Athletic Skill Standards for Parkour and Freerunning Athletes

[daivondays]

if i had to gauge myself i'd say im a "level 3" level 4 and 5 simply take unwavering courage that even i admit i don't have yet... but just remember courage is learned. like green lanterns girlfriend said, we have the ability to overcome fear. lol

[Nalern]

Thanks guys!

[BrazillianKid1]

I'm 17 and I'm at level 3, what level are most "pro" parkour practitioners at?

[Thatsimpleguy]

I'm just starting and all I have to say is thank you.

[jumprilke]

I love the thought that has gone into this. The problem I have as a newbie is how to put it together with precision work for a week schedule. Any help here?

[JeremeSanders]

randomly looked at this and I think the Parkour abilities for levels is kinda low to be honest. comparatively with the other skills they'd be the easiest things to get it seems.

[ybsorc9]

ii think its a lilltle rough. most ppl wont reach level 3.. u made it to hard.

[HJAproductions]

What level would you say you are at right now?

[bboylilpeace]

thanks :)

[maikaik]

took me while to find but hope this helps you find the article, go to eatmoveimprove then search skill guidlines for building strong useful adaptable athletes, for som reason youtube wont let me post the direct link

[FlowUrbanFlow]

You can't put levels on something like parkour and freerunning. It's meant to be free!

[severmine]

Dude. What a fucking masterpiece. You guys rule. Thank you so much!

[ParkourAssassin08]

I can't do a Muscle Up yet. I really need to look for a way to work to muscle up though. Just to let you know. You doing a great job man! Keep it up, take care, train safe, and God Bless. : )

[traceurValtR]

i like the idea.

but the little capital letters after all the excersizes are super ANNOYING.

[traceurValtR]

where is that? It looks like a nice training place.

[ApexMovement]

APEX Movement in Denver, CO, USA.

[nicky82785]

Im probobly asking an already answered question, and if so, please direct me to where the answer lies. Could you tell us what the levels are exactly?

[Vinylreviews]

This is GREAT!!! Level 1 is easy but I can't wait to advance to a greater level!

[JacktheDaniels]

Quick example: Trey Hardee, the 2009 decathlon world champion, sports a 1500m PB of 4:42.61, which translates roughly to 17:34 for 5k (using the Mercier scoring calulator).

In the 2008 Olympics, the fastest 1500m runner in the decathlon had a PB of 4:16, translating to 15:53 for 5k.

Sorry for so many comments recently. The article is a really good discussion piece!

[phreaknite]

Steve and I discussed this briefly in IM. Making these changes, in my opinion, strays the running specifications away from consistency with the rest of the article.

For example, any gymnast who is extremely specialized (pro gymnast) should be able to do a full 3 second lay with good form. That won't make him the best plancher in the world, and not the best gymnast, but that is a minimum requirement to even be considered on that elite level. (cont.)

[phreaknite]

Similarly, no extremely specialized runner (pro 5k runner) would have a time less than 14:00 in the 5000.

This is not an athletic standard for an elite level decathlete. A decathlete, like a traceur, should fit in somewhere around Level 3 on most skills -- maybe level 4 on some. The times as specified in that post of 15:53 and 17:34 is in line with these expectations. Also, decathletes perform the 1500m run in the latter stages of competition.

I look forward to hearing your thoughts on this!

[JacktheDaniels]

I see what your saying.

My main point, although I didn't really manage to say it explicitly, is that elite level strength and elite level stamina are pretty much mutually exclusive. A 3 sec. lay may not improve your planche, but it certainly won't hurt it, because it's still in the realm of strength. With long-endurance, intense training does negatively impact your muscular strength. If you're putting in the miles for a 14 5k, you'll be at relatively low muscle mass

[JacktheDaniels]

I mean, I see what YOU'RE saying...

[phreaknite]

@JacktheDaniels: A 3 sec lay is a planche so it will help your planche -- because thats a full planche. That aside, the standards have nothing to do with muscle mass. If you put in for a 14 5k, you are already moving away from parkour -- similar to how going for a full planche will sacrifice your ability to run for decent amounts of time or perform well on metcon workouts. Sadly, strength is easier to maintain when going for endurance - but the standards cover that as best as possible.

[JacktheDaniels]

OK my bad. I just assumed a 3 sec. lay was something else (pulling exercise or something) after reading one of your earlier comments, without actually looking it up. I'm just starting to get into strength stuff, coming from an endurance background.

