Munday's Parkour Training Blog

Post dedicated to R.P.T x

2008-06-03T18:28:00.002+01:00

What inspired me back into Parkour well i was unhappy been stuck indoors for so long being the opposite of what i wanted to be, i saw these young new Traceurs out training with smiles on their faces while i stopped and spoke to them i taught them a little of what i knew which already i felt a little bit more involved i told them i will see them around and i did.

Step by step i started training with these lads who call themself's RPT - Ramsgate Parkour Team they are very good technically for their ages and with the right attitude mentally and physically will go far once i feel ready i will meet up with my other family UKM - United Kent Movement and start to train hardcore again but for now just little by little getting to play with Parkour again i got to be able to last.

Traceur Gathering 2007

2007-08-04T17:57:00.000+01:00

Going to keep this short and sweet otherwise i be here for hours writing about it in detail instead of being out on the street training.

Well simply amazing i really enjoyed myself, learnt more about myself, friends met so many great traceurs.

I haven't been camping since the army cadets but this was way better then that it showed the passion and future for parkour, we raised £581.76 for the New Foundation's Charity which will help a lot.

Very successful and organised i feel thanks are in order firstly to Jason for starting up Trace and overall all his effort and that he has put into, Dave for making it happen organising everything making sure everybody was OK all the Trace Reps you were a pleasure to train with learn from and just great in general, and to everyone who turned up which made the atmosphere so exciting 24/7 the ninga battles, pillow fights, pranks, up in the peaks.

I loved the area so much and Sheffield is a beautiful city I'm so going next year and maybe before then.

TRACE GATHERING EDALE 2007

Change of Plans

2007-07-20T14:47:00.000+01:00

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

2007-07-06T01:49:00.000+01:00

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)

2007-07-01T22:17:00.001+01:00

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

2007-07-01T05:12:00.001+01:00

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.

Little Statement

2007-06-09T02:33:00.000+01:00

I would like to say that i no longer want to be affiliated with Urban Movement as a representative or practitioner of their group. I want what's best for myself and parkour so i have came to this decision to learn more and train more on my own, I will still help and pass on my present knowledge to anybody who wants to learn and know more.

Recently i have been thinking a lot, of what people have achieved in parkour and done to help a really big inspiration is Jason Matten, he has helped me a lot and another is Spence reminding me to respect my morals.

I'm starting to understand what parkour is and about, It is amazing how a little underground training method shared by a small group of friends in France, can become a worldwide phase everyone has their own personal views on it and all types of people have motives and ideas for it, some good some bad but that's the way the world is.

For me i feel only now that I've met parkour and that I'm a parkour student not a traceur as of yet, I'm hoping to go to the Traceur Gathering this summer and learn/train as much as possible from Traceurs whom have a lot more experience then me and i have the highest amount of respect for.

I want to keep getting stronger one step at a time and progress with my parkour while helping the new guys and having a laugh with mates, getting back as much as i put in.

Some time in the future i hope to start a small organisation/movement dedicated to parkour with none of the showing of, competition and politics crap just a group of people in my area bought together to train share the same passion for movement and help each other and themselves to get stronger.

I wish Lewis and all of Urban Movement as well as a new team set up by old members of the RPK called Ramsgate Freeflow the very best in the future and keep up your training and your goals as well as everyone else in the world.

I hope you understand and respect this decision of mine.

-Munday

P.S To Urban Movement I will be at the meeting on Monday to explain fully and say my intentions for the future.

06/06/07 Little Update

2007-06-06T02:47:00.000+01:00

Well my foot was healing but i riped the scab of while taking my sock off so I'm resting it some more, i saw a post from young MR Phil Doyle one of Next-Gen really safe, he is doing the 2007 London 10K run for Charity i wanted to do it but it is closed for entries and i don't think I'm prepared at the moment it is only a month away i will try and sponsor him via my dad's card asap and wish him all the best on it, as well as Jin's 4 mile cat crawl hopefully next year i will be doing something similar to these events also to help the world and the PK community as well as better myself.

