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| Tallahassee Training Journal | ||
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| Author | Post | ||
| Tom Coppola |
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 | So I thought it might be a good idea to start a training log. Initially, I was going to keep this to myself, however, I think it could prove useful to share training regimens via Overflux forums. Feel free to post in this thread to ask me questions or offer advice. I encourage others to create training journals as well. Now for a bit of an introduction on my parkour history. I began my training in November of 2007 in Tallahassee, Florida. I've spent the majority of my time training here, however, I have also trained extensively in Tampa, FL. I've attended a total of 8 jams including 2 in Tampa, 2 in Gainesville, 1 in Colorado, 1 in Auburn, 1 in Athens, and 1 in Orlando. I hope to continue to add to this list in years to come. EDIT: Here are my current goals (I'll be adding to this list): One-armed chin up (both arms) One-armed climb up (both arms) One-up climb up 2xBW squats 5 sec. Front Lever 10 sec. back lever Straight arm/leg Pike Press 5 sec. Straddle Planche Perform B-Twist Perform Cork No parkour last week, but I'll be training parkour this week. Sunday Jan. 24, 2010 Weighted Squats 5x95 3x115 3x115 3x115 3x125 3x125 3x125 Monday Jan. 25, 2010 Weighted Pull ups 4x50 4x50 4x50 5x50 (yelled before this set, helped me squeeze in 1 more rep) 4x50 One-armed Chin up (OAC) negatives 4 each arm Tuck front lever 30 sec. Tuck Planche 30 sec. Handstand work on parallettes (working on getting straighter handstands) Handstand press Elephant lifts Wednesday Jan. 27, 2010 Gymnastics Gym Worked on: Cartwheel arabians adding a crescent kick before cartwheel (need more height than rotation) B-Twist (lost any ability to perform, need to work on height more than rotation) Wall flips (one-step flash kick, two-step) Inward Wall front (getting fairly consistent) J-step gainer (need to work on form, but still getting rotation) Front flips and side flips are very consistent Also, taught some trickers and b-boys how to perform step vaults, kongs, reverses, and double kongs. They had a lot of fun. :) Wednesday Jan. 27, 2010 Rock Gym 2 hours of climbing (forearms are dead) [ Edited Feb 15 10, 08:18PM ] | ||
| jphansen |
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 | Hey Tom, good idea. When you wrote your goals for some year some time ago, I thought those were pretty good benchmarks, as well, and tried them. I forget exactly what they were, but one was like a 30 ft cat traverse. I don't stink, that's Beast Mode | ||
| Tom Coppola |
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| | Saturday, Jan. 30, 2010 Weighted Squats 5x45 5x95 5x95 5x95 5x115 5x115 5x125 5x125 Muscle ups Total of around 25 between sets of squats Also, some explosive dips while waiting for a squat rack to open up. I'm not really sticking to a strict program. Mostly just motivated to train weighted squats. As I delve deeper into weight training I'll try to get better at programming, as well as adding other lifts, i.e. deadlift. jphansen wrote ... Hey Tom, good idea. When you wrote your goals for some year some time ago, I thought those were pretty good benchmarks, as well, and tried them. I forget exactly what they were, but one was like a 30 ft cat traverse. Jimmy, I can't for the life of me remember the benchmarks you're referring to. Was it a post in the forum? | ||
| Johnny |
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| | Tom, I think it was a blog that you put up...I remember reading it at some point. Maybe it was from the Florida web site. | ||
| Tom Coppola |
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| | Monday, February 1, 2010 Parkour training 2 hour session - Downtown Tallahassee Light warm up Started to get comfortable moving around Antonio led a follow the leader drill through an interesting area. He incorporated a stretch of sprinting space between some obstacles. The sprint culminated with a speed vault over a wooden fence. As I approached the fence preparing myself to take off on my left foot, I suddenly found myself without control. What resulted was a collision. I felt an uncertain shakiness as I lay on the ground pondering what exactly went wrong. I replayed the moments leading up to the fall in my head several times. I had slipped on some camouflaged mud that preceded my wooden opponent. My feet flung out from under me and my legs scissored the lower beam, which was kind enough to break upon my hamstring's impact. I pulled myself up, checked my body for damage and walked away with little more than a few minor scrapes and bruises. I need to be more aware of how (heel striking increases risk of slipping) and where I am