Author Topic: A Journey to Running Fast and Jumping High  (Read 73325 times)

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acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #1320 on: November 29, 2018, 08:20:34 pm »
+2
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

Again, all of those things will happen whether you sprint on a treadmill or on a track (which you have access too, right?). Plus, you won't be as restricted running on a track compared to a treadmill (and you nearly fell off at 23km/h).

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1321 on: November 29, 2018, 11:21:56 pm »
+1
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

i feel like it'd have benefits for running, not as much for sprinting. could be some benefits there but risk/mechanics/limitations seem to outweigh the benefits IMHO.

on the other hand, for running, could really help with pacing. it's much easier to find access to a treadmill that can go 12 mph, as compared to say 20 mph. 12mph is a very fast pace for most people when it comes to running, so anywhere from 10.5-12mph would probably accommodate most people.

Mutumbo000

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Re: A Journey to Running Fast and Jumping High
« Reply #1322 on: November 30, 2018, 07:05:32 am »
+2
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.

Ouch! Sounds painful. The max speed of the treadmills at my gym are 23km/h as well, which to me feels like a fast jog.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1323 on: November 30, 2018, 04:41:15 pm »
+1
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.

Ouch! Sounds painful. The max speed of the treadmills at my gym are 23km/h as well, which to me feels like a fast jog.

It actually wasn't painful but the treadmill did grind my the skin around my knee a bit that you could see white area under the skin and that has started a gradual pain increment. It actually is a fast jog, it's not really that fast just misplaced my hand.

Also I don't think on my own, I consult with the coach who thinks that it does have some benefit, it won't replace the track workout.
« Last Edit: November 30, 2018, 04:43:08 pm by seifullaah73 »
----------------------------------------------------------------
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

maxent

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Re: A Journey to Running Fast and Jumping High
« Reply #1324 on: November 30, 2018, 09:20:36 pm »
+2
From what i remember, Todday suggested doing only ME all out sprints for you to teach your body learn to move fast and not worry about anything else. I think a similar thing applies to me also in that even in my maximum effort sprints on video i look to be moving in slow-motion. So by going all out every time, you'll be training speed, and nothing else. For fitness get it from running. I'm prioritising building an aerobic base before i worry about sprinting because while my lack of speed is a huge weakness, an even bigger deficit exists for my fitness. I'll get fit first then get fast and in doing so i'll get even fitter as well rather than trying to do it the other way around. Anyone can get fit, even a lot fitter, not so much can be done about how fast you are (in the sprint sense), that's probably more genetic than anything else. Right now i've trained my body to recover better by running every day. Even my hamstrings are bigger which i found surprising because i'm not doing any sprinting at all. Just daily squats + running. That seems to be working really well for me, fitness is coming and surprisingly my strength too.
« Last Edit: November 30, 2018, 09:28:15 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: A Journey to Running Fast and Jumping High
« Reply #1325 on: December 01, 2018, 09:30:59 am »
+1
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1326 on: December 01, 2018, 10:59:24 am »
+1
here you go seifullaah73

Great video. I always wanted to watch it as I see it on Youtube.

I don't plan to use the treadmill as the primary part of my workout, more like during the warm up I would get in 10-20 seconds of treadmill runs for 1-2 sets before starting my main workout whether it's gym or speed session. Ofc I don't plan on leaving track work, that's the main thing that will help, treadmill is like an accessory.
----------------------------------------------------------------
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1327 on: December 01, 2018, 11:14:03 am »
+2
Date: 01/12/2018
Soreness: a few sore muscles here and there
BW: forgot to measure damn

Condition: It was raining, which is hard to run without being demotivated slightly. Knee scratch felt fine, only during the start stance it is bearable.

