Author Topic: A Journey to Running Fast and Jumping High  (Read 173918 times)

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CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1680 on: March 02, 2021, 07:28:02 am »
+1
As Charlie Francis said, "if it looks right it flies right"   :)

so make your legs and hips look like a horse from the side

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1681 on: March 03, 2021, 05:36:15 pm »
0
As Charlie Francis said, "if it looks right it flies right"   :)

so make your legs and hips look like a horse from the side

True dat, i'm always analysing what I look like in slow motion.
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 #1682 on: March 03, 2021, 05:52:10 pm »
0
Date: 03/03/2021
Soreness: none much

Warm up
   general dynamic warm up I normally do

Workout
   Resistance Band Squat Jumps
      - 3 x 8

   Kneeling hip extension pops - from kneeling you jump up using your hips and arms and land on your feet
      - 4 x 5

   Lunges with resistance band on upper thigh of back leg for hip extension
      - 2 x 5 each leg

   Sprint starts with emphasis on launching off each step
      - 1 x 4 starts - was disturbed in between else would have done more

   Brake - had to go out

   Hamstring leg curls with resistance bands
      - 2 x 7 each leg

   very wide grip pull ups - so weak could never get chin above bar but close but failed at 5th rep.
      - 2 x 5

   sit ups with resistance bands
      - 2 x 10 - difficult without anchor under legs so had resistance band around chest and did sit ups with legs moving all over the place

Cool down
   stretch

Comment
Nice to do a new workout routine, mentally. Upper body is weak. chin ups are ok.
Dips are weak when done on parallel bars and done upright, couldn't do one.
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 #1683 on: March 06, 2021, 01:53:36 pm »
+1
Date: 06/03/2021
Soreness: shins and upper shin near the knee

Warm up:
   Dynamics warm up

Track warm up:
   Drills for technique

Workout
   Sprint start technique work
      - 1 step out sprint start - not that hard as done before
      - multiple steps where I try to extend and launch on each step - this felt awkward and difficult to try and extend launch of each step as going medium speed and on the third step onwards I'm not driving feet back as I'm moving too slow to drive feet back but hitting ground under me and launching forward. I was able to feel a glimpse of the correct technique but it will take time to get it right l.

   Cone sprints with cones at 1.78m apart
      - 5 X train stride length run with one step between cones

   Bounds for distance aiming to extend and go far as possible on each step.
      - 3 X around 20m

   Leaning knee drive drills with bands attached to lower feet to train to stop knee opening for each knee drive but it's difficult less tension on band and band keeps sliding up to behind the knee so need to find another way to train it.

Cool down
  Stretch

Comment
It was a nice session, cold, sprint starts feel awkward in terms of movement. Some practice will help.
   
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 #1684 on: March 10, 2021, 04:36:45 pm »
+2
Date: 09/03/2021
Soreness: shins

Warm up
   general dynamic mobility work

Workout
   Resistance bands squats jumps
      - 3 x 7

   Kneeling hip extension jumps
      - 3 x 5

   Wide lunge with resistance bands pulling my back leg hips forward
      - 1 x 7

   Sprint start for 2 steps aiming for fully extending my hips by fully extending leg back for each step, which is the problem in my current runs not fully extending legs back

   Lying leg curls with resistance bands
      - 3 x 7 each leg

   Wide grip pull ups
      - 2 x 5

Cool down
   stretch

Comment
Starting to get hang of fully extending leg back for the runs and the kneeling hip extension jumps are getting better where I jump up pushing hip forward in an exaggerating manner to get up and land on my feet. Rest are standard strength training 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 #1685 on: March 12, 2021, 05:51:49 am »
0
Back in motion of training, because the other training had placed a lot of stress on my legs i.e. broad jumps, i had to take 2 days rest in between or sometimes 3, which would make workout days move around a lot, but now training days are fixed with 1 day rest between as not a lot of impact training, strength + explosive.

Warm up
   general mobility warm up

Workout
   resistance band squat jump
      - 3 x 7 - with blue band (regular)

   Kneeling hip extension jumps landing in deep squat
      - 3 x 5

   lunges (feet further back) resistance band around upper thigh of back leg
      - 2 x 7 each leg

   Sprint starts with aim to fully extend the driving leg fully back for each step
      - 2 x 4-5

   lying hamstring curls with resistance bands
      - 3 x 7

   wide grips pull ups
      - 2 x 3 : only reps i can get chin near bar others i can barely get my nose and then my head.

   experimenting on different core work with bands, lying knee pulls felt good.

