Parkour Workout: Strength and Conditioning for Free Runners

My eBook and training program: www.thebioneer.com/product/su...
My physical book: www.thebioneer.com/product/fu...
The full post: www.thebioneer.com/the-parkou...
Free running/parkour is all about creative expression in movement and traversing efficiently between two points. This is a functional skill that anyone can benefit from learning a little of.
Many free runners neglect strength and conditioning, however. This is a mistake, as being faster, more powerful, and more mobile can help to open up entirely new possibilities. The confusion comes largely from the assumption that "strength and conditioning" means heavy resistance training. While this can have some benefits for traceurs, other methods are much more effective.
In this video, I share a bunch of awesome exercises and strategies that can be used in a parkour workout. They include ideas from functional training, movement training, gymnastic strength training, calisthenics, kettlebell training, and yes - a little weight training. Pick and choose the ones that work for you and design your body for the type of movement you want to achieve.
Let me know about your experience with parkour/free running in the comments below. Enjoy!
The website: www.thebioneer.com​​
Patreon: / thebioneer​​
Instagram: / thebioneer​​
Facebook: / thebioneer​​
Twitter: / thebioneer

[@trustmeimmexican]

Man, if this guy ever becomes a zombie, he's gonna be one of the fast ones.

[@Menaceblue3]

Rule #1 of zombie land "CARDIO!"

[@caadmaster5175]

Nop, he's gonna be the adaptable one, that no matter what you do he'll always be at your side, and kill you, and turn you into another zombie.

[@caadmaster5175]

@@Menaceblue3 I see you are a man of culture as well

[@100cents5]

@@caadmaster5175 🆒

[@redpillamerican4361]

He’d be a Hunter from left for dead

[@EleventyOnee]

This is the best fitness account on youtube, hands down. Getting tired of seeing "Top 10 Bicep Builder workouts for MASSIVE Biceps!!!" type videos

[@W00lyBully]

yeah whens the top 11 best bicep videos coming out?

[@theaccordian9377]

If you don't want big biceps just don't train your biceps....

[@eugeemz6591]

​@@theaccordian9377 heres more to strengh than size

[@somefuckertookmynickname]

@@eugeemz6591 Well yeah but the video is called "Top 10 Bicep Builder workouts for MASSIVE Biceps!!!".

[@nicanornunez9787]

Bioneer neighbor: Honey, its him again. I think what ever he has... is proggresing.

[@nawmeethecrazyhumanbeing199]

That mad lad.

[@ivanjovanovic2262]

Hahaha 😂😂😂😂😂

[@aliihotii]

What I love abt The Bioneer is that he doesn't take the credits all for himself, rather he cites and credits people like Ido Portal, Pavel Tsatsouline etc. Respect for that 👏

[@mr.z5546]

Is anyone else watching all these videos and trying to find the best workouts to create a program to be a super human😂

[@lullsbaby9321]

Any of these workouts is the "best" if you do hundreds of them per set. :p

[@georgelukhava9945]

He has a book basically just for that

[@humeseraph]

that's what I've been doing since the beginning

[@junichiroyamashita]

@@georgelukhava9945 he should make a second one,with the stuff he did later.

[@georgelukhava9945]

@@junichiroyamashita I hope he does

[@Franko384]

This is the best fitness cgannel for the following reasons: 1. Motivational Videos, that encourage different types of training. 2. Adams wholesome personality 3. Comments about Adams neighbour, thinking he's a weirdo.

[@andresramirez8468]

Want to see Adam do some kind of special forces workout/ obstacle course! He’d crush it

[@anthonypolonkay2681]

Youed be astonished at just how basic the obstical courses for people like seals are. Most of soecial forces training is dedicated towards long term endurance, rather than short term physical feats.

