Adarq.org

Date: 19/12/2019
Soreness: upper right glute when bending down it's not like an injury pain but that pain when you stand for a long time and you have the strange back pain near the glutes. that pain but above glutes and below hip bone.

Condition: Raining and got to the gym at 5pm, but got distracted talking this guy who runs the 100m in 10.8 seconds. He was watching me deadlift and didn't like the part where I was already up but couldn't fully extend the hips as it was heavy so I was bending my knees to help pull it back up. Saying that you can get stronger in the deadlift but the transfer to speed is limited and gets even more limited the stronger you get and the heavier you lift. also talked about ethical topics. But I feel 150kg deadlifts is heavy enough and lifting heavier won't benefit my speed much but rather I should lighten the load and do explosive deadlifts where I explode the weight up and coming on to my toes and my hips extended.
My squats failed again and my glutes sore, will switch to explosive variation after I can squat 3 reps of 150kg.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   hamstring stretch on floor single leg
   glute bridges
   high knee hip holds on balls of foot
   squat stretch
   back stretch

Workout
   jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 5 each leg @22.5kg dumbbells in each hand - 25kg was being used

   single leg pogo hops
      - 1 x 10 @bw
      - 1 x 10 @8kg dumbbells in each hand
      - 2 x 20 each leg @17.5kg dumbbells in each hand

   High hang power snatch
      - 1 x 5 @20kg
      - 1 x 5 @40kg

   Half Squats
      - 1 x 3 @60kg
      - 1 x 4 @100kg
      - 3 x 7 @140kg - (small lie: first set I did 6 reps for some reason my weight was shifting forward maybe bar was too high or what but got pinned, racked it and rested a few seconds before doing 2 reps, set 2 and 3 only had strength to do 5 reps racked it rested for a few seconds and did 2 reps.

   Calf Raises
      - 2 x 12 @140kg

   Heavy deadlifts
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 2 x 3 @140kg
   
   Explosive deadlifts
      - 2 x 7 @100kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   behind the back rows for tricep and rear delt work
      - 2 x 7 @50kg

   kneeling crunches
      -  1 x 10 @ 75kg - was rushed so didn't use anchor weight dumbbell to hold me down so was struggling doing this while trying hard to not let the cable pull me up lol

Cool down
   stretch
   walk back

Comment
It was an ok session besides the half squat failing on me again. Glutes gave up so my balance descending was not right, even when I did descend right it didn't feel strong as I would have liked. Will stop heavy dead lifting and moved to a more explosive oriented variation.

spikes would help a lot

But what about not getting my knee up high enough on the second step it's like no effort.

Quote from: seifullaah73 on December 22, 2019, 08:15:24 am

But what about not getting my knee up high enough on the second step it's like no effort.

being able to drive back hard with the back leg, with spikes, would help that as well.
Also your dynamic flexibility comes into play

Hmm, interesting.
Will try and get my hands on some spike. But during my speed session this week will be experimental because some days gym will be closed so won't get a proper session week and will experiment between coming out of the start fast and quick or try get a big first step and then sprint like normal.

Found a nice article and the linked article about jinny vicauts first 7 steps.
http://speedendurance.com/2015/06/21/optimal-step-width-out-of-the-blocks-plus-stride-length-and-frequency/

for optimal deadlift position, you can figure it out by lifting the bar/weights an inch off the ground and see where your body ends up.
This is the most balanced position

Date: 28/12/2019
Soreness: none

Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run. 

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   calf walks with weights
   calf hops single leg with weights
   leg swings for hamstring stretch
   quad stretch standing and opposite arm in the air
   glute bridges single and double
   leaning knee drives with cable - fast drive, hold 5 second then slow return
   back stretch
   arm swings

Track workout
   a walk x red and green band x 2 x 10m
   a skip x red and green band x 2 x 20m
   a run x green band x 2 x 30m
   step ups - useless no resistance in the ascending part only the knee lift
   large step runs with emphasis on quickness x green and red band
   large step runs with emphasis on just pushing off off each leg x green and red band
   small steps runs with emphasis on quickness x red and green band

   sprint starts to 1 step x 2 x red and green band

   10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.

   30m sprints same method - start felt ok but pass 15m it was average.

Gym
   kneeling crunches
      - 2 x 10 @80kg

   hang power snatch
      - 1 x 3 @40kg - just lifting the bar upwards with the hips
      - 1 x 3 @40kg - same as above but more power that I jump, so a snatch

Cool down
   stretch
   walk back

Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me. 

that's always a big moment. i remember when that'd happen to me when dunking, annoying.

Date: 02/01/2019
Soreness: none, knee a little during the calf raises

Condition: It was cold but warmed up after a while. Was a 2 hour session.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   bench quad stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee kettlebell holds @12kg kettlebell
   squat stretch
   back stretch

Workout
   Step up jumps - without the high knees, which is a little difficult to stop so it's like a high step up with butt kick of the ground leg
      - 1 x 5 @bw
      - 1 x 5 @12.5kg dumbbells in each hand
      - 2 x 5 @20kg dumbbells in each hand

   Ankle hops single leg
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @8kg dumbbells in each hand
      - 2 x 15 each leg @12.5kg dumbbells in each hand

   Front Squats - 90 degree knee bend
      - 1 x 5 @20kg
      - 3 x 7 @60kg

   Hex Bar Jumps
      - 1 x 5 @30kg
      - 3 x 5 @70kg

   single leg calf raises
      - 3 x 7 @60kg

   Hip thrusts
      - 1 x 5 @20kg
      - 2 x 7 @60kg

   High Hang snatch
      - 1 x 3 @20kg
      - 2 x 3 @60kg - more of standing hip thrusts upwards and second set was jump fail lol

    Compound shoulder movement - dumbbell shoulder press, front and side and then lower weight and lift behind - gonna change it to only front and do one arm move forward and other moves backwards - like sprint arm swings but the only explosive part is from the side upwards
      - 2 x 3,4 @15kg dumbbells in each hand

   leg and lower back raises and hold at angle
      - 2 x some amounts - don't know the reason for this except to test and see how low I can get my legs

   ab rollouts with barbells at 60kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
I need to compact the following workouts, would probably equate to 3 hours, which is way too long and more time then I have.

warm up
5 x 30m sprints / 60m sprints in 2 month intervals
step up jumps each leg
single leg ankle hops each leg
front squats
hex bar jumps
single leg calf raises each leg
hip thrusts scorcher/korcher version
high hang power snatch
shoulder press
reverse flys
ab workout - either kneeling crunch or roll out
landmines
lying knee raises for lower abs
cool down

Also bought the puma evospeed star 5 spikes 40% discount at sportshoes.co.uk