My good mate Sniper has got his new trace joggers through the post and wore them on Saturday he was well chuffed and it showed because he trained like a mad man and was really inspirational to our young followers who have just started aged 12-14 around 6 of them may help them form a Ramsgate Next-Gen haha

I have set a set time and place to train every week in Ramsgate which is on Saturday meet at Boundary Park Toilets at 10-11 then we move on around in a circle finish around 2ish.

Sunday is when i go to a Jam with UKM usually every week missed out recently due to money etc but hopefully be heading to Folkestone at the end of the month.

I also wanted to set up a conditioning night in Ramsgate like Blane's famous Hell Night for myself and a few others willing to train hardcore but the police are planing to place curfew's and bans everywhere and the gangs with alcohol in them and muggings etc etc it doesn't look like it will go ahead.

I left a post on the UKM Forum's saying Thank You it is nearly a year i think since i first met a few of them then as the Street Monkeys in Sittingborune for a workshop i let out a bit of my dark past which i have kept inside of me because i was scared and don't like spreading it but these guys have really helped me and been great friends like a second family so i felt so much better that i expressed how i feel and a bit more of my background.

It is such a shame my camera broke last year at Butlins because i want to film my progress and recent trainingz to show but soon hopefully maybe a early bday present i may get one.\

My memory extension card has lost of all it's data all my game saves gone i went mental at first but wasnt too botherd really because i havent played the ps2 proply in weeks i stil havent completed FF12 which i said i do staight away parkour is luring me away from the Fantasy world and computer games and putting me in the real world making me want to live like those fantasy characters who can do amazing stuff but in real life with my body i cant explain fully but will think about it.

Well think i go now peace and have fun.

-Munday

Ramsgate to Canterbury 20 Mile Trip 30/05/07

2007-06-01T00:05:00.000+01:00

I was meant to do a 26 mile walk to Faversham for a jam to test myself physically and mentally on Sunday 27th, but sadly the rain spoiled the day and the jam was called off, On Wednesday some fellow traceurs planed to train in Canterbury for the day before Gym so i thought it be a great opportunity to walk it the day before i checked the weather planed the trip everything and told a few mates if they wanted to join me.

Total Distance of the trip was meant to be 17.13 Miles (27.57km) est Duration: 5 hours, 43 Minutes.

Wednesday Morning weather looking good, I woke my self up with a nice bath sorted myself out rang Matt and Mark 2 people who said they will come with me both was half asleep anyhow i was still going with if they came or not i was determined to do this trip i left mine at 06:15 check myself over to see if i was ready to go. This is the route i took with some picutes.

1. Depart on Boundary Road (A255), Ramsgate For o.35 Miles Time (06:30)

<<< (The old vandalised Toilets nice little training spot by Boundary Park)

2. Continue Straight ahead onto Park Road (A253) 1.03 Miles

I stopped at a 24 hour garage at St Lawrence in Ramsgate to get supplies when Matt phoned me he said he was coming and to wait for him this was at 6:45 and he got there at 7:10 so then we left.

3. Turn right onto Canterbury Road East 0.57 Miles

4. Enter the Lord of the Manor Roundabout 07:30

At this point i was hoping Mark will phone me because he lives pretty near but he didn't so it was just me and Matt to do the trip.

5. Turn Right onto the (A299) For 2.77 Miles

<<< (Matt showing the thumbs up 15 Miles to go)

Well we did got out of Ramsgate ok and into Cliffsend up till where the pavement stopped. We were looking at the road cars doing 40 no where to go i see this sign saying footpath so i thought we take a detour so we went down this footpath.

6. Detour via a Footpath then under a Railway tunnel to some field with stinging nettles and weeds. For a extra 1.5 Miles

<<< (The Footpath lol in the background you can see a fence thats the road and where Manston Airport is).

<<< (The Field this was a bit*h to get though).

7. Arrived at St Augustine's Golf Course, now winging it along Cottington Road then Grinsell Hill & Foxborough Lane For 1.7 Miles.

We realised we were parrell to the road we were meant to be on and right beside the train track for some of the way heading towards Minster.

