Okay, so.
As described in the weight topic. I'm too light, and I don't really like my fysical fitness too much. It's not 'prepared for the worst'. To solve this, I've put up some training. Next to power training, I've allso put up some small excersizes to pratice some general NO skills, as described below:
Warming Up:
* 2 minutes jogging
* 2 minutes controlled turning of the hips and the waist
* Stretching:
o 4-5 seconden per excersize
+ bend the front leg: stretch back leg! (2 times, 1 time per leg)
+ bend back leg: stretch front leg! (2 times, 1 time per leg)
+ Grab the ankle and pull it up to buttock height (2 times, 1 time per leg)
+ bend forward, legs straight: Touch your toes!
+ sit down, soles agianst eachother, press the knees away from eachother!
+ grab elbows, stretch, and pull sideways (2 times, 1 time per side)
+ pull the arm across in front of the chest, support by the elbow (2 times, 1 time per arm)
+ clasp the hands behind the back, turn the elbows inward and stretch the arms.
* 2 - 3 paced jogging
Power Training:
* 3 times X amount of Pushups
* 3 times X amount of Situps
* 3,2 km (2 miles) Running, do your best to improve your record untill you hit an adequate level (at least 16:36 minutes)
Parkour Training:
* Rolling
* Vaults
o monkey vault
o lazy vault
o speed-vault (after controlling the rolls properly)
o turn vault
o tic-tac
* Climbing
o the plank of paris
* Pop Vault (after controlling the climbing properly)
* Diving -> Roll
* Precision sprongen
* Climb a building!
Stealth Training:
* Cross the forest.
o Test yourself strictly on sight and sound, the system works on honesty to yourself! if you fuck up, you fuck up for yourself.
Infiltration Training:
* B&E your own house in the middle of the night
o Test yourself strictly!
o nondestructive!
* If you're confident enough: use the house or garden of the neighbours!
Cooling Down:
* 2-3 minutes jogging.
* 'Shake loose' your muscles.
Training Schedual:
* Power training:
o per two days
o Saturday, Monday, Wednesday, Friday, Sunday, etc.
* every saturday night:
o Stealth Training
o Infiltration Training
o New techniques/gear
* every sunday:
o Parkour Training
Offcourse, with this topic, I'm asking for feedback. What to add, what to change. If I get a firm, basic plan, all I have to do is stick to it. So if I have things all planned out: I'll be fine!
So, NO, what are you thinking about it?
Experimental Training
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Experimental Training
that's why roger podactor was murdered,
HE FOUND CAPTAIN WINKY!
HE FOUND CAPTAIN WINKY!
- Psychlonic
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Re: Experimental Training
For now, it sounds good. You should keep your physical training nice and easy, but still beneficial for you. Right now it's mostly a mental game. You have to develop a habit before anything, else you're going to get burned out and stop completely.
I stated a lot more on my thoughts about starting up in Therin's topic as well.
I stated a lot more on my thoughts about starting up in Therin's topic as well.
Knowledge alone is not power, it is the potential for power. That potential can only be unlocked through applying that knowledge and realizing the skill.
- stealththief
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Re: Experimental Training
For the parkour, you should add the gate vault, it keeps a low profile and is great for slowing a high fall. You can drop the monkey and lazy (well for NO anyways), for NO you only need, gate, turn, speed and/or two handed in terms of vaults, the rest are for situations night ops are two slow for. Apart from that the rest looks legit, but I'm not too structured with my training at the moment so I'm not the best judge...
Re: Experimental Training
Things you should definitely do if you want to see awesome all round improvements:
Pushups (wide spread, narrow spread)
Clap pushups
Crunches
Side crunches
Different kinds of planks/bridges (google it, on your belly, on your back, on your sides, on your ass, etc)
Chair dips
Pullups (palms facing in as well as facing out)
Squats
Bodyweight exercises like those give you a ton of usable strength, that's what I mainly stick with but I do weights and many other things too. Good luck.
Pushups (wide spread, narrow spread)
Clap pushups
Crunches
Side crunches
Different kinds of planks/bridges (google it, on your belly, on your back, on your sides, on your ass, etc)
Chair dips
Pullups (palms facing in as well as facing out)
Squats
Bodyweight exercises like those give you a ton of usable strength, that's what I mainly stick with but I do weights and many other things too. Good luck.
Fuck off.