Author Topic: A Journey to Running Fast and Jumping High  (Read 572417 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1845 on: August 06, 2022, 08:17:21 pm »
0
Maybe there's hope yet. A little more practice on the lean and have to say look good not including the heel not low and the weird arm movement but lean is not that bad.

Video of today's session not including the hundreds of three point start practice. Also I have this problem of when in set position my mind goes blank and have to try and tell myself the plan which takes time my thumb becoming painful lol and then just run out, out of pain. So I try and do countdown not always works but sometimes it does.

Edited on phone, which was cool.
<a href="http://www.youtube.com/watch?v=uxFem2I0JrU" target="_blank">http://www.youtube.com/watch?v=uxFem2I0JrU</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 #1846 on: August 16, 2022, 05:08:49 pm »
0
Date: 16/08/2022
Soreness: side below ankle was sore for upright running but not for acceleration

BW: 69.5kg - yikes, big gain in weight

Condition: Finish work late again, tired but managed to get myself to the gym at 6:00 and ignored my usual finish time but 30 mins past it.

Warm up
   bicycle
   activation and mobility stretch

   sprint warm up
   sprint starts

Workout
   single leg raises seated on bench 4kg kettlebell on end of feet
      - 1 x 20 each leg @4kg

   reverse lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbell in each hand
      - 1 x 20 each leg @25kg dumbbell in each hand

   no contrast work

   single leg RDL split stance
      - 1 x 3 @30kg
      - 3 x 6 @50kg each leg - thought I could do 20 but p chain fried from reverse lunges

   bent over rows barbell
      - 2 x 7 @50kg

cool down
   stretch

comment
during sprint warm up, when doing the a runs, my ankle were sore and couldn't handle the stress and would be painful to continue running, so had to stop.
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 #1847 on: August 18, 2022, 04:21:09 pm »
0
Date: 18/08/2022
Soreness: quads from power cleans but others are doms from tuesday
BW: 69.1kg

Condition: Not that late from work, 6pm to gym and left at 8pm.

Warm up
   stationary bike
   activation and mobility stretches
   sprint warm ups
   sprint start practices

Workout
   some time wasted in thinking of what to do with the equipment available as alot of equipment being used.
 
   barbell pillars sort of thing to squat from - squat jumps to full depth at the bottom to the jump
      - 1 x 3 @20kg
      - 3 x 5 @40kg

   contrasted with drop to full squat depth and then jump up
      - 3 x 3 @holding 10kg plate

   power cleans - two version, the normal power clean where you hit the bar with the quads on the way up and the other version basically explosive deadlift jump and lift bar to continue bar form the momentum of the jump but legs tired.
      - 1 x 3 @10kg
      - 3 x 5 @70kg

   lat workout lying on bench and bring bar overhead with elbow fixed at 90 degree and bring back in front
      - 2 x 7 @10kg on ez bar which maybe is 10kg

Cool down
   stretch
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 #1848 on: August 20, 2022, 05:36:12 pm »
0
A 2 hour and a half speed session, 1 hour spent trying to stay low and project out horizontally but it just made my hunch over and made my arms f*d up and then last hour was sled session and went back to my old stance of semi aggressive lean but too much air time for my feet.

My last set of sled run, which is 2 runs with 40kg weight and then 2 x runs without. I'm not putting any power into the ground when pushing back, don't know why.

<a href="http://www.youtube.com/watch?v=kjuZKkbn0WY" target="_blank">http://www.youtube.com/watch?v=kjuZKkbn0WY</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 #1849 on: August 22, 2022, 02:08:13 pm »
0
A couple of thoughts on how I can implement strength at low knee angles that is effecting my sprint start, the take off angle and angle of torso isn't bad it's the angles of my knee when driving my legs back to push the track and propel me forward.

I was thinking of overcoming isometric deep squat contrasted with low box squats or front leg elevated overcoming isometric reverse lunge where I push up and forward from the bottom position contrasted with low box squats or reverse lunge or squat jumps and jumping switching lunges.

