tag:blogger.com,1999:blog-70301300469823533412024-03-08T01:49:23.953-08:00Traceur Chris Grant - Glasgow Parkourmy thoughts and experiences as a traceur and parkour coach.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-7030130046982353341.post-36585076148496544022009-08-21T10:04:00.000-07:002009-08-21T10:20:36.586-07:00Summer Trainings...So the weekly blog ideo sort of got lost over summer...<br />I had a very very busy time over summer with constant coaching, training and working pretty much nonstop.<br />I did get a little holiday for a week in italy which was great and my other coaches did a fantastic job of covering classes for me.<br /><br />I've been sort of plagued with minor injuries all summer which has been a bit annoying for my technical progress but ive accepted that injury is part of training and found ways round it.<br /><br />I think a little round up of my training and progression over summer is a good way to look at where I got next with my training.<br /><span style="font-weight:bold;"><br />Technical Training.</span><br />Over Summer I've been working loads on touch and light movement. I've had pretty much constant injuries around my feet/ankles so it's been low impact all the way.<br />Ive learned loads about being very precise and controlled in my movement which is at the core of all of training, even conditioning excercises.<br />When ive been free of injury, I've seen my jump getting bigger and more confident which is great, but i wish I could have progressed more. Injuries make me sad...<br /><br />I think ive started to move a lot stronger and faster also, big routes are feeling very seamless and fast which is nice.<br /><br />Overall my technical progress has been ok but I hope to progress a lot more during winte when my foor completely heals.<br /><br /><span style="font-weight:bold;">Strength Training.</span><br />After experimenting with a month of no conditioning and ending up with aches and pains, and also really missing it, ive been working very very hard physically.<br /><br />Big conditioning sessions, loads of quadrupedie and even on my 'play' days ive been slipping in some good hard work.<br />Strength work is a very big part of Parkour - it's not all about the movement and it's something that can always be worked on no matter what injuries or aches you have. In a way i think conditioning and strength work encapsulates the spirit of Parkour more than any other aspects. It requires discipline, focus, serious work and a strive to improve and push one's limits.<br />I wish that more traceurs would see this. I tend to think that without conditioning/quadrupedie you arent really practicing parkour at all. If you just move you are only training one aspect of the discipline.<br /><br />so i'm feeling very good about my strength but have some new targets set for the next few months, particularly working my legs while my foor is injured.<br /><br /><span style="font-weight:bold;">Coaching.</span><br />My summer of coaching has been a massive massive learning experience with loads of workshops over many different environments and people. <br />Im also coaching at Rendezvous IV next week. It's a massive honour to be asked to help out there, and it's also going to be a really interesting challenge to work with practitioners who are miles ahead of me in terms of experience.<br />Im reallylooking forward to it and feeling the buzz about all my coaching and classes at the moment.<br /><br />It's been a good summer overall, just need to keep working and keep my head down.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com0tag:blogger.com,1999:blog-7030130046982353341.post-58740456091096781292009-08-21T09:51:00.000-07:002009-08-21T09:53:31.563-07:00Glasgow Parkour Coaching Year 1<IMG src="http://www.glasgowparkour.co.uk/coachingsitefinal/images/header.jpg"/><BR/><B>What a summer.</B> <BR/>As everyone probably knows im trying really hard to grow <B>Glasgow Parkour Coaching</B> as an organisation. I try to improve on my coaching and GPC's standards and reputation every day. <BR/>It's important to me that Parkour is passed on in the right way and I think have access to the right resources and a growing number of contacts and channels to make this happen. It's important that Parkour gives people a positive and healthy attitude towards leading their lives and I try to convey that through my coaching and through GPC.<BR/><BR/>It's really exciting and busy times - sorry I've not been out much.<BR/><BR/>This time last year I had 2 adult classes a week which were pretty dead and I was coaching myself.<BR/><BR/>Fast forward to this summer and we have 3 Adult Classes which are almost full, a permanent youth academy and at least one workshop happening pretty much every day. This included a week-long residency in Dundee as well as classes in North Ayrshire, East Ayrshire, West Dunbartonshire, Iverclyde, Stirling, Larkhall, Bellshill and all over Glasgow. On one day we had 4 classes and 6 coaches working at once!<BR/>As Summer ends we have a few weeks rest before another busy school season this winter.<BR/><BR/>My other coaches and upcoming coaches push so so hard and work very very hard to try and maintain the impossible standards I expect of them and I appreciate it no end. You will get what you deserve from this.<BR/><BR/>From a personal point of view, my trips to London are more exciting everytime. I've had the chance to teach classes all over London for as many as 70 people at once which is crazy, and I've been trusted by <A href="http://www.msplinks.com/MDFodHRwOi8vd3d3LnBhcmtvdXJnZW5lcmF0aW9ucy5jb20=">ParkourGenerations</A> to do this. That means a lot to me - these guys have been around since the beginning and I have no doubt in the sincerity of their intentions and that the path they are taking is the correct one. On top of that I had the absolutely gruelling chance to sit ADAPT and become the only qualified coach in this country for the moment which has opened so many doors.<BR/>I can't wait until this grows and more people have the qualification.<BR/><BR/>Our team training is the highlight of my week, and seeing the newer and younger guys step up and run a class is amazing. I feel very privileged to be part of this group I've created and with millions of prospects on the horizon I think it's going to reach a whole new level. The pressure is on and I plan to rise to it.<BR/><BR/>I want everyone, especially young people who dont have many priviledges, to have free access to what we're doing and I want my guys to get the excitement I do with every new project.<BR/><BR/>If any of you have given me the 'oh id love to try your class' chat then i assure you now is the time to do it.<BR/><BR/>It's looking like good times for GPC, but i'm never forgetting to look back at the work it took to get here and look forward to the constant and growing work ahead. The day I start counting on this always working is the day I quit.<BR/><BR/>Bring it on.<BR/>traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com1tag:blogger.com,1999:blog-7030130046982353341.post-2776822986320780382009-05-26T10:00:00.000-07:002009-05-26T10:10:06.544-07:00The quiet week and this week (18-31/05)So I almost completely rested up last week, hence the fact that I never posted.