Author Topic: acole14's journal  (Read 95643 times)

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acole14

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Re: acole14's journal
« Reply #1365 on: January 22, 2019, 11:40:10 pm »
+6
I didn't really end up training or testing my vertical any more up to the end of last year. I got annoyingly busy with work - definitely could not fit in going to the courts beforehand, or much of anything.

I had a bit more of a chat with some of the coaches down at the athletics track near my house. I got absolutely nowhere with the council to try and have it unlocked - huge waste of time. But, I eventually sweet-talked my way into paying a small fee to be able to use the track (and gym) there any time Mon - Thurs. Weekend access would be sweet but I might need to invest a bit more time there to ask about that.

The other interesting thing, unbeknownst to me, is that each Thurs at 7PM, year-round, the club run a competition, with a sprint (60-100m) and long sprint (200-400m) each week, for just $1 entry. Had I known that, I would have been down there each week, but the old fellas who run this place aren't particularly web-savvy, and their website is completely unhelpful. Anyway, near the end of last year and this year, I've gone down for a run, because I can also get a lot of jumps in at the long jump pit. I still have pretty decent speed thanks to staying fit and also from power-training: ran a 11.95ht 100m and a 7.7ht 60m over the last few months. I nearly strained my calf trying to run a 300m, so I have lost some endurance in that regard, but that's not surprising.

I cancelled my gym membership, because I can squat at the gym at the track 1x/week, and that's all I was really using the gym for. It's an ancient gym, but it has everything you'd need. Otherwise, I can do banded goblet squats at home with weight plates for assistance work, and get lots of jumps in 2x/week at the track.

I like the vert comp idea that Coges came up with (as I was doing that for the last year and it's good motivation), so my plan is to basically keep doing what I was doing, but with a bit more sprinting (just a bit, not enough to get distracted - although I would like to keep sprinting as something I could do as I get older). I want to get my running VJs up again to have a few shots at dunking at the courts when I get the chance. I might really get my act together and draw out a yearly plan with phases, as I like to do, but so much of it is contingent on bloody work. I don't want to get to the weekend warrior level, but I can definitely see how it happens. Work will consume your existence if you don't make a big effort to keep up other activities (it's happened to most of my friends now).

adarqui

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Re: acole14's journal
« Reply #1366 on: January 23, 2019, 03:14:37 pm »
+3
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

acole14

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Re: acole14's journal
« Reply #1367 on: January 23, 2019, 08:25:51 pm »
+4
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

Yep 100%. That's why I was so glad to find out about it. I went from barely being able to run at enough comps (a few years ago in the amatuer athletic program here) to being able to run a 100m every week :huh:

vag

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Re: acole14's journal
« Reply #1368 on: January 24, 2019, 05:01:49 am »
+3
Very true. milestones keep motivation up like nothing else. In the past I used the ski trip i always do end of February for a squat benchmark and the end of 'training season' before summer holiday for RVJ benchmark. Adding races to this helps, my 'big' races are 2 per year for now, October and April. So i have my major milestones at February, April, July, October. Almost quarterly, works good! :D
woot

acole14

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Re: acole14's journal
« Reply #1369 on: February 12, 2019, 10:25:10 pm »
+4
My training has been pretty much this for the last month:

M - general foam roll, few prehab exercises (whatever is sore!), back extensions

T - track session 1
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps:
    • Broad Jumps x 6 - recent best: 2.70m
    • Squat Jumps x 3
    • SVJs x 3
    • some v. light 1-step SLRVJs into sandpit off both legs x 3-4
  • Sprints
    • 60m x 5-6 or 60m-80m-120m with ~walkback recovery
    • 100run-100jog-100r-100j-100r-200j-200r (60-70% speed)
    • 200m jog barefoot on grass (for my calves/feet)

W - home gym 1
  • Foam roll/stretch/warmup exercises
  • UB:
    • Pullups 3x8
    • Pushups 3x10 (lol)
    • Banded stuff  - a ton
  • Core
    • Banded twists - heaps
    • Lying leg raises: 2x20
    • 200m jog barefoot on grass (for my calves/feet)
  • LB
    • Back extension: 3x15-20@10kgs
    • BSS: 3x12/leg @ 10kgs
    • Calf raises

Th - track session 2 (this is the comp night)
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps (not as many as Track#1):
    • Broad Jumps x 3
    • SVJs x 3
  • Sprints:
    • Sprint warmup - few run-throughs and practice starts
    • Short sprint, usually 60-100m
    • Long sprint, usually 200-500m
    • 200m jog barefoot on grass (for my calves/feet)

F - general foam roll, prehab, back extensions

S/Su - home gym#2

Exactly the same as home gym#1, but with less UB (just banded stuff) and some jumps at a ceiling target (approx 10-15 SVJs, 10 DSVJs). Have only done this one once so far this month - prior to this it was just the same.

