January 30th 2013

Yay back in action.

I rested over the weekend and had to work on a new Trapeze duet so I wasn't able to train the past two days, also I had to run auditions for the new Parkour Performance team so I had to just watch everybody have fun.  Okay so that is kind of a lie I went for a little barefoot adventure while it was raining saturday morning

Any way this day was awesome I started out with a strong bare foot run, with QM's and muscle ups at one of secret spots.  I had two main goals today get back into my iron cross training, land that lache to precision, and work on my multiple precisions, I had no intention of working my cork or kongs and to my surprise they were working great.  I also trained my split and bridge flexibility, but they are not shown in the video. Oh and by the way I am sorry about the video both my main cameras were acting up so I was forced to use my Ipod to shoot video.

 

 

Lesson Learned:

 

There was a break through in my Cork today I'll explain it in detail later telling what I have been doing to make it better and  what is actually helping.  Also the Lache to precision became super easy today because of a simple addition to my technique.  You see I wasn't casting at all, before I would release from the bar, I would just swing.  The cast is a great way to develop speed and power without to much effort and if you have a good muscle up you can beast mode some stuff quite easily.   

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Francesco Caban

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Training Vlog January 23rd and 25th

Two in one again.

Well my friend Jacky from over seas in Japan (we first met in college and used to train together) gave me some tips on my Corkscrew.  He said I had  to open my hip more when I would jump, I guess I would sometimes keep it closed making my lose my height.  Well with that in mind I had my first training session in cork in the last 3 days.  Also worked my air flare again, remember that is going to be a slow process, and finally got back to my one arm pull up progression. 

Lesson Learned:

I fall down a lot, but when I do good I do good.  I like to have a move down in both a mechanical and emotional way.  So you can;t just feel it, you have to know it.

The next day I worked my Iron Cross again, but this time I used a thera band to make the full Iron Cross actually possible to hold for a few seconds.  I actually really liked this method, so I am glad I tried it, I will be combining it with the Block Assisted one I do.  Decided to work my One Arm Hand Balance in between my sets and after that I worked my new split training method, be very careful if you try this it is some what of a challenge to get out of it.  Later that night I went to the Adult Open Gym and worked some of my tumbling, kong gainers, and just fun stuff.  I got a really horrible tumbling pass on video for your enjoyment.

Lesson Learned:

Explore all drills to help you progress.

January 22nd finding my Maximum Minimum

I experimented with Block Cross Pullouts and the height of the assisting block.  After taking another look at my Overcoming Gravity book there are two progressions that I don't have yet that are recommended before starting work on the Iron Cross, but I don't really care, I'll just add those into some maintenance work I do every now and then.  If the box is lower I can concentrate on my form better. 

At the end of the video you see me attempting an odd tunnel flip

I was trying to attempt this move at the end of the day, he does half twist out of it so I guess I have to just hold the pike harder and longer and then kick out of it faster.

http://www.club540.com/trick/bullet-flip

 

Lesson Learned:  The road to progress has no shortcuts, it boils down to grit and dirt and smart hard work.  Sometimes it also boils down to Brussel sprouts.... I'm tired good night.

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Francesco Caban

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Training Vlog January 19th

So my obsession paid off.  I decided to hit up Desert Devils today with one goal.  I do my cork 5 times success or fail.  Thing That I forgot about with my skill development is that you can't over train new skill, it is one of the oldest myths of training more to get better.  The more you train the better you get, this may be true but not when it comes to skills that are extremely complex.  The cork is such a move that is complex, it is a single leg flip, that spins and requires you to land on the same leg you took off with... depending on the variation.  So for now I'll keep it smart and just do what will get me gains, after I complete my goal then I have fun, no over training, no getting frustrated and getting angry, who wants that.  I hate getting angry, you get all tense and it is a bunch of useless emotion that doesn't get you any where.  Any way the cork.  I put together a small compilation of my best attempts over the past three days.  I will be giving it a rest for a few days and then train it again. 

The rest of the night I messed around with some tumbling passes, some horrible attempts at kong gainers, giants, cast aways, flares, and air flares.  It was a fun night and just what I needed?

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Training Vlog January 17 & 18

 

A jumble of two days put together.  A set of three familiar skills that need work.  I like doing the precision plyos bare foot because it gives me a much greater idea of how much pressure and sensitivity I am using.  The lache to precision is one of those odd things because unless the landing spot is fairly high you really can't see your landing.  And of course the Cork...yes the stupid Cork something I have gained and lost and gained and lost, but the solution is clear, don't over train it, a few times maybe 3 to 5 times per session is all that is necessary.  Had some fun with the beams later on the 17th.

 

 

if you look at my November 16th training vlog you can see I was having a much better cork that

day and I used that model for January 18th.

As you can see the flash gainer switch is a great prerequisite for the cork versus just a slant gainer because it allows you to follow through with a more stacked position for landing, has an element of leg switching and focuses more on flipping. 

 

The cork I want to resemble is done by none other then 3Runs Chase Armitage  and Loop Kicks Anis Cheufra.  In my opinion it is flawless. Both of these guys have had extensive martial arts training which I have not and I know that helps with fast twitch muscle fibers, I am a little slower then these guys but it is still what i want to work up to.   Of course my friend Chase Jarvis has an excellent cork as well.

