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Messages - seifullaah73

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1
Date: 26/05/2022
Soreness: none
BW: 67.7kg

Condition: Finally a dry warm day and empty track to do my sprint practice, also some other sprinters also training, going 100% sprints and making me feel bad lol, but I'm don't have any expectations so I'm enjoying the process.

Warm up
   activation and mobility stretch

   sprint start practice (sprint drills, sprint starts, etc)

Workout
   drop BSS Jumps with a high knee at the top
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with knee high box jumps single leg keeping legs as straight as possible

   power cleans from the floor which was mainly just high pulls
      - 1 x 5 snatch @30kg
      - 2 x 5 @50kg high pulls

   oblique pull overs - lie on bench and holding a bar you bring bar over head behind you and down and then reverse
      - 1 x 3 @10kg z bar
      - 2 x 7 @20kg z bar

   russian twists and crunches


cool down
   stretches

2
The action of conscious leaning has been an eye opener for me, every action I did was hoping for an automatic lean but it doesn't.

This has led to many discoveries including the broad jump, leaping out at a more lower angle also helps improve the distance. I just did a broad jump where I slowly lowered to bottom position and then arms behind and then relaxed swing jump forward and I got 2.4m approx easily.

3
Date: 20/05/2022
Soreness: quads, hamstring
BW: 68.5kg

Condition: Track being used again by school and they don't allow anyone access on the track not even the empty areas.

Warm up
   started doing bike for warm up for a couple minutes
   stretch for mobility and activation

Workout
   BSS drop jumps with high knee
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand
      Note: dropping into bottom position of BSS and then quickly moving in opposite direction to a jump with 30kg is heavy but it's not a stand still just slightly slow.

   above contrasted with a single leg straight leg box jumps knee height

   power cleans from ground without front squat - not comfortable and not fluid aim is just try move bar high.

   no contrast with above

   standing on box and leg cycle of one leg with feet strap attached to cable
      - 2 x 7 each leg @15kg

   bent over rows
      - 1 x 5 @20kg empty bar
      - 2 x 7 @50kg

   no core work

cool down
    stretch
    track was open to public again so went out for sprint starts

comment
I have a desire of perfecting a technique by practicing frequently and this also applies with sprint start that I am only happy until it feels right and when I do sprint starts straight after I forget how it felt so I try again and if it didn't feel right I want to try again and I just keep on practicing and need tell myself enough is enough and also no practice during days where I need to take a break for the speed session.

4
Practicing a lot sprint starts to get a low torso angle, which after a while feels good but as soon as I record it, reality is that my start is still shit.

My problem that I am realizing is that when I come out of the start I start extending the hips and then at the same time bring my knees close to locking and that causes shin angle to raise as the hips and knee extend and align higher than the original shin angle but rather I need to try and keep the shin static and extend the hips and project it forward at the knees and the knees extend automatically as my body travels forward. So now I'm concentrating on extending the hip at the knee instead of extending the knee.

Here is a paint diagram of what I mean, a little messy but general gist is there.


5
It is difficult to keep body low, I tried the kneeling start drill from les spellman on youtube even then I couldn't keep it low, until after sleds I forced my body to remain parallel to start and I actually made it out of the start .. then stumbled. but that is somehow promising. my body fears of falling at that much of a lean before my body made it look like i was low but it was just my head looking down lol. so I did sled kneel starts to get used to going low and next im going to do slow start and hand out hanging to keep it near floor to prevent standing maybe. but I need to practice this low lean before it becomes muscle memory and maybe its not a weak quad, but will still do low box squats.

6
The current workout is working real well in terms of they seem to provide strength in the areas required and then explosive strength session on those areas. But am wondering if I should do leg press on strength day to address the deep knee angle quad strength or just do box squats at parallel, which is tough but also hips take over from the quads so don't get a chance to isolate the quads.

