Author Topic: A Journey to Running Fast and Jumping High  (Read 576647 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1875 on: January 04, 2023, 06:59:36 am »
0
Date: 03/01/2023
Soreness: normal muscle fatigue from lifts

Condition: on leave, gym in the afternoon with slight chest infection, new year new phase, so thought to go with something comfortable weights, turns out it wasn't lol

Warm up
   Cycle machine
   Mobility and activation stretches

Workout
   Deep half pin concentric squat, thighs a little above parallel
      - 1 x 3 @ 20kg
      - 1 x 3 @60kg
      - 3 x 3,3,2 @100kg - def not comfortable
       Failed on last rep of last set
      - straight after 5 reps of 80kg

      Contrasted with general box squats at 1/4 squat to 35ish inch box for 3 reps, not difficult.

   Bent legs calf raises on leg press
      - 3 x 10 @130kg

   Shoulder press empty bar x 20

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 #1876 on: January 06, 2023, 03:31:25 pm »
0
Date: 05/01/2023
Soreness: none

Condition: Evening workout, felt more comfortable and energetic.

Warm up
   cycle machine
   activation and mobility stretches

Workout
   Concentric deep half pin squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 3,3,4 @100kg - much more comfortable

   contrast with single leg box jumps

   bent leg calf raise on leg press machine

   seated power snatch 3 x 5

   weight swings with dumbbells followed by light weight plates

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 #1877 on: January 16, 2023, 07:39:21 am »
0
Date: 15/01/2023
Soreness: hips a little tight and sore when walking/ extending hips forward.

Condition: it was not bad outside, little dry, mild winds. 1hr 30 min session, which 30 min is taken by the warm up lol

Warm up
   treadmill power walk
   dynamic drills followed by static stretches for activation

   sprint drills - a little brief

   sprint start 2 point each leg

Workout
   stair broad jumps incrementing the further I went up - 2.5 steps, 3 steps, 4 steps, 4 steps, 4 steps. amount of steps I covered on each jump up the stairs
      - 1 x 5 @ 5 jumps distance as above

   continuous broad jumps for 10m, covered in 4 jumps x 5

   5 x 10m sprints - emphasis on pushing hard out of the blocks and each step after, aim is for technique

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 #1878 on: February 02, 2023, 10:41:14 am »
0
Date: 29/01/2023
Soreness: shin splits

Condition: slightly cold and windy

warm up - 15 mins
   cycling
   dynamic and activation static stretches

Track warm up - 45 mins
   sprint drills
   sprint starts 2 point stance

Workout
   stair jumps - continuous jumps starting 2.5, 3, 4, 4, 4
      - 2 x 5 reps of entire steps

   medicine ball under hand forward throw
      - 2 x 5 throws - landing 7m @10kg balls

   sprints
      - up to 3m - took 3 steps
      - up to 7.25m - took about 6 steps

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 #1879 on: February 03, 2023, 06:55:12 am »
0
Date: 03/02/2023
Soreness: shins really sore, shin splints

BW: probably still 72kg

Condition: cold outside but not really slippery

Warm up
   cycle
   activation and mobility stretch

   light track warm up
   sprint practice - causing shin splits, was doing start after start and performance going down, so frustrated but stopped. need to cut Tuesday sprint practice off to give running a break especially on spikes always on the balls of my foot.
   
Workout
   deep half pin squats
      - 1 x 4 @20kg
      - 1 x 3 @60kg
      - 1 x 2 @100kg
      - 3 x 3,3,4(+3) @120kg - fatigued on last set so failed 5th rep, so re-racked and did it again for 3 more reps

   bent knee calf raise on leg press
      - 3 x 10 @190kg

   seated power cleans
      - 1 x 3 @20kg
      - 3 x 3 @50kg

   dumbbell front and reverse straight arm raises
      - 1 x 3 @5kg each hand
      - 3 x 5 @10kg 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

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Re: A Journey to Running Fast and Jumping High
« Reply #1880 on: February 07, 2023, 05:32:06 am »
0
Date: 05/02/2023
Soreness: shins slightly

Condition: sunny, slightly windy and slightly cold.

