Author Topic: A Journey to Running Fast and Jumping High  (Read 571981 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1485 on: August 29, 2019, 05:38:37 pm »
+1
Date: 29/08/2019
Soreness: sore quads makes my knees a little sore

Condition: It was warm, humid. Seem to be sweating a lot now a days. Got to the gym late so I had to do it quick.

Warm up
   ankle mobility
   calf stretch
   seated on bench hamstring stretch
   sitting on the floor single leg hamstring stretch
   quad stretch on edge of bench
   single leg glute bridges and double leg
   high knee hip holds with thigh cable strap @50kg x 20 seconds
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Seated Single leg Calf raises
      - 1 x 5 each leg @20kg
      - 1 x 4 each leg @60kg
      - 2 x 10 each leg @80kg

   Lying hamstring curls using cable
      - 1 x 5 each leg @10kg
      - 2 x 5 each leg @20kg

   Shoulder press w/ dumbbells front and back
      - 1 x 5 each side @8kg dumbbells in each hand
      - 1 x 2 each side @17.5kg dumbbells (difficult)
      - 1 x 5 each side @15kg dumbbells

   standing elbow back raises one hand
      - 1 x 5 each hand @15kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   kneeling cable crunches
      - 1 x 5 @25kg - too light
      - 2 x 10-12 @55kg

   lying knee raises with cable
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   side bends with cable handle on top each side
      - 2 x 10 @40kg

   Other stuff such sprint arm swings

Cool down
   stretch
   walk back

Comment
Good session. Nice and strong. BSS jumps felt good and bouncy at bw. Others were ok. quad pain caused me to do hamstring curls. but that pain went after doing upper body work.
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 #1486 on: August 31, 2019, 10:59:51 am »
+1
Date: 31/08/2019
Soreness: quads - when I tried the straight leg bounds for warm up, I could feel the deep strain in my quads.

Condition: It was warm with a slight breeze. Brought my own sled to the track and used the rubber weight plates of the gym 10kg. Came in at 11 am and finished at the time the gym closes. Also just like glute activation and hip activation can help improve performance but I also found out that when I do some light core work, it also helps boost my performance, I feel more powerful.

Warm up
   ankle mobility
   dynamic runners calf stretch
   walking slowly on to the balls of my feet around the gym
   hamstring stretch seated
   leg swings for hamstring stretch standing and seated with legs straight out in front and lift the legs
   quad stretch
   single and double glute bridges
   kettlebell raises with feet @16kg forces dorsiflexion (feet towards the shin) to hold the kettlebell in place using it's handles
   back stretch
   weight box squats @5kg dumbbells in each hand
   core activation work
   arm sprint swings

Track warm up
   A walk 1 x 15m - felt really good and light
   A skip 1 x 15m
   A run 1 x 25m
   straight leg bounds - not good idea as I can feel it in my quads

Track Workout
   Sprint starts
      - 1 step for distance (might have also done it quickly so not really much for distance) x 1
      - 2 step for distance x 1

   Sled Sprints followed by Unloaded runs
      - 2 x 10m sprints loaded - felt good, arms pumping really fast
      - 2 x 10m sprints unloaded
      - 2 x 30m sprints loaded - felt good
      - 2 x 30m sprints unloaded - didn't really feel any different without because of the quad fatigued, so felt normal run but the upright running phase, I felt fast as if I was accelerating further, prob must have been slow drive phase  :ninja:
      - 2 x 50m sprints unloaded - alright runs

   Step work x 5

Gym Work
   Core work
      - incline bench hold the upright part of the bench and use my core to lift my lower body off the bench and bring my knees to my chest 2 x 10
      - decline weight crunches - felt it more on my hips then my core, prob cos there was no feet support
      - weighted crunches on the floor x 10
      - side to side crunches with 10kg plate x 10

Cool down
   stretch
   walk back

Comment
Good session. Been a while since I got on the track to use the sled. Runs felt good.
But quads died very quick to use them on the unloaded 30m sprints. 
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 #1487 on: September 03, 2019, 02:05:56 pm »
+1
Date: 03/09/2019
Soreness: quads

Condition: Sun hitting really hard and it was very warm, but luckily not that warm inside. Got to the gym at 11:15am and finished at 2:15pm, with a prayer break between 1:30 and 1:50.

