Parkour Strength Training Program: Build the Foundation for Power, Control & Resilience
Short summary of the strength program (download link downbelow)
This 2-day parkour strength training program is designed to build a strength base, relative strength, power, and resilience for freerunners and parkour-athletes. It includes explosive plyometric drills, foundational bilateral and unilateral strength movements, and targeted upper body and core work to help you land stronger, jump higher, and land more crazy skills.
This is a baseline strength program which serves as a starting point but will need to be changed and adjusted over time based on your specific strengths & weaknesses.
What’s in the Program?
Day 1: Plyometrics & Bilateral Strength
Focus on back squats, weighted pull-ups, explosive jump shrugs, and med ball power work.
Day 2: Unilateral Strength & Rebound Plyos
Includes Bulgarian split squats, single-leg hops, neutral grip pull-ups, kettlebell swings, and lower leg accessory work.
Every session begins with basic plyos to increase explosiveness and neural drive, followed by strength movements to enhance force production, landing mechanics, and injury resilience.
How to Progress in Parkour Strength Training?
Gradually increase weight or reps as long as technique remains sharp.
For plyometrics, only advance when 90% of reps are crisp and controlled.
Reassess every 4–6 weeks to determine readiness for a more explosive or reactive focus.
If you want a more in-depth explanation on how I create these programs for elite parkour/freerunning athletes, make sure to read my blog series on training for parkour athletes here:
Feel like you could use a bit more personalization? I’d love to know how I can help you. Feel free to get in touch & book your free intake.