The standards may not have anything to do directly with muscle mass, but one certainly can't expect to lose muscle mass while becoming significantly stronger (assuming s/he already has developed decent CNS adaptations from prior strength training).

[phreaknite]

Yes, bu muscle mass does depend on specification. Powerful/strong people tend to be more muscular than those who have adapted for endurance. If you decide to pursue endurance as a specialization and acheive a 14:00 5K then you can expect to have lower muscle mass as a result. Similarly, if you decide to specialize in strength/power then you can expect muscle mass to be more significant.

Either way, thats up to the athlete :)

Does this conversation now make the standards seem more reasonable?

[JacktheDaniels]

That's kind of what I was saying, in fewer words.

The standards were never unreasonable to begin with; I just don't think they're perfect.

They make for a really good set of goals to strive for, for a generalist athlete (up to 3 or 4 for most people, that is - if you get to 5 you'd be hard-pressed to call yourself generalist anymore).

For a specialist athlete, their goals will be much more specific in any case.

Good stuff.

[JacktheDaniels]

so the chances of maintaining even level 3 strength skills become low.

I realize that it's covered in the little disclaimer in the article about how training for 4 or above may necessitate sacrificing other areas, but the title of the article also says that it's a set of standards for freerunning and pk athletes, who are generalist athletes, like decathletes.

[phreaknite]

The athlete should keep this in mind when considering which areas to specialize in.  This article is not meant to dictate to people where they should train - just let them know what is expected when they are training. Areas of specialization are then up to the traceur, themselves.

[JacktheDaniels]

About the 1500 being at the end - it does have an effect, but it's not like a guy like Hardee would run 4-flat fresh. I would guess 430 tops, on his deca training.

Most bigger track meets cover several days, and it often happens that an athlete's best performance will come later in the meet.

[JacktheDaniels]

I like the inclusion of broad jump as a measure. IMO it's one of the most directly applicable skills to pk.

The standards for the broad jump might be a tad soft, but I don't think it's significant enough to worry about.

[DemonDrills]

Why do you say they are soft? Are you measuring correctly? Toe at takeoff to heel at landing?

[JacktheDaniels]

Only a little soft.

I felt that they were a bit soft because I'm at levels two or three for most of the bodyweight skills, but mostly level four for the jumping category.

It's probably mostly just me, though, which is why I said they may only be a tad soft (if everyone was level 2/3 in one but 4 in the other, then they'd be off for sure).

My personal athletic history mostly has to do with running/jumping rather than upper body strength.

Yes I measure my jumps correctly.

[JacktheDaniels]

But like I said, even if they are a bit soft, it's not enough to worry about. The standards would still work fine for an approximate guide, in my opinion.

[DemonDrills]

Cool, thanks for the ideas! We will definitely take them into consideration for the next round of updates on this article.

[JacktheDaniels]

I was a fairly serious track athlete before I put more time into parkour, and I can tell you that the running standards for level 5 are a decent bit harder than most of the level 5 bodyweight skills standards.

Also, if you run a sub-14:00 5k, I can almost guarantee that you will not be good at parkour, because you will be spending all your training time and energy training for LD running. If you tried to add pk -specific training to sub-14 5k training, you'd be injured pretty quick.

[DemonDrills]

If you would like to suggest a better ranking for the running categories, we are open to ideas.

Level 5 skills arent attainable by most people because of the specialized training they require. But if somebody is a genetic freak or they want to achieve a certain level 5, we have laid it out so they have a progression to get there.

Most level 4 and 5 skills will not significantly improve your parkour, but level 3 is a great goal to shoot for to practice safely and highly for a long time.

[JacktheDaniels]

Long distance running and strenuous endurance sports in general are almost in a class of their own. There is very little direct crossover benefit to be gained for a strength/coordination/proprioc­eption-based activity like pk by intensively training for LD running or swimming or whatever.

In your article you liken ppk athletes to decathletes in terms of versatility. I think this is a great comparison. If you look at the stats of world-class decathletes, you'll find great (cont'd)

[JacktheDaniels]

in events that require strength, power, speed, etc. (relative to world class marks in respective events, that is), but relatively poor ones in LD running (decathletes actualy only go up to the "middle distance" category, the 1500m).

The world's top decathlete may achieve, at his absolture apex, a 1500m time that could be equalled easily by a state-level high school runner.

[JacktheDaniels]

If you just derived 5k times from the 1500m times of national (level 5) and state/provincial (4) class decathletes, I think you'd already be quite close to really good standards for parkour athletes.

