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Members Area => Progress Journals & Experimental Routines => Topic started by: seifullaah73 on August 14, 2011, 08:36:43 am

Title: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 14, 2011, 08:36:43 am
-----------------------------------------------------------------------------
Stats of August 2014:
Height: 5'9
Weight: 9 stones probably

Thigh measurement tensed straight: 23"
Bicep Measurement flexed: 11"
Abdomen: 31"
Hip: 33"
Upperbody/Chest (tensed) (all the way round, lats affect measurement): 36"
Forearm tensed: 10"
Calf plantarflexed: 13 1/2"
Kneck tensed: 15"
----------------------------------------------------------------------------------------------------------

5 Step size measurement = 148cm
I will keep a log of all my training that i do here.

But i had to post a journal to get started.

A good tip from Kelly B, which i can include in my journal.
'What�s the easiest way to identify over-reaching? Pay attention to your motivation. I tell people to rank themselves on a scale of 1-10 for energy, motivation, and sleep every day and write it in their training log. It�s not perfect but if you can't give yourself at least a 7 in all 3 categories it�s pretty wise to take the day off.

Thanks, Hope to get started as soon as possible.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 21, 2011, 02:07:34 pm
Since i am training for speed i need to add a sprinting day so for day 7 for all the phases i will do.

Day 7

Sprint starts x 3 1 min or less rest
High knee skips, high knee skip and scoops and quick steps (drills from expert village) x 3 same as above rest
Tire drags (i have tires weighing ranging from 2.25 stones tires i have about 4, 2 stones tires have about 2 and 1 stone tires which i have 2 of them) i have a lot of tires as can be seen from the video. i can do it on concrete 30m x 2 sets/3min rest
flying sprints 50m x 2 2 min rest

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2011, 02:32:47 pm
Hey guys my first journal post. i decided to do saq drills. this is how it went.

mativation:7/10 not very motivated but enough to force me to work
its always the first day of workout that is the hardest the rest just smoothly follows

thirsty after every 2 workout.

very hot blazing sunny day i missed yesterday it doesn't matter but i would have had 2 days rest in weekends but now i will have to workout on saturday, nevermind

lateral line jumps 1 leg and 2 leg
jump rope

after the above i was super tired, really tired the next ones were a bit better

ladder drills run through 1 leg, then i did 2 leg, icky shuffle 1 leg, 2 leg

cone snake drill running in and out of cones.
i was thinking of just hopping from one leg to another in and out but that probably wouldn't work so ran in and out.

flying 30m i gave myself 30m to accelerate and maintain speed for 30m no blocks so i question my form of sprinting

most tiring was skipping 3 x cycle of 10 reps of jumping, 1 leg, other leg alternate

do 1 week of this 3 days a week at the end of the week will post the results of lateral line jumps to see where i am.

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 30, 2011, 11:07:23 am
29/09/2011

Motivation: 8/10 which later on became 9/10 when you get comfortable
Hunger:low
Amt of Fatigue: 3/10

alternate line jumps 60
alternate line jumps 1 leg 60

skipping: fast double leg jump, 1 leg each, alternate can proceed to high knee alternate skips

as always the tiring part of the workout is done on to agility and speed drill

for the part where you run in and out of the cones sometimes i think you have to run properly instead of justing hopping in and out and therefore i lose concentration and goes wrong sometimes.

cones are placed 1m apart in a line just have to run in and out. what is the best cone drill for agility speed and quickness

flying 30 yard dash i can tell the drills are helpful as i can move my legs faster then before.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 30, 2011, 11:33:17 am
so did you follow through on the cressey thing?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2011, 11:14:57 am
@LBSS
what do you mean by the cressey thing?

Update on training
end of week 1

tested my jumps this tme looking at a clock on the wall.

did 56 2 leg jumps lateral line jumps
did 44 1 leg jumps

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 04, 2011, 11:44:36 am
the plan you mentioned looks like what i remember cressey's generic routines looking like. plus you posted a video of tony gentilcore. my bad if it wasn't actually from him.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 09, 2011, 11:57:55 am
If you are referring to my speed agility and quickness drills then no i just found some drills put them into a routine so it is my own routine i made. the video i don't know who is in it but i got it from stronglifts website for hip mobility drills, like the drill alot but gets tiring on my quads hips and hams when you have to go up and down stay down then go up then go down do it 8 times. but once done that's it done only one set.

np

Since the site was down. i have completed one week and have a lot to say

the workout went as normal

i am gradually improving the jump rope technique i can do 1 leg fast, alternate but since the rope is short i have to bring my arms below or level to hips but still get it over me.

when i do the ladder drills i try to move legs up and down as fast as possible when going through the ladder and this cause area around my last 2 fingers to pain most pain on the second from last toe of my right feet, am i running on the edge of the balls of my feet or is it something else?

i ran the 60m while i was counting; i know biased results, but counted mississiply and got 7 missis which is 6.5 which is good.

i also tried to blow out when one of my hands comes in front not both.

workout going well.

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2011, 03:32:28 pm
is it more efficient to test with shoes then barefoot.
when i test with barefoot i try as fast as i can that gradually my feet just drag on the floor back and forth and ruins the pattern.
it is really hard to get 60 jumps in 10 seconds?!

but will keep with the training. hard to test and to keep track of time as i do it myself.

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 17, 2011, 08:24:41 am
Now probably because i can do 40+ jumps with 1 and 2 leg i am going to add weights. Not going to using ankle weights tied around my ankle but just place ankle weights in my pocket to weigh me down. That will be good during the ladder drill, skipping and the flying 30's

Also everyday i will be going through a secret routine which i will not disclose, but will disclose after i get results. so keep an eye out for the results of the secret routine.  :ninja:

Entering 4th week.

Peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2011, 10:43:22 am
Training Update:

I just stopped working out a few weeks ago as i felt i had a reached a state where i was not improving, a plateau. So i thought of adding load to my workout.

I just finished making a home made weighted vest and am set to start again this week.

Peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on December 09, 2011, 02:50:59 pm
If you are referring to my speed agility and quickness drills then no i just found some drills put them into a routine so it is my own routine i made. the video i don't know who is in it but i got it from stronglifts website for hip mobility drills, like the drill alot but gets tiring on my quads hips and hams when you have to go up and down stay down then go up then go down do it 8 times. but once done that's it done only one set.

np

Since the site was down. i have completed one week and have a lot to say

the workout went as normal

i am gradually improving the jump rope technique i can do 1 leg fast, alternate but since the rope is short i have to bring my arms below or level to hips but still get it over me.

when i do the ladder drills i try to move legs up and down as fast as possible when going through the ladder and this cause area around my last 2 fingers to pain most pain on the second from last toe of my right feet, am i running on the edge of the balls of my feet or is it something else?

i ran the 60m while i was counting; i know biased results, but counted mississiply and got 7 missis which is 6.5 which is good.

i also tried to blow out when one of my hands comes in front not both.

workout going well.

peace

Just read this, lol at the counting 60m.  6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time.  Which might be a good reason to reconsider your method.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 09, 2011, 03:56:46 pm


Just read this, lol at the counting 60m.  6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time.  Which might be a good reason to reconsider your method.   

+1 i hadn't noticed that before, either. counting in your head while sprinting as a way to time yourself...  :P :P :P :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: TKXII on December 09, 2011, 05:08:29 pm
Haha, I cannot concentrate on counting while sprinting topspeed.

I have a mini stopwatch that fell out of what used to be a wristwatch and use that. I used to use an itouch, that worked but was unreliable because I would often fail to hit the start or end buttons.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 13, 2011, 03:26:05 pm
I try not count biasly... :ninja:..maybe at the end when i slow down just to get the time i want. Keep me happy.
making use of what you have.  ;D

I don't have anything to time myself.

Can't wait to start training, raining today. i have to fit in training in somehow.

Peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 24, 2011, 06:28:00 pm
well i have started.

with a weighted vest and now it has become a schedule everytime i finish there is a hole in the vest which is leaking sand so i have to sew it after so exercise then sew.

well atleast i have the gears turning the rest should be easy to just try keep at it. i guess.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 05, 2012, 08:10:21 am
 :personal-record: Completed Week 1 of Exercise with max effort being put into each exercise in the cold

just the fact of completing a week is achievement just to motivate me to get another achievement.

i felt the vest helping as when i sprint with it off i am running so fast ; when something is going fast there are those speed lines, well i could see spped lines at the side as i run fast and then i try to maintain the speed lines, to help maintain my speed better.

good training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 07, 2012, 09:28:37 pm
What a surprise  :uhhhfacepalm:

Another hole in the weighted vest, just as i finished the skipping i see sand leaking so have to stop and fix it up but the
main line jumps were probably line feet dragging back and forth a bit with a little height not noticeable by the eye
but its there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 20, 2012, 10:25:42 am
Completed Week 4 Yesterday  :personal-record:  :headbang:

Feeling more faster when i run. im starting to get weaker on my left leg with one legged skipping i can't do it as fast as i used to.

when ever i feel lazy, i start just one warm up stretch and that's it i have to continue and end up doing the whole exercise unless something happens to stop me.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 04, 2012, 09:08:30 am
This time as i was about to put on the vest, the shoulder strip that goes over the shoulder ripped off and all the sand in the shoulder part of the vest poured out so i had to sew an extension to fix the shoulder strap part of the vest.

now i am finished and back in action.  :headbang:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 09, 2012, 06:08:34 pm
Just as i was going to get back into action (training) last saturday, it started snowing, that when it was time to exercise, the floor was filled with snow, slippery and i could not do my training as i am supposed to do sprinting and if i did i would slip especially at maximal effort sprints.

then again today it is snowing meaning, the path i run will be out of use again, thats 2 weeks that will pass by me wasted doing nothing.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 14, 2012, 08:02:22 pm
Just been doing the plyos indoor. just watched the aviva indoor championship and looking at the time i got which was 6.5 the fastest  times there was dwain chambers in 60m got 6.54s and i got 6.5 so i win, i would be first.  :headbang:

watch out world, here comes a new champion  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 21, 2012, 06:53:28 am
Another holes in the vest and a missing skipping rope.
only did plyos.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 01, 2012, 06:56:00 pm
Found the skipping rope and was finally able to do some sprints in a long time because i am always in a certain situation which delays my training till night so i do all the exercise except for the sprint which i just do flying sprint starts outside my house.

but the sprint felt fast, i keep a mental note, relax and look down. when exploding swing the left arm while jumping out of the start and doing big strides not intentionally but make sure i am doing it. accelerate until i feel i have reached top speed which is at 30-40m then slowly rise, breath out hard for every time my right hand comes forward and try stay upright as possible and maintaining my speed as much as possible.

my lateral line hops is doing well i can almost do 60 with one leg and with my 2 legged line jumps is close as well but not as close as one legged. strange how i can do more with one leg than 2 legs.

 :ibjumping:

but am hoping to stop by the end of march.

 :wowthatwasnutswtf:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 05, 2012, 11:23:05 am
March 05 2012

Training Update:

I wouldn't call it laziness just less motivated, when this happens i start warm up and the rest follows.

Feeling Average not tired or not overly active.

Felt good at todays training.
Was able to just about get 60 lateral line hops in 10.something sec 2 legs and was able to do get 60 jumps with one leg in 10s just about.
 :personal-record:
 
Also felt very good at the sprint, using the Mississippi method, i got.

... 6.2 Seconds  :personal-record:  :personal-record:

 :wowthatwasnutswtf:

I would rate it as a good days workout getting the most out of it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on March 05, 2012, 06:34:23 pm
http://www.ebay.com/itm/Professional-Chronograph-Digital-Timer-Stopwatch-Sport-Counter-1-Button-Battery-/280782710776?pt=LH_DefaultDomain_0&hash=item415ff427f8

(http://thumbs1.ebaystatic.com/m/m-OlFQ6P2v9tqS21V956I-A/140.jpg)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 06, 2012, 12:32:34 pm
no way, it might show my time to be slower than it is.

thanks anyways
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on March 06, 2012, 01:28:22 pm
no way, it might show my time to be slower than it is.

thanks anyways

what's the mississippi method?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 06, 2012, 08:16:30 pm
counting mississippily.

example. one mississippi, two mississippi, three mississippi and so on.

best method so far.  :headbang:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 21, 2012, 03:56:14 pm
Hi

I have been using a small skipping rope, which causes me to lean a bit forward so i don't get hit with the rope. Until i decided to get a new rope, homemade, using spare copper strand, three wires, the same ones used for plugs, to do my skipping, they are right size and weighty as well.

so all n all its good.

today was stressfull, i was doing my workout until i had one more to do, run without vest, and some people decided to stick around the same area, preventing me from training, they literally stayed, there.
really was annoying
 :pissed:.

then my whole day following that became stressful , but i just have to put it behind and carry on.
i am making good progress so no need to be down.
just stay motivated and look ahead.
 :strong:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 29, 2012, 01:41:08 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on March 30, 2012, 04:55:27 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2012, 07:19:42 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 06, 2012, 04:39:23 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 07, 2012, 03:17:19 pm
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.

Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 08, 2012, 04:34:31 am
Wow...you must have been off a bit when you counted in your head.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 08, 2012, 08:11:07 am
Its a conspiracy against me, the person who timed me is behind it.
Jealousy it must be.

Yeah maybe i was a bit off.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 10, 2012, 03:46:57 pm
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
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2012, 08:23:32 am
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.

(http://img824.imageshack.us/img824/8594/week1analysis.jpg) (http://imageshack.us/photo/my-images/824/week1analysis.jpg/)


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
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 07, 2012, 09:17:03 am
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%
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2012, 02:03:35 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 17, 2012, 12:26:27 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2012, 05:18:33 pm
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:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2012, 07:49:04 am
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
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 20, 2012, 10:11:03 am
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.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 02, 2012, 09:22:28 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2012, 03:50:44 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 26, 2012, 08:04:20 pm
What distance are you timing when you say 10.97? Still 60m?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2012, 09:51:14 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2012, 09:10:50 am
Nice Informative video about B skip drill didn't know about the fast recovery cycle.

http://www.youtube.com/watch?v=-Tnm7DwfCf0

 :headbang:
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on September 06, 2012, 10:38:32 am
Yeah good video^^^
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 15, 2012, 02:10:37 pm
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:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2012, 08:03:35 am
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:
Title: Re: A Journey to Running Fast and Jumping High
Post by: Zetz on September 17, 2012, 09:12:02 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2012, 04:51:28 pm
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
Title: Re: A Journey to Running Fast and Jumping High
Post by: Zetz on September 18, 2012, 12:45:51 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 18, 2012, 07:02:49 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2012, 01:15:06 pm
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.

Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on September 24, 2012, 01:49:23 am
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 24, 2012, 12:25:14 pm
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.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2012, 05:37:49 am
Just moved into uni accommodation, so stressfull, waking up early, cooking morning and night (most stressfull, takes long), go to lectures.  :uhhhfacepalm:

lol, i don't use missippi method anymore, my stopwatch has become non responsive when pressing a button also when pressing a button it presses twice and at the end of the race it is still going, wtf.

hopefully during the training they have a stop watch and time me.

here is the final configuration i have worked with help from lbss, adarq, acole.

monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: upper body
saturday: lower body (low intensity + high volume)
sunday: speed workout (just do their training)

i will be eating, well trying, to eat 4 times day.

@LBSS: I am grateful, for bearing with me an helping me out, i will try harder to explain myself, its even worse when face to face.  :uhhhfacepalm: thanks for the template.
 ;)

High intensity, low volume, which high intensity refers to large reps, fast movements and low volume refers to low load, low amount of weight on the bar.

Now that is out of the way time to start.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 26, 2012, 12:09:09 pm


example of high-intensity, low-volume: squat 3 x 3 x (90% of one-rep max)
example of low-intensity, high-volume: squat 5 x 10 x (65% of one-rep max)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2012, 01:06:56 pm

i was sussing it out logically, intensity must mean how long.
volume might mean how heavy but i was wrong.

thanks for those examples.
really helps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on September 26, 2012, 01:09:38 pm
Just moved into uni accommodation, so stressfull, waking up early, cooking morning and night (most stressfull, takes long), go to lectures.  :uhhhfacepalm:

lol, i don't use missippi method anymore, my stopwatch has become non responsive when pressing a button also when pressing a button it presses twice and at the end of the race it is still going, wtf.

hopefully during the training they have a stop watch and time me.

here is the final configuration i have worked with help from lbss, adarq, acole.

monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: upper body
saturday: lower body (low intensity + high volume)
sunday: speed workout (just do their training)

i will be eating, well trying, to eat 4 times day.

@LBSS: I am grateful, for bearing with me an helping me out, i will try harder to explain myself, its even worse when face to face.  :uhhhfacepalm: thanks for the template.
 ;)

High intensity, low volume, which high intensity refers to large reps, fast movements and low volume refers to low load, low amount of weight on the bar.

Now that is out of the way time to start.

Your a sprinter but you devote two days a week (which follow rest) to only upper body work?  You run only twice a week and only do speed workout?  A better template would be:

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Since it seems like you are doing speed work with a club you should be set for wed/sun.
For your tempo work you can do 3x3x150m with 90sec recovery between reps and 5 minutes between sets one day and 8x200m with 3 minutes recovery between reps the other day.
Your speed endurance work could include a timed 200m, 300m and 400m run all with full recovery.  You need to build up your work capacity if you want to actually sprint.  

Keep the weight training simple.  Use any squat variation for your lower body.  If you have technical coaching include one dynamic lift, but you do not need it.  There are world champion 100m sprinters who do not lift weights.  Remember this!  For upper body you don't need much more than pullups and dips.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2012, 01:21:11 pm
Here is the change to the workout template


monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: lower body (low intensity + high volume)
saturay:upper body
sunday: speed workout (just do their training)

@toddday: i can do that after my hypertrophy workout, as i just need to gain some muscle mass not a lot, so i can have some muscle fibres to use an then after i can do what you suggested.

i want to utilize the gym before while i leave uni, which is till next september.
thanks for the advice.

Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on September 26, 2012, 03:00:23 pm
Here is the change to the workout template


monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: lower body (low intensity + high volume)
saturay:upper body
sunday: speed workout (just do their training)

@toddday: i can do that after my hypertrophy workout, as i just need to gain some muscle mass not a lot, so i can have some muscle fibres to use an then after i can do what you suggested.

i want to utilize the gym before while i leave uni, which is till next september.
thanks for the advice.



You will make your own decisions but I am going to tell you for the last time that whoever told you that you should focus on hypertrophy at the expense of sprinting did not give you sound or even accurate advice.  Hypertrophy does not create new muscles fibers which you can then use for sprinting.  More muscle fibers would be great but unfortunately you are stuck with the amount you have and focusing on sarcoplasmic hypertrophy will only lead to you spinning your wheels with regards to actually running fast.  Good luck. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2012, 03:35:32 pm
Here is the change to the workout template


monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: lower body (low intensity + high volume)
saturay:upper body
sunday: speed workout (just do their training)

@toddday: i can do that after my hypertrophy workout, as i just need to gain some muscle mass not a lot, so i can have some muscle fibres to use an then after i can do what you suggested.

i want to utilize the gym before while i leave uni, which is till next september.
thanks for the advice.



You will make your own decisions but I am going to tell you for the last time that whoever told you that you should focus on hypertrophy at the expense of sprinting did not give you sound or even accurate advice.  Hypertrophy does not create new muscles fibers which you can then use for sprinting.  More muscle fibers would be great but unfortunately you are stuck with the amount you have and focusing on sarcoplasmic hypertrophy will only lead to you spinning your wheels with regards to actually running fast.  Good luck. 

Here is the change to the workout template


monday: rest
tuesay: upper body
wednesday: speed workout (just do their training) + lower body (high intensity + low volume)
thursday: rest
friday: lower body (low intensity + high volume)
saturay:upper body
sunday: speed workout (just do their training)

@toddday: i can do that after my hypertrophy workout, as i just need to gain some muscle mass not a lot, so i can have some muscle fibres to use an then after i can do what you suggested.

i want to utilize the gym before while i leave uni, which is till next september.
thanks for the advice.



You will make your own decisions but I am going to tell you for the last time that whoever told you that you should focus on hypertrophy at the expense of sprinting did not give you sound or even accurate advice.  Hypertrophy does not create new muscles fibers which you can then use for sprinting.  More muscle fibers would be great but unfortunately you are stuck with the amount you have and focusing on sarcoplasmic hypertrophy will only lead to you spinning your wheels with regards to actually running fast.  Good luck. 

I read also squatting will help in increasing my sprint time. I read it also on elitetrack, on
Why do you have to play the psychological game, i would like to do what you told me, but since i live on campus, the track is quite far, and on Wednesdays and sundays they use a minibus to get to the track and back, any workout related to using a track on other days is out of the question. how many workouts should i do for the upper and lower?

the plan you suggested

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

i really would like to improve my speed endurance.
but am in a dilema, any suggestions.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on September 26, 2012, 04:16:07 pm

I read also squatting will help in increasing my sprint time. I read it also on elitetrack, on
Why do you have to play the psychological game, i would like to do what you told me, but since i live on campus, the track is quite far, and on Wednesdays and sundays they use a minibus to get to the track and back, any workout related to using a track on other days is out of the question. how many workouts should i do for the upper and lower?

the plan you suggested

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

i really would like to improve my speed endurance.
but am in a dilema, any suggestions.

I'm not playing a psychological game with you, I'm just giving you advice but if you refuse to take it and keep telling me you know something to be true because you read it on this or that website then I am wasting my time.  If you want to sprint you have to run both often and fast. 

Can't make it to a track more than twice a week?  Then you can do hill work.  You can find a park and do bounding and tempo work there.  You can do moderate recovery runs on the street.  The point is your priorities need to be in the following order: running fast (speed work), running hard (endurance), jumping/bounding, lower body lifting, recovery, upper body lifting.  You don't need to worry about upper body lifting when you can't run under 8 seconds in the 60m.  You don't even need to worry about squatting when your over 8 seconds in the 60m.  You just have to learn how to run. 

At your level you just need to make sure you are sprinting more often.  That's the best advice you are going to hear.  It might not be what you want to hear, because maybe it's more attractive to you to think you need to tweak some technical detail or add some specific weightlifting... but it's the truth!     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2012, 05:14:33 am
It does make sense i guess.

So here is the plan you outlined.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Ok now i need your help in changing this to something suited to my area i.e. how to do tempo work you said 3x3x150m i can't measure the street could you do the distance running in terms of time and intensity sprint % instead of m, which is for monday and friday.

what type of weight training do i do for wednesday for low and upper body.

how about:
low = squat, lunges, RDL, calf raises
upper = tricep extensions, bent over rows, bench press, weighted oblique twists.

as for lower intensity you are referring to low weights and moderate weights and high weights.

is the aim also to try and get my squat up or just to develop my ham, quads, glutes, hips.

when i do the bounding i get extreme pains on my shin. my squat is weak.
when do i do what you mentioned hill runs

what type of exercise do i do for speed endurance in my area also in terms of time not distance.

so help organizing my workout routine and what type of workout i should do for them, etc.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on September 27, 2012, 10:18:32 am
It does make sense i guess.

So here is the plan you outlined.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Ok now i need your help in changing this to something suited to my area i.e. how to do tempo work you said 3x3x150m i can't measure the street could you do the distance running in terms of time and intensity sprint % instead of m, which is for monday and friday.

what type of weight training do i do for wednesday for low and upper body.

how about:
low = squat, lunges, RDL, calf raises
upper = tricep extensions, bent over rows, bench press, weighted oblique twists.

as for lower intensity you are referring to low weights and moderate weights and high weights.

is the aim also to try and get my squat up or just to develop my ham, quads, glutes, hips.

when i do the bounding i get extreme pains on my shin. my squat is weak.
when do i do what you mentioned hill runs

what type of exercise do i do for speed endurance in my area also in terms of time not distance.

so help organizing my workout routine and what type of workout i should do for them, etc.

thanks

Why can't you measure the street?  When you go to the track walk 100m and count your steps.  Go to a park or street and walk about twice that.  That should be roughly 200m.  That's your distance for your interval. 

Find a hill that takes about 10 seconds to run to the top.  Run to the top 10 times and walk down. 

You should always try and get your squat up. 

You have no need to do tricep extensions except to waste time.  A good upper body workout for you is 50 pullups, 50 dips.  When you can do it in 2 sets then you can add weight.

For your lower body there are lots of people that can give you better advice than me regarding weight training.  The only thing to remember is do not let weight training negatively affect sprinting.  Sprinting comes first.  Honestly most college level 100m sprinters blow off weight training to some degree.  For me it was often just too much in addition to grueling track workouts and school.  We still get a lot faster.

Keep it simple.  Whats your maximum high-bar full olympic squat?  If it's 100 kilos, than do about 25 reps twice a day with about 75 kilos.  When you can do that easily (ie sets of 6-8 reps) test your max and repeat with about 75% of it.  Throw in some RDLs, perhaps 3x10x135.  That's all you need.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2012, 04:11:21 pm
It does make sense i guess.

So here is the plan you outlined.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

Ok now i need your help in changing this to something suited to my area i.e. how to do tempo work you said 3x3x150m i can't measure the street could you do the distance running in terms of time and intensity sprint % instead of m, which is for monday and friday.

what type of weight training do i do for wednesday for low and upper body.

how about:
low = squat, lunges, RDL, calf raises
upper = tricep extensions, bent over rows, bench press, weighted oblique twists.

as for lower intensity you are referring to low weights and moderate weights and high weights.

is the aim also to try and get my squat up or just to develop my ham, quads, glutes, hips.

when i do the bounding i get extreme pains on my shin. my squat is weak.
when do i do what you mentioned hill runs

what type of exercise do i do for speed endurance in my area also in terms of time not distance.

so help organizing my workout routine and what type of workout i should do for them, etc.

thanks

Why can't you measure the street?  When you go to the track walk 100m and count your steps.  Go to a park or street and walk about twice that.  That should be roughly 200m.  That's your distance for your interval.  

Find a hill that takes about 10 seconds to run to the top.  Run to the top 10 times and walk down.  

You should always try and get your squat up.  

You have no need to do tricep extensions except to waste time.  A good upper body workout for you is 50 pullups, 50 dips.  When you can do it in 2 sets then you can add weight.

For your lower body there are lots of people that can give you better advice than me regarding weight training.  The only thing to remember is do not let weight training negatively affect sprinting.  Sprinting comes first.  Honestly most college level 100m sprinters blow off weight training to some degree.  For me it was often just too much in addition to grueling track workouts and school.  We still get a lot faster.

Keep it simple.  Whats your maximum high-bar full olympic squat?  If it's 100 kilos, than do about 25 reps twice a day with about 75 kilos.  When you can do that easily (ie sets of 6-8 reps) test your max and repeat with about 75% of it.  Throw in some RDLs, perhaps 3x10x135.  That's all you need.

So this what i have.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?


Q. what days do i do the hill run?

For weight training lower body i will ask someone.

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

Q what is weight training, is that upper and lower combined?

Q. what do you mean when you say low, moderate, high intensity, example please in terms of reps and sets?

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 30, 2012, 04:33:37 am
for lowerbody i will do squat and RDL's only.
upper = pullups and dips

but still have questions

Q. what intensity should i be running at for the tempo?

Q. what days do i do the hill run?

Q what is weight training, is that upper and lower combined?

Q. what do you mean when you say low, moderate, high intensity, example please in terms of reps and sets?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2012, 01:58:51 pm
Date:03/10/2012

BW: N/A

CNS: 7/10

Workout:

 Warm up:  Stretching
                  Leg Swing
                  Hip Flexor Stretch
                 
  Long jog around a field with obstacles at some points,  monkey bars, over and unders
 
  High Knee drill x 2

  Butt kicks moving forward

  Pull Downs (Marching but quicker pace like pawing the ground back with straight leg)

  Karaoke

  3 cones - sprint to first one, sprint back, sprint to second, then back sprint to third then sprint back

  3 cones - jog to first, accelerate to second and sprint to last cone x 4

Cool Down
 
 Stretch
 Light Jog

PR's = None

Comments: I couldn't get anything measured as there was not track, we just ran on field, no coach just a sprinter who knows about the short distance run.

 
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on October 04, 2012, 08:42:17 am
What country are located in?

Seifullaah73,

You seem to be spinning your wheels asking every last person for every last detail of your training program.  You have to understand that this forum is about getting advice for how to design your own program and become a better trainer/athlete, not getting others to write a template specific to you that you follow to a T... Think about it as some teach a man to fish type stuff...

Anyway, I told you to do 50 dips and pullups per workout until you can get them done in 4 sets of 25.  Other people told you to do 4 sets of 8.  This is not contradicting advice.  This is GENERAL ADVICE.  You could choose to do 3 sets of 10 and it would be fine.  You could do pushups instead of dips.  The point is at your level bodyweight movements at moderate intensity will suffice for the time being.   Whenever you find yourself in the gym do a bunch of pullups and dips (or pushups).  Put it in your log.  Try and do more (or more per set) each workout.   Do some weighted back squats and calve raises a couple times a week.  Try and do more weight or more reps for these lifts.  Always do at least 5 reps and fewer than 20.  Log it.  It will thrill those on the forum to see you improve (that is after all why people dispense advice for free... they like to see it help someone improve).

As far as sprinting.  I ask that you just follow this advice and not ask for any more details.  Keep sticking to your track workouts with your club.  As far as your supplemental work follow this advice:

A) If you have some time during the day and your legs don't feel terribly sore and you didn't run fast the day before:

Go run fast and do it somewhere familiar.  Try and break a record.  Run between 300 and 800 meters.  Keep reps between 30m and 120m. If there is no track nearby but there is a 50 meter hill... Then go run up the hill 8 times as fast as you can.  Time yourself and try and make each rep better than the week before... pay special attention to the last rep and make it all out.    If there is no hill nearby but there is a 100 meter straight go run that 5-6 times and set a record on the last one!

B) If you have some time during the day BUT you ran the day before or your legs still somewhat sore from weight-training or previous speed work:

Go run intermediate and do it somewhere familiar.  Try and break a record by reducing recovery or lowering overall time.  Run between 1000 and 2500 meters.  Keep reps to at least 100 meters.  For example if you find a 200 meter straight somewhere go run the 200 meters 5-10 times.    Rest at least 30 seconds and less than 8 minutes between reps.  Run each rep at the same time.  This will take some practice.  If you run to fast you will "die" if you run too slow you won't get a good workout.  You will figure it out.  Maybe you will be able to run 200m in 35 seconds 8 times with 4 minutes rest between each rep.  Try and improve next time.  You could improve by adding a 9th rep.  You could improve by taking the recovery down to 3 minutes.  You could improve by taking the time per rep to 33 seconds.  Remember improvement (lower time or reduced recover) is required across ALL reps.  Nobody can tell you what to improve you have to base it on how YOU feel.  Generally if you are feeling a bit more sore you will do better trying to set a record for less recovery... You will learn to feel that out.  When you are close to 8 minutes recovery between reps than try and lower the recovery... If your recovery is short then try and reduce time per rep!   

C) If you have some time during the day but you ran the day before and you still feel very sore from training:

Then rest.  If you are really itching to train than go jog for 15 minutes, do your skips, dynamic activation, and some static stretching. 

D) You have homework or a lecture or a family commitment and can't train:

That's ok.  The next day you have some free time just evaluate whether you are A,B,or C.  Get in the gym too if it's been awhile.


