Author Topic: A Journey to Running Fast and Jumping High  (Read 92234 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1440 on: June 15, 2019, 07:06:13 pm »
0
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!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

I analysed the video frame by frame and got the time that way.

I do have plans for speed endurance training.
----------------------------------------------------------------
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 #1441 on: June 15, 2019, 08:05:15 pm »
0
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!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

no. injury being responsible for the weak time later. if someone starts off running a solid 60m and finishes with a weak 100, it's probably not fitness.

what was the 60m?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1442 on: June 16, 2019, 08:42:32 am »
+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!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

no. injury being responsible for the weak time later. if someone starts off running a solid 60m and finishes with a weak 100, it's probably not fitness.

what was the 60m?

I think it was around 6.8
----------------------------------------------------------------
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 #1443 on: June 18, 2019, 10:32:50 am »
+1
Date: 18/06/2019
Soreness: hamstring
BW: 146.5lbs

Condition: Got to the gym at 11:30am, it was a nice day.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on edge of bench
   hamstring stretch lying
   single and double leg glute bridges
   high knee hip holds using cable foot strap @50kg x 20 seconds
   back stretch
   squat stretch

Workout
   Box Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 3 @170kg
      - 1 x 5 @160kg
      - 1 x 10 @140kg

   Step ups Barbell
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 5 each leg @50kg

   Single leg deep calf raises on edge of weight plate
      - 1 x 3 each leg @bw
      - 2 x 7 each leg @50kg

   single leg stiff leg deadlifts  :raging: Annoying
      - 1 x 3 each leg @20kg
      - 3 x 5 each leg @60kg
      - Note: RIGHT LEG IS F'D
      I don't know what is wrong maybe my right leg flexibility is an issue. right leg deadlift it's hard to lower the bar to the ground as my leg feel's stiff and feel like my knees may cave inwards even though I kept it bent so I drop the bar before reaching the ground but left leg completely easy, I could probably do 80kg comfortably with the left leg, feels comfortable and easy to lower and raise. I feel weakness and lack of flexibility in the hamstring and quads.

   Seated barbell shoulder press
      - 2 x 5 @ 35kg

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 5 @60kg - difficult
      - 2 x 7 @40kg - comfortably

   Anti cable core rotations
      - 1 x 3 each side @15kg
      - 2 x 5 each side @30kg

   Hanging isometric high knee holds with dumbell between thighs
      - 1 x 20 seconds @30kg dumbbell

Cool down
   stretch
   walk back

Comment
It was a good session except the single leg stiff leg deadlift, the right leg just feels stiff and weak to lower the bar and to lift the bar, don't know if it's a flexibility issue or not but left leg is too easy that the right leg is holding my left leg back. muscle imbalance. If corrected I could improve my deadlifts. Others were ok.
 
----------------------------------------------------------------
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 #1444 on: June 18, 2019, 11:12:30 am »
+1
Hamstring tight and lacks flexibility in my right leg than left left.
I can feel it in my glutes and hamstring when doing single leg hip hinges to test flexibility and also a little in my quads.

Will have to start daily stretching of my hamstring. maybe because of my hip issues I have had with that side of the leg.
----------------------------------------------------------------
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 #1445 on: June 20, 2019, 01:21:10 pm »
+3
Date: 20/06/2019
Soreness: soreness on top of DOMs
BW: 146.6lbs before and 146.2lbs after

Condition: Thursday always not enough time to do workout cos of woman's session.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   seated hamstring stretch
   quad stretch
   single leg glute bridges and double leg
   high knee holds with 16kg kettlbell attached to feet x 20 seconds
   back stretch - gonna leave out the scorpion stretch as I can feel it in the side of my knees

Workout
   Deep Box Squats
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 5 @60kg

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

   Leaning straight leg hip extension (kick back) with foot strap
      - 1 x 3 @20kg
      - 2 x 8 each leg @40kg

   Seated dumbbell shoulder press front and side
      - 1 x 3 @8kg dumbbells
      - 1 x 3 each side @17.5kg
      - 1 x 5 each side @15kg

   Bent over single arm dumbell rows
      - 1 x 5 @12.5kg
      - 2 x 8 @25kg dumbbells each arm

   Anti core rotations using cable
      - 2 x 5 each side @30kg

   Hanging high knee holds /w 30kg dumbbell between leg
      - half squat position leg @20 seconds