<<< (The tain track)

8. In Minster just about to get back on route at Minster Roundabout. Time 08:45

<<< (Me being a idiot pointing to the sign in Minster)

9. Enter Minster Roundabout For 0.05 Miles

10. Turn left back onto the A299 For 1.54 Miles

This is where we started Barefoot walking and a bit of running which was fun.

<<< (Me hugging not humping the signpost).

11. Enter Monkton Roundabout For 0.04 Miles Time 09:28

Been Traveling for 3 hours now, drinking lots of water and munching on healthy snacks on the way. So Far So Good But i knew this was the beginning and it was going to get harder.

12. Turn Left onto A253 For 1.85 Miles

13. Bear Left onto Island Road (A28) For 5.81 Miles

We arrived at Sarre walked past the Windmill which was closed, then onto Island Road we had just left the Isle of Thanet, over the River.

We got to Upstreet where we went into the only shop in the Village a post office to get some food, we had about 5 minute rest and then we were off again.

<<<(Me trying to pose FAILED half way on Island Road time 10:28)

Staying on Island Road all the way up to Hersden kept going strong we were on our way to Sturry i was receiving lots of phone calls from Mark & Chris but couldn't hear them due to the traffic they decided to come to Canterbury by train lazy traceurs.

15. Continue straight ahead onto Sturry Road (A28) For 0.99 Miles Time 11:36

At this point we were starting to really feel the strain in our leg muscles as well as Matt having a blister on his foot we felt like stoping at the Sturry Station and getting the train but our willpower to finish was strong enough to carry us though.

By this time Mark and Chris phoned me again Mark had already arrived in Canterbury only a 20 minute train journey and Chris was getting ready in Margate to come.

16. Arrived at Canterbury Time 11:50

We made it to Canterbury then we started heading towards Canterbury East where it was already too late Mark phoned me and said that no one was there when on Castle street because of the rain i thought the car park Bottom Level came into my head so we had a look and we see 15 people all hyped up training which was a sigh of relief at first.

Jason was looking very sharp, everyone was having a laugh doing conditioning exercises, playing some games i really wanted to join in and get training but my foot and leg muscles were hurting i tried to train a little but couldnt last.

I wanted to go to the gym but i didnt have money, we went out to train in Canterbury when the weather cleared up had some fun then we said our goodbyes and got the train home. WHAT A DAY

I'll feel really satisfied for making it and as im writing this 2 days later still got a numb feeling in my legs, Im sorry for the lack of pictures and the quality as we were in a rush and i only had my phone.

Peace,

-Munday

Ramsgate Trainingz 22/05/07

2007-05-31T21:15:00.000+01:00

Well training at night is getting harder to do around my Town of Ramsgate because of distraction's e.g Gangs, Drunk People, Police etc... so i decided to get a early night and train in the morning i woke up at 5:00 got ready and out i went to a spot around 8 minutes away called the Monkey Rocks (As the pics above show), I let my breakfast go down got some fresh air once i felt woken up i had a nice 40 Minute warm up which consisted of 5 Minutes Joint Rotations, 8 Minutes of Aerobic Activity, 15 minutes dynamic stretching exercises 12 Minutes general and event specific drills which was some rock combinations barefoot up and down on both sides.

06:00 Still barefoot i decided to do some conditioning on these stairs that lead down to the seafront so i ran down them on every stair to the bottom and back up 112 in total i counted on the way down and up i done this 14 times when my heart stoped me because it was pumping like mad. (The Stairs Below)

You can see in the pic 4 stairs then a big stair next i running jump land on the big stair continue to the bottom and back up to the top very tough on the feet but i soon got use to it i done this 3 times. Next up was some balancing on the edge walking up it got scarier because the rocks are so irregular and the drop but it was fun.

06:13 I thought i have a little rest before moving onto Quadrupedal, you most know what i did next i went up and down on all fours on my second time i done push ups to go it didn't matter about the time it took just that i completed the task i set.

07:00 I then ran barefoot though town to Wilkinson's to train here's some pics of the spot.