**************

One rule: Before you ask any more questions, get to a track ASAP and got some friend of yours or someone to just stand there and time you running 60m, 100m, 200m, even 300m and 400m.  You can stand there put your hand on the ground and they can start the watch when they see you move and stop it when they see your foot touch down past the line.  Have them take 3 times for the 60m, 2 for 100m and 1 time for each other distance.  Report your times in your log.  Also, get a spotter or a squat cage and find out how much weight you can squat for 3 reps.  Finally, report how many pullups in dips you can do in a single set of each.  That is your homework.  The sprint times and squat testing should be repeated every couple months.  Besides that just follow the guide a wrote for you and good things will happen.  I've been around sprinting for awhile and I have tried my best to write this as simple as possible (you might notice I combined speed endurance and tempo for you... at your level you really don't need to separate the two and it seemed to be confusing you)... I hope after your report your test results you next journal entries will be a lot shorter... something like this:

**** Sample ****
Felt a bit sore but not terrible (Option B)
Ran 200m 7 times.  4 minutes recovery.   Times: 32,33,34,33,34,34,37  (Will try and take a bit off the first next time and get them all under 35)
Got to gym:  Did 3x10x150 for squats, calf raises.   (will go for 3x10x155 next time) Did 4x10 pullups and dips (will go for 4x12 next time)

That's it.

Good luck. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2012, 02:24:27 pm
Hi

Thanks for the advice, i can't seem to get a proper grip on how one should train for speed, so therefore the questions.

I did realize it was tempo and endurance.

I have a template from acole and i can vary from that with my free time i get if i can i can add some hill work combine with 100-200m running long rests between reps.
Try to improve by reducing recovery time or my running time.

So i don't really need any rest days unless i am feeling sore.
Most of my free times are used for uni work, that's why i plan the things i have to do any free time i have i study, well i will try and study

and will also incorporate what you said, as i can see most of the time i should be running a lot, as the power will come from the weights the running will help my endurance.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2012, 06:22:46 pm
I think i understand, the comment i think lance made just lift and run.

Lift to gain strength and Run to gain endurance.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2012, 11:20:54 am
Date: 06/10/12
CNS Fatigue: 7/10 (if this is referring to mental fatigue)

Warmup
 - Activation and mobility drills

Workout
 -1 x 3 x 150m (walk 150m back for rest)

Cool Down
 - Stretches

PR's: none

Comment: Went to gym first time ever, to see my max rep for squats, RDL, calf raises, dips, pull ups.

Squats: 5 x 40kg ( i could probably just be able to get 3 reps for 50kg but my form might have been not that good)
RDL: 5 x 50kg (i could do more, but someone interrupted me)
Calf Raises: 5 x 30kg (i didn't a good test on this one)

Pull ups: 6 (it was wide bar so was hard)
Dips: 16 (easier then pull ups)

Comment contd: I was about to squat 50kg but asked for a spotter, who said that i was doing it wrong i was leaning forward, he said i should keep my feet shoulder width pointing forward and said don't stick butt out but bend you knees and go down, it didn't feel right also he said stick shoulder back chest out which i tried nearly hyperextended my back and felt the weight nearly pushed my back way in because my back is arched. When i was RDL another guy said stick butt out and look forward and go down, that was hurting my back i was doing it where i keep my back straight lean over bending my knees with my butt going back as well and then back up i didn't curve my back.

Soreness: Hams, quads, glutes a little, a little lower back
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 07, 2012, 11:47:03 am
Date: 07/10/12

Workouts: None, still sore from yesterday, testing my rep max. My lower back is sore my upper back little sore.
Damn them gym bros.

Comments: When i did 40kg of squats, the last weight i did 5 reps my hams and quads were super sore, man first time gym, first time super sore  :headbang:
 
Also Next week will be the last time i do training on wednesday as that they will show how to get to the local track and then after i can start the track club and leave the uni sprint training for resting.
Official exercise starts tomorrow, hopefully.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 09, 2012, 08:54:50 am
Date: 9/10/2012
BW: n/a
CNS: 8/10

Warm ups
 Activation and mobility drills
 walking toe raises

Workout
 6 x 40m uphill sprints 1-2 min rest
 Stair Strides x 4

Cool Down
 Static Stretches

PR's: none

Soreness: ankles a bit sore

Comments: I found this nice hill, which is about 20 degree and it takes a bit more than 10s to reach top, also some nice wide stairs to run up, which at the top is narrow steps 3, which i jump to the top like hurdles.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 09, 2012, 09:27:54 am
Date: 9/10/2012
BW: n/a
CNS: 8/10

Warm ups
 Activation and mobility drills
 walking toe raises

Workout
 6 x 40m uphill sprints 1-2 min rest
 Stair Strides x 4

Cool Down
 Static Stretches

PR's: none

Soreness: ankles a bit sore


Quote
Comments: I found this nice hill, which is about 20 degree and it takes a bit more than 10s to reach top, also some nice wide stairs to run up, which at the top is narrow steps 3, which i jump to the top like hurdles.

nice! that stuff is fun.. i actually have one (hill, not stairs) nearby too believe it or not, pretty rare for florida. the hill here is like 45deg, which is sick.. 20 deg definitely works too tho, probably even better for sprint stuff.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 09, 2012, 10:55:03 am
Date: 9/10/2012
BW: n/a
CNS: 8/10

Warm ups
 Activation and mobility drills
 walking toe raises

Workout
 6 x 40m uphill sprints 1-2 min rest
 Stair Strides x 4

Cool Down
 Static Stretches

PR's: none

Soreness: ankles a bit sore


Quote
Comments: I found this nice hill, which is about 20 degree and it takes a bit more than 10s to reach top, also some nice wide stairs to run up, which at the top is narrow steps 3, which i jump to the top like hurdles.

nice! that stuff is fun.. i actually have one (hill, not stairs) nearby too believe it or not, pretty rare for florida. the hill here is like 45deg, which is sick.. 20 deg definitely works too tho, probably even better for sprint stuff.

pc

lol yeah def fun, i have this steep hill just a few walks a way, which is steep, maybe same as yours, maybe that can help with high knee and dorsiflexed toes, i might try it.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2012, 01:48:10 pm
Date: 10/10/2012
BW: n/a
CNS: 7/10

Warm ups
 Ankle rotations
 3/4 mile jog (not as far as it looks, got to sprint at the end, which shows signs of improvement)

Workout
 High Knee Skip Drills (A Skip Drill)
 Butt Kicks x 2
 Skip for height
 Fast feet (strange one, very minimal knee lift)
 Step overs (karaoke)
 sprint to first cone, back then sprint to second and then back x 2
 jog to first cone, accelerate to second cone, then sprint to last cone x 4

Cool Down
 light jog
 stretches

PR's: being able to sprint at the end of the 3/4 mile jog

Soreness: Shin's are quite sore

Comments: I feel that we are doing plyometrics, which i feel my legs are not stiff enough therefore the pain in the shin, also they couldn't take us to the grass because of over booked, i also heard someone discussing about the local track that they don't believe you should do weights light weights maybe but should just do plyos, not even squats. lol. Just want to use words i.e. plyos to amaze people and they guy that was saying this to a guy who wanted to improve his sprint had massive quads, hams and calves lol.

So am a bit sceptical joining but will go for the training, will still squat.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2012, 02:03:43 pm
Date: 11/10/2012
BW: n/a
CNS: 9/10

Warm ups
 None

Workout
 Rest

Cool Down
 Rest

PR's: none

Soreness: ankle and shin a little sore

Comments: I just rested today because tomorrow is the biggest day out of all my workout days.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 13, 2012, 03:16:00 pm
Date: 13/10/2012

Weight: 60kg
Soreness: Hammies quite a bit, quads not so much, calves a little, my whole arm including shoulders feel dead and weak.
CNS: 7/10

Warm up:
  Mobility and Activation Drills (Forgot to do TKE's)
 
Workout:
  Squats 5 x 10 x 30kg
  Calf Raises 5 x 10 x 30kg
  RDL 5 x 10 x 30kg
  Pull ups 5, 5, 5, 5, 4 (Failed on last set)
  Dips 10, 6, 6, 5, 4 (last 2 sets were until failure unintentionally)

Cool Down:
  20 min walk back home

Stretches:
  Overall Body Stretch

PR's: Pull ups (could do more than 6, as bar was slightly less wider than the previous one tested on)

Comment: This was supposed to be a low intensity workout, but was still dead after, my hammies were not as painful as last time, when during the testing session. During the squats i was facing mirror, i don't know if i kept my upper body up, i tried to make sure i could read what was written on my shirt, a tip i read here, but the mirror is deceiving when facing towards it,
it makes it seem as if i am not going low enough but looking at side, i can see i go down to parallel.

RDL, i tried to these the way lancests advised vag, keep knees bent 2-3 inches, push hips back as far as possible, let weight travel inwards against my thighs and shin lightly of course and then push hips back but when i drive hips i always stand straight and not keep my knees still bent, sometimes i could do it but it felt weird when pushing my hips into the bar.

I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.
:uhhhfacepalm: :pissed:

Pull ups was hard towards the end and the dips after was worse because tired from the pull ups, now i understand lower intensity does not mean its going to be easy it means its going to be long and tough.

Before i used to have 2 scoops of whey powder with 1 glass of milk and a third of a tablespoon creatine and it tasted it thick and too chocolatey, the problem was i was supposed to do 1 scoop for every glass of milk, so i had 2 glass of milks and 2 scoops and same amount of creatine, tasted much better. I don't add any other things in there like chocolate syrup or anything, tastes nice on its own.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 13, 2012, 03:39:37 pm
I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.
:uhhhfacepalm: :pissed:

LOL  :-\

old people love being naked in locker rooms.. unlike squatting, in a locker room full of naked old men, you'd want to keep chin up eyes up, not chin down eyes down lulz.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 14, 2012, 08:56:52 am
I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.
:uhhhfacepalm: :pissed:

LOL  :-\

old people love being naked in locker rooms.. unlike squatting, in a locker room full of naked old men, you'd want to keep chin up eyes up, not chin down eyes down lulz.

lol yeah, i might have to go fast as well when at the bottom.
lol
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 15, 2012, 12:24:45 pm
Date: 14/10/2012

Weight: 60kg
Soreness: Hammies, quads and hips and glutes all quite sore.
CNS: 8/10

Warm up:
  Quick Mobility and Activation Drills
 
Workout:
  200m Sprints x 3
    1. 46s
    2. 48s 
    3. 41s
 
  Squats 3 x 6 x 40kg
  Calf Raises 3 x 10 x 40kg
  RDL 3 x 6 x 40kg
  Pull Ups 5,2,2 (Due to upper body sore from last workout)
  Dips 12, 9, 6
 
Cool Down:
  20 min walk back home

Stretches:
  Cool Down Overall Body Stretch

Protein Intake: 62g (From Protein Shake)

PR's: none

Comment: Woke up at 8am and started training at 10 am, so was late, classes start at 2pm, first had to try find an area which was 200m, so i was walking to some parts taking footsteps to 200m, some were too short so had too move to another area or walk a different way to cover a bigger distance, until i had to measure by going around a building which was just at 200m. Grass was wet, my shoes are not water proof so my socks got wet after the 200m workout. Also one way it was kind of a uphill, I realized this as i went back the other way i could feel that i was running down hill so last time was a downhill run until up to the 80 m straight.
Had to rush my activation warmups, so much to do i sometimes miss some, weights were ok, pull ups were failure, i could only do 2 on the last 2 sets, still sore from last workout. I was about to attempt 20 repper, but since that is the weight i am using and when trying i knew i was going to fail, so i am going to use it when i start high intensity squats, after i can drop to a lower weight, which should be a bit lighter and go for that 20 rep.
Came back and had to go straight to lecture with heavy legs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 18, 2012, 04:22:02 pm
Date:17/10/12

BW: n/a
CNS: 10/10 (First time on track)

Soreness: Shin quite sore (whenever i do running or drills, my shins at the sides are always sore, don't know why)

Warm up:
  400m Jog
  Adarqui Hamstring Activation Stretch
  other random activation stretches

Workout:
  Butt Kicks Followed by High Knees (alternating) x 2 x 30m
  High Skips x 2
  Pull Downs x 2 (Straight leg you bring down)
  Paw back walk x 2 (you walk but with focus on bring feet down and scraping back, was weary of the damage it might do to my shoes)
  Squats x 10
  Lunges x 5 each leg
  B Run Drills x 2
 
  Start Position, Move feet back and forth under body as fast as possible x 10 then drive out sprinting 30m x 2
  Jog, Accelerate, Sprint to 3 cones x 3
  tag relay 4 x 50m (I was second, first being a fast guy)
 
  100m timed (a race with 2 other people)
  15.07 (wet track, wearing trainers and after workout)

Cool Down
   Stretch
   30 min walk back to campus

PR's: None

Comments:
Already mentioned, it was first time on track, so was really excited using the track. It rained so it was track so that reduced my eagerness to use the track, nut never the less, it was fun using the track. We had a chance to do relay 4 x 50m, which made it even better. I was second because i wanted to recieve the tag by the fast guy and then i was on the bend, i like the challenge of the bend, never knew why people found it hard to get round the bend, so it was fun. We came first as we had a fast guy on the last position.

I had a chance to time my 100 after workout by racing the 2 fast guys, all i was thinking was run fast and get a good time and as i said already i got 15.07, i have a target to beat. So all in all a fun workout using the track.
 :headbang:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 19, 2012, 05:39:39 pm
Date: 19/10/12

BW: 136.5 lbs
CNS: 7/10

Soreness: leg's little sore, but feel quite dead.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 5 x 10 x 35kg
  Calf Raises 5 x 10 x 35kg
  RDL 5 x 10 x 35kg
  Pull ups 5, 2, 2  :uhhhfacepalm:
  Dips 10,10,10

Cool Down:
  30 min walk back to uni

Stretches:
  Cool down overall body stretches
 
Comment:
Since it's friday, it was the busiest day, i woke up at 6 am, ate only cereal and cheese toast and left for the gym at 7:40am, because i do stretches at home. Got to work, RDL's starting to get heavy, so can feel that my grip is losing. Then had to finish before 10am, so i can walk back in time for my lectures, finished gym at 9:40am, had to go back, we had ran out of milk, so had to buy that, go home ,get changed quickly and go to lectures, which i arrive at 10:15, so was late, didn't miss that much. So will have to re-evaluate.

Since it was a low intensity session, i decided to do squats fast, instead of slowly. I use these step boxes for calf raises, which is useful because if i lose concentration i about to lose balance in the middle of the calf raise i my heels go all the way down and can touch the floor or i step back and step back on and carry on.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 20, 2012, 12:53:22 pm
Date: 20/10/12

BW: n/a
CNS: 7/10

Soreness:
  arms and legs a little sore lower was a little sore

Warm Up:
  light jog
 
Workout:
  Speed Runs 400m (last 200m increased intensity) x 3 (about 1-2 min recovery)
  1 Mile walk carrying approx 15kg in each hand (shopping bags lol) 3 bags in each hand
  30kg rucksack walk for 5-10 mins
  30kg rucksack squats and lunges
  30kg rucksack up stair walks
   
Cool Down:
  relax

Stretches:
  arms
  neck
  back
 
Comment:
All the exercise i did above was on my way shopping and back, i was doing fast jog, then initially run until i reach a goal i have in mind, stop walk for 1-2 min rest, start running again and rest and last run all the way to the supermarket. When i arrived hard to breath, chest a bit paining, but liked the endurance run.  :headbang:
Finished shopping 15kg shopping in each hand; real boss like. I would place it on my forearm, walk then place on my wrist and then hold it and i would alternate this way. On the way a bag broke, which had tins so placed it in the other bags, after some time bag ripped with tins falling through so i placed the tins, in the broken bag and placed that broken bag on one of the bags which was already full, so the handle of the bag i am overfilling was stretching; these were normal plastic carrier bags you would get from tesco, so that overpiled bag has taken a rectangular shape because of all the tins. On the way bag breaks with 6 pint gallons of milk so i hold them with the bag contain 5 ltr oil. using the handle the milk gallons have. so i am carrying 1 big rectangular shaped bag, with a string like handle, and the other hand is a bag containing a 5 litre oil as well as holding the 2 6 pints of milk.
We arrived on campus and decided to go the laundry, which was closer, as we had our dufflebag, i thinks that's what you call it, i put all my shopping in there) lifted in on my shoulder and went home, did some squats on the way as well as lunges, it was 2pm weekend so not much people around as uni is closed. Got home unpacked, phew.

So a good workout for the day especially endurance wise on a non workout day, lower back was a little sore when carrying the bags.

:wowthatwasnutswtf:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 22, 2012, 06:32:25 am
Date: 21/10/12

BW: 139 lbs
CNS: 8/10

Soreness: shins, very little pain on my legs suprisingly.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  2 x 4 x 150m sprint 80% intensity, 40s rest between reps except last/ 4 mins between sets.
     1) 23s, 24s, 25s, 26s (extra rep)
     2) 25s, 27s, 28s
 
  Squats 2 x 7-8 x 45kg
  Calf Raises 3 x 8 x 45kg
  RDL 2 x 7-8 x 45kg
  Pull Ups 5, 3, 3 (had to force last reps for last 2 sets)
  Dips 12, 10, 10

Stretches:
  Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
I started workout late at 10am, need to start around 8am, i wanted to sprint on the usual grass, but every time it lets me down, yesterday i ran 150m the grass was soo wet and the muddy was very slippery everytime i ran i felt my back leg slip before coming under my hips and in front, it was slippery, not enough to slip, but enough to reduce the friction when my feet contact the ground  :pissed:. So had to do on road/ sidewalk, which not suprisingly caused me to have painful shins. After that went back home, get ready for gym and got to gym 30min walk, did my workout, still don't feel my rdl is right, i think i should keep my knees straight first but when bring hip back, should bend knees when bringing hip back not too much bend 2-3 inches. The pull ups sucked as always, but forced the last 2 sets to 3. I changed them to 3 sets, because i just don't understand how i can do them differently at different intensities except do more reps on higher intensity days. Dips is one thing i can do a lot of last rep i was struggling near the top of last set, 10th rep, but since i reached the top regardless of locking my elbows, i counted it as 10 reps.

Workout Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 24, 2012, 06:02:53 pm
Decided to track my protein, fat, carb in take for the day and came as below.

Total:
  Protein: 66.69
  Carbs: 182.5
  Fat: 97.96

Required:
  Protein (1.2-1.7xbw(kg)): 75-107
  Fat (1g x bw(kg)): 63
  Carbs(6-8xbw(kg)): 360-480

Result:
  Protein: -40.41
  Fat: +34.96
  Carbs: -297.5

Looking at the above results i can see i have gained nothing but fat.
I need to eat more nuts, whole bread, more fruits with every meal and see how it goes from there.

 :uhhhfacepalm:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2012, 09:54:36 am
Date: 27/10/2012

BW: 134 lbs
CNS: 8/10

Soreness: not much pain on my body, maybe DOMS will settle in.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
 
  Squats: 1x6x0kg(empty bar, warm up set), 1x6x20kg(warm up set), 2 x 7 x 50kg  :personal-record:
  20 rep Squat: 1 x 20 x 42.5kg  :headbang:   
  calf raises 2x6x50kg  :personal-record:
  20 rep calf raise: 1 x 20kg x 42.5kg (last 2 was a big struggle but got there)  :headbang:
  RDL: 2 x 6 x 50kg  :personal-record:
  Pull Ups: 5, 4, 3 (paused at top for the sets)  :personal-record:
  Dips: 14F1/2 (failed half way on 14th rep), 11, 6 (slow dips)
  Arm Swings: 6kg each hand (on balls of feet) x 10 slow, x 5 each fast
 
Stretches:
  Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
No lockers available, so i had to make my way into the changing rooms  :ninja:, make sure no one chaning, empty  :trolldance: (just had to use this), put my stuff in the locker and i was out. I had a plan on how i could achieve the 20 rep squats, i will be starting at 85-90% rm squats with 6 reps and i knew if i reduced the weight it would be a bit easier, but not easier as i thought, started the 20 reps i had to go fast to get it over with before i struggle and fail, so got to 10, i also look on the mirror to make sure the bar reaches a certain point that i am satisfied with, up to 15, tired and aching, had to struggle for the last 5 reps and finished.  :wowthatwasnutswtf: :headbang:. 20 Rep Squad  8)  I was very tired after but was happy, I even used the same technique for the calf raises, but the calf raises was more of a struggle as it is more hard to cheat on you go up and down, when i got to 15, i couldn't get high much but had to put all my effort and the last one put everything i got and put it in and achieved my 20 reps. Not as tiring but brutal.  :headbang:.
When i unload the weight i do a small upright rows with the plates, just to get in a little sneaky workout,  :ninja:.

Overall workout went great, the good thing is that when at 40kg i was at an average struggle and suprisingly with 50kg it was the same i expected more struggle, but it was good and only 2 sets can help maintain my motivation.

Workout Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 29, 2012, 04:16:18 pm
Today was supposed to be my weight lifting session with tempo but i didn't do it as i have tuesday track, so i decided to speed endurance + speed training and i didn't do that either because i just had to find a new area to train and i found this big place, where the cars go around it, not round about, but it was in front of this cathedral it was like way to direct traffic in and out and the thing in the middle, grassy, well i measured the road around it and it was 400m like a 400m track.

Quote
On Hunt for other location

 :trolldance:
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on October 29, 2012, 08:01:46 pm
Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 30, 2012, 07:03:56 am
Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 30, 2012, 08:16:06 pm
Even though i have not received a membership pass from the running club to train at the local track, i was allowed to go there for a taster session.

Date: 30/10/2012

BW: n/a
CNS: 7/10

Soreness: area between ankle and heel, just under the ankle, underneath the knee cap you can feel the tip of a bone, its pains there, and my shins.

Warm Up:
  Quick Activation and Mobility Stretch
  mix between sprints 60% 400m+, jog 300m+ maybe, walk in between and the rest of the way

Workout:
  4 x 500m
    i) 2 sets i did only 400m, that was the goal in my head with decent amount of speed that i kept up behind 3 guys in front for the second set
    ii) 2 sets fast paced jog for 500m with a sprint finish for the last set of last 50m

  Stair workout (endurance based as we were going up and down across back of stadium 2 times

Cool Down:
  Jog

Stretch:
  Leg stretch

Comment:
I had chance to try a taster session at the local track training, it was 20 min left, so we had a fast jog for a certain distance and then walk, then a sprint for long distance to see how long i could maintain it. We then walked the rest.
We arrived a bit early so had to rest and stretch. We went to the area where they started training and they said in the winter they do speed endurance work as well as strength endurance work. So we had to do the 500m, on the way i was told if i was wearing proper trainers, i thought i was wearing the right trainers, but they said that they were climbing boots/hiking boots, these are the shoes i use when i go to gym. So maybe because of these i had pains in my shin and below my knee. We had to run 500m, so i ran trying to stay near the front and i was tiring as always as it is long distance and set a goal of 400m in mind, if any longer i would probably die, then walked the last 500m, i decided to for the last 2 sets to do the whole 500m but at a quite quick pace jog and made it all the way even though i was way behind everybody, the last set i decided to do a sprint finish after a fast jog to the finish, then we had these small stairs near the entrance. there was about 7-8 entrances so we would go up out one entrance then in through another and down the stairs and do the for the whole there and back 2 times and walked back to uni and got home at 9:00pm.

After i finished, rested i decided to do 100m race full pace and it actually felt like i was able to maintain speed better and my time as mid 13s, which was good.
 :wowthatwasnutswtf:

Rating: A taster session, tiring 7/10 because of the benefits i can get out of it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on October 30, 2012, 09:06:58 pm
Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace

*Sigh* Don't run on the road seifullaah. It looks like you are already getting some patellar tendonitis, maybe even shin splints atm so sprinting on a hard surface will just aggravate them. A vulcanised rubber track is supremely better than asphalt for running, that inch or two of rubber can make a huge difference.

Why don't you just run around the inside of that road on the grass? It won't be 400m but it's a better alternative than asphalt.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 31, 2012, 08:42:19 am
Lol, I hope you're not planning to sprint on the actual road, it'll probably stuff your knees up long-term. Not to mention the fact that, you know, it's a ROAD. With cars and shit.

Its not the type of road, you think, its like, you know in the movies you see a massion and in front they have this big round grass area so people can go round one way to approach the mansion and then when finished can carrying on going round to leave, that's what that is for visitors to the church.

Yeah, i was thinking of running on the road, i have no grass that is big enough 400m to run. I know that running on hard surfaces hurts my knee's and shins but i don't know what else to use.

i will go on a hunt again for a grassy area this time.
hopefully i find something.

EDIT:when i do start running on the track isn't that a hard surface for sprinting that it will give me knee problems as well as shin problems.

peace

*Sigh* Don't run on the road seifullaah. It looks like you are already getting some patellar tendonitis, maybe even shin splints atm so sprinting on a hard surface will just aggravate them. A vulcanised rubber track is supremely better than asphalt for running, that inch or two of rubber can make a huge difference.

Why don't you just run around the inside of that road on the grass? It won't be 400m but it's a better alternative than asphalt.

I haven't run on the road yet,  so will follow what you said and go around the inside of the grass. After the training session i had pain on my left leg on the left side three inches below my knee on that bone part and on the shin when i was training in hiking boots lol though they were running shoes, i have had a lot, the shin splints, when i was doing plyos on grass, running on pavement, i hope i don't aggrevate more than it is. That's it no more running on the concrete, i felt the track and it was rubbery, i can tell why it won't be bad on the track as it would be on the concrete.

Note to Self: Wear trainers and DON'T EVER RUN ON ROAD OR CONCRETE.

thanks for the advice
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2012, 10:55:23 am
Date: 02/11/2012

BW: 63kg
CNS: 8/10

Soreness: Little pain on the shin, pain on ball of feet, pain front of foot between the 2 ankles
   
Pain in front of foot
|     \/   |
(| --- ---|) < Ankles
|  ||| || |
(u)uuuo

Warm Up:
  Activation and Mobility Stretch
  walk 30min to gym

Workout:
  Squats 1 x 6 x empty, 1 x 6 x 40kg, 2 x 7 x 50kg, 1 x 20 x 45kg
  calf raises 2 x 7 x 50kg 1 x 20 x 45kg (brutal last 6-8 reps)
  RDL The gym was booked for the rugby players, so i had abandon the squat rack to do the RDL and as i watched they never used my squat rack at all.  :raging:

  Pull Ups 8  :personal-record: (might because of the upright rows when removing the 25kg weights off the bar), 5, 3 1/2
  Dips 10, 8, 6

Stretch:
  Overall Body Stretch

Cool Down:
  30 min walk back home

Comment:
Since i only managed one day of weight training, i decided to do it this weeks as well, it was good, felt really good under the bar, good control of movement in the lifts. The 20 rep squat are tiring that after my lower back is a little sore. Calf raises brutal, i use a step like box, i sometime lose balance and step off and have to step back on. But managed to complete. Also when ever i take 25kg plates off, i do upright rows with them before putting them and placing the 20kg on for 20 reppers. This has helped me increase my pull ups as i was able to get past the 5,2,2 barrier to 8,5, 3. By Next Week i will be in '2 plate city'; quote:adarq. Went to lectures straight after. Friday is so packed for me i start gym at about 8am and i am busy all through out the day till 6pm of lectures and stuff, at 6pm i can relax.

Rating: 9/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: TKXII on November 04, 2012, 12:09:21 am
how is your sprinting form? If you are running submax, you may be braking a lot, with higher ground contact times, and your knees/shins will be part of the braking process, and this may be a cause of your shin splints. I am skeptical that sprinting with good form on asphalt is the main cause of your shin splints. Stepping over and down as is recommended, and using the hamstrings and glutes as primary movers in a sprint should minimize stress on the shin, whereas running submaximally, using your shins and knees as breaks, is not a good idea. If you are running submaximally, try pretending you are falling forward at the hips, this is a strategy use in running to improve economy. And of course I hope you are not on your heels but on the ball of your foot and have good dorsiflexion.

http://www.youtube.com/watch?v=XrOgDCZ4GUo
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 04, 2012, 09:15:38 am
how is your sprinting form?

i would say it is pretty good. I actually spent time on perfecting form before i got started on increasing my speed.

Quote
If you are running submax, you may be braking a lot, with higher ground contact times, and your knees/shins will be part of the braking process, and this may be a cause of your shin splints.

Maybe?

Quote
I am skeptical that sprinting with good form on asphalt is the main cause of your shin splints.

I think that is a problem, that even you have good form, running on asphalt can really batter your shins and knees, i remember i was playing run outs in my area, and i was mostly running on road and pavement surfaces and that really gave me real sore shins but on grass less painful as wen force generated my the feet hits the ground, if it is concrete there is an equal opposite reaction hitting your feet back, which attacks the shins and knees but when running on grass, some of the force is absorbed by the springyness of the grass and little force is returned back.

Quote
Stepping over and down as is recommended, and using the hamstrings and glutes as primary movers in a sprint should minimize stress on the shin, whereas running submaximally, using your shins and knees as breaks, is not a good idea. If you are running submaximally, try pretending you are falling forward at the hips, this is a strategy use in running to improve economy. And of course I hope you are not on your heels but on the ball of your foot and have good dorsiflexion.

My Sprint form is good so i specially enphasize on stepping over, also using my glutes and hamstring more as after the 400m run, my hamstring, glutes and halves were full of lactic acid.
I don't understand what you mean falling forward at the hip, is this during drive phase or maintenance phase.

Quote
http://www.youtube.com/watch?v=XrOgDCZ4GUo

I had this problem when i was overstriding trying to consciously cover more distance but now its not a problem any more.

I think it was from the improper foot wear and running on concrete that irritate my shins and little bit my knees.

thanks for the advice
Title: Re: A Journey to Running Fast and Jumping High
Post by: TKXII on November 04, 2012, 09:38:57 am
i said it may cause it, but i'm not sure. post a video of you sprinting and that would help. everyone is certainly different, but I have never gotten shin splits from sprinting on asphalt. And I've sprinted maximally on asphalt and for volume with a weighted vest (my backpack with textbooks stuffed in it actually) of 20-30lbs. But i don't know why exactly that is. sweet maps btw,

edit, and considering the type of shoes you posted pictures of in another thread, that could be another potential cause. that black shoe you posted a picture of with a stiffer sole will probably put ore stress on shins, ankles, knees and cause deterioration of form.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 04, 2012, 09:43:32 am
i said it may cause it, but i'm not sure. post a video of you sprinting and that would help. everyone is certainly different, but I have never gotten shin splits from sprinting on asphalt. And I've sprinted maximally on asphalt and for volume with a weighted vest (my backpack with textbooks stuffed in it actually) of 20-30lbs. But i don't know why exactly that is. sweet maps btw,

edit, and considering the type of shoes you posted pictures of in another thread, that could be another potential cause. that black shoe you posted a picture of with a stiffer sole will probably put ore stress on shins, ankles, knees and cause deterioration of form.

I used to run with weighted vests, home made leather vest of 2 layers with sand in between, on pavement concrete and i also never had problems with my shin's, the trainer was worn, but light and very good. But when you run on surfaces which are not pure concrete i.e. road surfaces which have rocks mixed in it so it has lots of bumps so a surface with lots of dents and bumps caused the shin.

But in the long run running on concrete will start to show its effect later on, but not straight away.
i will try get a video if possible.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 05, 2012, 11:40:38 am
Update: 05/11/2012

I was not able to do any weight lifting on sunday as scheduled and i don't think i will be able to workout this week because when i woke up on sunday i had a bad sore throat and the next morning it was worse than sunday. Now i have a flu/cold; whatever the difference is.
 :uhcomeon:

My shin's tend to pain from time to time don't know why, pain area from under ankle, front of feet under other ankle and back of heel have been sore as well and also  get a little pain around my knees, i haven't run yet and still some pain. My lower back is quite sore, i don't know why, i'm guessing it's the flu/cold.
 :uhcomeon:

I decided to add lance's heel walk to prevent shin splints today when walking.

hopefully i can start next week, i left off at 50kg, so will go up to 55kg as i already had 2 weeks, one day from each on 50kg.