Warm up
   ankle mobility
   calf stretches
   seated hamstring stretches
   single leg sitting on the floor hamstring stretches
   single and double leg glute bridges
   high knee holds with cable thigh straps - 3 reps @20kg, 1 @40kg w/ 10 second hold
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand
   
   BSS with elevated front legs
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Single leg calf raise on edge of 5 inch weight plate
      - 1 x 5 @bw
      - 2 x 8 @40kg weight on belt

   Single leg stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 7 each leg @60kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 3 @47.5kg

   Bent over barbell rows
      - 2 x 8 @47.5kg

   Prayer break
 
   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @20kg

   Side bends with holding handle above
      - 1 x 5 @20kg
      - 2 x 10 @40kg

   Wood chops - I think the one I used to do is better for the obliques instead of high to low woodchops
      - 1 x 5 each side @30kg

Cool down
   stretch
   walk back

Comment
Nice and comfortable session. The BSS is still not at a comfortable easy level yet, so will see thursday and if it's the same then I will go on to do 27.5kg for the 3rd week. Rest 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/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1488 on: September 03, 2019, 11:31:31 pm »
+1
:personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

I finally hit my century page on this log lol

 :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:

welcome to the century club.. lolol. :highfive:

most of the entries in your log are very detailed too.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1489 on: September 04, 2019, 01:38:30 pm »
+1
And when I become a famous athlete I will make a log/book out of it and sell 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 #1490 on: September 05, 2019, 11:10:11 am »
0
Date: 05/09/2019
Soreness: quads

Condition: Nice warm day. Got to the gym early cos it's thursday at 10:15am and finished comfortably at my pace at 1:10pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   single leg sitting hamstring stretch
   quad stretch
   single and double leg glute bridges
   high knee hips 1 x 3 each leg @20kg, 1 x 1 each leg @40kg x 20 seconds hold
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 7 each leg @10kg dumbbells in each hand
      - 1 x 10 switching jumping lunges @10kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand
      - 1 x 10 steps walking lunges @27.5kg dumbbells in each hand

   Single leg calf raises edge of weight platform
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @40kg

   45 degrees back extension barbell
      - 1 x 5 @20kg
      - 2 x 7 @60kg   
      - explosive RDLs @60kg

   Dumbbell bench press
      - 1 x 5 @7kg dumbbells in each hand
      - 1 x 5 @15kg dumbbells in each hand
      - 1 x 3 @20kg dumbbells in each hand
      - 1 x 10 @15kg dumbbells in each hand

   Bent over leaning on bench dumbbell rows each hand
      - 1 x 5 each hand @15kg dumbbell
      - 2 x 5 each hand @30kg dumbbell
   
   Kneeling cable crunch
      - 1 x 5 @30kg
      - 2 x 10 @60kg

   Lying knee raises aim to lift lower back off the bench
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   Side cable crunches
      - 1 x 4 @20kg
      - 2 x 8 @45kg

Cool down
   stretch
   walk back

Comment
Good session. Will stick with 27.5kg dumbbells on the BSS and 10kg on the BSS jumps till I can do it comfortably easy. The back extension, since it's been a long time, it was difficult at 60kg when getting my body from parallel to the ground to the end position since it's at 45 degree. The rest was 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 #1491 on: September 07, 2019, 10:07:50 am »
+1
Date: 07/09/2019
Soreness: quads and hamstring slightly

Condition: It was raining a little when I left my house but it stopped after I arrived thank goodness, but then the track was occupied for race for life for cancer research, which they will be occupying the track for 24 hrs. So did some plyo's in the gym, got some PB's too which was good. btw when I jump don't go to half squat, but rather quarter squat before jumping, a mental thing I think don't know if I went lower would I be able to jump higher. my thinking is that the amount of force I put into the ground the same force would be used in the upward motion, but other places I heard you let your legs loose when going down and then contract your muscle and jump as high as you can. hmm food for thought.

