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Messages - seifullaah73

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1
Boxing / Re: Misc Boxing News
« on: Today at 04:25:55 am »
Also says

   - he had an injury coming into the fight.
   - tyson fury was fighting dirty
   - his trainer who threw towel was influenced by a fighter trained by sugar hill steward

 :trollface:

Also ben davison says that tyson played a mind trick where probably consumed a large amounts of water to appear heavy on the scale at the weigh in then his normal weight before draining it all out during constant bathroom breaks and being ready for the fight.

too much excuses.

2
400m Sprinting or Shorter / Re: Sprint Videos
« on: February 26, 2020, 03:19:38 pm »
<a href="http://www.youtube.com/watch?v=DhIf4PXrEkI" target="_blank">http://www.youtube.com/watch?v=DhIf4PXrEkI</a>

3
Date: 25/02/2020
Soreness: none that stuck out, some temporary pain near knee which went

Condition: Cold, Windy, slippery track, same old difficult condition to run in especially when current coat cannot be zipped up to keep my self warm. Learned something new about the hill sprint, which changed my mechanics for the better. Got to the gym at 5:55pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch single leg
   quad stretch lunge on bench
   single and double leg glute bridges
   high knee holds with kettlebell on edge of leg 12kg
   back stretch double leg rotating side to side lying on the floor

Track warm up
   A walk x 2 x 20m
   A skip x 1 x 20m
   B skip x 2 x 20m
   A run x 2 x 20m
   low to high ankle to knee dribbles 30m x 2
   leaning acceleration bounds x 2 x 20m

Track workout
   Hurdle pushes
      - 2 x 2 x 30m - would do powerful switch pushes

   Hill sprints
      - 2 x aiming for distance
      - 2 x aim for distance while including quick switch
      Note: I had this problem that when I tried quick switch, my brain automatically made it quick stride frequency, instead of stretching out reaching far then quick switch to push further forward instead of when I do quick switch I immediate quick switch again and then my stride cycle becomes quick rather than in stretching the leg out.

   Sprint starts
      - 2 x sprint outs for reach to 1 step
      - 1 x sprint starts - this got messy as I was not switching legs quick enough but rather waiting for my legs to touch the ground
      - 2 x 2 - very good - remembered to reach out on the first step then quickly switching while in the air fully stretched and then automatically my brain will use the thing it learned at the hill sprints of pushing far before switching. so hill sprints will help train the motor neuron in the stride pattern.

Cool down
   stretch
   walk back

Comment
It was a good session in terms of learning a good amount of the start and a useful hill sprint technique.

Also I see this large purple mark on my calf, don't know how it can be so big.


4
Boxing / Re: Misc Boxing News
« on: February 23, 2020, 08:31:38 am »
Great fight. man tyson gave wilder a beating he said he would and that ear drum basically just made him wobbly the entire fight.
vengeance.

5
Date: 22/02/2020
Soreness: quads a little fatigued, shins a little sore

Condition: It was very windy. Couldn't get to the gym till 11:45pm and so had 1hr 15min but my aim was to try and record my runs, too many bad things happening, it was too windy to put the tripod on the wall so had to place it on the grass with the back against a brick wall, then legs broke so the tripod only had 2 legs, so I did a balancing act holding the third leg in place gently and luckily the wall stopped the strong wind doing anything to it.

Warm up
   ankle mobility
   calf stretch
   calf walks with weight
   calf hops single leg
   hamstring kick walks
   hamstring stretch - my right hamstring is always tighter than my left no matter how many times I stretch it, it's getting annoying
   quad stretch
   quad walks
   single leg and double leg glute bridges
   high knee holds with 12kg weight on toes
   back stretch
   arm swings with 4kg dumbbells in each hand both leaning and upright

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast x 20m
   calf dribbles slow to fast x 20m
   high knee dribbles fast x 20m
   alternate high knee drills 2 each knee x 20m
   acceleration bounds x 20m

Workout
   5 x 10m sprints
   2 x 30m sprints

Cool down
   stretch
   walk back

Comment
It was an ok session, I managed to do the start I wanted, will just check the recording and see how it looks. not looking for a fast time as I didn't really put effort into it, aim was just to get the technique right. Will post result soon. 

