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Antibiotics took its effect, see the point of infection, top of my lower feet near the little toes maybe when my foot rubs against the carpet, skin doesn't take too kind with carpet and rashes up but this was another level. Lots of lose skin near the toes and now applying spray to repair loss of skin in that area.

Also yesterday, since I am in Belgrade I got opportunity to attend the day 2 afternoon session of 60m final of Belgrade indoor athletics 2022, first major champs attended in person.seats were sold out, managed to get back seat and view was still good.

Date: 24/03/2022
Soreness: DOMS from Tuesday felt yesterday

Condition: legs were sore and thought of making today an explosive version of the Tuesday workout.

Warm up
   General warm up

Workout
   Explosive front leg elevated ME Bulgarian split squatj umps
      - 3 x 5 each leg @40kg total weights a on bar

Explosive single leg back extension overhead kettlebell Swings
      - 2 x 7 each leg @ 12lg kettlebell

Dumbbell overhead press
      - 1 x 9

Core work i.e side planks
   

Have moved to Pristina, Kosovo the next point of work in this trip and final trip as my length of stay is till April.

Hotel a little less modern and less spacious for sprint starts and gym is mainly treadmill cardio and pulley machine.

But they have a swimming pool, which I can probably think of some hydro workout.

Also some broad jumps
Snatch jumps - was wondering what's the point of power snatch complex technique for quick power development rather than an explosive deadlift jump lifting bar to overhead or clean without complicated hip contact.

I would think the hang power snatch has the most specificity because it has triple extension just like sprinting and I would think since you have to get the snatch up higher it would be closer to sprinting on the force velocity curve than a clean. I think its arguable though because sprinting has pretty different mechanics: its only 1 leg at a time and the force generated isnt just up and its done with lots of momentum.

I have heard some coaches think the oly lifts are too complex for sport training and too much time goes into mastering technique that makes them not worth it.
Im sure you could do high pulls or even jump half squats and the carryover to sprinting would be similar. If anyone disagrees feel free to comment.

I did hang power cleans (and a block variant) for probably several years. I think they are ok for sprinting, pretty decent for jumps. Getting to a half decent technique took a while though and this was just the hang version. A few months ago i was messing around with a strapped high pull variation and i thought it was useful to not have to focus on catching but instead focus on generating as much force as possible.

I looked over the last few pages and I think something you shouldnt forget to do is chest and lat work. You have a lot of shoulder work and thats important as well but if you consider sprint motion the ranges of motion where the most power has to be generated are at the extremes where the arm changes direction (hip pocket and eye socket) and i think the prime movers for changing direction and moving the arm back at that RoM would be done by the lats and the other way would be the chest and shoulders.

If you have a block where you are focusing on power, depth jumps, bounds and hurdle hops might be helpful. Im assuming you are focusing more on strength atm

What helped me a lot personally was a lot of hip flexor training, especially the eccentric. So stuff like deadbugs. And i do leg raises off of a bench to get more RoM (also more specific to sprinting) and focus on controlled eccentric and explosive concentric. Reverse crunches are ok , i like that you can really control the loading, but i think they are less specific with the RoM.

OK great thanks. My current routine is 2 days strength/explosive training and 1 day speed. 2nd day sometimes is more power and explosive if plan changed due to circumstance at that time.

I really would like to strengthen my hip flexor but are easily strained. But like leg raises off bench.

Some more stuff about hip flexors i dug up from the log. If yours get hurt easily i would take it easy and maybe do light, slow ecc might help with rehab.

T0ddday quote

For decline situps I am talking about the following exercise.  Grab a 45lb barbell.  Hold it behind your back like a backsquat*.  Get in a 45 degree decline bench and keep your abs and back tight and lower controlled till you touch your upper back only to the bench and rise back up to sitting.  Flex hip flexors to bring body up.  Yes it is an ab and hip flexor exercise.  They are a team!  Most people cannot do even one rep.  Almost all good sprinters can bang out 5-10 of these the first time they learn it

LBSS reply

my n=1 is that heavy weighted decline situps fuck up my back if i do them too frequently or too intensely. much prefer toes-to-bar; ab wheel rollouts also good.

T0ddday reply

As far as sit-ups terrible for the back - I don't totally agree.  Sure loading with your back on a decline crunch puts a ton of compressive force on your spine, but then again you can keep your spine straight and bend from your hips - especially of the negative.   Sure, you need a strong back, you need strong hip flexors.  This is why I don't favor them as a volume exercise.  Get your volume in with decline leg raises with a dumbbell.   If an athlete is to do 100 reps of abdominals I'll have them do about 10-20 reps of heavy decline sit-ups or negative holds, then around 50 reps of some leg lift variation, then about 30 reps of some type of static hold or anti extension work...

Tried decline sit ups and if aim is hip I think is more risk then reward.

Putting weight behind head rotating shoulders already puts your back at the natural curve and then lowering back even when contracting abs is not enough to counter the weight at that point. Like a see saw.

E.g let's say weight is 5kg and then the weight is multiplied by the distance to the Lower back which is already at a natural curve will put alot of pivotal force on the spine and causing major hyperextension of the back and load.

Very dangerous, not seeing any reward for hip flexor, could be better achieved through other means.

I tried 5kg, as soon as I start lowering contracting the ab, the upper back has no musculature that can support it with the lower back like the abs, my upper body continued lowering while my lower torso was maintaining angle and therefore rounding of the lower back and then I stopped. At 2.5kg I could lower myself but couldn't stop my lower back from curving even then. Even at bw back curves. It's just physiologicaly not possible to prevent lower back curving.

I need to find a way to improve elasticity of hip flexor from a quick snap action from full flexion bringing knees up and then once fully flexed bring back down in a quick motion. Just that conscious effort to do it slows it down a little, else sacrifice rom to get back and that is a fail

Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion

My last post was just ranting on how dangerous the actual exercise is, I would never progressively overload it. Not actually aimed at you or toddaayy. I just do not understand how he could do that with 40lb behind his head without curving spine.

But second point you can actually bulk up your hip flexor? With the leg raise of the bench or just normal leg raise. Is it isometric one? Tell me more. Would this mean having more muscle motor units to recruit. I would assume an explosive version could help recruit or activate the type 2 muscle fibres. Fast twitch. Sorry it felt like a personal attack at you, more so towards the exercise trying to break my spine lol.
I think it was that statement about good sprinters should be able to do decent weight making me feel like I must be a poor sprinter if I can't do them.