stepping. I also need to become more proficient in right handed speed vaults so I don't have think so hard about my footing, especially coming off of a sprint. I can perform vaults well when amongst dense obstacles, however while running in open space at a quick speed, I had more time to distract myself with thoughts of how I was going to pass over the next obstacle instead of simply reacting to it. We moved on from there to some new spots. Ant and I took turns trying a catpass precision. I was able to land the jump fairly consistently and Ant landed the crane consistently, but was extremely close to having both feet on the second wall. Some small flow and precision practice We went to a new amphitheater type area where we ran drills striding up the seating platforms, popping over the railing, and then two steps and a jump to a small wall. Then we trained to go the other direction, followed by doing the routes by only using QM. We completed a few more flow sequences and rail precisions before calling it a night. It was a good session, but I lost a bit of confidence after the bail. Lesson learned. | ||
| Tom Coppola |
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| | Wednesday, February 3, 2010 Strength Skills Worked on elephant lifts, handstands, straddle planche, OAC negatives, and other random skills. Decided to see if I could get 4 reps of weighted pull ups if I increased the weight to 55# from 50#. Managed to squeeze them all in. Gymnastics Gym First attempts at wallflip 360. Practiced various other wallflips, vault variations, bboy freezes, etc. Video: | ||
| Gigantopithecus |
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 | Tom, Im lazy. So Im going to use your thread to post my journal as well if you dont mind. CURRENT GOALS -complete full muscle up -body weight (185 lbs.) weighted squat 5x -swim the mile -run 10k in under 45 min -carry tom up 20 flights of stairs (if he lets me or if he has contracted some foreign illness that has rendered him paralyzed and there is a fire) | ||
| Tom Coppola |
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| | Performed my very first deadhang one-armed chin up today. Twice with my right arm. :) I'll take a video soon. | ||
| Gigantopithecus |
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| | I'll believe it when I see it chump | ||
| Tom Coppola |
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| | Believe it. | ||
| MalloryM |
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| | I would be satisfied if I could do a regular pull up... Nice job :D "Yeah we all shine on, like the moon, and the stars, and the sun." - John Lennon | ||
| Cody R. |
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| | sweet! | ||
| Gigantopithecus |
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| | Tom and I went to Gym tonight. Worked on vaults, precisions, rolls, pull ups, rope climbs, rings, some break dancing (nice moves Tom). It was my first time ever attending an open gym due to my previous apprehensions but like usual my preconceived notions were shattered and overall I had a great time. I plan on attending the open gym's every week now. Seeing the level of athleticism inside of the gym is inspiring, not to mention the view inside is nice, spandex is quit flattering. | ||
| Tom Coppola |
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| | Haha We focused a lot on striding and flow as well. Spent the last half hour or so working on wall flips. Still not able to get enough height or rotation on wall flip 360. Maybe next time. | ||
| Gigantopithecus |
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| | Sean and I trained on FSU's campus tonight. Great session. Tweaked my knee slightly but not really an issue. Sean is looking better after the ankle injury, it looks like he is only weeks away from being a hundred percent. I worked on muscle ups (Sean gave me some helpful pointers) and I almost had one but lost it at the last second. Maybe next time. Sean and I, like usual, did long distance running and flow work. I was sore after the gym yesterday with Tom but pushed myself and overall had a great workout. | ||
| Gigantopithecus |
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| | This morning I ran in the Girl Scouts of America's Run For the Cookies. It was a 5k (3.1 miles). It was the first time that I ran for time in nearly four years, that being my senior year of high school. After factoring in Thursday nights knee injury I did pretty well clocking in at a little over 23 minutes. Not bad I would say and I was proud of myself. I did get passed by a total of nine children under the age of twelve, one of which finished the race under seventeen minutes, pretty impressive. Overall, I had a great time and hope that my 10k in March is just as much if not more of a success. | ||