<br />I had some coaching and meetings, and the week before my ankle rehabilitation was going really well, so i decided to rest from pretty much all movement and just focus on doing ankle excercises every day.<br />On top of that, i've been working on my muscle up progression to build strength - Im doing 110 muscle-ups during a session, and I'm increasing the number of reps in each set - first time i did sets of 3(with dead hang between each one) up to 110 and last week i did it in 5's.<br /><br />Im going to try and do one of these sessions every week until I can do it in sets of 10. muscle ups are a pretty complete upper body and core exercise, as well as a really essential and useful movement. On top of that I can see the difference in my Climbups.<br />I would recommend anyone to learn them, and then use them for conditioning.<br />I had some really magical coaching sessions last week and have been working my warm ups so those feelings of being stuck' are now gone which is great.<br /><br /><b><u>This week</u></b><br />I went out today with Omercan adn Zeno and had a play session to see how I felt. My jump is almost 100% back and I think I've got lighter, faster and more powerful with all the focused leg conditioning during my ankle recovery.<br />I broke a few new jumps today, and got some back that used to be on my limit. They now feel a lot easier which is great.<br />The session today developed into focusing on routes which use these bigger jumps and powerful movements - all that small route and 'touch' training has really paid off and this week I'm going to focus on transferring that into much longer, bigger and more physically demanding routes.<br />I'm trying to focus on routes which use my techniques to their capacity distance and powerwise, and try to keep moving without hesitation. This should also be a good test of wether my Cardio has improved.<br /><br />We shall see...........traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com3tag:blogger.com,1999:blog-7030130046982353341.post-63907650765214301972009-05-11T07:08:00.000-07:002009-05-26T10:00:36.112-07:00This week - 11/05 to 18/05Last week's training went relatively close to what i'd planned -<br />two sessions of training in on most days, a light and a heavy one.<br />Ed was down visiting from Forres so it was nice to have some company on some of my training sessions which would usually be solo.<br /><br />This was one of the wettest weeks of training in a long, long time to that affected things a little, but I stuck at it through the torrential rain.<br /><br />I started the week with some heavy upper body sessions - the wall at charing x, dynos and quadrupedie. i didn't really work on handstands or traversing as I had planned so ill add that in this week.<br />My focus ended up swaying more towards doing more touch exercises and some little precisions - i almost stuck to my promise of not jumping - i did a few but not too many.<br />Another good week.<br /><br /><b><u>This week</u></b><br />Im starting to get quite stressd about the inflexibility of my injured ankle, so im really going to focus this week on rehabilitation. Im going to go back down to one session a day for most of the week and try to stay off my ankle a lot more as far as doing running, routes, jumps etc. Just have a lighter week overall but really focus on low-impact ankle exercises.<br /><br />My training is going to consist of balance, quadrupedie and strength and flexibilty excercises. Im going to try and end every session with at least 20 minutes of flexiblity and isometric strength excercises to really really start working the ankle back to where it should be.<br />It should be better than it is by now, and although I've been strengthening it, I've also been using a lot and that could be detrimental.<br /><br />On top of that, I'm going to do some more upper work - mainly traversing and handstands as I had intended to last week - it will be good to improve in these areas and also maintain my strength.<br /><br />I'm also feeling a little bit out of touch with my coaching at the moment - since im not teaching as much just now I feel like I've lost a bit of the natural rhythm and natural feeling of my warm ups - it just doesnt feel easy at the moment and at times im having to thinka bout the next exercise for my class instead of everything shifting smoothly from one to the next.<br /><br />I'm going to make sure that when I warm up every day I do a solid half hour of what I would do with a class.<br />I'm going to try and do a different 'style' every day and make sure i push it.I plan to identify the warm-up exercises I've fallen behind on and make sure I get them back to being comfortable and easy.<br />As a coach I have to feel really comfortable with all my exercises and it's really easy to lose that. I need to make sure i mantain it when i'm not coaching as much as it could effect my work and my students.<br />It's interesting having this whole other thing to train for and be conscious of other than my own progression.<br /><br />I'm heading to the uni right now to get started :)traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com1tag:blogger.com,1999:blog-7030130046982353341.post-55102593711848207012009-05-04T10:08:00.000-07:002009-05-04T10:27:42.386-07:00Training - last week and this weekSo last week's plan went quite well - I managed to get two training sessions in on most days, the lonely sessions mainly consisting of running and touch exercises.<br />Within a fgew days my touch really improved and has started to become quite natural. it feels good to perform a route and realise that you didnt hear anything during it.<br />I would liked to have done a little more and there was two days where i felt a bit lazy - it's important for me to be honest with myself about this I think.<br /><br />Had a great session at some old ruins on Wednesday with Omercan - I think my jump distance has actually increased even though ive not been able to take any big jumps or impacts. I've been running and doing loads of squats and isometric strength exercises for my ankles for weeks - hopefully when my confidence comes back and my injuries heal ill be able to really see the benefit.<br /><br />My bad ankle got a bit of a twinge on thursday, so I'm sticking mainly to Upper body this week, as I did towards the end of last week after it happened.<br />I'm trying so hard to let these injuries heal and still find ways to improve, work and play every day. it's nae easy!<br />We also had the first Glasgow Parkour Coaching Team Training session this week. It's going to be a weekly occurance from now - it's great for us all to train together as a group and for each other - our busy and different lifestyles dont permit much time for us all to hang out.<br /><br /><b>This week's training - 4/5 to 10/5</b><br />My first session today went from a quick play into a pretty heavy upper body session - we found this great place to do some lombar traversing and did a few sets. It was sore.....My shoulders are screaming as I type..!<br /><br />Im going to try and stick to the same rough format as last week - first session of the week is to play, see how my body feels and do some rough planning for my week once i see how I feel.(which went out the window a little today..)