[BlakTAB]

Yay!! Got it Thanks!!!

[JacktheDaniels]

I think Balne pretty much hits the nail on the head in his post "When Worlds Collide".

blane-parkourDOTblogspotDOTcom­/2007/11/when-worlds-collide

[eightyeightdays]

For example achieving a one arm handstand is more about balance than gaining maximum strength, and is a waste of time if the purpose is to become stronger specifically for parkour.

Perhaps you could compile a set of standards by which people can assess their posture and joint range of motion too. That would be as equally as important as the strength aspect, as it will impact upon your ability to move up to the higher levels. I like the idea, but I think it still needs work.

[eightyeightdays]

The main disagreement I have is that the progressions from level to level don't seem to be entirely linear, as they mix endurance and max strength based exercises. For example if these are to be 'standards' then either the standard is strength endurance or maximum strength. Also the one arm handstand and chin up seem to be more novelty skills rather than safe, effective ways of building or testing strength...

[purplewax]

Fantastic article, Really got me thinking about where my own weaknesses lie and what i need to improve. Thankyou

I really cant see the argument for having to specify that these are suggestions though. Yes i can understand that some people won't train like this, but there is really no dispute that you 'should' be at a certain level of fitness to practice parkour safely and successfully.

[b2c2552]

you dick head...

[TraceurKyle]

This is a really good idea. Hopefully it will get people to start out conditioning from the beginning in order to prevent silly injuries.

[LOTRFreak993]

What is a press, not bench press but press. Also what is a natural leg curl?

[ColoradoParkour]

A press is pushing the weight straight over head. Also known as overhead press or military press. A strict press does not use any momentum or power from the legs. That would be a push press or a jerk.

For natural leg curl, search "gymnastic bodies ghr" on Youtube.

[LOTRFreak993]

Thank you. I figured that is what a press was.

[xmmxsheba]

thank you very much for all the time and effort, really appreciated.

[TraceurRobitza]

Can i translate the article?

It will be good for the traceurs in my country.

[ColoradoParkour]

Sure, go ahead. Please include the appropriate credits though. Thanks!

[rrdope]

whats the definition to parkour according to you guys?

[maxwong94]

There's allot. But the most basic is A to B. The best is to parkour and discover it yourself!

[ColoradoParkour]

What does it matter? These are suggestions regarding physical fitness to practice parkour safely and at a high level.

[rrdope]

well whats wrong with me asking a simple question? i just want to know how do you define the word parkour?

[ColoradoParkour]

An art of movement in which you train your body and mind to overcome obstacles efficiently.

[rrdope]

hmm so if i were to jump over a crack on the ground, thats parkour?

[ColoradoParkour]

It that is an obstacle for you, then yes. :)

[rrdope]

so going back to how "these are suggestions regarding to practice parkour...." then why dont you mention that especially in the title? i mean no disrespect..but by stating that these ARE standards this is why you may get negative responses....you should indicate that these are SUGGESTIONS like how you told me earlier, then maybe you wouldnt get any negative responses.

[ColoradoParkour]

It's just semantics. Standards and suggestions are same in the sense that is up to the individual if they want to follow them or not.

[therealorberon]

truly appreciate your effort into this. I'm sure a ton of work has been put into it. Thank you very very much.

[EndoParkour]

i don't know about this...

[hejahopp]

It´s the same for me. do you need to be from usa to see it or is it something else?

[EdgeParkour]

Im in the US im getting the same thing

[MonkeeeyMan]

Other than that I think it is a good idea, as long as you dont adjust your whole training to it and just use it to compare where you at and on what you could improve. But in the end it should be about choosing your own path

Cheerio, Flo

[MonkeeeyMan]

Level one 60 sec. on an angular rail using arms to keep balance

Level two 60 sec. on a round rail using arms to keep balance

Level three 60 sec. on a round rail with arms aligned to your body (hands in your pockets)

Level four 60 sec. on a round rail using arms to keep balance with eyes closed

Level five 60 sec. on a round rail with arms aligned to your body (hands in your pockets) with eyes closed

[MonkeeeyMan]

Though you listed balance in your list of goals, I think you didn't stressed enough how important it is. It really helps gaining overall body awareness and should be in the skill standards, something like this:

[teamjinsoku]

very true. i train balance twice a week every week on rails, slacklines, chains, ect. and i don't know what i would do if i didn't it has totally chainged the way i move

[Geistsoul13]

Very Cool! And great Idea

[sushicraver975]

Very cool :)

[nahimnot]

good idea..