Tutorials
Strengthening
Fundamental
Playlist video : 24
How to Pullup - Example 5.
How to Pullup #24 - Example 5 Parkour Tutorial. [099]
tutorial
Video Details

Endurance training is a critical component of any fitness regimen, particularly if you’re looking to improve your overall stamina for activities like parkour. Unlike strength training, which focuses on lifting heavy weights for fewer repetitions, endurance training involves lifting lighter weights with many repetitions. This approach not only enhances your aerobic capacity but also allows you to sustain higher levels of activity for extended periods. In this tutorial, we will explore how to effectively structure your endurance training sessions, ensuring you maximize your performance while minimizing fatigue.

To get started, it’s important to warm up properly. Instead of jumping into challenging exercises right away, focus on the mechanics of your movements using lighter bands or resistance options, like a blue or green band. This way, you can avoid unnecessary fatigue and prepare your muscles for the workout to come. Once you’re warmed up, the main part of your endurance training will use an "AMRAP" format, which stands for “as many repetitions as possible” within a set time frame, typically one minute. After this minute of high-intensity work, you’ll rest for one minute before repeating. This cycle can be done for as long as you like—20 minutes, for instance—with the goal of maximizing the number of high-quality repetitions you can perform, while gradually increasing the overall volume in future sessions.

By consistently tracking the total number of repetitions you complete, you can set tangible goals for your endurance training. For instance, if you manage 200 repetitions in one session, aim for 201 the next time. This progressive approach not only helps you build your endurance but also allows you to see measurable improvements over time. Incorporating endurance training into your routine will facilitate better performance in activities like parkour, where being able to handle oxygen deprivation and lactic acid buildup is vital for success. Remember, the goal here is to enhance your ability to perform for longer periods, making endurance training an invaluable tool for any serious athlete.

  • Focus on light weights and high repetitions to build endurance.
  • Use the AMRAP format for structured, timed endurance workouts.
  • Track your repetitions to set progressive goals and improve stamina over time.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
																									

														
0.06

														
welcome to example number five this one

													

																									

														
3.36

														
we're going to start moving towards the

													

																									

														
5.58

														
endurance side of things

													

																									

														
7.47

														
so we've gone through the strength and

													

																									

														
9.96

														
with done muscular endurance

													

																									

														
11.91

														
now it's pure endurance training and

													

																									

														
14.91

														
we're gonna have a look at what that

													

																									

														
16.92

														
kind of program looks like the idea

													

																									

														
19.23

														
behind endurance training is we're using

													

																									

														
21.48

														
up to roughly 40% of our strength so not

													

																									

														
27.51

														
anywhere near our maximum strength is

													

																									

														
30.99

														
going to be used but what will happen is

													

																									

														
33.719

														
we're going to do many many repetitions

													

																									

														
36.69

														
of this so this type of training is much

													

																									

														
39.84

														
more towards the aerobic type of thing

													

																									

														
42.27

														
rather than anaerobic that means that

													

																									

														
45.78

														
we're going to be looking at doing a lot

													

																									

														
48.36

														
less weight and a lot more repetition so

													

																									

														
52.8

														
in this example it is going to change

													

																									

														
55.17

														
completely we would still do our warm-up

													

																									

														
58.949

														
and that would be something that is

													

																									

														
61.34

														
potentially very very easy so even if in

													

																									

														
64.739

														
this example we would be doing normal

													

																									

														
67.26

														
pull-ups for the warm-up what I would

													

																									

														
70.5

														
suggest actually is to look at pure

													

																									

														
73.5

														
mechanics only and instead of using the

													

																									

														
76.259

														
red which would start to fatigue your

													

																									

														
78.75

														
muscles slightly I would go to blue or

													

																									

														
81.15

														
green this way you're not going to be

													

																									

														
84.119

														
fatiguing yourself at all all you're

													

																									

														
86.04

														
gonna be doing is the repetition of

													

																									

														
88.92

														
mechanics for this again not very many

													