[@andresramirez8468]

@@anthonypolonkay2681 I agree!! Maybe we should get Adam in wipeout instead hahaha

[@Timmaaaaaaaaaaaaay]

It looks like being your neighbor would be fun id probably ask to join in if i saw yoh doing this

[@jamingovender2739]

I would tho

[@bitraz528]

I would borrow some of his things lol

[@erenjeager5290]

I’m really tryna be like Bruce Lee right now bro this is something I could only dream of achieving especially with Bioneer in person (just trying to be strong for actual everyday stuff)

[@Timmaaaaaaaaaaaaay]

@@erenjeager5290 that's awesome im sure you can do it if you work hard and smart enough. My short term goal rn though is to climb this tree in my front yard with no limbs

[@Unactiveacct]

I am a personal trainer. Any tips for looking non threatening and inviting to my neighbors with this kinda stuff?

[@c_rem6101]

Diverse video types like these are the reason why I love this channel

[@joshuabyrne2220]

100 percent man

[@Jones_707]

Same

[@bakianimebattles640]

I then start practicing parkour, then the Bionner starts uploading videos about parkour. Dam great timing!!

[@eduardojesus2522]

SAME

[@PiggyPigginton]

11:13 - 11:27 me when I meet a new person I am supposed to work with from now on.

[@franciscobenitez8619]

I love you both. You made my day 😂

[@AverageGabriel]

I just laughed my morning coffee all over myself before work. Worth it, this was hilarious.

[@blaqoD]

As a parkour coach, I couldn't agree more. What we also do is add some balance drills, either static or dynamic to improve the overall quality of movement and ankle strength (which in turn gives more injury prevention). Solid content. Cheers for uploading.

[@erikthewizard7752]

I like this, you really did your research. One thing to add is that the high jump is often more a matter of hip flexibility in getting your feet high enough so you can put them on a ledge.

[@TheBioneer]

Thank you! Oh yes for sure! Very true for my hurdles - I actually barely gain any height. Maybe a cool topic to expand for future :-D

[@skaus2184]

Parkour: the French martial art of running away.

[@FitLabb]

You have one of the most unique & interesting fitness channels on KZbin. Even if I won’t personally use some of the techniques in this video, it’s incredibly interesting & useful in other ways. 👍

[@dimitar2367]

as a freeruner myself i approve this video ! :D

[@Kevin-cy2dr]

My whole fitness is geared towards mastering parkour/freerunning. I'm starting with calisthenics to built up strength to do moves such as vaults , backhand spring,flips,wall runs.

[@parthkhanolkar7916]

Same here bro. I'm already 25 so I'm starting late but I hope one day I'll be able to do this

[@GeorgijSosunov]

Or you guys just go out and start moving on and around obstacles in a slow and controlled manner. In this way you get used to the movement patterns and also work in your coordination. Almost no one starts of fast and graceful. Every one begins with simple variations of your go to movement patterns. Get in contact with a local Parkour Community and bring it out on the streets. They'll most likely be very welcoming. Keep your conditioning up, but there is no excuse not to start Parkour now. :*

[@caadmaster5175]

Yes, I find calisthenics to be one of the best compliments to Parkour.

[@joe94c]

I started parkour back in 2011. Trust me, while strength training and conditioning is a great thing to do, if you're just getting into parkour the number one thing to focus on is technique and safety. That will save a whole load of problems for you later in training

[@joe94c]

Some of the skinniest guys I knew were amazing at parkour because their technique was so good. Relying on strength alone will absolutely result in things like tendonitis and other injuries

[@caadmaster5175]

I'm so glad you covered Parkour since that is what I mostly train for. Your channel is the best, keep it up!!!

[@Defvin]

As a parkour athlete, I can tell this is a good and accurate video! 🔥 Really enjoy your content and learning a lot from you

[@GenoKiller7]

This channel is the best fitness channel

[@nemanjajelicic9300]

A couple of things: We definitely do vertical jumps, or at least us old school traceurs do, from one leg, or two, standing and especially from a running start. Vertical jump has the biggest correlation with doing do wall run, since you are basically doing a high jump with precision. As for climb ups, this very much depends on the country, but in eastern Europe, almost everyone does a lot of climb ups(or at least in Serbia), while in the west, not so much, and traceurs outside of Brittan and America don't really use "level climb ups", since everybody can do any variation perfectly fine. Anyway , the most important thing when training parkour is to develop a good feeling of where your body is in space, and fine control of each movement. Strength and speed come secondary, coordination is the most important. I'm a long time fan of your channel, keep making awesome content 👍

[@nawmeethecrazyhumanbeing199]

The la sierra p.e fitness regime of 1960 is a perfect example of building functional strength. The regime includes numerous thing you already covered in this channel. Like rope climbing, monkey bar movements, lalane pushups and so on. I am looking forward for a video on that topic soon.

