Author Topic: A Journey to Running Fast and Jumping High  (Read 243641 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1740 on: November 21, 2021, 12:54:55 pm »
0
Date: 21/11/2021
Soreness: quads and glutes

Condition: 10:30am got to the gym, mid morning coldness and cold wind turned to a slightly warm late morning and then got cold again mid afternoon. Track was dry so brought my flats in for the sled session and recorded my contrast sled work.

Warm up
   dynamic mobility work followed by stretches after

   sprint drills

   light sprint starts

Workout
   10m Contrast Sled Work
      - 3 x 10m sled drags @35kg - followed by unloaded run after each set with a 1 to 2 min rest between

   30m sled work
      - 2 x 30m sled drags @15kg - followed by unloaded 20m flys (30m acceleration and 20m flys)

   went inside to the gym to do some ab work

   crunches with weight plate 5kg behind head
      - 1 x 25 @5kg plate

   leg raises w/ 5kg dumbbell between leg
      - 1 x 10 @5kg dumbbell

Cool down
   stretch

Comment
Good session, got colder later into the session so nose blocking up and ears opening up. I also realized I have been doing contrast training wrong, I used to do entire reps and sets of heavy lift or drags and then after rest do unloaded or dynamic workout full set and reps, a session of its own rather than 1 straight after the other with a minute or so rest before.
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 #1741 on: November 21, 2021, 07:30:03 pm »
0
Man, I just had a very bad experience of migraine, splitting head ache accompanied by bad nausea. I had to force some vomit out just lighten the nausea.

I feel it was because I ate breakfast after my running session at 2pm and didn't eat since.

Took some painkillers and some some carbonated water, head ache reduced but not nauciousness so I lied down in a dark room and this helped and finally had was down to eating around 12am.

Hard to eat when feeling nauseous and have a headache. Stupid of me to have delayed eating, I did get a little fluid but probably not enough.
 
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 #1742 on: November 22, 2021, 10:02:52 am »
0
Video of my contrast sled session, its funny that I have good form during the sled but when unloaded my technique turns bad, i'm not driving feet back fast enough its like i'm just landing on each step then pushing.

<a href="http://www.youtube.com/watch?v=Ho4bDsXGzfs" target="_blank">http://www.youtube.com/watch?v=Ho4bDsXGzfs</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 #1743 on: November 24, 2021, 12:16:03 pm »
0
Date: 24/11/2021
Soreness: glutes and lower back - I wore weight belt so it's like an after effect

Condition: Gym session

Warm up
   mobility and activation stretch

   sprint starts x 6 - 2 with bands as I have trouble driving my leg back fast enough to create horizontal force

Workout
   low box squats contrasted with seated box jumps - one after the other
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - comfortably more easier than last time

   Deadlifts contrasted with broad jumps
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 1 @110kg
      - 3 x 5 @140kg
     Note: used belt and wrist straps to remove factor of grip and unknowingly bending at the lower back and make it pure leg workout.
   
   Over head press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Ab workouts
      - cable pulley reverse crunch 2 x 10 @30kg, 50kg

      - hanging leg raises with 5kg dumbell between feet x 10

      - side bends with 20kg dumbbells 1 x 10 each side

Cool down
   stretch

Comment
Good session, a little more easier than last time, sprint I did with bands to help remove back drives but it causes the bands to roll up the thigh mid way through the runs. Squats were comfortably easier than last time. Deadlift 150kg was a struggle for 1 rep, but at 140kg it was comfortable but getting harder as the sets progressed.
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 #1744 on: November 25, 2021, 09:06:09 am »
+1
still seeing your legs a bit bent even with the sled, instead of full triple extension

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1745 on: November 25, 2021, 04:12:57 pm »
0
still seeing your legs a bit bent even with the sled, instead of full triple extension

I think it's the trouser as they are loose near the knee area too, so probably may look bent.

But will try and fully extend on each step on the sled's.
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 #1746 on: November 25, 2021, 04:22:29 pm »
0
Date: 25/11/2021
Soreness: glutes, quads

Condition: very cold outside so hard to focus on the light sprint starts. got to the gym at 5:30 and finished at 7:15pm.

Warm up
   mobility and activation stretches
   light sprint starts /w bands and /w/o

Workout
   step ups
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg
   Note: contrasted with strike down on a low box and then using that to jump up and land on a higher box to increase elasticity of hip recoil action.
      - 3 x 5 each leg - need some more practice to use the drive down as i sometimes drive it down a little slow until it touches the box and then jump up using both legs instead of that one leg, but some successes too.

   Single leg hip thrust
      - 1 x 5 each leg @bw
      - 3 x 5 each leg @30kg dumbbell
      Note: Contrasted with hip hang snatch
      - 3 x 3 @30kg

   bent over rows barbell
      - 1 x 5 @30kg
      - 2 x 5 @50kg

   hanging leg raises
      - 1 x 10 @5kg dumbbell between feet

   cable reverse crunches
      - 1 x 5 @25kg
      - 1 x 15 @60kg

   Side bends
      - 1 x 10 each side @20kg dumbbell
     Note: slight pain in the back left hip bone when holding dumbbell on left hand, also have history of pain in that area since I been stretching my back rotating upper body keep lower body stationary, but not too painful to be a concern.
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 #1747 on: November 28, 2021, 11:32:13 am »
0
Date: 28/11/2021
Soreness: glutes, quads, hips have been sore for a while and feel it's from the squats, when i flex my hips lifting my knees up and tensing muscle is painful in that position if I bring knees up explosively causes pain, but feels tight when I extend the hip driving leg down.