| Sean Ehrlich |
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 | I'm going to follow ant's lead here and invade your thread :P I held a training session on campus today. We had a turn out of 5 guys- Myself, Evan, and 3 new comers. I started off by teaching the newcomers some basic moves, when a guy named Ryan from TCC showed up and wanted to film me to make some showreel for a class. I was a little hesitant at first because I was teaching, and because after 3 months of very minimal training due to my sprained ankle, I was still feeling a little Rusty (I actually forgot to wear my ankle brace yet, but my ankle held up very well). I was however pleasantly surprised to discover that my one or two training sessions recently were more than enough to get my confidence back. I performed several flow sequences (which I felt went very well) as well as a huge wall run that I have only succeeded in achieving a small handful of times on my second try. The beginners were also performing well. Especially this guy named Vince, who showed a lot of promise and was able to mimic the techniques i showed him almost perfectly after only a few try. All in all it was a great day, and now I feel as though I'm finally getting back on track with my training. | ||
| Tom Coppola |
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| | February 15, 2010 Ant and I went to the gym. These numbers may be a bit off. I need to start bringing a pen and notecard. Weighted Squats 5x45 5x95 5x95 5x115 5x115 5x135 5x135 5x145 5x145 A nt did an additional: 5x155 5x165 if I'm not mistaken. Also, did some random muscle ups and pull ups and 1 OAC on my right arm. Ant is so close to getting a muscle up. I give it a couple weeks. | ||
| Tom Coppola |
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| | February 19, 2010 Parkour training with Sean, Ant, and I Heavy emphasis on drilling movements. Began with a warm up and moved to drilling precisions on a curb. Striding precisions alternating take off leg and bounding precisions focusing on transitioning into the next jump. Moved on to an interesting rail set. Worked on drilling flow combinations. Ant and I worked on cleaning up a really interesting underbar. Sean had trouble with committing, but I'm sure he'll get it consistently soon. Also drilled linking a speed vault over a rail to a quick wall run. The wall was particularly slick and there was dirt on the run up. We all managed to get it at least once. Worked on arm jumps, and 180 arm jumps for a bit. Ant worked on climb ups. We moved on to the fine arts building. Sean was having trouble focusing so he decided to go home and get some rest. Ant and I drilled an arm jump. His climb ups were looking good. I worked on some precisions that were a bit outside of my comfort zone. I managed to get over the fear and stick a few. Explored some flow opportunities. I came really close to getting a 180 arm jump from a low wall to a high wall with a sizable gap between. I finally committed to a particular flow that culminated in a large running arm jump. I've made the jump before, but never did it after coming off of other obstacles. This session was quite successful for me. I conquered a lot of fear and also spent some time working on basics that I recently have become less comfortable with. Starting to see results from squatting. ...and I'm sore. | ||
| Tom Coppola |
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| | Solo Barefoot Night Session at my apartment complex Began with a jog to warm up. 3 short hill sprints (two inclines with a short level stretch between them) Jog back to the bottom after each. Extended sprint from highest elevation to lowest elevation Extended sprint from lowest to highest Worked on precisions on tree roots. Landings were awkward and vision was occluded. Then 3 different precision jumps around the complex. Didn't move on to the next jump until I stuck the landing 3 times in a row. The jumps varied from curbs with a corner to rounded edges. Rounded edge precision was the most forgiving on my feet, but was the furthest jump. Returned to the finish the night off with 3 more short hill sprints. | ||
| Sean Ehrlich |
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| | I went out and did some solo training today. It wasnt a particularly long session, I just needed to get out and take a break from studying for a bit. I worked on a few flow sequences and practiced connecting some different movements in my usual spots. I also drilled a particularly challenging underbar maneuver that I had trouble with due to commitment issues in my previous training sessions. I was able to consistently perform the underbar, however there is much room for improvement. Another interesting occurrence was that I did a wall run on a 10 foot wall that I have done hundreds of times. Without thinking about it or even consciously trying I did a perfect 2 step wall run that practically caused me to do a pop vault on this wall. I also did some flow sequences that involved a fair amount of running in between that actually lasted at least 2 minutes involving a diverse range of obstacles and covering a lot of ground. I wasnt out for too long (maybe an hour or so) but in the time I spent I felt as though it was pretty productive | ||