Strength session: some squat variation or box step up and then on explosive session do quick single leg drop BSS jumps where you drop from start position of BSS to the lower position and then immediately explode up, 15kg dumbbell in heavy for this, need that explosive strength in the opposite direction. Then you got the hamstring strength with glute bridge and natural hamstring curls with explosive session being the power cleans or basically explosive deadlift jump and catching the bar under without squatting down and hurting my hips.

That's what happened Thursday.

stand on box with cable attached to feet and do leg cycles for hip training 10kg, don't want to go too heavy and hurt it when doing sprints.

power cleans from the floor

bench press

hanging leg raises couldn't think of good power core workout.

Also track was being used for competition so couldn't do practice runs but did it at the end of the session as competition was over by then but only for 10 mins.
BSS drop jumps upto 15kg dumbbells

7
Date: 08/05/2022
Soreness: none

Bw: 68.3kg

Consition: really shining bright and it was nice hot.
Hips felt better through the light sprint starts.

Warm up
   Dynamic warm up
   Mobility warm up

Track warm up
   Arm mobility skipping vertical and lateral swings
 
   Pogo hops are really good in activating my calves two leg I'm landing with thuds as aim is to hop off and when coming down land on heals and roll onto calves and hop off again but single leg ones felt better and less hard landing.

   A walks

   A skips
   A switch skips
   A multiple switch skips
   B skips switch
   B multiple switch skips
   Ankling
   A runs
   Note: really tiring especially my reduction in breathing due to nose block and ears opening and closing.

   Les spellman website was a godsend, really goes into detail on acceleration, drills so encorporated some of it. Low angle feels good.

Workout
   Heavy sled drags with a light skip first
      - 3 x 100kg drags really set my quads a light.

   Depth jump to bounds
      - I think this is a sneaky in doing bounds I step off box and jump horizontally and land on one leg to push my forward and basically bound to other leg, 2m length of each step.
      - use markers to aim for and landing under me rather than reaching forward. Happy with these.

Cool down
   Stretch

8
Back in the gym Thursday minimize hip work and more on just leg work.

Also tried to do natural glute ham raises since a while and did it on a slight incline bench. Can see video. Unassisted but to can see the point where my torso drops and I bend at hip. It is tough to maintain neutral torso.

But slightly happy that I could still do them as much as I did. Next will try flat. Although it took a few attempts due to hamstring cramp for first few attempts when lowering.

https://youtube.com/shorts/v2IESTaLAxY?feature=share

Workout was half or a little higher upto 140kg heavy for sure but moving weight at same speed as 120kg. Prob can do more. But that's not my main focus to improve as I lack Deep knee angle strength.

Light sprint start walk outs only.

Iso rdl where I am pulling bar against immovable weight for 5 seconds.

Hamstring curls bodyweight

Overhead barbell movement lie on bench and hold the z bar In the case in front like bench press and then lower it behind my head as far back and bring back again to train obliques. Tricep and shoulders also got hammered.

Cool down stretch



9
This fight was a great explosive firefight, never seen anyone go toe to toe and even out counter canelo like Bivol does. Canelo is a scary power puncher like when he just blasted calumn smiths arm till it was out of use and just got rid of him, the upper cuts, the combos and just too much power. Bivol on the other hand slick, disciplined boxer with power behind his jabs, excellent counter puncher and countering with combos too. First time i'm seeing canelo gassing out.

 :headbang: :headbang: :headbang: :wowthatwasnutswtf: :motherofgod: :motherofgod: :o :o

I would recommend the whole fight and if not then watch the highlights at least.

<a href="http://www.youtube.com/watch?v=ZJ7DUb5DkcE" target="_blank">http://www.youtube.com/watch?v=ZJ7DUb5DkcE</a>

Been a long time since I seen a fight like this, really got me hyped up and on my feet throughout.

10
I have been doing it all wrong all this time.

I didn't know I had to consciously keep my body low and thought it was automatic.

Now I need to start practicing sprint starts with lower body lean, it feels right and then start propelling myself horizontally.

