Author Topic: A Journey to Running Fast and Jumping High  (Read 572484 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1260 on: August 23, 2018, 01:18:33 pm »
+1
Date: 23/08/2018
Soreness: none that sticks out
BW: 64.5kg
Condition: It was a nice day but since I didn't workout on tuesday I decided to do a quick workout.

Warm up
   walk to gym
   ankle mobility
   calf stretch
   2 variation hamstring stretch (standing, lying)
   2 variation quad stretch
   hip thrusts on bench
   hip holds x 20 sec
   back mobility stretch

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @25kg
     - 2 x 7 each leg @50kg dumbbells in each hand

   Kicked out of gym due to woman's session starting
   
   Went on to track to do giant tractor tyre flips up hill x 1

   some random upperbody workout using pull up bar and dip aparatus.

Cool down
   stretch
   walk back

Comment
It was an alright session, I had 1 hr before the women session started, also took my younger brother to teach him a few things about lifting weights and using gym. as he is currently training at home. I also tested my standing vertical yesterday and it is 22 inches.
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 #1261 on: August 26, 2018, 02:44:17 pm »
+1
Date: 26/08/2018
Soreness: none
BW: 9st 13lbs

Condition: It was pouring outside, rained throughout the session and today was a speed session, so I had to cut it short. I also had 1hr 15mins to do my workout, which was plenty given the amount of time I would take on the track.

Warm up - Gym
   ankle mobility
   dynamic calf raises using light weight on leg press
   calf stretch dynamic
   swinging leg for hamstring stretch
   walking quad stretch
   hip thrust using bench
   15kg cable hip hold for 20 sec.
   back vibration on the vibration machine (power plate or something)

Warm up - Track
   A walk, a skip and A run x 1 x 20m
   alternating high knee drill 30m
   fast high knee runs x 5m

Workout
   10m sprints x 1
   30m sprints x 1
   50m sprints x 1

   went to the gym inside

   isometric back extension holding 20kg plate for 1 min
   
   dumbell shoulder and side press x 1 x 10 each side at 9kg dumbbells in each hand
   empty barbell shoulder press x 1 x 10

   decline situps 2 x 10 @bw, 20kg dumbbell

Cool down
   stretch
   walk back

Comment
It was a nice session in terms of the runs felt comfortable even though it was raining and the gym work was ok and had some more time to spare but I had nothing else to do so I left. Still was raining when I left and just stopped raining now. 7:45pm.
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 #1262 on: August 28, 2018, 12:49:24 pm »
+1
Date: 28/08/2018
BW: 141lbs
Soreness: none but when I hyperextend my back bothers but no pain when neutral but it's hard to ignore that a pain is there if I hyperextend.

Condition: It was a slightly cold day, but I always have breakfast 1 hr before workout which is an omlette sandwich, which after when I am in the gym, I get butterfly like feeling in my stomach so I may have to avoid omlette until after.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch (lying, seated)
   glute hip thrust x 5
   quad stretch
   hip holds @20kg using cable for 20 sec

Workout
   counter movement jump squats
      - 3 x 5 @40kg, 30kg, 30kg
   
   reverse lunges
      - 1 x 3 each leg @bw - explosive based
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7-8 each leg @50kg dumbbells in each hand

   calf raises w/ leg press machine - explosive fast movements
      - 1 x 10 @130kg
      - 3 x 20 @170kg

   shoulder front and side dumbbell press
      - 2 x 10 each side @10kg dumbbells in each hand

   single leg reverse hyperextension using cable and bench at incline
      - 1 x 7 @10kg
      - 2 x 7 each leg @20kg

Cool down
   stretch
   walk back

Comment
It was a good session not including the beginning where I feel a bit sick and also because of the hayfever making it hard to breath though my nose so I only breath through my mouth is not helping. reverse lunges is difficult because of the concentration to not think of the weight which puts me off but if I focus I can do it but the weight doesn't feel heavy to pick up any more now it's just concentrating. also decided to go with reverse hypers as back extension I use the bench press bench, which gets used often, so this is better. calf raises were easy. will need to make it more challenging.
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 #1263 on: August 30, 2018, 09:53:28 am »
+1
Date: 30/08/2018
Soreness: calves, hamstring, glutes
BW: 64.5kg

Condition: It was a warm day, but I was feeling drained very quick once on the reverse lunges, but afterwards it was comfortable and smooth sailing. I had the opportunity to get there 2hrs before the woman's session so that was good.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch (seated and lying variation)
   quad stretch (lunge and on bench)
   glute hip thrusts on bench
   hip holds using cable at 20kg
   back stretch

