Adarq.org

Date: 03/11/2020
Soreness: knee and shins a little

Condition: home workout

Warm up
   same general warm up

Workout
   SVJ's (max effort jump high land in squat and go up again) with blue band
      - 2 x 5

   weight swing broad jumps
      - 3 x 5 @5kg approx each hand - covered 2.55m

   Band assisted broad jumps went wrong kept rotating forward making hard to land on my feet and hard to jump with bands at the side so left that

   Band resisted broad jumps
      - 2 x 5

   Lying hamstring curls with bands

Cool down
   stretch
   ice shins

Date: 20/11/2020
Soreness: some slight shins, knees and mid back

Condition: In home workout

Warm up
   general warm up

Workout
   resistance band ME svj's
      - 3 x 5
      - Note: Just something curious is that the distance from the top of my head to the ceiling is 27-28 inches and I can get my head about 3 1/2 inches away from touch the ceiling which would mean my SVJ is 23.5 to 24.5 but based on my hang time, its 16 inches, but I was calculating it once I am off the ground. Maybe I should calculate once my heels come off the floor upto when my feet make contact with the ground. Also I found out that before I used to do a tiny jump and then squat down and jump and I don't swing my arms back I just keep them in front bent when pushing down to the ground then jumping up and lifting my arms up.

   Plate Broad Jumps holding 1.25kg plates in each hand
      - 2 x 5 followed by bw - there was some calculation error so I used measure tape and the best distance I did with the weights was 2.47m averaging at 2.4m and without weights the best I did was 2.36m averaging at 2.24m.

   Resistance band and ankle weight broad jumps - it was too messy hard to find something to anchor the band too with it being dragged along the floor when I jump. Did it on the hard kitchen floor barefoot and then did on small area on the carpet. sucked.

    ab rollout - an idea I had was that since it was easy on my knees but standing puts way too much pressure on my lower back, I did resistance band resisted roll outs.

Cool down
   stretch

Comment
Workout sucks at home. I also had time to edit the video of my sprint starts behind my house, alleyway, and you can see below:

My take:
First video there was a lot of slipping and second I ran straight after looking at the video, which was better less slipping and third was no slipping but more like a fatigued run no effort.

I see that I am not cutting my strides short, my problem is that I am too scared of extending my stride that I may strike the ground down rather than back as I would need to be mid air and push my feet back. but will experiment as when doing sprint starts to 1 step, If you look at where I start from the end of the pink slab, I land on the 3rd half way. Also my second step in the run is not extended at all it's just running as I am focusing too much on hitting ground back that I am not able to get much air time.

Due to lock-down and gyms closed, not getting much strength work, so only been doing explosive workout.

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

Date: 29/11/2020
Soreness:abs, quads

Condition: Home workout barefoot style

Warm up
   general dynamic warm up for activation

Workout
   Jump Squats
      - 3 x 8 - with blue resistance band from the floor to my shoulders

   Dumbbell swings
      - 3 x 10 @~17.5Kg + green resistance band under feet

   Plate swing broad jumps
       - 3 x 8 @1.25kg plates in each hand

   Ab roll out with red band for restricting the pull - difficult but can complete range up to 8 just about full ROM.
      - 2 x 8

Cool down
   stretch

Comment
Good session, didn't get time to do resisted broad jumps with resistance band around my hips and ankle weights but dumbbell swings did some of what I wanted. I also change my mindset in trying to be able to jump high after jump squats to just using it as a workout and not expecting high jumps straight after. Also working from 2.3m broad jump without plates barefoot but also fear of slipping I don't extend legs out n front alot cos I land on large rug.

Same workout

Broad jumps with plate in hand was maxing at 2.4m only with average of 2.36m. Maybe because I didn't incorporate cobra stretch. Also shins were sore as I did it barefoot from hard floor to carpet but I was still covering same distance. Don't know what happened to my energy.

Others were OK I. E. dumbell swings and squat jumps and ab rollout is getting there with a red band.

Update:

Injury: Possibly a sprain.

Yesterday I went to my sisters to fix her door, one screw was stubborn now matter how hard I press the driver into the screw. But managed to pry it out with a hammer and fixed it. That night I had this pain in my shoulder, which has become a lot more painful as expected over time and is constant pain now.

The pain is:
   - when you lift your elbow out to the side and your hands pointing down, elbow is at 90 degrees, upper arm parallel to ground and the forearm perpendicular to the ground facing down and palm facing back. When you slightly push the hand, lower arm towards the back (pushing in the direction the palm is facing) very sore in the front delts 7-8/10, this is with slight pushing.

So its painful to internally rotate the shoulders from the hands pointing down and rotating towards the back. So there is pain pulling my trousers up with that arm.

Supposed to run yesterday, too slippery to get an effective run and now I have to let my shoulder recover.

possibly an impingement

Yesterday got to record my sprint start where I drive my knees forward and cover as much as distance, before driving my legs down and back. I was afraid my shoulders won't cope. But surprisingly no shoulder pain after max effort sprint starts. Also the floor was wet but it was the stony type of path so slipping was not something I was worried of.

Also I have been doing runs on a slight incline, so this run felt faster to an extent that it felt like I was running on a slight decline.

But I recorded two cues, one exaggerated step and then sprint or 3 exaggerated steps and then sprint. I planted sticks at 5m intervals but it kind of blended into the background. But can be seen in original video, which I will use to calculate my speed.

Video
<a href="http://www.youtube.com/watch?v=poX6SsL1Mdc" target="_blank">http://www.youtube.com/watch?v=poX6SsL1Mdc</a>

Maybe some slipping as you can hear the sounds on each step.
The above run was faster then my previous run by around 0.017s and covered the first 10m in 8.5 steps and the cue of exaggerating was slowing me down obviously and just need to perfect the cue above and try and increase the distance between the bottom of my feet when I am fully extended in the first step as when i drive it down i don't have much distance to generate force into the ground, which will help my speed alot.

I can see that I am still cutting my stride short I am not fully out of the start before my last leg has come off the ground

Made an appointment with a physio through my GP. It took 2 weeks till I got the phone call, which due to corona can't be done in clinic. So some of the sharp pains have gone but mobility is still an issue.

So physio suggested spike ball rolling under my shoulders side and back.

Also gave my some thoracic spine exercise as I work from home at a desk, which using the mouse can be fatiguing for my shoulders.

They will check back in 2 weeks time.