																									

														
92.52

														
reps not very many sets because you

													

																									

														
94.59

														
really want to prepare yourself for

													

																									

														
96.84

														
having to do a lot of work in the

													

																									

														
99.6

														
training the program would consist of

													

																									

														
102.049

														
two reps of two sets of using the blue

													

																									

														
106.14

														
band and then we would move into doing

													

																									

														
108.93

														
the work sets now the way this one works

													

																									

														
112.2

														
is in this example if I was to give

													

																									

														
115.2

														
somebody an endurance based training we

													

																									

														
118.469

														
would do something which is called the

													

																									

														
120.45

														
amrap and an AMRAP means as many

													

																									

														
124.38

														
repetitions as possible okay so what

													

																									

														
129.06

														
would happen is we would time ourselves

													

																									

														
132.39

														
for one minute

													

																									

														
134.04

														
and then we would give ourselves

													

																									

														
135.769

														
one-minute rest in that minute of work

													

																									

														
139.92

														
you are going to do as many repetitions

													

																									

														
142.439

														
as you can of good high quality pull-ups

													

																									

														
146.939

														
so you just keep going until that timer

													

																									

														
150.299

														
stops once the one-minute is done you

													

																									

														
154.319

														
then get one minute only of rest this

													

																									

														
157.59

														
means that you're going to start feeling

													

																									

														
159.569

														
that lactic acid buildup very very

													

																									

														
162.209

														
quickly you'll also find that because

													

																									

														
165.329

														
you're working very very hard to get as

													

																									

														
167.609

														
many repetitions in your lungs are gonna

													

																									

														
170.879

														
start getting oxygen deprived and you're

													

																									

														
173.73

														
gonna find it harder to breathe now you

													

																									

														
176.43

														
could set the limits in as many ways as

													

																									

														
178.95

														
you like for example you can do this for

													

																									

														
182.939

														
20 minutes that means that you would

													

																									

														
185.37

														
have you would have 10 sets of doing as

													

																									

														
189.09

														
many repetitions in each set and then 10

													

																									

														
192.329

														
minutes also of rest as you can imagine

													

																									

														
195.419

														
what is gonna happen is at the beginning

													

																									

														
198.389

														
you will do pretty much your best and

													

																									

														
201.419

														
you will have the maximum number you

													

																									

														
203.849

														
would possibly have up front as you

													

																									

														
207.09

														
become more tired the endurance is going

													

																									

														
210.329

														
to start affecting you the or lactic

													

																									

														
212.31

														
acid is gonna affect you the oxygen is

													

																									

														
214.199

														
gonna affect you and the numbers are

													

																									

														
217.079

														
going to decrease overall as you get to

													

																									

														
220.889

														
the end of the 20 repetitions or the 20

													

																									

														
223.68

														
minutes or however you want to do the

													

																									

														
226.109

														
session what would then happen is you

													

																									

														
229.379

														
would add up all of the repetitions so

													

																									

														
232.169

														
the total volume of work that you did

													

																									

														
235.139

														
overall and what you can do is in your

													

																									

														
238.199

														
program every every session or every

													

																									

														
241.349

														
week or whenever you want to do this

													

																									

														
243.269

														
type of training you would try to

													

																									

														
246.03

														
increase the volume a little bit by a

													

																									

														
248.939

														
little bit so instead of having to add

													

																									

														
251.159

														
weight what you're doing is you're

													

																									

														
253.62

														
increasing repetitions so you don't need

													

																									

														
257.039

														
to do any more extra weight with the

													

																									

														
259.739

														
weight belt all you have to do is count

													

																									

														
261.87

														
out the volume let's say over 20 minutes

													

																									

														
264.63

														
you managed to get 200 you might

													

																									

														
267.35

														
do 200 repetitions on the next training

													

																									

														
270.8

														
session you could aim for 201 then you

													

																									

														
273.23

														
can aim for 202 and in this sense you

													

																									

														
276.62

														
are gonna start to find out whether

													