| Tom Coppola |
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| | Fine Arts Training Ant and I went out for a short session today. Began with a warm up Drilled a simple precision from a bench to a small wall. Played around a bit to get comfortable moving around. We focused heavily on longer flow sequences, with plenty of space between obstacles for sprinting purposes. Decided to add in an awkward obstacle to a particular flow. It was a large bush in front of an average sized "pop-vault" wall. The most effective way to pass it was to jump over the bush to land on the wall in a cat position. The bush was up to my chest and a good 4 ft length to the wall. We weren't able to totally clear the bush, but the movement was effective. We then moved to drilling a more difficult precision. It was a fair distance and it was from a higher wall to a wall that was about a foot lower. Once we felt comfortable with it, we decided to add in an additional jump right before it so it became a bounding precision. The first jump was short followed by the difficult jump. We worked on quickly and effectively transitioning into the more difficult jump. I want to build up to striding the first one, but I need to gain more confidence. Then we moved on to a tic-tac from a tree to a wall. The run up was awkward and it was a fair distance. We both managed to crane the wall, but I think we're capable of landing with both feet. Moved on to more persistence-style flow training. Then finished the session off with some climb ups. It was a very productive session. | ||
| Gigantopithecus |
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| | I have been busy the past few days and have not had the chance to log my training. Tom has already explained the two sessions we had, and if I might say with supreme accuracy. I went to the gym and almost squatted my own body weight of 185 lbs... I lifted 175 lbs. three times before my form started to break down. Tomorrow I'm going to try and build my swimming stamina and rehab my knee, and on Friday I am running a practice 10k. | ||
| Tom Coppola |
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| | Weighted pull ups 3x55 4x55 4x55 3x55 | ||
| Sean Ehrlich |
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| | Had a really good training session today. The new guy Vince continues to show a lot of promise and potential, and is absorbing everything I teach him like a sponge. On his second time ever training me made a 10 foot wall run on his second try, and was easily able to perform climb ups and rolls with descent form. Evan was a little bit of a different story. He was having trouble because he came in his vibrams, which were ripping badly. He went back and forth between the vibrams and barefoot, and was not comfortable in either. I get a little frustrated with Evan at times because he is acting way too independent. Although that doesn't sound like a negative thing, what I mean by that is he doesn't pay very much attention to what I tell him, doesnt participate in the warmup, and he is constantly doing "his own thing". I wouldn't mind him doing that if he had learned everything from me that I could teach him, but today he was having trouble performing some very simple movements, which I felt he would be achieving easily by now if he listened to me (Vince was listening to me and performing these movements on his second day) Bottom line is I am happy to see that he is dedicated, and a certain degree of independence is good, I feel like he is not yet ready As far as my own training, I felt really good about it. I achieved two significant accomplishments that I have been working at for a while. The first, I was able to consistently perform the challenging underbar described in my previous entry. I was able to do it smoothly, and without tapping my foot, my butt, or making any contact with the second rail at all. I did it 6 times in a row and connected it in a flow sequence with the other rail behind it. My second major achievement was that I improved significantly on my 180 cat. At the spot by the parking garage with the two parallel walls, I was able to 180 cat into the support position on the other wall. I also worked on some different flow sequences and was feeling confident and in control of my movements. Good day, all in all | ||
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