Tutorial

																									

														
0.149
														
we're near the end of the series now and
													
																									

														
2.25
														
we're gonna have a look at some fun
													
																									

														
4.08
														
challenges I'm gonna give you some
													
																									

														
5.85
														
examples of things that you could
													
																									

														
7.41
														
potentially have a go at doing and try
													
																									

														
10.53
														
every now and again alright so the first
													
																									

														
13.2
														
one we're gonna have a look at is a
													
																									

														
15.15
														
mixed grip challenge so the idea is
													
																									

														
18.449
														
we're going to start with a normal
													
																									

														
20.699
														
pull-up and we're going to do four or
													
																									

														
24.06
														
five different pull-up progressions each
													
																									

														
27.3
														
with a different grip okay so the first
													
																									

														
30.3
														
one would be our normal pull-up from
													
																									

														
32.7
														
here you pull up and you come back down
													
																									

														
36.03
														
once you're at the bottom now the idea
													
																									

														
38.16
														
is to change one of your hands okay from
													
																									

														
41.489
														
here you pull up you come down again you
													
																									

														
44.94
														
change your grip so you're now both
													
																									

														
47.879
														
hands on the other side you pull now
													
																									

														
50.489
														
you're doing a chin up you come down you
													
																									

														
52.98
														
now then go back to putting that hand on
													
																									

														
56.37
														
the front so we're heading back towards
													
																									

														
58.199
														
doing a pull-up and again you pull and
													
																									

														
61.94
														
back down and then finally you go back
													
																									

														
65.58
														
to the pull-up position and back down so
													
																									

														
72.03
														
that's one round of doing it and you can
													
																									

														
75.119
														
make this as hard as you like usually
													
																									

														
77.64
														
again five sets of this will give you a
													
																									

														
80.85
														
really nice kind of challenge and
													
																									

														
82.83
														
something to have a potential goal at so
													
																									

														
85.74
														
this one challenge is essentially five
													
																									

														
88.08
														
sets you keep going you try and get
													
																									

														
91.079
														
through it and also you can limit the
													
																									

														
93.39
														
amount of time and rest you put between
													
																									

														
95.729
														
each one of those sets the great thing
													
																									

														
97.92
														
about that particular challenge is the
													
																									

														
100.11
														
fact that you're going to be practicing
													
																									

														
101.85
														
different grips and you're going to get
													
																									

														
104.009
														
fatigued your forearms are going to
													
																									

														
106.17
														
start aching your grip is start and
													
																									

														
108.119
														
gonna start to ache it's a great way of
													
																									

														
110.97
														
getting used to all the different muscle
													
																									

														
113.31
														
groups in the pulling lots and lots of
													
																									

														
115.89
														
fun give it a go so challenge number two
													
																									

														
119.07
														
is what we call add on so the idea is
													
																									

														
122.43
														
that you are going to do one particular
													
																									

														
125.18
														
pull-up type progression once you've
													
																									

														
129.149
														
done that one you do it again plus
													
																									

														
131.55
														
another one so you do then two
													
																									

														
133.74
														
then you do three and then four and you
													
																									

														
135.96
														
just keep going trying to put in as many
													
																									

														
138.96
														
different progressions of a pulling
													
																									

														
141.78
														
action on the bar as you can okay
													
																									

														
144.75
														
so first one let's just do a normal
													
																									

														
147.57
														
pull-up so from here you hang pull up
													
																									

														
152.1
														
and down for the second one we will then
													
																									

														
156.51
														
do a pull-up
													
																									

														
157.53
														
followed by a chin up okay so
													
																									

														
160.52
														
progression number two so Stage two you
													
																									

														
163.65
														
hang pull-up you change your grip to the
													
																									

														
168.63
														
chin up and then up and out so number
													
																									

														
174.39
														
three could be skin the cat you could do
													
																									

														
177.42
														
terms you can do muscle ups if you can
													
																									

														
180.57
														
do that there's lots and lots of
													
																									

														
182.01
														
variations we've done loads of those in
													
																									

														
184.02
														
the previous videos and just your
													
																									

														
186.54
														
imagination is going to come into play
													
																									