Warm up
   ankle mobility
   calf stretch walks
   calf stretch
   seated hamstring stretch
   single leg sitting hamstring stretch
   quad stretch
   swing leg hamstring stretch
   single and double leg glute bridge on the floor rather then using a box to place my foot on as it was used
   kettlebell lifts with my feet @16kg as usual x 5 each leg
   back stretch

Workout
   bigger steps then home so I got to jump off second foot - explosive step jumps
      - 2 x 5 reps of (explosive 1 steps)
      - 1 x 5 reps of (explosive 1 step off to explosive 2nd step, which is really not that explosive but just jump up as high as I can to the next step)

   ankle hops
      - for speed 2 x 10 (little and fast jumps as possible)
      - for height 2 x 10 (as high as I can go)

   tuck jumps
      - 2/3 x 10

   Box Jumps
      - 1 x 5 @26" box
      - 1 x 5 @33" box
      - 1 x 5 @38" box
      - 1 x 5 @43" box
      - 5 x 1-3 @45.5" box  :personal-record:

   Single leg box jumps
      - 1 x 3 each leg @10" box
      - 1 x 3 each leg @15" box
      - 1 x 3 each leg @20" box
      - 1 x 3 each leg @26" box
      - 2 x 7-8 each leg @31" box  :personal-record:

   Depth jumps off 31" box and jump as high as I can
      - 3 x 8

   Bench core work at incline 30 degrees (lay on incline bench hold on to head rest and using core lift lower body like knee raises above head)
      - 1 x 8 @bw comfortably easy
      - 1 x 6 @holding 3kg dumbbell between feet getting difficult

   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Oblique cable rotations
      - 1 x 3 each side @10kg
      - 1 x 7 each side @30kg

   Wanted to record my box jumps, felt confident even though my legs a little tired, the box jumps wasn't that difficult when I did it, so recorded myself but as expected I could jump on it but was always off balance and wanted to keep going till I could stay up there but was interrupted by staff saying gym is closed, I stayed 10 mins past it's closing time but stayed as people doing race for life outside, so left.

Cool down
   stretch
   walk back

Comment
A good session, the 38" box jump was comfortable, with less than 90 degree knee bend to jump, attempted 43.5", which was good and comfortable. did take before I could get over my mental barrier and attempt it but once I saw how comfortable and not difficult it was, I was confident doing it over and over again. Last set I did 3 jumps. single leg box jumps, has improved as the 26" box was difficult to land and stay on with my left leg but now comfortable and I could even do it on 31" which was a PB and that was comfortable not too difficult but when I did a lot of times legs became tired and was at that stage where I was off balance after placing my landing my feet on it. Seems like the step jumps is also having it's effect as well as the BSS jumps.

Video of the Box Jumps - SVJ is still the same at 23"
<a href="http://www.youtube.com/watch?v=3aELBci6vF4" target="_blank">http://www.youtube.com/watch?v=3aELBci6vF4</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 #1492 on: September 08, 2019, 05:51:37 am »
+1
Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.
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 #1493 on: September 08, 2019, 10:08:42 am »
+1
box jumps were nice!

Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.

not sure. two completely different movements. i like your style of box jump better in regards to sprinting/jumping. it's more on the reactive/explosive side of the equation imho. deep preloading is fine but i like the quicker/shorter bursts.

deep box jumping technique would probably link more to the initial portion of the drive phase, than top speed. sounds like you're talking about knee drive during top speed tho?

as for getting knees up during top speed, to me that's addressed more so through drills and specific mobility exercises - like hurdle mobility etc. even a few millimeters of ROM improvement at the same turnover etc would potentially yield some big results, so it's not like one needs to make drastic mobility improvements.

good stuff!

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1494 on: September 08, 2019, 12:15:32 pm »
+1
box jumps were nice!

Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.

not sure. two completely different movements. i like your style of box jump better in regards to sprinting/jumping. it's more on the reactive/explosive side of the equation imho. deep preloading is fine but i like the quicker/shorter bursts.

deep box jumping technique would probably link more to the initial portion of the drive phase, than top speed. sounds like you're talking about knee drive during top speed tho?

as for getting knees up during top speed, to me that's addressed more so through drills and specific mobility exercises - like hurdle mobility etc. even a few millimeters of ROM improvement at the same turnover etc would potentially yield some big results, so it's not like one needs to make drastic mobility improvements.

good stuff!

I was referring to the knee drive during the start and drive phase, where you want to extend your hips to drive forward as you mentioned, which is the part I am training currently.

So I should be going deeper if that was the case, but as for SVJ's would it make any difference if I was to go deeper.

I prob switch between both. Maybe incorporate these during my speed sessions, practice makes perfect.

Thanks for the feedback.  :highfive:
« Last Edit: September 08, 2019, 12:18:43 pm 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1495 on: September 10, 2019, 11:39:53 am »
+1
Date: 10/09/2019
Soreness: none that sticks out

Condition: It was dull and a little cold outside but inside it was normal, but yet I was sweating a lot, after the BSS I had a lot of sweat, which I wiped off and then resting I was sweating some more lol, which I have noticed I am sweating a lot more, maybe I have put on a lot of weight and that is being sweat out but I just don't know cos I don't have a scale to measure. I also decided to slowly incorporate olympic lifts, since I do 2 sets I look for something to do on the 3rd set, so I decided to incorporate power hangs, where you lower weight to shin then you bring it up and jump; well... go on to my toes,  while at the same time using my upper quads to push the weight forward and up and then I shrug it as high as I can. not really smooth but I make sure to push the bar forward as soon as it comes up, but practice makes perfect, I will definitely record it for your guys opinion if I am doing it right or not.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - on bench and single leg on the floor
   quad stretch on edge of bench
   single and double leg glute bridges off box
   high knee raises with cable thigh strap @25kg and @50kg holding for 20 seconds
   back stretch

Workout
   BSS jumps - since all benches were sat on and used I used pile of weight plates to place back leg until last set they all left and I could use it for last set
      - 1 x 5 @bw
      - 1 x 3 @5kg dumbbells in each hand
      - 2 x 5 @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7,8 each leg @27.5kg dumbbells in each hand
      - 1 x 14 steps walking lunges @27.5kg dumbbells in each hand

   Seated Single leg calf raises
      - 1 x 5 each leg @20kg
      - 1 x 5 each leg @60kg
      - 2 x 10 each leg @90kg

   Single leg Stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg

   Power cleans but without the catching the bar under it
      - 1 x 5 @70kg - got it to stomach height

   Standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg - last set I had to jump assist it for last 2 reps

   leaning over dumbbells flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 10 @6kg dumbbells in each hand

   kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @25kg

   cable side crunches
      - 1 x 5 each side @25kg
      - 2 x 8 each side @50kg

Cool down
   stretch
   walk back

Comment
BSS getting a little comfortable so I am ready to move up next week, the jumps also getting easier so will progress that up to 12.5kg dumbbells. Stiff leg deadlifts is a new weight, which was same struggle as 5RM of my max deadlift and am excited to start incorporating power clean shrugs (don't know if there is a name for it) and will stick to it until the stiff leg deadlifts are comfortable, not planning to do snatches any time soon unless it's an empty bar or light weights as warm up. Shoulder is weak as I am only on 35kg shoulder press lol but anyways shoulder strength is not as important as speed, leg strength is where it's at. others were ok. building that power in the core, which is the thing, which drives my glutes, hips and hamstring.
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 #1496 on: September 12, 2019, 01:32:14 pm »
+1
Date: 12/09/2019
Soreness: none

Condition: It was dull outside but inside the gym it was warm and I was a sweaty mess if I didn't use a paper towel after every set. Got to the gym at 10:15am and finished at 12:45 - 1pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee lifts with thigh strap @50kg
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand
   
   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand
   Walking Lunges
      - 1 x 14 steps @27.5kg dumbbells in each hand