Condition: It was sunny and bright but didn't warm up the icy cold wind that was blowing and therefore was a cold day, with some patches of slight warmth when no wind blowing.

Warm up
   dynamic mobility drills and stretches

   sprint drills

   light to moderate sprint starts

Workout
   contrast sled sessions followed by unloaded
      - 3 x 10m sled sprints @35kg
      - 3 x 10m unloaded sprints

      - 2 x 30m sled sprints @15kg
      - 2 x 20m fly's unloaded after each sled run

   ab workout
      - 1 x 10 hanging leg raises
      - 1 x 25 crunch and reverse crunch at the same time

Cool down
   stretch

Comment
It was a cold day, the track near the finish line where I do my sprints was smooth and due to cold and maybe icy temperature over night made it slippery but the rough parts of the track had grip so last set I did it from 10m from finish to end and same with 30m and 20m fly's. I made sure to extend fully when running with prolonged extension. Then unloaded sprints I consciously thought drive leg back powerfully.
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 #1748 on: December 01, 2021, 12:23:03 pm »
0
Squat not working for me, it just keeps on reigniting the hip injury (can't think of the right word of waking my injury up), which my hip is half way to strain where I can feel it tight and it is sore when knee extended and hip flexor is contracted or when hip extended and leg extended fully back feel tight. So will have to stick to 1 month or 2 of full squats 2 weeks alternate and then switch to half squats.

Also yesterday I my index finger skin the side near the base got trapped between the weight plate hole and the bar that it made the blue vein that is running at the side of the index finger which is visible go dark blue and very pronounced then reddish purple and now it is sore, but colouring has gone down, sore to touch like a cut and 2 small light purple blotches on either side of the vein within the lower section of the index finger. Was very sore when under cold water.
« Last Edit: December 01, 2021, 12:26:09 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/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1749 on: December 01, 2021, 03:04:16 pm »
+1
regarding your hip, it could be the TFL.
Have you looked into releasing and stretching it?

It's a pretty common problem. Caused me a lot of pain on the right side, couldn't even squat for a while, all good now


seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1750 on: December 02, 2021, 08:10:38 am »
0
regarding your hip, it could be the TFL.
Have you looked into releasing and stretching it?

It's a pretty common problem. Caused me a lot of pain on the right side, couldn't even squat for a while, all good now

I'm not sure but hopefully that is the problem and it can be resolved.

Can you recommend something about how to release and stretch it.

I have this problem since around 2013 I think and have a history of FAI, which I have did some distraction work but it didn't really alot, maybe slight release but not fully gone.

I made mistake my hip hurts when knee is bent like sitting on the floor and I have to get up and therefore contracting my hips so I hold stuff to get up to avoid any more stress on the hip and the pain of 6 out of 10
« Last Edit: December 02, 2021, 08:12:48 am 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/

FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1751 on: December 02, 2021, 10:48:32 am »
+1
Kelly Starrett has a lot of vids on the topic, i would look up "hip release kelly starrett" on youtube. But i think its important to try to identify where exactly the problem is coming from. But if you cant, just following along with some of his hip release and mobility vids might help

One concept he teaches is "upstream, downstream". If the difficulty is with your hip, you could try rolling your core+back (upstream) and your quads,groin,hams (downstream). So basically the muscles surrounding the problem area even if they are not directly connected to the problem area. But if thats too much massage to do, i would just focus on the muscles that are in the same plane as the problem area. So for example if the problem is with your hip flexor it might make more sense to roll quads, abs, tfl because they are all on the front side of the body. But if the problem is around the glutes it might make more sense to roll part of the back, QL, hamstrings and outer glutes since they are closer to the back of the body.
« Last Edit: December 02, 2021, 10:56:38 am by FP »

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1752 on: December 02, 2021, 11:44:20 am »
+1
the TFL runs from the hip bone, side pocket area down to the IT band, it pulls on it

You can release it by pressing a massage ball against that area while standing against a wall, it should hurt if it's tight.
Run the ball from hip down to IT band.
And then lie on the ball when you want more pressure
Mine took 2 weeks everyday for a few minutes, before it stopped hurting....




There are several ways to stretch the TFL, as it has many functions
pull the thigh forward as a hip flexor, outwards and rotate the leg inward
So a full stretch is by doing the opposite of all the above at the same time

Leaning against a wall, bench, railing, or similar, lunge and pull the leg, straight behind you like a hip flexor stretch, but pulled towards the opposite side, with feet rotated outwards, while leaning your torso to the opposite side as well

Like this but keep feet pointed down to the floor and rotate outwards, and leg goes diagonally behind you
Not unlike a penultimate leg push in a running jump




another, but I prefer to use the top leg's foot to press down against the side of the bottom leg


also that Yoga sit where you place the legs ontop each other when cross legged
« Last Edit: December 02, 2021, 11:48:37 am by CoolColJ »

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1753 on: Today at 09:42:57 am »
0
I have seen kelly starret's videos and incorporate some squat stretches for the hip before workout as a warm up, got a few tips about hip distraction with bands but every time I squat deep the pain keeps coming back, this is when the hip crease is in line with the thighs and below. Half squats not so much.

The pain I have is the illiopsoas, when you sit down and put your finger on your right hips and lift your knee up the one that sticks out the most is the not the one that is sore which runs down the middle of your quads, but to the left of it, there is another muscle which also contracts and it's in that area.

I will try the downstream and upstream foam rolling and also release and stretch the TFL and see how that goes.

Thanks guys 

Edit: Also this is not a problem doing box squats. there is no pain in my hips, maybe the depth my body is used to is near the half way point a little below, parallel is not possible for my body structure especially I have longer legs than my torso.
« Last Edit: Today at 09:59:22 am 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/