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Messages - seifullaah73

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Date: 01/06/2023
Soreness: shins during runs and then it subdued over time

Condition: Warm and started to get windy and slightly cold, got to the gym 5:30 and finished 8:15.

Warm up

Track Workout
   Sprint drills
   accelerations with behind the knee

   Hex bar jumps
      - 1 x 3 @30kg
      - 1 x 3 @50kg
      - 3 x 5 @80kg

   Contrasted with straight leg box jumps knee height

   Walking on toes with dumbbells
      - 1 x 5m @5kg dumbbells in each hand
      - 3 x 15 - 20m @holding 25kg dumbbells in each hand

   contrasted with shock drops landing on balls of foot only

   hang cleans
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @50kg

   arm swings with dumbbells
      - 1 x 5 each arm swing @5kg dumbbells in each hand
      - 2 x 10 each arm swing @12.5kg dumbbells in each hand

cool down

Date: 30/05/2023
Soreness: shins, which get better after rest

Condition: a little cold and windy outside, got to the gym early as didn't go into work, 5:30pm and finished at 7:15pm.

Warm up

Track workout
   Speed drills
   sprint float workout
      - 2 x 20m slow comfortable acceleration followed by 30m float maintenance - the faster I am running upright the more my body wants to running cross legged so I have to fix myself mid run to run straight
      - 2 x 20m moderate acceleration then 30m float maintenance
      Note: the cue of striking down directly when upright during top speed phase seems to not make sense as there is high chances of understriding, striking behind centre and causing you to sometimes almost miss the ground and can make you fall forward if you continued so maybe hit slightly forward and down.

   Box Squat jumps continuous
      - 1 x 5 x 20kg
      - 3 x 5 @60kg

   contrasted with single leg box jumps

   single seated hamstring leg curls pulling towards me
      - 1 x 4 each leg @25kg
      - 2 x 5 each leg @40kg

   spring iso ankle exercise
      - 2 x 30 - 40 sec hold at tip of toe position @15kg dumbbell in one hand

   dumbbell shoulder press
      - 1 x 3 @6kg each hand
      - 2 x 7,10 @12.5kg dumbbells in each hand

Cool down

Date: 28/05/2023

Soreness: mild shin pain nothing major

Condition: it was really warm outside, dry and nice track condition.

Warm up
   Bicycle warm up
   Dynamic stretches
   Hip mobility hurdle
   Track warm up drills
   Specific drills

   Heavy sled marches with focus on driving leg back with knee angle maintained
      3 x 15m @ 80kg

   Sled pulls
      3 x 15m @60kg

    Sled sprints
      2 x 15m @40kg

    Horizontal bounds with Sled
      1 x 30m bounds @20kg

Cool down


Yeah dude im the same way, dont deal with criticism too well. I think with exercise science its kind of tough cause theres probably many ways to approach the same problem. And many people who give opinions on the right way, maybe that way has worked for them or others, but if the theory doesnt make sense to me or the person presents it like its the only way to go about it that can be irritating.

I think for shin splints tibialis raises or walking on the heels with toes and balls of feet off the ground for time was something that helped me.

If I were training for sprint and focusing on acceleration, i would try to do maintenance sprint sessions for top speed maybe at least once every few weeks, to make sure you dont lose your top speed, cause doing lots of weight room stuff without any maintenance speed work can have that effect. I remember a few years ago i committed to a really intense squat program to build a foundation for athleticism, but didnt play much ultimate during that time and when I started playing again my athleticism was horrible because my body had fully adapted to squatting. Maybe you already do enough with the track work you do though.

Hope you have fun on your vacation!

Thanks. Hopefully I can get some time on the beach and do barefoot stuff for shins too.

Exactly As you described in the first paragraph.

I also did top speed maintenance like once a week by doing floats i.e. accelerate 10m than float the rest as best as I can, which is a struggle as I start at the 80m mark, then accelerate 20m and then finally 30m and maintain 50m. I then realized I was running cross legged so also recently started doing crab like walks forward and side ways for the glute.

Will start doing heel walks everyday.

Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.