Warm up
   Ankle mobility
   dynamic calf stretch
   leg swinging hamstring and hips stretch
   quad stretch bench and lunge
   lying hamstring stretch
   single leg hip thrusts
   high knee hip hold strap around thigh @50kg x 10sec, ~90 degee knee bend maintained.
   
   treadmill sprint 23km/h 5 degree incline x 1

Track warm up
   a walk
   a skip
   a run
   alternate high knee drills

Track Workout
   2 x heavy sled 10m sprint @40kg load on sled

   1 x 10m sled sprint @15% bw load

   1 x 10m sprints ME (90%)

   2 x 30m sled sprints @~15% bw load (10kg)

   1 x 30m sprints ME (90%)

   1 x 50m sprints ME (90%)

Gym work
   Plank 1 min

Cool down
   stretch
   walk back

Comment
It was not a good session because of rain and my bicep was sore for some reason and I couldn't put in maximal effort as track was wet but speed is there. With the treadmill speed there is a point where you switch from jogging to sprinting and 23km/h is approaching peak jogging speed but not sprinting so there will be difficulty in not going to fast and not going too slow.
       
----------------------------------------------------------------
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1328 on: December 04, 2018, 01:46:34 pm »
+1
Date: 04/12/2018
Soreness: none that sticks out, during workout my right bicep/tricep area tendon was sore for some reason.
BW: 10st 04lb

Condition: It was a nice day, got to the gym at 12:00pm, gym was not busy. Progress is coming on nicely from the sickening feeling of lifting first time ever and you feel that you cannot progress until after a few weeks it gets lighter. Finished at 2:30pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying on bench
   lunge quad stretch on bench and floor
   single leg hip thrusts
   overhead squats holding 10kg bar x 3
   high knee hip holds with thigh strap @50kg x 10 sec each leg
   back stretch - front and back
   treadmill run @23km/h for 10 seconds 5 degree incline

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @15kg dumbbells in each leg
      - 3 x 7 each leg @30kg dumbbells in each leg

   20 min prayer break - yoga and stretch benefits included

   Single leg calf raises
      - 1 x 7 each leg @bw
      - 3 x 7-8 each leg @40kg

   Shoulder press front and side
      - 2 x 12 total @15kg dumbbells in each hand

   Planks
      - 2-3 min with 15kg on back
      - 2-3 min without load on back

   Bent single leg reverse hyperextension with knee extension on top
      - 1 x 5 each leg @15kg
      - 3 x 8 each leg @30kg

   sprint arm swings - fast
      - 2 x 20 @5kg dumbbells in each hand
      - 1 x 30 @bw   
   
Cool down
   stretches
   walk back

Comment
Nice session, the BSS is feeling light and the jump squats are feeling better there is slight forward collapse when landing and descending but not that often as sometimes it can be controlled. single leg calf raises more difficult single leg especially more so the left over the right. Planks are good. the treadmill run feel good.
----------------------------------------------------------------
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1329 on: December 06, 2018, 10:49:50 am »
+2
Date: 06/12/2018
Soreness: none
BW: 143.4lbs

Condition: It was wet outside as it had been raining. Got into the gym at 11:45am. Because of my allergy, during the warm up and squat jumps I was yawning so much, approx 2 times every 5 minutes because of low oxygen intake due to congested nose.  But soon woke up after the BSS. Completed workout at 1pm.

Warm up
   ankle mobility
   calf stretches x 10
   hamstring stretch on bench - two variations
   quad stretch lunge variation on bench
   single leg hip thrusts x 5 /w 5 sec pause on top
   high knee hip holds with thigh strap x 10 sec each leg @50kg
   treadmill sprints @23km/h 0 degree incline x 15-20 seconds - makes your legs feeling good (slightly sore and fatigued)
   back stretch - front and back

Workout
   Squat Jumps
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises /w weight belt
      - 1 x 3 each leg @bw
      - 3 x 7 each leg @40kg

   Single bent leg reverse hyperextensions with extension on top
      - 1 x 5 each leg @15kg
      - 3 x 8 each leg @30kg

   Dumbbell shoulder press front and side
      - 2 x 7 each side @15kg dumbbells in each hand

   Seated straight leg sprint arm swings
      - 2 x 20 total /w 5kg dumbbells in each hand
      - 1 x 30 total /w/o weights

   Planks with weight on back
      - 1 x 2 minutes @15kg weight

Cool down
   stretch
   walk back

Comment
At the start of the workout it was hard to stay motivated because of the moaning and my body feeling tired but after doing the BSS it started to fade but breathing condition stays the same. reverse hypers is at a weight I will stick with as it is challenging towards the last few reps. Also since I can't increase speed of the treadmill, my next aim is increase the inclination instead.
   