I took it one step at a time starting at the top and precision up and then back down the spot where my bag and jacket is in the pics is where i got up to doing 30 reps also a lamppost jump from the kerb in the second pic, In the future when i feel ready I'm going to arm jump the lampost form the wall in the first pic, I also spent some time here drilling passments working on foot and hand placement.

08:00 I then tried those bodyweight exercises that i mentioned in a earier post for a while and moved up to some scaffolding where i trained on my laches and dyno, bodydrops 10 reps i finished the morning off with a 20 minute run, 10x10 tricep dips, 180 Push-Ups, 50 Chin-ups, 100 Calf Raises, 50 Pistols each leg, 100 Sit-Ups, 50 Pull-Ups, 3 Muscle-Ups.

Finished at 09:25 around 3 hours barefoot and i felt great as i walked slowlyback home covered in sweat and had a nice rest till the afternoon lol when Matt phoned saying he wanted to go training today haha.

Methode Naturelle

2007-05-19T02:22:00.000+01:00

“Any man*, whoever he is, if he really wants to live his life to the full of his abilities, has towards himself some physical duties to fulfil, just as he has, in another point of view, some moral duties to perform and some social obligations to respect. These duties constitute « physical morality ». They can be embodied in a double formula: to develop oneself and to preserve oneself.”

*all humankind, man, woman, child, from birth to adulthood.

Appearing in France in 1905 and elaborated by Georges Hébert (1875-1957), the Natural Method is more than a simple concept of training for the body, it is a genuine physical and moral education method, based upon reliable experience and on over a century of history. Here is the definition given by the inventor himself:
“A methodical, progressive/graduated and continuous action, from childhood to adulthood, aiming to ensure integral physical development; to increase organic resistances; to highlight the aptitudes in all kind of indispensable exercises, both natural and utilitarian; to develop the energy and all the other qualities of action; finally to subordinate all physical and manly gain to an idea of a prevailing moral: altruism!

Training by The Natural Method privileges movement in all its forms. The exercises are classified into 10 families which are:

Walking
Running
Jumping
Climbing
Quadrupedal movement ( moving on all 4 limbs)
Balancing
Lifting
Throwing
Defence
Swimming

All these exercises flow from one to another during a session of 40 to 60 minutes and enable complete and utilitarian physical development. Moving about, flexibility, freedom of individual action, continuity, alternation of effort and graduation of the intensity of work are the main teaching principles of the method. The sessions take place preferably outdoors in purpose-built spaces or not, but can also be held inside for reasons of convenience.

The Natural Method is intended for people of any condition regardless of age, sex or starting level of fitness. It has a practical and immediate application in everyday life, as well as in emergencies or danger, giving the ability to assist others in whatever form.

The motto of the method, « to be strong to be useful », is in fact the condensed formula of the following sentence:

"One's got to be strong to be useful, not only to oneself, but to others”.

From http://methode-naturelle.com/

The main reason i posted this up is to remind me of where parkour orginated from and remind others or show them Georges Hébert method.

New Training Ideas.

2007-05-09T01:54:00.000+01:00

I recently went over to Whitstable a 35 minute train journey from my hometown of Ramsgate in Kent, to train with a traceur named Matthew Spencer otherwise known as Spence.

It had been quite a while since we last met up and trained together with me i had Matt aka Afro and Chris aka Sniper i waited at the train station for Spence to come along he did barefoot i done some barefoot training way back in my days as a Army Cadet and when i first started taking Parkour Seriously but never walked around most of the day like it, two more locals came along and off we went on a nice sunny afternoon to warm up had a great day out training at all the spots trying new ways of moving.

Next Day was Sunday 6th and i wanted to go out to Ashford to a Jam but couldn't lack of Money, some new students to parkour came over to train with me i know one of them from about 2 years back at Cadets so i met them and started to train barefoot i noticed how my skill was very limited so i thought i take it easy learn to walk again like a toddler.

