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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