Change of Plans

Well due to lack of money and knee pains i had to miss out bottom level sadly, also it looks like i will also miss the War & Peace Show this year instead I'm going down to Dover on Saturday to watch Dover Athletic v Gillingham with a mate, still got Ramsgate v Whitstable to look forward to also Leo's Bday Party down Folkestone on Saturday 28th day before Ramsgate Jam so exciting and packed weekend when i can say goodbye as I'm heading up North for 3 days for the Traceur Gathering.

Thanet Times contacted Paul on Thursday to say if we were are for the photo shoot on Friday (Today) which we declined because of a couple of reasons. 1 Too short notice to prepare and some of the group are at work or school 2. It was meant to raining and it did so we will hopefully sort something out soonish.

If the problems continue im going to go see ex Charlton Athleic Physio George Johnson he works with a number of Kentish Football Clubs and i think he has a clinic in Herne Bay as I'm fed up with Doctors saying nothing is wrong or not sure.

Bit extra:

Early morning of Saturday 21st July tune in to BBC London Breakfast TV to catch Stephane, Dan and Forrest being interviewed about the growth of parkour and Parkour Coaching's teaching of the discipline. The piece will go out live and is scheduled for a 7.40am start.

Parkour Documentary, 'Jump Westminster', will premiere on the Community Channel (Sky 539 & Virgin 233) on Saturday 28th July 2007. 3.30pm.

Thats All Peace

Update on Present Things

We'll it has been a busy week trainings in the rain and planing out my month of events.

02/07/07
I finally got the long awaited confirmation of the TRACEur Gathering 2007

Full Details are on the trace site.

This is the list of people who are heading to Edale on the 31st of July till the 3rd August:

Bolanle Ajayi (Bola)
Tariq Amawi
John Bartlet (Serious John)
Joseph Barton (Joe)
Scott Bass
Ashley Benningfield
Luke Bescoby
Alistair Brash (Alistair)
Stephen Brewis
Hue Bristowe (Flipp)
Jack Britton (Jak)
Luke Brown (Brownie)
Carl
Dean Cheetham (Beancheesandham)
Ian Chisman
Owen Covill
Ben Davies (Blake)
Ben Dean (Ben Christian)
Julian Donovan (Jin)
Philip Doyle (Cuzzy P)
Joshua Dyer
Chris Egglishaw
Chris Englefield (Dizzy)
Morgan Evans (Morgsta)
Craig Flanagan (Flan)
Ryan Flemming
Samual Gainey (Gainey)
Karen Garstenauer
Christian Gerrans
James Gibbs (Jinx)
Andrew Gorman
Jack Grange
Jake Harris
Joshua Hollyhead
Niomi Honey
James Howes
James Hughes
Adam Hurford
Tim Hurst
Jamie Hutson
Neil Hutson
Chris Ilabaca
Danny Ilabaca
Hollie Johnson
Rich Jones
David Kelly
Kevin Kendaru
Jim Key
Shaun Knight
Peter Laffan
Adam Laybourne
Toby Leckie (Lecko)
Timothy Longstaff
Clair Lovejoy (clair*)
Justin Lzatt (Blurz)
Liam Macdonald
Benjamin Marsh
Paul Maunder
Kieran McDonald
Luke McGuire
Scott McQuade
William Meadowcroft (Labrat)
Borek Mikeska
Moses
Brad Moss (Binary)
Anthony Munday
Matt Nicholson
Ben Nuttall
Lucy P
Stuart Palmer
Teige Palmer (Teg)
Joe Parker
Jonathon Parker (Fezz)
Richard Parris (Space Boy)
Jake Parry
Timothy Pearce (Supafly)
Stuart Pembery (Snap)
Tom Pollard (Tee Pee)
Martin Pugh
Jonathan Rellis (Cable)
Mark Riley
Louis Robinson
Ryan Robinson (Ryan robbo)
Alex Ross (DOOM)
Shane Rounce
Chris Rowat (Blane)
Edward Sampson (Wypk ed)
John Scullion (Skullz)
David Sedgley (Feraess)
Tim Shieff
Antony Sillett
Luke Sims (Sims)
Daniel Smith
Spencer
Wayne Starkey
Lauren Stokes
Calum Strachan (Shaolin)
James Sutton (Floyd)
Tracey Titman
Tereza Tkacova
Benjamin Tumilty (Tumo)
Daniel Tyler
Charlie Walker
Christian Waller
Billy Watkins
Susie Wheeldon
Robert White (Rob)
Rupert White
Thomas Whyte
Paul Withers
Alexander Winslow
Josh Woods
Daniel Wood

I'm looking so forward to meeting and training with these people some I've already met and trained with most i haven't also just the general experience of being with traceurs from all over the UK with different backgrounds etc with the same interest as myself in movement and strong passion for Parkour.


04-07-07
That's not all i got add MSN, his name was Benedikt he is a Austian Traceur coming over to Canterbury for 3 weeks at the start of August and asked if we can train together, show him the spots share knowledge i was more then happy to say yes so after the gathering I'm going to spend some time in Canterbury with him and the others who regually train there so also looking forward to that.