														
188.34
														
here trying to keep adding more and more
													
																									

														
190.92
														
and more and you just keep going until
													
																									

														
192.57
														
you can't do anymore
													
																									

														
194.3
														
challenge number three is very simple
													
																									

														
197.85
														
I'm sure that most of you have heard
													
																									

														
199.53
														
this kind of concept but is essentially
													
																									

														
202.47
														
what we call a ladder now the idea with
													
																									

														
205.08
														
this is you pick one of your pulling
													
																									

														
207.18
														
actions and you start moving up in
													
																									

														
210.12
														
numbers of reps so first one you just do
													
																									

														
213.09
														
one rep you take a rest next time you do
													
																									

														
216.57
														
two reps of that take a rest then three
													
																									

														
219.48
														
four five however many you want to go up
													
																									

														
223.04
														
you can go to five maybe 10 15 whatever
													
																									

														
227.46
														
you think you're able to do but then you
													
																									

														
230.1
														
make your way back down the ladder so
													
																									

														
232.2
														
you have to go from 1 up to let's say 5
													
																									

														
234.66
														
and then from 5 back down to 1 again and
													
																									

														
237.72
														
you're only finished once you've got to
													
																									

														
239.94
														
the 1 again that one heavily focuses on
													
																									

														
243.54
														
more kind of muscular endurance and
													
																									

														
246.6
														
endurance based stuff so you're going to
													
																									

														
249.12
														
be doing a lot more reps down the line
													
																									

														
251.19
														
when you get from 1 to 5 back to 1 again
													
																									

														
254.49
														
so in my classes I try to put in some
													
																									

														
258.299
														
unexpected things and try to put a
													
																									

														
261.03
														
little bit more planning into them just
													
																									

														
262.77
														
to make them yeah unexpected and make
													
																									

														
265.86
														
them interesting for my studio
													
																									

														
267.49
														
so one of the things that we've talked a
													
																									

														
270.58
														
lot about is range of motion and making
													
																									

														
273.16
														
sure that you're doing full range of
													
																									

														
274.6
														
motion now with your students what you
													
																									

														
277.33
														
can do or yourself if you want to is you
													
																									

														
280.57
														
can incorporate some tools and props to
													
																									

														
283.27
														
make sure that those students are doing
													
																									

														
285.4
														
the full range of motion now a really
													
																									

														
288.13
														
fun way of doing this is actually down
													
																									

														
292.54
														
here I have a carrot so the idea would
													
																									

														
296.77
														
be to hang the carrot above the bar so
													
																									

														
300.85
														
you'd have to make sure that you've got
													
																									

														
302.74
														
some string you can tie the carrot and
													
																									

														
305.08
														
every time your student goes above the
													
																									

														
308.35
														
bar it's just high enough for them to
													
																									

														
310.99
														
take a bite of the carrot this way you
													
																									

														
314.35
														
know that it's fun you know that your
													
																									

														
317.11
														
student is doing the full range of
													
																									

														
318.73
														
motion and it adds that kind of
													
																									

														
321.31
														
unpredictable kind of element to the
													
																									

														
323.83
														
classes where it's a lot of fun with
													
																									

														
326.71
														
everybody involved obviously it doesn't
													
																									

														
329.29
														
have to be a carrot you can think of
													
																									

														
331.54
														
other ways potentially if you can get
													
																									

														
333.669
														
something where the student can touch
													
																									

														
335.89
														
their head or something else doesn't
													
																									

														
338.8
														
matter or potentially even down below if
													
																									

														
341.38
														
you want them to make sure you're going
													
																									

														
343.18
														
to the absolute bottom you can get them
													
																									

														
345.79
														
if the bar is higher to touch their toe
													
																									

														
348.07
														
on something and it essentially make
													
																									

														
350.8
														
sure that they go the full range at the
													
																									

														
352.75
														
bottom tea
													
																									

														
353.71
														
challenge number five is one of our
													
																									

														
357.22
														
favorites and that is the big numbers
													
																									

														
359.95
														
this is the ones where it's very very
													
																									

														
363.13
														
long periods of time and you're having
													
																									

