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Training for Parkour, need help with a plan?

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This topic contains 5 replies, has 2 voices, and was last updated by  Gavin 3 years, 9 months ago.

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    I am 5’7 and 16 years old. I think that is a prime age to start training for parkour. The problem is, the internet is very confusing on what I should actually do to have a plan for training in parkour. I have seen both the upper and lower body workouts on this website. I cant do half of them and if I could, I may only be able to do a couple. My body fat percentage is 15.6%. I have been eating 1500 calories a day, while running 20 minutes in the morning. Also Mondays, Wednesdays, and Fridays I have been doing a routine on a website, which I am almost for certain. Is not for parkour. Here is the link for the website I have been working out with http://scoobysworkshop.com/beginning-workout-plan/
    I weigh 137 lbs. I would figure that I need to do a core workout, along with an upper body workout and leg workout. Maybe Monday a upper body, Wednesday core, and Friday a lower body workout. I just need to figure out how to plan these workouts. I see no one else asked this big of a question I think. But if you could help me, there will be another person doing parkour soon enough. I will also answer any other questions I need to, to help with figuring all of this out.



    My body fat is actually somewhere around 19%. I checked on multiple website, some said 18% and some said 20%


    Dan Dinu

    Hi Gavin,

    You seem to be in pretty good shape to start Parkour without a lot of effort. The first thing you need to do is to learn the basics of a Parkour training. So before you start actually jumping and leaping across obstacles you will need to go through these articles:

    1. How to Warm Up for Parkour
    2. How to Warm Down for Parkour
    3. The Parkour Roll
    4. Bad habits in Parkour
    5. Quadrupedal movement

    If the first two articles will teach you how to protect your body from injuries by warming up and down before and after exercising, the Roll is crucial in Parkour because it will teach you how to attenuate falls and dissipate impact when you land.

    Be sure to check out the most common mistakes and bad habits people develop in their Parkour movements and get you quadrupedal movement well sorted out for a really good conditioning routine.

    If you go through these, you should have a really good basis on which you will be able to start building a good Parkour training.

    Let me know when I can give you further advice,



    I decided to change my exercise routine to a mixture of what you have on this website. I have a day for upper body, lower body, and core. Anytime I can I will practice doing Parkour. I got a completely different but much more accurate body fat percentage today, I managed to used a body measuring tape and found that I have 10.2% body fat. I learned not to only use height and weight on that anymore. I am not so sure that body fat matters in Parkour, long as you have the upper body strength. I will use these to help me even more though. Quadrupedal movement is something I have not done enough of. I do not do it often enough I believe. Another question, is gymnastics a great way to help in Parkour? I have seen many videos where traceurs will be in gymnastics. I am trying to decide whether to start going when I can also. 1500 calories seemed kind of low to me, I moved it up to 1800 by the way. Thank you for the information you have already given me, I am sure it will help me progress.


    Dan Dinu

    Hi Gavin, I’m glad you set up a customized routine. That is the best thing you can do, because you will be able to adapt it constantly according to the response you get from your body. You can intensify if you feel like you’re not getting enough exercise and you can have days in which you will want to take it slower and go for some Low impact training in order to let your body recover.

    Gymnastics is definitely a good way to improve your Parkour and Free Running skills. The posture you learn there and the movements will make you flow easier between obstacles and get that overall smooth feeling when you move.

    Regarding the counting calories, try not to get hung up on those. You should try to lift your protein intake. Protein will help build your muscles. The best sources of protein include meat, fish, eggs, milk, cheese and legumes (beans, peanuts, peas and soybean-derived foods).

    For more energy before exercising, you can eat carbs 2 hours before. Many low-calorie, carbohydrate-rich foods are available. Good choices include minimally processed products such as oatmeal, brown rice and whole-grain bread. Look for the words “whole grain” among the primary ingredients on bread packages.



    All of this sounds like great information to have. I will use your words of wisdom Dan, and I will be sure to come back to ask another question if needed. You seem to know what you are talking about for sure. Thanks!

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