Cool down
   stretch

Comment
Alright session.
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 #1686 on: March 16, 2021, 06:15:48 pm »
+1
Date: 16/03/2021
Soreness: not much

Condition: home workout

Warn up
   General dynamic mobility work

Workout
   Resistance Band Squat Jumps
      - 3 x 7

   Kneeling hip extension jumps
      - 3 x 5

   Split squats with resistance band on back leg upper thigh pulling forward for hip extensions
      - 1 x 7 each leg

   Sprint starts 2 steps with focus on fully extending on each step less focus on speed and more focus on technique
      - 1 x 5

   Lying leg hamstring curls with
      - 3 x 7 each leg

   Wide grip resistance band assisted half way pull ups
      - 2 x 5 - difficult to do with chin over bar so nose to bar

   Lying knee to chest with resistance band attached to legs
      - 2 x 10

Cool down
   Stretch

Comment
I'm starting to feel the full extension of each leg for each stride, the next obvious challenge is powerfully and quickly extend the legs fully back and quickly bring it forward with other leg fully extending back.
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 #1687 on: March 20, 2021, 09:43:07 am »
0
Date: 20/03/2021
Soreness: shins

Condition: Sprint technique work, which felt right.

Warm up
   general dynamic mobility stretch

Sprint Drills
   A walk
   A skips
   B Skip speed switches
   Ankling/dribbling - cycling small going to large
   A run - running with proper technique and slowly going faster

Workout
   standing start runs with focus on full leg extension
      - 2 x slow run
      - 2 x medium run
      - 2 x slightly fast run 75 - 80%

   3 point start runs with focus on full leg extension
      - 3 x 40% speed runs for around 6 steps
      - 3 x 60% speed runs
      - 6 x 65 to 70% runs
      : some frustration where I felt like i wasn't extending but was, but these runs were good and measured how far I got on the 6th and the 7th step and found out the following:
          - 55cm away from the 10m mark on my 7th step
          - stride length between 6th and 7th step was around 1.75m
         - This is a good sign as normally it takes me 8 steps to cover 10, so maybe i'm extending just need more practice.

   Cone runs for stride length
      - 2 x 10 cones (1.77m between drawn cones, but some cones were big making the distance to cover a little bigger but managed to float through 1 step between cones.

Cool down
   stretch
   ice my shins soon

Comment
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/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1688 on: March 20, 2021, 11:34:53 pm »
+1
sore shins? Time for tib raises

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1689 on: March 21, 2021, 02:00:10 pm »
0
sore shins? Time for tib raises

Yup, and also I remember LanceSTS or someone recommending heel walks.

It's gonna start becoming part of my routine everytime I have to run on concrete lol.
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/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1690 on: March 21, 2021, 11:42:29 pm »
+1
I do heel to toe rocks every morning after I wake and take a leak in the bathroom - 30 reps then stretch my tibs, 50 secs per leg, while standing

This kills several birds with one stone, it's enough to beef up the tibs to prevent shins splints, and ingrain the ankle rocker motion used in jumping and other things
Warm up my ankles and achilles which get tight after sleeping overnight

« Last Edit: March 21, 2021, 11:44:39 pm by CoolColJ »

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1691 on: March 22, 2021, 09:20:06 am »
0
I do heel to toe rocks every morning after I wake and take a leak in the bathroom - 30 reps then stretch my tibs, 50 secs per leg, while standing

This kills several birds with one stone, it's enough to beef up the tibs to prevent shins splints, and ingrain the ankle rocker motion used in jumping and other things
Warm up my ankles and achilles which get tight after sleeping overnight

Great tips.

Thanks
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 #1692 on: March 25, 2021, 06:41:11 pm »
0
Date: 25/03/2021

Soreness: none

Condition: I had woken up with a sore throat and some chest congestion as always when I start a little feverish. So didn't do anything intensive or tiring.

Warm up
   general dynamic mobility warm up

Workout
   jump squats with resistance band
      - 3 x 5

   kneeling hip extension jumps to feet
      - 3 x 5

   sprint starts for 2 steps
      - 1 x 5

   lying resistance band leg curls for hamstring
      - 2 x 7

   kneeling oblique twists with band
      - 2 x 3 with 5 second holds

   lying double knee raises with resistance band attached to feet
      - 1 x 10

   pull ups wide grip
       - 1 x 3

Cool down
   stretch

Comment
Got through it, sprint starts feeling comfortable and starting to get engraved in my memory.
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 #1693 on: April 04, 2021, 12:41:41 pm »
+2
First day of farming life lol

Managed to have 2 to 3 hours spare to just dig away at the hard dry ground with a pick axe type of garden tool. Alot of chalk as my area is on top of chalk but soft enough for pick to deal with then you have weird artefacts car number plate, glass, fabric of some sort a tooth brush.

Was digging the boundary deep enough to Bury 2 bricks  and 3rd one sticking out but since it was a large area I decided to crush the ground at the border to soften ground remove a lot of roots thick 3 to 5 inches thick as there was a thick Bush in that area that we cut down. I managed to do 1 length and width now I need to do the other 2 next time. But crushing the ground makes it easy to shovel and make hole clear.

Nice back cracking stretching after finishing up lying on ground and lift leg up in front and rotate side to side.

Nice sunny day to do some gardening 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/