Author Topic: A Journey to Running Fast and Jumping High  (Read 89189 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1425 on: May 23, 2019, 11:42:46 am »
+2
Date: 23/05/2019
Soreness: quads, glutes
BW: 149.6lbs

Condition: Nice day, a little hot. Got in to the gym at 10:15am and left at 1:15pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   lying hamstring stretch
   glute bridge, single and double
   hip thrusts, single and double
   high knee hip hold using 8kg kettlebell x 20 sec
   back stretch - front and back
   squat stretch

Treadmill run
   treadmill run 23km/h @13% incline

Workout
   deep box squat touch and go followed by max effort svj's after each set
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @60kg

   step ups barbell followed by single step sprint starts max
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 3 @60kg

   single leg calf raises on leg press followed by max effort jumps
      - 1 x 5 each leg @70kg
      - 2 x 15 @110kg then single leg leg press x 3 each leg

   straight leg kick backs on cable while leaning
      - 1 x 5 @15kg
      - 2 x 6 @30kg

   Bent over dumbbell rows
      - 1 x 4 @12.5kg
      - 2 x 7 @25kg

   Sprint arm swings standing
      - 2 x 20 brief followed by 20 fast @8kg dumbbells
   
   Reverse flys dumbbell
      - 1 x 5 @4kg
      - 2 x 7 @8kg dumbbells in each hand - light dumbbells are difficult to do this

   seated shoulder press dumbbell
      - 1 x 3 @8kg dumbbells
      - 2 x 3 @17.5kg dumbbells

   Ab roll out
      - 2 x 7 - with weight on heel as my knees keeps sliding off mat
 
   Anti rotation cable isometric core work
      - 1 x 3 /w 10 second holds each rep @30kg

Cool down
   stretch
   walk back

Comment
Alright session, forgot to weight after. step ups are a struggle but a good weight to work on. kick backs is an alternative to reverse hypers.
   

   
----------------------------------------------------------------
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 #1426 on: May 28, 2019, 09:29:33 am »
+1
Date: 28/05/2019
Soreness: hamstring and quads but also not feeling good, woke up with sore throat.
BW: 146lbs before and 145.6lbs after.

Condition: It was a good day besides the sore throat, also can feel my body temp rising as I started increasing the workout.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   hip thrusts
   high knee hip holds x 10 seconds
   back stretch
   squat stretch

Workout
   Box squats
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 1 x 3 @160kg
      - 1 x 0 @180kg
      - 2 x 3 @170kg

   Step ups
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 1 @60kg

   Single leg calf raises high platform
      - 1 x 6 @bw
      - 2 x 7 each leg @40kg

   Single leg stiff deadlifts
      - 1 x 5 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 5 each leg @60kg
      Note: harder on right leg as i'm usually starting with left leg in front, so right leg weaker, can feel it in my quads and knees when going down. but will get there.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Wide pull ups
      - 2 x 5 @bw

   lying leg raises x 10 followed by crunches x 10, followed by rotations crunches side to side.
      1 x 10 each variation

Cool down
   stretch
   walk back

Comment
Meh.
   
   
   
----------------------------------------------------------------
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 #1427 on: May 30, 2019, 12:55:21 pm »
+1
Date: 30/05/2019
Soreness: hamstring, quads
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

Condition: It was a sunny day, got to the gym at 11am and finished at 1:10pm. No treadmill runs while have a chest infection.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single leg glute bridges
   high knee hip holds @50kg x 10 sec each leg
   back stretch - front and back
   squat stretch