The sprint starts are from 5:50, before are my drills and from the start are my gym sessions
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Hey it seems like your strength has increased a fair amount and I think that's really good!! It's great to see you really committing towards improvement and putting in so much dedicated work.

Here are a few things I would do differently:
-On the pin squats I would still maintain body tension out the bottom, I wouldn't relax after setting the weight down on the pins. I remember you said you had some SIJ problems so I understand that that might play a role.
-On the trap bar deads, I would either reduce the weight if you're going for explosiveness or try to stay more stable and maybe eliminate the jump if you're going for strength.
-On the cleans, I might be wrong but it looks to me like you are getting most of the driving force by popping it up with your quads in the upper RoM, and less involvement from full hip extension. I had the same problem. It's a pretty complex move and I can't really coach you how to fix it, and there isn't too much resources for it.
Here's a video that might be helpful:
You can also try this as a warmup to get more hip involvement (he shows the drill at 9:30): (  He rounds the back during the drill, and obviously don't do that during the cleans, but it was a really helpful drill for me for more p-chain involvement.
-I think for the starts, sleds or hills might help get more forward lean and knee angle. But if you do sleds, I wouldn't do them like in the previous sled video you posted, where you're almost bounding while doing them. Instead I would go heavier, with the technique more like this I think that will help a lot with the knee angles you've been working on recently.

I hope this isn't too much criticism! I think you're doing a great job. Last I also want to add that if your goal is to sprint, it's probably good to remember that the start is just a small part of the whole sprint and the weight room stuff might not carry over much to top speed.

If anyone else has feedback or disagrees with anything I said definitely pitch in!!!   :highfive: :highfive: :highfive:

Thanks for the feedback. I stopped posting videos of analysis as it gets lost in my journal with little feedback, but am grateful for your input.

Will implement the changes to the lifts you mentioned, today I did power cleans and I just did slow 1st pull then hit my quads as a cue and snap hip forward and pull bar up, but hang cleans very little ROM to develop power so it goes out the window. Just looked back at the video lol jump squats 180kg lol it was 80kg. The aim of the hex bar jumps is to develop power more than strength.

I was thinking of doing light sleds acceleration bounds with it, to develop power and then add the heavy sled you mentioned, I wasn't ready to do sleds because my form didn't look good but I think it's good enough to start using that form on sleds.

I don't really have a goal in mind with the sprints except be technically proficient in the sprint, starting from the acceleration and work my way up.

One thing I find difficult is getting advice from coaches, I don't know why, people's criticism or even joking. Hopefully the opportunity presents itself and I can get help from a coach but I fear that his method will not be to my liking. But i'm happy where i am at, dealing with shin splits, icing seems like a temporary solution as soon as I go back to sprints then the pain comes back.

Next week 3rd June, heading to tanzania, meet family, hopefully get a place to train, even if just small bands and sprint drills.

Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.

The sprint starts are from 5:50, before are my drills and from the start are my gym sessions
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Hip flexion. Flexion. You might also be not fully extending but i was talking about your stride being cut short at the end of swing phase.

Isn't the end of the swing phase the part where my knees extend and about to make contact with the ground. How would the hip flexion play role here. Hip flexion would be the from the start of the swing phase to end of the knee drive.
Or am I misunderstanding something.

I've also developed some method of sticking some ball to the back of my calves near the back of the knee, as a reference point to keep knee angle small during swing phase.

Also will use tape method to get that knee closed. But maybe the main problem is cutting strides short from 2nd, 3rd, 4th and 5th steps.

Sorry, I was thinking of depth drops. I was trying to find the source video from where I got that bit of advice but haven't found it yet. It was actually a mix of 2 things, one of Cal Dietz videos where says that he has found that depth jumps end up improving ankle function in particular despite popular belief that it also improves knee and hip explosiveness. The other thing was a Just Fly episode where I think it was either Dan Fichter or Chris Korfist talking about using higher depth drops for developing force absorption, I think in terms of sprinting. I really need to be more organized, I skimmed some videos and podcast episodes and couldn't find either comment, hopefully will get around to it.