														
366.13
														
to do huge endurance based things and is
													
																									

														
369.16
														
a staple in our parkour movement world
													
																									

														
372.96
														
challenges we try to see push the
													
																									

														
376.57
														
envelope and see how far we can get with
													
																									

														
378.37
														
this kind of stuff and one of the ones
													
																									

														
381.13
														
that we've done is three hundred in two
													
																									

														
384.46
														
and a half hours so two and a half hours
													
																									

														
386.169
														
is one hundred and fifty minutes and you
													
																									

														
389.29
														
have to do three hundred repetitions in
													
																									

														
391.57
														
150 minutes so it's roughly two
													
																									

														
393.61
														
repetitions per minute if that's how you
													
																									

														
396.13
														
want to do the max of it this you can do
													
																									

														
399.46
														
in
													
																									

														
400.07
														
different ways as well you can decide
													
																									

														
403.01
														
that you're gonna do a certain number
													
																									

														
404.18
														
every five minutes or you can do a
													
																									

														
406.04
														
certain number way in one minute and
													
																									

														
408.05
														
then you rest a minute totally down to
													
																									

														
410.9
														
you how you break up those numbers the
													
																									

														
413.96
														
other big number one is a thousand so
													
																									

														
416.63
														
again no time limit but essentially how
													
																									

														
420.5
														
long will it take you to do 1,000
													
																									

														
423.2
														
repetitions
													
																									

														
424.07
														
now again it will probably take a good
													
																									

														
427.07
														
day dedicated to it but it really will
													
																									

														
431
														
test your endurance and see what you're
													
																									

														
433.43
														
really made of
													
																									

														
434.12
														
so finally number six again I'm going to
													
																									

														
436.94
														
pull out another tool here and this is
													
																									

														
439.52
														
something I like to use every now and
													
																									

														
441.62
														
again and the idea is that you can use a
													
																									

														
444.98
														
dice or a dye or multiple dice so
													
																									

														
449.38
														
essentially what you can do you can use
													
																									

														
451.34
														
these in many different ways if you pay
													
																									

														
454.67
														
your students up you have or you have a
													
																									

														
457.28
														
partner you can use the normal six-sided
													
																									

														
460.28
														
die to each roll once and whoever gets
													
																									

														
466.19
														
the lowest number of the two of you so
													
																									

														
469.82
														
gee that's how many pull-ups they have
													
																									

														
471.29
														
to do okay so say I roll a six and my
													
																									

														
475.34
														
friend rolls a four
													
																									

														
477.08
														
my friend is going to be doing four
													
																									

														
478.7
														
pull-ups you go once they've done the
													
																									

														
480.86
														
four pull-ups you roll again whoever
													
																									

														
482.93
														
loses again has to do that number of
													
																									

														
485.39
														
pull-ups and you just keep going until
													
																									

														
487.61
														
the person or one of you can't do the
													
																									

														
491.3
														
number of repetitions that is on the die
													
																									

														
494.69
														
okay so again it just means the maximum
													
																									

														
498.08
														
you will be doing is five repetitions
													
																									

														
500.5
														
and if you get the both the same number
													
																									

														
504.08
														
you just rolled again until one of you
													
																									

														
506.66
														
wins or one of you loses again it'll
													
																									

														
509.75
														
balance out with who's the winner and
													
																									

														
512.479
														
who's the loser every time and you might
													
																									

														
514.91
														
find there's a few kind of runs of one
													
																									

														
517.55
														
person having to do all of the products
													
																									

														
520.01
														
that's just the way it goes but this one
													
																									

														
522.95
														
could be a lot of fun and again it's you
													
																									

														
527.21
														
could argue that it's competition but
													
																									

														
528.89
														
it's fun competition and it's not
													
																									

														
531.77
														
something where we're looking for a win
													
																									

														
533.48
														
it's more just a training technique so
													
																									

														
536.45
														
the debt second dice is this big one
													
																									

														
539.3
														
that I have here which is a thirty sided
													
																									

														
542.21
														
dice and what you can do is start
													
																									

														
545.48
														
allocating numbers to number of reps to
													
																									