Cool down
   stretch
   walk back

Comment
It was an ok session, just did the basic lifts. squats is tiring and had doms from tuesday so at the end of today it was more pain added on.
----------------------------------------------------------------
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 #1446 on: June 26, 2019, 08:19:29 am »
+3
Arrived in village in Gujarat. Hot and dry.
No gym. So only core, bodyweight and speed bands
----------------------------------------------------------------
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 #1447 on: July 02, 2019, 01:27:04 pm »
+3
Date: 02/07/2019
Soreness: lower body
BW: no scale

Condition: 35-37 degrees hot, first workout here. Only a chair to use.

Warm up
    Ankle mobility
    Calf stretch
   Seated hamstring stretch
   Quad stretch
   High knee hip holds X 20 seconds
   Back stretch

Workout
   single leg  box squats jumps 2 X 7 each leg

   Squats BW 2 X 20

   Lying hamstring curls 2 X 10

   Single leg. Calf raises 2 X 20 each leg

   Core work

Cool down
   Stretch

Comment
   Hot day keeping it low intensity. Staying active.
   
----------------------------------------------------------------
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 #1448 on: July 05, 2019, 06:59:52 am »
+1
Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

Condition:
Went swimming. Did pool workout.

Warm up
   Swim around

Workout
   Fast alternating high knees 3 x 5 each leg

   Squat down and jump up 3 x 5

Cool down
   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 #1449 on: July 13, 2019, 01:26:01 am »
+1
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

<a href="http://www.youtube.com/watch?v=bMyk8KvO9o4" target="_blank">http://www.youtube.com/watch?v=bMyk8KvO9o4</a>

3 rounds.
« Last Edit: July 13, 2019, 01:27:41 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

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1450 on: July 13, 2019, 01:42:13 am »
0
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

<a href="http://www.youtube.com/watch?v=bMyk8KvO9o4" target="_blank">http://www.youtube.com/watch?v=bMyk8KvO9o4</a>

3 rounds.

damn those are some nice steps.

should be able to get some good workouts in there.

 :wowthatwasnutswtf:



looking back.. related? lol :ninja:

be careful with those steps obviously, but looks fun/mostly safe.

Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1451 on: July 13, 2019, 05:13:31 am »
+1
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

<a href="http://www.youtube.com/watch?v=bMyk8KvO9o4" target="_blank">http://www.youtube.com/watch?v=bMyk8KvO9o4</a>

3 rounds.

damn those are some nice steps.

should be able to get some good workouts in there.

 :wowthatwasnutswtf:



looking back.. related? lol :ninja:

be careful with those steps obviously, but looks fun/mostly safe.

Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

Different steps. Steps in the house are concrete to the roof so I was going down it and the first step was steeper than others. So slipped and hurt my knees. Only 3 steps.
----------------------------------------------------------------
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 #1452 on: July 13, 2019, 10:15:31 am »
0
Completed stair workout. Legs felt like jelly. Nose blockage as usual. Rested 5-10 mins between runs and wall back down.
----------------------------------------------------------------
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 #1453 on: July 13, 2019, 12:18:16 pm »
+1
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

<a href="http://www.youtube.com/watch?v=bMyk8KvO9o4" target="_blank">http://www.youtube.com/watch?v=bMyk8KvO9o4</a>

3 rounds.

damn those are some nice steps.

should be able to get some good workouts in there.

 :wowthatwasnutswtf:



looking back.. related? lol :ninja:

be careful with those steps obviously, but looks fun/mostly safe.

Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

Different steps. Steps in the house are concrete to the roof so I was going down it and the first step was steeper than others. So slipped and hurt my knees. Only 3 steps.

ah damn, sucks.



Completed stair workout. Legs felt like jelly. Nose blockage as usual. Rested 5-10 mins between runs and wall back down.

nice @ jelly legs! those can be some good workouts for overall fitness & power.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1454 on: July 15, 2019, 03:40:28 am »
+2
Some photos of gadhsisa, Kutch, Gujarat.

From the hill




From outside my Nan's house

Photos of feeding time for cattles.


Photo from the castle on top of the hill or corner posts of the wall that used to go round the entire village.




« Last Edit: July 15, 2019, 03:43:04 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