I would be careful of single leg depth jumps because I can't imagine you would be perfectly stable landing from that, even though it seems more specific, if the stability is even slightly off (especially for a really dynamic movement absorbing force single leg like that) that will mess with the power output a lot, which you probably know.

Update: Form still sucks lol, I'm covering 10m in 8.5 strides. Not sure if sleds will help but will practice lean aggressively even more so now.

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Also groin sprain after session as painful to walk today.

EDIT: after beating myself up over it and next day (today) looking back at it, the lean looks pretty good, but not putting enough power into the ground and therefore the 3rd step not really projecting forward just energy dying or something, and the 8.5 to 9 steps to 10m.

I will try and improve on the lean just by practicing but will move onto sled workout next week. hopefully that should fix the problem.

For the last part, where I said you might not be flexing your hips enough, I was thinking of this vid where the stride seems cut short in the first step, but I was wrong, you seem to have improved that.

I tried single leg depth jumps, it is too difficult, especially if one doesn't have stiff ankles it just goes wrong, so yeah not going to do that. Depth drop makes sense and then after progressing from that is land the drop and then single leg jump onto a small box. instead of reactive it's stability and then strength. Numerous ankle twists may have weakened my ankle strength.

You talking about not extending the hips, it is true even if my first step is improved but the following steps the hip extensions decays, so aim is to maintain hip extension during drive phrase until upright then not really an issue but from start to end I need to try keep knees closed as during drive phase it's easier for negative foot movement and in upright it helps with the vertical force development and doing strides with knees closed compared to knees open big difference in stride pattern and less stress on lower limbs.

Hey, I looked through the last 5 pages or so of your log. I think if you want feedback it might be helpful to see your technique for your explosive partial squats and a vid of some starts with the form you have right now. It's a little harder to give feedback for more experimental stuff. Although I greatly appreciate the analysis side of your log, it's a bit hard to read as an outside reader.

So as far as your wanting to work on the ankle complex, I think these might be really helpful. I think the foot and ankle work closely together so its important to target both. Cal Dietz has these 5 isometric positions to train the foot from.

So that stuff is for the foot, but for the ankle you might be better off with something like drop jumps. Cal Dietz says they target the ankle primarily.  My impression is you are targeting the ankle with lower intensity/higher volume sorts of movements, whereas a drop jump might help with the higher intensity end of the spectrum. Definitely something to be very careful with though, I think the advice given is usually space the reps out with a minute or more rest between reps and a really long rest between sets, with low total volume, like 2 sets of 3 or something like that.
If you check out Justin Gatlins start here, he doesn't get that much deeper quad involvement with a deeper shin angle either, and has a lot of ankle bounce as well. So maybe it's not such a bad thing. I think you can see the foot strength playing a role too with how he steps so far on his toes and doesn't have any ankle or foot collapse.

However, I do still think quad explosiveness is still a really important quality to train for you. I think it's kind of difficult to determine what will carryover, but if you post vids of your lifts and start I will try to give feedback. I have a gif of a sled being pushed with deep quad angles but also ankle involvement (that you cant get on something like a squat) I will try to post that, I think might carryover decently.

The last thing, something I saw in some of your earlier videos: It seems like you don't flex the hip forward with the knee extended as much at the end of swing phase as I see other sprinters do, kind of as if you are cutting your stride short. I don't see this as much in your recent videos, but they are more experimental, so its tough to tell what your actual start looks like. I think if you are cutting your stride short, it might be your body proportions (unable to get enough weight forward), or might be an issue with glute activation at deeper RoM's or something like hamstring inflexibility. This I know less about, though.

Thanks for that great feedback. Will appreciate your input.

I guess I can make a compilation of the workout sessions for the week every month. Will get one up for next week.

I can do those 5 ankle isometrics from home, so I can be consistent with it rather than in the gym where I always seem to run out of time.

I was thinking of doing some drop jumps, but not sure what difference is between depth and drop jumps except maybe drop jumps is the minimal ground contact time then I have not done the depth jumps where ground contact can be long. But was planning drop jumps for single leg and double leg. Probably implement it during my gym days.

