It was originally Teghead who introduced me to this concept in 2009. I was impressed with his youtube videos, and wanted to know how to train. He replied in an Email with the info below. I’ve had it in my files(and in the back of my mind since then). Cheers Teige, you’ve made the world a better place to train.
So I’m going to post it on here for everyone to benefit from.
GPP (Ability) – This is your raw physical capability, it has a carry-over into most sports and activities, and it includes things like: Strength, Speed, Endurance, Flexibility, Reaction Times, Body Composition (height, fat percentage, and muscle percentage).
The best way, I think, to increase your GPP is using resistance training workouts. At first, you will probably be able to use body-weight exercises, but as you get stronger, you’ll need to use weights(barbells and dumbbells) to keep on progressing. These workouts are best when they’re short, under an hour, ideally about 30 – 50 minutes long.
Become familiar with these workout terms: Sets, Reps, 1RM (one repetition maximum), Rest periods. If you’re not, it’s OK, I wasn’t either. Google them.
To build strength, you need the exercise to be hard enough, or the weight to be heavy enough, so that you can only do between 1 – 5 Reps. You can go up to something like 8 Reps too and still be training strength, but under 5 trains maximal strength.(Elliott Hulse recommends 8 reps for bodybuilding purposes as well to gain size.)
Sets should be 3 or 5. Don’t do too many exercises, try to pick something like 2 really good lower body(Deadlift, Squat, Lunges, One-leg Pistols) and 2 really good upper body exercises(OHP, Bench-press, Rows, Pull-ups, Dips).
Make sure you’re training every muscle group(to avoid an imbalance). A pulling and a pushing exercise for your arms and legs.(If you’ve got one arm pushing on arm pulling you know what you are, right T?)
Rest period should be long(2 to 10 minutes.) If you’re trying to train your energy systems (gaining endurance without going jogging) then don’t have rest periods, and perform your exercises for speed. Compound exercises are better than Isolation exercises.
What this means is that you want to include the largest number of muscles in one exercise as possible, and you want to perform a full range of motion, i.e. starting from a complete hang on pull-ups, and finishing as high up as you can pull.
After a workout, eat or drink something high in protein, and rest for about 2 or 3 days before your next workout.
SPP (Skill) – This is your ability in your specific chosen sport. The sport you’ve chosen is Buildering and Parkour, so your SPP is your ability at those two. It includes: Learning specific movements, Speed at a particular movement, Coordination at a particular movement, Balance, and Climbing Technique.
These things will improve best when you train them very often. So instead of resting for 2 or 3 days like you would for workouts, you can train techniques every day(The rule of everyday) if you have the time.
Frequency and Consistency is key, so even if you only train for 10 minutes, doing that every day will give you better results than training for an hour only once a week.
Train things that challenge your balance and coordination, learn to vault with both sides of your body equally easily, practice running fast into things and performing them without having to slow down before or afterwards.
I think Rock-climbing is REALLY useful for Parkour, especially Bouldering (is a style of rock climbing undertaken without a rope and normally limited to very short climbs so that a fall will not result in serious injury.)
If you have anywhere to learn some climbing techniques, they will be very useful for your Parkour, in terms of making you climb safer, faster and better, being able to use different things for your training, and being able to see routes and paths.
Coming up with fun games you can use Parkour in with your friends might make your training more fun and give you more motivation. Some examples are chasing each other or not being allowed to touch the ground, Tag etc. but you could probably come up with your own better ones.
Don’t just train in towns, if you have a really great area with hills and mud and ditches. Keep that variety, it’ll challenge you more, if you only train on things that have straight edges and the same kind of grip, you’ll only be good at Parkour on things with straight edges and good grip, and being good at Parkour in all types of terrain is a great benefit.
Well that about does it!