Parkour Set Goal

Parkour Boot Camp DAY 2:

Today we are not going to perform any parkour moves but we will perform 2 things

• Set Goal and Plan Out Your Schedule

What do you want to achieve by the end of this program is it to cut down some fat or gain some extra mass or want to learn some specific moves.

#1 List your ultimate goals in Parkour. This will be your long term goal.

1. ___________________________________________
2. ___________________________________________
3. ___________________________________________

#2 List out the goals you want to achieve in the coming 30 days.

1. __________________________________________
2. __________________________________________
3. __________________________________________

# 3 List out the goals you want to achieve in this Week. This will be your short term goals.

For example goal could be to do 10 push ups in a set or doing 5 pull ups in a set and so on something simple that could be achieved in a week.

1. _____________________________________________
2. _____________________________________________
3. _____________________________________________

Plan Out Your Schedule:

We will be training 5 days a week (3 days parkour and 2 days strength training) and we will have our week ends off. If you want to add something onto this (like gym or gymnastics or calisthenic or some other form of sport) , that is fine but be careful not to over train. Listen to your body. Rest is just as important as the workout itself  as for seeing gains and progress in parkour we need to take enough rest. I'd recommend having a day off completely in a week.

Each training session will last about 1-2 hours.

You will plan out a time (make some time) and make sure that you will not be interrupted while doing the training. For many the best time would be in the morning or evening. I normally suggest to avoid afternoon's as during that time your productivity will be less.

Also allow some time to study our Parkour Training Program and try to find the necessary videos or tutorials for it. I will try to provide the necessary videos but please try for your self also.

Scheduling-First step to success

• Basic WARM-UP

Warm ups:

Movement/ Exercise	minimum	maximum
Jog	3 Min	5 Min
Forward Lunges	10 meters / 10 Steps	20 meters / 20 Steps
Reverse Lunges	10 meters / 10 Steps	20 meters / 20 Steps
High Knees	10 meters / 10 Steps	20 meters / 20 Steps
Quadrupedal movement in place	2 sets of 20 each (have gap b/w sets)	2 sets of 30 each (have gap b/w sets)
Crab Steps in place	2 sets of 20 each (have gap b/w sets)	2 sets of 30 each (have gap b/w sets)
Squats	2 set of 10 each (have gap b/w sets)	2 set of 20 each (have gap b/w sets)
Push ups	3 sets of 10 each (have gap b/w sets)	3 sets of 15 each (have gap b/w sets)
Pull ups	3 sets of 3 each (have gap b/w sets)	3 set of 10 each (have gap b/w sets)