Author Topic: A Journey to Running Fast and Jumping High  (Read 340170 times)

0 Members and 1 Guest are viewing this topic.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1860 on: September 21, 2022, 02:08:21 pm »
+1
Date: 21/09/2022
Soreness: Strained my groin Sunday but it was light as squats felt OK with them.

Condition: I'm in Belgium now and using hotel gym which was packed but got from equipment to equipment. They had seated calf machine, hyper machine, squat rack and strange cardio machine which mimics front side mechanics of drive phase in sprinting, which was cool but not going to get much power and quickness but strength and endurance.

Warm up
   Seated pedalling machine
   General mobility and activation stretches

Workout
   Paused squats
      - 1 x 3 secs @20kg
      - 1 x 2 x 3 secs @40kg
      - 1 x 3 x 3 secs @50kg
      - 1 x 3 x 3 secs @60kg
      - 1 x 3 x 3 secs @70kg
      - 1 x 2 x 3 secs @75kg

   Seated calf raises single leg and double leg
      - tried different weights and on its own is 11kg which when adding 10kg total my legs cramped on single leg calf raises so did 2 legs and 20kg.
      - 3 x 5 x 3 secs hold on top @33kg

   Single leg hyperextension with slight pause on top holding weight free hanging
      - 1 x 3 each leg @ bw
      - 1 x 3 each leg @15kg plates
      - 3 x 5 each leg @42.5kg dumbbell

   Ab crunch machine like the cable reverse crunches but you sit  and hold a handle above and pull that down contracting your abs.

Cool down
   Stretch

Comment
Big but crowded gym and it has cool equipments but no deadlift or Olympic platform. But there is a running track near by free. So my trip is sorted. Now need to maintain diet especially since I am cooking and miss out tea and lunch just breakfast, snack and dinner. Snack sometimes missed. First couple days so have to adjust and buy grocery.
     
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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1861 on: September 27, 2022, 03:25:20 pm »
0
Date: 27/09/2022
Soreness: none much except left hip/groin niggling

Condition: Gym a little less crowded so I could get my workout done. Took 1hr 30min, as no pre running

Warm up
   Seated cycle
   Mobility and activation drills and stretches

Workout
   Paused squats
      - 1 x 1 x 3 sec @ bw
      - 1 x 2 x 3 sec @ 60kg
      - 4 x 2 x 3 sec @ 80kg
   
   Seated calf raises issues hold
      - 1 x 3 x 3 secs each leg @10kg
     
   Double leg iso Seated calf raises , single leg puts stress on my upper quads as padding not that strong that my quad goes through and hurts
      - 1 x 3 x 3 secs @36kg
      - 3 x 3 x 3 secs @61kg

   Single leg isometric hyperextension hold at top
      - 1 x 3 x 3 sec @ Bw
      - 1 x 3 x 3 sec @ 15kg
      - 3 x 3 x 3 sec each leg @25kg dumbbell held near chest

   Hip adduction and abduction work @90kg and 53kg for opening and closing respectively

   Bent over rows
      - 1 x 3 @20kg
      - 2 x 7 @50kg

   Kneeling reverse curls with cable as machine doesn't round back at all, down and each side for lat work
      - 2 x 7 @50kg

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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1862 on: September 29, 2022, 05:35:15 pm »
0
Paused squat, iso Seated calf raises and power cleans. Got some tips by some trainer there on my power cleans.

Next week is Deload session, drop squat weight by 20kg.

Man belgium is expensive, 40 euros for 1 session on the good running track so I will stick to the free track, which had a bump on one of the lanes. But it's rubber track after further inspection.
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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1863 on: October 01, 2022, 05:05:42 pm »
0
Sprint session in Belgium, free track which has bumps on it lol but only one side. The warm up went well and some practices but was getting tired very quickly and last about an hour then the sprints felt good technically I guess but lacked power or explosiveness maybe the heavy squats on Thursday or the Ab workout yesterday. One run almost ran into someone not looking but they just passed. Last run felt good a little weak out of the blocks but accelerating mid way.
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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1864 on: October 28, 2022, 07:55:52 am »
+1
Date: 27/10/2022
Soreness: left quad was sore that I felt it in my knee, others alright
BW: 68.7kg

Condition: It was surprisingly nice temperatures last night, gym was crowded so took barbell outside.

Warm up
   bike machine in gym for a couple minutes
   mobility and activation stretches

   Track warm up

Workout
   light comfortable sprint starts
   
   paused full squats w/ 3 second hold at the bottom
      - 1 x 3 @20kg
      - 1 x 1 @60kg
      - 3 x 2,2,3 @80kg

   this was contrasted with a step off the box drop jump, over a bench and then instantly jump onto a 30 - 35 inch box x 3

   single leg romanian deadlifts with back leg couple steps behind
      - 1 x 3 each leg @20kg
      - 3 x 5 each leg @70kg

   this was contrasted with like a single leg power snatch, same position as above and then accelerate when bar passes knee, upper thigh hits bar as hip moves forward and then extend hips and bring back leg forward up and to a box, knee high. x 3 @20kg

   upright barbell rows
      - 1 x 20 @40kg - took a breather after 12 before continuing.

