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Messages - seifullaah73

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16
Hamstring still strained and hips sore

Date: 07/09/2023
Soreness: legs, hips, quads, hamstring strained

Condition: Started hot and then cooled down towards the evening. One guy doing long jump dislocated his knee, had to come out on stretcher wheelchair kind of thing.  :uhcomeon:

warm up
   cycle
   general

   sprint drills light

Workout
   single leg tuck jumps as quick as I can, but paused on grass barefoot 2 x 15

   contrasted with sprint starts - aim for negative foot and slight power dont want to strain hamstring more

   sled sprints with spikes x 10m @20kg plate

   sprint starts again contrasted

   walking on toes for 30m x 2 lap rest back holding 15kg dumbbell in each hand

   slow arm swings with 15kg dumbbells

cool down
   stretch

17
Date: 05/09/2023
Soreness: where do I start - Both Quads, Side of Quads, Hips near groin and outer hip near the bone, hamstring, especially left hamstring little sprained from a drill lol, glutes a little sore, these were sore when doing warm ups probably from the 60m all out sprints, put my morale down to train.

Condition: It was very hot, but not as hot as Sunday, but still hot. Got to the gym/track 5:50pm and finished at 7:50. Couldn't finish workout because sprained left hamstring

Warm up
   bicycle
   activation and mobility stretches
   sprint drills warm up - legs already feeling fatigued and quads starting to complain
   skipping for distance but you have to withdraw the leading knee back before the next step really strained my hamstring, but not injured just you feel the pain when you do the drill

Workout
   sprint float exercise
      - accelerate 20m, maintain 20m, float 20m and then decelerate 10m x 3 increasing intensity

   single leg tuck jumps without shoes on grass - these are the focus for me
      - 2 x 15 each leg

   sled sprints on grass
      - 2 x 10m @20kg plate on sled
      - 1 x 30m @10kg plate on sled - could only do one as I could feel it in my left hamstring upto 30m
   
   skipped quad work as quads already very sore for some reason, not the sled, before it too

   isometric calf work, single leg on tip toes at quarter squat holding 20kg dumbbell in each hand
      - 2 x 25 seconds @20kg dumbbell in one hand

   bent over dumbbell rows
      - 2 x 7 @25kg dumbbell

cool down
   stretch carefully
   heat balm on hamstring at home

18
Date: 03/09/2023
Soreness: quads a little

Condition: Really hot, and sunny outside. Got to the gym late 11am and managed to get good data to compare but only got 1 sled run in lol and left 1:10pm.

Warm up
   cycle
   dynamic warm up
   hip hurdle mobility drills
   sprint drills
   sprint start warm up

Workout
   10m sprint starts
      - 2 x 10m powerful drive out
      - 2 x 10m quick drive out
      - 2 x 10m comfortable out the blocks

   60m sprints
      - 1 x 60m powerful drive out - surprisingly was good, and at the 60m I felt like I was falling forward down a slope but without actually being off balance, strange.
      - 1 x 60m quick out - time was running out, only could rest 5m before running again
      - 1 x 60m comfortable out
      Note: I notice I can accelerate out longer if I start out the blocks a comfortable, moderate effort and then increase force intensity for every step.

   sled sprints 10m
      - 1 x 10m sled sprints - only rested 2-3 mins as I only had 1 minute left before gym closes but they allow slight over time.

cool down
   stretch

19
Really happy with the progress in the negative foot movement. There is this one drill where you skip for distance using your knees but you have to drive that knee backwards before going on to next step, so you have to be quick and develop a rhythm and it really helps in creating that diagonally backward foot strike when running top speed.

<a href="http://www.youtube.com/watch?v=zBNqvz8pms8" target="_blank">http://www.youtube.com/watch?v=zBNqvz8pms8</a>

20
Date: 01/09/2023
Soreness: quads, legs basically

Condition: mist spray rain, which is annoying and got to the gym at 6pm and finished at around 8pm practicing technique speed.

Warm up
   cycle machine for couple mins
   mobility and activation stretch
   sprint warm up
   
Workout
   Note: I found out about these 2 sprint drills, which really help with negative foot movement, prime-times (bent leg version of the straight leg bounds and skipping for distance where you drive knees forward but you have to quickly drive knee back before landing and going for next leg, which can be tricky but after some time you figure it out, helps with movement of leg in space) after doing sprints after I can feel my legs are probably moving at a diagonal line forward and back hopefully it is that when I record myself.