Warm up
   cycle warm up
   dynamic followed by static stretches for activation and mobility

   track warm up

   sprint drills - a walk, a march, a skip, a switch skips, b skips, b switch skips, a triple switch skips, b triple switch skips, a runs 80m

Workout
   step jumps
      - 1 x 5 x 2.5,3,4,4,4 step jumps
      - 1 x 5 x 1, 2, 2, 2 large step jumps - 1 step equivalent to 2 horizontal and vertical steps.

   medicine ball underarm throws
      - 3 x 3 @10kg

   sprint start 2 point stance warm up

   acceleration technique work
      - explode out from the block and push out as hard as I can x 3
      - push out from start as hard and then push hard from first foot strike x 3
      - push out, push hard on first 2 steps x 4
      - push out, push hard on first 3 steps x 4
      - time was up at this point.

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 #1881 on: February 14, 2023, 03:59:42 pm »
0
date: 14/02/2023
soreness: shins
BW: 72.5kg

Condition: Got to the gym 6pm and had until 7:30pm, mildly cold outside. Gym almost empty.

Warm up
   cycle
   stretches for activation and mobility
   above took me 15 mins

   track warm up very brief
   2 point sprint starts
   3 point sprint starts
      - 2 x explode out
      - 2 x explode out and drive feet back or quickly drive knees forward - 2 reps for each variation

   above took me 45 mins?!

Gym workout

   quarter squats
      - 1 x 5 @20kg
      - 3 x 5 @100kg - easy as expected - shins sore from running - so taking weights lightly before building up

   leg press knee 90 degree bent quick calf raises
      - 2 x 20 @150kg

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

   bench press
      - 1 x 20 @30kg

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 #1882 on: February 16, 2023, 04:14:01 pm »
0
date: 16/02/2023
Soreness: shin mild

Condition: got to the gym late, jumper zipper broken and I can't open the gap to put it back in place and close the gap as its very loose that the gap opens up when using zipper

warm up
   cycle
   activation and mobility stretch
   track warm up
   start practice - track a little too slippery to go full effort

workout
   quarter squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg

   leg press calf raise bent knees
       - 2 x 20 @170kg

   box power cleans
      - 1 x 3 @ 10kg
      - 1 x 3 @40kg
      - 3 x 3 @60kg

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/

FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1883 on: February 16, 2023, 06:17:11 pm »
+1
Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1884 on: February 17, 2023, 05:31:14 am »
0
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

But I can def feel it in the legs, the reason for what you said is because when you go deep, you can understand how far too lean then slight adjust as you go down, but when it becomes higher squat, it's harder to know the correct lean and it can be too far back or too far forward. So when squatting sometimes we just lean forward just to hit the pin and then go up.

But I use pin for the safety so I can readjust when going up, just have to be careful going down.

I plan to switch to box squats and then BSS with trap bar deadlift.

Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in
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 #1885 on: February 17, 2023, 07:53:32 pm »
0
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

But I can def feel it in the legs, the reason for what you said is because when you go deep, you can understand how far too lean then slight adjust as you go down, but when it becomes higher squat, it's harder to know the correct lean and it can be too far back or too far forward. So when squatting sometimes we just lean forward just to hit the pin and then go up.

But I use pin for the safety so I can readjust when going up, just have to be careful going down.

I plan to switch to box squats and then BSS with trap bar deadlift.

Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

I guess that could be true, i just meant that with a partial squat you can add weight faster than with a full one and when the weight becomes high enough the back becomes the limiting factor. But as long as its working for you

Edit: yeah i dunno lol maybe not
https://youtu.be/HvzWB9EDZkA
« Last Edit: February 18, 2023, 07:46:31 am by FP »

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1886 on: February 19, 2023, 12:47:46 pm »
0
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

But I can def feel it in the legs, the reason for what you said is because when you go deep, you can understand how far too lean then slight adjust as you go down, but when it becomes higher squat, it's harder to know the correct lean and it can be too far back or too far forward. So when squatting sometimes we just lean forward just to hit the pin and then go up.