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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1865 on: October 29, 2022, 10:50:07 am »
0
Date: 29/10/2022
Soreness: left quads, still sore from Thursday workout, deep squat, single leg rdl and then the single leg snatch to step on box got my quads beat. May have to do one on one day.

Bw: lo battery no measurement

Condition: wet and breezy day, got warmer as the day progressed but used spike as track slippery.

Warm up
   Cycle
   Mobility and activation and dynamic stretches
   Track warm up, quads too sore to get an effective warm up drills

   Sprint starts 60% effort quads sore, 2 point start each leg

Workout
   Sled drags
      - 5 x 10m sprints @60kg plus sled and opposite leg sprint back with sled too.

      Note: quad got better as the sled progressed but could only muster 80% unloaded sprints after due to quads

   Core workout last minute before gym closing

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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1866 on: November 10, 2022, 04:32:09 pm »
0
Date: 10/11/2022
Soreness: slight soreness, left side of abdomen, core and lower back
BW: 69.7kg

Condition: Drove from work directly to gym, as time wasted going home first, 1hr 30 min of free time

Warm up
   bicycle machine
   activation and mobility stretch

   Track warm up
   sprint starts light as slippery
   400m light run x 1 - will do this every gym session to slowly increase lung capacity but allergies/hayfever makes it difficult

Workout
   Paused Full Squat
      - 1 x 3 @20kg for 3 secs pause
      - 1 x 3 @60kg for 3 secs pause
      - 3 x 2,2,3 @85kg for 3 secs pause

   contrasted with single leg depth jumps onto a another box x 2 each leg

   overcoming isometric single leg calf raise
      - 3 x 1 @7 secs hold empty bar against safety pins

   hip hinge hang snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg
      - 1 x 3 @50kg

   bent over butterfly with dumbbell
      - 1 x 4 @4kg dumbbell in each hand
      - 2 x 7 @8kg dumbbell in each hand

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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1867 on: November 14, 2022, 05:41:44 am »
0
Date: 13/11/2022
Soreness: shins, left hip tight

Condition: It was a little cold so wore jumper and brought spikes as floor slippery. Run's didn't feel right.

Warm up
   bike machine
   dynamic warm up
   sprint warm up drills

Workout
   3 x 10m sled sprints @50% BW 30kg
   contrasted with unloaded sprints

   Note: sleds maybe a little too heavy to go full out sprints on, so should have toned down on speed of legs i.e. negative step and focus more on power. This carried over to unloaded sprints too.

   2 x 30m sled sprints @14% BW 10kg
   contrasted with unloaded

Cool down
   stretch

Comment
Was also following the cricket as it was at 8am in the morning and finishes at 11:30 - noon
   
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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1868 on: November 15, 2022, 05:29:33 pm »
+2
Date: 15/11/2022
Soreness: left hips as usual and shins

Condition: Wet as it rained but went from work direct to gym with gym clothes in bag and shoes as I wear steel toe cap at work

Warm up
   cycle machine
   activation and mobility stretches
 
   sprint drills
   400m light run/ above average jog

Workout
   pause full squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 2 @85kg
      - 1 x 1 @90kg  :personal-record:

   Contrasted with step of box and then jump onto a big box x 2, I would use different landing both minimal and land at quarter squat and immediately jump

   overcoming isometric single leg calf raise x 8- 10 sec each leg x 3

   leg curls using cable
      - 1 x 3 each leg @10kg
      - 3 x 5 each leg @25kg

   dumbbell shoulder press
      - 3 x 3 @17.5kg dumbbells in each hand

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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1869 on: November 17, 2022, 09:13:48 am »
0
Chest feeling tight and infected and body pains and low energy. No gym today.
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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1870 on: November 28, 2022, 02:27:46 am »
0
Another sprint session yesterday and even though had back feet bent, I still had to take 8 steps to cover 10m without the cones, with the cones I can take 7 steps. May need to use cones till my body is used to the new stride length.
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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1871 on: December 03, 2022, 04:59:14 pm »
0
Analysis video from my last sprint session.

<a href="http://www.youtube.com/watch?v=6vtDGXh_se8" target="_blank">http://www.youtube.com/watch?v=6vtDGXh_se8</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

  • Hero Member
  • *****
  • Posts: 3854
  • Respect: +1721
    • View Profile
    • Email
Re: A Journey to Running Fast and Jumping High
« Reply #1872 on: December 04, 2022, 09:42:30 am »
0
Date: 04/12/2022
Soreness: quads, shin a little sore

Condition: Cold and windy, track slippery and a little wet and grass slippery

Warm up
   cycle machine
   dynamic mobility stretches
   track warm up sprint drills
   light sprint starts 2 point each leg

Workout
   hill sprints x 1 - failed as too slippery for max effort push so did one less effort runs

   2 x 5 x 10m broad jumps - took me 4 jumps and a small step to cover 10m
   
   step broad jumps x 5 - 7

   5m sprints x 3 x 5 - intention was push as hard as I can

   shock landing from box landing on balls of feet without letting my heel collapse, ankle stiffness x 7

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/