Monday 7th Normally i rest on Mondays recover from the Jam, but Chris came over to train, Rain spoiled our day a little and i had to rush to the car park for cover and to put my trainers back on. We went back to mine watched one of the funniest films on the planet Feat Tom Green wont say the film lmao, then back off out where i met Jorge & Tom 2 more interested in Parkour.

Chris went back home and the evening i spent helping Jorge & Tom take it one step at a time progressing slowing knowing what they are doing and why they are doing it. I was impressed by the determination and the slight progression i saw and i noticed that the little workout was good for them.

My new goals are to:

Set up a Night (Most Likely Monday) of hardcore conditioning in Ramsgate for the 8-12 dedicated learners that want to get stronger. Thanks to the success and idea of Blane's Hell Night, and Jason's Bottom Level.

Keep training Barefoot Walking-Running to improve my Balance and strengthen my feet.

0n a Saturday Afternoon now the Football Season is over and it seems summer is here go for a nice controlled run along the beach 2 miles with whoever wants to join me and back though a park along the clifftop.

Overcome some mental aspects due to a recent injury and build up my health and fitness back to normal and beyond.

Some Bodyweight exercises i have just started to help my training I'm a total beginner with hardly any background with these not much Gymnastics/Martial Arts etc so will take a while to progress to a steady level but I'm willing to try and not get frustrated.

Handstands - I'm totally useless tbh, I don't try because of that fact but when i have time alone on some nice grass with a bottle of fresh water i will spend some time trying these.

L-Sit - I tried one and failed landed straight back down on my ass, i need to build it up and practice more with the right strength so i added this to my list.

Pistol Squat - Pistols i feel I'm pretty OK at but i know in my mind they can be so much better so my goal is to increase my leg strength by improving my Pistol.

Elbow Lever - A fairly simple skill i think but still need to train and train on this.

That's it for now more stuff to come soon hopefully with pics.

SAVE PARKOUR KEEP PARKOUR FREE

2007-05-09T01:41:00.000+01:00

This community supports PARKOUR, not COMPETITION - Run Without Rivals!
The members of this community stand firmly against the idea of organized parkour competition.Our reasons:\

ONE: We don't believe in elites. We don't believe in any form of selection among practitioners. We don't believe in the necessity of any form of hierarchy of performance among practitioners. We believe to be "the best" doesn't mean anything in parkour, because winning or losing don't mean anything in parkour philosophy. We do not accept such a drive as part of the parkour philosophy.Instead, we believe the drive to train should always and only come from within.We strive to be stronger for ourselves and others, not against people, but with and for others.Therefore, we reject and disregard any form of rivalry between practitioners.Instead, we value mutual respect and solidarity in making progress as individuals and as a community.

TWO: We believe it stands against the philosophy of parkour to compete to win or earn anything that is not part of parkour values, such as medals, prizes, trophies, money, fame, recognition, or glory.Same goes about showing off for a crowd.Instead, we look for priceless and beneficial outcomes to our actions. We also look for benefits we all can share.We are givers, not takers.

THREE: Competition encourages the unready to sacrifice their health for early victories, or to reach a ranking that has no true meaning. It forces elite competitors to constantly and repeatedly endanger their most precious good, health, because of obsession and obligation of victory, and whatever is at stake as a direct consequence of it, including money, rank or status, pride, and also professional or sponsoring contracts and profitable commercial deals.It leads competitive practitioners to unbalance their training and focus only on the specific skills needed to win, leading to chronic injuries. Despite official denials, doping is most of the time involved in every level of competition, that money is involved or not. We believe the physical consequences of competing at high level goes against the philosophy of parkour which emphasizes on moderation and the necessity of enduring. Instead, parkour is a humble, patient and lifelong discipline, and the human body requires incremental conditioning to ensure its resistance and longevity. Moderation is a truly important value of parkour and an indispensable quality in order to preserve oneself and for the body to endure. Therefore, we reject whatever goes against moderation and that impairs the body.