   Single leg seated calf raise on edge of plate
      - 1 x 5 each leg @20kg
      - 1 x 5 each leg @60kg
      - 2 x 8 each leg @80kg

   45 degree back extensions
      - 1 x 5 @20kg
      - 2 x 7 @60kg

   Power shrugs
      - 1 x 5 @40kg - this was actually a power clean as I could catch the bar under, wanted to record but phone switched off when I tried
      - 1 x 5 @60kg - could only get bar stomach height

   Shoulder press dumbbells
      - 1 x 5 each side @12.5kg
      - 1 x 5 each side @17.5kg - difficult to do 2 reps so the rest I used my legs to assist lol

   elbow reverses?(where you hold dumbbells at side and you bring the elbows back causing the weight to come up the side of your legs)
      - 1 x 5 each hand @17.5kg dumbbell
      - 2 x 5 each hand @25kg dumbbell - shoulder got this way when doing to heavy, so I can feel slight pinch so I the movement slowly.

   cable kneeling crunches
      - 1 x 5 @25kg - too light, can't hold my upperbody weight lol
      - 2 x 10 @60kg

   lying knee raises
      - 1 x 5 @15kg
      - 2 x 10 @25kg

   side crunches /w cable
      - 1 x 5 @25kg
      - 2 x 10 each side @50kg

Cool down
   stretch
   walk back

Comment
It was a good session, bss jumps are comfortable and will move up to 12.5kg dumbbells. BSS was comfortable up to 5 and then slight struggle after so will move up on that to 30kg. The power cleans, I'm surprised I could do 40kg, felt light and comfortable, wanted to record but will do it at the next opportunity also will do deadlifts one week and back extension another week instead one on tuesday and other on thursday. calf raises were good as usual. shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.
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 #1497 on: September 13, 2019, 01:17:18 am »
+1
Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1498 on: September 13, 2019, 10:12:16 am »
+1
Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.

same happens to me, back arches, which I force to become neutral, but it's impossible. but I am able to target different parts of my shoulder that way.
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 #1499 on: September 14, 2019, 11:00:47 am »
+1
Date: 14/09/2019
Soreness: shins (slight scrape of shins when I missed the box jump when I lost concentration)

Condition: Very hot, sun blazing down really hard. Wanted to get to the gym earlier but lost 30 mins. Arrived 11:15 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   walk onto toes
   hamstring swing stretches
   quad walk stretches
   glute bridges single and double
   knee lifts with toes under 16kg kettlebell x 10 each leg
   back stretch
   sprint arms swings /w 5kg dumbbells in each hand then unloaded swings after

Track Warm up
   A walk x 15m
   A skip x 15m
   A run x 15m
   alternating high knee drills x 15m
   straight leg bounds slow paced x 15m
   mountain climbers x 20

Workout
   1 Step starts x 2 : distance covered was 1.7m from the start line not from the front foot, which is my normal amount

   2 Step starts x 2 : distance covered was 3.5m normal amount

   Sled Sprints 10m x 2 @15kg plate

   Unloaded Sprints 10m x 2

   30m sled sprints x 2 @ 15kg plate

   Unloaded 30m sprints x 2

   50m sprints

Plyos
   Overhead shot put throw (got the largest shot put) x 3
      - 8m
      - 8.3m
      - 8.9m

   Forward shot put throws x 3
      - 7.8m
      - 8m
      - 8.5m

   Box Jumps - used both depths slight knee bend and normal quarter deep squat
      - 33m x 5
      - 38m x 5
      - 43m x 5
      - 45.5m x 5 - comfortable both ways - one method I slipped my toes as I didn't bring knee's high enough as i normally did lack of concentration

Cool down
   stretch
   walk back home
      - hanging knee raises x 8
      - ab roll outs 2 x 10

Comment
It was hot, the warm ups felt good but the runs just felt average, the sled runs felt ok, but the unloaded runs didn't feel fast and I didn't feel the unloaded effect on the runs due to quads exhausted from Thursday probably not sure. Didn't have enough time so did core workout at home.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

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