EDIT: Results
     1st   time     2nd   time    3rd   time    4th   time
0m  3015     0s     5476   0s     9086   0s     11897  0s
5m  3044    0.967s  5504   0.93s  9114   0.93s  11924  0.9s
10m 3069    1.80s   5529   1.76s  9139   1.76s  11950  1.76s

30m          16036    0s      23687   0s
5m        16057    0.7s    23703   0.53s
10m split    16080    1.46s   23724   1.23s

all 7 steps for 10m
all 5 steps for 10m splits
fps: 29.99

10m average: 1.76s

Conclusion: Happy, legs were tired for some reason before the 10m start and didn't go all out in the starts, was just focused on getting a good start and then it was very windy, which was distracting when running. So all in all, good session.

6
Boxing / Re: Misc Boxing News
« on: February 22, 2020, 05:12:32 pm »
I'm going for the Gypsy King!

If it's anything like their last fight it will be amazing.

Same.
 
I hope fury pulls off the upset to avenge the robbery for the first fight.

7
Date: 20/02/2020
Soreness: lower legs a little i.e. shins

Condition: It was cold and windy and the worse thing was that my coat zip is broken so I couldn't zip it up between warm ups and workout sets. annoying. Got to the gym at 5:45pm and finished at 7:25pm just on the track.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute bridges single leg and double leg
   high knee hip holds
   back stretch
   arm swings

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast
   calf dribbles slow to fast
   high knee dribbles x 20m
   high knee butt kicks x 20m
   acceleration bounds x 20m
   
Track workout
   hurdle pushes x 2 x 20m
   steep hill sprints
      - 2 x 2 x light run
      - 2 x 2 x fast leg switching uphill sprints

   Sprint starts
      - 2 x exploding out
      - 4 x 3 x sprint starts out to 30m

Cool down
   stretch
   walk back

Comment
It was a good session. I feel like I have a good handle of the cue to get a good cue, not perfect but good, am happy.

8
My dad has finally come home. It's been long 4 and a half years. Now he will live at home recover mentally. Besides the annoying parole officer meetings who don't care about his health. No family can speak for him even with his presence. They must talk to him despite mental condition. If you say he has this problem. They get fussy. Why this why that.

9
Date: 18/02/2020
Soreness: none

Condition: It was cold, wet, windy and raining quite a bit. But after warming up the rain stopped but the rest remained. It was a good comfortable session. Not enough time for gym lol. Started at 5:45pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring bench
   quad stretch
   single leg hip thrusts
   high knee holds with 12kg kettlebell handle on my feet x 10 seconds each leg x 2
   back stretch single leg rotations
   3 sprint arm swings explosive leaning with 4 kg dumbbells

Track Warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles x 20m
   calf dribbles x 20m
   knee dribbles x 20m
   high knee butt kicks x 10m
   sprinting bounds with thigh pops/knee drive

Workout
   Hurdle pushes x 2 x 2 x 20m

   uphill work
      - light uphill runs x 2
      - uphill skips but with aim of fast powerful switches of the leg to get up the hill

   Sprint starts
      - exploding out of the start x 3 with aim of driving knee forward
      - sprint starts with a step/drive back
      - 3 x sprint starts with aim of just driving knees forward
      - 3 x sprint starts with aim of just pushing legs back
      - 3 x sprint starts with aim of driving knees forward and then powerful switching of the legs to drive the next knee forward
      - 3 x sprint starts with aim of driving knees forward then powerful switching and using my arms, which will automatically drive the legs back.
      Note: felt quite good - I decided to drive the knees forward for the start and then focus on the reflex switching of the legs concentrating on the knee driving forward and driving the arms. As there is a lot of cues to think of.

Times up

Cool down
   stretch
   walk back

Comment
Good technical session, the starts felt good, didn't want to go full effort just a comfortable slow start. So the cue of driving the knee forward is really helpful.   

10
Another cue I need to use is popping the thigh forward, driving the knee forward as pushing back only works to some extent but knee is neglected so optimal is thinking of both like fast switching A skip drills.

Knee drive and push back at the same time.  :uhhhfacepalm: More practice required.

11
Yesterdays test session was really horrible, second story this month, storm dennis lol.
Really windy, raining hard. Managed to place my camera in front a brick wall to avoid the wind knocking it down.

But after analysing the video, complete utter failure, it even felt like that during the sprint. problem is I am driving my feet down to quick that I don't get full extension.

Second step is always the worse my feet lands under my shoulders rather than behind me under the centre of mass. then the following steps feet becomes more flat and flat.

More practice.

12
Date: 11/02/2020
Soreness: little shin pains and quad sore a little

Condition: It was very cold outside. Got to the gym at 5:35pm and after warm up session got to the track at 5:45pm. So had just over an hour. 1hr 15min on the track and 15 minutes in the gym. But based on how the track session went, completely worth it.