   Up stair runs as bouncy as possible holding dumbbells 6 to 7 steep and wide steps equivalent to 2 x 2 normal steps
      - 1 x 1 run to the top @bw light
      - 3 x 2 runs to the top @20kg dumbbells in each hand

   contrasted with light sprint starts for power in the ground strikes

   walking on toes/balls of feet holding 20kg dumbbells for 10m and back backwards and then second set to 50m and walking and then normal walking back forward to the startline and to the gym to the rack

   dumbbell snatch using one hand 17.5kg dumbbell and then 20kg dumbbell

   shoulder press with dumbbell 17.5 kg in each hand x 5 reps

cool down
   stretch

21
Date: 26/08/2023
Soreness: hips, glute area, sore and internal soreness between hamstring and hips

Condition: It was raining a little, then got worse till it was a shower than it stopped and then it showered again and then finally stopped till I could finish my session, but rain at start of session. Started at 11:15 and finished at 1:15pm.

Warm up
   cycle machine couple mins
   dynamic warm up
   hip mobility hurdle drills
   sprint drills

Workout
   tested my single leg tuck jumps, felt uncoordinated and fatigued quick but left leg was worse
   Pogo hops x 10

   sprint starts experimented on power, quick or comfortable as I feel if you can accelerate quick enough to run the 10m at the same time as powerful start but gradually apply power on the strides from 2nd 3rd step onwards you should have conserved enough energy to accelerate longer, but that's the theory. But time ran out to check my 10m split at the 30m or 40m mark.

   Met another guy there who was a first time, who ran in Nigeria, and wanted to race me, I said only upto 30m and didn't want to try as after trying to accelerate he was not putting effort and when I did he was gone. He also wanted me to time him, which he got 11.13 seconds with bad form, just straight upright from the go.

Cool down
   stretch


22
Date: 24/08/2023
Soreness: hips/glute area, legs tired, hamstring a little when doing sprint starts, shins as normal

Condition: It was sunny and then it would rain light then stop and start, but only one instant of moderate shower. Got to the gym at 6pm and finished at 8pm.

Warm up
   stationary cycle
   activation and mobility stretches

Workout
   Sprint drills
   hill sprints x 10 - 20m x 3 x 2
   contrasted above with sprint starts 10m

   steep step runs with dumbbell (equivalent to 2 steps up and 2 steps across)
      - 1 run @bw
      - 3 x 2 runs up @12.5kg dumbbells in each hand
 
   contrasted with unresisted sprints up the steep steps

   ankle hops holding same dumbbells x 3 x couple hops in different directions
 
   contrasted above with quick high knee drills on balls of feet then bounds on balls of foot

   kettlebell powerclean but from starting position of on 1 knee, then come up with ephasis on hip driving kettlebell forward and up @12kg kettlebell x 5 each side

   quick arm swings holding 6kg dumbbells in each hand

cool down
   stretch

23
400m Sprinting or Shorter / Sprint Start, Acceleration Force Statistics
« on: August 23, 2023, 07:43:00 am »
I don't know if it's just me just being grumpy for slow or lack of progress in the sprint start drive phase and maybe i'm over thinking this, but I have a theory about force developed during the start.

Not a lot of stats on force developed from the block start to up right but what it seems to me is that they don't put all out force at the blocks, I think maybe they want to come out as quickly as possible but start applying more force after, increasing force exponentially for every steps they take.

Usain bolt's max force production was reached after 1 second, which is between 5m and 10m, so have we been just chasing the wrong end of the stick or maybe the more reactive of an athlete you are then the later you apply force.



will try this out on the track and see how it effects my form and time, from 100% effort force out of the blocks and then accelerate after, upto relaxed but fast start and then gradually increase power for every stride.

i don't know, just my 2 cents.

24
Date: 22/08/2023
Soreness: legs are literally shaking lol

Condition: Got to the gym at 5pm, it was really warm/hot, am surprised how 3 progression drills on the track can take 1hr, but then again I feel the need to do it several times before moving on. Finished 8pm.

Warm up
   stationary cycle for couple mins sitting and standing
   general mobility and activation stretches

Track workout
   sprint warm up and drills
   sprint starts
   toe drag drill walk and skip
   jump back sprint start
   tape acceleration drills

Workout
   reverse lunge to step up
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell
      - 1 x 3 each leg @15kg dumbbell
      - 3 x 5 each leg @25kg dumbbell

   contrasted above with explosive step ups 1 steps and sometimes multiple steps bounding up large steps

   seated single leg calf raises
      - 1 x 3 each leg @20kg plate
      - 3 x 20,20,25 each leg @60kg

   contrasted with some bounding on my toes

   time was up so did kettlebell swings
   
   kettlebell swings 1 x 20 @16kg dumbbell - aim is to explosively push hips forward as quickly as possible

cool down
   stretch

   

25
Date: 19/08/2023

Soreness: whole legs fatigued, quads and posterior chain sore

Condition: really warm, got to the track at 10am and finished st 1:10pm. Legs still fatigued from Thursday evening sled session. Backwards running really irritate my shins.

