Author Topic: A Journey to Running Fast and Jumping High  (Read 566160 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1935 on: September 05, 2023, 05:03:53 pm »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1936 on: September 08, 2023, 07:24:14 am »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1937 on: September 10, 2023, 01:51:27 pm »
0
After analysing my video upto 60m, the times were the same for powerful, quick and comfortable.

But I think the quick version was better. But the strides upto 10m for all was 8.

At 60m, I was running at under 8 m/s and 10m split time upto 60m was 1.35, which is really slow. need to do more 60m sprints, there were over striding going on too.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1938 on: September 14, 2023, 05:05:12 pm »
0
Date: 14/09/2023
Soreness: shins due to a lot of running

Condition: Normal day, got to the gym late 6:15pm and have to leave at 8:15pm, 2 hours for track and gym session, didn't do much gym session. might have to rush the track session.

Warm up
   cycle machine
   activation and mobility stretch
   track warm up

Workout
   note: taped on small balls behind knees, mental cue to keep knees closed tight
   Sleds - wanted to do it on grass, slippery, so put on spikes and did it on track
      - 3 x 10m - 20kg plate

   unloaded sprints for 10m

   single leg tuck jumps on sand to avoid irritating shin, the sled and runs caused the shin pain

   walking lunges for 10m x 3 @25kg dumbbells in each hand

   that's all

cool down
   stretch

   
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1939 on: September 22, 2023, 05:29:20 am »
0
Taping balls behind the calves gives a different impression to sprinting, when doing the sprint starts I felt the lack of the closing of the knee angle and felt when I closed it as much as I could during the starts the more power I was putting into the ground. Will record see how they look.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1940 on: September 24, 2023, 02:16:54 pm »
0
Date: 24/09/2023
Soreness: shins a little, quads

Condition: Windy day with slight warmth, Saturday session shifted to Sunday depending on home circumstance.

Warm up
   cycle
   dynamic warm up only and hip static stretches
   hurdle hip mobility drills
   sprint drills

Workout
   3 x heavy sled for couple steps @60kg
   unresisted sprints for couple steps as contrast
   2 x moderate sled load for 10m @40kg
   unresisted sprints for 10m x 2

   Note: Lacked power and something can't pin point. Just didn't feel fast
   
   barefoot single leg tuck jumps on grass  1 x 15 each leg
   
   hands on waist pogo hops aim to minimize ground contact on grass

Cool down
   stretch
   
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1941 on: September 27, 2023, 05:26:06 am »
0
Date: 27/09/2023
Soreness: quads, shins, calves were battered

Condition: Dull, slight breeze but still slightly warm day. Got to the gym at 5:50pm about and finished at 8:20pm.

warm up
   cycle
   activation and mobility stretches
   sprint drills

Workout
   heavy sled sprints for couple steps @60kg x 2

   contrast un-resisted sprints

   moderate load sled sprints 10m @40kg x 2

   contrast un-resisted sprints

   drop squats - you drop into quarter squat position with barbell and squat up as quickly as you can
      - 3 x 5 @60kg

   contrasted by depth jump to broad jumps

   iso static feet/ankle strength bw x 30 seconds each leg x 2 sets
 
   bent over butterfly dumbbell x 10

cool down
   stretch
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1942 on: October 06, 2023, 07:43:09 am »
0
Date: 06/10/2023

Soreness: shins, quads

Condition: Got to the gym at 6pm, decided not to do sleds as I had to work on form to avoid over striding.

Warm up
   bicycle
   activation and mobility stretches
   sprint warm up

Workout
   accelerate, sprint float decelerate workout
      - 2 x 20,20,20,10
   single leg tuck jumps
      - 2 x 15 each leg @bw barefoot

   sprint starts aim to reach as far as possible while keeping knee angle minimal - it helps to bring the leg further back
      - 5 x 1 step changing between 2 stance and 3 stance
      - 5 x 2 step changing stances
      - 5 x 3 steps changing stances

   drop squat jumps
      - 2 x 5 @50kg

   single leg eccentric calf raise with barbell, difficult as i had to hold with one hand, will try a different technique
      - 2 x 10 3-5 second descent each leg @50kg

   hang cleans - i can never get these right, always feels strange
      - 2 x 3 - 5 @50kg

   bench press
      - 1 x 20 @20kg

cool down
   stretch


cool down
   stretch   
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1943 on: October 11, 2023, 05:09:16 am »
0
Date: 10/10/2023
Soreness: shins sore to touch, glutes

Condition: Slightly cool breezy day, dry track.

Warm up
   cycle machine - gym had an upgrade and had an elliptical (curved) treadmill
   mobility and activation stretches
   sprint drills

Workout
   single leg tuck jumps 2 x 15 each leg - aim is continuous and quick and high knee
   
   accelerate, sprint, float - 70m total x 2 @75 to 85% effort
   
   sled sprints
      Note: just want to mention that I have to consciously keep knee bent during acceleration to get good technique and some practice to try maintain that till I am upright then it becomes easier when knee drives up but bringing it out more difficult as leg has tendency to kick out.
      - 2 x 10m sled sprints @40kg followed by unresisted sprints

      - 1 x 30m sled sprints @20kg followed by unresisted sprints - from 10m to 30m, I didn't get enough chance to get up, I think I may have forced staying low at 15m.

   drop squats - drop to quarter and then squat up as explosive and quickly as possible
      - 1 x 3 @20kg
      - 3 x 5 @50kg

   low box depth jumps for 1 set

   eccentric standing single leg calf raises followed by lower weight fast single leg calf raises
      - 2 x 20 - 25 each leg @40kg followed by 10kg fast calf raises

   hang cleans without hip contact but extension x 20 reps x 1 set

   8kg dumbbells arm sprint swings x 20 each arm

cool down
   stretch

   
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1944 on: October 31, 2023, 05:00:21 pm »
0
Date: 31/10/2023
Soreness: slight tight pain in the hamstring, shins a little like normal

Condition: Daylight saving resulting in night run from the get go when I got there at 6pm. Wet track and grass as I hope to do a bit more grass runs when conditions of the grass permit.

Warm up
   cycle
   stretches
   track warm up
   sprint start practice

Workout
   70m - accelerate, sprint, float @85 - 90% smooth but also my hamstring became tight and a little painful after

   sprint start practices - different variations walk, comfortable jump out, 1 step focussed, 2 step focussed, 3 step focus but sprint out to 15m and decelerate upto 30m.

   No gym workout - low time and tight hamstring

Cool down
   stretch
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1945 on: November 02, 2023, 08:07:39 pm »
0
Hamstring still feeling tight and if stretched is sore, so doing 2 point start, leaning over I can feel it in my hamstring.

So did some single leg tuck jumps and light sprint runs.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1946 on: January 28, 2024, 05:55:20 pm »
+2
Back on the belly fat reduction journey again. Waist was at 33" and now its 37" and I try to reduce intake of eating breakfast at 7am and then eating again at 5pm (crisps, chocolate, I try and limit amount I eat) and then tea snacks at 6pm if hungry and did not eat much at 5pm else I eat next at 10pm.

So will switch it up to intermittent fasting, morning ab workout and 1 scoop diet whey protein while continuing my weight and speed training.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/