<br /><br />After feeling how my foot feels today today, I think im going to have to go totally cold turkey on the ankle and foot just to let them settle - I got a bit ahead of myself last week I think as it started to feel better, and then jarred my ankle.<br /><br />Im going to work on upper body conditioning and movements - traversing(all kinds..), muscle-ups, handstands and anything else I can think of. Hopefully i'll get creative with parts of the uni I've not used for upper conditioning before. I can feel that my traps are a bit of a 'weak link' in my muscle chain so loads of handstands and lombar traversing should clean that up.<br /><br />I'll keep sticking to finishing my sessions with big sets of squats and calf raises(it's all i can do safely!) to maintain and build leg strength and maybe try some running later in the week. Nothing too hard, just enough to keep my level and slowly build it as I wait for my injuries to heal.<br /><br /><br />and for this whole week - I MUST NOT JUMP.<br /><br />we shall see how it all goes.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com4tag:blogger.com,1999:blog-7030130046982353341.post-75880527660743038582009-04-28T07:58:00.000-07:002009-04-28T08:03:57.724-07:00This weeks training.Following the fact that i have a couple of niggling foot/ankle injuries i've had to restrain myself from working on jump distance and 'big' and 'scary' stuff which is disappointing as i feel i've let this slip a little the last few months. <br />i'll need to get back to it, but injury recovery must take priority.<br /><br />As I started my weeks training yesterday I felt fresh all over my whole body which was nice. I've decided this week to focus on training touch stealth and silence over different routes of varying difficulty. This low-impact approach lends itself well to my injury recovery and is also a massive asspect of movement.<br /><br />To try and train instinct, I'm also going to always train a whole route - if there's a certain aspect or movement in a route which i can't get right i'm not going to stop and focus on that one part - I must work it out as I go over the whole route.<br /><br />As the week goes on I'm going to increase the intensity and difficulty of the routes, and also add some conditioning elements into training to make sure that I am maintaining and improving my strength.]<br /><br />I think this approach is going to be beneficial this week - obviously ill have to listen to my body and see how it works out.....traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com0tag:blogger.com,1999:blog-7030130046982353341.post-75073556772941471182009-04-28T07:45:00.000-07:002009-04-28T08:11:09.974-07:00Lifestyle and Routine ChangesThe past week in London has allowed me to get into a routine to improve my training, diet and sleeping habits which i think have been detrimental to my training in the last few months.<br />With loads of coaching and training, it's easy to get into the habit of naps, coffees,snacks and and energy drinks as the daily routine. I've slowly felt myself get more lethargic and demotivated over the last few months as I've obviously been working very hard and let this sporadic diet and sleeping become my routine.<br /><br />Every day in London last week was pretty much the same - up early, good breakfast, training, light lunch and a break, then teach afternoon and train night or vice versa.<br />This allowed me to fit in two training sessions a day, get some business work done, teach and still be done by 9 or 10 at night so I could get a big meal and catch up with friends if i like for a dance.<br />I decided to totally kill the caffeine during the London week and have had no Starbucks or energy drinks at all, favouring natural bars or fruit/fruit juice for snacks as well as having a light but nutritious lunch such as some sushi or some chicken piences and a vitamin shake. I've also been very consciously drinking 2-3 litres of water everyday.<br />I feel so much better.<br /><br />Now my lifestyle in Glasgow is slightly different - I like to go out at least one night a week(although have curbed the drinking!) and have to spend at least a couple of hours a day on emails/paperwork and webstuff.<br /><br />I'm going to try and mantain a similar routine - times arent exact obviously but they give me a rough way to weigh up my day.<br /><br /> 9/10am - up earlyish for breakfast and business work/emails/calls etc.<br /> 12pm - light training(probably solo most days)<br /> 2pm - lunch and another bit of business work<br /> 4pm - either afternoon teaching or training session<br /> 7pm - either evening teaching or training session<br /> 9pm - finish trainig for the day, eat and possibly go socialise or have a night in.<br /><br />It's likely that because of my training mates' other commitments that I'll be training solo at some point every day. this is something I want to get more used to and it allows me to fit some really focused training in. i find when training alone it helps me to set very specific targets to finish so that i dont get bored or distracted.<br /><br />If I can roughly keep this routine most days, I think my training, sleep and general mood will lift as it has in London the past week.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com1tag:blogger.com,1999:blog-7030130046982353341.post-42232192875394596292009-04-27T05:32:00.001-07:002009-04-27T06:21:06.115-07:00ADAPTI've spent this past week in London training and teaching with the Parkour Generations team and going through the ADAPT assessment.<br /><br />It's been an absolutely amazing week and the insight and experience of these guys has really enhanced my approach to training and refreshed everything about what i do and why I do it.<br /><br />I want to talk about ADAPT. As one of the first 'outsiders' to take the qualification I thought I would try and give a little bit of what I thought of the process, training and assessment. There's been a lot of questions over ADAPT which is great - it's important to question things. Hopefully my experience will answer some of these questions and help people to make up their own minds about what they think of it.<br /><br />In short - my week went something like this:<br /><span style="font-weight:bold;">Day 1, Monday - Team Training with Parkour Generations - preparation day for ADAPT</span>.<br />The first day consisted of some light training - going over a few of the exercises for the coming physical test and doing some light training and 'play.'<br />Working as a group, pushing some limits and getting a feel for the 'level' of physicality needed for the test later that week. Scary.<br /><span style="font-weight:bold;"><br />Day 2 - more light training with Stephane and Johann leading the group. </span><br />Today ended with a discussion session about the assessment where Steph and Jo did their best to answer any questions we had about the tests and talk a bit about their motives for creating the qualification and our personal motives for coaching.<br />It's great to be surrounded by people who are so sincere and dedicated to their art and although I would already consider myself to be 'living' parkour these days, it was somewhat inspiring.<br /><br />At night, I was given the task of running an indoor adult class for around 60-70 people. With 10 minutes preparation time. This was very tough, but a great test of coaching ability and in my opinion probably the most important part of the acreditation - when given the task of teaching way outside of the usual comfort zone - how will the coach cope?<br />I killed it in the warm up and put everything into the class, fully aware that I would have to be fresh the next morning for the physical test......<br /><br /><span style="font-weight:bold;"><br />Day 3 - Wednesday - ADAPT physical test</span><br />The atmosphere was very different this morning when the group met. Everyone was very quiet and there was definite tension in the air. We had been told the day before by Johann, Stephane, Forrest and Dan that for the test days they were not there to help but simply to assess, which is somewhat intimidating.<br />Nonetheless the group got together and settled into a very very long day of physical testing.<br />A 6K run in 25 minutes, various quadrupedie and press-up variations, pull up and traversing exercises,hanging, rope climbs,stair drills, squats, drop jumps,ab workouts. Each individual exercise had some element of challenge, but the real difficulty was doing the whole thing in one day.<br />I think the Level 1 physical test is at about the right difficulty for new coaches - it's challenging enough that it requires good fitness, commitment and spirit and not so ridiculously soul destroying that only Arnie and Stallone could get through it.<br /><br />After the physical a few of the guys went straight to teaching. mental.<br /><br /><span style="font-weight:bold;">Day 4 - Technical Test</span><br />Today was a much more relaxed day and everyone turned up with achy bodies from the previous days' physical but still raring to go and do their absolute best.<br />The Technical test requires demonstration and explanation of the elementary techniques of Parkour - jumping, rolling, balance, wall climbing, simple vaults.<br />Each of us were taken from the group one at a time and asked to explain particular techniques and demonstrate that we were capable of executing these techniques in a manner which would set a good example for potential students.<br />We had to be skilled and complete in our techniques and be able to understand how to analyse, assess and explain their uses and dangers.<br />I found it quite a surreal experience explaining techniques to guys who trained with the people responsible for 'creating' them.<br />I think the technical test was thorough enough to cover all aspects of basic technique and explanation but not so specific that it turned into a performance test, which would be ridiculous. <br />After the technical test, we sat with Stephane and Johann and had a sort of 'feedback' session about the test days. They were very keen to make sure that they took on board any criticism we had of the tests and clearly want it to be as perfect as possible in all aspects.<br /><br /><span style="font-weight:bold;">Day 5 - Friday - Supervised coaching.</span><br />Over the week, the various members of the group were assessed at their various classes to log supervised coaching hours. With Dan visiting Glasgow earlier in the year I had a bit of a head start on the coaching hours, and so did a few classes this week to complete my hours, finishing with the pleasure of teaching an outdoor class at Vauxhall on this warm sunny Friday night before I left for the Megabus back to Glasgow.<br /><span style="font-weight:bold;"><br />Day 6 - 8 hours on a bus and now home.</span><br />Having now been through the Level 1 Assessment I can say confidently that I believe this qualification is very complete - it covers all aspects of attitude, physicality, technicality, discipline, commitment and spirit required to be a true ambassador and teacher of Parkour.<br /><br />It is very challenging and you are expected to step up in all aspects of coaching and training quite often under pressure or when your body is not at it's best.<br />This is the way it should be - coaching is not about the coach - it's about the students and as a coach you must always give of yourself regardless of how many classes you have done that week or how tired your body and mind feels.<br />The level of the assessment is high enough that it will take serious commitment to complete it - ensuring that only real, sincere dedicated coaches will come through it. It is very hard and very very thorough.<br />At the same time, it's not so stupidly difficult that it will exclude people with the correct attitude but a little less experience. What's clear to me is that if a potential coach has the correct attitude and spirit, that will be recognised by the assessors.<br /><br />I have no doubt that the Parkour Generations guys have the most sincere and humble atittude towards creating this qualification. They care so much for their art and they want people to learn in the proper way by people who are capable, sincere and talented.<br />They wanted to hear our thoughts on it and there's no doubt they feel a great responsibility to make ADAPT accessible to the right people while protecting Parkour's integrity and purity.<br />And as traceurs who train directly and started with the founders of the discipline, there is no doubt that their experience gives them the right to deliver and assess this course.<br /><br />To ensure that ADAPT is exactly what it should be, the assessments have been 'closed' up until now. <br />I'm really excited for when it's opened up and the first batch of coaches from all over the world take the assessment and get to enjoy the same crazy week I have had, and at the end of it know that the founders of their discipline have got to know them and seen that they are passing on the correct message.<br /><br />From a personal point of view, it's an honour to be involved in this right at the beginning and has only given me more motivation to break down barriers, open doors and make sure that as many people as possible can get access to learning the Spirit of Parkour.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com1tag:blogger.com,1999:blog-7030130046982353341.post-85274105351710836452009-04-06T23:46:00.000-07:002009-04-06T23:49:15.742-07:00Glasgow had the heaviest snow in years today so i seized the opportunity for some good training - here's the video, and it would be awesome if you could take the time to read my thoughts on the day.<br /><br /><br /><object height="344" width="425"><br /> <param name="allowScriptAccess" value="never" /><br /> <param name="allowNetworking" value="internal" /><br /> <param name="movie" value="http://www.youtube.com/v/diLXeEE4yZw&hl=en&fs=1" /><br /> <param name="wmode" value="transparent" /><br /><embed type="application/x-shockwave-flash" allowScriptAccess="never" allowNetworking="internal" src="http://www.youtube.com/v/diLXeEE4yZw&hl=en&fs=1" height="344" width="425" wmode="transparent" /></embed><br /></object><br /><br /><br /><br />My quest for today was to return to my familiar spots and movements - ones that i knew very well - and attempt them in fresh snow. I know the surfaces very well, so this meant I could make certain assumptions, and wouldnt have to check everything first.