																									

														
278.72

														
you're in jail endurance is increasing

													

																									

														
281.39

														
or not as you're slowly increased goal

													

																									

														
284.93

														
raises you can then see a definite way

													

																									

														
289.4

														
of increasing your endurance you are

													

																									

														
291.74

														
able to do more work with the same

													

																									

														
295.13

														
amount of rest and the same amount of

													

																									

														
297.14

														
time endurance training is a fantastic

													

																									

														
300.2

														
way of training because within parkour

													

																									

														
302.75

														
and especially movement training when

													

																									

														
305.42

														
you are going through a route you are

													

																									

														
307.82

														
going to start finding that the Oxford

													

																									

														
310.16

														
oxygen deprivation and your lactic acid

													

																									

														
312.92

														
buildup is going to slowly increase if

													

																									

														
315.65

														
you've done endurance type training you

													

																									

														
318.62

														
are able to sustain that for longer you

													

																									

														
321.44

														
can go for longer you can train for

													

																									

														
323.45

														
longer it means that you are able to do

													

																									

														
326.18

														
things for a much much longer period of

													

																									

														
328.52

														
time than you normally would so overall

													

																									

														
330.95

														
a endurance based type training is

													

																									

														
333.92

														
something you should throw in at least

													

																									

														
335.96

														
every now and again if you're not used

													

																									

														
338

														
to it you'll find that by extending the

													

																									

														
341.21

														
number of reps and lowering the way you

													

																									

														
343.88

														
are going to find that you're going to

													

																									

														
346.28

														
be able to translate it into many other

													

																									

														
348.71

														
types of training in parkour and

													

																									

														
351.71

														
movement

													

																									

														
360.15

														
you
Subtitles (SRT) 
1
00:00:00,000 --> 00:00:05,000
welcome to example number five this one

