La Escuela

Morzine 2011 Preparatory Training Regime


This ten week training regime is designed to increase your fitness levels and prepare you for the Parkour Generations training camp in Morzine. It will consist of exercises designed to develop your cardiovascular system, build strength and improve your muscular endurance.

As you progress from week to week, the intensity will gradually increase upuntil week 9, after which there will be a recovery week designed to allow you plenty of time to rest so you are in good condition but well rested for the camp.

This year the camp runs from 31st July until 7th August and the ten week training regime begins on 22nd May. Feel free to begin your specific training for Morzine sooner if you wish but ten weeks is plenty of time and if you’re alreadytraining regularly on a weekly basis then the chances are you already have a head start.

You can use this document as a guideline to make sure you are in good shape or include some of your own exercises in and around the ones listed herein. Regardless of your preparations for the camp, we recommend that you arrive in the best physical condition you can so that you can get the most out of thecamp.

With each of the exercises, there are set and rep requirements but if you cannot complete them as specified then break them down in to smaller sets as required, just always try to complete the overall number of repetitions by the end of the training session.

After every training session we recommend that you spend at least 15-20 minutes stretching.



Week 1 – 23rd May – 29th May
Youwill train three times this week. Try to leave at least one day between each training session.

Day 1:
-5 minute jog at a steady pace
-4 sets of 30 seconds in chair position
-15 pressups

Day 2:
-7 minute jog at a steady pace
-2 sets of 20 bodyweight squats
-10 metres of quadrupedie
-25 crunches

Day 3:
-10 minute jog at a steady pace
-5 pullups
-2 sets of hanging from a bar untilyou drop with 2 minutes rest between each
-2 sets of 20 walking lunges


Week 2 – 30th May – 5th June
You will train three times this week. Try to leave at least one day between each training session.

Day 1:
-7 minute jog at a steady pace
-4 sets of 40 seconds in chair position
-20 pressups
-30 crunches

Day 2
-10 minute jog at a steady pace
-2 sets of 30 bodyweight squats
-20metres of quadrupedie

Day 3:
-12 minute jog at a steady pace
-5 pullups
-4 sets of hanging from a bar until you drop with 2 minutes rest between each
-2 sets of 30 walking lunges


Week 3 – 6th June – 12th June
You will train three times this week. Try to leave at least one day between each training session.

Day 1:
-10 minute jog at a steady pace
-4 sets of 1 minute in chair position-25 pressups

Day 2:
-12 minute jog at a steady pace
-2 sets of 40 bodyweight squats
-2 lengths of 15 metres of quadrupedie
-40 crunches

Day 3:
-14 minute jog at a steady pace
-8 pullups
-5 sets of hanging from a bar until you drop with 2 minutes rest between each
-2 sets of 30 walking lunges


Week 4 – 13th June – 19th June
You will train three times this week. Try to leave atleast one day between each training session.

Day 1:
-10 minute jog at a steady pace
-4 sets of 1 minute in chair position
-25 pressups

Day 2:
-12 minute jog at a steady pace
-2 sets of 40 bodyweight squats
-2 lengths of 15 metres of quadrupedie
-40 crunches

Day 3:
-14 minute jog at a steady pace
-10 pullups
-5 sets of hanging from a bar until you drop with 2 minutes rest betweeneach
-2 sets of 30 walking lunges


Week 5 – 20th June – 26th June
You will train three times this week. Try to leave at least one day between each training session.

Day 1:
-12 minute jog at a steady pace
-3 sets of 2 minutes in chair position
-30 pressups

Day 2:
-14 minute jog at a steady pace
-3 sets of 40 bodyweight squats
-3 lengths of 15 metres of quadrupedie
-50 crunches...