Author Topic: A Journey to Running Fast and Jumping High  (Read 120039 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #45 on: August 02, 2012, 09:22:28 am »
0
I finally forced myself to train, my ankle hurts a little so i put on a sticky bandage which sticks tight to my feet and went out and not a single pain i could feel.

mobility and activation warmup
single and double leg alternative line hops x 1
jump rope
ladder drill

cone drill

a skip
a run
b skip
b run (difficult to do when running)

wall drills

flying sprint total 70m
sprint 100m

hard to keep in mind of what to do i.e. breath slow, feel leg movements, arms 90 deg and hit down
when i ran all i could think of was focus on my arm making sure to increase the speed of my arms as i gradually progress.
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 #46 on: August 26, 2012, 03:50:44 pm »
0
Finally got to workout

Mobility and activation warm up drills
double and single leg lateral line hops
skipping and karaoke warmup

jump rope 2, 1, alternate

ladder drill
cone drill

a skip drill
a run drill
b skip drill
b run drill

wall drill

sprint start x 2
flying step ups with vest x 3 reps each leg

flying sprint 30m (42m to accelerate to top speed) i have to hold stop watch in one hand
so one hand is closed fist and other is open hand maybe that is slowing me down who knows i accidentally pressed it twice at the end and while walking i pressed it without realizing.

then flying sprint without vest which i got 10.97 atleast is under 11 after recovering from an ankle injury.
or i am just looking for an excuse.
looking at my previous results you would see i did better with my vest on.

good thing i was able to start working out.
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/

acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #47 on: August 26, 2012, 08:04:20 pm »
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What distance are you timing when you say 10.97? Still 60m?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #48 on: August 28, 2012, 09:51:14 am »
0
What distance are you timing when you say 10.97? Still 60m?

its flying sprint 30m with 40m i use to reach top speed so a total of 72m
my personal best was 10.13.
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 #49 on: September 06, 2012, 09:10:50 am »
+1
Nice Informative video about B skip drill didn't know about the fast recovery cycle.

<a href="http://www.youtube.com/watch?v=-Tnm7DwfCf0" target="_blank">http://www.youtube.com/watch?v=-Tnm7DwfCf0</a>

 :headbang:
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/

Raptor

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Re: A Journey to Running Fast and Jumping High
« Reply #50 on: September 06, 2012, 10:38:32 am »
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Yeah good video^^^

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #51 on: September 15, 2012, 02:10:37 pm »
+1
Today was a good workout session.

I had a chance to race some people on their bikes during the flying sprints, i won by a wide margin, but then again they were sitting a pedalling as fast which is not that fast.

But the main good thing is that i felt comfortable running, i was feeling my arms were swinging right. I felt i came out of start nicely and am able to relax/float during the 30m i have to try and maintain.

I relax but do not slow down.

 :headbang:
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 #52 on: September 17, 2012, 08:03:35 am »
0
An Article with Video from Asafa Powell's Camp, where his coach discusses training and preparation.

http://www.elitetrack.com/blogs/details/4072/

I might take a few on board  :ninja:
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/

Zetz

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Re: A Journey to Running Fast and Jumping High
« Reply #53 on: September 17, 2012, 09:12:02 am »
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Soo.... no weightlifting? Also, it'd be nice if you organized your journal entries a little better. It's kinda hard to see what's actually important, and what's banter.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #54 on: September 17, 2012, 04:51:28 pm »
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Im going to be starting hypertrophy soon so should get on to weightlifting.

im not sure how to layout a journal, but i will be using the following template.

Date

Weight

Rating for sleep, fatigue, motivation, etc.

Rating the workout

Workout done

Comments

PRs

Is this a good enough layout for a journal
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/

Zetz

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Re: A Journey to Running Fast and Jumping High
« Reply #55 on: September 18, 2012, 12:45:51 am »
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Not too bad. Everyone has their own thing. As long as it's somewhat organized. Your other posts looked a little too heavy on the banter before going into the workout description. Be very brief and precise when you're mentioning things like fatigue and stuff. Not sure what you would mean by rating the workout, but if that's your thing I guess.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #56 on: September 18, 2012, 07:02:49 am »
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i would rate the workout in terms of how well it went, did i do what i wanted to do, circumstances, all factors involved can how well a workout goes.

it would be rated as a good workout or average or poor.
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 #57 on: September 22, 2012, 01:15:06 pm »
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I have learnt something interesting.

Today i ran 100m straight twice and then i ran 400m which was 200m x 2 around couple of buildings i got tired around 220-230m i was going to die if i carried on so i stopped.

shows my endurance.

But in the end no pain on my hams a lot of pains on my quads. I realized this as during lances's quad to ham ratio jump i jumped forward showing over developed hams i never concentrated on my quads as i didn't want my quads to overshadow my hams. so all exercises i concentrated.

i tried to record myself squatting but i wasn't wearing the right trousers for squatting, i realized i was still a bit leaning forward and was tired from the running.

i want to try a get myself recorded before i start hypertrophy. will try later today or early tomorrow.

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/

acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #58 on: September 24, 2012, 01:49:23 am »
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I understand what you are saying but i wanted to concentrate on adding muscle mass increase my squat. I will definitely take the most out of the sprint training and make it a priority but i don't know if i will be able to cut down the weight days as i need them but will adjust accord to how i feel, i think my body will tell me if i am over training or not through signs of fatigue or something like that.

Thanks for the tip

Well so long as you are getting your training sessions done then you're going in the right direction. I just think training for strict hypertrophy won't really work if you're doing 3x track sessions a week, unless you eat an absolute ton of food and recover well.

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #59 on: September 24, 2012, 12:25:14 pm »
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Not too bad. Everyone has their own thing. As long as it's somewhat organized. Your other posts looked a little too heavy on the banter before going into the workout description. Be very brief and precise when you're mentioning things like fatigue and stuff. Not sure what you would mean by rating the workout, but if that's your thing I guess.

+100. the thing you laid out looks fine but i think it'd help you to have a stricter template than that. go look at the way some other people organize their "workout done" sections: adarq's method is the archetype but people find the variation that works for them. dreyth's is good, mine is good, vag's is good.

people on here want to help you and give you advice, myself included, but sometimes it's difficult to understand what you're asking. you're in here putting in work and that's great, but speaking for myself, i don't respond because i'm often not sure what you're talking about. part of that is the language thing, of course, but we can work around that if you just try painfully hard to be clear.

here's one example of a way to organize your workout posts:

Quote
DATE
WEIGHT
RATING FOR CENTRAL NERVOUS SYSTEM (CNS) STATUS (just a way to summarize what you meant by "sleep, fatigue, motivation")

WORKOUT:
- WARM UP

- EXERCISE 1 (sets x reps x weight/distance/height)

- EXERCISE 2 (sets x reps x weight/distance/height)

etc....

- COOL DOWN

- STRETCH

COMMENTS
PR'S

that would allow you and us to look at things in a consistent way and more easily make comparisons from day to day. also, you really need to time yourself with a stopwatch. the mississippi method is not a good substitute.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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