2
00:00:03,000 --> 00:00:07,000
we're going to start moving towards the

3
00:00:05,000 --> 00:00:09,000
endurance side of things

4
00:00:07,000 --> 00:00:11,000
so we've gone through the strength and

5
00:00:09,000 --> 00:00:13,000
with done muscular endurance

6
00:00:11,000 --> 00:00:16,000
now it's pure endurance training and

7
00:00:14,000 --> 00:00:18,000
we're gonna have a look at what that

8
00:00:16,000 --> 00:00:20,000
kind of program looks like the idea

9
00:00:19,000 --> 00:00:27,000
behind endurance training is we're using

10
00:00:21,000 --> 00:00:30,000
up to roughly 40% of our strength so not

11
00:00:27,000 --> 00:00:33,000
anywhere near our maximum strength is

12
00:00:30,000 --> 00:00:35,000
going to be used but what will happen is

13
00:00:33,000 --> 00:00:39,000
we're going to do many many repetitions

14
00:00:36,000 --> 00:00:41,000
of this so this type of training is much

15
00:00:39,000 --> 00:00:44,000
more towards the aerobic type of thing

16
00:00:42,000 --> 00:00:48,000
rather than anaerobic that means that

17
00:00:45,000 --> 00:00:52,000
we're going to be looking at doing a lot

18
00:00:48,000 --> 00:00:54,000
less weight and a lot more repetition so

19
00:00:52,000 --> 00:00:58,000
in this example it is going to change

20
00:00:55,000 --> 00:01:01,000
completely we would still do our warm-up

21
00:00:58,000 --> 00:01:03,000
and that would be something that is

22
00:00:61,000 --> 00:01:06,000
potentially very very easy so even if in

23
00:00:64,000 --> 00:01:09,000
this example we would be doing normal

24
00:00:67,000 --> 00:01:13,000
pull-ups for the warm-up what I would

25
00:00:70,000 --> 00:01:15,000
suggest actually is to look at pure

26
00:00:73,000 --> 00:01:18,000
mechanics only and instead of using the

27
00:00:76,000 --> 00:01:20,000
red which would start to fatigue your

28
00:00:78,000 --> 00:01:23,000
muscles slightly I would go to blue or

29
00:00:81,000 --> 00:01:25,000
green this way you're not going to be

30
00:00:84,000 --> 00:01:28,000
fatiguing yourself at all all you're

31
00:00:86,000 --> 00:01:32,000
gonna be doing is the repetition of

32
00:00:88,000 --> 00:01:33,000
mechanics for this again not very many

33
00:00:92,000 --> 00:01:36,000
reps not very many sets because you

34
00:00:94,000 --> 00:01:39,000
really want to prepare yourself for

35
00:00:96,000 --> 00:01:41,000
having to do a lot of work in the

36
00:00:99,000 --> 00:01:45,000
training the program would consist of

37
00:00:102,000 --> 00:01:48,000
two reps of two sets of using the blue

38
00:00:106,000 --> 00:01:52,000
band and then we would move into doing

39
00:00:108,000 --> 00:01:54,000
the work sets now the way this one works

40
00:00:112,000 --> 00:01:58,000
is in this example if I was to give

41
00:00:115,000 --> 00:01:60,000
somebody an endurance based training we

42
00:00:118,000 --> 00:01:63,000
would do something which is called the

43
00:00:120,000 --> 00:01:68,000
amrap and an AMRAP means as many

44
00:00:124,000 --> 00:01:72,000
repetitions as possible okay so what

45
00:00:129,000 --> 00:01:73,000
would happen is we would time ourselves

46
00:00:132,000 --> 00:01:75,000
for one minute

47
00:00:134,000 --> 00:01:79,000
and then we would give ourselves

48
00:00:135,000 --> 00:01:81,000
one-minute rest in that minute of work

49
00:00:139,000 --> 00:01:86,000
you are going to do as many repetitions

50
00:00:142,000 --> 00:01:89,000
as you can of good high quality pull-ups

51
00:00:146,000 --> 00:01:93,000
so you just keep going until that timer

52
00:00:150,000 --> 00:01:97,000
stops once the one-minute is done you

53
00:00:154,000 --> 00:01:99,000
then get one minute only of rest this

54
00:00:157,000 --> 00:01:101,000
means that you're going to start feeling

55
00:00:159,000 --> 00:01:104,000
that lactic acid buildup very very

56
00:00:162,000 --> 00:01:107,000
quickly you'll also find that because

57
00:00:165,000 --> 00:01:110,000
you're working very very hard to get as

58
00:00:167,000 --> 00:01:113,000
many repetitions in your lungs are gonna

59
00:00:170,000 --> 00:01:115,000
start getting oxygen deprived and you're

60
00:00:173,000 --> 00:01:118,000
gonna find it harder to breathe now you

61
00:00:176,000 --> 00:01:122,000
could set the limits in as many ways as

62
00:00:178,000 --> 00:01:124,000
you like for example you can do this for

63
00:00:182,000 --> 00:01:128,000
20 minutes that means that you would

64
00:00:185,000 --> 00:01:131,000