 

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Francesco Caban

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Training Vlog January 16th

Well when I got bac from Sedona I felt very rested and I felt ready to attack some training.  With a lot of time to train I decided to get back to work on my Iron Cross, Begin to redevelop my Air Flare, train my Rudy, and do a few bar tricks.  At the end of the session I did my split training. 

Lesson Learned:
Iron Cross is definitely feeling stronger but is far from where I want it to be and I shouldn't really have expectations for it at all, it's going t take a long time, and I'm okay with that. Aire flair was fugly, but I am taking  a slightly different approach to it from this video I saw of one guys evolution of his air flare  

I havent thrown my Rudy in a while and I have to say it has improved a lot.  the spin is a super strong and I am getting good rotation.

Messing around on the bars with a little bit of improvisation and trying some new skills is always fun.

 

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Francesco Caban

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Training Vlog January 12th

The Saturday night before I went to Sedona I was restless and had to get some energy out, so I decided to do some playing around with my hand balancing on my vinyl flooring and even though I had to deal with a low ceiling I happened to have a great time.  I did a couple of things on my pull up bar but the only doorway I can use it in is very narrow.

Lesson Learned:

I have been focusing a bit to much on my static strength it is still important to do the dynamic movement.  The life I live is definitely that of a movement artist and every second can be used to make me better at what I love to do. 

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Francesco Caban

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Training Vlog January10th

Yay for tricks and tumbling.

I haven't centered my training around tricks for a couple of weeks so it was a little slow getting into it.  I think I may have found why my spin as been so crappy as of late in my Cork.  I needed to look over my shoulder harder when I began my spin, one I started doing that I really began to feel the tork.

With my Aerial to flash kick it's all about that good aerial and then swing your arms up super hard into your flash kick.  It's feeling better then ever and when I get more comfortable with it It's going to be a sick combo.

My round off back handspring back tuck focus was mainly on pushing through my toes and not jamming my ankles and heels into the ground.  This is crucial for longevity in the joints especially if your a hard ground tumbler.  I felt next to nothing on my ankles when I pushed off so that was great. However, I did notice I started to cross my legs a bit in my round off, oh well.

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Francesco Caban

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Training Vlog January 8th and 9th

Two days in one, what a deal.  Pretty much my Parkour Limit Breaking training so I can push myself further in a controlled manner.  I try to do it all barefoot so when I go to the outside and try in the proving grounds with shoes on I will do even better with the added protection.  I was most happy with my lache to precision training and I know I am holding back a lot with that so.

The iron cross training is a slow process and I have to stay calm with it but eventually it will happen.  I am showing an improvement but it has a long long way to go. 

Lesson Learned:
In regards to the parkour training "Just keep moving and stay focused, be happy and enjoy your self. "

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Francesco Caban

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Training Vlog January 7th

I'm pretty tired right now....

it's around 2 am and I what I remember from Mondays training is simple.  I am already feeling stronger and if this is the direction of where my training is headed more CNS style,  I am going to enjoy it. Worked iron cross, one arm pull up which for some reason did not get recorded I did some solid negatives also my one arm push up seems to have okay form, it's hard to believe I did 30 crappy ones in a row before and now I can barely do one good one with proper form.  I very much look forward to the strength gains and Central Nervous system connections I will be making.

Lesson Learned:

Mkae sure your rings are even it sucks when you're mid way into a set and you realize they are off by hlaf an inch.

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Francesco Caban

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Training Vlog January 5th

Saturday is fun day.

Went out and played with my Daniel, Judson, Julio, Angela and Daniella.  Nice to see all of them and got to play around on the bars and explore this school campus a little.  I say fun day because I don't focus on any one thing, I let what I have learned throughout the week guide me on an impulsive journey.  That being written here is Saturday.

 

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Francesco Caban

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Training Vlog January 4th

Today I trained alone... :(  actually I was quite fine.  The only thing I didn't get on video was me doing my split progression, it sucked any way so... 

I started today with once again Iron Cross training and I did weighted pull ups.  I don't know how much weight I was using because it was rocks in my back pack.  I pretty much just put a bunch in the bag and if it was too heavy I took some out.  But I found it difficult to do my iron cross with the weighted pull ups in between so I saved the pull ups until I did the push up flys toward the end.  I decided to throw a few dynamic moves in at the end just for the hell of it.

Lesson Learned:

Take your time, ATP is one slow Mother Trucker, Lousy CNS

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Francesco Caban

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Training Vlog January 2nd

So with all the new years resolutions I thought why not make one that is fitting for me... Get stronger then last year.  I have two main goals right now,  Get the iron cross and get the one arm pull up.  I am also going to work one arm handstand, free standing handstand push ups, and perfect one arm push ups.  Front lever is in there too but we will see.

Also I have taken a different approach to my split training going to follow the Thomas Kurz "Stretching Scientifically"  book method.  you should look the book up it's got good info in there. 

His method calls for me being able to do at least a 2 minute low horse stance before starting the exercises.  I did a 3 minute one for good measure.  Not bad really I felt I probably could have held it for 5 before getting the shakes really bad.

A good start and had some good company by Sol Black "Solamon"  check out his blog here he's a beast and is true to the word "Super Sayajin"  http://blacksunrenaissance.com/blog/

any way here is the main training i did the other day.

 

Lesson Learned:



Get outside more I loved it so much.

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Francesco Caban

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