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 09, 2012, 07:41:21 am
Date: 9/11/12

BW: 139 lbs
CNS: 7/10

Soreness: none, suprised about that

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1 x 6 (empty bar), 1 x 6 25kg, 2 x 7-8 55kg
  Squats 1 x 20 x 50kg
  Calf Raises 2 x 8 x 55kg
  Calf Raises 1 x 20 x 50kg
  RDL 1 x 7 x 55kg (the rugby team again took over the squat racks)
  Pull Ups 8, 6
  Dips 12, 11
  Hanging leg raises x 10 x 1 set
  Arm Swings 6kg 1 x 20, 1 x 10 slow, 10 fast

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Had to make sure i got there early, i saw the rugby team were about to arrive so did 1 set of RDL's before i left. since i only lifted once a week for the previous 2 weeks, this might have made the 55kg seem harder than it should have been because i was sick after the first day of workout.
Pull ups getting better, i try do them fast. Did some hanging leg raises. Came back home and saw i was already 3 minutes late to class, i went there and nobody was there i checked email and the lecturer said he won't be in today  :pissed: and next week so i can take my time next week.

Workout Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 12, 2012, 12:02:41 pm
Date: 12/11/12

BW: 138 lbs
CNS: 7/10

Soreness: low back, hip flexor muscle

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1 x 6 (empty bar), 1 x 6 45kg (i wanted to do 25kg, but i accidentally put 20kg on both sides, 3 x 7-8 55kg (wrong form so did more, will explain in the             
  comment section)
 
  Calf Raises 2 x 8 x 55kg
  RDL 2 x 6 x 55kg  (still finding grip difficult)
  Pull Ups 8, 5
  Dips 13, 8
  Arm Swings 6kg 20 each slow, 10 each fast after x 2 sets

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Firstly I have to talk about what happened with my squat, during the warm up i planned on progressing the warm up, empty, 25kg then 55kg, but accidentally went empty, 45kg, 25kg (i realized my mistake), 55kg, back to the main point when i was doing the squats i thought i was going parallel but when i simulated it without bar in front of mirror i was only going about 3/4 of the way.

This way

            \
             \
              \
             _\
  _---'''''''
  \
__\

And not this way (parallel)


          \
           \
            \
  .---,,,__\  <-Hip crease in line with knee)
  \
__\

So that is a problem, so i decided to try again but go lower than i usually do at the same weight, more struggle but was able to complete 6 reps.
So i am thinking should i start from low weight and do deeper squats or carry on with same weight. I was thinking do a progressive increase in load for one workout until i reach a weight i fail at and keep working at it until i get to my current weight going that low (55kg).
I also missed out the 20 rep as i can imagine how brutal and hard it would be for me to get the 20 reps.

My back is sore and my hip flexor muscle was sore when i went deep. But i think when i did try go deep i was able to get my thighs parallel to ground and not my hip crease in line with my knees. So my lower back is a bit sore.

I will have to ice it. The other exercises were ok as they were not as hard as the squat. Now the RDL another problem for me because when i was about 1 years old, my finger got cut on the door, like a piece of my finger was on the floor and after a while, miraculously a nail still grew from that point and instead of going up goes around the broken finger and is perpendicular to a normal nail, like below, its my little finger btw.

normal finger

Nail
\/
|/''''|
||    | <- Finger
||    |
My finger
 
   ,...._ <- Nail
  ||'''''\
  ||     | <- Finger

So when i lift bar for RDL, my fingers wrap around, my little finger doesn't wrap round is only 3/4 around and since the nail is facing towards the bar, the bar has the rough texture, i can feel when it gets heavier my little finger gives way first as the bar trys to pull on my nail, so i am left with 3 fingers and thumb.
So i dropped the bar back on the rack when i was at 4th rep because of my little finger.

I thought i was going to be able to get only lower body work done today but managed to get all the workout done.
 :headbang:

Workout Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on November 12, 2012, 11:01:03 pm
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

Try a mixed grip with the RDLs (one hand over and one under) if you're having problems (although, the little finger really doesn't do much for me grip-wise, my grip is basically the same with or without it for bar exercises).


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 13, 2012, 05:17:17 am
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Quote
Try a mixed grip with the RDLs (one hand over and one under) if you're having problems (although, the little finger really doesn't do much for me grip-wise, my grip is basically the same with or without it for bar exercises).

will try, but might have to leave my little finger out so it doesn't get grinded by the bar.

thanks

Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on November 13, 2012, 07:10:44 pm
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Well, the 20 repper should be hard as fuck (the last time I did it, with a max squat of maybe around 155kgs at the time, I did 100kgs for 20 reps and it was brutal, barely finished). There's no way I could do 20 reps by just dropping off 5 kilos from my 8-rep max (prob 120kgs).

If you're having problems telling if you're hitting below parallel, a cue I use is that when you feel your calves and hamstrings making contact, then you are probably past parallel depth. My advice is that you have a session where you just try and get as deep as possible with low weight so you know what hitting ATG depth feels like. Then you'll have a better idea when you start your work sets. Also, improve your squat flexibility by doing deep squat sit holds and stretch your adductors and hip flexors before you go too crazy. One mistake I made was not being flexible enough in the RoM of the full squat before doing it at high-frequency.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 13, 2012, 07:33:54 pm
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Well, the 20 repper should be hard as fuck (the last time I did it, with a max squat of maybe around 155kgs at the time, I did 100kgs for 20 reps and it was brutal, barely finished). There's no way I could do 20 reps by just dropping off 5 kilos from my 8-rep max (prob 120kgs).

If you're having problems telling if you're hitting below parallel, a cue I use is that when you feel your calves and hamstrings making contact, then you are probably past parallel depth. My advice is that you have a session where you just try and get as deep as possible with low weight so you know what hitting ATG depth feels like. Then you'll have a better idea when you start your work sets. Also, improve your squat flexibility by doing deep squat sit holds and stretch your adductors and hip flexors before you go too crazy. One mistake I made was not being flexible enough in the RoM of the full squat before doing it at high-frequency.

I guess i was cheating that's why it wasn't that hard as i was only maybe do half squats but when i go very deep i struggle to do 6 reps at a deep stance and that is just about parallel so i can imagine how hard 20 reps would be.

i found a stretch in stronglifts website a hip flexor stretch where you place your hands under your feet squat all the way down lift each hand up towards the sky alternatively and leaving your hands under your feet you come up and then back down and repeat.

i would always do warm up sets by going deep its just when it gets heavy my body doesn't want to go that low any more as it fears it won't have enough strength getting back up.

i think its a mentality thing as well that i'm scared that i will be stuck at the bottom, so have to overcome that barrier as well.

i will try what you said, thanks for the advice mate

peace
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 16, 2012, 06:42:23 am
Date: 16/11/12

BW: 64 kgs
CNS: 8/10

Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
   olympic squats (due to the depth) 1 x 6 x empty,  1 x 6 x 20kg,  1 x 7 x 30kg, 1 x 6 x 40kg,  3 x 6-7 x 50kg (this is the weight i struggle with but am able to complete my reps)
   calf raises 1 x 10 x 50kg

Stretches:
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Today's main purpose was to find my 5rm in the squat because previously i wasn't squatting the correct depth so this i had to fix that, I made a mark on the mirror, which was a bit accurate but it made me go slightly beyond parallel. So was kinda tricky to find a good spot on the mirror to come face to face with and know i am parallel. It was a cross hair which i place on my forehead when looking at the mirror.

The 50kg squat was very difficult but i managed to pull through, this is the weight where i would go down and when going up my body would try to lean forward to lift the weight but i would push my neck against the bar to keep it straight. There was one rep where i lowered to parallel until i dropped because of muscle fatigue below parallel and had to muster enough force to get me back up. Hard to stay upright with a heavy weight, I'm suprised how so many can do it with weights at 200lbs.  :headbang:

Tried to camera my self using phone with no assistance, had 3-4 tries which failed so they were 4 sets of 3 reps. But am satisfied with the depth. Only when i get tired i see that even though i get low enough my butt doesn't seem to get low enough, this makes me thing that my body starts to cheat and lower the torso forward to get the mark on my forehead on the mirror when my hips are just a little above parallel.

Had to add calf raises i love doing them and definitely easier than the squat. Finally got a recording the second rep was rubbish but first rep was good i think.

Workout Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on November 17, 2012, 01:38:39 am
Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

 :uhcomeon:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2012, 04:16:38 am
Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

 :uhcomeon:

I don't know what it was, i just had a pain in my stomach, thinking when i drank the protein shake, i must have been full or something.
i don't know why i had a pain in my stomach.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 25, 2012, 06:52:36 pm
Date: 25/11/12 (long time)

BW: 140 lbs  (like this weight)
CNS: 8/10

Soreness: none, suprised about that

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Box Jumps with dumbell, 12inch and 16inch; estimate: 10 reps x 2 box x 6kg db, 10 reps x 2 box x 8kg db
  Squats 1 x 8 (empty bar), 1 x 8 20kg, 1 x 8 x 30kg, 2 x 12 x 40kg
  Squat ATG 1 x 1 rep x 40kg (just for fun)
  Calf Raises 2 x 12 x 40kg
  RDL 2 x 7 x 40kg (no rugby players as i went there at 1pm)
  Pull Ups 8
  Dips 10
 
Cool Down:
  30 min walk back to uni

Stretches: 
   Cool down overall body stretches
 
Comment:
As i went to the lockers outside the changing room, all were taken, so had to use lockers in the changing room aka nude room  :pissed:  :ninja:, disgusting, but what was worse that a guy straight from the shower, towel over his shoulders, naked went up to this guy on the same bench as me but in the corner 2 metre away, in front, nude,  telling him he was in front of his locker, i guess he got the bad seat, lol. No shame nowadays these people. So left went to the gym, all squat racks taken, decided to do tke using leg press but the seat is wierdly shaped when i lower the weight towards me and puts pain in my lower back i don't know why, so LEG PRESS BAD FOR YOUR LOW BACK. I decided to do some explosive training got some dumbbells and did box jumps, they were more like tables then boxes. did it with 6 and 8 kg dumbbells. on both medium and above medium tables. Then the squat racks were free so went on. Did proper low depth to parallel and felt comfortable and hit 12 reps on 40kg. It felt controlled and my glutes even were killing when i sat so that was good lol.
btw i decided to wear the black trainers as they close to lifting shoes a bit elevated on the heel. But when doing calf raises it is difficult so did calf raises with my socks. When placing bar down for deadlift i decided to do ATG squats where i go down with muscle restriction and reach bottom and push out, not that difficult to come up and felt good and then all the way down to place bar on the lower part of the rack which sticks out , which i had to go right down sit on my heels, and place bar down and duck underneath and get up and caused this strange little painful lump on the top part of the left ab muscle near the part of the rib where they meet, strange, don't know why. Did RDL's, good form on second and third set i think i did. Then time was running out so did pull ups 8 reps and with only a few seconds rest did dips of 10 reps after and was finished. Went back to the changing room and suprise suprise; well not really, some nude dudes, lol. Got my stuff and left. I would like all my squat at any weight no matter how heavy to be as comfortable as the squats at 40kg.

Workout Rating: 9/10 (a very good workout)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2012, 08:04:05 pm
Date: 30/11/12

BW: 64.2kg
CNS: 8/10

Soreness: legs

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1x8 empty bar, 1x8 20,30,40kg, 2 x 12 x 45kg.
  calf raises 1 x 12
  RDL 1 x 6 (alternate grips felt comfortable first time)

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Came late so had less time. My body trying to cheat again, by leaning forward to show it is parallel when i know i am just leaning forward but i can't go any lower. I decided to try bring the grip closer to my shoulders and squat. went down and when getting up almost lost balance but my feet stepped back to keep my in balance. So the problem is back.

Workout Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2012, 07:54:01 pm
Date: 2/12/12

BW: 140 lbs
CNS: 8/10

Soreness: lower legs, slight upper body

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym
  TKE using Leg Curl Machine

Workout:
  3 x 10kg box jumps
  Squats 1 x empty, 1 x 8 x 20kg, 1 x 8 x 40kg, 2 x 12 x 45kg
  Calf Raises 2 x 12 x 45kg
  RDL 2 x 8 x 45kg
  Pull ups 6, 8 (first set doing pull ups on squat rack, which bar on rack, so bar got in the way)
  Dips 12, 10

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
The workout went excellent, squat racks are occupied on sundays so gives me a chance to do box jumps, which is jump specific and with 10kg dumbells, this gave me an idea that i can do 10kg dumbell full atg pistol squats, i have strength to do it without dumbell 10 reps all the way down. this can maybe help my squat more, don't know, regarding the squat before i had this problem that my body would lean forward when i can't go any lower, so i decided to split my legs a bit wider than shoulder stance, as before it was shoulder width or a bit less, so that was hard to go deep, but wider stance, helped a lot, that doing squats was nice and comfortable and after i was able to do 3 reps of atg 45kg and still felt could do more but stopped. Calf raises in socks, as i wear the trainer which the base is stiff, so i have to take it off and do it in my socks. The alternate grip, did not feel like last session. Heavy but maintained good form. Pull ups was good, i think i have improved my max to a bit more than 8 and dips easy at 12 reps and 10 reps. Lets see how it goes at 50kg, my struggle weight, the nemesis of my 5RM.

Workout Rating: 9/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 04, 2012, 04:23:42 pm
Date: 4/12/12

BW: n/a
CNS: 8/10

Soreness: core (tired)

Warm Up:
  30 min walk to track
  2 x 400m jog
 
 
Workout:
  small steps followed by jog x 2
  high knee paw back steps then jog x 2
  5 x squats, followed by straight leg paw backs then jog x 2
  10 x lunges x straight leg with alternating high knee each leg followed by jog x 2
  same as above but lunge backwards

  pyramid tempo work
  3 x 200m 45sec rest between sets
  2 x 300m 60 sec rest in between
  1 x 400m preceded with walk 200, jog 100m, walk 100m then run 400m
  4 x 100m random rest rate some 15s rest and some less than 10s.
 
  5 x 25 workout (25 situps, 25 pushups, 25 squats, 25 tricep dips, 0 squat thrusts (they didn't do them)
 
Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Finally registered with the track, will have to go tuesday and thursday  :uhhhfacepalm:, so tiring, but will have to force myself. the track is icy and it was cold but warmed well. the pyramid tempo was running what i stated in my exercise and then after do 5 exercise of 25 reps. It was cold that after dips i was rubbing my hands i felt a shock in my hands coming from the veins on my wrist.

Workout Rating: 7/10
Fatigue: 8/10 (especially with my blocked nose due to allergy which made recovery hard.)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 07, 2012, 07:25:24 pm
Date: 07/12/12
BW: 63.7kg
CNS: 5/10

Soreness: mid upper back, lower right back, glutes and legs before now a little

Warm Up:
  30 min walk to gym 
 
Workout:
  Olympic Squats 1 x empty 6 reps, 8 reps of 20kg, 40kg, 2 x 12 x 50kg (good form but the last 2 reps was a struggle)
  calf raises 2 x 12

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
I went to sleep at 1 pm coz i ate late, than i had to wake up at 6pm get ready, ended up waking at 6.20pm and leaving home at 8.20am, i arrived at 8:45 got to work straight away as i had to leave at 9:25 to make in time for my lecture. I didn't realize how much less sleep would affect like it did today. i didn't feel tired but when squatting 45kg was nice and easy 50kg was struggle made sure good form, my glute was very very sore during the last few reps. i had time for calf raises and go.

So i got a plan that maybe the box jumps with dumbells can help as they did on sunday and made 45kg look comfortable or maybe because i rested well that day.
so my plan is that every time i achieve a weight a factor of 50 like, 50, 100, 150.

everytime i add 50kg on the weight, i will add a variation, i will start adding box jumps and then when i reach 100kg i will probably start adding single leg atg pistol squats with dumbbells and move on to front squats and then bulgarian split squats or whatever i think of at that time. hopefully this can help make the bar i lift comfortable and less of a struggle.

Workout Rating: 7/10
Fatigue: 7/10 (from the 12 rep squats)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 10, 2012, 12:44:10 pm
Date: 09/12/12

BW: 64.3 kgs
CNS: 8/10

Soreness: Glutes, quads mostly above the knee, top of the glutes where it joins with the hip flexors and the lower back.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
    10 kg dumbbell box jumps above knee height.
    Oly Squats empty, 8 reps x 20kg, 8 reps x 40kg, 2 x 12 x 45kg, 1 x 12 x 50kg
    Calf Raises w/o shoes 2 x 12 x 50kg
    RDL 2 x 8 x 50kg
    Pull Ups 10  :personal-record:, 8  :personal-record:
    Dips 14, 11

Stretches:
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Yesterday was a good day, when i went to the gym, hoping the rest i got could help my squats, i did box jumps to help with my squats as i have reached 50kg, also not knowingly thinking there was 50kg on the bar when there was 45kg i did 2 sets of 12 reps and realized so i have to do 12 reps 1 set of 50kg. Moved on to the calf raises without shoes, as they are stiff, RDL's were good hit the p-chain nicely. Felt strong in the pull ups increasing my PR to 10. Dips was a bit tiring because of the pull ups. All in all a good day, had to stay up all night, without any sleep to finish my programming assignment. making some progress.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 10, 2012, 04:01:02 pm
A module i am studying, by a lecturer who makes c++ boring gave us an assignment of creating a logo/turtle program..

Update: I have finished I AM FREEEE, just need to incorporate some error handling.

 :headbang:  :trolldance:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2012, 12:25:03 pm
Date: 14/11/12

BW: 64.2kg
CNS: 5/10
Fatigue: Quite High

Soreness: lower body, hipsm, glutes thats it

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym

Workout:
  BW ATG Pistol Squats 2 x 5
  DB BSS 2 x 12 x 20kg DB
  DB BSRDL 2 x 8 x 20kg DB
  DB BSCR 2 x 10 x 20kg DB

  Pull Ups 9 4/5 (~10)
  Slow Pull Ups w/ Pause 3, 20sec hold on last rep.
  Dips 15
  Pause Dips 5 sec x 5, 10 sec pause last rep
 
Comment:
The Whole free weights area was occupied by rugby players,  :pissed:, i was allowed to take a dumbell so i took 2 20kg dumbells. First i did Dumbell Bulgarian Split Squats (DB BSS), then after DB BSRDL (same as previous but instead replace squat with RDL, single leg, one feet on box behind, one on floor, keep weight in front do RDL with concentration on effort on one leg, this attacks my glutes much more than the barbell version), BS Calf Raises, this was not challenging one foot on box, other on floor do single leg calf raises. it was hard to balance on box with one feet holding 20kg dumbells. My mental state was shitty, i was feeling tired, not exhausted but drained and my moral was low, so i take long rests until i feel like average and lets get it over with. Pull ups was nice, even though tired i pulled up 10 reps, with last rep my little finger slipped off so i used all my fingers minus 1), second set i did paused pull ups, pull up, go down until my upper arm is parallel to floor, hold and then down, then up hold, then to the top for last rep i did a hold of 20sec and then finish.. Then with the dips i did original for first set and for second set i did paused style i would go down and up until my upper arm behind me was parallel to floor, hold for 5 sec and then go up and then go all the way down and repeat and did 10sec for last rep.

Workout Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 15, 2012, 12:12:38 pm
I am back home for the holiday.

My Glutes are ultra sore and my whole legs are very sore
Must be the Bulgarian split variation exercises
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 27, 2012, 01:17:56 pm
Update:

I have 3 week christmas break and have to revise over the holidays so have decided to do a quick morning workout everyday.

Quick Workout:
No Warm up
Pull ups x 5
chin ups x 5
hanging leg raises  x 5 (inward grip)
atg pistol squats x 3 each leg
isometric calf raises on top hold 30s
continuous each exercise.
cool down stretch after

everyday morning.

protein snack: sesame seed covered sugary snack.

breakfast.


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 30, 2012, 10:50:03 am
Date: 30/12/12

Warm Up:
  none

Workout:
  Pull Ups x 5
  Chin Ups x 5
  Hanging Leg Raises 2 x 6
  Dips x 7
  ATG Pistol Squats x 5 x 9kg
  Single leg calf raise x 9kg 
  BSS x 10 reps

Comment:
I will just post this once and i will be doing this everyday morning.

Workout Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 08, 2013, 04:00:31 pm
Date: 08/01/13
BW: don't know

soreness: none
fatigue: my legs
tired: 8/10

Warm up:
  800m jog
  misc warm ups i.e 5 squats and then jog, paw backs, etc

Workout
  2 x 500m 1.30min rest
  2 x 400m 90s rest and after 4 min rest
  1 x 300m

  circuit work
    25 x 5 for (push ups, sit ups, squats, burpees and tricep dips)
   
cool down
  400m jog

comment: i suck so bad, i just feel like 'oh man, i have to do this every tuesday and on thursday its 150m x 12  :o, i just feel like staying home and relaxing just do weights and might end up quitting that too' so i have to stay strong and attend the training session. rest tomorrow and then the day after 150m x 12. during todays run i was filling sick in the throat near the end of the last 300m. the circuit training i felt tired to do only stopped at 12 on burpees as it is a continuous exercise. I hope someone says 'nah man that is too much work, don't go'  :P. Mustn't give up.

rating: 5/10



Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 18, 2013, 10:10:31 am
Date: 18/01/2013
BW:64.2kg
Fatigue: high (i was feeling very drained, but had to force myself, between dips i was so drained, but when i get on to it i feel strong to do it but still drained)
Warm up:
  The same

Workout
  Squats empty x 8, 20kg x 10, 40kg x 8, 60kg x 0 reps  :uhhhfacepalm:
  RDL: 2 x 60kg x 5-7
  Calf Raises 2 x 12 x 60kg
  half squats 60kg x 2 x 12
  Pull ups 11 :personal-record:, 6 paused at top for 10 sec on last rep
  dips 13, 13
  Raptor's hip flexor cable pull x 5 with hold each leg

Cool Down
  overall body stretch
  walk back to uni

Comment:
I was feeling drained, the workout was pretty poor i couldn't squat 60kg, i was like breaking under pressure, so i decided to half squats with it instead as long as i squatted in for the session.

workout rating: poor

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 03, 2013, 07:41:54 pm
Date:3/2/13
BW: 63.3Kg
CNS: 8/10

Warm up:
  Mobility stretch & activation drills

Workout:
  2x20kg DB walking lunges each hand
  2x8x20kg DB RDL each hand too heavy to hold 40kg DB in one hand
  2x8x20kg DB single leg box squat one leg hanging behind down the box each hand weight concentrated over feet on the box to balance.

  2 x 8 x 20kg + BW GHR  (10 sec hold for last rep)
  2x10 x 40kg each side of cable lever calf raises( they had this cylindrical bar which could attach to 2 levers close by and stand under in between the 2, and just tip toe, heavy, but i can see how people don't like using it as an alternative to barbell as you lose the mobility as i losing balance the cable was restricting me from falling.

  hanging leg raises toe to ceiling x 5
  pull ups 5

Stretch
  overall body stretch

Cool down
  walk back to campus

Comment:
As i arrived it was packed, so i had make use of the dumbbells. But there were these guys who were squatting large numbers. two groups who knew each other one group squatted 160kg and the other guy squated around 190kg they did use belts though don't know how that would make it easier, but they squatted with medium effort not large struggle and shaking. I need to improve my squat as it is staying at below 60kg. It was a sunday and still packed couldn't believe it.
But got a good workout on my legs.

Rating: Good

 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2013, 11:36:58 am
Semester 2 is here and i have to change my plans big time.

3 days i start at 9 am, i think they must have figured out i was going to gym before class on fridays so they reduced my time
but i have a class 9 till 10 so after i head to the gym and i have to be back by 1pm.

Just made it today. might make it permanent

Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.

my main concern is thursday as i have to plan it between uni i have a class at 9am till 1pm and after i am free till 5pm which i have a lot of stuff to do then and fit my workout in there as well.

hopefully it will go well

Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on February 08, 2013, 12:52:22 pm

Thursday is also track meets, which i can't go because the lecture has just been placed from 5-6pm and track starts around that time 6:30 and its about 30mins away. I can't go straight away as after class i have to get changed all the stuff, to get mind of uni so i decided to do my own speed program which i told toddayy or acole don't remember about short endurance and long endurance and there is all this nice 7 floors of stairs which i can run up non stop till the top and i am dead after so i might add that as a finisher.


Do the track meets.  Wear your tights under your clothes at lecture and leave as early as possible.  The first events at a track meet are: 4x1,1600m, hurdles then the 400m.   These events will probably last at least till 7:30, giving you more than enough time to get to the track get a little warm (you don't need/want to get super stretched out before competing anyway) and get in at least the 100m and 200m and possibly the 400m if your fit enough to do it before the 1.

If you want to run fast stop making excuses ("I have to get changed all that stuff") and go get in the blocks and race some people.  I know your probably afraid of competing but trust me the sooner you do it the better.   "Doing my own speed program" is simply a recipe for failure.   The best advice you will ever hear is to man up and go compete.  You will get butterflys, be nervous, and find that it's actually really fun.  You get faster running with speed.  Go do it man.  I don't want to see a post again from you unless it's your time from a meet.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2013, 01:56:01 pm
I think you probably misunderstood, it's not a competition this thursday i was talking about the track training session on thursday.

I don't have tights

Quote
and get in at least the 100m and 200m and possibly the 400m if your fit enough to do it before the 1

Its interesting you bring this up, because there is a competition around march and one in may the BUCS (you can google it, its a big event). you are right i am terrified of competition people shouting and jumping in their blocks and you have to pay for yourself for the one in march, i hope it's not on the easter holiday march i will be at home, which is in a different town.

400m, i don't think i am that healthy, but i guess i will see, if i get chance i will try.

Thanks for the words of confidence



Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2013, 02:56:54 pm
Date: 7/2/2013
BW: 63.7kg
CNS: 8/10

Warm Up:
 Mobility Stretch
 TKE machine x 5
 30min walk to gym

Workout:
  Squat 4 x 4-5 x 50kg
  Squat 2 x 10 x 45kg

  RDL 2 x 65kg x 4-6
  Calf Raises 65kg x 2 x 10
 
  Pull ups 2 x 10, 5
  Dips 2 x 15, 5
 
  Walking Lunges approx 30 steps w/ 20kg db each hand
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
  Good workout, i was able to make it to the workout by leaving at 10:20am and getting back just 12:45, aim get back before 1pm so i got back in time. RDL is hard as the grip is weak so on the verge of dropping it. Squats was good, it was not tiring and at a comfortable rep of 4. Pull ups was very painful after at 10 and my little finger lost grip and had to pull the last rep. Dips was nice, do up to 5, then start again 1 to 5 which i go 3 times.

Rating: Good workout
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2013, 03:03:33 pm
Date: 9/2/2013
BW: 64.4kg
CNS: 8/10

Warm Up:
 Mobility Stretch
 TKE machine x 5
 30min walk to gym

Workout:
  Box Jumps w/ DB 27" box 2 x 10
  Single Leg box jumps 27" box x 10
  GHR w/ DB 14kg x 10
  Reverse Hyperextension w/ DB between legs 14kg x 10
 
  Squat 0kg x 8, 30kg x 8, 4 x 4-5 x 50kg
  Squat 2 x 10 x 45kg

  RDL 65kg x 6, 1 (losing grip fast on second set)
  Calf Raises 65kg x 2 x 10

  Under stair hand climb x 2 x 4 steps
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
  Now its Sunday that the gym is crowded and i have to wait for a power rack to be free so i did other exercise box jumps, single leg box jumps, GHR was hard as the machine was hard to adjust as the roller in the middle would be pressing against my quads and that would be sore, Reverse hypers was ok. Then finally got on to squat, i try hard to keep my chest up but sometimes it goes low on my way up especially. RDL was getting hard 6 reps and 1 rep on last set because after 1 rep my grip was losing quick so quickly dumped the weight on the rack. Calf Raises felt good but balance is hard. As i didn't get to do any upper body work i decided to use the stairs at home which is like a ladder at an angle where i can grab a step from underneath, i start from sitting grab the step and lift my self keeping my leg in front bent and climb up 4 steps as that is near the top and then back down without falling, on second set i went up i went one step down did 5 pull ups with leg kept up in front and then went back down that is a very good upper body workout. The stair has 10 flights of stairs i don't start from the bottom i'm too big so start on the 4 up to 8 then back down.

Rating: Good workout
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 12, 2013, 01:53:05 pm
Hi

I was not able to attend my track training session today.
I have lectures from 11am to 6pm, divided into lectures and labs
especially the last section 4pm is a lab, which i require at least 2 hours to do.
i have not eaten since breakfast so should i risk not eating and attend the training session or should i make lunch and miss out training
which i assume is to make lunch as it will effect my progress.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 15, 2013, 11:22:59 am
Wednesday 13/2/2013

jog 400m
dynamic warm ups
high knee
paw backs scraping shoes on ground and pushing behind
60m flys x 4
80m flys x 1
120m sprint x 1

condition: snowing fast.
pain: shins, hips

Thursday - Track training session

jog 800m
dynamic warm up a skip, squats, ...
2 x 3 x 400m
circuit workout (6 exercise 25 reps, squats, dips, burpees, squat thrusts, pushups, situps)
800m cool down jog

soreness: headache as i had to come quickly straight after class which finished at 6pm, shin was very sore front and side, hips.

very sore, the muscle, when you put your feet together with the sole touching while sitting and you spread your legs with your elbows there is this muscle from the mid side of the thigh all the way to the groin, i strained that muscle and it is still quite sore.

i don't know if it is the gricilis or the aductor muscle but it is quite sore.

Friday:

bw:64.8kg

warm up:
  regular

workout
  4 x 55kg x 4 reps squats
  squats 2 x 10,8 x 50kg
  calf raises 2 x 70kg x 10 reps
  RDL 2 x 60kg x 6
  pull ups x 8
  dips x 10
  cable hip flex x 10

cool down stretch
  overall and walk back

comment: since it is hard to grip the barbell when doing RDLs, so since i was wearing a long shirt, which is tshirt material and can stretch, i stretch over my hands and use the sleeve as gloves to grab the barbell much better no discomfort what so over, so was good.
squat is starting to tire me out and getting difficult, had to 8 too tired to do 10.

rating: good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 17, 2013, 01:12:46 pm
Date: 17/02/13
BW: 63.9kg

CNS 4/10 (very drained)

Warm up:
  Mobility and walk to gym

Workout
  Squat empty x 8, 30kg x 6, 55kg x 4 x 4
  Squat 2 x 50kg x 8
  Calf Raises x 70kg x 10
  RDL 1 x 6 (back was sore didn't want to risk it)
  Pull ups x 11
  Dips x 18
 
Cool Down:
  overall stretch and walk back

Comment:
First of all i want to say.....

I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING



Now to my commenting, i got a squat rack, which i couldn't measure my depth so did the lowest depth possible without doing atg and my form was ok as i was making sure to try keep my chest up. when i went to 50kg 8 reps long and hard and my form started to break but kept it in place hopefully. fire alarm goes, we had to leave, then come back got to another rack, which i could measure myself. I made a mark and squatted second set and it was utterly dissapointing, my form was completely shit.