have you would have 10 sets of doing as

65
00:00:189,000 --> 00:01:135,000
many repetitions in each set and then 10

66
00:00:192,000 --> 00:01:138,000
minutes also of rest as you can imagine

67
00:00:195,000 --> 00:01:141,000
what is gonna happen is at the beginning

68
00:00:198,000 --> 00:01:143,000
you will do pretty much your best and

69
00:00:201,000 --> 00:01:146,000
you will have the maximum number you

70
00:00:203,000 --> 00:01:149,000
would possibly have up front as you

71
00:00:207,000 --> 00:01:152,000
become more tired the endurance is going

72
00:00:210,000 --> 00:01:153,000
to start affecting you the or lactic

73
00:00:212,000 --> 00:01:156,000
acid is gonna affect you the oxygen is

74
00:00:214,000 --> 00:01:160,000
gonna affect you and the numbers are

75
00:00:217,000 --> 00:01:163,000
going to decrease overall as you get to

76
00:00:220,000 --> 00:01:165,000
the end of the 20 repetitions or the 20

77
00:00:223,000 --> 00:01:168,000
minutes or however you want to do the

78
00:00:226,000 --> 00:01:172,000
session what would then happen is you

79
00:00:229,000 --> 00:01:174,000
would add up all of the repetitions so

80
00:00:232,000 --> 00:01:178,000
the total volume of work that you did

81
00:00:235,000 --> 00:01:181,000
overall and what you can do is in your

82
00:00:238,000 --> 00:01:183,000
program every every session or every

83
00:00:241,000 --> 00:01:185,000
week or whenever you want to do this

84
00:00:243,000 --> 00:01:188,000
type of training you would try to

85
00:00:246,000 --> 00:01:191,000
increase the volume a little bit by a

86
00:00:248,000 --> 00:01:192,000
little bit so instead of having to add

87
00:00:251,000 --> 00:01:196,000
weight what you're doing is you're

88
00:00:253,000 --> 00:01:199,000
increasing repetitions so you don't need

89
00:00:257,000 --> 00:01:201,000
to do any more extra weight with the

90
00:00:259,000 --> 00:01:203,000
weight belt all you have to do is count

91
00:00:261,000 --> 00:01:206,000
out the volume let's say over 20 minutes

92
00:00:264,000 --> 00:01:210,000
you managed to get 200 you might

93
00:00:267,000 --> 00:01:212,000
do 200 repetitions on the next training

94
00:00:270,000 --> 00:01:215,000
session you could aim for 201 then you

95
00:00:273,000 --> 00:01:218,000
can aim for 202 and in this sense you

96
00:00:276,000 --> 00:01:220,000
are gonna start to find out whether

97
00:00:278,000 --> 00:01:224,000
you're in jail endurance is increasing

98
00:00:281,000 --> 00:01:229,000
or not as you're slowly increased goal

99
00:00:284,000 --> 00:01:230,000
raises you can then see a definite way

100
00:00:289,000 --> 00:01:234,000
of increasing your endurance you are

101
00:00:291,000 --> 00:01:236,000
able to do more work with the same

102
00:00:295,000 --> 00:01:240,000
amount of rest and the same amount of

103
00:00:297,000 --> 00:01:242,000
time endurance training is a fantastic

104
00:00:300,000 --> 00:01:245,000
way of training because within parkour

105
00:00:302,000 --> 00:01:247,000
and especially movement training when

106
00:00:305,000 --> 00:01:249,000
you are going through a route you are

107
00:00:307,000 --> 00:01:252,000
going to start finding that the Oxford

108
00:00:310,000 --> 00:01:255,000
oxygen deprivation and your lactic acid

109
00:00:312,000 --> 00:01:257,000
buildup is going to slowly increase if

110
00:00:315,000 --> 00:01:260,000
you've done endurance type training you

111
00:00:318,000 --> 00:01:262,000
are able to sustain that for longer you

112
00:00:321,000 --> 00:01:265,000
can go for longer you can train for

113
00:00:323,000 --> 00:01:268,000
longer it means that you are able to do

114
00:00:326,000 --> 00:01:270,000
things for a much much longer period of

115
00:00:328,000 --> 00:01:273,000
time than you normally would so overall

116
00:00:330,000 --> 00:01:275,000
a endurance based type training is

117
00:00:333,000 --> 00:01:277,000
something you should throw in at least

118
00:00:335,000 --> 00:01:280,000
every now and again if you're not used

119
00:00:338,000 --> 00:01:283,000
to it you'll find that by extending the

120
00:00:341,000 --> 00:01:286,000
number of reps and lowering the way you

121
00:00:343,000 --> 00:01:287,000
are going to find that you're going to

122
00:00:346,000 --> 00:01:291,000
be able to translate it into many other

123
00:00:348,000 --> 00:01:293,000
types of training in parkour and

124
00:00:351,000 --> 00:01:293,000
movement

125
00:00:360,000 --> 00:01:302,000
you