														
549.53
														
that one and use the one to six guys for
													
																									

														
553.1
														
the actual exercise will pull up that
													
																									

														
555.05
														
you're going to do so you could allocate
													
																									

														
557.27
														
say a pull up as number one I climb up
													
																									

														
559.79
														
was number two and so on on the
													
																									

														
562.16
														
six-sided so you roll that and decide
													
																									

														
565.28
														
what one you're gonna do and then the
													
																									

														
567.53
														
big 20 sided one is gonna dictate what
													
																									

														
571.31
														
number of reps you're going to be doing
													
																									

														
573.32
														
of that particular type again this can
													
																									

														
578.03
														
be this can be a lot more endurance
													
																									

														
580.55
														
based and it can suck sometimes but
													
																									

														
583.37
														
again it's a good way of adding in a
													
																									

														
586.58
														
little bit of randomness to your
													
																									

														
588.41
														
training so that's it six challenges
													
																									

														
592.01
														
that you can potentially have a play
													
																									

														
593.99
														
with with your students or yourself
													
																									

														
596
														
something could just throw in every now
													
																									

														
598.43
														
and again it's kind of nice to break up
													
																									

														
600.56
														
the monotony of
													
																									

														
601.7
														
every single time doing the same
													
																									

														
603.89
														
training this is going to push those
													
																									

														
606.53
														
boundaries a little bit and just
													
																									

														
608.39
														
increase the engagement in your students
													
																									

														
611.15
														
and just add a little bit of fun
													
																									

														
620.73
														
you
													
																							