 :raging:   :raging:   :raging:

it was something like this when going down
                                      -                        /
|                 \                #                       /
|                  \           #'                        /
|                   )        /.----___               ' --'''''''''''''|
|                  /                       '''>                      /
|                /                  _-- ---'                     /
|__          /__                |___                      /__

on my way up

          ____''''''''''                         
    _--''''                                         
 ;'                                           _-----'''''   <- my back
'--------______                -''''''''
                       )              \
              _----'''                 '\
      _ ---'                             )
     <___                            /

Just in case if you can't see that when i go down i can go down with my chest up, but when going up, complete suck, that as i try go up my back becomes more parallel to the ground at 10-20 degrees above paralell, because it's hard to get up with the weight, that for some reason my legs try get up first then my back comes straight. I tried hard to not let my hips rise before my body, but my back gets to the lean before i follow the cue for some reason.

my lower back is a little sore, but nothing that will stop from me from squatting or anything.

so therefore in conclusion my squat sucks  :raging:.

i hope that this will not be a problem next week when i squat 5kg more, as i think maybe because of the fatigue and legs weak. I don't know.

do you think if i use a box just to touch my butt on to help keep my chest up will still be good enough or would that change it to a box squat. i don't box squat will help with this as i tried it with the previous problem and still same problem, front squat maybe i don't know.

hopefully i can perform well next week.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 24, 2013, 03:14:32 pm
Date: 24/2/2013
BW: 64.8kg
CNS: 9/10

Warm Up:
 Mobility Stretch
 30min walk to gym
 TKE machine x 5
 
Workout:
  Squat 0k, 20kg, 30kg, 40kg, 50kg x 6 (all with nice depth)
  Jump Squats 2 x 6 x 20kg
  Squat 60kg x 3 sets x 3-4 reps
  Squat 55kg x 1 x 8 reps
  Calf Raises x 2 x 20 x 80kg
  RDL 60kg x 1 x 6
  Pull Ups x 1 x 10
  Dips x 1 x 14 
 

Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
It was a good days workout, was a bit anxious of failing, but once i arrived and started warming up i got motivated, doing warm up squats up to 50kg nice depth full depth, which a few months was struggling to get near parallel now go below parallel. i think it was the mirror that was distracting me to lean forward.
I am much better now at squatting using the wrist extension technique, but one time when going up i did the extension too late and it rolled back on to my lower traps and it hurt a little but was not hard to shift it back into place. Squat is the hard part after, i am relaxing as calf raises and rdl's doesn't take much out of me as the squat. Had enough time to complete the workout. Also because i had back pain from last workout on friday i thought i would take rest but i convinced myself to go and when i finished the squat i had no pain in my back, which was good news showing i must have been squatting properly until after i started doing bending over backward stretches and who knows what playing with my back, which caused it to pain. Now it is very painful when i bend backwards or forward, so applied heat rub and that should calm it down. I'm such an idiot  :uhhhfacepalm: , I learned my lesson, if its not broken don't mess with it.
Overall it was a good workout.

Rating: 9/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 28, 2013, 09:47:28 am
 :raging:
My lower back is still painful and it doesn't feel like a muscular pain but a pain in the spine a certain part.
Its quite painful when bending back a little forward but not so much when up right.

I tried foam rolling, missed a few track session, because of the achilies sprain and now the back.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2013, 08:28:22 pm
Update:
My back is not bothering me much and hardly much pain.

I just recently twisted my ankle by stepping over it when climbing down stairs and then when it was healing i twisted the same ankle again.
 :uhhhfacepalm:

Hopefully, its still painful when i rotate my feet inwards because of the ankle
i want to start as soon as possible, but cant rush while injured.

so hopfully once i gain mobility in my ankles i can start.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 07, 2013, 05:52:56 pm
Im slowly making a return to the gym and training, my back is not a problem that much that it sticks, its very very mild i don't feel it.

my ankle is only sore when i rotate it but ok if normal.

so i went to the gym for light work.

7/6/13

tke x 10

med ball glute bridge

foam roll, hams, calf, side of shin, back, side of quads (forgot the name most sore part)

single leg hyper extension x 10

squats 40kg x 3

 :ibsquatting:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 17, 2013, 11:43:57 am
Date: 14/06/2013
BW: unknown
CNS: 9/10

Warm Up:
 Mobility Stretch
 30min walk to gym
 TKE machine x 12
 
Workout:
  Deep Squats 0kgx10, 20kgx7, 40kgx4, 60kgx0, 50kgx3
  Calf Raises x 2 x 20 x 60kg
  RDL 60kg x 3  50kg x 7
  Single Leg Hyperextension each leg x 10 90 degree angle from vertical
  some sort of crunch x 10
  planks plus variations x 30s, 10s other variation
  pull ups x 7
  tricep dips x 10 

Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
It was a good workout, i felt good no noticeable pain. The 60kg was heavyyyyy but that was expect after a long return but felt happy squatting 50kg, 3 reps. Wanted to include some core workout. After the workout my back was quite sore for some reason and next day my whole body in pain lol.
good workout hope i can make gradual progress.

workout: 8/10
Rating: 9/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 18, 2013, 08:23:32 pm
Date:18/06/2013
Sore: lower back, little pain on ankle and my hams and quads are bit fatigued with pain.
BW: unknown
CNS: 8/10

Warm up:
  Walk to track
  Jog 400m
  speed drills i.e. a skip, b skip, etc.

Workout (according to what i can remember)
   300m 5min rest x 3
   200m approx 3min rest x 2
   100m x 1

Cool down
  400m jog

Stretches
  general lower body stretch

Comment: happy i got to start track, but dissapointed that they are still doing this kind of workout, they don't do flying sprints or hill sprints, up stair sprints, sled none of that just long distance running at short intervals. my lower back pain fired up again.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 20, 2013, 05:57:58 pm
Date:18/06/2013
Sore: lower back, little pain on ankle and my hams and quads are bit fatigued with pain.
BW: unknown
CNS: 8/10

Warm up:
  Walk to track
  Jog 400m
  speed drills i.e. a skip, b skip, etc.

Workout (according to what i can remember)
  3x rolling 30m, 60m sprint, 90m (80% up to 60m and then sprint rest of 30m)
  2xjump rope 30s 1 min rest

Cool down
  400m jog

Stretches
  general lower body stretch

Comment: It was a good workout as it was doing short distance running, my favourite.

Rating: 9/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 21, 2013, 02:12:19 pm
Date: 24/2/2013
BW: 60.2kg
CNS: 8/10
Sore: lower back and legs feel dead and heavy not that sore

Warm Up:
 Mobility Stretch
 30min walk to gym
 TKE machine x 10 x 8kg
 
Workout:
  Jump squat between squat at 20kg
  Squat 0kgx7, 20kgx4, 40kgx6, 50kg x 2 (failed on last 3rd rep) (all deep depth)
  Calf Raises x 2 x 15 x 70kg
  RDL 40kg x 2 x 6
  Squats 30kg x 3 atg fullest depth to increase my morale from failing 3rd rep of squat.
  single leg hyperextension x 10 each leg
  Pull Ups x 1 x 6
  Dips x 1 x 10 
 
  foam roll lower body and lower back

Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
It was a good workout until i incorporated jump squats that made me fail my 3rd rep of the deep squat at 50kg, it seems i will be stuck at 50kg for a while. My leg was tired i just could not do the squats at 50 for just 1 rep after any more legs were dead. might have been the sprint session yesterday or not. Morale was low and trying to redeem myself doing some squats, i failed at 40kg straight after. so waited did 30kg to the fullest depth possible and then up. i think my torso is fine as when it starts to bend over my body just fails to lift it i guess that's something good about deep squats. Pull ups and dips harder than before. Injury does this, it makes them start back again.

Rating: 6/10
 :-\  half happy half sad, doing 2 reps of 50 happy and failing one rep sad.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 02, 2013, 09:10:38 am
University Update

I Just received an email from the University saying that i will have to resit my exam by doing the whole year again
 :uhcomeon:                :pokerface:

because i failed 45 credits worth of module i will have to come back next year instead of doing it this summer,
this sucks.
 :pissed:.

I guess i have to look at the good side of it, if i had gone home i probably wouldn't have gone to gym too far, so i can carry on using this gym till i reach enough numbers to start with plyos and shock training.

but still dissapointed another year of cooking and studying and all those stuff.
I will have to find someway to keep me occupied games or whatever.

this is sorta the case when you can't progress in studying without cheating i.e. if you study the notes you won't do as good as just studying past papers and remembering answers, also there was this lab the people that copied got more marks than the people who didn't.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 02, 2013, 11:36:15 am
where do you live again?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 02, 2013, 05:53:04 pm
UK
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 05, 2013, 04:36:44 pm
Date: 05/07/13
BW: 60.3kg
CNS: 8/10
sore: shins are very sore from track

Warm Up:
 Mobility Stretch
 30min walk to gym
 TKE machine x 15kg x 5
 foam rolling

Workout:
  Squat 0k, 20kg, 30kg, 40kg, 60kg x 0, 40kg x 3, 55kg x 1
  Calf Raises x 2 x 15 x 85kg
  RDL 60kg x 2 x 5
  Single leg hyperextension 26kg x 10 each leg  :personal-record:
  Lunges 26kg dumbells each hand x 4 each leg x 2 sets
  Pull Ups x 1 x 7
  Dips x 1 x 20
  Hanging leg raises to ceiling x 3 x 5
  cycle crunches each leg to opposite knee x 30
  crunch twists with medicine ball each side x 20
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
Good days workout, i was a bit enthusiastic that last workout i was comfortable with 50kg i thought why not try 60kg but failed, so went back to 40kg squats and then attempted 55kg which i was able to do 1 rep deep, which was nice. So much can be done in 2 hours so got a lot done some core work. during foam rolling my shin it was ultra sore the inner part and i wasn't even placing one leg over the other, i was just placing shin on top of roller and rolling it forward and back and it was super sore i know i wouldn't be able to handle it if i did it the other way. IT band rolling is becoming less sorer then previously where it was unbearable, iced the shin.

Rating: 9/10
 :strong:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 11, 2013, 03:50:08 pm
Day 2 of Ramadan w/ first training track session

BW:n/a
Sore: Shins always become sore on thursdays track sessions with my achilies heel but other parts are ok.

Warm Up:
   Jog 400m
   Sprint Drills
   Skipping drills
   hip and groin stretch

Workout:
   1 x 220m
   1 x 180m
   4 x 150m

Cool Down
   light paced jog 800m

Comment: I am currently typing this as soon i came back, my mouth is sticky a bit and throat is dry but it level of thirstyness would be 6/10 and it was a good workout didn't put too much effort into it firstly it was striding at 80% and second because i didn't fatigue my body to quickly that it will become thirsty more quicker.

Also some good news from university that i don't have to repeat this again next year so this is my final year so will have to try and do a lot in the gym; take advantage before i get another chance where i will have to start low again.
 :headbang:
about 1 hour left till breaking my fast.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 21, 2013, 01:42:17 pm
Day 12 of Ramadan

BW:59.7kg

Sore: Glutes, quads a little fatigued and ham and a little tired


Warm Up:
   20min walk to gym
   mobility and activation drills

Workout:
   Deep squats 0kg x 5, 20kg x 5, 40kg x 5, 50kg x 3, 55kg x 2
   Calf raises 1 x 15 x 90kg
   Half Squats 1 x 7 x 90kg
   RDL 1 x 6 x 80kg
   Single leg hyperextension x 10 each leg holding 32kg dumbell near my chest
   Lunges 1 x 3 each leg 32kg dumbell each hand
   Pull ups 1 x 10
   Dips w/ 10kg weight 1 x 8
   Hanging Leg raises to ceiling x 10
   Raptor Lying Cable hip flexion high knee x 10 x 11kg

Cool Down
   general body stretch

Comment: I woke up at 1pm as i slep at 4:30am, i decided to sleep a little longer when i saw the time was 11am but it became too long. It was a good workout i discovered the deep inhaling technique to help the squats make it easier but not a lot easier just a little easier to lift. The last rep of 55kg was bad form was getting worse every second but i made sure i do not lose the hip drive until my torso corrected half way up and hips drived in a good session. RDL's are not that heavy anymore to grip on i can grip on it comfortable but i stick with one set.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on July 21, 2013, 02:55:10 pm

BW:59.7kg



SUCK IT ADARQUI !!!!!

:trolldance:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 22, 2013, 08:47:20 pm

BW:59.7kg



SUCK IT ADARQUI !!!!!

:trolldance:

did i miss something?
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on July 23, 2013, 04:44:41 am

BW:59.7kg



SUCK IT ADARQUI !!!!!

:trolldance:

did i miss something?

Yes. Anorexic dunking.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 23, 2013, 09:10:33 am
Oh, i see.
Lol.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 23, 2013, 08:48:52 pm
Date:23/07/13
BW: N/A

Soreness: Fatigue Legs no soreness

Warm up:
  walk to track 30min
  400m jog
  sprint drills

Workout:
   4,3,2,1 relay 5 min rest inbetween

Cool down
  400m cool down walk

Comment:
The workout was two teams each one doing either 400,300,200,100 and then rest 5 min and then switch to another event i.e. i started at 200m, then switched to 100m, then 400m (which i missed out on because i was waiting for the 200m to pass so i could get ready to be handed the batton from the 300m but the 200m guy stopped to give me the batton, which he was really the 300m guy and it was relay, it was a good workout, the only one i did bad in was the 100m as there were some fast guys as well as would have lost the 400m as the same guy was here as well.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 24, 2013, 07:29:05 pm
Date: 24/07/2013
BW:60.10kg

Soreness: Glutes

Warm up
  Activation and mobility drills
  walk to gym 20min
  tke x 7 x 11kg

Workout
   Squats 0kg x 5, 20kg x 5, 40kg x 4, 50kg x 2, 60kg x 1 (last rep was a big struggle)
   Calf raises 1 x 95kg x 16
   RDL 1 x 80kg x 6
   Single leg hyperextension 1 x 34kg x 10 each leg
   Lunges 2 x 1 each leg x 34kg dumbell each hand
   Pull ups w/ 10kg 1 x 5
   Dips w/ 10kg 1 x 9
   Hanging Leg Raises 10 reps
   cycle leg crunches x 15
   weighted side twists x 10 + 10kg
   Raptor cable hip flexes x 10 each leg
   handstand pushups x 10 x 1 set

Cool down
   overall body stretch

Comment:
  the 60kg squat was sooo hard it was not heavy but for some reason when going deep it just becomes hard to get up as i was approaching up i must have relaxed a little and i started to go down but i didn't want to fail so i started pushing and then i was at a stop and was pushing hard and snails pace moving up my form becoming bad according to what i felt i couldn't see myself but i knew i was pushing my neck back, driving my hips so that was good until i was 3/4 way up the speed increased until i got up to standing pushing my hips and i racked the weight no back pain just some strain on my neck so i guess even though i felt my chest was down but i straightened it up on the way up. I always forget the cues when squatting breath hard, roll weight back to prevent torso tilting forward, push floor apart, breath out up.
hopefully the 60kg will become easier in the next workouts.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 25, 2013, 04:00:47 pm
Date: 25/07/2013
BW:n/a
Soreness: shin as always, muscular back pain this morning maybe from yesterday

Warm up:
  walk to track 30min
  sprint drills

Workout:
  4 x 100m relay cycle x 1
  shuttle relay x 4 x 25m

Cool down
  400m light walk/jog
  light stretch

Comment: It was an ok workout, it wasn't, was feeling good the fasting didn't make me weak. The relay was i start at one position run 100m pass on batton to next person who runs 100m and i stay in my next spot and the person continues to pass on batton until i reach my original position.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 27, 2013, 09:34:51 am
Date: 27/07/2013
Sore: hips and shin

BW: 59.6kg

Warm up:
   walk to gym 20min
   foam rolled hips and quads quads were ultra sore
   activation drills
   tke x 7 x 11kg

workout
   0kg x 5, 20kg x 5, 40kg x 4, 50kg x 3, 60kg x fail
   handstand push ups 1 x 10
   calf raise leg press 95kg x 10 x 2
   leg press 115kg x 5
   
cool down
  stretches

comment: i failed so badly at the squats the weight felt light but when i was at the bottom i was just helpless and my morale was drained so didn't continue properly and my hip flexor is paining which i think is from overuse.

will have to incorporate more hip flexor mobility drills everyday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 28, 2013, 03:55:53 pm
Date:28/07/2013
BW: 60.20kg
Soreness: Hips, weak legs

Warm up:
  walk to gym 20min
  mobility and activation drill
  kelly starret hip mobility drill
  foam rolling quads and hip flexors (The IT band is not even sore when i foam roll but now the Quad is sooo                                                  .             sore when i foam roll it.
   tke 1 x 11kg

Workout:
  Deep Squats 0x0kg, 5x20kg, 5x40kg, 3x50kg, 2x1x55kg
  Calf raises 1 x 95kg x 20
  Half Squats 1 x 7 x 95kg
  RDLs 1 x 5 x 85kg
  Lunge on weight plate 1 x 2 each leg 32kg dumbell
  Single leg hyperextension x 10 w/ 34kg dumbell
  Pull ups w/ 12kg dumbell between feet x 4
  Dips bw 1 x 25
  Hanging leg raises 1 x 10

Cool down stretch
  overall body stretch

Comment:
I had to drop back down to 55kg squats, did 2 sets, i also had to do kelly starrets hip mobility drill, which is quite easy to get my belly button near my feet, so i don't think it is a mobility issue i can't generate power from deep squats. I also feel pain in my hips when squatting free weight thinking i might have strained my hip flexor from overuse. I always forget the cue, i can only remember one cue breath, need to remember roll weight back to stop torso tilting forward. Half squat and calf raise felt good, the calf raise seem to also target my glutes, which is sore after the workout. I also decided to test my leg press strength and got to 120kg x 2 reps from deep position.

Rating: 8/10

 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2013, 09:27:01 pm
 :uhhhfacepalm:        :raging:                :uhhhfacepalm:            :raging:
 :ffffffuuuuuu:        :ffffffuuuuuu:            :uhcomeon:

Comment:
Today was the worst and killer workout ever in track workout, i did the normal warm ups and then there was 4 of us so we had to do relay so not dissapointed, but they said it was around the CLOCK 400M RELAY. Imagine this you start with your team mate in same start, he runs 400m then your turn to run, then when i come back, his turn to run so i have about 1.20 min to rest so he comes back and i have to run 400m again, i was dead past 200m, dragging myself to the 300m and then just had to force to make it to the 400m. I was soo tired you cannot imagine.

I felt like a deep chest throat area choked out, felt like a sore, cut sore near top of chest, then we walk around 400m and then rest 3-5 min and do it AGAIN. I was already dead after the first set so i said nope, i felt kinda sick as well. so i missed out the second time, but all the way throughout and when i got home, sick feeling in my chest and tired not panting tired but inside was suffocated.

I just hated so badly, next time i will just do a slightly faster paced jog. I cannot handle it, it is that bad, I don't like to stop half way so reaching the 400m dragging myself 200m like a zombie, i just don't want to experience that again.

next was groups of 4, each one runs 100m, stops at next stop the next guy runs 100m who i pass batton to until i go all the way back to my start so its a 4 x 4 x 100m relay, for each 4 points in the track.

cool down and go home.

Rating: 2/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 01, 2013, 08:51:45 pm
Date:29/07/2013 wednesday i think

BW: 59.7kg

Soreness: only fatigue legs, sore glutes a little

Warmup
  same

Workout
   squats deep warm up , 2x8x45kg
   calf raises 100kg x 15 x 2
   half squats 100kg x 4,7 x 2
   RDL 1 x 5 x 90kg
   single leg hyperextension 1 x 36kg dumbell
   lunges 1 x 2 each leg x 32kg dumbells each hand
   pull ups w/ 15kg plate 1 x 3
   dips w/15kg plate 1 x 5-6
   hanging leg raises

Comment:
Today i decided to miss out on track so busy with dissertation, it was starting to go bad so had to stay back and focus on it to steer back on track, like turning a long double decker bus with manual steering, that tough.

Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

rating 9/10 (gym and track)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 05, 2013, 03:55:06 pm
Date: 4/08/2013
BW:59.8kg

Soreness: fatigue legs

Warm up:
  same

Workout:
   squats warm up, 2 x 50kg x 8 reps
   calf raises 1 x 15 x 100kg
   half squats 1 x 2 failed 3rd one of instability
   RDL's 1 x 2 x 90kg didn't go very low.

Cool down:
  overall stretch

Comment:
Time was running out so had a few time left, its so hard when doing 8 reps, even though you can, but when half way you have mental toughness to continue as it becomes demotivating but you just push through the mental barrier until you finish.
on the half squats i kind of went lower than i should have so became pinned and tried to unrack it down, but one was on the rack and the other off, so someone helped put it back on the rack, it also wasn't controlled.

Rating:7/10 not enough time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 05, 2013, 10:03:06 pm
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 06, 2013, 08:46:18 am
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 06, 2013, 11:05:05 pm
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

Yes, winter is the off-season lol. Forget that approach. Focusing your energy and time on full squats will help you improve your full squat.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?

Well if you really improved that much then the training can't be that bad. How was it timed? Proper time trial conditions in training or just you counting in your head again? But if you think you should be doing other things then take accountability for your training. Get to training early and do some start work or short sprints before your longer stuff.

TBH, I thought you were in your off-season! Can't believe you have been training through the summer and not been competing. What's the point? You've got to try to compete to get the best gauge of your abilities. Competition creates an atmosphere that will push you to perform your best (provided you're ready and prepared).

Your next few months should be totally devoted to addressing your strength, with occasional GPP activities like hill sprints, stair climbs, other sports etc. Your training should revolve around getting those numbers up and nothing else. I think sprinting qualities can be re-trained relatively quickly to an acceptable level, but strength takes a while to train.

For upper body try to utilise the compound movements primarily, for example:

Day 1 - Bench press 3x6, dips 3 sets to failure (chest, triceps)

Day 2 - Overhead or military press 3x8, bent-over rows or pullups 3x8 (shoulders, lats, biceps)

Keep it simple and progress. Remember you're not training to be a bodybuilder but you do need a decent level of upper body strength.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 07, 2013, 08:38:54 am
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

Yes, winter is the off-season lol. Forget that approach. Focusing your energy and time on full squats will help you improve your full squat.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?

Well if you really improved that much then the training can't be that bad. How was it timed? Proper time trial conditions in training or just you counting in your head again? But if you think you should be doing other things then take accountability for your training. Get to training early and do some start work or short sprints before your longer stuff.

TBH, I thought you were in your off-season! Can't believe you have been training through the summer and not been competing. What's the point? You've got to try to compete to get the best gauge of your abilities. Competition creates an atmosphere that will push you to perform your best (provided you're ready and prepared).

Your next few months should be totally devoted to addressing your strength, with occasional GPP activities like hill sprints, stair climbs, other sports etc. Your training should revolve around getting those numbers up and nothing else. I think sprinting qualities can be re-trained relatively quickly to an acceptable level, but strength takes a while to train.

For upper body try to utilise the compound movements primarily, for example:

Day 1 - Bench press 3x6, dips 3 sets to failure (chest, triceps)

Day 2 - Overhead or military press 3x8, bent-over rows or pullups 3x8 (shoulders, lats, biceps)

Keep it simple and progress. Remember you're not training to be a bodybuilder but you do need a decent level of upper body strength.

It wasn't properly timed, but when we did the 4 x (200m 30s rest 100m) the last set we were given 1 min rest instead of 4 min rest between sets and our coach was timing us and got me around 29-30s for the 200m and then with only around 10-20s rest and run the 100m after, someone was at the end of the 100m and timed us around 13-14s.

the 500m was a proper time trial, got 1:32 on that i think.

Just the week on the start of august they said they had no meets and looks like they are starting winter season early its still summer till september, but i don't know the time they start the stuff, so it might be right time.

So was happy about. I definitely feel maybe because of my lack of upper body strength is maybe putting me down, so definitely need some weight training on my upper body.

they are sooo brutal, the long distances, i was struggling with the 300,200,100 so went to 200,100 and then they forced it down on us to run 400m 1:30 rest and run 400m so i skipped next set.

during training, it starts around 6:30, but they really start at 7:00 so when i go there i always do sprint drills and started to do sprint starts, i really don't like the long distance but if it will help in terms of 100m endurance needed then i will fight it through. But if i realize they start to run the 400m, i probably might skip training, its really unnecessary i feel as well. I can come other days maybe to track and do my training.

what do you suggest for track training i should be doing in winter session, if i can come to track in my own time and do my own training? if i see them starting to do the long distance running.

Quote
with occasional GPP activities like hill sprints, stair climbs

I have some nice hills around here, the stairs here are not steep but wide as in the distance between each step is big and the height of the steps is half the size maybe of the normal steps.

           
              _______|
 ______|
|

maybe around 3-4 sets of hill sprints and stair climbs

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 07, 2013, 12:05:07 pm
So since i am working out 3 days a week
so something like below?

Day 1
Full Squats 2 x 8
Lunges
Full ROM Deadlifts
Calf raises

Bench Press 3 x 6
Dips 3 x failure (at an angle but not too much to put effort only chest)

Day 2
Full Squats 2 x 8
BSS
Single leg hypers
Calf raises

overhead or military press 3 x 8
bent over rows or pull ups 3 x 8

Day 3 same as Day 1

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 07, 2013, 03:49:18 pm
Date:7/08/2013
BW:59.10                     :o  :uhcomeon:

Soreness: back a little a recurring thing

Warmup:
  activation and mobility
  kelly starret hip stretches
  foam rolling hips, hamstring, glutes
 
Workout
  Squats warm up, 52.5kg x 2 x 8,3 (last rep of second set i completed but it affected my form because I didn't concentrate or focus but it was hard so it's easy to fall                   .                                                        into those things and i says its really tiring and hard, 2-3 secs to get from bottom and do this 8 reps man it just kills me mentally.
  Calf Raises 105kg x 1 x 15 (the weight wasn't that heavy)
  Deadlifts 1 x 40kg x 8, 1 x 60kg x 8 (felt it in my quads during, and in my glutes after, not much in the hamstring)
  Lunges 32kg dumbells not that hard as before but still the grip issue and the dumbell placing stress on my wrist as my rotates. 1 x 3-4 reps
 
  Bench Press empty bar 3 x 6  (didn't know how to brench press and still don't know as when i asked for someones help they said that the bar was diagonal when       .                                      i was doing it my left side was lower than the right side (bar).
  Dips 1 x 10 (time running out)

Cool down:
   overall body stretch
   walk home 20 min.

Comment:
It seems i don't know how to bench press as the bar just comes at an angle for some reason, the squats are bad in terms of hard and tiring to pull 8 reps of slow squats not on purpose but because of hard it is to get up 2 seconds to come up from the hole and the second set i just wasn't feeling it so after the 3rd rep i racked it.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 07, 2013, 05:08:08 pm

It wasn't properly timed, but when we did the 4 x (200m 30s rest 100m) the last set we were given 1 min rest instead of 4 min rest between sets and our coach was timing us and got me around 29-30s for the 200m and then with only around 10-20s rest and run the 100m after, someone was at the end of the 100m and timed us around 13-14s.

the 500m was a proper time trial, got 1:32 on that i think.

Just the week on the start of august they said they had no meets and looks like they are starting winter season early its still summer till september, but i don't know the time they start the stuff, so it might be right time.

So was happy about. I definitely feel maybe because of my lack of upper body strength is maybe putting me down, so definitely need some weight training on my upper body.

they are sooo brutal, the long distances, i was struggling with the 300,200,100 so went to 200,100 and then they forced it down on us to run 400m 1:30 rest and run 400m so i skipped next set.

during training, it starts around 6:30, but they really start at 7:00 so when i go there i always do sprint drills and started to do sprint starts, i really don't like the long distance but if it will help in terms of 100m endurance needed then i will fight it through. But if i realize they start to run the 400m, i probably might skip training, its really unnecessary i feel as well. I can come other days maybe to track and do my training.

what do you suggest for track training i should be doing in winter session, if i can come to track in my own time and do my own training? if i see them starting to do the long distance running.


You don't sound like a very coachable athlete.  Sure, the training group that you linked up with might not be the most state of the art high-tech bunch of coaches but you would do well to heed their advice.  Simply put you are not in shape.  Out of shape athletes are REALLY hard to train.  You run a fatigued 13 sec hundred but you can't get under 90 sec in the 500m and you run 29-30 in the duece?   They forced you to do a couple 400's so you skipped out on the workout?  Why would you do that?   Running the 400m is not unnecessary!   Tyson Gay and Usain Bolt run quarter-miles; it's part of the training... blowing it off because you don't feel like it is helpful because of what you read on the Internet is just going to guarantee that no coach will spend any time helping you seriously.   Think about it, you have a 13.0 100m athlete who is convinced he knows what's best for himself (it it just happens to be avoiding the painful workouts), is sure he is a 100m athlete rather than a middle distance runner, AND goes home to his parents whenever the meets occur... Does that sound like an athlete a coach will spend a lot of time developing?  You have got to put more in before you bash the training group; show them what you have and give 100% and then they will go 100% designing training suitable to you!

No offense but if you don't like the painful workouts.... then you don't like track.  On some weird level you have to relish the burn and the pain of repeat speed endurance workouts.  Open races may be individual but you have to believe in the team aspect of track.  Track is really about not quitting, not giving up on workouts, inspiring your teammates and doing whatever necessary to inspire them and push them and yourself.  Most athletes remember most fondly the relays; it really is the heart and soul of track and if you don't like the idea of laying it all out on the line in a 4x4 because you think your a 100m guy you really aren't cut out for the sport.  I'm under six-feet and over 200lbs and was a 60m and 100m specialist.... I'm the prototypical guy who should not run or enjoy the 400...  But I'll still get out their and run the 3rd leg of a 4x4 and get the stick around the track no matter how much it hurts.... AND I will love doing it.   That's really what track is... Despite my build and performance record if a rash of injuries resulted in coaches deciding that I need to drop the 100m and run the 400m....   I would do it.    Usain Bolt started as a quarter-miler. It won't kill you.   Don't be so set on the 100m.... It seems like it's detracting from your training.   You need to decide if you like the pain and like the sport or just like the idea of running the 100m....  If you just like the idea of it then just run on your own and get rid of the clock...   If you actual like track then revise your attitude and let go of knowing everything and start doing everything.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 07, 2013, 05:21:17 pm

It wasn't properly timed, but when we did the 4 x (200m 30s rest 100m) the last set we were given 1 min rest instead of 4 min rest between sets and our coach was timing us and got me around 29-30s for the 200m and then with only around 10-20s rest and run the 100m after, someone was at the end of the 100m and timed us around 13-14s.

the 500m was a proper time trial, got 1:32 on that i think.

Just the week on the start of august they said they had no meets and looks like they are starting winter season early its still summer till september, but i don't know the time they start the stuff, so it might be right time.

So was happy about. I definitely feel maybe because of my lack of upper body strength is maybe putting me down, so definitely need some weight training on my upper body.

they are sooo brutal, the long distances, i was struggling with the 300,200,100 so went to 200,100 and then they forced it down on us to run 400m 1:30 rest and run 400m so i skipped next set.

during training, it starts around 6:30, but they really start at 7:00 so when i go there i always do sprint drills and started to do sprint starts, i really don't like the long distance but if it will help in terms of 100m endurance needed then i will fight it through. But if i realize they start to run the 400m, i probably might skip training, its really unnecessary i feel as well. I can come other days maybe to track and do my training.

what do you suggest for track training i should be doing in winter session, if i can come to track in my own time and do my own training? if i see them starting to do the long distance running.


You don't sound like a very coachable athlete.  Sure, the training group that you linked up with might not be the most state of the art high-tech bunch of coaches but you would do well to heed their advice.  Simply put you are not in shape.  Out of shape athletes are REALLY hard to train.  You run a fatigued 13 sec hundred but you can't get under 90 sec in the 500m and you run 29-30 in the duece?   They forced you to do a couple 400's so you skipped out on the workout?  Why would you do that?   Running the 400m is not unnecessary!   Tyson Gay and Usain Bolt run quarter-miles; it's part of the training... blowing it off because you don't feel like it is helpful because of what you read on the Internet is just going to guarantee that no coach will spend any time helping you seriously.   Think about it, you have a 13.0 100m athlete who is convinced he knows what's best for himself (it it just happens to be avoiding the painful workouts), is sure he is a 100m athlete rather than a middle distance runner, AND goes home to his parents whenever the meets occur... Does that sound like an athlete a coach will spend a lot of time developing?  You have got to put more in before you bash the training group; show them what you have and give 100% and then they will go 100% designing training suitable to you!