----------------------------------------------------------------
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1330 on: December 08, 2018, 12:25:17 pm »
+2
Date: 08/12/2018
Soreness: none
BW: 10st 04.6lbs

Condition: It was cold and windy with a spray like rain but with a little bigger rain drops. As I entered I felt a little sore in the chest, which turned out to be a cold, when I came back home.

Warm up
   ankle mobility
   dynamic calf stretch
   hamstring stretch
   quad stretch
   high knee hip holds quad strap @50kg x 10 sec each leg
   treadmill not available

Track warm up
   front to back leg kicks
   cross leg stretch for psoas
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   
Track Workout
   2 x 10m sled sprints @45kg load

   2 x 10m sled sprints @10kg load

   2 x 10m sprints

   2 x 30m sled sprints @10kg

   2 x 30m sprints

   1 x 50m sprints

Cool down
   stretch
   walk back

Comment
It was a good session, no explosiveness or power because of rain and cold wind. The wind changed a while, but they felt reasonably fast strength based. Got a slight hint of a cold, which I will have to take care of. Hopefully it shouldn't get in the way of my workout. Also saturday morning both treadmill were being used and gym was full but not crowded in terms of all equipment occupied.   
----------------------------------------------------------------
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1331 on: December 11, 2018, 10:47:43 am »
+1
Date: 11/12/2018
Soreness: entire body
BW: 142.8lbs

Condition: It was mildy cold outside and a little windy. I was suffering from a cold/flu since sunday night slight hint but now it's in full motion. entire body sore, chest infection and high fever, which you can feel it getting hotter the higher it goes. So it was a low intensity session, didn't want to miss out so just did some low set low rep work.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and on bench
   quad stretch
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds w/ 50kg weight x 20 sec each leg
   back stretch
   treadmill run 15% incline at 12kmph testing out the waters before going to 23kmph at that inclination, so far easy I was too close to the control board, so will have to get a bit back x 10-20 seconds

Workout
   Jump Squats
      - 1 x 5 @bw - really light and explosive obv
      - 2 x 5 @30kg - comfortable

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg dumbbells in each hand
      - 2 x 1 each leg @40kg dumbbells in each hand

   Normal Squat
      - 1 x 3 @30kg

   Prayer break 20min

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @40kg

   Single bent leg reverse hypers
      - 2 x 3 @30kg

Cool down
   stretch
   walk back

Comment
Low energy because of cold/fever so did light session. Body sore and I am lighter than I have been in a while. BSS was difficult to do 1 rep but it was done no rest between legs except for last set. when I get better will jump to 35kg dumbbells with low reps 40kg dumbbells at the end. Reverse hypers was difficult because of resting on my stomach/hips, which does not help with sickness. calf raises was comfortable.
----------------------------------------------------------------
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: A Journey to Running Fast and Jumping High
« Reply #1332 on: December 14, 2018, 01:16:41 am »
+1
solid session for having the flu, lol. damn!

recover quick man!

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #1333 on: December 14, 2018, 01:50:43 am »
+2
if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:
Quote
It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1334 on: December 14, 2018, 10:17:36 am »
+1
if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:
Quote
It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.

I have skipped thursday and will skip tomorrow until I feel I have energy and less congested chest. Tuesday was like a start of the cold so i felt I could do it.

Still pulling out poetry unintentionally lol.

solid session for having the flu, lol. damn!

recover quick man!

thanks man.  :highfive:
« Last Edit: December 14, 2018, 10:19:13 am by seifullaah73 »
----------------------------------------------------------------
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