Setting and Achieving Goals

I. Setting Goals
II. Commitment to Achievement
III.Goals List


Goals List

Below is a list of goals that will help anyone progress towards building a more advanced level of strength. Most of these do not require weights. Some of them require a barbell, bumper plates and a squat rack. Next to each technique there are variations that can be used to change the difficulty level or exercise focus as you work towards and beyond the main movement.

Achieving an appreciable level of proficiency in the following movements/techniques has a very high translation to general preparedness, Parkour, CrossFit and life in general.

Attach a number to any of these moves and you have a SMART goal.  This should be enough to get the ball rolling for any new trainee looking to get started or even an experienced trainee looking for something new to master. I suggest picking two pulling goals, two pushing goals and two posterior chain/legs goals to start – while you work on improving flexibility and balance, of course!

Gymnastics
Pushing
Planche: Frog, Tuck, Adv. Tuck, Straddle, Half Lay, Lay
Push-ups: One-Armed Push-ups, Planche Progression, Pseudo-Planche Push-ups, Fingertips
Dips: Weighted, Unweighted, Rings, Parallel Bars, Single Bar with Decent Facing Bar, Single Bar with Decent Facing Away From Bar

Pulling
Front Lever: Tuck, Adv. Tuck, Straddle, Half Lay, Lay
Pull-ups/Chin-ups: Front Lever Progression, L-sit, Strict, Kipping, Weighted, Unweighted, Partial Finger, Single/Double/Triple Finger, Archer, Clapping
One Armed Pull-up/Chin-up: Unweighted, Weighted, Kipping, Strict, One/Two/Three/Four/Full Hand Assisted
Back Lever: Tuck, Adv. Tuck, Straddle, Half Lay, Lay
Iron Cross: Assisted w/Spotter, Assisted with Cross Trainers, Assisted with Legs on Box, Inverted Dumbbell Raises

Handstands
Handstands: Rings, Parallel Bars, Perpendicular Bars, Single Bar
Handstand Presses: Planche Progression, Straddle, Pike, Rings, Parallel Bars, Floor, Single Bar, Perpendicular Bars, Chair/Uneven, L-sit to Handstand
One Armed Handstand: Floor, Single Bar, One/Two/Three/Four/Full Hand Assisted
Handstand Push-ups: Fingertips, Mini-Handstand Push-ups (Mini-HSPU), Headstand Push-ups (HeSPU), Freestanding, Jumping, Clapping, Rings, Boxes, Parallel Bars

Combined Push/Pull
Muscle Ups: Narrow Grip Kipping, Wide Grip Kipping, Narrow Grip Strict, Wide Grip Strict, Weighted, Rings, Single Bar, Parallel Bars

Core
L-sit: Tucked, Lowered Legs, Regular, Advanced, Rings, PB, Floor, Fingertips
V-sit: Rings, Parallel Bars, Floor, Fingertips
Manna: Tucked, Partial, Middle Split Hold, High Manna
Straddle L-sit: Tucked, Partial, High, Rings, PB, Floor, Fingertips
Side Lever/Flagpoles: Tuck, Adv. Tuck, Straddle, Half Lay, Lay, Negatives, Full pulls (feet from floor to above head touching pole)

Legs
Pistols: Weighted, Unweighted, Arms to Side, Arms in Front, Standing Single Leg L-position
Natural Leg Curls: Two Legs Anchored, One Leg Anchored
Broad Jumps: One legged, Two legged, Pistol, Single, Multiples
Vertical Jumps: One Legged, Two Legged, Pistol, Single, Multiples
Box Jump: Standing, One Step, Two Step, Run Up, Depth Jumps, Pistol
Sprints: 10m, 20m, 40m, 100m, 200m, 400m
Air Squats

Lifting
Strength
Squat: High Bar, Low Bar, Overhead, Front
Deadlift
Overhead Press
Bench Press

Power
Clean: Full Squat, Power, Hang
Snatch: Full Squat, Power, Hang
Push Jerk: Split Catch, Power Catch
Push Press

Parkour Specific
Climbups: One-Ups, One Armed, Muscle-Up Style

Balance
Rail Squats
Rail Walking
Chain Walking
Slackline Walking

Flexibility
Pike
Open Pike
Closed Pike

Straddle
Open Straddle Split
Closed Straddle Split

Front Splits
Left Front Split
Right Front Split

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4 Responses to “Setting and Achieving Goals”

  1. Juan David Vargas December 29, 2012 at 5:34 pm #

    Man, your articles are great, thanks a lot for them!

  2. justin September 21, 2013 at 10:45 am #

    chris,
    How would you set a goal based towards rope climbing?

    • Chris Salvato September 26, 2013 at 9:31 am #

      Hi Justin,

      The best way to set any goal is to first identify the ultimate end result you want to achieve…

      Do you want to be a strong rope climber (able to do one armed climbs, climbs with weight, climbs with no legs) or a fast climber (able to go up and down the rope quickly)?

      Once you identify the end result you want, start there and work backwards to break the goal down into the simplest parts.

      Let’s say you want to do a no-legged rope climb with 20 lbs around your waist. You can say well, I need to be able to pull myself up with 20 lbs around my waist…so you need to be able to do explosive pullups with weight on a rope…so you need be able to do explosive pullups without weight on a rope…so you need to be able to do normal pullups without weight on a rope…so you need to be able to do normal pullups without weight. So you start there, and build up from the ground up.

      Hope that helps!

  3. justin September 26, 2013 at 10:41 am #

    awesome reply! thank you very much!