No offense but if you don't like the painful workouts.... then you don't like track.  On some weird level you have to relish the burn and the pain of repeat speed endurance workouts.  Open races may be individual but you have to believe in the team aspect of track.  Track is really about not quitting, not giving up on workouts, inspiring your teammates and doing whatever necessary to inspire them and push them and yourself.  Most athletes remember most fondly the relays; it really is the heart and soul of track and if you don't like the idea of laying it all out on the line in a 4x4 because you think your a 100m guy you really aren't cut out for the sport.  I'm under six-feet and over 200lbs and was a 60m and 100m specialist.... I'm the prototypical guy who should not run or enjoy the 400...  But I'll still get out their and run the 3rd leg of a 4x4 and get the stick around the track no matter how much it hurts.... AND I will love doing it.   That's really what track is... Despite my build and performance record if a rash of injuries resulted in coaches deciding that I need to drop the 100m and run the 400m....   I would do it.    Usain Bolt started as a quarter-miler. It won't kill you.   Don't be so set on the 100m.... It seems like it's detracting from your training.   You need to decide if you like the pain and like the sport or just like the idea of running the 100m....  If you just like the idea of it then just run on your own and get rid of the clock...   If you actual like track then revise your attitude and let go of knowing everything and start doing everything.   

I did the first of 400m 1:29s 400m and after I was dead, literally could not do it again, and was feeling sick afterwards, so decided to skip the second set, maybe i went to fast, which i didn't feel i did but ran at about 60% and still died after.

I didn't go home when it was meets, when i was at home, they ran the meets. I don't mind running the 400m again but will probably run slower this time, so i don't feel sick afterwards. I don't think they design it according to each individual they do it based on the group as a whole, its as if they are training us all for 400m.

What you say makes sense, I guess i will have to suck it up and pull out those long distance running, i sometimes run too fast because the group is too ahead and end up killing myself at the end.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 08, 2013, 11:50:04 am
to paraphrase ross enamait, who was talking about showing up to a boxing gym for the first time: when you get there, don't ask any questions. the guy running the show knows more about sprinting than you do, so do everything you're told as best you can and keep your mouth shut.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 08, 2013, 01:06:38 pm
to paraphrase ross enamait, who was talking about showing up to a boxing gym for the first time: when you get there, don't ask any questions. the guy running the show knows more about sprinting than you do, so do everything you're told as best you can and keep your mouth shut.

 :-X
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 09, 2013, 03:38:29 pm
Date: 09/08/2013
BW: 60.4kg  (+1.3kg in 2 days)

Soreness: hip flexors when lifting my knees

Warm up:
  20 min walk to gym
  activation and mobility warm up
  hip mobility stretch
  foam rolling (hips, glutes, hamstring)
  illipsoas stretch

Workout:
   Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5(i felt motivated or energetic but stopped at last rep, more info in comment)
   Calf raises 1 x 105kg x 15
   BSS (so hard to do) 1 x 24kg x 5 each leg
   Overhead press 2 x 5 x 10kg (soo hard)
   Bent Over rows 2 x 5-7 x 20kg (also hard)
   Single leg hyper 1 x 36kg x 10 each leg (hold/pause on last rep each leg)

Comment:
The deep squats was good, the warm up was nice, the 55kg first rep was hard maybe my focus or i didn't focus on the out breathing before inhaling but i had some water and started to squat, i did them nicely and it was mild struggle, 2 sec to get up, form was starting to shake, 3rd rep was grind, 4th rep failed i tried bounce to get back up but no good so i unracked and thought it doesn't matter i can try again in the next set. so next set, i focused not trying to complete 8 reps but as much as i can do keeping calm and controlled and it was feeling good, going down and up until the last 5th rep i went down and my torso shifted forward a bit but i was able to pull my torso back and continue with the hip drive with the squats and get to the top. I think maybe because my torso is smaller than my lower body i am find it difficult to squat, therefore the reason of the grind in almost all my reps. the upper body workout was hard, since first time i had done 10kg for overhead press, struggling but managing 5 reps the bent over rows was also hard and i couldn't bring the bar up much. Single leg was tough but am always able to do 10 reps with pause at end.

Rating:9/10
 :)
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on August 09, 2013, 04:16:54 pm


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5(i felt motivated or energetic but stopped at last rep, more info in comment)

Comment:
.... form was starting to shake, 3rd rep was grind, 4th rep failed i tried bounce to get back up but no good so i unracked and thought it doesn't matter i can try again in the next set.

Rating:9/10
 :)
   


Squatting : You are doing it wrong!

Last attempt here, since i am the one that suggested to back off to a lower weight and build up from there. The 3x8 that i suggested is just a number i pulled out of my ass. It is better for your case since you are very weak and light so the higher volume and time under tension would cause beneficial hypertrophy. But you could also do 3x5, it is still fine, as long as you can complete all sets in good form. 3-3-5 with bad form grinders and pinned reps won't get you anywhere. Also how can you rate with 9/10 a workout that you wanted to squat 3x8 and you squatted 3-3-5? Keep in mind that I am not judging or mocking you here, just trying to help.

 My final advice for squatting:
-Pick a sets and reps scheme with at least 5 reps per set and at least 3 sets ( 3x5, 5x5, 3x8 , 4x8, 4x10 ). I would choose something from the right end of this parenthesis if i were you.
-Start with a weight that you can complete the prescribed reps and sets in legit depth and good form.
-Once that is achieved, next time add 2,5 kg and go for the same reps and sets.
-NEVER progress unless you can compete all reps and sets in legit depth and good form. If you fail even one rep, next time do the same workout.
-Don't change anything from that plan until you can squat 80kg for at least 3x5. That is again a number that i pulled out of my ass, but it should have you around 1.5*bw, so it is a good mid-term goal for your current weight and strength levels. Then we will talk again.

Good luck!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 09, 2013, 04:49:23 pm
Yeah, the 4x10 is way tooo hard for me, my form is not that bad when i do it its only on the last rep, but i always have the hip drive.

I think i will do the 3x5-8 one.
I did the 2 set because i was fasting and get tired very quickly but now should be ok.

I actually started at 45kg x 2 x 8.
I realized that these numbers were just guideline that's why i did 2x8 instead.

My form hasn't been that bad for all the sets i have done, my torso has leaned a little forward, but my chest is always being pushed forward and am able to get my chest up and hip driving forward at the last drive of the squat.

my last set was pretty good, the torso lean was about minimal but also focused on pushing my torso back and chest out.

i don't take what you say as mocking but as advice, so its cool.

thanks

my final squat rep and set scheme i have chosen is 3 x 5-8 if i can do more than 5 than i will give it a go.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 13, 2013, 09:23:19 pm
Date:13/08/2013
BW:n/a

Soreness:hip flexor, hamstring was sore after workout

Track session
warm up:
  walk to track 30min
  3 laps jog around 400m track
  sprint drills dynamic warm up
  hip flexor stretch

workout:
  4 X 400m (others did 4 x 600m but the coach saw my last performance and said i can run the 400m
                   3-4 min rest between sets.

  circuit training 5 bw workout x 25 reps each
  dips, burpees, situps, squats, (forgot to do push ups)
 
cool down:
  3 x cool down jog/walk around track

Comment:
 I decided to slow the pace down than the last time, at around 30-40% or lower i can't estimate but a fast jog and to try to increase the strength endurance that would happen in the 100m on the last set i did a sprint finish on the 100m for the last 400m set. plan to write an article about long distance later.
circuit training, followed by jump rope 5 min and then 3 laps around the track.

rating:8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 14, 2013, 03:14:33 pm
Date: 14/08/2013
BW: 59.10kg

Soreness: Hips a little

Warm up:
   mobility work
   foam roll hip flexors
   illiposas stretch
   tennis ball deep tissue foam roll right in the hips it sunk in, (these do wonders after my hip feel pretty good      .                                               only a little sore

   tke's using leg extension x 15kg
   
Workout
   single leg hyperextension 2 x 38kg dumbell x 10 each leg
   BSS 2 x 5 x 25kg plates each hand
   bent over rows 3 x 8 x 25kg
   over head press 3 x 8 x 30kg
   calf raises leg press machine 130kg x 10 x 2 sets
   power snatch practice empty bar

cool down stretch
   overall body stretch

nutrition
   protein shake 2 scoops, 1/2 tbsp creatine monohydrate, cocoa powder and 2 glass of milk straight after                           .  workout,

Comment:
A good workout on the single leg hyperextension, it was average easy in difficulty, played around with the power snatch, i see they kind of use their hips to push the hip up so i tried that and i pushed it a bit higher than normal maybe as i struck my pelvis bone against it and it hurt not too much but it hurt when hitting it to get to go up. i will start using lances power snatch method, the only problem is i can't seem to find out how do i swing it up if the knee is bent, so some learning to do there. but nothing i am focused on just practice in form.

rating 8/10   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 16, 2013, 02:41:00 pm
Date:15/08/2013
BW:n/a
Soreness: hamstring, quads, calves

Warm up:
  walk to track 30 min
  3 laps jog around the track
   sprint dynamic drills
   hip mobility stretch


Workout:
  3 x 3 x 300m (1min between first 3 and 5 min between last two set double acoles 3 x 3 x 150m)
  circuit training

cool down:
  cool down 3 lap walk/jog

comment:
It was tough because i did it to myself, the first set of threes x 300m, i kept a pace where i was at a comfortable pace where i can control my breath, if i breath too hard i am running too hard and i was able to keep this for 2 sets until the last 300m for second set so 2 set of 3 rep of 300m and i was 30m behind and i had a mo farah moment to try and catchup and the distance between was closing very slowly so i had to kick harder ignoring the pain just kick harder until i caught up and beat him yay, very tired and had only 5 min to rest, even though the coach said we would get a long rest, but we didn't, third set i decided to run comfortably again and got a consistent time, which the result i will mention at the end, second set i kept the same pace but since i had 1 min rest between reps, i was trying to catch my breath and had to run straight away, so on the 100m straight i could feel my self starting to flail and find breathing really hard until the end and i was soooooooooooooooooo tired you cannot imagine, and then it was the last rep and the coach said now give it all you have left, and i was thinking i kinda gave it all in the second set so told my coach i have nothing left, but the coach said yes you do get on the track, i was thinking of the comment todday made, lbss, about not quiting, you must get through the pain if i really like track, so i got on and ran and i didn't try running hard but my usual pace and people were passing me when the first two sets i was always in front, but this time they ran, so they are giving all they got i was trying just to finish not run hard, and going down the homestretch i tell myself don't give up when the finish is right there, so just ignored the pain and just pushed to the end i died and the other person was feeling a bit sick so went to the grass area. So my time for the 3 x 3 x 300m was.

1st set: 60s, 60s, 60s
2nd set: 60s, 66s(i was tired so i stoped a few steps behind the line and walked the rest, so coach said you have to go through the finish line so i can say i got 60s), 55s for the rep i ran hard through, i like to do it at the end to push everything i have .
3rd set: 60s, 59s, 62s
 
So, im happy i was able to keep it consistent. i should remember to just stick to the regular pace and keep the final push to the end.

i asked my coach for some meets and there are 2-3 open meets, which i can run but will have to make my own way there and also i don't have anyone to record me over there as i will be going on my own.

so will have to prepare for that as well as exams i have monday tuesday and 29th.

lets hope all goes well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 18, 2013, 03:34:37 pm
Date:18/08/2013
BW:59.7kg
Soreness: hips and glutes

Warm up:
  walk to gym
  activation and mobility
  foam roll hipflexors
  stretch hip flexors
  deep tissue massage hip flexor
  tke using leg curl

Workout:
   20kg x 10 lunges, 25kg plates each hand x 10 walking lunges (aggravates my hip flexor pain)
   Deadlifts 2 x 7 x 80kg
   Bench press 2 x 6 x 20kg
   leg press machine calf raise 130kg x 1 x 15
   Hanging leg raises x 1 x 5 (also aggravated my hip flexors)

Cool down:
  overall body stretch
  walk home

Comment:
Didn't have much time to do workout also didn't have much workout to do because of my hip flexors unabling me from doing workouts such as squats, lunges, bss, hanging leg raises and it is very painful when performing those movements. Deadlifts was comfortable good form through out.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on August 20, 2013, 12:22:13 pm
just a question about the squat

I just did 55kg first set was good up to 5 reps, but form was a bit shaky.

so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.

so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.

I hope i won't set the forum on fire, i will quote starting strength's relevant FAQ here:
It is written for 3x5:

Quote
If you get all 3 sets of 5 with proper technique, then move the weight up as described above.
If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc. and proceed cautiously. Cautiously means adding less weight rather than more. There is no consequence for adding too little weight, but adding too much could stall progress for weeks.
If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.
If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.
If you get something strange like 5/5/2 or 5/3/4 on your 3 sets, then you probably just need to be more mindful of rest periods. Best to use 3-5 minutes between pressing, cleaning and rowing work sets and up to 7 for squats and deadlifts if necessary. For now, use a little too much rest rather than too little rest.
If you can't get at least the first set of 5, or if you are missing 2 or more reps each on the 2nd and 3rd sets, then you are using too much weight, assuming you recently started training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 20, 2013, 01:28:10 pm
That was nice and informative especially about the rest, i only rest 5 mins but now i know i should be resting longer for squats.
Thanks

but i won't be doing squats much as they aggravate my hip flexors and later my hip flexors become real sore when i raise my knees.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 21, 2013, 05:02:42 pm
I couldn't do much so had to only do ones that didn't place stress on my hips even some i did BSS and it was painful so will have to only stick with hip less exercises so did the following.

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

went on the machine just for testing my strength in my legs

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor
Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

the seats on those machines are bent outwards making your back curve from the low end when pushing with your back resting against it.

my goals:

heal up my hip to squat 1.5 x bw
single leg hyperextension 60kg dumbell 2 x 10 each leg

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 23, 2013, 03:18:07 pm
Date: 23/08/2013
BW: 59.6kg

Soreness: Quads feel strained

Warm up:
  walk to gym 20 min
  Activation stretch
  Hip mobility drill
  TKE 25kg x 5, 145kg x 1

Workout:
  Empty bar squat (soo painful on the hips of first rep so stopped)
  BB BSS 2 x 5 x 40kg each leg
  Single leg hyperextension (stopped because of strain on my quads) x 44kg dumbell
  Calf Raises 2 x (100kg x 15, 150kg x 15)
  Bench press 3 x 6 x 20kg
  Dips w/ 20kg 3 x 4,5,6
  Hanging leg raises 1 x 10

Cool down:
  cool down stretch
  walk back home 20 mins

Comment: trying the squat with empty bar, when going down soo painful and up very painful on the hips, so couldn't attempt squats, could do bss with stress on my quads, and after second set my quads felt strained so i could train them anymore don't know why, must be major lactic acid its rendered it handicap.
bench press was heavy but pulled off the reps and sets, dips was nice and heavy and finish off with hanging leg raises.

rating 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2013, 09:55:31 am
I won't be going to gym today as i sprained my quad the day before yesterday on friday so my legs are a little sore also don't want anything to go wrong for tomorrows opening meet.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2013, 07:59:38 pm
I don't know if i will be able to go tomorrow if my hip flexor is going to be in the same state as today, a lot of pain when lifting the knee up or when force exerted by the hips, it is really sore, especially when sleeping on either side, i feel the pain in my hip flexors as i am resting on it on one side.

I hope the pain would be reduced tomorrow as i didn't go to gym today to rest my hips, i have to leave at 9:00 am to catch the train to get there by 10:45.

will see how it goes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 26, 2013, 01:55:16 am
Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 26, 2013, 02:02:17 am
Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

Run.  Your just nervous.  It's all in your head because it's your first meet.  At the very least go to the meet and get in the blocks and stride the race out.  Do not give yourself an excuse to get out of this.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2013, 02:01:04 pm
Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

1)When i Read this i Decided not to run at the meet.

2) I will explain.
The Single leg hyperextension 40kg dumbell is actually 40kg dumbell it is done at a position where i am resting my hips on the pad and my lower body straight and my upper body hanging downwards perpendicular to the floor upside down like __
                                                                 |
then i hold dumbell near my chest and using my legs i raise my upperbody until it is inline with my lower body about.  -----
i can do this for 10 reps each leg.

The following:
Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

was me testing if i could do it, and it was not full rom as there was like 10 degrees from the end position for the ham curl machine for the leg extension machine, i'm quite sore it was to full range of motion and same as before it was a test to see if i could do it. both of these were definitely 145 kg and 134kg for the ham and leg curl respectively it was definitely not lbs.

also what is wierd was that at the leg press, at quarter position 195kg was not struggle one bit.

the leg press calf raises was at 135kg plus 7.5kg tension of the string, it was definitely as the weights are in kgs and not in lbs.

i'm not doing single leg back extension, i'm doing single leg hyperextension 40kg i hold only one dumbell, similar to this, but the leg support on this one is a bit lower.the one i use is a bit higher so the hip pad is a bit lower.

http://www.youtube.com/watch?v=J6QVRADMPm8
but instead with one leg and holding dumbell close to my chest and
go up until my body is straight with my legs.

i don't take it as a you calling me out but asking questions to help me.

So yeah, i don't know why the numbers are all over the place.

My hip is not painful anymore when raising knee up but its painful when rotating my knee inward or outward the higher the knee and rotate knee the more painful it is but i can bring my knee to my chest, that's why the pain when squatting empty bar because my knees has to push out and it is verrryyyy painful i can't squat with a bar on my my shoulders.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2013, 02:05:29 pm
After i read above, i decided not to run in the meet but then when i scrolled down and saw this, i changed my mind and ran the meet.
I guess it was nerves, you sound like my mother at the time when i was going to school i was always had stomach pains every morning before going to school but my mum still don't me to go to school saying it will get better, lol.

when i could stay home, i was ok, but as the school rang saying the school is open today, stomach pain started, lol and i found out it was nerves as well as stress of going to school.

same with this i guess i just was finding a way not to go, but forced myself and off i went.
i'm happy i went, else i would have regretted it, when i leave uni without going as i wont get another chance until some time after.

Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

Run.  Your just nervous.  It's all in your head because it's your first meet.  At the very least go to the meet and get in the blocks and stride the race out.  Do not give yourself an excuse to get out of this.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2013, 02:24:47 pm
My First Competition

I was more nervous of taking the 1hr train journey there then i was at the start of the race, as i could have just stayed and not take the train.

After i take the train, make 1 change before arriving, I catched bus to the stadium it was sunny, a lot of people were there. Also have to note that i got to the stadium about 8 min before the 100m race, so went to the desk to sign up and they said very close to the race starting, so i get my number and go to the track and start my warm up, up and down besides the runners, lol and the guy was telling can you get out of the way, maybe i was distracting the runners in their block, so i was warming up and then i decided to ask afterward like 10-15 min when the race was and they said it was over ages ago, i had missed it, she said while i was parading on the other side of the track  10 mins ago (warming up the near the people in the blocks, they were my age group and it was my race)  :uhhhfacepalm:...... lol i was warming up next to the startline of the race i was supposed to be in.

now what.....



















But, i wasn't going to let it end after wasting rail fare and bus fare just to turn up and miss it, so i asked can i just run with the U17's and just get my time and she allowed me  :headbang:. The gun sound was soooo loud when waiting but when at the blocks you don't notice it that loud.

So i have finished my warm up routine, in small area, I queue up behind the guy running, and as soon as it was my turn to run, i set up my blocks, never used blocks ever, so there i am trying to adjust my blocks, i know it is 2 steps to first forward foot and 3 step to second back foot, but i couldn't take those foot pads off so i decided to move the enitre block a bit back, then saw the other side was correctly place, i also didn't know what angle to put the foot pad on the block so i placed it at lowest angle about 45 degrees. I go into my block and start my starts to get comfortable with the blocks.

they say on your marks, i go to the blocks, do some tuck jumps, get into my blocks, felt weird when getting into the block placing my feet on the blocks, and waited, not a long wait, thinking, wait for the bang, so i wasn't nervous, i was just concentrating on running my race ignoring the others, at set position and as soon as i heard the bang i just exploded out as best as i could, during the drive phase i experience a small amount of air stride; this is when i stride out i feel my feet reach out but not grip onto the ground and starts to come back a little before contacting the ground, so i had to lean a bit more forward and start running and as soon as i felt it was long enough i come up straight and maintain and float, of course every one was drifting pass me at this point and then i maintain and then finish.

I was wearing track suit bottoms, a t shirt and running trainers, and i held my breath most of the race and relaxed at the end and it was over and i was happy, probably the start wasn't that good the drive phase but was happy with after accelerating and maintaining.

It's kind of strange that i was nervous because it was my first time so i didn't want to mess up but once i am at the blocks, nerves are gone and i just want to run my race as fast as i can and a little excited not noticeable, had to adjust at the blocks to get comfortable position.

So after a while they post the results on a board. so i go up and check, not there yet after a while, the results comes on and i got.

14:41

electronic timing, a bit dissapointed i didn't get under 13s but never mind, i defintely gained some experience and i will be more prepared in terms of warm up and settling and adjusting to the blocks and definitely no nerves and also execute my drive phase more correctly, by remembering to keep a lean to avoid air striding, but not sure what angle to place the foot pad on the blocks.

after i head off back home by bus and then by train.

a nice experience, my first competition i competed in as well as first competition i witnessed.
 :D
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 26, 2013, 06:58:06 pm
why didn't you run in spikes? if the answer is, "i don't have spikes," then why don't you have spikes?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2013, 07:07:16 pm
why didn't you run in spikes? if the answer is, "i don't have spikes," then why don't you have spikes?

I guess i was thinking of buying spikes, but didn't know much about them so many variations, the right one to buy as they have different spike length, a christmas tree spike, pyramid spike 7mm spike 14mm spike something like.
also i didn't know if i was going to go or not as well as it being one race i didn't think it was necessary to use it.


Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 26, 2013, 09:14:06 pm
you are trying to become a sprinter. you need to have sprinting spikes. there's no point in hampering yourself by racing or even training 100% of the time in sneakers. you don't need to worry about fancy shit like nail configurations, i haven't even installed the nails that came with mine. even without the nails they're stiff and have small plastic spikes that grip the track and they're much lighter than even my racing flats. price is not an excuse: i got a pair of new spikes from eastbay for $18.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 27, 2013, 02:29:21 am
Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on August 27, 2013, 04:20:39 am
^My wild guess is that 3 words will make the numbers sum up : Range Of Motion.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 07:26:44 am
@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.

Definitely, i was thinking of making a video of me doing the leg extension and leg/ham curl at 135 and 145kg.

maybe you can get a better understanding from it, i will get one tomorrow.

Lol, yeah, I don't have no track uniform/vest, I have never worn a track suit, so don't know the right ones to wear. i will try get some spikes.

do you just wear tight shorts for sprinting?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 12:09:25 pm
 :o Sprint spikes for $9.99 at eastbay
that is a good deal i guess but then again i'm not sure how well they perform as some don't perform as well.
but they don't have in my size, damn i was going to buy these.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mutumbo000 on August 27, 2013, 12:33:11 pm
You live in UK so you also got to factor in shipping costs. If I was getting a budget track shoe I'd get the Nike Zoom Rival for 35 bucks, which is the cheap version of the Nike Superfly. 
http://www.eastbay.com/product/model:164771/sku:55401107/nike-zoom-rival-s-6-mens/white/black/?cm=GLOBAL%20SEARCH%3A%20KEYWORD%20SEARCH
They've got it in pretty much all sizes as well.
Like others have said though it's definitely a worthwhile investment to purchase some spikes. Usually when I buy spikes I also order some actual spikes http://www.eastbay.com/product/model:7116/sku:300610/omni-lite-7mm-xmas-tree-spikes/blue/blue/?cm=searchtrackandfieldequipment to go along with it as well. It's probably not necessary but I like to have spare pins just for re-assurance.

Looking at Eastbay got me wishing I had $$$ atm. I already got spikes but I wouldn't mind a new pair haha. I'd also love to buy some starting blocks so I could practice with blocks coz that's a huge weakness of mine. I wouldn't mind a new pair of casual shoes and some new clothes as well but now I'm just getting greedy  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 12:56:42 pm
I just came here to say that, shipping cost $39.99, whaaat!.
 :o

lol, the website is thaat good or ...  :P

edit: but the cost for shipping if i buy from that site is $39.99
that is too expensive if added with the price of the shoe as well.
 :pissed:
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mutumbo000 on August 27, 2013, 01:00:56 pm
Yeah shipping is expensive. I only use Eastbay once or twice a year and just save up for all the items I want to get so I can order them all through 1 transaction.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 01:04:38 pm
that's actually a good idea.  :highfive:

so what else do i want.... i'll take some of those spikes, do i need those compression shorts looking thing is it the same as what sprinters wear, might as well just in case, some sprinting vests ....  :trollface:

maybe not that many things .
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 04:20:35 pm
Date:27/08/2013
BW: n/a
Soreness: shins when pressed very painful, hips


Warm up:
  walk to track 30min
  3 laps of the track jog nonstop
  dynamic warm up i.e. skips, drills,
  scorpion stretch hopefuly for my hip pain
  groin stretch
 
Workout:
   4 x 500m 2 min rest in between (1:49,1:52,1:50 (i think), 1:48) forgot to put 1 min
   50m strides x 6
   circuit work 5 exercises for 25 reps each (squats w/ med ball; couldn't go deep hip pain, dips, sit ups w/ med ball, burpees; killers, push ups)

Cool down:
   walk home 30 min
   leg stretches

Nutrition:
  orange juice 240ml + 1/2 tbs of creatine monohydrate mixture (drinking now as i speak with cookies)

Comment:
 As i got there, i had stomach pains (yup i guess it was those nervous ones so try  running to get it to calm down, but just ignored it) they said it was 500m runs w/ 2 mins rest i had flash back to the flailing fish moment oh no, but i decided to think tactically, don't run fast like last time, run a slower pace than the 300m and maintain and everybody was going fast so i decided to stick on to the person at the back and when the person was slowing down i would continue past but then the person would be encouraged to come back, at the last 100m's i start to tire a lot that i notice that i breath in a lot of air, which will make me even more tired so i open my mouth smaller and try to keep the breathing not too deep in and out lol, did not try a sprint until the last set at the home straight i just sprinted as much as i could and got there, it was hard to tell my brain, forget the distance, just maintain, but ignored my brain and just ran getting tired but after every set i was in the same state as after the first set so that was encouraging to make me run until the last i just killed it. then the circuit training and finished and home i go.

I talked to the people and my coach about spikes and they said just get mid distance spikes for training and competition don't get sprint spikes unless i am a very competitive and advanced/elite level sprinter as that was sufficient and get 6mm spikes.

rating: 8/10 (i'm happy how it went, how i was able to survive 500m with 2 min rest in between just told myself when the time to finish resting was about up dont panic and hands on head for recovery and start)

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 27, 2013, 04:30:26 pm

   4 x 500m 2 min rest in between (49,52,50 (i think), 48)


those times are not possible for 500m. they would be near-elite for 400m.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Joe on August 27, 2013, 04:44:06 pm

   4 x 500m 2 min rest in between (49,52,50 (i think), 48)


those times are not possible for 500m. they would be near-elite for 400m.

especially when he ran 14.41 the other day
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 27, 2013, 04:57:04 pm

   4 x 500m 2 min rest in between (49,52,50 (i think), 48)


those times are not possible for 500m. they would be near-elite for 400m.

especially when he ran 14.41 the other day

well that goes without saying. i'd bet a large amount of money that no person has ever run 500m in even 52s, let alone 48.

edit: it appears that the indoor WR for 500m is 60.17s.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Joe on August 27, 2013, 05:08:24 pm

   4 x 500m 2 min rest in between (49,52,50 (i think), 48)


those times are not possible for 500m. they would be near-elite for 400m.

especially when he ran 14.41 the other day

well that goes without saying. i'd bet a large amount of money that no person has ever run 500m in even 52s, let alone 48.

edit: it appears that the indoor WR for 500m is 60.17s.

oh lol I misread it as 400m first time round. well that's something.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 06:19:49 pm
so many responses, it is near impossible for anyone to get 48s in the 500m, when the record for the 400m is 42s.

When i was running it, the coach was timing us at the end and she was saying 49, 52.
but i know she was meaning 1:49, 1:52.
my last 500m time trial was at 1:32.

So the times are all after 1 min, i will fix it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2013, 07:41:01 pm
Just ordered some spikes.

Saucony Endorphin MD3 Middle Distance Running Spikes from
sportsshoes.com

high rating and was very cheap
rrp:£99 and they were selling it for £30 including shipping and tax.

also if the spikes wear out, i just have to buy spikes not an entire shoe.

lets hope they are good and fit, as the thing about buying online you don't know if it fits until it arrives
but other spikes are way too expensive around £50.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 27, 2013, 08:37:20 pm
Just ordered some spikes.

Saucony Endorphin MD3 Middle Distance Running Spikes from
sportsshoes.com

high rating and was very cheap
rrp:£99 and they were selling it for £30 including shipping and tax.

also if the spikes wear out, i just have to buy spikes not an entire shoe.

lets hope they are good and fit, as the thing about buying online you don't know if it fits until it arrives
but other spikes are way too expensive around £50.

Great! Those will be handy for all the.....middle distance events you'll be running?
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 27, 2013, 09:30:24 pm
Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.

Hate to chime in and disagree with everyone.... but I do.  As far as leg extension machines they are not really comparable.  I can single leg hamstring curl between 30 and 200lbs depending on the machine.  Whether there is 1 pulley, 2 pulleys, whether their is spring loading on the machine, etc...  You really can't compare two machines.   

As far as spikes.... Unnecessary.  I ran three meets at the end of the season without spikes because of sore shins and a poor track.  I ran 11, 23 and 51.  Sure, spikes help but by about 0.2 seconds in the 100m, 0.5 in the 200m and like 0.75 in the 400m.  If they helped a lot then I would run elite times in them..... Unfortunately I don't. They don't fix a 14.4 hundred meter time and if anything they make it more likely that our very frail athlete here will get injured.   Spikes are not like olympic shoes.  They don't drastically change training.  A lot of athletes hardly train with them and only use them to compete.

To seifullaah73: Congratulations on going to the meet and running.  Major accomplishment.  My rule is always go.  That's the biggest advantage IMO to training as part of a college team or serious club.  In general there will be days you are hurt or can't train.  But if you are obligated to show up and be at practice every day whether or not you are healthy...  You will notice that you take a hell of a lot fewer injury days!  So, when your hurt.  Go anyway.  Go and warm up and stretch and leave.  But go to practice/competition always as planned.  It will keep you honest and make a better athlete out of you.   

Now that you have ran a 100m your next goal will be to tape a 100m and get it online.  I honestly am somewhat surprised by your time.  I think you really really need a basic fitness level at this point.  I think your 100m race was less about lack of speed and probably due to lack of fitness and running.  You should take the offseason and make it a rule to get fit.  Can you run 200m under 30?  Can you run a 400m under 60?  Get the work in now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2013, 08:21:04 am
I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.

Just ordered some spikes.

Saucony Endorphin MD3 Middle Distance Running Spikes from
sportsshoes.com

high rating and was very cheap
rrp:£99 and they were selling it for £30 including shipping and tax.

also if the spikes wear out, i just have to buy spikes not an entire shoe.

lets hope they are good and fit, as the thing about buying online you don't know if it fits until it arrives
but other spikes are way too expensive around £50.

Great! Those will be handy for all the.....middle distance events you'll be running?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2013, 08:34:44 am
Quote
As far as spikes.... Unnecessary.  I ran three meets at the end of the season without spikes because of sore shins and a poor track.  I ran 11, 23 and 51.  Sure, spikes help but by about 0.2 seconds in the 100m, 0.5 in the 200m and like 0.75 in the 400m.  If they helped a lot then I would run elite times in them..... Unfortunately I don't. They don't fix a 14.4 hundred meter time and if anything they make it more likely that our very frail athlete here will get injured.   Spikes are not like olympic shoes.  They don't drastically change training.  A lot of athletes hardly train with them and only use them to compete.

Thanks for that.

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll outwards because of the shin. maybe

Quote
To seifullaah73: Congratulations on going to the meet and running.  Major accomplishment.  My rule is always go.  That's the biggest advantage IMO to training as part of a college team or serious club.  In general there will be days you are hurt or can't train.  But if you are obligated to show up and be at practice every day whether or not you are healthy...  You will notice that you take a hell of a lot fewer injury days!  So, when your hurt.  Go anyway.  Go and warm up and stretch and leave.  But go to practice/competition always as planned.  It will keep you honest and make a better athlete out of you.   