1
00:00:00,000 --> 00:00:03,000
we're near the end of the series now and

2
00:00:02,000 --> 00:00:05,000
we're gonna have a look at some fun

3
00:00:04,000 --> 00:00:07,000
challenges I'm gonna give you some

4
00:00:05,000 --> 00:00:09,000
examples of things that you could

5
00:00:07,000 --> 00:00:12,000
potentially have a go at doing and try

6
00:00:10,000 --> 00:00:14,000
every now and again alright so the first

7
00:00:13,000 --> 00:00:18,000
one we're gonna have a look at is a

8
00:00:15,000 --> 00:00:20,000
mixed grip challenge so the idea is

9
00:00:18,000 --> 00:00:23,000
we're going to start with a normal

10
00:00:20,000 --> 00:00:26,000
pull-up and we're going to do four or

11
00:00:24,000 --> 00:00:30,000
five different pull-up progressions each

12
00:00:27,000 --> 00:00:32,000
with a different grip okay so the first

13
00:00:30,000 --> 00:00:35,000
one would be our normal pull-up from

14
00:00:32,000 --> 00:00:37,000
here you pull up and you come back down

15
00:00:36,000 --> 00:00:41,000
once you're at the bottom now the idea

16
00:00:38,000 --> 00:00:44,000
is to change one of your hands okay from

17
00:00:41,000 --> 00:00:47,000
here you pull up you come down again you

18
00:00:44,000 --> 00:00:49,000
change your grip so you're now both

19
00:00:47,000 --> 00:00:52,000
hands on the other side you pull now

20
00:00:50,000 --> 00:00:55,000
you're doing a chin up you come down you

21
00:00:52,000 --> 00:00:57,000
now then go back to putting that hand on

22
00:00:56,000 --> 00:01:01,000
the front so we're heading back towards

23
00:00:58,000 --> 00:01:05,000
doing a pull-up and again you pull and

24
00:00:61,000 --> 00:01:11,000
back down and then finally you go back

25
00:00:65,000 --> 00:01:14,000
to the pull-up position and back down so

26
00:00:72,000 --> 00:01:17,000
that's one round of doing it and you can

27
00:00:75,000 --> 00:01:20,000
make this as hard as you like usually

28
00:00:77,000 --> 00:01:22,000
again five sets of this will give you a

29
00:00:80,000 --> 00:01:24,000
really nice kind of challenge and

30
00:00:82,000 --> 00:01:27,000
something to have a potential goal at so

31
00:00:85,000 --> 00:01:30,000
this one challenge is essentially five

32
00:00:88,000 --> 00:01:33,000
sets you keep going you try and get

33
00:00:91,000 --> 00:01:35,000
through it and also you can limit the

34
00:00:93,000 --> 00:01:37,000
amount of time and rest you put between

35
00:00:95,000 --> 00:01:39,000
each one of those sets the great thing

36
00:00:97,000 --> 00:01:40,000
about that particular challenge is the

37
00:00:100,000 --> 00:01:43,000
fact that you're going to be practicing

38
00:00:101,000 --> 00:01:45,000
different grips and you're going to get

39
00:00:104,000 --> 00:01:48,000
fatigued your forearms are going to

40
00:00:106,000 --> 00:01:50,000
start aching your grip is start and

41
00:00:108,000 --> 00:01:53,000
gonna start to ache it's a great way of

42
00:00:110,000 --> 00:01:54,000
getting used to all the different muscle

43
00:00:113,000 --> 00:01:58,000
groups in the pulling lots and lots of

44
00:00:115,000 --> 00:01:61,000
fun give it a go so challenge number two

45
00:00:119,000 --> 00:01:65,000
is what we call add on so the idea is

46
00:00:122,000 --> 00:01:68,000
that you are going to do one particular

47
00:00:125,000 --> 00:01:71,000
pull-up type progression once you've

48
00:00:129,000 --> 00:01:73,000
done that one you do it again plus

49
00:00:131,000 --> 00:01:75,000
another one so you do then two

50
00:00:133,000 --> 00:01:78,000
then you do three and then four and you

51
00:00:135,000 --> 00:01:80,000
just keep going trying to put in as many

52
00:00:138,000 --> 00:01:83,000
different progressions of a pulling

53
00:00:141,000 --> 00:01:86,000
action on the bar as you can okay

54
00:00:144,000 --> 00:01:91,000
so first one let's just do a normal

55
00:00:147,000 --> 00:01:95,000
pull-up so from here you hang pull up

56
00:00:152,000 --> 00:01:97,000
and down for the second one we will then

57
00:00:156,000 --> 00:01:100,000
do a pull-up

58
00:00:157,000 --> 00:01:103,000
followed by a chin up okay so

59
00:00:160,000 --> 00:01:108,000
progression number two so Stage two you

60
00:00:163,000 --> 00:01:113,000
hang pull-up you change your grip to the

61
00:00:168,000 --> 00:01:116,000
chin up and then up and out so number

62
00:00:174,000 --> 00:01:120,000
three could be skin the cat you could do

63
00:00:177,000 --> 00:01:121,000
terms you can do muscle ups if you can

64
00:00:180,000 --> 00:01:123,000
do that there's lots and lots of

65
00:00:182,000 --> 00:01:126,000
variations we've done loads of those in

66
00:00:184,000 --> 00:01:128,000
the previous videos and just your

67
00:00:186,000 --> 00:01:130,000
imagination is going to come into play

68
00:00:188,000 --> 00:01:132,000
here trying to keep adding more and more

69
00:00:190,000 --> 00:01:133,000
and more and you just keep going until

70
00:00:192,000 --> 00:01:137,000
you can't do anymore

71
00:00:194,000 --> 00:01:139,000
challenge number three is very simple

72
00:00:197,000 --> 00:01:141,000
I'm sure that most of you have heard

73
00:00:199,000 --> 00:01:144,000
this kind of concept but is essentially

74
00:00:202,000 --> 00:01:146,000
what we call a ladder now the idea with

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this is you pick one of your pulling

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actions and you start moving up in

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numbers of reps so first one you just do

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one rep you take a rest next time you do

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two reps of that take a rest then three

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four five however many you want to go up

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you can go to five maybe 10 15 whatever

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you think you're able to do but then you

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make your way back down the ladder so

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you have to go from 1 up to let's say 5

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and then from 5 back down to 1 again and

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you're only finished once you've got to

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the 1 again that one heavily focuses on

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more kind of muscular endurance and

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endurance based stuff so you're going to

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be doing a lot more reps down the line

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when you get from 1 to 5 back to 1 again

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so in my classes I try to put in some