Workout
   Counter movement jump squats
      - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 8 each leg @50kg dumbbells in each hand
   
   Calf raises on edge of plate /w barbell
      - 1 x 5 @20kg
      - 3 x 10 @80kg

   Reverse hyperextension using cable and bench
      - 1 x 5 each leg @10kg
      - 2 x 8 each leg @25kg

   Dumbell shoulder press front and side
      - 1 x 10 each side @12.5kg in each hand

   Dumbbell bent over rows
      - 1 x 10 @20kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
Just finished it at the time woman's session was about to start, the reverse lunges when I do my first set is a bit shaky because balance is still an issue slightly, if that when I came up from my first rep I got up towards the side and the dumbbell was just dragging me to the side until I stabilized but other sets were fine.
Jump squats are comfortable. the reverse hyper-extension feels good to. calf raises on edge of thick plate so my heel is hanging off the edge and I am holding the support bars to keep me balanced, it wasn't bad just need to get adjusted to it.
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 #1264 on: September 04, 2018, 10:58:02 am »
+2
Date: 04/09/2018
Soreness: back slightly, hamstring
BW: 140lbs

Condition: It was a very warm day and breathing was difficult (hayfever + fatigue = stethoscopic breathing) especially when it is warm. Good workout

Warm up:
   walk to gym
   ankle mobility
   calf stretch
   hamstring stretch (seated and lying variation)
   quad stretch (lunge variations using bench and without bench)
   hip thrusts using bench
   hip holds using cable at 20kg

Workout
   Jump Squats
      - 3 x 7 @30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand
   
   Calf raises on edge
      - 1 x 7 @30kg
      - 3 x 8 @100kg

   Single leg reverse hyperextension using cable machine
      - 1 x 5 each leg @15kg
      - 2 x 8 each leg @30kg

   quick bench press
      - 1 x 8 @30kg very easy obv

Cool down
   stretch
   walk back

Comment
It was a good day, last weeks sweat and struggle of the reverse lunges has helped today as it was very comfortable, more balance, I decided to do some self psychological manipulation, instead of doing set per leg resting between legs, I decided to do all 3 sets on the weak leg first as that is the biggest struggle with rest between and coast the left front leg for 3 sets, helps me get the work done quicker. The jump squats were comfortable a little rusty with form not bad form just more effort required to maintain form but the second and third set it was comfortable. 30kg single leg hyperextension was tough but not a struggle as I use a bench at incline and then strap on cable to my feet. Bench press easy. Also calf raises on edge of plate and I hold on to the bar as support and causes tingly feeling on my left hand fingers but other than that it was all good.
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 #1265 on: September 06, 2018, 10:10:53 am »
+3
Date: 06/09/2018
Soreness: quads, upper back
BW: 64.3kg

Condition: It was an alright day, but not enough time to do my entire workout because of woman's session even when I rushed my reverse lunges still not enough.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch
   quad stretch
   glute/hip thrusts
   hip holds using cable at 20kg

Workout
   Jump Squats
      - 3 x 5 @30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand

   Calf raises on edge of plate
      - 1 x 5 @30kg
      - 3 x 7 @100kg

Cool down
   stretch
   walk back

Comment
It was a good session, I reduced the amount of rest time but still just had enough time to do calf raises only. the calf raises I do is holding the squat rank posts with arm over the bar but it starts to roll backwards and presses against my wrist and on last set it rolled too back I had to quickly unrack before it fell behind and this causes and purple mark on my wrist but it's starting to reduce I will have to change it up a bit. my fingers starts to tingle as well.   
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 #1266 on: September 09, 2018, 05:11:29 pm »
+2
Date: 09/09/2018
Soreness: not much quads a little
BW: no scale available

Condition: It was a speed session but unfortunately the track was booked so I did plyo session until the end when the people using the track were packing up I managed to get 3 runs in on the track discretely from the attention of the track staff.

Warm up
   ankle mobility
   calf dynamic drill
   leg swings hamstring stretch
   walking quad stretch
   hip thrusts on bench
   hip holds at 20kg x 20 sec
   back mobility stretch

Workout - Gym
   Ankle hops ME 3 x 10
   
   Tuck Jumps 3 x 8
   
   Seated to 35" Box Jumps 3 x 8

   Depth Jumps off 24" box on to 40" box 3 x 8-10

   I got creative but probably not a good idea
   I attached belt to cable at 50kg and just practice the first step sprint start trying to get the knee up 2 x 5 @3 steps

   decline sit ups 2 x 10 holding 20kg plate - i have weak abs as bottom position causes back pain from the hip flexor pulling on the spine

Workout - Track
   50m sprints x 3 - I managed to get 3 runs in

Cool down
   stretch
   walk down

Comment
The run didn't feel good or bad just wanted to get a run in as I didn't get to run last week. I was tired from the plyo's so runs didn't feel that good start was ok on first run before form was a little shaky. Good session to get a run in.
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 #1267 on: September 10, 2018, 10:12:26 am »
+3
I recorded my reverse lunges and depth jumps. Reverse lunge was comfortable some room for improvement. depth jump is my max so I guess it's PR.

