Muscle Training for ParkourBy Adam Sinicki
Best Training Methods for Parkour
There are two good training methods for parkour. These are bodyweight training – to help you develop that strength to weight ratio; and plyometric training – which means 'explosive training' to help you build that explosive power you'll need to jump and flip.
Bodyweight Training for Parkour
To get involved in the bodyweight training you don't really need anything and you can get started right now from the comfort of your home. There are countless videos on the Biomatrix YouTube channel that will tell you how to go about doing this, but you can also benefit from purchasing a pull up bar and maybe push up stands. This will allow you to practice pull ups and chin ups, and doing press ups deeply. You can also use press up stands in order to do handstands and handstand press ups, and this will help develop the strength you need for a king kong, or to do handstands on a railing somewhere. Don't have press up stands? Why not use two chairs, or two kitchen surfaces that are opposite each other? I did for years and it worked wonders for me.
Basically what you are trying to do here is to practice and imitate the moves you'd use there outside in the world ™. As they're all bodyweight moves, this is exactly what you need to achieve that. In a perfect world you would use a tree branch, or a bar in a playground to do your bodyweight training, as it would allow you to do muscle ups – which are pull ups where you pull yourself up past the bar and then push yourself up until your arms are straight so that your groin is level with the bar. This is move is so similar to mounting a wall that it could be its twin... Get creative too – one handed press ups and pull ups, swinging from bar to bar, pull ups using towels... anything to get yourself strong enough that your bodyweight is no obstacle. Fuck you gravity!
Another great way to train for parkour is to use rock climbing which we've already discussed on the site. This is a form of bodyweight training that involves all the exact same muscles and requires a lot of dynamic strength. It's also fun so it's a great way to train.
Plyometric Training for Parkour
Then to do plyometric training you just need to increase the number of explosive and powerful moves you use. This means doing things like clapping press ups or box jumps – anything that involves launching yourself and landing. This will build your fast twitch muscle fibres which are the ones responsible for launching you into the air. All you need to do then is to add a little 'jump' onto the end of those bodyweight moves so that you are clapping between press ups, hand stand press ups, or dips. Likewise you can add jumps onto your leg exercises and do things such as burpees instead of squats.
Then though when you want to add extra resistance into the mix you can do so – so try adding a backpack full of weights for your pull ups, or jumping out of water or on sand to build those muscles even more.