For the track, the acceleration ladder or tape drills. But instead of from a 3 point drill, it would be from a 2 point drill because I will put myself at the angle required and then focus on driving forward as with 3 point stance I will waste alot of energy in stabilizing and holding set position before coming out of the start and being technically unprepared as with the 2 point start I feel better prepared and mechanically stronger.

When I run up stairs, they feel good, I can run them nicely at nice knee angles driving down but can't get the same effect on the ground.
« Last Edit: August 22, 2022, 02:10:00 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1850 on: August 25, 2022, 05:31:26 pm »
0
Date: 25/08/2022
Soreness: knees sore only when squatting but quads feel fatigued.

BW: 70.1kg - back to over 70kg again.

Condition: wet conditions due to rain

Warm up
   running on treadmill 9km/h for couple mins
   activation and mobility stretches
   sprint warm ups

Workout
   practice sprint starts by aiming to keep feet low for as long as possible before lifting it up. tricky so started from walking 2 point stance, which felt right.

   overcoming isometric barbell lunge from bottom position with elevated front leg and pushing against immovable object with knee at 90 degrees.
      - 3 x 7 seconds @20kg barbell on to pin

   contrasted with eccentric bw lunge jumps from bottom position up on to a box
      - 3 x 5 each leg @bw

   contrasted with single leg box jumps
      - 3 x 3 each leg

   power snatch - basically an explosive deadlift jumps and guiding barbell up as high as possible
      - 1 x 3 @20kg
      - 1 x 5 @40kg
      - 3 x 3 @70kg - bar gets chest high

   dumbbell shoulder work x 20 for different variations

Cool down
   stretch   
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 #1851 on: August 28, 2022, 04:30:20 am »
0
It's frustrating to doing one thing to later find out that it's wrong and inefficient and there is a better way to do it. A lot of time wasted. One of the hurdlers there was giving advice about starts.

I just found out that when coming out of the blocks, don't try to explode out horizontally as the body will always follow shin angle and will never be as horizontal as I would like but if I try and explode out horizontally I am applying force through the shin angle and the body will still be the same angle. It was head's angle making me think, tricking me, into thinking I was more horizontal than I really was. But instead aim for the sky diagonally I felt a lot more power this way too but will need to practice into transferring that power into the following steps. This also allows me to get full extension also with the hips projecting forward too.

Below is comparison of the two ways of coming out of the start.



The angle is about the same. onto another cue to practice. now I will put my previous cues fast explosive opening and closing of the distance between the two legs.

Legs were fatigued after yesterday's session.
« Last Edit: September 03, 2022, 03:49:25 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1852 on: September 03, 2022, 03:48:07 pm »
0
Quads super sore after warm up and sprint starts then sled drags which may be the reason why unloaded sprints after didn't feel fast.
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 #1853 on: September 05, 2022, 05:13:57 pm »
+1
Back to the paused squats again for increasing strength in the hole and quad strength.
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 #1854 on: September 07, 2022, 04:49:19 am »
0
Date: 06/09/2022
Soreness: none but legs feeling fatigued today

BW: 69.8kg iirc

Condition: It had rained previously but had stopped a while, until as I started warming up for track it rained and then into a full on shower. So waited for it to stop and then I got to run in spikes, trying out different things.

Warm up
   stationary bike
   stretches for activation and mobility
   sprint warm up
   sprint start practices - I know how to have an aggressive start, need to practice to get quick first step but also the aggressive start only lasts a few step before I start to slow if I try continue aggression, so i'm thinking aggressive start for 2 to 3 steps and then transition to a normal acceleration so it's smooth transition instead of slowing down and then speeding up again.

Workout
   1 x 20 seated single leg raises with kettlebell attached to feet at 4kg

   Paused full squats
      - 1 x 1 x 3 seconds @20kg bar
      - 3 x 3 x 3 - 5 second holds @60kg

   contrasted with single leg jumps on to bench x 3 each leg

   overcoming isometric single leg calf raise against pin on edge of plate
      - 3 x 7 second holds @60kg bar

   single leg hip thrusts with barbell
      - 3 x 5 each leg @40kg

   overhead shoulder press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch
   

   
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 #1855 on: September 09, 2022, 04:57:02 am »
+1
Date: 09/09/2022
Soreness: quad/hip