[@JimmyTheGiant]

Thank you so much for the shoutout, brilliant video! I learned alot :) - just a comment on the climb up part, a "climbup" is typically considered from static hang without momentum, with the addition of the run into it I guess it'd be moreso considered a wall scale where the level system is less of a thing. I'm splitting hairs however! Fantastic video.

[@TheBioneer]

Absolutely man! I'm a huge fan of your channel. And thanks for the tip, makes sense :-) Would love to see your take on conditioning for parkour, actually. Keep up the epic work!

[@MeHowBeatz]

@@TheBioneer I don't know if you've already checked it, but you may like Luke Albrecht's channel, pretty much the whole content is just mind blowing, with series like 'Backyard Training' covering different amazing conditioning ideas, but his video 'Drills for a PERFECT CLIMB-UP' might interest you in particular when it comes to progressions for this type of movement/technique :)

[@MeHowBeatz]

@@TheBioneer Oh, and now I've found this guy Lukas Buchel and his video 'Climb-up Variations and Exercises - Parkour Conditioning' which is also soooo good !!! :D I'm also looking forward to how JimmyTheGiant would present the topic of conditioning for parkour to a wider youtube community! :) - we definitely need more of that :) Thank you both for what you do when it comes to educating people and raising their awareness of so many training aspects - we definitely need more of that too :D

[@ryanredfern1272]

Awesome video, I would like to add 2 points to consider: 1 that learning how to land/roll/transfer force through the legs is #1 before doing any jumping or climbing And secondly practicing climbing the types of things you're likely to encounter, ie; suburb fences/ onto roofs of houses and practicing the application of the training is also very important

[@rawgage9159]

This Marine/Soldier has found a new Warrior to emulate! Watch out bro, here I come 😎👍

[@catcat4697]

I respect the amount if research that went into this video

[@j.r.6271]

His kids are going to untold levels of knowledge at their disposal.

[@a8lg6p]

After years of saying I'd like to, playing Dying Light finally convinced me to really commit myself to parkour training/conditioning. Turns out it's mostly a lot of QM, which is great, and an essential part of any functional training regimen. Unfortunately, I don't have access to many buildings etc, but I guess I'm even luckier--I have woods and beach to play in. I feel like I'm in Assassin's Creed when I traverse fallen trees (sometimes moss covered, after wading in freezing water) and fallen rubble by the cliffs. Working on kung fu stances really helps with this...doing horse stance, bow stance, cat stance etc for like 30s ~ 1m daily improved my balance dramatically. Suddenly, I found I could fairly easily stand on branches that swayed under my weight, like in Crouching Tiger. Also, I started doing jump rope and agility ladder almost daily as part of my warm-up after watching your Bruce Lee video, and it's really improved my cardio...I suddenly realized I can jog almost indefinitely for the first time in ages. Now after listening to the Tim Ferris podcast with Christopher Sommer, I'm trying Gymnastic Bodies... It looks like the best online program with follow-along videos I've seen, and I've tried quite a few. I think it'll really help fill in any gaps.

[@travisrall]

I’m 42 and started parkour training about 8 years ago as a way to rehab some injuries. I don’t practice tracing much now but the workouts are a major part of my functional workouts. One thing that you missed that was always a staple for me was the Kong Walk Through. Start in plank and walk your knees forward and with arms straight, tuck the body and walk them all the way through into a reverse plank bridge and then back. Huge for mobility and core strength.

[@TheBioneer]

I love this, thank you!

[@williamtillier4246]

Bruh just when i re-discovered parkour you post this Thanks man!

[@rohanjosi7081]

This dude reads minds.

[@jonoheath4221]

Every time you release a video I end up adding stuff to my training. Good job you introduced me to micro workouts and incidental training. Thank you man awesome as always

[@Battechofficial]

You are building insanely good power/weight ratio. In just a year you have strengthened so many skills, you look really good and confident now.