Warm up
   ankle mobility
   calf stretch
   single leg hamstring stretch - standing and sitting
   quad stretch lunge position - heel to butt
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 30m
   low ankle dribbles - slow and fast
   knee dribbles - slow and fast
   alternating high knee drill x 2 each leg x 30m
   straight leg bounds
 
Track workout
    2 x 2 x 20m acceleration bounds - focus on high knee then focus on piston like knee drive rather than cycle x 20m - turns to high knee large stride runs

   Hurdle pushes
      - 2 x slow lean and low heel with knee drive
      - 2 x fast drives with same as above technique

   high step single leg jumps - difficult and awkward but will abandon this as it is concrete but also will change to steep hill single leg bounds no limits and room for progress and safer on the joints.
      - 2 x 2 x 5 steps

   Steep hill single leg bounds
      - 1 x 10m each leg - single leg is weak especially when trying to do high knee then drive down and push forward/up and repeat.

   Sprint starts
      - jump out starts x 2
      - jump out chin tucked followed by single step drive back x 2
      - 2 x 3 x 3 steps - the first step drive was good but the others were automatic that I couldn't focus on the other knee driving up it was too fast I could only sense the drive back of the leg. this made me frustrated thinking i'm not consciously thinking of driving back each leg after driving the knee. speed was medium and controlled but the last run I did it was AWESOME, actually felt the drive/push and the smooth transition, felt just like the way I see sprinters push out when driving smooth and fast.  :trolldance:   :personal-record:

Gym Workout
   Front Squats
      - 1 x 3 @20kg
      - 1 x 3 @50kg
      - 2 x 5 @90kg - was comfortably easy can't say the same for my wrist.

Cool down
   stretch
   walk back

Comment
it was a good session. the run to practice the drive backs were good especially when I slow it down the second and third step were too fast to control the knee drive but the run felt good, could feel the pushing and driving. Front squats were good.

13
Article & Video Discussion / Re: Sprint technique training
« on: February 11, 2020, 05:22:30 am »
For the sprint start - you not only want to power out of the blocks and gain as much distance as you can then striking the ground down and back but we also want to increase the frequency of the drive back without sacrificing length or quality. so high knee then drive back.
I thought of some good exercises that may be good for this.
These are advance drills so not good for beginners but someone who has gained atleast 1.5xBW squat or ankle/shin stiffness.

Single leg acceleration bounds where you lean and bound with one leg - a little tricky

Uphill single leg bounds

step up jump raise the knee of extending leg quick and straighten it before your body comes down.


14
Looking at the video analysis, of course the form is wrong, because I am more upright then I would like to be but I see some push backs going on, but because i'm upright my shin becomes more straight but the push happens.

I looked at the video to time it and the time for 3 steps and then just slowly run to the finish and I timed it as 1.84 seconds average at 7 steps for 10m.

Improvement:
Need to drive and hit the ground a bit more back as I am driving more down and less back.

15
Date: 08/02/2020
Soreness: none that much, quads a little

Condition: It was a little cold with some warm moments. Got to the gym at 11:30 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   calf walks
   calf hops
   hamstring stretch
   quad stretch
   single and double leg glute bridge on bench
   high knee holds without weight
   back stretch
   arm sprint swings single reps with 5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   Low to high dribbles to run x 30m
   A Run relaxed x 30m
   Alternating high knee x 2 each leg x 20m
   straight leg bounds x 20m x 2
   Acceleration bounds

Track workout
   High step drives - comfortable and relaxed
   High step drives with leg drive backs before it contacts stairs to propel me forward x 2 x 5 high steps
   Hurdle pushes - low heel, lean and high knee drives x 3 x 10m
   Sprint starts
      - push out of the blocks aiming for distance
      - 2 x push out and drive back on first step
      - 2 x push out and 2 steps drive back
      - 2 x push out and 3 steps drive back and jog

Gym workout
   Box squats sit back as far as I can
      - 1 x 5 @50kg

   Kettlebell swings using cable
      - 1 x 8 @60kg

   Kneeling crunches
      - 1 x 20 @60kg

   Hanging leg raises
      - 1 x 12 @bw

Cool down
   stretch
   walk back

Comment
It was an ok session. the runs were ok. Aim was just focus on driving leg backs and then after I can think of leaning and low heel recovery then increase speed and power of drive backs and not the jumping out of the blocks.

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