Workout
   deep box squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 0 @80kg
      - 3 x 2 @70kg

   step ups
      - 1 x 3 @20kg
      - 2 x 3 @50kg

   single leg calf raises on leg press
      - 1 x 5 each leg @70kg
      - 2 x 15 each leg @110kg

   leaning straight leg kickbacks/extensions
      - 2 x 7 @40kg

   Bench press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 3 @50kg

   Chin ups
      - 1 x 5 @bw
      - 2 x 5,3 @bw+10kg weight
   
   straight leg raises lying down followed by crunches and then rotation crunches
      - 2 x 5, 10, 10 each side

   cable core rotations
      - 1 x 3 each side @30kg

   shoulder press dumbbells
      - 1 x 5 each side @15kg dumbbells
 
   rear elbow raises
      - 1 x 5 @25kg dumbbell

Cool down
   stretch
   walk back

Comment
it was an ok session, kick backs a little difficult to do as nothing to lean and need to get high so I can extend my leg back while keeping it straight.
----------------------------------------------------------------
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 #1428 on: May 30, 2019, 11:58:13 pm »
+1
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

hah. probably more like scale variability.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1429 on: May 31, 2019, 05:17:25 am »
+1
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

hah. probably more like scale variability.

Possibly. Maybe I was 146lbs and now I'm 145.
who knows. can't be possible for the weight to stay from start to finish with alot of sweating involved
----------------------------------------------------------------
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 #1430 on: June 02, 2019, 10:51:09 am »
+1
Date: 02/06/2019
Soreness: none that sticks out
BW: n/a

Condition: Home workout, couldn't get to the track and this is the third week in a row so I had to do something.

Warm up
   none

Workout
   Ab workout
      - lying leg raises x 20
      - v crunches x 20
      - side to side iso crunches 20 each side

   Speed Band Workout - using the green and red bands with thigh strap
      - medium speed alternating high knee drill x 2 x 10 seconds
      - wall lean medium speed (green and red) x 10 seconds
      - wall lean fast speed (green) followed by 10 seconds without band
      - push up position alternate knee with red and green x 10 seconds
      - note: I like these, elastic energy but also when doing high knee it's not supposed to be light toes but power on the feet going down, which it did as when I did fast high knee drills on the spot without bands I couldn't stop my self from hitting the ground hard.

   Progress stair jumps as high as I can go (step size mid shin)
      - double leg jumps
         * 3 steps easily x 5
         * 4 steps comfortably x 5
         * 5 steps - too scared to attempt - too high, would have hurt my shin

      - single leg jumps
         * 3 steps x 5 comfortable each leg

Cool down
   light stretch

Comment
None
« Last Edit: June 02, 2019, 11:04:48 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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1431 on: June 06, 2019, 10:49:52 am »
+1
Date: 06/06/2019
Soreness: outer quads
BW: 146.6lbs

Condition: Back to training after a fasting. Feel good. Got to the gym at 11:30am. Just did basic compound lifts.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge position
   glute bridges single and double leg
   high knee hip holds balancing a kettlebell on toes 16kg x 20 seconds
   back stretch
   squat stretch

Workout
   deep box touch and go squats
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 3 x 5 @60kg

   single leg calf raises on leg press
      - 1 x 10 @70kg
      - 3 x 10 @110kg

   slight lean leg extension using cable
      - 1 x 5 @20kg
      - 2 x 8 @40kg each leg

   seated shoulder press
      - 1 x 5 @12.5kg dumbbells
      - 2 x 3 @17.5kg dumbbells

   bent over dumbbell rows
      - 1 x 5 @12.5kg
      - 1 x 5 @25kg
      - 1 x 5 @30kg

   anti core rotation cable pulls
      - 1 x 5 @15kg
      - 1 x 1 @30kg /w 10 seconds holds straight in front.

Cool down
   stretch
   walk back

Comment
It was a nice workout, I have also been doing daily core workout, well I try, which has made the core rotations easier.   
----------------------------------------------------------------
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 #1432 on: June 08, 2019, 12:06:30 pm »
+2
Date: 08/06/2019
Soreness: hamstring and quads
BW: 145.6lbs after workout

Condition: It was busy in the gym, it was wet on the track. Slight congested chest from cold.

