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Start This Plan

Upgrade: Parkour Program

2 Sessions Per Week / 12 Weeks Total

Start This Plan

Upgrade: Parkour Program

2 Sessions Per Week / 12 Weeks Total

Upgrade: Parkour Program

2 Sessions Per Week / 12 Weeks Total

Workout Goals

Monday
Thursday

Week 1: Session 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Weight
	Walking Lunges	Walking Lunges 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Lateral Lunges	Lateral Lunges 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Bodyweight Squats	Bodyweight Squats 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Squat Shift	Squat Shift 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Positive Shin Angle	Positive Shin Angle 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Skipping	Skipping 1 sets, 0.01 mi ,	1	10 yds		--:--	Warm-Up: Drills
Forwards, backwards and lateral both ways
	A-Skip	A-Skip 1 sets, 20 reps0.01 mi ,	1	15 yds		--:--	Warm-Up: Drills
	Light Tier: Leaps	Light Tier: Leaps 1 sets, 0.01 mi ,	1	10 yds		--:--	Warm-Up: Drills
	Light Tier: Lateral Leaps	Light Tier: Lateral Leaps 1 sets, 0.00 mi ,	1	5 yds		--:--	Warm-Up: Drills
	Light Tier: Backwards Leaps	Light Tier: Backwards Leaps 1 sets, 0.01 mi ,	1	10 yds		--:--	Warm-Up: Drills
	3 point Acceleration	3 point Acceleration 1 sets, 1 reps0.02 mi , , 01:00 rest	1	30 yds	1	01:00	Accelerations
	3 point Acceleration	3 point Acceleration 1 sets, 1 reps0.01 mi , , 01:00 rest	1	10 yds	1	01:00	Accelerations
	3 point Acceleration	3 point Acceleration 1 sets, 1 reps0.01 mi , , 01:00 rest	1	20 yds	1	01:00	Accelerations
Notes for Jumps & Plyos: Medium Tier Focus: Not maximal but still moving with some intent						Jumps & Plyos: Medium Tier
	Medium Tier: Bounds	Medium Tier: Bounds 2 sets, 0.01 mi ,	2	20 yds		--:--	Jumps & Plyos: Medium Tier
	Medium Tier: Slalom Bounds	Medium Tier: Slalom Bounds 1 sets, 0.01 mi ,	1	15 yds		--:--	Jumps & Plyos: Medium Tier
	Medium Tier: Leaps	Medium Tier: Leaps 2 sets, 0.01 mi ,	2	15 yds		--:--	Jumps & Plyos: Medium Tier
Notes for Jumps & Plyos: Takeoffs at Speed Max Intent						Jumps & Plyos: Takeoffs at Speed
	3 Stride Takeoffs	3 Stride Takeoffs 1 sets, 2 reps	1		2	--:--	Jumps & Plyos: Takeoffs at Speed
	Continuous 3 Stride Takeoffs	Continuous 3 Stride Takeoffs 2 sets, 3 reps	2		3	--:--	Jumps & Plyos: Takeoffs at Speed
Notes for Jumps & Plyos: Static Takeoffs Max Intent						Jumps & Plyos: Static Takeoffs
	Rock Forward Broad	Rock Forward Broad 1 sets, 3 reps	1		3	--:--	Jumps & Plyos: Static Takeoffs
	Half Kneeling Single Leg Broad	Half Kneeling Single Leg Broad 1 sets, 2 reps	1		2	--:--	Jumps & Plyos: Static Takeoffs
	Paused Broad Jump	Paused Broad Jump 1 sets, 3 reps	1		3	--:--	Jumps & Plyos: Static Takeoffs
Notes for Jumps & Plyos: Deep Tier Focus: Softer landings with deeper ranges of motion						Jumps & Plyos: Deep Tier
	Deep Leaps on the Spot	Deep Leaps on the Spot 2 sets, 8 reps	2		8	--:--	Jumps & Plyos: Deep Tier
	Split Stance Leaps On the Spot	Split Stance Leaps On the Spot 1 sets, 8 reps	1		8	--:--	Jumps & Plyos: Deep Tier