Now that you have ran a 100m your next goal will be to tape a 100m and get it online.  I honestly am somewhat surprised by your time.  I think you really really need a basic fitness level at this point.  I think your 100m race was less about lack of speed and probably due to lack of fitness and running.  You should take the offseason and make it a rule to get fit.  Can you run 200m under 30?  Can you run a 400m under 60?  Get the work in now.

I definitely need to get it taped, they didn't tape which i was dissapointed but will get it taped. I can have someone come with me to the track and tape me.
by fit you mean increase my endurance level, which i think is at a reasonable level, i think maybe because my squat is low, that would be the reason for me being slow.

I can run 200m under 30s, i got 29s last time when i was running the tempo run of 200m 30s rest 100m.
i can probably run 400m under 60s if i consider the time i got for my 300m tempo runs with less than 1 min rest in between, which is 60s consistent, but if not then i probably cannot run 400m under 60s.

so by getting fit you mean, like running on the treadmill and stuff like that.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: entropy on August 28, 2013, 08:50:23 am
Well done on going thru with it and running at the meet. Gives you something to work towards (beating your first time). Inspiring, think I might do the same next year, i'll start training starting sept. Hope you follow all the advice of these nice folk, you're very lucky to have so much support from all the sprinters on the forum.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on August 28, 2013, 08:53:40 am
@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Just ordered some spikes.

I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll inwards to protect the shin or something i don't know.

:trolldance:





PS: i do agree with toddday that spikes is most probably the least signifficant of someone's problems when he wants to improve a 14.xxx 100m dash
But still....  :trollface:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2013, 09:06:30 am
Well done on going thru with it and running at the meet. Gives you something to work towards (beating your first time). Inspiring, think I might do the same next year, i'll start training starting sept. Hope you follow all the advice of these nice folk, you're very lucky to have so much support from all the sprinters on the forum.

Definitely agree, so many support, i really appreciative of it all.
 :highfive: to them
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2013, 09:07:57 am
I was up last night from 12pm till 1am thinking whether i should buy them or not as once i leave i don't know if i will get a chance to run on track again.
maybe on grass or pavement but not on track.

@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Just ordered some spikes.

I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll inwards to protect the shin or something i don't know.

:trolldance:





PS: i do agree with toddday that spikes is most probably the least signifficant of someone's problems when he wants to improve a 14.xxx 100m dash
But still....  :trollface:
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 28, 2013, 11:29:20 am
to push back a little against t0ddday: IME*, spikes have strong psychological benefits in much the same way oly shoes do. they tell my brain, your feet are ready! your shoes will grip the track and they are very light! now it is time to go fast! i'm slow, of course, but i have enjoyed the feeling of sprinting in track shoes, and that helps me train harder.

*admittedly, n=me.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 28, 2013, 12:54:22 pm
to push back a little against t0ddday: IME*, spikes have strong psychological benefits in much the same way oly* shoes do. they tell my brain, your feet are ready! your shoes will grip the track and they are very light! now it is time to go fast! i'm slow, of course, but i have enjoyed the feeling of sprinting in track shoes, and that helps me train harder.


Totally agree.  It's like the feeling before a football game when you get your pads on and tape up your ankles and basically switch into fight mode.  But.... that's a feeling you should primarily reserve for competition.  If you wear spikes in training everyday then you don't get the psychological boost when it's time to spike up and get in the blocks.  Not saying you shouldn't ever wear spikes but that the majority of practice should be done in trainers and spikes should be saved for things like block work and short time trials and patterning, etc.   Spikes may make you feel like you are training harder but wearing a soft trainer actually provides a better training benefit because your legs have to be stiff enough to overcome the cushion in the shoe.... training on spikes removes this challenge and makes it more likely you get injured.   In your case you primarily run a few days a week and do really low volume so you probably will be fine but I see you still post about pain in your shins!   

However, if seifullaah73 wants to significantly do the amount of track work necessary to become a real sprinter then the volume he will need to do will be far too much to complete in spikes.  At high levels athletes spend a large amount of time in trainers AND on grass.  Only sparingly are spikes and mondo tracks used.  They are great for times but horrible for the bones/joints/etc.    Additionally since he seems to be super weak it seems that he is exactly the kind of athlete who shouldn't risk injury!   

I think of oly shoes as slightly different because oly shoes actually somewhat change the position of your body in the squat.  Depending on your mobility this might actually allow you to hit different depth which drastically changes the exercise.  Spikes to me are the equivalent of just giving yourself a minor advantage.




I definitely need to get it taped, they didn't tape which i was dissapointed but will get it taped. I can have someone come with me to the track and tape me.
by fit you mean increase my endurance level, which i think is at a reasonable level, i think maybe because my squat is low, that would be the reason for me being slow.

I can run 200m under 30s, i got 29s last time when i was running the tempo run of 200m 30s rest 100m.
i can probably run 400m under 60s if i consider the time i got for my 300m tempo runs with less than 1 min rest in between, which is 60s consistent, but if not then i probably cannot run 400m under 60s.

so by getting fit you mean, like running on the treadmill and stuff like that.

thanks

I never ever mean running on the treadmill.   Your 300m tempo runs don't suggest you can run under 60s actually.   Time your 400 if you can run under 60s then you are correct and your speed endurance is not the problem.  In that case I would suggest you move up to the 800m or 1500m because you will be more successful there than at the 100m.   

It's not necessarily because your squat is low (squatting is not  a prerequisite for speed) but something seems to be wrong with your ability to accelerate.  Strength training will help for sure but IMO bounding will be more specific and should be prioritized.  Also you probably want to eat more.  Additionally I would bet that you suffer from a strong case of paralysis by analysis.  When you described your 100m race you seemed to remember every single moment and every transition from drive phase to max velocity, etc, etc.   We run best when we react to a gun and go somewhat automatic.  Often times I'll run good races and then not be able to remember parts of them.   Mechanics are nailed in practice; when you race you should be in go mode.   Also, understand that the 100m sprint models you read about are for a very specific class of runner.  The aren't super relevant for women who hit their top speed much later than men in the race.   For someone like me who runs the times of elite women but runs a very different race pattern than them the models also somewhat fail to describe how my mechanics should be optimized.   

So for you it's going to be even more off.  Running 14.4 suggested to me that maybe you just aren't fit enough for the 100m.  Since you can run sub 30 in the 200m, it seems that is not the case but rather you don't have the power to run fast.  In that case your running model would be better approximated by the race model of a young child.   You probably aren't powerful enough to benefit from a drive phase and probably are capable of accelerating for almost the entire race.   Thinking about driving to 30m and then trying to maintain is probably hurting you.  You are maintaining when your body still could be accelerating!   That's why I have told you over and over to throw out all this drive phase crap and just get out their and run 100m as fast as you can.  That's all you should think about. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 28, 2013, 01:07:18 pm
haha interesting point about the shin pain. that was the first time i'd gotten it, though, and i think it was more from just not having been at the track in a while. never had any shin issues before. i wear sneakers for everything except the actual sprints, and you're right, my volume is pretty low.

maybe i should get some special shoes just for jumping.  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2013, 04:23:52 pm

I never ever mean running on the treadmill.   Your 300m tempo runs don't suggest you can run under 60s actually.   Time your 400 if you can run under 60s then you are correct and your speed endurance is not the problem.  In that case I would suggest you move up to the 800m or 1500m because you will be more successful there than at the 100m.   

It's not necessarily because your squat is low (squatting is not  a prerequisite for speed) but something seems to be wrong with your ability to accelerate.  Strength training will help for sure but IMO bounding will be more specific and should be prioritized.  Also you probably want to eat more.  Additionally I would bet that you suffer from a strong case of paralysis by analysis.  When you described your 100m race you seemed to remember every single moment and every transition from drive phase to max velocity, etc, etc.   We run best when we react to a gun and go somewhat automatic.  Often times I'll run good races and then not be able to remember parts of them.   Mechanics are nailed in practice; when you race you should be in go mode.   Also, understand that the 100m sprint models you read about are for a very specific class of runner.  The aren't super relevant for women who hit their top speed much later than men in the race.   For someone like me who runs the times of elite women but runs a very different race pattern than them the models also somewhat fail to describe how my mechanics should be optimized.   

So for you it's going to be even more off.  Running 14.4 suggested to me that maybe you just aren't fit enough for the 100m.  Since you can run sub 30 in the 200m, it seems that is not the case but rather you don't have the power to run fast.  In that case your running model would be better approximated by the race model of a young child.   You probably aren't powerful enough to benefit from a drive phase and probably are capable of accelerating for almost the entire race.   Thinking about driving to 30m and then trying to maintain is probably hurting you.  You are maintaining when your body still could be accelerating!   That's why I have told you over and over to throw out all this drive phase crap and just get out their and run 100m as fast as you can.  That's all you should think about.

To be honest, when i was running the meet, and i was running at a lean, i thought that probably i was in the lean for too long so i had to start transitioning to the maintain phase, but probably you are right i can accelerate a lot longer, so maybe i will try practicing my acceleration so i know when i should be at top speed. I probably get to around 40m and am still leaning and thinking about getting up.

i should concentrate on the 800m or 1500m  :o noooooo thanks, i do not want to do that, unless it will help in my 100m time then i will be willing. i already jog 1200m warm up before sprint work.

I was thinking of doing bounding on grass, but last time i tried that and i had pains in my shin so i was thinking i have to get my squat level up to 1.5x bw + to start any sort of plyometrics.

I will try and eat more.

paralysis by analysis - i do have that problem, but not during the running, preparation time, but not at the event also.

I don't analyse when i am running, i just run as fast as i can, but am able to remember every single thing that happened maybe because i am not moving fast enough and every single mishap that happens it's always in my mind after the race, it always seems to be at when i am at up right phase that everyone surpasses, at drive phase i'm about level some ahead but at up right they just pass me way ahead.

I will time my 400m and see what happens, i hope i get under 60s but do not want to compete in the 800m to 1500m too much for me.


Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 28, 2013, 04:55:46 pm


To be honest, when i was running the meet, and i was running at a lean, i thought that probably i was in the lean for too long so i had to start transitioning to the maintain phase, but probably you are right i can accelerate a lot longer, so maybe i will try practicing my acceleration so i know when i should be at top speed. I probably get to around 40m and am still leaning and thinking about getting up.

i should concentrate on the 800m or 1500m  :o noooooo thanks, i do not want to do that, unless it will help in my 100m time then i will be willing. i already jog 1200m warm up before sprint work.


Sometimes you either love the sport or you don't.  If you love the sport and your coach thinks you can help your team more by running the 800m.  You run the 800m.  It's about running the best time you can in the event that's best for you.... not about running the 100m because you think it's a cool event.  We don't always pick where we will excel... but better to be great and your second choice than terrible at your first.


I was thinking of doing bounding on grass, but last time i tried that and i had pains in my shin so i was thinking i have to get my squat level up to 1.5x bw + to start any sort of plyometrics.



You don't necessarily need to squat but you need to build up power and strength somehow.  Bounding can be done at differing intensities.  You can ramp up intensity.  The 1.5x bw squat rule is not set in stone.


I will try and eat more.

paralysis by analysis - i do have that problem, but not during the running, preparation time, but not at the event also.

I don't analyse when i am running, i just run as fast as i can, but am able to remember every single thing that happened maybe because i am not moving fast enough and every single mishap that happens it's always in my mind after the race, it always seems to be at when i am at up right phase that everyone surpasses, at drive phase i'm about level some ahead but at up right they just pass me way ahead.

To be honest, when i was running the meet, and i was running at a lean, i thought that probably i was in the lean for too long so i had to start transitioning to the maintain phase, but probably you are right i can accelerate a lot longer, so maybe i will try practicing my acceleration so i know when i should be at top speed. I probably get to around 40m and am still leaning and thinking about getting up.



If you remember everything that happened during the race then clearly you do have the problem during the event also.   Do you not realize that you just said that you thought about transitioning to maintenance DURING the meet?  For the last time!   Erase the words "drive", "maintenance" and "phase" from your vocabulary.  They are harmful for your progress currently.  You are to think about one thing and one thing only and that is running fast.  Just run 100m all out.  Try and go as fast as you can the whole time.  Try and accelerate the whole time.  Try, try, try.  Fast, fast, faster.  That's all you need to think about from here on out.


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2013, 08:59:09 pm
Its a problem i don't even realise, i see now, forget those words in using them in my vocabulary got it, i won't think about drive phase, so i should run and lean and when i realise i am at top speed i should slowly come up right and hold that speed.

i don't know how to do it, i just did it again but in different words.

i think you said it best by saying run it all out. maybe i can think of using these phrases once i get better at sprinting.
i must have read alot so it is stuck in my head.

my coach doesn't really tell us what event she wants us to do, she makes us do workouts that's it there is no interaction as to what event she think i should focus on just training and thats it go home.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2013, 07:48:26 am
date:28/08/13
bw:59.6kg (after drinking water and protein shake)

soreness: hips and quads

Warm up:
  same

Workout:
  singe leg hyperextension holding 44kg dumbell 2 sets (10, 5) each leg just decided to do 5
  bulgarian split squats (hard to balance) luckily i only 40kg on the bar, so after doing 4 reps of left leg on the 5th rep after finishing i fell the right, not completely but off balance that i had to go down to safely rack the bar, but once was off, so just pushed off me ("get off me"). then did left leg 5 reps holding 25kg plates on each side.
  calf raises 2 x 15 x 160kg leg press
  overhead press 3 x 6 x 10kg
  bent over rows 3 x 8 x 25kg
  hanging leg raises can be painful on the hips x 10 reps

Cool down:
  same

Comment:
hard to balance with the barbell on bss so i lost control and bar falling to one side, so i went down to unrack it, but other side didn't rack, so i just pushed it off behind, dumbells are hard because of the grip. i just found out that it is in kg not in lbs.

i tried to do leg curls after workout, i probably got 1/3 - 1/2 range of motion, this is just a way of testing my leg strength not something i am planning to implement.

progress report:
Upper body strength: weak as fuq (can only overhead press 10kg which was struggle and bent over 25kg)
Lower body strength: average (poor squat good hamstring strength)

So could a weak upperbody result in a poor sprint performance.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 29, 2013, 08:45:36 am

So could a weak upperbody result in a poor sprint performance.


Not in itself but a weak whole body sure could and you suffer from that.   I didn't realize you were under 60kg!  How tall are you?   For the last time please for gods sake clear your head of thinking about phases and leaning!  You don't need to lean.  You are not strong enough.  JUST run.  Goddamn guys been running sub 10 since the 1970s with NO drive phase and hardly any lean.  You don't need to lean and you don't need to realize your at top speed because you are NEVER at top speed.  Realizing your at top speed and maintaining is for making a fast time faster... not for making a slow person fast.  You need to clear your head and try and run by exerting power to the track the entire time.  Just go out there, think about something that makes you mad and run like hell.   

The beauty of being so weak is you don't need recovery!  Keep up the weights AND everyday you don't train with the track club do this workout:   Run 5 50m sprints all out and 5 100m sprints ALL out.   Just run with power.  EVERY DAY.  Then rest 5 minutes and run 1 400m all out.  Time it.  If you can get the 100m's timed, great.  If not fine.  Just run them as hard as you possibly can.  You don't need recovery from the speed work because you are not really strong enough to stress the CNS.  Like how a 7 year old kid can essentially do speed work every day.   AND then add in eating.  I'm usually a hater of mass building... But unless your under 5'6....  Eat enough to add 5-10kg in the next 3 months.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2013, 09:12:07 am

So could a weak upperbody result in a poor sprint performance.


Not in itself but a weak whole body sure could and you suffer from that.   I didn't realize you were under 60kg!  How tall are you?   

I am 5'9

Quote
For the last time please for gods sake clear your head of thinking about phases and leaning!  You don't need to lean.  You are not strong enough.  JUST run.  Goddamn guys been running sub 10 since the 1970s with NO drive phase and hardly any lean.  You don't need to lean and you don't need to realize your at top speed because you are NEVER at top speed.  Realizing your at top speed and maintaining is for making a fast time faster... not for making a slow person fast.  You need to clear your head and try and run by exerting power to the track the entire time. 

Yes, I will forget the lean.

Quote
Just go out there, think about something that makes you mad and run like hell.   

lol, will try that.

Quote
The beauty of being so weak is you don't need recovery!  Keep up the weights AND everyday you don't train with the track club do this workout:   Run 5 50m sprints all out and 5 100m sprints ALL out.   Just run with power.  EVERY DAY.  Then rest 5 minutes and run 1 400m all out.  Time it.  If you can get the 100m's timed, great.  If not fine.  Just run them as hard as you possibly can.  You don't need recovery from the speed work because you are not really strong enough to stress the CNS.  Like how a 7 year old kid can essentially do speed work every day.   AND then add in eating.  I'm usually a hater of mass building... But unless your under 5'6....  Eat enough to add 5-10kg in the next 3 months.

If i am not training with the track club i am probably in the gym except saturday and monday, so will try to go to track and then head over to gym, i have a lot of free time but i don't know if the track will be open on off training days.

will try atleast.

thanks
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2013, 08:04:52 pm
I'm thinking trying after my track session workouts, i will try and sprint the 400m at different paces for the first 50m and see how far i get and gradually progress on the pace and distance till the 400m finish line.
e.g

I will try run the 400m at 80% intensity and try hold that pace as far as i can before my body breaks down and i give up, of course i will be trying my hardest to finish but if my body is not able to continue then i will finish and try again next time hopefuly get my fitness level up and also get me closer to running 400m under 60s, cos now i am starting to doubt being able to run 400m under 60s, i can only try and see what happens.

I will increase my protein shake intake to 1 scoop everyday and 2 scoops for gym days.
See my progress after 1 week.

aswell as the 5 50ms, 5, 100ms 1 400m for days i am not doing track workout, in the morning maybe.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 30, 2013, 07:08:15 pm
Date:30/08/2013

BW:59.6kg

Soreness: Quads, shins, hips

Warm up:
  walk to gym 20min

Workout:
  5 x 50m sprints (for some reason i would start slowing down at 3rd or 4th rep of sprinting as in i don't swing as fast as hard, i am swinging hard but not to its limit don't know why, because i am tired i rest around 5+ min between reps.
 
after the first rep i think i strained my quads, so my quads was sore, it became worse after every set so there were some tennis balls nearby which i used to foam roll.


Warm up for gym:
   foam rolling
   hip stretch
   leg extension
   
Workout:
   missed lower body workout  :pissed: my quads were too sore to even do single leg hyperextension as the pad was pressing against my upper quads and it was too sore to even do, it same as the other time, two workouts before i think.

   bench press 3 x 20kg,25kg,20kg x 6,4,6  (heavy)
   dips 3 x 20kg x 4-5 dumbell between leg (they don't have belts anymore  :uhcomeon:)
   
   leg curls (because quad was painful the right one, it also caused pain in my knee, so did backward leg curls for knee pain, which lance suggested i think) low weight high reps 10kg x 20 reps (leg straight to bent machine) and (leg bent to heel to butt)
   
Cool down:
   upper body stretch
   quad stretch (for some reason when i hold my left foot with my hand from behind to stretch the quad, my hip flexors pain also).

Comment:
sprained my quad i think after 50m sprint, missed lower body workout because of my sprained quads, which first occured when i did bss and after my quads just was sore and i can't place weight on my right leg else my quads will pain so slight limping, so applied ice on it. mostly my right quad that is so sore.
foam rolling is sooo painful especially my shins are sore and foam rolling it is even more painful, my quads are sore when foam rolling but foam rolling my IT band is not that sore anymore before it was soooooooooooooooooooooooooooooooooo painful i had to take breaks in between tooo painful.

Rating: 5/10

 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 02, 2013, 07:28:05 am
Didn't go to gym yesterday, left hip flexor is sore, i don't like to do only upperbody workouts when going to gym so decided to miss, so hopefully by next week, if i am feeling better i can start squatting.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2013, 07:59:46 am
Got only 4-5 hours of sleep because i had a demonstration today, it went ok nervous not enough time to rehearse, besides the picky comments.
but i got through it alive, meaning i have finished uni  :headbang: just have to wait for my grades.

I got gym session today and i can take a long time do as much as i want and finish for the day
will check on my hip flexor status.

going to aim for max lifts today if i can't squat.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2013, 02:50:31 pm
Note: I definitely sprained my right quads, as it was sore and when i do the single leg hyperextension, when going up it presses against my upper right quad which hurts on the inside and that causes pain to my knees for some reason. So after i had knee pains.

Date:04/09/2013
BW:59.7kg (+0.1kg)

Soreness: Hips, right quad, right knee

Warm up:
   mobility and activation
   foam rolling
   single leg tke 15kg x 5-6
   
Workout:
 Single leg hyperextension 2 x 5 x 52kg dumbell (it was not hard to do it much, but the pain in the depths of quads, which lead to pains in the knees stopped  me, so forced myself to complete atleast 5 reps.  :personal-record:

 Lunges on platform 2 x 3,5 x 30kg dumbell each hand (grip issue the dumbell starts to rotate)
(try not to place stress on my hips by doing it on the floor, but since my knee already is sore after the single leg hyperextension, it was ok, didn't go very deep, it was place further stress on the quads and then the knees, but did it quite low to about parallel or more, but you can't go deep when feet in front on platform.   :personal-record:

 Calf raises on leg press 2 x 15 x 160kg  :personal-record:
 
 No platforms available so for bench press did dumbell bench press
  20kg dumbell in each hand, bench press 2 x 6
 
 Dips w/ 20kg dumbell between feet they don't have belt 2 x 5,6 (very hard towards end)
 
 single leg seated curls for knee pain 5kg, 30 reps each leg (hams sore)

Cool down:
 overall body stretch

Comment:
Already added to above, single leg hyperextension, was painful on the upper quads and was killing right to the depths pressing tendons or something and that was causing my knee to pain as well only for my right leg, but made myself complete at least 5 reps.
which is strange, but i think it might be when i strained it during BSS, it hasn't healed maybe. I was thinking of doing 60kg single leg hyperextension, but saw how huge it was, so decided 52kg and realized the amount of stress it placed on my quads i don't know if i can do it, even though i didn't really feel it much in my hamstring after, i probably can do it, but the pain in my right quad and knee will be too unbearable to do even one.
Bench press was nice.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: Joe on September 04, 2013, 05:28:27 pm
How are you only able to bench 40kg total if you are dipping with +20kg? All of your numbers confuse me hugely.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2013, 06:23:48 pm
The bench press was a struggle completed the reps,
my triceps are stronger than my shoulder, but overall my upperbody is extremely weak.

i can only shoulder press overhead 10kg + bar, which is difficult for me, but i can do handstand pushups, which doesn't make sense for me.

i'm just as confused as you.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2013, 06:53:45 pm
I just realized that as well as single leg hyperextension, for strong hamstring, but i may be weak at the knee flexion part of the hamstring which is essential in sprinting, so i can also add them.

glute ham raise on the ghr machine, maybe this part of my hamstring is weak, maybe can try, will try this friday and see how it goes.
i can do bodyweight, but haven't tried with weight.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 05, 2013, 07:27:40 pm
Interesting to know the muscles in the body.

Note to self:
Quadriceps muscle - 3 Vastus muscle (knee extension)
                              - Rectus Femorus (joint to pelvis, hip flexion)

Illiopsoas - psoas major connected to spine
                - iliacus in the hip area.

Hamstring 3 muscles (bicep femoris, long head, short head/ semitendonosis top, semimembronosis - extension of the thigh/ hip joint,
                 - flexion of the knee joint,

Adductor - gracilus muscle (flexes knee)
               
Calf muscle - gastrocnemium (medial head, lateral head)
                   - plantaris (long and thin)
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on September 06, 2013, 03:30:11 am
I just realized that as well as single leg hyperextension, for strong hamstring, but i may be weak at the knee flexion part of the hamstring which is essential in sprinting, so i can also add them.

glute ham raise on the ghr machine, maybe this part of my hamstring is weak, maybe can try, will try this friday and see how it goes.
i can do bodyweight, but haven't tried with weight.

No. No. No. No.  Stop repeating something that isn't true.  The primary role of the hamstring in sprinting is as a hip extensor.  Lack of knee flexion strength is almost never the reason for lack of speed; that's why overspeed is easy.  Cycling your legs through knee extension and flexion in the air IS NOT THE HARD PART.  The hard part is applying force to the track which takes place very little knee bend.  It's in the hips.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on September 06, 2013, 06:26:35 am
And I would add maintaining a stiff hip (hamstring isometric strength) is also an important factor.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2013, 06:47:53 am
so wouldn't the knee flexion of the sprinting help in the stride frequency, but it's all about ground contact force.

So, its all in the hips and that's where my problem is in developing force on to the track.

So i guess the single leg hyperextension should help in the case as it helps to extend the hips, I should be really focusing on develop sport specific hip flexor strength, this is a bit confusing it terms of when the leg is straight and reaching out to the track, the hip helps push the track under, but once the leg is on the floor and continuing to trailing leg, i'm guessing then the glutes and hamstring take over in pushing from under to behind.

quads are only used in the start and the cycling?

interesting.

EDIT: so if the hip extension is used during the force into the track, the muscles which connect to the hip also play a role, besides the hip flexor muscle, hamstring flexes at the hip, rectus femorus of the quads connected to the hip.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2013, 04:12:04 pm
Date:6/09/2013
BW: 60.8kg  :personal-record:

Soreness:quads

Warm up:
  same

Workout:
   glute ham raise w/ 30kg dumbell 2 x 5 (on the first set my quads couldn't take the pressure from the pad) after one set my quad was super sore
   calf raises
   leg curls
   overhead press 3 x 8 x 30kg
   bent over rows 3 x 8 x 30kg

Cool down:
  stretch

Comment:
My quad just seems to get worse and worse, after a few reps of GHR my quads were and after finishing the first set my whole leg was dead because of the unbearable pain from my quads and it looks its a pain under the quads like a tendon or a muscle underneath which extends all the way to the knee because my knees were painful it was hard to stand let alone walk home. so that ruined my lower body training i didn't know what other leg workout to do because my quads or something underneath the rectus femorus and vastus lateral underneath it is soo painfull like a tendon all the way up to my knee and causing pain in my knee.
i will have to find another way to train my hamstring RDL maybe, for my quads nothing as anything training it will cause pain to it i will try lunges on platform carefully.
upperbody workout was ok

rating: 3/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: Joe on September 06, 2013, 04:27:22 pm
you should film your ghrs I bet you're doing them with improper form if you can do them with 1.5xBW despite not being able to squat your bodyweight.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2013, 06:40:33 pm
I did the glute ham raise with 30kg dumbell and with 2 feet not single feet.
how did you calculate it it to 1.5xbw.

i will try and get it filmed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2013, 04:01:19 pm
Date: 8/09/2013

BW: 61.5kg

Soreness: Quads and hamstring

Warmup:
   same

Workout:
   Lunges on Platform 2 x 4-5 each leg, holding 30kg dumbell each hand going as low as possible.
   Single leg hyperextension 60kg dumbell x 0 quads too painful and weight a bit too heavy to hold by chest and lift with one leg.
   Glute ham raises 3 x 0kg, 10kg, 20kg @ 5, 5, 3
   Bench press 22kg dumbell each hand x 0 too heavy

Cool down:
   leg stretch

Comment:
after the lunges my quad was tooooooo painful that i foam rolled it to get a little pain off, attempted the single leg hyperextension, i feel that maybe i can do it, if i had no pain in my quad and i was energetic, feel good and prepared, i would have been able to do it, but could not do it through the pain so was only able to do 1/4-1/3 way up but hard to hold 60kg dumbell to chest and then hold it there and use leg to lift it through pain. then after i did glute ham raise it just got even more painful on my quads. after i couldn't do any exercise my leg was super super painful like the pain you get when you foam roll on a sore spot but without rolling just constant pain, so had to limp home. gaining weight nicely lol. been eating meal after 3 hours. people were requesting i get a video, but the quality is not that good, so i made a video but don't complain on the quality, its me doing glute ham raise.

Rating: 2/10 (quads ultra painful i won't be able to much lifting the whole week) also i had to walk back home 20 min of limping ouch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 12, 2013, 04:27:27 pm
Taking a long rest at home. Feel sick, cold.

I went to see the doctor after an appointment with the hospital regarding the sinus.
I found out it is an allergy from the air, there is no cure to allergy only suppression so have to take tablets and spray

so this really effects the breathing when running long distance.

going to rest and start workout later on
maybe something like

no access to gym

Day 1
GHR
pistol squats jumps attemp

Day 2
50m sprint x 5
100m sprint x 5
light bounding x 5 (maybe something like R, L, LR, RL, from standing from running x 3 each)

if someone can recommend something for now to increase my fitness.
thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2013, 12:21:30 pm
New plan, focus on single leg bodyweight strength so something like

weight workout
single leg glute ham raise          (hamstring)
single leg pistol squat jumps      (quads)
single leg hyperextension.         (hamstring, hip)

single leg band work (back and forth) and (side to side)

speed workout
50m x 5
100m x 5

bounding
uphill sprints.

just a plan.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on September 17, 2013, 03:36:36 pm
Um...

You won't be able to none of the single leg strength work you planned.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2013, 07:23:10 pm
are they not effective or am i just not strong enough to do them and what do you suggest?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 19, 2013, 12:03:18 pm
once i get access to gym i can start stronglifts 5x5, get me strong enough as required not to build bulk as bodybuilder but develop strength so for carryover to sprint specific workout, maybe.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2013, 10:48:10 am
Injury update:
Hip is still sore i did pistol squat and at way up it was paining. I don't know why it's taking long to recover, i don't like being idle not doing any workout so i will not go deep with the pistol squats, just above parallel.

I have been foam rolling with the tennis ball.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2013, 11:28:01 am
Next planned workout hopefully.

Quote
Monday: Speed Work(Maybe 5x50m)+Plyos and Weights
Tuesday: Extensive Tempo(Like 8x200-70% w/ 2’ rest)+General Strength
Wednesday: Similar to Monday, but change up distances and exercises
Thursday: Similar to Tuesday
Friday: Warm Up+ Speed Endurance+ Weights
Saturday: Something low key

You could change that up as you like and be flexible with your set-up. For weight room I’d pick 3-4 multi-joint lifts per session and stay in the 20-25 rep range overall. You’d probably be best off starting with simpler plyos like SLJ and low hurdle hops. Don’t go crazy or anything with training and adjust it as needed.

General Strength training is exercises done with only the bodyweight as resistance(ei. Pushups, Lunges, Crunches, etc.)

For plyos I’d do hurdle hops(lower), slj=Standing long jump, box jumps, and maybe skips for height.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on November 29, 2013, 06:52:29 pm
Still running seifullaah?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2013, 09:37:44 am
Hi

It's been Injury after Injury after Injury. My ankle is mobile but it is very prone to be pronated and cause an ankle twist especially when i accidentally step on a surface at a sideways angle causing a twisted ankle.

So am currently recovering from an twisted ankle injury and all the ankle injuries are on the same foot and hopefully afterwards, start gym and running and plyos. The Inury is really off putting, putting me on the sidelines, which i don't like the time passing by without making use of it with workout.
 do 3-4 x 5-8 rep scheme and slowly work my way up even if it takes me three weeks to progress from a certain weight, but deadline to reach 2+ x  bw end of 2014 hopefully.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on December 01, 2013, 07:56:48 pm
Hi

It's been Injury after Injury after Injury. My ankle is mobile but it is very prone to be pronated and cause an ankle twist especially when i accidentally step on a surface at a sideways angle causing a twisted ankle.