<br />By checking and feeling surfaces first I would have unsettled and shifted the snow, and missed out on a chance to move on it.<br />Now obviously I had to find a balance between making assumptions about surfaces and my safety, but for the most part i tried to use my instinct and experience to determine wether I could make a jump without checking.<br /><br />I started off with a run to warm up, then some quadrupedie on quite wide surfaces just go get my body,movement,touch and sensitivity accustomed to this new obstacle of cold,slippery, icey snow.<br />I moved around on some familiar surfaces around the Uni - my regular training ground - and realised I could move just as well on them in the snow.<br />What training in the rain has also taught me is to anticipate and deal with slips - if i dont land perfectly i must deal with it so that i balance and can continue on my route without hesitation.<br /><br /><br />So after this warm up I began. I went to a few familiar jumps, and that's when the focus really begins. I started off with a big running jump between 2 concrete benches covered in snow. usually I could do this jump without hesitation, but the fear of these new conditions kicked in.<br />I know I can do this jump.<br />So i knuckled down, put 100% focus into my vision, technique and movement and went for it. I completed the jump and repeated a few times just to make sure.<br /><br />I then carried on with the same method and idea, and tried to push myself to do some quite difficult movements and jumps, for example vault combinations on slippery snowy rails, cat balance and balance on rails and even right up to some rail precisions.<br />One particular jump I came to(at the wellington church) was across a 6ft gap at about 8ft up. On my landing, i slipped forward but manadged to focus and recover quickly. (you can see this in the video towards the end).<br />It's a jump I would do quite casually in normal circumstances but i was 100% focused due to the snow, and it paid off when I slipped.<br /><br />This training was completely invaluable - movements which are no longer challenging,suddenly require focus, overcoming of fear and absolutely perfect technique, as well as heightened response time to recover mistakes. It's a reminder that I should ALWAYS have this level of precision technique and focus and it gave me the opportunity to refine this and learn how to call it up and use it very quickly.<br /><br />The other aspect to training in the snow was the strength required for more slow and demanding movements like balance, quadrupedie, traversing and cat leaps. On top of this, these movements tend to require your bare hand to be in contact with these surfaces which are covered in snow. ITS derogatory-swear-word-of-your-choiceING COLD.<br />These movements suddenly become a massive test of strength, endurance and mental fortitude.<br />I worked very very hard on these movements today - quadrupedie and rolls in the snow to condition my body to the cold, followed by traversing and cat leaps, which require so much more strength in fingers and forearms.<br />Once I was a bit tired, I tried to work on some cat balancing on rails to train my strength and endurance ever further. It's amazing how much harder it is to hold on in the cold, and on top of that the grip of the hands has to be tighter to compensate for the slidy icy surfaces, especially rails.<br /><br /><br />The snow gives a unique opportunity to take movements that you now take for granted and make them extremely challenging again. This is useful when the weather is bad, and is also great for increasing confidence when conditions are good.<br /><br />You also have to learn to have an increased and thorough awareness of risk. It's so so important to be safe, and still push your limits at the same time.<br /><br />Today has been amazing. If it snows - please train in it.<br />It's a blessing for your training, not a barrier.<br /><br />Grant<br /><br />traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com0tag:blogger.com,1999:blog-7030130046982353341.post-3087238998480778742009-04-06T23:44:00.000-07:002009-04-06T23:46:16.522-07:002009. Start as you mean to go on.This is slightly dated but it should be posted here!<br /><br />January 01 2009<br /> <br />2009. Start as you mean to go on.<br /><br /> <br /><br />I saw in my new year last night with some old and some new friends. Today I went for a very very long run, on my own. I came home and worked on some paperwork and business stuff for an hour, then hung out with a mate in my shiny new flat.<br /><br />I think that's going to be my year this year.<br /><br />I've met some great people this year, but i've been a bit mad stressed and not quite been myself but that's all settled now. I've moved into my new flat, I have my own space and it's calmed me down no-end. So i plan to really get to know some of the crazy people i've been introduced to this year - im going to be spending a night with a certain one this saturday i've not even met in person yet. and im well excited.<br /><br />I went training on my own today. My focus in 2008 has been so much on improving for my coaching, for my business and for the people who have been kind enough to give me their time in London to help me improve on these things.<br /><br />This year I'm going to train for myself, and due to the times im coaching I will probably be training on my own a lot. But that's a silver lining i think - every year is a different journey in Parkour. 2008 has been very much about physically improving and understanding and trusting my capabilities and using that to overcome fear.<br /><br />The end of 08 and this year is going to be about self-discovery. I'm really starting to see that it takes years and years to discover my Parkour. Train for myself, learn to question everything i've learned and look at it all with fresh eyes, so that i can constantly be testing myself. I think this will improve my physicality, my mental fortitude and my discipline. And I think i will truly begin to understand how this art has really become the way i live my life - that should ultimately enrich everything I do.<br /><br />Then there's my business. Those of you who know me well enough will know it's taken me all year to get my head around the fact that if i dont put time into my work I literally cant afford to live. I answer to no-one which is great, but that also means that there's no-one to pick up the slack when I dont want to spend the day making calls or writing the same risk assessments over and over and convincing another narrowminded P.E teacher that Parkour is safe and beneficial.<br /><br />I have a hold on all that now, and this year i want to make a conscious effort to separate this from the rest of my life, and not let it consume it. I think the fact that i havent been able to escape my Parkour Coaching has been massively detrimental for my social life, my stress levels and even contributed massively to the end of a relationship that meant the world to me.<br /><br />I don't regret any of it, this relentless dedication has got me to the stage where im booked up months in advance now, and have about 7 or 8 classes a week for the next 3 months. But now i need to enjoy that in itself and learn to separate it from the rest of my life so that i can enjoy some me-time and also enjoy spending time with others.