05-07-07
Got a e-mail from my local paper The Thanet Times looking to do a article about Parkour and i guess on myself and the Thanet Scene, I am very willing as long as it gives out our message and poritive view of parkour I'm going to speak to some of the lads on Saturday on their views and either myself or Paul (A community Outreach Worker) will get in contact with them and see if we can arrange a date.

I'm also back on the Cod Liver Oil which doesn't taste bad anymore i kept forgetting to get it but now i have, I've been studying barefoot training and the articles i have been reading are very interesting and helpful, I'm going to walk like a fox more often.

That's it for i cant thing of anything else to type down so Bye Bye.

-Munday

July Dates of Intrest (Trainings & Events)

Tuesday 10th - Ramsgate Conditionings

Wednesday 11th - Ramsgate v Gillingham (7:30pm (at) Southwood)

Thursday 12th - BL, Canterbury

Saturday 14th - Ramsgate Trainings

Thursday 19th - BL, Canterbury

Saturday 21st - War & Peace Show, Hop Farm, Paddock Wood

Thursday 26th - BL, Canterbury

Saturday 28th - Ramsgate v Whitstable (3pm (at) Southwood)

Sunday 29th - Ramsgate Jam (12 (at) Train Station)

Tuesday 31st - Traceur Gathering

New Training Regime and Weekly Planner

New Training Regime

This Regime is to help maintain my overall Health & Fitness and improve it steadily.

WEEKLY PROGRAMME WITNESS THE FITNESS

MONDAY: REST/RECOVER

06:30 - Wake Up
07-00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 - Study/Meditate
10:30 - Meal 2 Snack
11:30 - Relax/Entertainment
13:00 - Meal 3 Lunch
14:00 - Relax/Entertainment
16:00 - Meal 4 Snack
15:00 - Work Hour
18:00 - Meal 5 Dinner
19:00 - Family Time
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

TUESDAY: RAMSGATE BODY CONDITIONING/FITNESS TRAININGS

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Body Wash/Check Over
09:00 - Cardiovascular & Stamina Endurance Workout
10:30 - Meal 2 Snack
11:30 - Lower Body Session
13:00 - Meal 3 Lunch
14:00 - Back & Abs/Upper Body
16:00 - Meal 4 Snack
15:00 - Computer
18:00 - Meal 5 Dinner
19:00 - Relax/Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

WEDNESDAY: REST/RECOVER - GYM SESSION, CANTERBURY

NOTE: If for some reason I cant attend Gym, I will stick to Monday’s Routine.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 - Rest/Recover
10:30 - Meal 2 Snack
11:30 - Rest/Recover
13:00 - Meal 3 Lunch
14:00 - Rest/Recover
16:00 - Meal 4 Snack
17:00 - Computer Hour
18:00 - Meal 5 Dinner
19:00 - Travel Ramsgate to Canterbury by Train
20:00 - GYM at Canterbury High School
21:00 - Snack at GYM
22:00 - Finish Gym
22:15 - Travel Canterbury to Ramsgate by Train
23:00 - Body Wash
23:30 - Sleep

THURSDAY: BOTTOM LEVEL, CANTERBURY CONDITIONING

NOTE: If for some reason I do not attend BL, I will stick to Monday’s Routine.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Body Wash/Check Over
09:00 - Relax/Entertainment
10:30 - Meal 2 Snack
11:30 - Relax/Entertainment
13:00 - Meal 3 Lunch
14:00 - Travel Ramsgate to Canterbury by Train
16:00 - Meal 4 Snack
17:00 - Bottom Level Canterbury Conditioning
18:00 - Bottom Level Training
19:00 - Bottom Level Training
20:00 - Finish Bottom Level
21:00 - Travel Canterbury to Ramsgate by Train
22:00 - Entertainment/ Meal 6 Snack
22:30 - Body Wash
23:00 - Sleep

FRIDAY: REST/RECOVER

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 -Rest/Recover
10:30 - Meal 2 Snack
11:30 - Relax/Entertainment
13:00 - Meal 3 Lunch
14:00 - Relax/Entertainment
16:00 - Meal 4 Snack
17:00 - Entertainment
18:00 - Meal 5 Dinner
19:00 - Relax/Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep


SATURDAY: RAMSGATE TECHNIQUAL PK TRAININGS & RAMS GAME

NOTE: If i’m going to a away football game then I will miss the training due to traveling but some games I plan to travel really early by train instead of coach and explore the town.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Body Wash/Check Over
09:00 - Computer Hour
10:00 - Ramsgate Trainings
10:30 - Meal 2 Snack
11:00 - Ramsgate Trainings
13:00 - Meal 3 Lunch
14:00 - Finish Training/Travel up Southwood
15:00 - Ramsgate F.C Game Kickoff
16:00 - Meal 4 Snack
17:00 - Ramsgate Game Finishes
18:00 - Meal 5 Dinner
19:00 - Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

SUNDAY: UNITED KENT MOVEMENT PK JAM

NOTE: Can vary due to Travel, Time, Weather, Location all depends.