[@TheDamianvain17]

As per usual, this is always THE best place to find alternate modalities of training and new concepts on training, both in general and specifically. the diversity of training styles and quality of information is hands-down THE best (and only) channel of it's type! Folks, we need to point out this video on parkour channels so we can boost this channel and the parkour community simultaneously!

[@nyanknight107]

So happy parkour's getting coverage here, always thought it was one of the most useful sports

[@zachmclaughlin8605]

Your channel is the only channel that I actually check daily for new videos. Love these!

[@MoPoppins]

You could click for notifications.

[@zachmclaughlin8605]

@@MoPoppins I suppose I could, but that would take away all the suspense!

[@catcat4697]

@@zachmclaughlin8605 that's a great way of looking at things, true happIness doesn't come from instant gratification but rather from being aware of things in the future that'll satisfy you.

[@DHGamerMR]

Your videos and books are just amazing, sir. One of the few good things to come out of the last year for me was finding your channel on KZbin. Thank you for all the time and energy spent sharing all of this accumulated knowledge with all of us here!

[@pasdetrick]

I love how you include all kinds of sports and variations. The fun you have is visible! Thanks bruv

[@armandovaldemar7870]

One of the most honest and realistic training channels I've seen for years.

[@danielrodgers6939]

Love whenever you post new videos. Thank you man we appreciate you

[@maximotion262]

YESS!!! I’ve been waiting for this video

[@caseypham7975]

It’s amazing as a relatively long time viewer to see your channel pop off

[@wesleychisler4717]

Loved the ending. Wraps up everything taught while also making the viewer think about how to properly apply it because everything in fitness is individualized and custom, not just one size fits all

[@abelfranco8425]

Dude you've been uploading at the perfect times your channel is 🔥🔥🔥🔥 cause I needed some Bioneer parkour training,same for the ambidexterity thank you so much.Finally not to mention the John Wick and Batman training.💪

[@Battlemaster952]

Fantastic video. Freelancing has always been one of those things I dabbled in back in high-school, and loves to watch, but never took it seriously. Having a video about it show up on your channel is a treat! This is more fuel on the fire to keep me focused on my fitness going forward! Your channel is one of my favorite ways to study personal fitness. Thank you for the research, time, and desire to inform and educate us all that watch and follow you!

[@nikokacunic7149]

The most underrated fitness youtuber ever. Thank you for all your work!

[@taco2347]

Been waiting for a video like this. Thanks so much!

[@kjiklemmensen8306]

As someone who does parkour it's evident that you've done a good amount of study for this video. Really great work!

[@nomadicwolf6132]

This video is gold. After years of seeing it, I always return here when I'm seriously picking up my training again. These are the building blocks for a great & specific training system, & for making a parkour course. Thank you.

[@kylereece1979]

Mr Bioneer- I just want you to know that, your words and wisdom have been an immense help to me over this year so far. Getting in a "flow" state, thinking about what makes me happy and your thoughts on mindfulness and approach to training have made me a more motivated person. Ive enjoyed working out and yoga and practicing some of your ideas in my own room, your book Hadoken'd its way through the letter box the other day, and I look forward to it moving and motivating me through this year. 🤘🤘👍

[@IsaiahDC]

I did parkour for 2 years in my teens. It makes you feel like a hero. Look forward to including it more in my training now

[@gypsysnowwolf2313]

Glad I found this video again. Love your channel ❤

[@deankiryuin9709]

Another legendary video as usual!!! Definitely going to think about this when building workouts.

[@AverageGabriel]

This channel is always so accurate. I love goblet squat jumps too. Quadrupedal/primal movement is probably the biggest key in this video, in my opinion of experience. Don't forget to practice your parkour vision!

[@rahulk1203]

Hey! Can u tell me the meaning of parkour vision?

[@AverageGabriel]

@@rahulk1203 it's a made up term, just means to learn to visualize playful options with what is around you and create your personal training with it. Whether it's a basketball hoop, picnic table, beach, trash can etc.