Warm up
   ankle mobility
   dynamic calf stretch
   walking calf stretch
   lying hamstring stretch
   single leg and double glute bridge
   leaning high knee drills with cable foot strap @30kg x 5 each leg
   explosive step ups x 5 each leg
   reverse lunge to explosive concentric action x 5 @5kg dumbbell in each hand
   5kg arm sprint swings

Track Warm up
   A walk x 1 x 20m
   A skip x 1 x 20m
   A run x 1 x 20m
   Alternating high knee drills
   sprint start to 1 step explosive drills
   sprint start to 2 step explosive drills

Track Workout
   10m sprint starts x 2

   30m sled sprints /w 10kg plate loaded x 2

   30m sprints x 2

   50m sprints x 1

Gym Workout
   kettlebell swings 2 x 12 @16kg kettlebell

Cool down
   stretch
   walk back

Comment
it was an alright session, track was wet so no grip from the sprint starts. Also the sprint start to 1 step, i have decided to progress to 2 steps try to minimize ground contact on the first step, it's kinda like a progression to bounding but acceleration phase. help extend stride length.   
----------------------------------------------------------------
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 #1433 on: June 09, 2019, 09:53:28 am »
+2
Health Update
Chest congested up quite a bit and legs and shoulders quite sore.
----------------------------------------------------------------
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 #1434 on: June 13, 2019, 09:54:59 am »
+1
Date: 13/06/2019
Soreness: none
BW: 147.2lbs

Condition: Just recovering from a congested chest and cough. Kept a light session more strength and less cardio.

Warm up
   ankle mobility
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single and double leg glute bridges
   high knee holds using kettlebell @16kg
   back stretch

Workout
   Squats
      - 1 x 5 @20kg
      - 1 x 3 @40kg
      - 1 x 2 @60kg
      - 1 x 0 @80kg
      - 1 x 1 @70kg

   Single leg calf raise on leg press
      - 3 x 10 @110kg

   Leaning leg extensions using cable foot strap
      - 1 x 5 each leg @20kg
      - 2 x 8 each leg @40kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 2 @50kg

   Chin ups /w weights
      - 2 x 3,2 @+15kg weights

   reverse lying straight leg lifts using cable with the start position being leg in front when lying on my back it didn't really target my core as I wanted

   Core rotations
      - 1 x 3 @15kg
      - 1 x 3 @30kg - 10 second hold on last rep

Cool down
   stretch
   walk back

Comment
Nothing major, squat racks were used so had to do normal squats, 60kg comfortable, 70kg just managed 1 rep.
----------------------------------------------------------------
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 #1435 on: June 13, 2019, 07:55:32 pm »
0
Plans to go to India with my Mom 23/06 so it will be a forced cut, as the diet doesn't include meat. so will have to find a way to keep my strength up while my weight goes down drastically. maybe come back with a 6 pack  :ninja:

So won't be posting for one month till I get back,
----------------------------------------------------------------
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 #1436 on: June 15, 2019, 09:34:36 am »
+1
Date: 15/06/2019
BW: 146.5lbs
Soreness: none

Condition: I got there late, which is bad as the track had been booked for a track meet, but I still went to the track and warmed up where the sprinters warmed up, blended in as I was competition  :ninja:. Better run's than no runs.

Warm up
   ankle mobility
   calf walks
   lying hamstring stretch
   seated straight leg lifts each leg
   walking quad stretch
   single leg hip thrusts
   leaning high knee with foot strap to cable at 30kg

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 20m
   Fast knee drills x 10m
   Sprint starts to 1 step x 1
   Sprint starts to 2 steps

Workout
   10m sprints starts x 3-4

   30m sprints x 3-4

Cool down
   stretch
   walk back

Comment
It was an alright session, the speed was just normal, didn't feel powerful or explosive but just a normal run. Must be the sled effect that i'm looking for. but it was also raining a little. my hamstring felt a little sore. But oh well.   
----------------------------------------------------------------
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 #1437 on: June 15, 2019, 01:00:21 pm »
+1
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself
----------------------------------------------------------------
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

Joe

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Re: A Journey to Running Fast and Jumping High
« Reply #1438 on: June 15, 2019, 03:34:15 pm »
+2
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

Think it's probably a timing error, since Bolt's 9.69 100m split through 30m was 3.78s
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1439 on: June 15, 2019, 04:18:36 pm »
+1
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!