So am currently recovering from an twisted ankle injury and all the ankle injuries are on the same foot and hopefully afterwards, start gym and running and plyos. The Inury is really off putting, putting me on the sidelines, which i don't like the time passing by without making use of it with workout.
 do 3-4 x 5-8 rep scheme and slowly work my way up even if it takes me three weeks to progress from a certain weight, but deadline to reach 2+ x  bw end of 2014 hopefully.

pc

Bad luck man. Get it healed properly though, don't compromise long-term ankle stability for short-term gains. It's pretty important for sprinters.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2013, 07:24:47 am
Sure, Will do.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 28, 2013, 07:51:38 am
Update:
Ankle doesn't hurt when walking but when rotating slight pain can be felt above ankle.

Will start icing and strengthening.
Yesterday:- Single Leg Calf raises x 30
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 02, 2014, 03:31:00 pm
Have not had a chance to ice yet but have been doing regular strengthening work.

Walk upstairs with calf raise.

Today did 50x single leg calf raises each leg explosive movement.

Very sore after
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 19, 2014, 08:06:31 am
explosive calf raises slow lowering explosive upward each leg x 20
singe leg calf raise jumps x 5 each leg
large step upward stride calf raises
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 23, 2014, 01:56:56 pm
The ankle is feeling better no pain, only when in deep atg squat position and when i push the knees over the feet the more pain starts, which should be fine as it is.

So hopefully, inshallah, I can start workout coming week.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 28, 2014, 10:36:24 am
Date: 28/01/2014
BW: n/a

Soreness: none

Warm up:
   Ankle rolls
   A march/skip/ run drill
   B march/skip drill
   karaoke
   
Workout:
   3 x approx 50m sprints 2-4 min rest between

Cool down:
   quad stretch

Comment:
what a terrible workout, I was fine at start, ankle rolls, went outside on to the grass, it was cold outside, did warm ups, i was warmed up a little but still was cold, heart pumping, my sinus activated by allergy and nose blocked ears blocked so i can hear breathing through my ears, did the runs but only managed 3 sets and after was feeling sick especially in the stomach and was feeling dizzy and stopped and walked back home, a bit wobbly on my way back, got home drank water and milk but couldn't finish it was feeling sick to continue. I don't know why i was feeling dizzy and sick, feel sick a bit now. just need to rest.

Couldn't do plyos or gym, which is a 20 min bus journey from home. don't know if i will be able to do 200m tomorrow.

Rate: 2/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 04, 2014, 04:23:13 pm
Comment:

Todays workout was better, no sickness after, made sure I had some thing to eat 1 hour before workout. Did warm ups, 3 x ~50m, 2 x skip for height 30-40m, standing long jumps x 5 reps x 2 sets. low hurdle hops.

Quads sore during run and hops.

Will have to do it morning so can make it to gym and be back in time for breakfast.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 06, 2014, 08:43:01 am
Started workout at 10:30am, hoped to have started earlier.

Thursday: Warm up

Workout:
   Speed
     sprint, float, sprint 20m, 30m, 20m x 2 sets

   Plyometrics
     Standing Long Jumps 9m in 4.5 jumps x 2 sets
     High Knee hops explosive x 2 x 10m
     Skipping for height 2 x 10-20m

Cool Down stretch

Comment:
Taking it slow, get fit first with running before I incorporate weight training. It wasn't as cold as the last 2 sessions.

Rating: Good
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2014, 09:23:49 am
Date:07/02/2014
Soreness: Quads, Hams

Rating: 8/10

Warmup:
  general warmup

Workout:
  2 x 200m @ 70%
 
General Strength Training
  Single leg calf raises 2 x 20 each leg
  Lunges 2 x 30 both legs
  Reverse hyperextension 2 x 5
  Bodyweight glute ham raises 1 x 3
  Elevated leg crunches 2 x 20
  Chin ups 1 x 5

Cool down:
  overall body stretch

Comment: good workout, didn't realize how out of shape I was when i ran the 200m, but the 2 min rest between was ample.
the hamstring curl glute ham raise was hard only managed 3, due to dormancy.

Feel sick, which goes and comes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2014, 12:10:08 pm
It is soo hard to wake up at around 7am to get ready for my workout. Something I am trying to force myself to get into the habit of.
 :uhhhfacepalm:
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on March 11, 2014, 09:46:07 pm
It is soo hard to wake up at around 7am to get ready for my workout. Something I am trying to force myself to get into the habit of.
 :uhhhfacepalm:

You don't update for a month and that's it? Lol...are you training/competing atm?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 12, 2014, 07:36:12 am
I had a bad cough the last couple of weeks and am feeling a bit better, coughs occur very few times so am going to get back into training.
Today I will be doing my 2x200m followed by a general strength training, but days when i have to go to gym I have to wake up early to fit it in like tomorrow, sprint, float, sprint x 3, plyometrics 3 exercises and then weight training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 13, 2014, 02:38:24 pm
Wednesday Session:

Workout 1
General Warm up
   Jog approx 1000m

Workout:
   3 x 200m @70% 2 min rest between

Cool Down
  Stretches

Sorness: Quads
Terrain: Grass

Workout 2

Already warmed up

Workout:
   Chin ups 2 x 6
   Pull Ups  2 x 6
   Handstand Pushups 1 x 5
   Pistol Squats (ultimate leg workout for hips, quads, hams) 2 x 5 each leg
   Lance Calf raises where you slow go down one leg and go up with 2 leg and repeat 2 x 10-12 each leg

Cool down
  overall body stretch

Comment: First workout was tiring hoping to increase gradually, for leg workout I wanted something that targetted hips and remembered the pistol squats which is very low and target hips, sprint specific pushing centre of mass, was hard. calf raises interesting.


Thursday

  Didn't get to do any workout due to being busy all day
  My entire body is sore from yesterday.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 24, 2014, 12:47:34 pm
I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 25, 2014, 03:58:04 pm
The place i am training is at a slight slant recongnisable, so I have decided to do my runs up the slant rather down to make it better.

Workout:

same warm up

approx 60m sprints x 3

plyos - broad jumps 10m did it in 4 and 4/5 jumps x 2,  single leg high knee jumps/ hurdle hops 10m x 2 each leg, high skips 30m x 2
all done uphill

walk home

cool down stretch

I have started to enjoy sprinting on grass.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 26, 2014, 08:10:14 pm
Tempo work + general strength

Didn't get time to do my runs but forced in general strength can be done anywhere.

Chin ups 2x5
Wide pull ups 1x5
Handstand pushups 2x 5
Incline and decline crunches x 10
Pistol squats 5 each leg
Lance calf lowers single leg 10 each leg

Cool down
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2014, 03:00:47 pm
Tempo work + general strength

Warm up:
   1000m warm up jog
   Sprint warm ups a-skip, b-skip, skips, etc.

Workout
  2 x 250m (1st @60%, 2nd @ 70%)   // it is on a terrain which has a slant, so it is 55m slight downhill, 68m forward, and 55m uphill and 68m back forward

for note sake: wednesday distance was 170m

Cool down
   general quad and calf stretch

Schedule:
   general strength planned for today.

Comment:
  It was tiring, the first rep was good as it was at 60% but i decided to do 170m at 70%, but i decided to do the same distance and was tired, I thought i might have run a lot but it is only 50m plus 200m. need to improve my fitness more.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 29, 2014, 06:57:33 am
Yesterday's general strength workout

already warmed up from running, just get my body loose and ready.

Workout:
  Pushups 2 x 20 fast reps
  Wide stance pushups 2 x 20 fast
  handstand push ups, the push ups made it hard 2 x 4,3
  dips 2 x 20, 40 fast
  leg raised crunches x 20 reps
  on edge of bench, lean back and a bit down and from there sit up not all the way 110 degree with body and leg \__    x 20 reps
  pistol squats 2 x 5 each leg, left leg weak, but right leg easy
  single leg calf raises 2 x 20

Cool down stretch
   overall body stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on March 30, 2014, 06:17:47 am
I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.

How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 30, 2014, 08:38:09 am
Quote
How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 30, 2014, 08:39:49 am
Warm up:
   jog

Workout
   2 x 2 x 170m @70%

Cool down:
  normal cool down walk home

Comment:
   it was an ok session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on March 30, 2014, 06:51:14 pm
Quote
How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.

Well if you can only run on grass then that's better than nothing. If you want to run faster you have to run your speed endurance training runs as fast as possible! At 70% it's just a weak tempo session.

Also, I hope this doesn't sound too harsh but if your last recorded FAT 100m time was 14.40 and you're >21 years old, don't hold your breath to get sub-12 sec. Definitely do not hold out on competing until you're sub-12 because realistically it might not happen for a few years.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2014, 05:24:39 am
I will have to run the entire distance at 100%? that is a lot but will try if it will help.

won't this burn me out if i run it at 100%.

also is it ok to do gym at around 9-10am and then do my running part of my workout at around 5-6pm

thanks for the feedback.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on March 31, 2014, 06:34:02 am
I will have to run the entire distance at 100%? that is a lot but will try if it will help.

won't this burn me out if i run it at 100%.

also is it ok to do gym at around 9-10am and then do my running part of my workout at around 5-6pm

thanks for the feedback.

How are you gonna run fast if you don't practice running fast? You could go to the gym then if you absolutely can't go any other time and the running session is just tempo. If it's your 50s or 200m session then you need to be fresh. On the other hand, you're probably still slow enough that you could run everything 100% until you start cracking the 14 sec barrier.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2014, 11:21:05 am
Ok thanks

I will try do all at 100%
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on April 01, 2014, 01:15:09 pm
Warm up:
   jog

Workout More Warmup
   2 x 2 x 170m @70%

Cool down: Commute Home
  normal cool down walk home


Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2014, 08:41:37 am
It's not I don't want to compete, but I don't want to go to a competition, taking train travel, 2 hours journey if my time is very low.

so just a separate workout of running 100m 5-10 times a day and try to get under 14s, but i won't be fresh after the original workout of sprint, plyos, gym then after 100m sprint.

will see what i can do to fit it in.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 03, 2014, 09:40:56 am
 :derp:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2014, 11:15:02 am
This is what i have decided, as acole advised, do all my running workouts at 100%. As for the 100m sprint, I will be checking my 100m time at the start of workout and note it down, on tuesday, make a chart of it to see my progress or I can abandon my current workout and do 5-10 x 100m everyday and when i get my time under 14 seconds, 13.5 approx and can get back on to the current program and do the workouts at 100%.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 03, 2014, 07:35:22 pm
This is what i have decided, as acole advised, do all my running workouts at 100%. As for the 100m sprint, I will be checking my 100m time at the start of workout and note it down, on tuesday, make a chart of it to see my progress or I can abandon my current workout and do 5-10 x 100m everyday and when i get my time under 14 seconds, 13.5 approx and can get back on to the current program and do the workouts at 100%.

That's great. It really is. BUT make sure you get it timed accurately. Use the stopwatch app I posted on vag's thread if you're running yourself or get someone to film you and count frames. Also, I can't believe I'm saying this but make sure you're actually running 100m! This might sound obvious but given your track record you'll go out and time yourself at 11.8sec over 87m counting in your head and think you need to start doing sled drags and weighted plyos again.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2014, 07:51:40 pm
So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on April 03, 2014, 09:01:13 pm
So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks

It's the ONLY workout you need.  High school girls run 12.x without weights, plyos, tempo runs, any of that stuff.   

And it doesn't really matter if it's 100m.  Just make sure it takes about 15 seconds.  Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.  Do it 5-10 times.  Your first time you will run all the reps in about 15 seconds.  After do this for long enough you will be able to get every rep in closer to 12 seconds.  Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of).   It really is that simple. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 04, 2014, 12:28:55 pm
So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks

It's the ONLY workout you need.  High school girls run 12.x without weights, plyos, tempo runs, any of that stuff.   

And it doesn't really matter if it's 100m.  Just make sure it takes about 15 seconds.  Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.  Do it 5-10 times.  Your first time you will run all the reps in about 15 seconds.  After do this for long enough you will be able to get every rep in closer to 12 seconds.  Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of).   It really is that simple.

Thanks, hopefully it will take sooner rather than later.
can't wait to get started.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 07, 2014, 06:05:29 pm
Date: 07/04/2014

Warm up:
   Regular sprint drills

Workout:
    4 x 90-95m @ 100% (1x110m, 1x90m, 2x95m) : The timewatch only measured one the others it either didn't start or started after I finished one measured at 90m: 17.3s

Cool down:
   walk home

Comment:
It was such a terrible day, it had rained earlier today and it started light rain when I went out, I thought the grass I would run on would be straight but even that turned out to be a slight uphill, which makes me think should I carry on running on the slight slanted hill, about 10% incline +-2%. It was noticeable incline, half way through it was hard to keep my arm swing going.

I think I will time my runs every week and get a better stopwatch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 08, 2014, 05:14:30 am
Date: 07/04/2014

Warm up:
   Regular sprint drills

Workout:
    4 x 90-95m @ 100% (1x110m, 1x90m, 2x95m) : The timewatch only measured one the others it either didn't start or started after I finished one measured at 90m: 17.3s

Cool down:
   walk home

Comment:
It was such a terrible day, it had rained earlier today and it started light rain when I went out, I thought the grass I would run on would be straight but even that turned out to be a slight uphill, which makes me think should I carry on running on the slight slanted hill, about 10% incline +-2%. It was noticeable incline, half way through it was hard to keep my arm swing going.

I think I will time my runs every week and get a better stopwatch.

Where are you living atm? Still in the UK? You gotta find a better place to run man.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 08, 2014, 08:13:00 am
Yes, still in the UK

I know I have to find a better place but options are limited, its a hilly region lot of slopes, I will keep an eye out still until I find a good straight.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 08, 2014, 10:19:24 am
http://en.wikipedia.org/wiki/Running_track

:derp:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 08, 2014, 01:02:12 pm
None of those tracks are in my town or county.
The nearest track is an hours bus journey from my house as i mentioned in one of my previous posts, so have decided to choose a nearby spot.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 08, 2014, 01:16:42 pm
Date: 08/04/2014

Soreness: Quads(little), arms(little)

Warm up:
   sprint drills i.e. a march, skip, b skip, high knee, side skips

Workout
   5 x 95m @ 100%

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
I planned on doing 4 but, in my mind I told myself that after is the last set so give it a go all your best, so after running my 4th set, I walked back to starting position and ran straight away at max effort, a little acceleration but maintained nicely, as i finally understand that the best way to maintain my speed is to keep my arm speed the same and the leg will follow try minimize arm swing slowing down and keep driving arms and legs. It was a good workout, same blocked nose and ears afterwards as always when i get tired, from allergy problem.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2014, 09:29:53 am
Date: 09/04/2014

Soreness: Quads(little), arms(mild), Glutes (little)

Feeling: drained of energy

Warm up:
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 95m @ 100%

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
Same as yesterday, weather was very warm and started to become cool breeze so a good weather, made the last rep count by going all out after a walks rest from the fourth set and focus on keeping my arm swing straight instead of not going back enough or becoming wobbly due to tiredness. Ears and nose blocks up as well from tiredness, which is annoying.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 09, 2014, 11:33:06 am
yes...yeessss...more sprinting...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 11, 2014, 06:25:54 am
Date: 10/04/2014

Soreness: Quads(little), arms(mild)

Feeling: drained of energy

Warm up:
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
Same as yesterday, weather was very warm and started to become cool breeze so a good weather, made the last rep count by going all out after a walks rest from the fourth set and focus on keeping my arm swing straight instead of not going back enough or becoming wobbly due to tiredness. Ears and nose blocks up as well from tiredness, which is annoying. During my sprints I feel that I was able to recover more quickly in terms of after a run, it didn't take as long as before to get my breath back and run again.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 11, 2014, 07:48:12 pm
Date: 11/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
It was an ok training session, got it completed with the same last 2 reps being one after the other with a walk rest back between. People were playing cricket on the field i was running in and were in front, so had to move to the side and run there instead.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 12, 2014, 02:49:33 pm
Date: 12/04/2014

Soreness: Quads(little), arms(mild), Glutes, calves

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100%

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
It was an ok training session, got it completed with the same last 2 reps being one after the other with a walk rest back between. People were playing cricket on the field i was running in and were in front, so had to move to the side and run there instead. Cricketers were on the field again.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 14, 2014, 10:40:39 am
Sunday session:

Date: 13/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk


Todays session

Date: 14/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, high knee, butt kicks, sideway skips)

Workout
   5 x 97m @ 100% (it seems the distance was a bit longer than I thought)

Cool down stretch
   quad and calf stretch
   5 min walk

Comment:
Todays session was to be timed, the first run, so it was a good run, the first timing i had was 3 set of 90m at aprox 17.3 sec so converting it to 97m would be a time of 18.6 i did 17.3/90 * 97 giving 18.64 but reduce it as it was on 3rd set giving approx 18.2 maybe. The 97m sprints is helping a lot in terms of when running it is slant so I am given chance to focus on maintaining alot of the time and focus on mainting arm swing speed, this is really helpful in using my arms a lot more than before in terms of trying to accelerate my legs but maintain arm speed and legs follow. its like sprint, flying sprints, resisted sprints, endurance runs in one workout. I am also able to give it my all as if there is a finish which is within reach I will maintain my top speed as much as i can by maintaining my arm swing speed until I reach the finish line.

Rate: 8/10

Graph: ( I like the style used by entropy so I used that style for my graph)

(http://i58.tinypic.com/s4rr06.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 15, 2014, 01:31:39 pm
Date: 15/04/2014

Soreness: Quads(little), arms(mild), Glutes

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, b type run, high knee, butt kicks)

Workout
   5 x 97m @ 100%

Cool down stretch
   arm, quads, calf, hamstring stretch
   5 min walk

Comment:
Sunny day but windy

Rate: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 16, 2014, 03:23:47 pm
Date: 16/04/2014

Soreness: Quads(little), arms(little), right hip flexor

Warm up:
   sprint drills i.e. a march, skip, b skip, high knee, side skips

Workout
   5 x 97m @ 100%

Cool down stretch
   Arm, quads, calf, ham, shoulder, hip stretch
   5 min walk

Comment:
Same as all my workout but was harder this time due to running into headwind which got stronger the further I reached and made me feel slow. I can concentrate more when I'm alone else when sharing field I feel like completing my reps quicker.

Rate: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2014, 03:39:49 pm
Date: 17/04/2014

Soreness: Quads(little), arms(mild), Glutes, shins (a little, inside of left)

Warm up:
   walk to site
   sprint drills (a march, a skip, a run, b skip, b type run, high knee, butt kicks, side skips)

Workout
   5 x 97m @ 100%

Cool down stretch
   arm, shoulder, quads, calf, hamstring, hip flexor stretch
   5 min walk

Comment:
It was windy day, so when i was running the 97m, the wind was behind at 45 degree to my back blowing in that direction, so it could have been because of that i felt fast running it and i felt quick.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 17, 2014, 08:46:27 pm
This might be a stupid question, but if you know you're running 97m, why not just take three big steps from where you've marked and run 100?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 18, 2014, 05:32:55 am
Yeah, I can do that,  Is 3 big steps accurate for extra 3 metres and how big is a big step.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 18, 2014, 07:00:57 am
two steps forward, one step back.  :uhhhfacepalm:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 18, 2014, 10:36:48 am
I will do it using 4 steps for one meter heel to toe
But will have to make marking on grass
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 18, 2014, 02:08:15 pm
Date: 18/04/2014
Soreness: no very noticeable pains

Warm up:
   Sprint drills (10 - 25 m):
       a march
       a skip
       a run
       b walk
       b skip
       b run/ alternate b high knees
       high knees
       butt kicks
       side skips

Workout:
    5 x 97m sprints @100%

Cool down:
   arm and leg stretch

Comment:
I have decided to stick with 97m but can convert the time to an approximate time for 100m. It was windy today, The runs felt fast, also when running and i would go up straight, I would realize my leg kicking the back of my other leg sometimes or feel like they are out of control and i try to control them but in the last rep i decided to just stick with controlling my arm swing and don't focus on my leg and it should be fine, it must be when it is tiring near the end.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 18, 2014, 09:31:02 pm
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 19, 2014, 06:08:56 am
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks
And it doesn't really matter if it's 100m.  Just make sure it takes about 15 seconds.  Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.  Do it 5-10 times.  Your first time you will run all the reps in about 15 seconds.  After do this for long enough you will be able to get every rep in closer to 12 seconds.  Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of).   It really is that simple.

Maybe later I can think of extending it to 100m.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 19, 2014, 04:14:12 pm
Date: 19/04/2014
Soreness: hip and mild shin

Warm up
   Sprint drills

Workout
   97m x 5 @100%  Planning to hopefully run 100m next week monday start of week 3

Cool down
    Body stretch

Comment
Thinking of running 100m on Monday, I'm not going to fuss over extra three meters. Today was windy but sprints went well.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 20, 2014, 10:20:30 am
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

I'm not arguing that. I'm saying it's bizarre to say "I'll run 97m and then just extrapolate my time to 100m"...when you could just run an extra three metres. You've already measured the distance you're running to 97m...why not just round it up so you have a standard distance with times to compare it to. Whatever, not important. Just keep up the running and drop your times (and find a new place to run with no slant!).
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 20, 2014, 12:11:34 pm
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

I'm not arguing that. I'm saying it's bizarre to say "I'll run 97m and then just extrapolate my time to 100m"...when you could just run an extra three metres. You've already measured the distance you're running to 97m...why not just round it up so you have a standard distance with times to compare it to. Whatever, not important. Just keep up the running and drop your times (and find a new place to run with no slant!).

I look for marks that already exist on the grass and measured them to 97m that's why i would have to add an extra mark for the 100m, but thinking of maybe a flag or powdered chalk on the grass.

But i understand what you mean.

Now it is raining so I will see what to do, if grass is too slippery I will have to run on concrete.

Will see how it goes.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on April 20, 2014, 03:24:03 pm
Hahahaha^^^
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 21, 2014, 06:20:08 am
Hahahaha^^^

???
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 21, 2014, 06:26:07 am
Date: 20/04/2014
Soreness: right hip flexor

Warm up
   Sprint drills

Workout
    5 x 97m @100%

Cool down
    Stretch

Comment
It was pouring with rain so I checked it out and it was not slippery, only slippery when running at a big lean and I was running upright. So I ran it against strong head wind and raining towards me and I ran it like a boss  :lololol: Lol.

Rating: 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 21, 2014, 02:17:12 pm
Date: 21/04/2014
Soreness: Quads, Hip Flexor

Warm up
  Sprint Drills

Workout
  5 x 100m @100% (approx 17, 17.63)

Cool Down
  static stretch
  walk

Comment
I had to use two sticks to indicate 100m mark, so I run 17m followed by running 80m football pitch which I run pass the goal posts then 3m after I had to add the sticks, so instead of using the goal posts to mark the finish line I had to keep an eye out for the sticks to run through and know when to stop the watch. It was a good day and felt fast during running but felt I might have have adjusted my form in terms of I decided to relax and float to maintain my speed instead of trying harder and decelerate and that might have ruined my form concentrating too much but felt fast only near the end. Also when i pressed the stop watch and during running i heard noise of the watch being pressed and was confused but pressed it again quickly and at the finish line I saw it was 16.37, this is why i don't like running with a stop watch it accidentally presses as i have to have my finger ready on the stop button but this is the only way, but i knew there was a time gap between the stop and start in between, so have been generous to round it to 17.00 as after 3 min rest and ran again I got 17.63 seconds. After the third set it started rained and really heavily, so had to finish the last 2 reps left.

Rating: 7/10

(http://i58.tinypic.com/2a61ly8.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 22, 2014, 04:09:30 pm
Date: 22/04/2014
Soreness: quads, hip flexors, left shin

Warm up
  Heel walks
  Sprint drills
  Giant walking lunges

Workout
   5 x 100m @100%

Cool down
  Stretches

Comment
Good workout,nice day sort of, decided to add giant lunges to warm hips up, heel walks before and after for shin splints

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 23, 2014, 02:25:00 pm
Date: 23/04/2014
Soreness: hamstring, arms, left shin

Warm up
   Sprint drill
   Heel walks
   Giant lunge walks

Workout
   5 x 100m @100%

Cool down
   Stretch

Comment
A good workout felt fast feel like I am using my arms properly light rain but not obvious.
Running into head wind which was slowing me down.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 24, 2014, 03:57:49 pm
Date: 24/04/2014
Soreness: left shin, hamstring, quads

Warm up
   180m jog
   Heel walks
   Sprint drills
   Giant lunge walks

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
Day was good no wind slight breeze, felt faster than before as if not running up but straight, sometimes my feet kick would kick the back of my other leg very less frequently but it does happen maybe if I don't focus on leg form.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 25, 2014, 07:24:42 pm
Date:25/04/2014
Soreness: left shin, hamstring, quads, glutes, hips

Warm up
   180m jog
   Heel walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
Day was good no wind slight breeze, felt faster than before as if not running up but straight, sometimes my feet kick would kick the back of my other leg very less frequently but it does happen maybe if I don't focus on leg form. The side planks help increase arm swing ROM and during running at max I felt I could up the gear more so I felt fast with the planks. On the fourth rep it was pouring with rain.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 26, 2014, 02:52:20 pm
Date:26/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Glute walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
It was a sort of grey cloud slightly sunny day and very strong wind not only was it strong enough to be close to push someone off their feet but it was a head wind, when I was running not only was I running a slight hill I was running into this strong wind getting stronger the further I went it reduced my speed to a jog pace, that hard so it was a good resisted training. My shins are becoming sore after workout so have to add heel walks. The wind was making it hard to maintain form while placing 100% effort when at a slow pace.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 27, 2014, 04:20:40 pm
Date:27/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Glute walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
It was sunny head wind at 45 degree and was quite warm. The run felt good fast for first rep others felt ok, tiredness being the reason.
I guess my cores started to play a role in the sprinting that's why core was sore after. Hoping for good time tomorrow.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 28, 2014, 02:44:43 pm
Date:28/04/2014
Soreness: left shin, hamstring quads

Warm up
   Heel walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%
   Result: 17.28  :uhcomeon:

Cool down
    Body stretch

Comment
It was windy day from the side. I got my time measured and it was disappointing 17.28, maybe as it was longer up to 100m I would have to continue up slant. Don`t know why did bad maybe my shin, a little painful, only after runs, it was demotivating so I tried and get my other runs timed by the stop watch messed up it didn't press or another button got pressed for last run which looking might have got under 18s after short rest between 4 and 5 rep. Hopefully I can get a better run next time, it feels awkward running with stopwatch making sure I get ready to press stop and it sometimes goes wrong. Will upload updated chart.

Rating: 4/10

EDIT:
(http://i60.tinypic.com/24pcw0p.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 28, 2014, 03:04:58 pm
how are you measuring the distance? suggestion: google maps has a little plugin that allows you to measure distances pretty accurately, especially for straight lines.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 28, 2014, 07:29:10 pm
how are you measuring the distance? suggestion: google maps has a little plugin that allows you to measure distances pretty accurately, especially for straight lines.

Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results. so I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m, 17m behind the football pitch i found a mark on the floor i can recognize every time i go there and at the end of the football pitch i did 12 steps, as 4 steps is 1m, i needed 3m, placed a stick into the ground and ran those distances.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 29, 2014, 05:43:50 am
Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results.

How is that possible? The park wasn't there? Or the marks? Find some reference marks, like a building or a light post at a definite direction from start/end and use those.

I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m.

That is reliable. However, if you just count your total steps and multiply it by your foot length, you may include some significant error, because your shoe is 10 inches but that does not guarantee that 2 close steps will be 2*10 = 20 inches. May be 19 or 21. So if you extrapolate that to measure 100m ( about 400 steps ) you include that error 400 times. It is better to measure how long a few more steps are, it reduces the error. So if the whole field is 400 steps, don't say it is 400*10inches. Go back home, measure exactly how long 5 little steps are and then the field is 80*that measurement, the math type is  ( total steps / number of steps measured ) * number of steps total length.

8)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 29, 2014, 06:13:09 am
Well I tried google map, using the scale at the bottom, but the picture wasn't update and got wrong results.

How is that possible? The park wasn't there? Or the marks? Find some reference marks, like a building or a light post at a definite direction from start/end and use those.


In the google map the field has a picture of 2 football pitches and the measurements say it is 65m x 55m, but the field now has a bigger football pitch which is 80x50m and there are 3 football pitches in the field now.

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.

I measured this football pitch, using my steps, size 8, 10 inch log, which was 80m.

That is reliable. However, if you just count your total steps and multiply it by your foot length, you may include some significant error, because your shoe is 10 inches but that does not guarantee that 2 close steps will be 2*10 = 20 inches. May be 19 or 21. So if you extrapolate that to measure 100m ( about 400 steps ) you include that error 400 times. It is better to measure how long a few more steps are, it reduces the error. So if the whole field is 400 steps, don't say it is 400*10inches. Go back home, measure exactly how long 5 little steps are and then the field is 80*that measurement, the math type is  ( total steps / number of steps measured ) * number of steps total length.

8)

Interesting, So I will measure how long 5 steps are (keep toe connected with heel of other foot). Ideally it should be just over 1m. But I don't understand why multiply that with 80. as that will be 1.25m x 80, which will be more than 50.

or do you mean measure 4 steps, which should be ideally 1m, then multiply the actual distance by 80m.

So If i was to measure this football pitch, lets say I counted 320 steps. if i was to use the formula you posted, would it be like.

(320/ I'm guessing you are referring to where you said measure actual distance of 5 steps, so this would be 5 or 4) * lets say the total length of the 5 or 4 steps was 1.25 or 1m.

this would give me 80 if i used 4 steps or for 5 steps it would give me 80m as well I see. so If lets say there was an error and the actual measurements of 5 steps was not 1.25m but 1.5m so the actual distance would be 96m.

I understand now, very clever, will see how it goes.

Thanks

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 29, 2014, 07:48:27 am
I don't know if it is true, but when I run sometimes my feet roll outwards not all the time, sometimes and i'm thinking maybe I underpronate (supinate) and this can be reason for shin splints, back pain, etc.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 29, 2014, 09:54:32 am
your explanation of your misunderstanding of vag's post is bewildering. the calculation is not complicated.

measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.

*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 29, 2014, 03:06:58 pm
Date:29/04/2014
Soreness: inner left shin, inner hips, glutes

Warm up
   Heel walks
   Sprint drills
   Large lunge walks
   Arm flexibility stretch

Workout
    5 x 100m @ 100%

Comment
I feel faster if I run out with fast arm swings instead of gradual swing increasing speed gradually. I felt fast.
I did some measurements and the following is what I found and am calculating while I post this message.

5 steps = 148cm (measured with measure tape)
Football pitch is 314 steps long + 5cm
196 steps wide
67 steps behind football pitch
12 steps in front

Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 + 5cm = 116.378m

That is a big difference. So I have been running 116m.
So football pitch distance is 94.72m and not 80m.

Rating: 7/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 29, 2014, 03:48:48 pm
that makes a lot of sense.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 30, 2014, 12:51:25 am

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.


So what does that tell you about using it for training? In all seriousness, a two-hour round trip to the nearest track once a week for a proper timed 100m run is nothing really. It used to take me that long to get to a track sometimes. If you want it bad enough then you make it happen. Load up your phone with training podcasts and pdfs*. An hour on the train can be used quite well if you just plan a little.

*Pre-emptive response: No, I will not explain how to do this or where to get podcasts and pdfs from.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2014, 05:35:03 am

I was trying to use anything i can use as a reference but couldn't find any, it is a big field. I just saw a picture of it in 2009 and there was a marking for an athletics track marking, but they removed it due to the uneven surface and slant of the field.


So what does that tell you about using it for training? In all seriousness, a two-hour round trip to the nearest track once a week for a proper timed 100m run is nothing really. It used to take me that long to get to a track sometimes. If you want it bad enough then you make it happen. Load up your phone with training podcasts and pdfs*. An hour on the train can be used quite well if you just plan a little.

*Pre-emptive response: No, I will not explain how to do this or where to get podcasts and pdfs from.

I assumed that they removed it because of the slant, but that might not be the case as they would have realized the slant before placing the marks and still continued with the plan of placing the track markings, so they must have been fine with it.