Warm up
   General dynamic and static stretches for activation and mobility.

Track warm up e.g. hip mobility hurdles, sprint drills

Workout
   Low heel recovery drills walking and striding, first leg and then 2 legs x 3 x 10 to 20m

   Jump back sprint starts where you jump and bring your legs back at 2 point sprint start stance, leaning and then sprint x 3 x 10 to 20m.

   Tape acceleration drills, place tape markers and strike near those Marks for each step out of the start x 3 x 10m.

   Sled sprints 3 x 10m @ 30kg contrasted with 2 unloaded sprints

Cool down
   Stretch



26
Date: 10/08/2023
Soreness: elbows (doing box jumps I hit my elbow on squat rack behind), legs are fairly fatigued

Condition: Been while since I got to work out, but it was hot and sunny outside, sweating every second, got to gym 5pm and left at 7:30pm. Good Session.

Warm up
   cycle
   stretches

Track work
   sprint practice and speed work
   sprint starts - jump back and sprint, toe drag walk outs

Workout
   step up with cable attached to waist to develop hip drive
      - 1 x 3 each leg @15kg
      - 1 x 5 each leg @30kg
      - 2 x 5 each leg @40kg

   contrasted with single leg straight box jumps, box height is shin height

   single leg seated calf raises
      - 1 x 5 each leg @20kg
      - 3 x 20 each leg @20kg

   contrasted with shock drops

   hang cleans
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 2,1,2 @60kg

   contrasted with broad jumps

   sprint arm swings with dumbbell

cool down
   stretch

27
Strange day yesterday, woke up with pain in my groin and as time passed I was getting lethargic, fever and just not motivated enough to train and decided to train a little just some sprint start forms and then go to a walk in clinic and let's say there were some swelling and doctor said it was an infection, probably bladder infection and prescribed some antibiotics for a week.

Running slightly irritated pain because pain was at side of groin near hips.

28
Boxing / Terence Crawford vs Errol Spence
« on: July 30, 2023, 03:38:27 pm »
This was Mayweather vs Pacquiao level fight and OMFG What the fuk did I just witness, the 2 best pound for fighters go at it and winner becomes undisputed champion and omg the winner just made the other guy look a ordinary fighter, wow such as class and skill I thought he would crumble to the power of the other guy and power in those jabs wow. Great fight. Def better than mayweather vs pac. This both people gave it their all but mayweather is a defensive fighter and just wanted to score points.

But this match was frikkin amazing and the winner is just the best fighter ever.

<a href="http://www.youtube.com/watch?v=_zPaYp8XN9Y" target="_blank">http://www.youtube.com/watch?v=_zPaYp8XN9Y</a>


29
Boxing / Re: Misc Boxing Videos
« on: July 23, 2023, 12:41:27 pm »
OMG  :pissed:

How can the judges get it that wrong, 117 - 111 to the losing fighter lol, Kambosos is shot, Haney defeat affected him. Hughes outboxed him easily.
to the Judge:  :gtfo:

<a href="http://www.youtube.com/watch?v=48_asn7_Afg" target="_blank">http://www.youtube.com/watch?v=48_asn7_Afg</a>

30
Date: 18/07/2023
Soreness: fatigued legs mainly

Condition: Got to the gym at 5:30 and finished at 8:00. Clear and slightly windy day.

Warm up
   bicycle
   stretches for mobility and activation
   track warm up
   practice sprint starts

Workouts
   resistance band around waist and reverse lunge slow descent and explosive lunge ascent holding dumbell
      - 3 x 5 each leg @holding 20kg dumbbell in each hand

   contrasted with single leg broad jumps

   seated single leg calf raise
      - 2 x 20 @60kg plates on thigh

   shock drops landing on balls without heel collapsing

   explosive single leg hip thrusts
      - 3 x 5 @40kg dumbbell on hips

   leaning over dumbbell row each hand and after the pull do a tricep kickback
      - 2 x 7 each hand @10kg

cool down
   stretch

Comment
   Emphasizing on hip drive development for all the exercise I do as well as the primary quads, hams, calves, etc.

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