Parkour Generations Preparatory Training Regime
This ten week training regime is designed to increase your fitness levels and prepare you for the Parkour Generations training camp. It will consist of exercises designed to develop your cardiovascular system, build strength and improve your muscular endurance.
As you progress from week to week, the intensity will gradually increase up until week 9, after which there will be a recovery week designed to allow you plenty of time to rest so you are in good condition but well rested for the camp.
You can use this document as a guideline to make sure you are in good shape or include some of your own exercises in and around the ones listed herein. Regardless of your preparations for the camp, we recommend that you arrive in the best physical condition you can so that you can get the most out of the camp.
With each of the exercises, there are set and rep requirements but if you cannot complete them as specified then break them down in to smaller sets as required, just always try to complete the overall number of repetitions by the end of the training session.
After every training session we recommend that you spend at least 15-20 minutes stretching.
Week 1
You will train three times this week. Try to leave at least one day between each training session.
Day 1:
- 5 minute jog at a steady pace
- 4 sets of 30 seconds in chair position
- 15 pressups
Day 2:
- 7 minute jog at a steady pace
- 2 sets of 20 bodyweight squats
- 10 metres of quadrupedie
- 25 crunches
Day 3:
- 10 minute jog at a steady pace
- 5 pullups
- 2 sets of hanging from a bar until you drop with 2 minutes rest between each
- 2 sets of 20 walking lunges
Week 2
You will train three times this week. Try to leave at least one day between each training session.
Day 1:
- 7 minute jog at a steady pace
- 4 sets of 40 seconds in chair position
- 20 pressups
- 30 crunches
Day 2
- 10 minute jog at a steady pace
- 2 sets of 30 bodyweight squats
- 20 metres of quadrupedie
Day 3:
- 12 minute jog at a steady pace
- 5 pullups
- 4 sets of hanging from a bar until you drop with 2 minutes rest between each
- 2 sets of 30 walking lunges
Week 3
You will train three times this week. Try to leave at least one day between each training session.
Day 1:
- 10 minute jog at a steady pace
- 4 sets of 1 minute in chair position
- 25 pressups
Day 2:
- 12 minute jog at a steady pace
- 2 sets of 40 bodyweight squats
- 2 lengths of 15 metres of quadrupedie
- 40 crunches
Day 3:
- 14 minute jog at a steady pace
- 8 pullups
- 5 sets of hanging from a bar until you drop with 2 minutes rest between each
- 2 sets of 30 walking lunges
Week 4
You will train three times this week. Try to leave at least one day between each training session.
Day 1:
- 10 minute jog at a steady pace
- 4 sets of 1 minute in chair position
- 25 pressups
Day 2:
- 12 minute jog at a steady pace
- 2 sets of 40 bodyweight squats
- 2 lengths of 15 metres of quadrupedie
- 40 crunches
Day 3:
- 14 minute jog at a steady pace
- 10 pullups
- 5 sets of hanging from a bar until you drop with 2 minutes rest between each
- 2 sets of 30 walking lunges
Week 5
Try to leave at least one day between each training session.
Day 1:
- 12 minute jog at a steady pace
- 3 sets of 2 minutes in chair position
- 30 pressups
Day 2:
- 14 minute jog at a steady pace
- 3 sets of 40 bodyweight squats
- 3 lengths of 15 metres of quadrupedie
- 50 crunches
Day 3:
- 16 minute jog at a steady pace
- 12 pullups
- 5 sets of hanging from a bar until you drop with 1 minute rest between each
- 3 sets of 30 walking lunges
Week 6
You will train just twice this week. Try to leave at least two days between each training session.
Day 1:
- 15 minute jog at a steady pace
- 4 lengths of 60 metre sprints with 1 minute rest between each
- 30 pressups
- 40 squats
- 100 crunches
Day 2:
- 100 rope jumps with a skipping rope
- 15 pullups
- Spend 4 minutes in pressup position without standing up or putting a knee down and complete at least 20 pressups during that time
Week 7
You will train three times this week. Try to leave at least one day between each training session.
Day 1:
- 20 minute jog at a steady pace
- 60 squats
- 60 walking lunges
- 60 calf raises
Day 2:
- 25 minute jog at a steady pace
- 40 pressups
- 20 pullups
- 4 lengths of 20 metres of quadrupedie
Day 3:
- Run for 30 minutes
- 100 crunches
Week 8
You will train three times this week. Try to leave at least one day between each training session.
Day 1:
- 30 minute run
- 100 rope jumps with a skipping rope
- 50 pressups
- 25 pullups
Day 2:
- 15 minute run
- 4 lengths of 75 metre sprints with 1 minute rest between each
- 75 squats
- 100 walking lunges
- 100 calf raises
Day 3:
- 30 minute run
- 4 lengths of 25 metres of quadrupedie
- 100 crunches
Week 9
You will train twice this week. Try to leave at least two days between each training session.
Day 1:
- 40 minute run
- 200 rope jumps with a skipping rope
- 30 pullups
- 100 pressups
- 100 crunches
Day 2:
- 40 minute run
- 100 jump squats
- 100 squats
- 100 calf raises
- 100 walking lunges
Week 10
You will train twice this week. Try to leave at least two days between each training session. This is a recovery week and is therefore less intense and designed to help you recover and rest for the camp.
Day 1:
- 20 minute run
- 30 pressups without leaving pressup position
- 50 squats in a row
- 100 crunches
Day 2:
- 20 minute run
- 40 walking lunges
- 40 calf raises
- 20 metres of quadrupedie
- 3 sets of 1 minute of hanging from a bar