BW: 69.8kg

Condition: More rain and therefore more practicing sprints in spikes

Warm up
   treadmill - large walks at 6mph as bike was being used
   activation and mobility stretches
   sprint drills - brief quick
   sprint starts practice

Workout
   standing knee drive using cable at 15kg x 10

   paused deep squats - the pause at the bottom takes some stress away from the hips surprisingly, a good surprise that I can squat without hip problems, I think it's the concentric to eccentric action of the hips at deep with heavy loads hurts my hips but pausing at the bottom, puts tension off my hips even though after hips are a little sore but not that it stops me from doing it again.
      - 3 x 3 x 3 second pause @60kg

   paired with seated box jumps bw at highest box there, which I think is 35 inch x 3 reps

   isometric single leg calf raise on leg press - use 2 legs to lift weight up and then switch to one leg at top of calf raise position and hold it.
      - 1 x 3 x 3 second holds each leg @110kg
      - 3 x 3 x 3 second holds each leg @130kg

   power clean
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 3 @80kg

   straight arm weight swings opposite directions till straight in front and behind as far as I can raise it
      - 1 x 3 @3kg dumbbell in each hand
      - 2 x 7,10 @8kg dumbbell in each hand

cool down
   stretch

finished in good time.
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 #1856 on: September 11, 2022, 09:55:33 am »
0
Date: 11/09/2022
Soreness: quads, hips a little left side
BW: 70.1kg

Condition: Slightly wet so could do warm up with flats and then when doing max effort sleds and sprints I used spike. going to focus on power for first couple of months before switching to med 30m sled sprints

Warm up
   stationary bike warm up
   dynamic followed by static stretches for mobility and activation
   
Track:
   arm stretch walks
   calf, heel and heel toe walks back and forth 10m except for last one, which is just forward
   a walks, a skips, a march, switch skips, 3 switch skips, b skip, dribbles, quick knee step overs mid relaxed runs, etc.
   acceleration bounds
   slow sprint start 3 point stance, walk out to a gradual skip
   
Workout
   2 point stance cone drill sprints
      - I place a cone 3 steps heel to toe for first step, then sprint out to see if I can reach and then next cone 4 steps, and repeat till I reach 7th step which is a little over 10m, obv I can't reach it but I try and get as close as possible with reaching
   3 point start cone drills, then I placed fixed cones for those positions and then practiced, not as good as the 2 point stance, but with relaxed bounds I can achieve near it but it's slower than a full on sprint.

   heavy sled pulls - since it is heavy and aim is power, my focus was just pushing.
      - 3 x 10m pulls @50kg + sled

   I contrasted this with unloaded sprints a minute after for 1 to 2 reps, trying to hard to avoid trying again if it didn't feel good

   This session lasted for 2 and a half hours, first hour and a half was the sprint technique and cone drills. I video recorded this session just to see how close I am to the cones.

Cool down
   stretch 
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 #1857 on: September 17, 2022, 04:38:00 am »
0
Heavy sled session video after the sled, was comparing the 3 point start and the standing start and my standing start seem to be a little faster than my 3 point start.

<a href="http://www.youtube.com/watch?v=gXsVpKLJ7Bg" target="_blank">http://www.youtube.com/watch?v=gXsVpKLJ7Bg</a>

Tomorrow will be my final attempt at the sprint start as I may have gotten comfortable with the new start and then get feedback for it.

My deep paused squats are coming along slowly. keeping the feet not too wide to avoid hurting my hips helps a little.
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 #1858 on: September 17, 2022, 03:41:46 pm »
+1
It seems like your hips are pretty high at the start, so you can't drive your legs as well

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1859 on: September 17, 2022, 05:07:34 pm »
0
It seems like your hips are pretty high at the start, so you can't drive your legs as well

I think because I'm hamstring dominant I lift my hips high.
I also am landing flat footed too, weak ankle stiffness.

But I am getting times of 1.85s 10m. But standing start is around 1.77s.

Maybe I'm still trying to come out too low to project myself. I will try a lower hip at the start and see what happens.

Going to Belgium next week so will see what opportunities present themselves.
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/