<br /><br />Then there's the flat, having a home. It's a pleasure to have my own space after 8 months of living on floors and sofas. For everyone that has accomodated me this year - particularly McNutt and Maz - I am eternally grateful. You guys have looked after me so well this year and I appreciate it so so much.<br /><br />But now, i can have my own space to invite my own friends round for some chilled nights in and just enjoy my space(and myspace) and my time.<br /><br />I'm hoping that these simple things can be the basis of my year. I don't want to predict too much. If I plan things out i wont get to enjoy all the surprises and obstacles that life will throw at me.<br /><br />Bring it on.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com1tag:blogger.com,1999:blog-7030130046982353341.post-87886448767551497012009-04-06T23:33:00.000-07:002009-04-06T23:43:41.740-07:00the blur of 2008.For some reason I started off so well with this blog, with some big articles and thoughts, and then i've somehow arrived 15 months later with no new posts.<br /><br />2008 till now has been the craziest time. I'm going to try and sum it up quickly so that I can get on with posting new stuff, not catching up on old stuff.<br /><br />So 08 started with me launching Glasgow Parkour Coaching. Very very long and arduous times.<br />Long story short, my organisation is now established, ive been teaching 7 classes a week sometimes and i can now make a living from teaching parkour.<br /><br />I could never have done this without the help of my fellow coaches - BJ,Zeno,Mick and all the other guys and gals who have shown their support over the last year. All the adults who slaved the adult class in the worst of weather and forked out their £8 so i could eat. cheers guys.<br />It's been so, so hard but now that it's starting to work its been totally worth it.<br />Lots of new people are getting to learn Parkour from good people, and from a personal point of view it feels good to become a 'self-made' man.<br /><br />I get to do my thing, in my way and work doing what i love. It's extremely stressful but so exciting and worth every minute.<br /><br />I've also done some pretty cool travelling over the last year or so, numerous trips to london and evry and lisses which has been life changing to say the least. I've met some amazing people who have influenced my training in so many positive ways.<br /><br />The Parkour Generations guys have been integral to my training and coaching in the last year - it's great to have support from guys with such solid and diverse experience and it's help me to find my own path in my own training and for GPC.<br /><br />I look ahead to this year not riding on the fact that it's starting to work, but striving to take it to the next level - more coaching, more training, more people, more learning - more Parkour for everyone!<br /><br />This blog WILL be updated regularly now.<br />thanks for taking the time to read :)traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com0tag:blogger.com,1999:blog-7030130046982353341.post-42522185842677912602008-01-21T08:02:00.000-08:002008-01-21T08:04:03.230-08:00Distinctions and DividesParkour, Freerunning, L'art du deplacement, what ever. The distinction and divides that have been created have done nothing positive to anyone's training.<br /><br />I would say that among these modern disctinctions in the art of movement I am closest to falling under 'traceur.' I tend to practice movements which are most efficient ones, but I would never limit myself to just these movements. Why should I? Because someone who has no effect on my training and my attitude can then label me with a different name?<br /><br />When I started, these distinctions didn't exist and it's important for all the newer practicioners to remember that the disctinctions are a beast created by our own community, not by the founders of our art.<br /><br />The reason for this post is not to regurgitate an age-old argument which to me is totally null and void as far as the orginators of Parkour is concerned, but to try to explain what I feel the real disctinction is. No matter how much you avoid it, the distinctions created in this community will creep into your discussions or teaching of Parkour.<br />For Example - I often explain the 'difference' between Parkour and Freerunning to my pupils, simply to explain why I can't teach them tumbling and gymnastic movements. I stress that this is not to say that one can't learn both or that one is more benficial than the other. It's the simple fact that I can't do these movements and for the moment they are not included in my physical training.<br /><br />What I do teach to anyone learning any movement is how to approach their training. If someone asked me how to learn to frontflip, I could make some suggestions on how to approach trying it - prepare physically, practice all aspects(landing, take off, the rotation and balance) of the movement and then bring this together when all aspects are perfect.<br /><br />And therein lies the distinction.<br /><br />For me there are two types of people who are involved in Parkour. Not Freerunners and Traceurs. That is a silly and restricting label to apply to yourself or others.<br />The distinction for me is between those who know how to approach their training sensibly, slowly and carefully and those who do not.<br /><br />Perfection of ANY movement is more important than rushing to the aesthetic. This is why I have huge respect for Daniel Illbaca and Livewire, as well Stephane Vigroux and Laurent Piemontesi. Traceurs who some would put on either side of the divide, but all practitioners who know how to approach a movement and training a movement properly.<br />They are strong, safe,sensible and graceful in all that they practice.<br /><br />I think the reason that the Parkour/Freerunning divide emerged is really because in the strive for making movements look big and spectacular(most of which would come under the 'freerunning' distinction), a lot of new practicioners have missed the real work involved. They then became known as the freerunners - the ones whom the veterans of Parkour saw as people who misunderstood the reason and the approach to their training.<br /><br />For me, it's not someone that doesn't flip that knows Parkour - it's someone who can approach ANY movement, obstacle or mental battle with the attitude and strive to succeed by careful and thoughtful training. Training which they can express through physical movement and mental attitude.<br /><br />As a last point - I beleive distinctions always limit people.<br />If you feel you have a good approach to your training, don't distinguish yourself from those who are not by excluding them. Try to help more practicioners understand how to train. David Belle said that parkour was "always meant to be an exchange" and the Yamakasi will always stress the importance of community and fellowship.<br /><br />I don't always have to train with people who do the same movements as me. We can work together and encourage each other to learn, because we have common ground in our attitude and approach to learning and progression. I hope this is something that everyone can possess and maybe these distinctions will dissappear to the benefit of our community.<br /><br />If not, I know it wont effect my practice, friendships and progression. That's something that I will always posses and cannot be ruined or put down by any labels.traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com0tag:blogger.com,1999:blog-7030130046982353341.post-42452253586658271882007-12-19T10:41:00.000-08:002007-12-19T11:21:27.268-08:00Learning to Learn and 'Useless' TechniquesIve been thinking a lot lately about how instinctive my body is becoming in the way it responds to obstacles and movement.<br />Just simply assessing why I've moved a certain way.<br /><br />There's the obvious ones, like a precision jump. The reason I've jumped the way I did is because I've drilled and drilled and drilled at the movements involved in jumping, therefore they consciously come from what i understand to be the correct way to move to perform a jump. For me, that's a direct link from the practice of a technique to the use of it.<br /><br />This cognitive process is something that I beleive is trained, and comes from learning movements through repetition. You repeat the movements involved in jumping, then your brain knows exactly what to do when you approach a jump. Your brain is storing a 'vocabulary' of movements, which you can then call up and repeat at any time.<br />What's also important is that not only are you learning a movement, but you are teaching your brain to learn about these movements and their uses. When I practice a movement, I try very hard to 'record' the correct way in my brain once I do it and then the movement simply becomes a repetition of something my body and my brain understands. What I believe is also happening subconsciously are many other processes which are recording the different aspects of movement in ways I'm not conscious of. This allows my brain to recall any aspect or part of this movement and put it to use in ways I'm not even aware of.<br /><br />This language and vocabulary idea is a great metaphor for what I'm trying to explain.<br />When you speak - sometimes you very consciously lift things from your vocabulary to use - but, more interestingly, sometimes the words just come out in ways you dont expect that creates a much more useful sentence than one you could have consciously picked from your brain. When you first learn to write you are very much regurgitating what you have been taught but as your learning and vocabulary develops so does the scope of your writing until you are using words in a more instinctive and sub-conscious manner.<br /><br />The same applies with my 'vocabulary of movement.' As your movemment and repetition progresses, the way that your brain processes this changes. Your body starts to subconsciously understand these movements, and so can use it much more diversely - not just in situations where you consciously think they are useful.<br />What really made me notice this was a couple of movements I've adapted in the last couple of weeks, one I only discovered tonight.<br /><br />At rendezvous 2 in London a few weeks ago, I did a lot of palm spins. I actually worked really hard to get them perfect in both directions. Now at the time, I was practicing it because it was something a couple of the Yamakasi guys had instructed us to do and I'm not going to argue with them! At the time DC(of team traceur) commented that he wouldnt usually train or teach this as it's not a 'useful' or efficient movement as such which I agreed with. We then carried on and it was great fun to learn and take tips from the yamakasi but to be honest I failed to see the movements use.<br />Then, last week I was out training precisions. I spotted a nice one off of a waist height wall and popped up onto it. It wasn't until the 3rd or 4th time I vaulted up onto the wall that I noticed instead of monkeying up and then turning round to face the jump(which I usually do), I was rotating 180 degrees on the vault and landing facing the jump. I was using part of the palm spin movement, for a completely different purpose.<br />My brain had stored this in my 'vocabulary' in London and found a use for it I hadn't really though of.<br /><br />Last week, I was teaching in Port Glasgow. I was getting the guys to use a lot of monkey like movements and big side steps(you might have seen some of them in the parkour generations videos) in the warm up, to develop flexibility and core balance. A couple of the guys did ask how these movememnts were actually useful in a real situation and I did explain that for me their main use was for developing strength and balance - not as much for actual Parkour practice.<br />Then tonight I was out training with Liam, BJ and Zeno and we were working at moving over a big rock sculpture. I explored the best way for me to move over it and after a few repeats managed to make it over in one fluid movement. When I looked back and assesed how I had moved, I realised that I was using one of the big 'side monkey' steps to move over the top of the sculpture and place my feet in exactly the right place to come off. I would never have thoughtof using this - my brain simply lifted it from my 'vocabulary' and put it into practice.<br /><br />These are just two examples of when movements I would not say are conventionally 'useful' have bled into my practice, because my brain has learned to subcosciously assessand call up these movements when needed.<br />Beause I have done so much repetition in my training, my brain is learning more about the movements than I consciously understand and it's learning to do it quickly.<br /><br />Repetition of movement, ANY movement, will develop your parkour. Your brain must practice how to remember things and it will develop it's cognitive technique as well as you developing your physical.<br /><br />I've discovered that every movement will teach you something, wether you think it is an effective on or not. THERE IS ALWAYS SOMETHING TO LEARN.<br /><br />Granttraceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com2tag:blogger.com,1999:blog-7030130046982353341.post-38042355180610656952007-12-12T08:58:00.000-08:002007-12-12T09:09:40.698-08:00Attention To Detail<span style="color:#66ffff;"></span><br /><span style="color:#66ffff;">OK, I'm quickly going to get some things out the way.<br />Firstly the politics - Parkour, L'art du duplacement, Freerunning, 3run. They all evolved from the same basis and the same bunch of guys. Each have now moved down different paths, but what people who practice any or all of these disciplines must remember is that the Yamakasi started all this, and their ideas,training and philosophy apply to all of these disciplines. Among the original group of practicioners the modern distinctions and different aspects of movement are completely disregarded - they simply understand that the training and discipline is the same which then goes on to suggest they can all train together.<br />When I use the word Parkour for the rest of this peice I'm not concerned with the specific definition, but the spirit and idea behind it all. This should apply across the board, through all the different aspects and evolutions of the art of movement.