FOUR: Parkour doesn't belong to corporations, sponsors, medias, and people sitting at home to watch. We believe we must not accept activities and plans that are abusively called parkour, that misuse its name and hijack its image to draw public and medias attention to something that is NOT parkour, despite the resistance of the majority of the community against such intentions.Instead, we affirm parkour is a non-competitive discipline that belong to all practitioners, to the local communities, to the teams and friends, and to the human race as a whole. We believe we must stand together against ambitions that do not reflect the original philosophy of parkour and that are disrespectful to the parkour philosophy and the parkour community. Competition is not inevitable - it is just another obstacle! Support original parkour, keep our discipline free!

(written by TK17/Erwan)

April Update

2007-04-27T00:40:00.000+01:00

Been really low on money, and time so i missed bottom level and gym in Canterbury for the last few weeks. I did attend the Maidstone Jam on the 1st had fun, good to see to Serious John again highlight of the day was Liv striding Matt while he was hanging from the crossbar of a goal lmao.

Did pop over to Canterbury on Thursday 5th and met some really inspirational traceurs who i respect a lot, that had come down to visit Jason and Liv. Jin, Teg, Joe, Guy & Phil hope to catch up some time in the summer maybe.

Sunday 8th Canterbury Jam Thanks to Leo for the pic.

Wednesday 11th some young peps turned up at my door wanting to learn train they have been following me about now and are determined i let them learn from their mistakes don't and try to advise them so they progress naturally. I overworked my self a little this day and while they were getting something to eat i attempted a sideways rail precision and based my shin it didn't hurt i thought it was just a graze so i continued with my trainings into the late evening with some cat pass precisions and pop vaults. Then i started to feel pain so i had a look and it had swelled up into a big lump looked like a second kneecap.

After resting with ice for some days. I felt i go do some light training on the 15th in Herne Bay with some others done some nice rock training.

I've been focusing a bit more on my upper body and noticed some improvements as my climb ups & muscle ups are more fluid and take up less energy then they use to.

22nd Faversham Jam i turned up late again really need to leave earier and stupid rail replacement bus service oh well, walked around with Sniper & Nye for 4 hours in the heat i feel sorry for the marathon runners that day really do, we played in the park and we finally met Dizzy, Leo and the rest played some games which Rob and Sniper were the main victims not going into too much detail.

New Training Programme

2007-03-05T01:28:00.000Z

Recently, i hurt my ankle but with the R.I.C.E method it has healed in 4 days, i have missed Gym and Bottom Level for couple of weeks now, sorry guys but i have been training and conditioning with Phobia and some others in Ramsgate, also found a great place for a night mission but is quite danergous and think it is best for a small group, i begged my Mum to get some cod liver oil and Multivitamin Tablets with extra Iron as i spent all my cash on Final Fantasy 12 and the Guide lol, Seven Seas High Strength Pure Cod Liver Oil with Vitamins A, D & E and Triomega fish oil, i recommend it to anyone the oil helps maintain supple and flexible joints plus the vitamins maintain Healthy hair, skin and nails, good vision, stong bones and provides resistance to infections.

I have planed a new training programme just to get back to my usual self most of this is alone training in Ramsgate to focus just on my progression, when i feel ready i will make it harder.

MONDAY: REST RECOVER

Morning - Rest

Afternoon - Rest

Evening - Night Training/Conditioning in Ramsgate

TUESDAY: CARDIOVASCULAR & UPPER BODY TRAINING

Morning -

20 Minute Steady Run
10x10 slow Tricep Dips = 100 Tricep Dips

Afternoon -

4x15 Push-ups (Normal) 4x15 Push-ups (Hands Spead Wide) 4x15 Push-ups (Hands Touching) = 180 Push-ups
10 x Chin-ups (hands as wide as possible) 10x Chin-ups (Hands quite wide) 10 x Chin-ups (hands quite close) 10 x Chin-ups (hands touching) = 40 Chin-ups

WEDNESDAY: SUICIDES & LOWER BODY + GYM SESSION

Morning -

25 Suicides
4x25 Calf Raises = 100 Calf Raises

Afternoon -

5x10 Pistol Squats (on each leg) = 100 Pistols
50 7ft-8ft Precision Jumps
Quadrupdrel Movement -- Going up 20 steps quickly, Going down 20 steps steadily, rail and wall practice
Balance Exercises inc Rail Precisions and Lamppost Jumps

Evening -

Gym Session 2 Hours 20:00-22:00 (Canterbury)

THURSDAY: BACK AND ABS + BOTTOM LEVEL

Morning -

4x25 Sit-ups = 100 Sit-ups
Count Down Stomach Crunches from 5 down too 0 then back up too 5 = 30 Stomach Crunches

Afternoon -

10 x Pull-ups (hands as wide as possible) 10 x Pull-ups (hands quite wide) 10 x Pull-ups (hands quite close) 10 x Pull-ups (hands touching) = 40 Pull-ups
Muscle Up Practice
Double Tap Drill (Dyno-Bodydrop) 10 reps
Bottom Level Conditioning 4pm-7pm (Canterbury)

FRIDAY: REST RECOVER

All Day - Rest

SATURDAY: PARKOUR

Morning -

Decent Warm Up
Basic Fundermentals

Afternoon -

Climb-ups (10)
Tree & Scaffolding Training
Passements
Underbars
Arm Jumps

SUNDAY: WALK AND UKM PARKOUR JAM

Morning -

Brisk Walk 40 Minutes
UKM JAM 11am onwards

To progress more in Parkour i have to change.

2007-02-06T16:48:00.000Z

I was thinking over Christmas that 2007 a new start new way of doing things for me and my Parkour but I'm not good at sticking to things but now is the time to change for the better and sort out my life.

Sleep: My sleeping pattern is fucked to be honest and it is really affecting my training so i have now set a time which i try my best to stick too which is at 11pm 8 hours sleep wake up 7am on paper sounds easy, the main reason for me not sleeping well is TV, My Mum is addicted to those quiz shows try's to work out the puzzles for hours on end so the only time i get to watch TV is after that around 1 then either not get any sleep at all or go to bed at 9 in the morning which ain't healthy.

Fitness: I set up a fitness training programme for Parkour and my training for the Army this consists of a basic Warm-Up & Cool-Down, Steady Runs certain days of the week, Squats, Press-Ups, Sit-Ups, Calf Raises, Suicides, Circuit Training and a Brisk Walk on Sunday for 40 Minutes, each week i add more repetitions on and make it harder week by week to improve my fitness.

Personal Hygiene: Keep my body clean avoid diseases, after a hard night of conditioning and a jam going to have a cold bath.

Drugs/Alcohol/Smoking: This is a NO GO i don't smoke or do drugs and wont in the future. Alcohol i have cut down I'm sticking to 2 pints max at Football on Saturdays and only drinking on special occasions and a night out once a month.

Diet: A healthy diet is a must, but it's another thing I'm not very good at maintaining.

Breakfast: is the most important meal of the day, after sleeping the body needs good food to get you though the day if you exercise and train without breakfast, your body will start to eat your own muscle which is not good.

Pure orange/apple Juice, fruit smoothie, yoghurt, weetabix with sliced bannana strawberries, semi-skimmed milk, celery sticks.

Lunch: Chicken/Turkey/Tuna salad sandwich in brown bread, Grapes, Vitimin Water, Smoothie, piece of fruit, pasta

Dinner: Fish, salad, apple slices, potatoes, rice, green veg

Im going to have six meals a day. This doesn't mean overeat, this means cut all your usual portions in half and eat twice as often. This allows your body to digest the food easier as there is smaller amounts and since your never more than a few hours from more fuel, your body will always have energy.

Breakfast - 7:00

Snack - 10:00

Lunch - 12:00

Snack - 2:00

Dinner - 5:00

Snack - 8:00

Conditioning: Im fairly new to conditioning but know how much it will benefit me over time and important it is so im spending more of my time building up my body for Parkour, I'm going to try my best to attend and arrive on time lol at Bottom Level in Canterbury every Thursday, and set a night of alone training to focuson myself in Ramsgate Monday night best bet.

These are my aims to complete by the end of March 2007:

Press-Ups:
I really suck at push-ups and every time i try the bones in my left arm click and pop out feels wierd and puts me off, I can do 20 in one swift repetition and my aim is 30 by the end of the month adding 10 on each month.

Sit-Ups:
Another thing i aint really good at i will try to improve the quality of the sit up as well as the quanity i can do around 40 in one swift repition aiming for 60 .

Chin-Ups:
My upper body is very weak at the moment and im quite new to chin-ups i can do 10 in in one swift repetition aiming to double that so 20 Chin-Ups the target.

Pull-Ups:
Can do 5 same with the chin-ups aim to double it so 10 is the target.

Muscle-Ups:
In the gym when fully warmed up can do 5 nice ones, but ouside on scaffolding i stuggle to reach 2, im aiming to do 3 outside.

Climb-Ups:
From a arm jump position hanging from a roof i can do 8 swift reps aiming to double this so 16 is my target.

Pistol Squats:
I think i'm pretty good at pistols i can now do them on my weak left leg ok. My aim is to attempt 1 to 10 on each leg while on a rail so that will be 55 on each leg 110 alltogether.

Quadrupedal Movement:
Just going to practice this more and more till i find my rhythm more stair exercises and to improve my stamia of how long i can go for on all fours.

2006 A New Era

2006-12-29T22:39:00.000Z

2006 was a new start i started to take Parkour seriously, I spoke on msn to a street monkey called Dizzy who said come along to one of their jams i first went to a Street Monkey Workshop in Sittingborne it was a great day out and experience, I bought along Mark as well we met loads of cool traceurs learnt so much and really enjoyed training in the gym, the Sunday after i attended my first Jam i went up with two of the RPK Matt and Mark to Chatham and since then been travelling all over Kent and London meeting people training having a good time, my summer was action packed and i felt so happy with my parkour.

I was speaking to Spence a Whitstable legend he said he had been training with a guy called Jason Matten so i went to Canterbury to meet him he is well known and respected in parkour community for Sin-Clan and PKVM Parkour Video-Mag amazing he taught me so much by using a tree to train my body in the natural method then after he teaches parkour at Canterbury High School this is on every Wednesday.

In December 2006 Jason set up a conditioning Night in Canterbury a car park on Castle street every Thursday this is a regular thing for teams and traceurs alone to do to reduce injury and be stronger to move faster it is called Bottom Level and it is hard trust me about 10 of us go and i soon see the effect it is having on me.

Me and Lewis Todd (Phobia) had set up a community based team and project called Urban Movement to help people learn and get started in parkour.

The Beginning for Me

2006-12-29T16:11:00.000Z

Ok i started a blog for a number of reasons this Blog is about my parkour progression and other things to do with me or with parkour, i will update the Blog every week.

Ok for me my parkour journey started in January 2005 i was going though a tough time at home school cadets everywhere i was up late on night playing the ps2 i turned it off and on channel 4 i saw something that caught me eye i was impressed with what i saw the programme was Jump Britain and it was a programme on Free Running what really inspired me was John Kerr (Kerbie) what he said about how it had changed him.

It started from there i talked with friends about it around March time after spreading the word mys3elf and a mate of mine John Dickson set up a group called The Ramsgate Traceurs it had around 10 of us from school, cadets etc it soon grew at the time we all were new and it was just have fun muck around in the summer we changed our name to Ramsgate Parkour Krew we were all improving but were getting injures, people were taking the piss out of us but i didn’t care cos i felt good, i fractured my radius and was in a cast for 6 weeks i felt week mentally and physically and wanted to give it all up but i felt i have come this far love what i am doing and this is for me so i carried on the RPK spilt up members doing their own things noone knew what was going on.

In the winter training was hard but i met some Russian students who were over here to learn English they were more experienced and taught me and some of the RPK a lot i learned some movements they were called White Flying Angels after i realised if i want to progress i have to learn more and train more with other people i checked out forums websites learning more and more and put it into my training i wanted to pass on my knowledge on how parkour had helped me and what i learnt to others.