Training & Performance Blog

[caption id="attachment_6443" align="aligncenter" width="700"] This is what our society considers "ninja girls" in 2016. My work is cut out for me, and so is yours.[/caption]Some of you know that I'm a new father of twin girls (just now turning 6 months old). And while I'm...

by Derek Hessing Movement: Quality & Quantity  Do your knees ache when you run or walk for long periods of time? Have you given up on doing pushups and situps because they make your back hurt? Are you trying to get stronger lifting weights but your numbers...

by Derek Hessing, UrbanFit InstructorWhat’s that thing? You know, that cartoon weight that kinda looks like a cannonball with a handle on it. Is it like..like a weight purse? What do am I supposed to do with it? Clap ‘em together?Those weird and wonderful bits...

by Britt McNeill, UrbanFit InstructorPower is the ability to do work over a duration of time. Every single movement that we make has a power level that can be measured, but the casual movements of everyday life are not necessarily “powerful” movements.Every time I step...

Why UrbanFit?  by Erin Haske, UrbanFit InstructorWho likes to do fun stuff?? We do! Urban Evolution offers all sorts of movement programs that make you feel like a kid on the playground again. And we also offer UrbanFit and Bootstraps, programs that look more like...

[caption id="attachment_4506" align="aligncenter" width="550"] parkour freerunning ninja life[/caption]Work sucks. Sitting in a chair, staring at a computer, filing TPS reports. It's enough to make any ninja commit seppuku. Luckily, UE is here to save the day with 5 quick parkour drills you can do during...

Strengthening a joint after minor injury - By Dave Perry, Parkour Instructor The first thing you should do if you experience a pull, sprain, hyperextension, or other minor injury to your joints is to stop your workout and place ice on the injured area. After using ice for 15-20 mins the inflammation should be...

Tricked-Out Training: Cold Weather Training   By Morgan Henry The winter months are upon us, and the freak 70 degree days seem to have finally passed. That means it's time for the frigid temperatures we have all been dreading, but that doesn't mean that we can't train! Here are...

[caption id="" align="alignnone" width="1600"] ZERCHER[/caption]Finally, some words of wisdom from Queen Kong, aka Nancy Lorentz:"Osteoarthritis is causing the weakness and pain. I'll write you a prescription to help with the pain, but you're going to have to learn to live with it and this decreased...

Malikah asked me to write something topical for New Year’s. “How about something to do with making a resolution to learn Parkour? Like, how would you resolve to learn Parkour?”I wrote the following:1. I would find a parkour gym 2. I would work out there a...

By your very own Morgan Henry.Preparing to Jump Outside.For many of us train in Parkour at the gym it’s easy to get used to the rubber, wood and mats. It’s not long before we are so pampered that we begin to fear the metal and...

I train warriors. I train people who know exactly what it is they want out of what they do in the gym. I train people who know exactly what they want out of life and are willing to fight, to bleed, to suffer...

Last night, a client and I were talking about muscle mass.  "I thought the only thing you needed to build muscle was more protein," he said.  I gave him a dry look.  I explained that muscle mass is best accumulated, as far as diet goes,...

One movement has captivated the Parkour and freerunning community since its inception: the muscle-up. In the world of the common person, the ability to do a clean full range-of-motion pull-up (passed the clavicle) is a milestone of astounding fitness. It’s no wonder that...

Conditioning refers to the body's ability to adapt to stress. An athlete becomes well-conditioned in a wide variety of manners, with strength being a particular facet. However, strength is in its own realm (hence why we call it "strength & conditioning") because of...

This article is going to serve two functions: the first is to provide you with a sampling of considerations to take when choosing a training program. These are the important things that will make or break the program for you. It will be...

by Andy Animus Tran, CSCSAs of right now, I have spent over a month with injuries.  The first came with my wrist due to a hyperextension due to some light Brazilian Jiu-jitsu sparring.  The second came to my left knee, my MCL in particular, and...

In this first entry, I think it makes the most sense to cover what a proper warm-up is. A lot of the times, people will hop onto the treadmill or take a jog, do some static stretches, and call themselves warmed up for activity....