<a href="http://www.youtube.com/watch?v=r8PSnexvnko" target="_blank">http://www.youtube.com/watch?v=r8PSnexvnko</a>
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 #1268 on: September 11, 2018, 10:47:00 am »
+1
Date: 11/09/2018
Soreness: quads, glutes slightly
BW: scale still out of sight

Condition: It was a nice cool day outside but as soon as I started the warm up I was just over heating like crazy had to have the fan on even though it was windy outside.

Warm up:
   ankle mobility
   ankle stretch
   hamstring stretch: seated and lying
   quad stretch: floor and bench
   hip thrusts x 3 @5 seconds hold on top
   hip holds @25kg x 20 seconds each leg knee just a little higher than 90 degree
   back mobility - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Reverse Lunges ME full depth (1-2 inches from the floor of back leg)
      - 1 x 5 each leg @bw - explosive
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand

   Single leg calf raises - experimental
      - tried different variations to do single leg calf raise off a steep plate using dumbbells, weight belt to avoid balance issues.

   Single leg reverse hyperextensions
      - 1 x 5 each leg @25kg
      - 2 x 8 each leg @30kg - I mistook my last weight to be 50kg but that was too heavy and I realized my last weight was 30kg

   Time up (2hrs)

Workout - Home
   Plank - 1 minute

Cool down
   stretch
   walk back

Comment
It was a good session, the reverse lunges I first thought of doing it with knee to floor, but as I pick it up reality kicks in that once my knee touches the floor my body automatically relaxes and I am stuck so I went so close to the floor before going back up. I did same with right leg to go back and it collapsed to the ground, so I decided to try and get up and just about managed but hamstring did most work as when I got up I went straight up until my front leg was straight then I moved forward. I plan to do BSS next week and work on that a bit. Calf raises single leg experimental on how I can do it on the edge of a plate without balance being an issue. used weight belt. Single leg hyper-extension was alright.

EDIT: I also looked up my 1RM on the reverse lunges and it is calculated to about 133kg if I can do 9 reps with 50kg which is doable. That is a little over 2x bw on each leg (not calculating the factor of the back leg as support). So something for me to be happy about lol.  :ninja:
   
« Last Edit: September 11, 2018, 11:59:55 am by seifullaah73 »
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/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1269 on: September 12, 2018, 01:12:24 am »
+1
I recorded my reverse lunges and depth jumps. Reverse lunge was comfortable some room for improvement. depth jump is my max so I guess it's PR.

<a href="http://www.youtube.com/watch?v=r8PSnexvnko" target="_blank">http://www.youtube.com/watch?v=r8PSnexvnko</a>

nice!

both looked pretty good!

just like with my advice for your squat, i think it'd help if you get more air into your before each of those lunge reps. look like your just not as "postured up" going back into the lunge as you could be. i mean that always helped my posture descending into lunges/squat etc.

pc!

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1270 on: September 13, 2018, 10:01:20 am »
+1
Date: 13/09/2018
Soreness: none much
BW: 64.1kg

Condition: It was a warm day, but the gym was filled with kids in their early teens with one trainer and they were playing around and just took up a lot of the space. So time wasted there.

Warm up
   ankle stretch
   ankle mobility
   hamstring stretch standing and lying
   glute bridges single leg
   lunge quad stretch
   hip holds @25kg x 20 sec each leg

Workout
   Jump Squats using bench
      - 3 x 5 @30kg wide stance at side of bench

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 2 x 7 each leg @50kg dumbbells in each hand
      - 1 x 1 each leg @50kg dumbbells in each hand BSS variation
      - Note: What I was doing before was filling my belly with air, but now I did what Adarq suggested fill lungs with air and my chest sticks out and this made my lunges more upright just a little awkward as my body has to accustom to new position and balance more. wanted to record but damn phone was low on battery and when I did press record it recorded 23 seconds so not long to even see me lift the dumbbells off the floor then it shut down.  :raging:. But happy with technique. I also tried to do BSS. No chance I could just make 10-20 degree knee bend and knew that was the limit. So next week it's starting BSS low weight and work up.