[@LtCaveman]

Found you about a month ago, been bingeing all your vids man, great stuff!

[@VikingShorts]

Love this channel brother. You do an amazing job explaining these otherwise complex topics.

[@Jonas-lc6eu]

I just love your work!

[@vxsuperbadxvx5792]

Nice vid man, i love philosophy that goes with parkour of true freedom and the ability to escape any situation

[@epicfighter7653]

Yes! I was waiting for this

[@hopperhelp1]

Yes! I'm glad someone is mentioning the benefits of parkour. I miss it so much. I was beginning to train with a group in my area before the pandemic hit. Now I miss it so much.

[@ekaterinastaneva9922]

What I do is just to take a few excercises from each video and add them to my arsenal of workout. Light morning jog or longer morning walk - I now do like 10 min of backwards walking, got bare feet shoes plus added jumps and bounding, even occasional squat / pistol squat. The whole morning routine increased with like 10 minutes or so but I can totally feel a huge benefit - less knee pain, more knee strenth, quads certaily more muscular, lost like half a kg of fat which on a normal build makes a huge difference. I've added other bits from other videos to my regular gym routine and my mobility, agility, explosivity and general athleticism increased for sure...and we are talking a few minutes here and there. I've probably added a hour to my weekly workouts max, but the results worth it! So a big thank you and deffo buying the e book with the next salary ❤

[@coryk2222]

Another great video on the most helpful channel! The way you approach fitness is refreshing. Thank you!

[@flyingfox09]

You seem to know so much and have consolidated so much information from different places. Have you ever trained athletes before?

[@chrisward7582]

The best fitness training videos on KZbin period..

[@erichvonkaschke8040]

The King keeps delivering

[@kapetanyakinthos3460]

Incredibly underrated thanks man🔥

[@wildfunctionfitness]

Awesome video mate! Thank you for sharing all your movement wisdom. :D

[@gaetanoiuculano7895]

Hey bro love this and love how you make your training more functional and realistic for the real world my training is following the same ideas as yours these days hence I love your channel, lots of great stuff. I am 57 and my goal is to be able to maintain my strength, power, agility, muscle mass actually all the good stuff that makes a strong and adaptable human body for as long as I can into old age. Amongst all the other things like you do, natural parkour in natural environments is becoming one of my favourites! Your videos definitely have a wealth of great stuff of interest to me keep it coming bro, perhaps do a video if possible on natural parkour in natural environments! Being out and training in nature is definitely very therapeutic and does wonders! I have a fairly solid muscular build for my age and love to see videos of heavier older guys training parkour not many around!

[@LightoftheMostHigh]

I like the nice new and higher fence. Great content as usual.

[@abhishekmukherjee1680]

ADAM YOU ARE A COMPLETE PACKAGE WHEN IT COMES TO GOING ONE STEP AHEAD IN FITNESS... YOU HAVE TOTALLY SET A DIFFERENT STANDARD IN KZbin FITNESS WHICH I DON'T THINK MANY PEOPLE WOULD BE ABLE TL REACH. ALL THE VERY BEST FOR YOUR FUTURE ENDEAVOUR MATE🙏🙏

[@zaydencarman4709]

Bioneer great job!!! I love your training I think everyone should do this! Keep it up! I loved this video! This stuff is awesome 😎

[@haberschnack]

just got this link forwarded by my sister. spent the last few minutes kong waulting through my flat to put on the kettle. thank you for a break down of some basics I will incorporate to get closer to my goal!

[@davidhoney100]

this guy is the real deal.there is more to fitness than gyms and weights/

[@allvaks275]

Man you made this video feel like a mission download 🔥🔥🔥

[@Sawaedo]

I'm doing these exercises without realizing they were also usefull for parkour, Thank you. BTW I love your book :)

[@tokujinsicura2190]

Man, i really appreciate you making this. Something ive added recently my parkour training is capoeira. It works mobility, agility and builds a lot of stamina. I definitely feel that its been helpful. Hope thats useful to you, keep it easy bro💪🔥!