<br />If you dont understand the above paragraph, don't bother reading on. If you do, we're off to a good start.<br /><br />Secondly:I'm not claiming to be any sort of authority on Parkour. I simply try to convey my understanding of the art, some of which I have learned directly from traceurs who most certainly do have the authority to comment, including some of the originators of the sport. David Belle said that he never trained to be the best, it was always meant to be an exchange. Each traceur would try and bring something valuable to the next generation so that they could understand the Spirit of Parkour. I believe in this idea and that's why a run a website, teach my art in the best way possible and work extremely hard to try and be somewhat satisfied with myself at the end of every training session.<br /><br />Your parkour should always involve an exchange of ideas to other traceurs of any level - please remember this. Please also remember to think critically about what you want to pass on, and make sure it is something you have discovered or learned which really has improved your training or understanding.<br /><br />I'm part of the first generation in Glasgow, maybe even Scotland and the rest of the UK. Here is my exchange:<br /><br /></span><span style="color:#ffffff;">Parkour is a spirit, an idea, a "school of life"(laurent piemontesi). Yamakasi comes from the Lingala language which is spoken in the congo, and means "strong body, strong spirit, strong person". This should always be at the centre of your training.<br /><br />"There is no rush, it is not a race, just take your time and be strong." (Stephane Vigroux)<br /><br />I pose a question to all of you - how 'good' do you think you are at parkour? You have to think, and understand what being good at Parkour means, and this is the purpose of this article. What I'm really asking is what makes you good at Parkour?<br /><br />In one word - Understanding. In lots of words - this:<br />Often, many new traceurs start with a misconception of Parkour, and so rush their movement - they try to learn a lot quickly and get a quick end result, which has no real lasting satisfaction in my eyes. I can't jump as far as some guys can in a week - but I know that a very high percentage of my jumps are controlled, strong and silent and that I understand the technique.<br />That is the train of thought that is the parkour spirit. Now when I approach the 'big' jumps that isn't how I see them. A larger distance is simply an extension of the the smaller footwork and jump training I have worked at so hard. I have no attitude of trying to get 'big moves' down. If you see me, or any other real traceur do anything which you consider dangerous or large, you must understand that it is not perceived as that by the traceur. It is an end result of training technique, not a month of building the courage to do a 'big jump.'<br /><br />To be good at Parkour, you must train your technique and become strong and flexible, in order to move quietly and efficiently. You must understand that it is more important to train your movements to perfection that it is to be able to do a million 'moves.' Yes, diversity is important, but it should be acheived through slow and hard training. If you are strong, competent and ready then your movement will be confident.<br /><br />This starts with footwork which will be the basis of my example for this article.<br /><br />Jumping, Running, Landing and Balance.<br /><br />How many of you can truly, honestly say that you have spent time analysing the movement of running, jumping and landing, and worked really hard on it to iron out all the mistakes, stumbles and heavy noises? I have and still do, and it can be boring at times.<br />The confidence of movement that comes with it is incredibly satisfying and is well worth the work.<br /><br />There is a school of thought that says that 'vaults' are simply a bi-product of the true movement of parkour. In more detail - it is the approach and exit of a vault, flip, jump or any 'move' that is the real parkour. A traceur must be able to move confidently, and approach an obstacle confidently. You MUST understand this, as it will give you motivation to work on your elementary movement.<br /><br />This then opens up another thought - what is an obstacle? Walls, Rails, Buildings. They are some obstacles. But have you though about the rock before the wall you might trip on, the holes in the ground in the approach to the rail or the narrow surface you must first traverse to reach the building?<br />Do you know how many steps you will take before you reach the wall or which foot is best to take off in a specific situation?<br />Everything that you pass is an obstacle, not just the things you can kong over or flip off.In my experience, this is what is important. This is what you should look for look for. In any situation under any strain or tiredness your footwork should be perfect and you should be strong.<br />If you dont have that basis or understand that you need that basis, you are not ready for any other movements.<br /><br />I have been through this first hand, training with Forrest and Kazuma in London. Their warm up was a rail precision and balance circuit that involved some quite dangerous jumps. Although they would never ask you to do anything you weren't capable of they do go on the assumption that, unless you are a complete beginner, your footwork is seamless.<br />If it is not, they will happily tell you that it is simply not good enough. A traceur of some experience should be able to do this. Although this attitude can be quite demoralising it is, more importantly, motivating.<br />You can never be good enough.<br />You must understand that you can never be good enough if you wish to truly understand the spirit of Parkour.<br />No matter how much you work on footwork, there will always be a new environment to challenge you.<br />Perfection of movement is what you must strive for and you must start with the most basic and elementary movements. This is the Yamaksi's '<strong>strong spirit.</strong>'<br /><br />I'm not going to say what I think the next movements should be - I simply ask that EVERY traceur who reads this takes a step back, and explores the basic and elementary movement that allows you to approach an environment confidently. Once you understand the work that must go into footwork - to build strength and technique - this will bleed into every other movement you will ever learn. Be it a gainer, a massive kong or the smallest precision jump.<br />Remember that parallel to this you must train strength and conditioning excercises outside of technique practice as these will vastly improve your technique.<br /><br />Conditioning is a real test of discipline and there is no doubt that this discipline then bleeds back into your technique practice. You can always be stronger and training technique is intrinsically linked with training strength. This is the Yamakasi's '<strong>strong body.</strong>'<br /><br />Understand the work. Understand you must be strong. Pay Attention to detail.<br />Combine all of these factors and you can become the '<strong>strong person</strong>.' </span>traceurchrisgranthttp://www.blogger.com/profile/17799889069660807277noreply@blogger.com0