But hip on the mend causing delay.

11
Walked for a bit yesterday on my outing with my family. That paired with sleep and rest has caused my pain to subside. Can lift knee up with little pain or putting my shoes on. Will rest this whole week.

12
At the side of the hips, the stiff muscle the up the side is actually sore to the touch but the pain starts that point and radiates behind and to the front.

Painful to keep neutral torso position as that muscle is stretched, so I have a slight lateral lean to wards the painful side to loosen that muscle.

Heat cream and rest for now.

13
Date: 30/04/2022
Soreness: hip flexor muscle sprained and the entire side of the hip is sore front of hip all the way across the side to the back of the hip rather than one specific point.

BW: 69kg

Condition: Very beautiful day, sunny, slightly hot, some breeze. Injured my hip  :uhhhfacepalm: so 4/10 pain just walking.

Warm up
   dynamic warm for mobility and activation - also added kick back while on all 4's

Track warm up
   drills (a walk, skip, switch skips, ankling slow to fast)

   sprint starts 2 point start aiming to just come out low

   sprint start 3 point start aiming to come out low and BAM! felt a pain on my hip flexor front/side but I can feel it throughout the entire side especially the back/side of the hips.
   Note: I tried again and still pain and the starts are not full effort, just comfortably come out enough speed to maintain form.

Workout
   Sled drags - as the pain occurs when knee is flexed (driving knee forward) and heavy sled drag is force backwards so no pain in doing these.
      - 1 x 10m @40kg - slow warm up
      - 4 x 15m @100kg - at a right angle it feels easier and I can go into a slow jog/ fast walk but just in the middle the sled slows down, so have to regain speed again.
      - 1 x 10m @40kg - comfortable slow 3 point start
      - 1 x 10m sprint start no sled - pain in hip but the start felt good and was able to get some more horizontal force application but pain stops me from going further.

   depth jump to a bound on each step - 1 x 4/5

Cool down
   stretch

Comment
As always, instinctually stretched the hip to try unlock something that is causing pain but didn't work, so just need to let it rest.

14
Tuesday: strength workout
Wednesday: rest
Thursday: explosive power workout
Friday: rest
Saturday: rest
Sunday: speed, acceleration, plyos (track work)

Also at home when I get chance attach resistance band and practice sprints starts staying low and low heel recovery. Also each gym workout session I get a practice speed session straight after warm up

Date: 26/04/2022
Bw: 68.7kg
Soreness: knee and lowest back slightly and quads

Condition: nice day, finished work and got to the gym 4:45.

Warm up
   Activation and mobility drills
   Sprint starts using tape and staying low

Workout
   Quad strength workout from garage strength the front foot on angle and back on slight elevation. Experimenting. It actually is tough to do with 20kg.
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbell in each hand

   Seated on bench straight leg, single leg raise with kettlebell on feet and hanging off edge of bench
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @8kg kettlebell
      Note: hips a little sore after need to stick to 5

   Single leg hip thrust with dumbbell on hips
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @30kg
      Note: little difficult on optimum dumbbell placement to get good resistance.

   Dumbbell standing shoulder press parallel to arms and perpendicular to arms
      - 1 x 5 @8kg in each arm
      - 2 x 5 (5 reps one variant then 5 other variant) @15kg in each arm

   Decline situps
      - 1 x 5 @bw
      - 2 x 5 @5kg behind head surprisingly back maintained posture, tried 10kg and back gave up, which as soon as I detect that I stop. But 5kg felt good, little pain at the lowest lower back.

   One hand kettlebell carry for oblique work

Cool down
   Stretch

15
Boxing / Re: Misc Boxing Videos
« on: April 27, 2022, 07:06:38 am »
Fury vs Dillian Whyte highlight

<a href="http://www.youtube.com/watch?v=d1Tei-pk5gI" target="_blank">http://www.youtube.com/watch?v=d1Tei-pk5gI</a>


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