Once I get comfortable with this structure and stronger in the BSS/back ext (I'm not giving these 100% atm), I will move to a new phase with the weight vest. Hopefully some squatting once a week too. I've definitely lost some vertical power, SVJ and broad jumps down from historical averages.

A 60m standing start:
<a href="http://www.youtube.com/watch?v=6yYUhjYw3hE" target="_blank">http://www.youtube.com/watch?v=6yYUhjYw3hE</a>

Coges

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Re: acole14's journal
« Reply #1370 on: February 13, 2019, 05:39:29 pm »
+3
Looking good mate.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

acole14

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Re: acole14's journal
« Reply #1371 on: March 29, 2019, 12:17:28 am »
+3
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

seifullaah73

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Re: acole14's journal
« Reply #1372 on: March 29, 2019, 06:26:15 am »
+1
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: acole14's journal
« Reply #1373 on: March 30, 2019, 12:06:27 am »
0
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

pretty cool.


Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.

hah @ marathon * 4. lmfao!

acole14

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Re: acole14's journal
« Reply #1374 on: March 30, 2019, 01:20:59 am »
+2
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.

It doesn't have to be a head-to-head competition, just improvement on baseline a year from now, or whatever. Similar to what I was doing with FDL (although that was a bit of a washout, because he barely did anything but squat). And yeah, if you and I can both access a shotput, then I'm keen to do the throw. It's probably my worst 'event' of the lot based on some of the reported scores on that page. I'm way off  :huh:. I'm training for the SVJ/RVJ anyway so it would fit in nicely to add it in. But we can just measure the four events.

Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.

hah @ marathon * 4. lmfao!

A fun fact about the track I train at now: Yiannis Kouros set a 24hr world record there in 1997 (I think) of around 290km, or nearly seven marathons  :o.

acole14

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Re: acole14's journal
« Reply #1375 on: April 07, 2019, 05:29:16 am »
+4
Here are my starting performances, except the overhead shotput throw, of which I haven't acquired a shotput to do yet - working on it.

30m - 3.93sec --> 67 points
<a href="http://www.youtube.com/watch?v=1xjVpnFcDQA" target="_blank">http://www.youtube.com/watch?v=1xjVpnFcDQA</a>

Standing long jump - 2.80m (where the rake is placed) --> 67 points
<a href="http://www.youtube.com/watch?v=XlUazXTGQWM" target="_blank">http://www.youtube.com/watch?v=XlUazXTGQWM</a>

Three jumps - 8.40m --> 68 points
<a href="http://www.youtube.com/watch?v=sp-G4xjPmyk" target="_blank">http://www.youtube.com/watch?v=sp-G4xjPmyk</a>

SVJ - ~30.5'' (~305cm-228cm) --> 61 points
<a href="http://www.youtube.com/watch?v=5XKi_rMt36k" target="_blank">http://www.youtube.com/watch?v=5XKi_rMt36k</a>

Total points for four events: 263

I'm pretty happy with those starting scores overall. I realised after I did it that, reading the rules again, I'm possibly starting the 30m wrong - for a standing start, I think I should instead start with my toe up to the line, rather than two feet back (as if I'm in blocks, which is just how we did it when I trained with the sprint group). I might try and redo that one to see if it's a big difference. I don't know how much I can gain on the 30m, but I can definitely make inroads on the broad jump and SVJ, and the 3xjump is very sloppy (I haven't done this at all since starting back at the track).
« Last Edit: April 07, 2019, 05:31:50 am by acole14 »

adarqui

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Re: acole14's journal
« Reply #1376 on: April 07, 2019, 02:44:53 pm »
+1
pretty cool.

i'd probably get < 10 points on the overhead shotput throw. :<

LBSS

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Re: acole14's journal
« Reply #1377 on: April 07, 2019, 11:50:21 pm »
+2
oh man want to try this now. need to think about where i could do everything here. maybe i'll wait until belgium.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

acole14

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Re: acole14's journal
« Reply #1378 on: April 08, 2019, 06:12:30 am »
+2
pretty cool.

i'd probably get < 10 points on the overhead shotput throw. :<

I'm almost nervous to try it, because, based on my other scores, I should be throwing around 15m+....but I'm sure that I was only doing ~12m, which seems way off. We'll see  :huh:

oh man want to try this now. need to think about where i could do everything here. maybe i'll wait until belgium.

Yeah it does ideally require access to an athletics field I think, mostly for the throw. But you're in luck (in fact, you might have already seen this):

https://www.kuleuven.be/sport/sports/sport-offer/individual/indoor-athletics-hall

Looks so nice...*homer-simpson-drool.gif*

LBSS

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Re: acole14's journal
« Reply #1379 on: April 08, 2019, 09:21:02 am »
+1
haha yeah i'd checked that out. looking forward to access to a good gym again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses