negative pull ups, negative push ups and so on) or you can also perform supported exercises like supported pull up, push ups using knee support etc….

Stretch Routine:

Sitting Ham String Stretch

Left Ham String Stretch

Right Ham String Stretch

Cross Over Hip Stretch

Butterfly Stretch

Side Quad Stretch (both sides)

Standard Split Stretch

Sitting Split Hamstring Stretch

Hip Flexor (both sides)

Kneeling Hamstring (both sides)

Calf Stretch (both sides)

Forearm Stretch (both sides)

These are some Basic Stretch Exercises but i would suggest to develop your own Stretch Program as there are so many types of stretches that i couldn't teach them to you (due to time constrain).

5:02 AM

Being Silent

Warm Up Routine:

No rest between sets.

Exercise	Minimum	Maximum
Slow jogging	3 [min]	10 [min]
Neck rotate [forward and reverse]	5 [circles per side]	10 [circles per side]
Wrist circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Arm Circles [forward and reverse]	10 [circles per side]	20 [circles per side]
Hip Circles [left and right]	5 [circles per side]	10 [circles per side]
Toe Circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Lunges [forward and backward]	10 [steps per side]	20 [steps per side]
High Knees	10 [steps per side]	20 [steps per side]
Skip	1 [min]	3 [min]
Broad Jump	10 [steps per side]	20 [steps per side]
Quadrupedal movement [f/b]	5 [steps per side]	10 [steps per side]

Parkour Training:

Today we are going to focus on Strides and rolls. So try to Perform these exercises if you are unable to perform then just focus on progression.

Parkour Training Routine:

2 min rest b/w sets and 5 min rest b/w exercises is advisory but depending on your strength you can change the rest time as required.

Exercise	Minimum	Maximum
Stride	3 sets of 5 rep	3 sets of 10 rep
Ghost Step	3 sets of 5 rep	3 sets of 10 rep
Front Roll	3 sets of 5 rep	3 sets of 10 rep
Back Roll	3 sets of 5 rep	3 sets of 10 rep
Side Roll	3 sets of 5 rep	3 sets of 10 rep
360 Spin	3 sets of 5 rep	3 sets of 10 rep
Cart Wheel	3 sets of 5 rep	3 sets of 10 rep

Conditioning:

Today's condition drill is mainly focused on strengthening of abs and burning of fat.Make sure to go at your own pace. If you can’t finish described Repetitions or sets its totally fine as we are just at the beginning and developing core strength which takes time. Moreover everyone are at a Different Strength Levels so few may take more repetitions than other but remember one thing doing less repetitions with good form (posture) is better than doing more repetition with bad form (posture) so take your time and perform these exercises.
If you cant perform even one Repetition then i would suggest to look for ABS exercise in the web.

Conditioning Routine:

After every set take [1~2 min] gap (rest) and 5 min gap (rest) between exercises. [But this is not a compulsion as these are tough exercises take your own rest time is advisory].

Exercise

Minimum

Maximum

Plank (side, normal, leg raise)

3 sets of 30 sec (perform all 3)

3 sets of 60 sec (perform all 3)

Bicycles

3 sets of 10 rep

3 sets of 20 rep

Hanging Leg Raise or Knee

3 sets of 5 rep each 10 sec

3 sets of 10 rep (10sec)

L-sit

3 sets of 30 sec

3 sets of 60 sec

If you can’t perform these exercises then try to perform negative’s (examples negative pull ups, negative push ups and so on) or you can also perform supported exercises like supported pull up, push ups using knee support etc….

Stretch Routine:

Sitting Ham String Stretch
Left Ham String Stretch
Right Ham String Stretch
Cross Over Hip Stretch
Butterfly Stretch
Side Quad Stretch (both sides)
Standard Split Stretch
Sitting Split Hamstring Stretch
Hip Flexor (both sides)
Kneeling Hamstring (both sides)
Calf Stretch (both sides)
Forearm Stretch (both sides)

These are some Basic Stretch Exercises but i would suggest to develop your own Stretch Program as there are so many types of stretches that i couldn't teach them to you (due to time constrain).

4:59 AM

Walls and Cliffs

Warm Up Routine:

No rest between sets.

Exercise	Minimum	Maximum
Slow jogging	3 [min]	10 [min]
Neck rotate [forward and reverse]	5 [circles per side]	10 [circles per side]
Wrist circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Arm Circles [forward and reverse]	10 [circles per side]	20 [circles per side]
Hip Circles [left and right]	5 [circles per side]	10 [circles per side]
Toe Circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Lunges [forward and backward]	10 [steps per side]	20 [steps per side]
High Knees	10 [steps per side]	20 [steps per side]
Skip	1 [min]	3 [min]
Broad Jump	10 [steps per side]	20 [steps per side]
Quadrupedal movement [f/b]	5 [steps per side]	10 [steps per side]

Parkour Training:

Today we are going to focus on clearing Walls and Cliffs. So try to Perform these exercises if you are unable to perform then just focus on progression.

Parkour Training Routine:

2 min rest b/w sets and 5 min rest b/w exercises is advisory but depending on your strength you can change the rest time as required.

Exercise	Minimum	Maximum
Wall Traverse	3 sets of 5 rep	3 sets of 10 rep
Muscle Ups on Wall	3 sets of 5 rep	3 sets of 10 rep
Quadrupedal Movement (QM)
Forward QM Hops	3 sets of 5 rep	3 sets of 10 rep
Backward QM Hops	3 sets of 5 rep	3 sets of 10 rep
Sideward QM Hops	3 sets of 5 rep	3 sets of 10 rep
Bar Swings	3 sets of 5 rep	3 sets of 10 rep

Conditioning:

Today we are going to focus on Shoulders.We need to develop strength to perform complex movement. Make sure to go at your own pace. If you can’t finish described Repetitions or sets its totally fine as we are just at the beginning and developing core strength which takes time. Moreover everyone are at a Different Strength Levels so few may take more repetitions than other but remember one thing doing less repetitions with good form (posture) is better than doing more repetition with bad form (posture) so take your time and perform these exercises. If you are unable to perform even one repetition of these exercises then i would suggest you to follow the last week condition Exercises or try Progression techniques.

Conditioning Routine:

After every set take [1~2 min] gap (rest) and 5 min gap (rest) between exercises. [But this is not a compulsion as these are tough exercises take your own rest time is advisory].

Exercise

Minimum

Maximum

Pike Push Up

3 sets of 30 sec each

3 sets of 1 min each

Pull Up

3 sets of 10 rep

3 sets of 20 rep

Korean Dips on wall

3 sets of 5 rep

3 sets of 10 rep

V-sit

3 sets of 5 rep

3 sets of 10 rep

If you can’t perform these exercises then try to perform negative’s (examples negative pull ups, negative push ups and so on) or you can also perform supported exercises like supported pull up, push ups using knee support etc….

Stretch Routine:

Sitting Ham String Stretch
Left Ham String Stretch
Right Ham String Stretch
Cross Over Hip Stretch
Butterfly Stretch
Side Quad Stretch (both sides)
Standard Split Stretch
Sitting Split Hamstring Stretch
Hip Flexor (both sides)
Kneeling Hamstring (both sides)
Calf Stretch (both sides)
Forearm Stretch (both sides)

These are some Basic Stretch Exercises but i would suggest to develop your own Stretch Program as there are so many types of stretches that i couldn't teach them to you (due to time constrain).

4:53 AM

provaulter

Parkour Boot Camp