[@thereturnofyeshua]

Love it! Can you do a video on recovery? Specifically in conjuction with the spine? I have some pinched nerves on my neck and a lumbar herniated disc, and would like to see more recovery tips in that area. And maybe the applications of mobility and movement for that as well. Appreciate you!

[@lloydfernquest]

Excellent video! @storror and @teamphat need to see this!

[@videosdespertares]

Thanks, you are a good teacher!!!

[@aki9438]

Hey I got super excited seeing you run through the field/cricket grounds by the church, in the running section! I live a mile from there and used to work in the building on the left 😂😂 Love the videos this is my new favourite exercise channel

[@PcCAvioN]

Watching this in an ihop Edit: I've been a little sour over being single recently, but looking around at all the couples in here, I am by far and away the happiest man in this place 🤣

[@splittedspark1675]

My man here really burned the couples, like some restaurants burn their pizzas

[@AdamSinicki]

@@splittedspark1675 Haha!

[@stevenroberts5741]

I love your videos, so different and so much information in terms of more functional training. My only small ask would be that at times you show or outlined some training that had fewer components to achieve specific outcomes as many seem to have so much in them they feel out of reach for those of us who are either older with more limited recovery capacity and/or don't have the amount of time available to cover so many different aspects and elements. Maybe some 'scaled' option advice. Just a thought, but as I say, absolutely great content 👍🏻👍🏻

[@MarkoObradovich]

Good video man. 👍💪👊

[@Madchilia]

Love it!

[@marekmarecki2464]

Im also balancing on non dominant leg, even when i was younger that leg wasnt so good at doing many things so that was just a support, but when i starter training more with strenght, mobilitiy, martial arts i was able to use left leg much better, later i learned how to use left leg properly or how to mimic right leg moves. My strongest kick is right round house head kick and if i miss i go for spinning left kick, i generate a lot with spin attack which comes with my heel, thats so devastating, however i didnt used it in real fight YET, i already KO few ppl with round house right. Im also doing over hand grip almost all the time - besied chip ups :D, its easier for me to pull up higher this way, like my shoulder girdle is more "open up". This was great episode, thanks mate.

[@johnhunter6216]

I've just tried your art of wall-climbig and it worked! Thx Adam!

[@josephneumann1684]

Just recently discovered your channel... Awesome stuff, dude. Keep up the good work!

[@tzahrawjeheim1586]

thanks for this information!! I'm wanting to build my strength up for this and I've been given some ideas on what else I'd like to research as I want to become graceful free runner :) thank u

[@filiprangus5826]

Great video man, thank you !

[@abigwhale1043]

I love Parkour. Been doing it since I was 8 or 9. It has saved me a good few times

[@ilovepigees]

I've been doing rope climbs with a 2 inch round battle rope. I started doing them when I saw one of your older videos. I feel I'm getting stronger already. 👍

[@vicarious7858]

Brilliant video as always! I recently started Parkour to supplement my Muay Thai and MMA. First session I thru a disc out in my lower spine mid jump and have just recently got off of a walking stick 😅 Moral of the story... Warm up properly before doing anything explosive! It may just save you a couple weeks of pure pain!

[@edwardschofield5251]

Best channel on KZbin

[@theunstoppablefreefall1329]

I've been doing parkour for like 2-3 years not and this video was super useful

[@saturationstation1446]

i hack my neural connections by training parkour at night. forcing your vision to be reduced to only the object you are clearing at the moment creates a much stronger impression in the brain of the specific electrical firing sequences required to perform any particular movement. its allowed me to make extremely fast progress with technique/power. also, rolling drills have seemed to be very important for achieving hypertrophy with parkour training and they are something pretty much every human can do, they force more fractures in the muscle fibers.

[@anthonyhaga7559]

I would love to hear you explain skateboarding and how it relates to balance and the brain. Love the channel!

[@chubbymike3372]

This video quality is insane. Wow.

[@gideonwilliam2457]

Just discovered your channel. It's really informative, and exactly what I have been hoping to come across in a while now. Subscribed 👍

[@qs3315]

Amazing ! Thank you!

[@kokujin126]

Holy shit, I was just practicing parkour yesterday and this video conveniently popped up. You are the man