normal
superset
alternate
circuit

Log this Workout

Week 1: Session 2

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Weight
	Walking Lunges	Walking Lunges 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Lateral Lunges	Lateral Lunges 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Bodyweight Squats	Bodyweight Squats 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Squat Shift	Squat Shift 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Positive Shin Angle	Positive Shin Angle 1 sets, 10 reps	1		10	--:--	Warm-Up: Movement Prep
	Skipping	Skipping 1 sets, 0.01 mi ,	1	10 yds		--:--	Warm-Up: Drills
Forwards, backwards and lateral both ways
	A-Skip	A-Skip 1 sets, 20 reps0.01 mi ,	1	15 yds		--:--	Warm-Up: Drills
Notes for Jumps & Plyos: Light Tier Focus: Small light movement, fast & stiff ground contacts with low intensity						Jumps & Plyos: Light Tier
	Light Tier: Leaps	Light Tier: Leaps 1 sets, 0.01 mi ,	1	10 yds		--:--	Jumps & Plyos: Light Tier
	Light Tier: Split Exchange Leaps	Light Tier: Split Exchange Leaps 1 sets, 0.01 mi ,	1	10 yds		--:--	Jumps & Plyos: Light Tier
	Light Tier: Bounds	Light Tier: Bounds 1 sets, 0.01 mi ,	1	15 yds		--:--	Jumps & Plyos: Light Tier
	Light Tier: Split Stance Leaps	Light Tier: Split Stance Leaps 1 sets, 0.01 mi ,	1	10 yds		--:--	Jumps & Plyos: Light Tier
	3 point Acceleration	3 point Acceleration 1 sets, 1 reps0.01 mi , , 01:00 rest	1	10 yds	1	01:00	Accelerations
	3 point Acceleration	3 point Acceleration 1 sets, 1 reps0.01 mi , , 01:00 rest	1	20 yds	1	01:00	Accelerations
	3 point Acceleration	3 point Acceleration 1 sets, 1 reps0.02 mi , , 01:00 rest	1	30 yds	1	01:00	Accelerations
Notes for Jumps & Plyos: Medium Tier Focus: Not maximal but still moving with some intent						Jumps & Plyos: Medium Tier
	Medium Tier: Split Exchange Leaps	Medium Tier: Split Exchange Leaps 1 sets, 0.01 mi ,	1	10 yds		--:--	Jumps & Plyos: Medium Tier
	Medium Tier: Hops	Medium Tier: Hops 1 sets, 0.01 mi ,	1	10 yds		--:--	Jumps & Plyos: Medium Tier
	Medium Tier: Straight Leg Bounds	Medium Tier: Straight Leg Bounds 1 sets, 0.01 mi ,	1	20 yds		--:--	Jumps & Plyos: Medium Tier
	Inchworms	Inchworms 2 sets, 5 reps	2		5	--:--	Upper Body: Warm-Up
	Wall Lat Extension	Wall Lat Extension 1 sets, 15 reps	1		15	--:--	Upper Body: Warm-Up
	Shoulder Rotations with Object	Shoulder Rotations with Object 1 sets, 5 reps	1		5	--:--	Upper Body: Warm-Up
Inwards and outwards with a light object
	Climb Up Position Pull ups	Climb Up Position Pull ups 1 sets, 4 reps	1		4	--:--	Upper Body: Warm-Up
	Climb Up with Assistance	Climb Up with Assistance 2 sets, 2 reps	2		2	--:--	Upper Body
	Dynamic Pull with Assistance	Dynamic Pull with Assistance 2 sets, 2 reps	2		2	--:--	Upper Body
	Clap Push Ups	Clap Push Ups 4 sets, 4 reps	4		4	--:--	Upper Body
Use a fast standard push up if you can't do clap ones
	Kneeling Arch Pulls	Kneeling Arch Pulls 2 sets, 10 reps	2		10	--:--	Upper Body
Can be done on a wall or bar
	Dish Arch Jumps	Dish Arch Jumps 3 sets, 8 reps	3		8	--:--	Upper Body
	Toes to Bar	Toes to Bar 1 sets, MAX reps	1		MAX	--:--	Upper Body
	Knees to chest	Knees to chest 1 sets, MAX reps	1		MAX	--:--	alternate
If AMRAPS are less than 6 reps do an extra set
	Pull Ups	Pull Ups 1 sets, MAX reps	1		MAX	--:--	Upper Body
If as many reps as possible are less than 6 reps, do an extra set