06:30 - Wake Up
07:00 - Meal 1 Breakfast
08:00 - Bath/Check Over
09:00 - Computer
10:00 - Travel to Location where Jam is set at
10:30 - Meal 2 Snack
11:30 - Be at Meet Up Spot
12:00 - Jam Starts
13:00 - Meal 3 Lunch
14:00 - Jam Training Continues
16:00 - Meal 4 Snack
17:00 - Jam Finishes
17:30 - Travel from Location back Home
18: 00 - Meal 5 Dinner
19:00 - Relax/Entertainment
21:00 - Meal 6 Snack
21:30 - Body Wash
22:00 - Sleep

RAMSGATE TRAININGS IN MORE DETAIL;

Tuesday

09:00 - 10:30 (90 Minute Cardiovascular & Stamina Endurance Workout)
09:00 - Walking (30 Minutes also includes some dynamic stretching)
09:30 - Stair Climbing to Running (10 sets of 112 Stairs)
10:00 - Jogging (3 Miles 30 Minutes)

From Wikipedia, the free encyclopedia

Jogging is a vaguely-defined term which generally refers to a type of slow running, previously called "roadwork" when athletes in training, such as boxers, customarily ran several miles each day as part of their conditioning. In the 1960s to 1970s the word "roadwork" was mostly supplanted by the word "jogging" and this form of running became quite popular among many people at that time, mainly throughout the Western world.

The definition of jogging as compared with running is not standard. Dr.George Sheehan, a running expert, is quoted to have said "the difference between a jogger and a runner is an entry blank". Others are usually more specific, defining jogging as running slower than 6mph (10 minute per mile pace).

A jogger is also a derogatory term for a competitive runner who lacks speed, endurance, form, etc.

Jogging is a "high-impact" exercise that places strain on the body, notably the joints of the knee. This is actually one of the fundamental benefits of the exercise, as the impact drives growth processes in the areas of the body stressed by that impact.

Jogging is the activity i’m going to mainly focus on to improve my Cardiovascular health, bone density and physical fitness, starting off 3 miles along the beach and back on top of the cliff Ramsgate to Dumpton 10 minute mile to start off for the first month.

11:30 - 13:00 (90 Minute Lower Body Session)

Lower Body is stronger then my Upper Body a lot my Quads are quite strong but still there is loads of room for improvement…

Glutes, Quadriceps, Hamstrings & Calves

2 x 5 One legged Glute Bridges -
5 x 10 Lunges - Hamstrings, Quadriceps & Glutes
5 x 10 Air Squats - Hamstrings, Quadriceps & Glutes
5 x 10 Split Jumps - Hamstrings, Quadriceps & Glutes
5 x 10 Jump Squat - Hamstrings, Quadriceps & Glutes
Quadrupdrel Movement
5 x 10 Step Ups
5 x 10 Box Jumps
5 x 10 Pistols on each leg (50 per set)
5 x 10 Standing calf raise
25 3ft Barefoot squat Precision Jumps
50 7ft Normal Precision Jumps (Land stick them for 3 seconds and repeat)

14:00-16:00 (2 Hour Session for Back & Abs/Upper Body)

Pectorals, Lats, Deltoids, Trapezius, Triceps, Biceps, Abdominals & Lower Back

5 x 100 = 250 Push Ups
5 x 10 pushups with hands spread wide to focus on chest
5 x 10 pushups hands normal
5 x 10 pushups with hands touching to focus on triceps
5 x 10 Bent Knee pushups
5 x 10 Wall pushups

5 x 10 = 50 Chin Ups
10 x chin-ups with hands as wide as possible
10 x chin-ups with hands quite wide
10 x chin-ups hands normal
10 x chin-ups with hands quite close
10 x chin-ups with hands touching

5 x 10 = 50 Pull Ups
10 x pull-ups with hands as wide as possible
10 x pull-ups with hands quite wide
10 x pull-ups hands normal
10 x pull-ups with hands quite close
10 x pull-ups with hands touching

Plank ( Hold the push up position until you physically fall)
5 x 10 Sit Ups
Crossover Ab Crunch
Reverse Crunches
Opposite Arm & Leg Raise
Ab Bridge
5 x 10 = 50 Tricep Dips
5 x Muscle-Ups
5 x Locusts
5 x 10 = 50 Climb Ups

Ramsgate Saturday Trainings:

11:00 - 14:00 (Lunch at 13:00)

This is technical training I will work on speed, fluidity, routes, movements in parkour etc.. As well as tracesitting the youngens and making sure they are occupied.

Be Spending the time at 2-3 spots to get more training in.

Bottom Level Thursday’s Conditioning in Canterbury

BL - Bottom Level varies week to week but is some decent hardcore training with other fellow traceurs in and around Canterbury, Kent led by Jason.

Our local version of Blane’s famous Hell Night.

Sunday’s PK Jam

The location where the jam is held varies every week check out UKM'S link for more info.