   Single leg calf raises with dumbbells - balance will always be an issue
      - 3 x 8 @15kg dumbbells in each hand

   Single leg Reverse Hyperextension
      - 1 x 5 each leg @15kg
      - 2 x 8 each leg @30kg

   Cable core stabilization side walks at 5kg, 10kg x 12 x 2

   Planks x 1 min

Cool down
   stretch
   walk back

Comment
It was a good session, except for the kids who took up a lot of gym space. Jump squats had to be done on bench due to lack of space. The reverse lunges felt good especially when using the more upright stance, but a little less comfortable as I became adjusted to the slight forward lean stance. The calf raises and reverse hyper extension felt good and the core stabilization work was ok.
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 #1271 on: September 18, 2018, 09:59:17 am »
+1
Date: 18/09/2018
Soreness: quads, hamstring, glutes (nice combo lol)
BW: 142lbs

Condition: It was a nice cool day, warmed up nicely even though I prefer to keep cool even after the warm up. New phase new me :p switched to BSS.

Warm up
   Ankle mobility
   Ankle stretch - sort of dynamic
   Hamstring stretch - seated and lying down
   Quad stretch - end of bench and lunge position
   Hip Thrust using bench
   Hip Holds using cable attached to feet high knee @30kg x 20 sec each leg
   Back stretch - front and back (scorpion)

Workout
   Squat Jumps
      3 x 5 @30kg

   Explosive Reverse Lunges
      1 x 3 each leg @bw
      3 x 5 each leg @20kg dumbbells in each hand

   Bulgarian Split Squats
      1 x 5 each leg @bw
      3 x 7 each leg @20kg dumbbells in each hand

   Single Leg Calf Raises
      1 x 7 each leg @60kg
      2 x 7 each leg @40kg

   Single Leg Hyperextension /w cable
      2 x 8 @35kg - tough

   Ring Planks - https://www.youtube.com/watch?v=1LjX5pklmcE
      Note: I bring the rings very low.
      2 x 1 min - no way can I bring my hands ahead core not strong to maintain back

Cool down
   stretch
   walk back

Comment
It was a nice session, new phase, the bss is a lot harder especially with 20kg as it's been some time, 20kg is comfortable but not light. I also wanted to keep the reverse lunges so I made it light as it helps with the first few steps of sprinting, so it's like a sub warm up of the work out with jump squats. Single calf raises on edge of plate harder than double leg. Single leg hyperextension at 35kg is tough but not impossible. Planks are difficult especially with rings.

     
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 #1272 on: September 20, 2018, 11:55:14 am »
+1
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

Warm up
   ankle stretch sort of dynamic
   ankle mobility (rotations)
   hamstring stretch - lying, seated and standing (bent knee and straight)
   quad stretch - lunge and on bench
   high knee hold /w/o hands using cable @30kg
   hip thrust single leg x 5 sec x 5
   back stretch - front and back

Workout
   Explosive reverse lunges
      2 x 5 each leg @20kg dumbbells in each hand
   
   Jump Squats
      3 x 5 @30kg

   Bulgarian Split Squats
      1 x 5 each leg @bw
      3 x 7 each leg @20kg dumbbells in each hand
      Note: left shin was grazed by edge of bench last session, so this time scab was grazed off and saw blood on my socks which is over the area.

   Single leg calf raises
      1 x 5 each leg @bw
      2 x 7 each leg @40kg - difficult with one leg

   Cable machine was used so I had to find alternative to single leg reverse hyperextension
   
   Shoulder press front and side
      2 x 10 each side @10kg dumbbells
   
   Weighted isometric single leg hip thrusts /w leg on bench
      2 x 30 seconds hold @30kg dumbbell

Cool down
   stretch
   walk back

Comment
It was a good session, squat jumps feel awkward as the depth just changes and I have to try to stay in one place. Bulgarian split squat is grazing my shin but no biggy. Single leg calf raise on edge of plate is difficult weight is going down and down. The isometric workout is where I have two benches apart, shoulders on one and i place a single leg on a bench slightly ahead so my hips goes to the floor, upper shoulder and heel are in contact with the bench everything else is elevated. I lift my hip up and hold a weight on my hips and hold my hips up and my body so it is straight line and hold it there using my hamstring and glutes.
         
   
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/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1273 on: September 22, 2018, 06:32:11 pm »
+2
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1274 on: September 23, 2018, 12:02:39 pm »
+1
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.

My mistake. It was soo windy outside, even though window was open, hardly any of it entered the room. So humid and no air flow.
gym with nice air flow ftw def, if only it was in this gym.
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/