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unexpected things and try to put a

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little bit more planning into them just

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to make them yeah unexpected and make

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them interesting for my studio

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so one of the things that we've talked a

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lot about is range of motion and making

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sure that you're doing full range of

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motion now with your students what you

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can do or yourself if you want to is you

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can incorporate some tools and props to

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make sure that those students are doing

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the full range of motion now a really

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fun way of doing this is actually down

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here I have a carrot so the idea would

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be to hang the carrot above the bar so

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you'd have to make sure that you've got

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some string you can tie the carrot and

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every time your student goes above the

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bar it's just high enough for them to

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take a bite of the carrot this way you

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know that it's fun you know that your

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student is doing the full range of

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motion and it adds that kind of

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unpredictable kind of element to the

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classes where it's a lot of fun with

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everybody involved obviously it doesn't

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have to be a carrot you can think of

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other ways potentially if you can get

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something where the student can touch

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their head or something else doesn't

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matter or potentially even down below if

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you want them to make sure you're going

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to the absolute bottom you can get them

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if the bar is higher to touch their toe

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on something and it essentially make

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sure that they go the full range at the

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bottom tea

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challenge number five is one of our

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favorites and that is the big numbers

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this is the ones where it's very very

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long periods of time and you're having

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to do huge endurance based things and is

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a staple in our parkour movement world

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challenges we try to see push the

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envelope and see how far we can get with

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this kind of stuff and one of the ones

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that we've done is three hundred in two

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and a half hours so two and a half hours

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is one hundred and fifty minutes and you

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have to do three hundred repetitions in

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150 minutes so it's roughly two

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repetitions per minute if that's how you

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want to do the max of it this you can do

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in

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different ways as well you can decide

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that you're gonna do a certain number

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every five minutes or you can do a

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certain number way in one minute and

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then you rest a minute totally down to

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you how you break up those numbers the

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other big number one is a thousand so

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again no time limit but essentially how

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long will it take you to do 1,000

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repetitions

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now again it will probably take a good

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day dedicated to it but it really will

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test your endurance and see what you're

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really made of

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so finally number six again I'm going to

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pull out another tool here and this is

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something I like to use every now and

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again and the idea is that you can use a

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dice or a dye or multiple dice so

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essentially what you can do you can use

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these in many different ways if you pay

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your students up you have or you have a

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partner you can use the normal six-sided

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die to each roll once and whoever gets

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the lowest number of the two of you so

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gee that's how many pull-ups they have

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to do okay so say I roll a six and my

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friend rolls a four

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my friend is going to be doing four

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pull-ups you go once they've done the

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four pull-ups you roll again whoever

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loses again has to do that number of

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pull-ups and you just keep going until

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the person or one of you can't do the

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number of repetitions that is on the die

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okay so again it just means the maximum

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you will be doing is five repetitions

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and if you get the both the same number

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you just rolled again until one of you

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wins or one of you loses again it'll

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balance out with who's the winner and

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who's the loser every time and you might

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find there's a few kind of runs of one

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person having to do all of the products

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that's just the way it goes but this one

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could be a lot of fun and again it's you

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could argue that it's competition but

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it's fun competition and it's not

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something where we're looking for a win

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it's more just a training technique so

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the debt second dice is this big one

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that I have here which is a thirty sided

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dice and what you can do is start

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allocating numbers to number of reps to

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that one and use the one to six guys for

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the actual exercise will pull up that

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you're going to do so you could allocate

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say a pull up as number one I climb up

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was number two and so on on the

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six-sided so you roll that and decide

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what one you're gonna do and then the

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big 20 sided one is gonna dictate what

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number of reps you're going to be doing

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of that particular type again this can

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be this can be a lot more endurance

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based and it can suck sometimes but

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again it's a good way of adding in a

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little bit of randomness to your

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training so that's it six challenges

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that you can potentially have a play

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with with your students or yourself

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something could just throw in every now

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and again it's kind of nice to break up

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the monotony of

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every single time doing the same

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training this is going to push those

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boundaries a little bit and just

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increase the engagement in your students

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and just add a little bit of fun

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you