Author Topic: A Journey to Running Fast and Jumping High  (Read 69837 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #30 on: March 29, 2012, 01:41:08 pm »
0
Since i am doing the flying 30m i decided to change it. instead of trying to maintain it i will try and accelerate at upright position. I am able to do this ability, as when i am racing someone and he is as quick as me and he has a head start. it would be logical that the distance between us will remain the same, but i am able to accelerate to catch up.

I have seen the sprinters do this like usain bolt he reaches top speed and he is in line with the others but then he is able to accelerate at upright position which helps him pass his competition.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #31 on: March 30, 2012, 04:55:27 pm »
0
Since i am doing the flying 30m i decided to change it. instead of trying to maintain it i will try and accelerate at upright position. I am able to do this ability, as when i am racing someone and he is as quick as me and he has a head start. it would be logical that the distance between us will remain the same, but i am able to accelerate to catch up.

I have seen the sprinters do this like usain bolt he reaches top speed and he is in line with the others but then he is able to accelerate at upright position which helps him pass his competition.

Bolt's not accelerating at the point where the race opens up (past 60m).  He's at best maintaining or usually just slowing down less than everyone else.

For high level athletes the separation is almost always a result of max velocity and speed endurance.  Bolt hits a higher maxV then everyone else around 50-60m, then he slows down less than everyone else and pulls away from this point, but he is not actually accelerating.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #32 on: March 31, 2012, 07:19:42 am »
0
That is sick. Then it means they must decreasing speed a whole lot faster than he is. in order for it to look as if he is accelerating.

im hoping to get my 60m timed by end of next week to see if i should continue for the next month to reach my goal.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #33 on: April 06, 2012, 04:39:23 pm »
0
Tomorrow is a big day, getting my 60m timed officially with a stop watch. This will tell me whether i should continue or move on to a next workout.

I am aiming for sub 7, 6. anything.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #34 on: April 07, 2012, 03:17:19 pm »
0
Hi

Well i was not able to get sub 7 i got 10.69s. oh well never mind this is why i hate stop watches they always show what you don't want to see.

----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #35 on: April 08, 2012, 04:34:31 am »
0
Wow...you must have been off a bit when you counted in your head.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #36 on: April 08, 2012, 08:11:07 am »
0
Its a conspiracy against me, the person who timed me is behind it.
Jealousy it must be.

Yeah maybe i was a bit off.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #37 on: April 10, 2012, 03:46:57 pm »
0
I decided to time myself again on a proper 60m as the other one was a bit longer.

My time for 60m was 8.66s

I guess its not bad
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #38 on: April 30, 2012, 08:23:32 am »
0
Im Going through a 2 week analysis phase of my workout to see if i should continue if i am making gains or up the intensity if i am not making enough gains.

This is the result for week 1.

I tested my flying 30m sprints accelerate then maintain timing both.
on monday, wednesday, saturday, with vest on and off.




I thought i would change my running style because i heard that you should try to step over your knees so i was wondering, which part of the run do you step over your knees, im thinking it was during the acceleration phase. as it is hard during the upright phase as my feet are at a cycle which cannot be interrupted.

through out the week and day 1 of this week it was raining and wet outside and i have a hole in the toe part of my trainer.
thanks
« Last Edit: April 30, 2012, 08:30:54 am by seifullaah73 »
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #39 on: May 07, 2012, 09:17:03 am »
0
I will be moving on to a new workout but i will be going through a transition phase program to help me switch

i will do partial week workout
full workout
partial week workout
2 weeks of full workout
start new workout


Partial Week Workout

Double and Single Leg Alternate Line Hops - 10 reps
 
 Skipping (1 set of each)
   Double Leg - 10 reps
   1 Leg Each - 10 reps
   Alternate High Knees - 10 reps
 
 Ladder Drills (6 rung space instead of 12)
   1 Leg on each space
   2 leg on each space
   
  Cone drill - 4 cones instead of 8
 
 Flying Sprints - not full 100% intensity like 50-60%
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #40 on: May 28, 2012, 02:03:35 pm »
0
I am currently on my second day of my full workout first out two full workout weeks and i can't do anything.

Yesterday i was playing basketball, i was going to chase after the player with the ball, run to that person, but my second step, pushing off my right foot, i don't know how, but my right foot was plantar flexed and i ended up push off my right leg, which bent upside and down and to the right. so i was pushing off the top of my foot with my heels facing up and once the weight was on it my feet in an upside down state buckled to the right.

So a weird twist and the muscle around my ankle has swollen.

now i can't workout. what can i do but except it and wait till it heals and continue with my workout, even though i will be missing workouts and therefore missing my deadline.

i am starting to prevent over striding, which i have not seen a difference in my time.
fastest i had with exaggerated high knee got 10.13 now i got 10.46, which was an increase from 10.47 trying to figure out the high knee thing. i can't reach 10.13 yet.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #41 on: June 17, 2012, 12:26:27 pm »
0
Hi

Looks as if i won't be able to make it to the london olympic trials, i had a sprained ankle and its been 3 weeks with the sprain and i didn't get a chance to time myself.

probably would have not qualified anyway.

oh well there is always next time.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #42 on: June 30, 2012, 05:18:33 pm »
0
Finally i was able to get my training, underway i had to make it light due to my injured ankle, 5 week and counting since i twisted it.

my sprint had to be medium knee lift because i realize that the higher the knee goes the harder it will force in to the ground, which i could still feel a little pain when i ran light with medium knee lift.

but it felt good to get back on the training, hopefully this should speed up recovery, icing after workout.

a gap in the stitches in the vest caused a few sand to come out which i patched up enough to stop it.

 :wowthatwasnutswtf: :headbang:
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #43 on: July 13, 2012, 07:49:04 am »
0
I haven't been able to train yet as my ankle is still nagging not very painful but there is stress on it it just pains quite a bit especially when my feet is at any other angle sideways like stepping on a small lump on the ground will cause pain.

but did still try to keep active practice my arm swings when i am not doing anything, try to practice the B skip drill that is HARD to do while skipping forget running that is next to impossible for me it just goes wierd.

had a little boxing sparring match with my brother it was supposed to be medium to light hits which over time got just plain hard, it was raining, i had a cold, sore throat, stomach ache, but not too much that i couldn't fight. I got some good shots until i brought both my hands to protect my jaw leaving my body open to a straight right, right in to the solarplex. Soo painful. i had to crouch down to get my breather back and did not want to get back up.

 :-\ Good learning experience
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #44 on: July 20, 2012, 10:11:03 am »
0
Start of Ramadan today, my ankle still pains a bit.

Thinking of finding time to do light exercises to help speed recovery of my ankle like 2 days a week.
before i can start my usual full intensity workout.

----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High