But I use pin for the safety so I can readjust when going up, just have to be careful going down.

I plan to switch to box squats and then BSS with trap bar deadlift.

Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

I guess that could be true, i just meant that with a partial squat you can add weight faster than with a full one and when the weight becomes high enough the back becomes the limiting factor. But as long as its working for you

Edit: yeah i dunno lol maybe not
https://youtu.be/HvzWB9EDZkA

Adding a box makes even more safer imo, you have a box to aim for rather than trying to guess the lean and the angle when descending. But I plan on doing that, what asafa is doing, but they seem to have the box quite high.
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 #1887 on: February 19, 2023, 12:56:54 pm »
0
Date: 19/02/2023
Soreness: shins were sore but after some rest they have cooled down

Condition: sunny, but temperature was changing cold and warm, dry track and recorded session to try out 2 cues for a fast first step.

Warm up - 15 mins
   cycle
   dynamic stretches

Track warm up  - 45 mins
    hurdle mobility walks for hip mobility
    a walks, skips, b switches, fast switches, high knee jog, 120m a run just trying to maintain it
    sprint start practice 2 point and 3 point
 
Track workout - 45 mins
    sprint starts just explode out x 2
    sprint start and quick knee drive of back leg x 2
    sprint start and powerful quick feet drive down x 2
    sprint start with quick knee drives up to 3m x 2
    sprint start with powerful leg strikes up to 3m x 2
    sprint start with quick knee drives up to 6m x 3
    sprint start with powerful leg strikes up to 6m x 3
    sprint start with quick knee drives up to 9m x 2
    sprint start with powerful leg strikes up to 9m x 2
    sprint start with quick first knee drive of back leg and powerful remaining strides 10m x 2

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 #1888 on: February 22, 2023, 04:40:09 am »
0
Date: 21/02/2023
Soreness: shins and achilies, hamstring behind knee a little something

Condition: gym busy, track slightly cold and dry. Got to the gym at 5:50pm and finished at 7:40

Warm up
   cycle
   stretches for activation and mobility
   10 min

   track warm up - brief
   120m upright light run to maintain form - like an A run
   sprint start 3 point practice fast knee drives - sometimes I would drive before fully extending, so had to fix that.

   note: went inside gym and it was 7:00 and every equipment was being used, so went back out for more practice and my shins to take more battering lol, but I rest a few mins after every runs

Workout
   got inside at 7:30 and 1 rack empty, so did a quick workout
   
   quarter pin squats
      - 1 x 3 @20kg
      - 1 x 20 @100kg

   standing calf raises
      - 1 x 20 @100kg

   shoulder press
      - 1 x 20 @20kg

   twist crunches
      - 1 x 20 each side

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 #1889 on: February 24, 2023, 04:28:24 am »
+1
Date: 24/02/2023
Soreness: shins and lower calves

Condition: a little cold and track surface a little slippery

Warm up
   cycle
   activation stretches
   track warm up
   sprint start practice

Workout
   quarter squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 2 @140kg
      - 2 x 3 @180kg
      - 3x 0,0,2 @200kg  :personal-record:
      Note: I failed the first 2 sets due to confidence of the weight being quite high even though the unracking and stabilising was good, the failure wasn't too heavy it's like my body gave up too quick, but last set I managed 2 quite comfortably and then again failed on 3rd set. But even though a PR, I felt I could go heavier but my confidence will be even lower that high chance of failing. Used the bounce because of the weight of the barbell when it hits the pin.

   leg press calf raises at knee bent
     - 1 x 15 @190kg
     - 1 x 15 @170kg

   overhead lying down barbell lifts for lats, like skull crusher go all the back keeping elbow bent until triceps parallel to ground.
      - 1 x 20 @15kg

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
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Measuring reminder:
5 toe to heel steps = 148cm
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�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/