With the ankle stiffness I have been doing walking on my toes while carrying heavy dumbbells and try to stay on tippie toes but it is as you said, low intensity and high volume. During warm ups I do the small light bounds on the balls of my foot.

With regards to justin gatlin starts and have seen with others with the open knee angles is they have this ability to create negative foot speed, which I am not able to as I don't have a reference point i.e. the calf and hamstring contact, it opens up and I don't feel it opening up, I saw some drills for the negative foot speed with open knee angles, which I will try starting, feels awkward and do it wrong but hopefully over time, but with the calf knee contact I can get a deeper shin angle, but this makes me think, does that mean the feet takes longer to travel back, maybe a little bit. But I would also say quad is useful just to power it out. I recently started doing single leg leg press.

The track I train at, are stubborn, won't let me use some of their equipment unless I be a club athlete member on top of gym member. But I have the harness type of sled, which hopefully can help.

The last you mention is something I just recently noticed, exactly what I was saying, in my last post, need to extend my hips, which I think is what you mean but mistakenly said hip flexion, which is when you bring your knees up rather than the hips coming forward and knees going down and straight for extension.

Another thing I find out is that, don't know why I didn't realize this but with the last video I see my knees are going down before my arms are fully swung. So I feel that I am not extending fully and that may be the reason for my feet landing down as it is not synchronized with arms. But initially it will be slow but after some practice speed it up.

Raining all day, so could only get a couple practice in.

Today's session practicing my strides using the technique of closing the knee angle during starts and the strides and have to say its looking better, I can definitely see the negative foot movement for the initial steps. Just need to close it a bit more as what I feel and what I am seeing is different.

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Another EUreka moment, where you try to practice a movement and find a drill to practice it in isolation and then find a variation to make it walk, skip and running sort of.

The problem I face is knee angle opens up, shin becomes vertical and I overstride and this is during acceleration.

So I seen a video from cody bidly athlete.x about the feeling of the calves to the hamstring when driving the knees to keep angle closed at the full extension, in order to get a good shin angle and higher chances of striking backwards and down rather than straight down and the further you progress it will start to open more and more, the knee angle, so to minimize the change this can be helpful. But this is all just theory don't know if it will actually work, but makes sense.


We have provided several drills to incorporate into your training for first-step quickness development. Remember to incorporate the components and technical points from above.

Box Drops with Sprints

You’ll need a plyo box and room to run to perform box drops with sprints. This exercise combines two separate exercises into one. For the box drop component, stand atop the plyo box.

Box drops place significant stress on your musculoskeletal structures, so start with a 12-inch box. Step off the box to drop to the floor. Land softly, with both feet hitting the floor at the same time.

As soon as you land, explode into a 20-yard sprint. Complete a total of six sets, resting 60 seconds between each one. This drill helps you learn to overcome inertia. For example, when you explode off the line in football.

You can progress with single leg box drop into a 20-yard sprint.

Hop-Hop Explosions

You’ll just need a single cone to perform the hop-hop explosion drill. Stand to the side of the cone. Hop sideways over it. Once you land, hop back over it to return to your starting point. As soon as your feet hit the ground, explode into a forward sprint for 10 yards.

Falling sprint starts

I'm starting to think that first quick step is not full extend then quick switch therefore quick step but rather when starting make ground contact as soon as possible not worrying much about extension.

Tuesday: Bench Squat - using bench as box height to squat
              Walking tip toes holding weights
              leg curls using cable for hamstring
              upperbody (benchpress or bent over rows or shoulder press)
              if time standing crunches on cable

Thursday: Hex bar deadlift jumps
                power clean sitting onto a bench
                achilies work stand on box, step back off to balls off foot and then push off back onto box without heel collapse, aim
                dynamic upper body workout
                core work if time

After reviewing my sprint starts for ankle stiffness and it's looking quite decent, the heel doesn't collapse but of course there is a moderate degree of ankle collapse by about 40% I guess. Maybe the spikes help keeping ankle stiff while compared to my running shoes video where there is more collapse, but I like to believe it's progress that I can keep ankle more stiff than previously rather than the shoes.

While working on the ankle stiffness further I also need to focus on bringing knees together the further I progress with strides.

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