Just don't know the reason why they removed the marking for 3 football pitches marking in place. I still feel it's a good surface and not a too bad of a slant to affect my training.

The membership price to use track is very pricey also.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2014, 04:16:48 pm
Date: 30/04/2014
Soreness: inner left shin

Warm up
   Heel walks
   Sprint drills
   Walking lunges
   Arm flexibility stretch

Workout
    3 x 75m @100%
    2 x 116m @100%

Cool down
   Heel walks
   Stretch
   Walk

Comment
Came to field and pitch was being used for a football practice so moved on to a 75m pitch. The surface had some little ups and downs and straights and this on other side of field. I ran it 2 x with walk rest and then ran last time and saw the practice was over. So moved on to the original pitch and did 2 reps. Then finished it at that.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2014, 03:41:21 pm
Yesterday:

It was raining a lot yesterday but not shower fast. Did same workout as always. Was drenched.

Today:
Such a bad day and did first rep but after pitch was disturbed by people who were playing in the area so couldn't continue, next time it happens I will have to do my runs when they are not in the way so did a different workout

1 x 116m @100% didn't feel fast

Went to another area steep short hill under 10m
6 x <10m steep hill runs
Approx 150m x 2 20% incline

Cool down walk home

Rating: 6/10
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on May 05, 2014, 06:06:21 am
http://gothamist.com/2014/05/04/queens_principal_accused_of_having.php#.

Quote
Among other things, the father gave investigators three DOE laptops he obtained while living with Seifullah; they allegedly contain multiple photos and videos of Seifullah engaging in sex acts. There was audio of Seifullah admitting she engaged in oral sex with an NYPD school-safety agent in the school security office, and with a visiting assistant principal in a book-storage room during school hours.

 :ninja:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 05, 2014, 06:20:18 am
http://gothamist.com/2014/05/04/queens_principal_accused_of_having.php#.

Quote
Among other things, the father gave investigators three DOE laptops he obtained while living with Seifullah; they allegedly contain multiple photos and videos of Seifullah engaging in sex acts. There was audio of Seifullah admitting she engaged in oral sex with an NYPD school-safety agent in the school security office, and with a visiting assistant principal in a book-storage room during school hours.

 :ninja:

WHAT!?? lol
That's crazy, I'm Innocent, I would never do such a thing  :ninja:  :trollface:
lmao
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 05, 2014, 06:25:11 am
3rd May Workout

    Same as usual

Yesterdays Workout

   It was a good sunny day on both days but the workout for this day was different, people were crowding the area I was running through, So I went on to the side,       which surprisingly had a less slant then the other area but it is a strange slight uphill then a little straight and then a little uphill but slight slant.

3 x 120-125m unmarked area @100%
2 x 116m in original place

Goal: I am aiming to get under 15 seconds in the original area if possible, which will give me a good carry over to the track.

Today's workout planned as normal but will have to go there to see if the site will be the same or a different area on the same field.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 05, 2014, 01:44:27 pm
Date: 05/05/2014
BW: n/a
Soreness: lower shoulder/upper back not near the spine away, inner left shin and above shin

warm up:
   heel walks
   sprint drills
   lunge walks
   1 x 30s side planks each side

workout
   5 x 116m @ 100%
       18.94   strong head wind

Cool down
   heel walks
   stretches
   walk home

Comment:
It was a windy day once I arrived at the start line, before that it was nice breeze, it became strong, and i knew it would affect my time, when I ran it got stronger as normal the further i got and i had to focus on form and just keep pushing to the end and got a time of 18.94 and don't know how to convert this time, so have given myself the same time as last week.

Rating: 6/10

(http://i57.tinypic.com/34niljr.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 06, 2014, 03:03:02 pm
Date: 06/05/2013
Bw: n/a
Soreness: inner left shin

Warm up
   Heel walks
   Sprint drills
   Lunge walks

Workout
   5 x 116m @100%

Cool down
   Stretches
   Walk

Comment:
It was a nice day slight wind from north direction, which be hitting me from the side and it was a good day as I found
Something, which had caused to start feeling fast during the runs compared to the last 2 weeks. I found out that I hadn't fully mastered the arm
Swing yet, not in the run but from start to driving out. I found that before I was swinging fast when I come out, but this time I focussed on exploding out first then swinging arms fast and I felt fast again, which was good.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 06, 2014, 04:03:52 pm
It was a nice day
slight wind from north direction, which be
hitting me from the side and it was a good day as
I found
Something, which had caused to start feeling fast
during the runs compared to the last 2 weeks.
I found
out that I hadn't fully mastered the arm
Swing yet, not in the run but from start to driving out.
I found
that before I was swinging fast when I come out,
but this time I focussed on exploding out first then swinging arms
fast and I felt
fast again,
which was good.


found poetry.

in seriousness, what's up with the weird line breaks?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 06, 2014, 05:20:34 pm
I was writing on my tablet and when writing a big sentence it would not go to next line when it hit end of text box but keeps going like notepad so thought I had to add new lines myself.

This I am writing on phone which goes to next line when I reach end of box instead of expanding and continuing long line.

Lol regarding the poetry.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 06, 2014, 05:57:39 pm
btw i sent my version of your post, the one that i broke into lines, to a friend of mine who is a poet. his response: "I LOVE THIS."

not to make you self-conscious or anything.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on May 06, 2014, 06:06:28 pm
It was a nice day
slight wind from north direction, which be
hitting me from the side and it was a good day as
I found
Something, which had caused to start feeling fast
during the runs compared to the last 2 weeks.
I found
out that I hadn't fully mastered the arm
Swing yet, not in the run but from start to driving out.
I found
that before I was swinging fast when I come out,
but this time I focussed on exploding out first then swinging arms
fast and I felt
fast again,
which was good.


found poetry.


Hall of fame post , easy!

:goodjobbro: :goodjobbro: :goodjobbro:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 06, 2014, 07:31:12 pm
btw i sent my version of your post, the one that i broke into lines, to a friend of mine who is a poet. his response: "I LOVE THIS."

not to make you self-conscious or anything.

 :o I speak fine poetry and I never realised. It must be a gift or a prodigy type thing jk lol

If he sells I get 20% lol
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 07, 2014, 03:40:29 pm
Date:07/05/2014
Bw:n/a
Sore: shin, right hip

warm up
   Heel walks
   Sprint drills
   Lunge walks

Workout
    4x116m @100%

Cool down
   Stretch

Comment
It was a very windy day blowing strong from the north but strong enough to push me, the runs were good until the third run i drove out nicely and probably stayed down too long and when i came up my steps felt low and short and awkward and had to adjust to proper upright position and stride length and run to finish. The awkward transition caused right hip to sprain and it is painful now.ran 4 times and decided to stop, will apply heatrub and hope it will be fine tomorrow.
I used different area to run and maybe a hill in the middle caused as well as staying low for too long.,

Rating: 5/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 08, 2014, 02:54:52 pm
Date: 30/04/2014
Soreness: inner left shin, right hip flexor

Warm up
   Heel walks
   Sprint drills
   Walking lunges

Workout
   116m x 5 @ 100%

Cool down
   Heel walks
   Stretch
   Walk

Comment
It was finished raining and it was very windy, not strong windy, coming from the north direction again and it started to rain again but like misty style rain and because i sprained my hip yesterday, i had to keep an eye on my hip in case it irritates it then i would have to stop, but it didn't, so kept it easy. then it stopped raining and it was sunny for little while before becoming slight windy, sun blocked by the cloud. The grass was wet, so had to be careful of slipping, which didn't happen. completed in quickly, not rushing, as it seemed it was going to rain again and it did.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 09, 2014, 01:46:14 pm
Date: 09/05/2014
BW: n/a
Soreness: inner left shin

Warm up:
   heel walks
   sprint drills
   lunge walks
   side skips

Workout:
  5 x 116m @100%

Cool down:
   Overall body stretch
   Heel walk

Comment:
It was windy day again which switched between sunny and then windy, my first run for some reason seems slower than my second run, maybe i don't rest long enough after warm up, or maybe i should add strides as warm up, also my jaws after workout seems locked in some positions of my jaw rotation, it wont budge from bottom left towards bottom right. It was a good workout overall, I felt energised mid workout during 3 - 5 rep runs.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 10, 2014, 04:13:04 pm
Date: 10/05/2014
Bw: n/a
Soreness: inner left shin

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    96m relax strides

Workout
   5 x 116m @100%

Cool down
    Stretch
    Heel walks

Comment
It was the windiest day I ever experienced strong enough to push me if walking. It came from the side as last few days and grass was still a little slippery. It was hard at first until I had some energy last few reps. Hopefully this can help with fitness and top speed maintenance.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on May 11, 2014, 09:33:23 pm
It was a nice day
slight wind from north direction, which be
hitting me from the side and it was a good day as
I found
Something, which had caused to start feeling fast
during the runs compared to the last 2 weeks.
I found
out that I hadn't fully mastered the arm
Swing yet, not in the run but from start to driving out.
I found
that before I was swinging fast when I come out,
but this time I focussed on exploding out first then swinging arms
fast and I felt
fast again,
which was good.


found poetry.


Hall of fame post , easy!

:goodjobbro: :goodjobbro: :goodjobbro:

i didn't get it... but now i do...

hah  :goodjobbro:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 12, 2014, 05:47:09 am
Date:11/05/2014
BW:n/a
Soreness: left inner shin, left glute after doing handstands

warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   40m slow stride

Workout
   3 x 116m @100%

Cool down
   stretches

Comment
It was a very windy day again but not like the day before, it was cold also, so the warm up helped a little to get over it. It was a good day, I found out something else, about sufficient amount of rest required that I felt ready for runs after counting to 5 mins, which in reality is probably 7 1/2 mins. So maybe little rest makes me feel slow, so i will rest sufficient amount after warm up today and hopefully get a good result. The training was interrupted with people using the football goal on the other side of the pitch, so decided to call it a day and maybe good to give my shins a break.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 12, 2014, 06:40:53 pm
It was a good day to run ruined by people playing football  :ffffffuuuuuu: so will get a time tomorrow
Was going to not do anything so walked around a while until I went back to do something.

75m strides x 3 warm up

3 x sprint starts
2 x 75m @100%

1 x 130m+ @100%

Walk home and stretches

Hope all goes well tomorrow.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 13, 2014, 02:46:47 pm
Date: 13/05/2014
Bw: n/a
Soreness: shin

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   
Workout
   6 x approx 110m @100%

Cool down
   Walk home

Comment
Hours before i.e 2, heavy shower with thunder which lasted for about half hour then sunshine bright than I went out after to start workout, sunny but wet grass, a kid and coach practicing football, I trained at the side, runs were fine and endurance good enough to run again but wet grass prevented hard push backs of sprint. On 4th set it rained again normal, then I start 5th rep with little rest between 4 and 5, coach approached me to race the kid as he had final and something like that, so I counted to 3 and on go he was straight away ahead, while I trailed behind, then he slowed but maintained it I was maintaining distance till the end, I think the push with caution of slipping and running and he had football boot spikes. But it didn't bother my all I was focussing on running like I normally do, after it rained very hard so I went back to start and ran again for losing so 3 almost consecutive runs. After it was like a shower heavy rain. I had to walk to my coat, my fingers burning as it was cold aswell. Took hot shower after. It was a normal training day but I don't get chance to time myself.

Rating : 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 14, 2014, 03:34:00 pm
Date: 14/05/2014
BW: n/a
Soreness: left inner shin, hamstring and quads

Warm up:
   heel walk
   sprint drill
   lunge walks
   
Workout:
   5 x 116m @100%
      - Finally got it timed first rep 16.56  :personal-record:   :wowthatwasnutswtf:

Cool down
   Stretch
   walk home

Comment
It was a nice sunny day, very warm and when I was walking there, all the goal posts were gone from the field only the grass that grew around it was there, there was also some cones around, so I used that as a marker to mark the assumed 100m mark. It was a good day to time myself I made sure to try and give myself some good time to rest, about 5-7mins. On first run, I tried to run out explosively and run fast, but the start did not feel fast, but maybe because it is a stand start, then during the run all i was thinking was run fast, swing arms fast and concentrate, and sometimes I lock my jaws, tense it, so i have to remember to loose it until running, it wasn't straight some slight curve round, I didn't feel fast when running, but had to just concentrate and run to the finish. After stopping timer and saw I had got 16.56 seconds, so happy with that time, personal best. All other runs after just felt strong but not that fast or explosive.

Rating: 9/10

(http://i62.tinypic.com/nw0xo5.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 15, 2014, 03:15:04 pm
Date: 15/05/2014
Bw: n/a
Soreness: shin

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips

Workout
    3 x 116m @100%
    Other running about things

Cool down
     Stretch
      Walk

Comment
It was a very sunny day. I had a slight indigestion feeling in my chest but didn't think much of it. Did 3 reps and people came in the pitch. So took it as a cue to stop
 Afterwards played around park running up ramps and other running stuff nothing stressful. It was a hot but good day to run. The runs didn't feel fast but just had to continue driving and running hard.

7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 15, 2014, 04:41:25 pm

It was a very sunny day.
I had a slight 'ndigestion feeling
in my chest
but didn't think too much of it.

People came into the pitch.
I took it as a cue to stop.

Afterwards played around park running
up ramps and other running stuff
nothing stressful.
It was a hot but good day to run.

The runs did not feel fast but just
had to continue driving, running hard.

took a little more liberty with editing this time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 15, 2014, 06:34:20 pm

It was a very sunny day.
I had a slight 'ndigestion feeling
in my chest
but didn't think too much of it.

People came into the pitch.
I took it as a cue to stop.

Afterwards played around park running
up ramps and other running stuff
nothing stressful.
It was a hot but good day to run.

The runs did not feel fast but just
had to continue driving, running hard.

took a little more liberty with editing this time.

Lol, I just write what comes to my head. Who said the forum was dying.

Is there money in poetry  :ninja:

Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on May 16, 2014, 02:52:36 am
That "poetry" makes no sense to me... it doesn't even...
Title: Re: A Journey to Running Fast and Jumping High
Post by: gukl on May 16, 2014, 04:41:57 am
I don't get it either, lol :huh:
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 16, 2014, 03:38:17 pm
cretins.  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 16, 2014, 04:11:51 pm
Date: 16/05/2014
Bw: n/a
Soreness: shins

Warm up
    Heel walks
    Sprint drills
    Lunge walks

Workout
    5 x 116m @100%

Cool down
    Stretch

Comment
It was hot sunny day again, the first run didn't feel fast but it was better after. that's it.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on May 16, 2014, 05:53:37 pm
cretins.  :P


I was deprived of iodine at birth
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 17, 2014, 07:18:45 am
cretins.  :P


I was deprived of iodine at birth

LOL
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 17, 2014, 03:10:12 pm
Date: 17/05/2014
Bw: n/a
Soreness: shin

Warm up
    Heel walks
    Sprint drills
    Lunge walks
   
Workout
    5x116m @100%

Cool down
    Stretch

Comment
It was a nice sunny day for workout. I was starting my warmups, until when I reached the a runs. I did it on the line of the football pitch, since the goal posts were not there. During the runs my feet went in the hole where the post goes and I twisted my ankle, but not seriously, I was able to shake it off. I started my b march and it was fine. I finished the workout nicely.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 18, 2014, 07:29:42 pm
Date:18/05/2014
BW:n/a
Soreness: shins, hamstring

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretches

Comment
It was a nice sunny day, with slight breeze on certain occasions, during the runs, I was running into a head wind, it wasn't very strong, but enough to distract me. I was able to complete the required amount of set. There seems to be slight pain above ankle that was twisted yesterday, but only above ankle on top of foot, nothing that prevents me from dorsiflexing that foot. Overall a good workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 19, 2014, 01:44:50 pm
Date: 19/05/2014
BW: n/a
Soreness: left shin, slight little sore of top right shin

Warm up:
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
    5 x 116m @100%

Cool Down
    stretch

Comment
It was again a nice hot sunny day, I did my warm ups as usual, my a skip and b skip are much better, as the more you do it the more you can adjust to what feels right. I completed the warm ups and start the workout with 5 min rest inbetween reps and after warm up. After I finished resting before third rep, people came in the pitch to play about, so i was about to move to another side of the field, until when i was about to start, they started leaving, I approach the normal place, they stall a bit, so I am thinking are they leaving, until they leave, they decided to use astroturf, which people play football that go to the school nearby, short pitch, I rejoice  :trolldance: do the third rep and finish off with 2 reps, which I do one after the other like a tempo, 120m run, 120m walk, 120m run. Improve fitness level. it was a good workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on May 19, 2014, 01:53:32 pm
It was again a nice hot sunny day,
I did my warm ups as usual,
my a skip and b skip are much better,
as the more you do it the more you can adjust to
what feels right.

After I finished resting before third rep,
people came in the pitch to play about,
so i was about to move to another side of the field,
until when i was about to start,

they started leaving,
I approach the normal place,
they stall a bit,
so I am thinking

are they leaving, until they leave,
they decided to use astroturf,
which people play football that go to the school nearby,
short pitch,
I rejoice

do the third rep and finish off with 2 reps,
which I do one after the other like a tempo,
120m run,
120m walk,
120m run.

Improve fitness level.
it was a good workout.

Be lenient with me, it is my first attempt  ;D
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 19, 2014, 03:15:44 pm
i'd take out the last stanza but otherwise, bravura first effort.  :goodjobbro:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 19, 2014, 03:36:07 pm
lol, not bad, not bad at all.
 :lololol:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 20, 2014, 02:31:40 pm
Date: 20/05/2014
BW: n/a
Soreness: left inner shin

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
   3 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice breezy day, if that's a word, mild wind, no sun. When I approached the workout area, I saw they had painted an athletics track on the field, it was nice to see that, the field is also bumpy and ups and downs on the track, coincidentally the 100m track was next to my running area, 2 of the 8 lanes had something in the middle, one had a big grass bump area, also the hole i got my feet in, which i twisted my ankle, which was where the football post used to be, the grass bump in the middle of the track, was the grass that grew around the football post on the other side of my training area, the finish line, there is a hole there, so that would be bad thing to have a hole covered with a big shrubby grass area, if you run and bang twisted ankle, unless they covered it, but the big grass bump is there, then the other area has a bare ground, patch. The runners would be running down, while I train running up, so the times they get wouldn't be valid, but nevertheless, I like the environment when there is an athletic meet going on, in this case, there will probably be a sports day for the high school.  nearby. The warm ups was good and the runs felt fast, until the pitch was interrupted with people and also because I started the run late, so I couldn't wait all day for them to leave.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 21, 2014, 05:25:13 pm
Date:21/05/2014
Bw:n/a
Soreness: shin

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips

Workout
    1 x  116m @100%
     3-4 steep hill 5 metre sprints
     3 x 130 20% slant hill sprint

Cool down
     Stretch

Comment
It was nice day, warm ups went fine, the first was nice, until people crowded it riding bikes. So went to the steep hill, then went to long hill, which is at side of road, so would wait for car 60-80m back and race it, beat one, lost close to another and third, it turned on the way up. But the runs felt fast.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 22, 2014, 01:39:44 pm
Date: 22/05/2014
Bw: n/a
Soreness: mild shin pain

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips

Workout
    5 x 116m @100%

Cool down
    Stretch
    Heel walks

Comment
It was windy day, the first few runs felt fast but the last rep, which I do after walking rest, felt flexible at the First 30-50m until my legs were feeling tired and wanted to give up, but I just strived hard to maintain form and speed all the way to the finish, especially running against head wind.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 23, 2014, 04:00:20 pm
Date: 23/05/2014
BW: n/a
Soreness: left inner shin

Warm up
   heel walks
   brief sprint drills
   lunge walks
   side skips

Workout
   3 x 116m @100%

Cool Down
   stretch
   heel walks

Comment
I ate late, so I had to workout late and the floor was slipper as during my runs, when trying hard I could feel slipping, so I ran them upright and that felt better.  was getting late so only had time to do 3.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 25, 2014, 02:17:14 am
Date:24/05/2014
BW:n/a
Soreness: none at the time

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
   3 x 116m @100%

Cool down
   stretch

Comment
It was cold windy day, I had to go without my coat, as the poles were not there so I had nothing to tie my coat down to, I had a jumper like always, I did 2 runnings and it was raining a bit, so I decided to finish off with a walks rest after the second with a third and was quickest workout ever, took 30 min. usually takes 1 hour to 1 and half hour. After I walked home, it rained quite a bit, so it was good I finished early. The runs felt fast as I approached the finish line quickly not because I felt I was running fast, so it depends on different things if I feel fast or not, explosive but slow approach, or strong, slow but fast approach to finish.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 25, 2014, 02:38:08 pm
Date: 25/05/2014
BW: n/a
Soreness: shins, biceps

Warm up
   heel walks
   sprint drills
   lunge walks
   Sideskips

Workout
    5 x 116m @100%

Coool down
    heel walks
    stretches

Comments
It was a sunny day, changing to windy to sunny. The warm up went fine and the first run as always doesn't feel fast, but the following ones, were alright. I must have tried very hard, as even though it didn't feel fast after my biceps were sore as heck. But I guess it's a good sign I put 100% into my arm swings.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 27, 2014, 05:00:06 am
Date: 26/05/2014
BW:n/a
Soreness: nothing that stood out

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch, upwards and backwards

Workout
   5 x 116m 100%

Cool down
   heel walks
   stretch

Comment
It was a windy day again and wet grass due to rain previously, but decided to bring my coat, to measure my time, as the stop watch is in my coat pocket, without it I can't run with it around my neck. So went to the field did the regular warm up, which went well, then I rested for about 5 mins. It started to rain lightly that i could feel it and light wind. I was ready to time myself and try to get a good explosive start, as soon as I exploded out, at around 20m, I slipped because the angle and wet grass and rain, I was very close to falling; where your feet is behind your body about to fall, but continued to run, but rapidly tried regain composure, as i was close to the floor, and had to come upright to prevent the slipping and about 30m out, I was upright, and just exploded and zoomed, felt my arms had more to do with me being fast that day as well, at 30m onwards I just felt so fast and some tiny slips that didn't bother me and made it to the finish line. I thought it was going to be a slow time due to the messy slippy, which slowed me down at the beginning, but looking at the time, I got 16.75  :headbang:. So if I had a good start, without slipping, I would have probably gotten 16.2 hopefully or maybe less, I don't know how much it slowed me down by. But it was a good workout, afterwards, the following runs, felt nice and fast also.

Rating: 8/10

(http://i62.tinypic.com/mh5bmx.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 27, 2014, 02:54:04 pm
Date:27/05/2014
BW: n/a
Soreness: biceps

Warm up
   heel walks
   quick sprint drills
   lunge walks
   side skips
   arm mobility stretch

Workout
   3 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was raining outside, an average amount, like a normal rainy day. So I decided to still go out but make it a quick workout. Went to the field, did quick warm ups. I run without my coat, so I take off my coat and ran the 116m full out, it felt fast, I walked back after and ran again straight away, so a walks rest back and ran again, but this time felt even faster than the first as I was loose from the first run maybe, felt I could have probably have got under 16 seconds. I then walked back after the second run and ran again straight away. So three runs consecutive with walk back as rest at 100% effort, the last one was as good as the first one.
Still raining, so did some heel walks and walked home to stretch. Good workout ruined by rain, but the arm stretch is really helping with my speed.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 28, 2014, 10:35:55 am
what's the arm stretch that you're doing? sorry if you already posted about it and i somehow missed it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2014, 03:10:15 pm
what's the arm stretch that you're doing? sorry if you already posted about it and i somehow missed it.

The arm stretch involves having both arms straight in front and swing backwards until they touch I try to make it touch behind chest.
Also as far up and back as possible and swing down back as far as possible than do alternate one up and one down and swing back as far as possible and swing in opposite direction. Keeping arm straight always. Also I try bring my arms back like the first one but approach it slowly not forced.

Also felt I need to shake my legs by kicking downwards on air to loosen the legs also just before running.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2014, 03:21:07 pm
Date: 28/05/2014
Bw: n/a
Soreness: nothing obvious

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm stretch
    Loosen legs

Workout
    5 x 116m @100%

Cool down
    Heel walks
    Stretch

Comment
Windy and light rain wet grass condition. Had rested a while and did my stretches and didn't feel fast because maybe I forgot to loosen my legs before running, but arm stretches helped me in the runs. Wet grass made it slippery but my tiredness is reducing, which is good.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 29, 2014, 07:39:33 am
Just a quote from raptor, which I really like and fits me.

It was response to entropy's statement.

Quote
If you're not built for squatting and you naturally squat under 1x for the first time you ever squat, take that to ~2x and you're going to get more athletic.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 29, 2014, 03:35:18 pm
Date: 29/05/2014
BW: n/a
Soreness: shins mild

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm mobility stretch

Workout
    5 x 116m @100%

Cool down
     Heel walks
     Stretches

Comment
It rained as soon as I went outside. So I was thinking, quick workout, after warm up it stopped. I did first run which felt average, second about 3 min after first run, which was better and completed 3rd rep and walking back thinking should I finish, rain has stopped, thinking and made myself stay and finish it off :headbang: 5-7 min rest did 4th run felt very fast and straight away did the last one and finish. It rained more faster on last rep. So a good finish. Sometimes I feel fatigue like sleepy little maybe my laziness.

Rating: 7/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 30, 2014, 03:23:28 pm
Date:30/05/2014
BW: n/a
Soreness: mild shin and triceps near elbow.

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm mobility stretch

Workout
    5 x 116m @100%

Cool down
     Heel walks
     Stretch

Comment
It was windy day, came out late, did warm ups and make arms mobile, thinking of doing hip mobility stretch, knee to chest, wore a looser jumper than last time, thought it would slow me down, but still got good fast runs, very small drag on my running as well slight breeze I was running towards. good runs overall. Feeling a bit worn out and fatigue but just forced myself through it.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 31, 2014, 03:56:14 pm
Date: 31/05/2014
BW: n/a
Soreness: mild shin, hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch
   hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice summer breezy, day, no sun, but it was nice and cool but not cold. I went to the running area, did my warm ups, also decided to add hip stretch bringing my knees to my chest as powerful as i can and bring down slowly. before running loosen my legs, my first run; the start was not fast but when past 30 metres, when i am upright, i felt I accelerated at that point, powerfully bring my legs down and even felt going up the tiny bumps on the path, maybe would have taken off them little runways lol. The second runs start felt a bit better but the upright running was way better and felt very fast.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 31, 2014, 04:07:41 pm
Date: 31/05/2014
BW: n/a
Soreness: mild shin, hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch
   hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice summer breezy, day, no sun, but it was nice and cool but not cold. I went to the running area, did my warm ups, also decided to add hip stretch bringing my knees to my chest as powerful as i can and bring down slowly. before running loosen my legs, my first run; the start was not fast but when past 30 metres, when i am upright, i felt I accelerated at that point, powerfully bring my legs down and even felt going up the tiny bumps on the path, maybe would have taken off them little runways lol. The second runs start felt a bit better but the upright running was way better and felt very fast. Until the last two consecutive runs, my legs were weak, after rest could get a good run on the fourth but on the fifth, i ran it all out with all effort i could give, but did not feel fast, as approach to finish was long and at the end the momentum was low to make it easy to stop after the finish. A good run nevertheless.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 01, 2014, 03:58:40 pm
Date: 1/06/2014
BW: n/a
Soreness: mild shin, bicep sore point and weird pain on heel just on and off

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was such a nice day, sun was a little out, but nice and cool breeze and the grass was dry, so felt the runs would be more explosive out of the start. did the warm ups, i wear coat, so it was hot under there, after warm ups, i take coat off and run with my jumper on. The first run start felt sluggish, as it was first run, so body had to adjust to the run, but the run after felt ok, not as fast as my other runs, but felt ok, second, third and fourth felt the same, average fast and the last one i do consecutive run, I felt my runs were better than average, better than my 4 other runs, so that was good, when i stretch my arm backwards slowly, i hear a noise in the shoulder, to make it mobile but after a slight pain on a point on my shoulder, bicep and above my wrist. I was feeling a bit fatigue as i didn't drink water till an hour ago, instead of before workout, but after rest after third run, i was fine to do the last runs and go home and drink milk( shake  :ninja:). on a sidenote, my jaws still lock after intense running and after workout, also when i look in the sky, i see lots of tiny circles moving around, you have to look carefully, to see them moving around, don't know what they are, white with bluish redish outline just moving around, i only see them when looking in the sky, not when looking at the ground or objects only the sky, strange. But the runs weren't that fast but average, i hope it's just my body making the fast runs feel average, and the faster runs feel fast and then that run becomes normal and a faster than that speed feels fast and so on.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on June 02, 2014, 05:52:51 am
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 02, 2014, 08:36:33 am
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 02, 2014, 10:44:40 am
 :ffffffuuuuuu:
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on June 03, 2014, 12:26:15 am
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

No seifullaah, in the long run, training on a hill is not a substitute for actual track training. You're enjoying the hill because it's different and it makes you feel that you're improving at your 100m without directly informing you of the real change, so you are free to overestimate your improvement. There is just no substitute for training the specific movement of your sport in the context of the event itself (the track). You might be cultivating some nice gains in fitness and speed but until you do solid blocks of training on the track developing the specific movements (starting, acceleration in first 30m, holding speed, extending your stride and maintaining form etc.) you won't see any significant improvements in your 100m. I guarantee if you only run on the track the first time this season in your first comp, you will be disappointed with your time and you will have left a lot on the table in terms of your off-season.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 03, 2014, 04:44:42 am
I see what you mean. This is what I plan after using the hill until I get a time of under 15.5, then I will plan to add 3 days of weight training and plyometrics and the hill. I will probably add 200m runs. Not sure yet. After I get under 15 seconds I will start to add training on track and training on hill when not on track session. Then will see what happens after.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 03, 2014, 07:07:56 am
Date:02/06/2014
BW: n/a
Soreness: hips

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a nice day, an hour prior to the workout, I had to push a car that wouldn't start to a nearby parking lot, so some workout done there, during the workout, i did the warm ups as usual, it was also the day to time myself, so had to ensure adequate rest time, I was about to start and had stop watch in hand and on go, i exploded out, but the stop watch didn't press start, as it was on time, so went back, set it to stop watch, then exploded out, the whole run from start to running was good but not as fast as my other fast runs i experienced, mainly because it is my first run. the time i got was 16.47, so still an improvement, but maybe the car pushing may have been a factor, the other runs felt good until my third run, i was a bit sick, when you run a lot, but after a rest i told myself run fourth time and that's it, as i had a car push workout, but after, I ran the fifth straight away, as i convinced myself i was going to do 5 straight away anyway, but without telling myself in my head.

Rating 7/10

(http://i61.tinypic.com/2hezus9.png)
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on June 03, 2014, 07:54:09 am
Nice graph ( 7 is missing though? ).
So, regarding this 'under15 seconds', don't hold your breath yet. After your first week that you were 18.8, the 2nd week you were at 17,5. And at week 9(8?) you are at 16,5.
To get under 15 ( supposing your progress will be linear, which is not the case because the initial gains are easier, but let's suppose it is ) you will need 7-8 more weeks to get to 15,5 and another 3-4 to get to 15.
That is 10-12 weeks / 2,5-3 months from now if all go perfect.
Not trying to bring you down, just a reality check from an outside observer.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 03, 2014, 09:48:53 am
Quote
Nice graph ( 7 is missing though? ).

Thanks, I liked entropy's graph style he used about his diet, so i used the same colour style. 7 is missing because i did the timing mid way of week 6 and didn't time my 7th week and then went to measure week 8.


Quote
So, regarding this 'under15 seconds', don't hold your breath yet. After your first week that you were 18.8, the 2nd week you were at 17,5. And at week 9(8?) you are at 16,5.
To get under 15 ( supposing your progress will be linear, which is not the case because the initial gains are easier, but let's suppose it is ) you will need 7-8 more weeks to get to 15,5 and another 3-4 to get to 15.
That is 10-12 weeks / 2,5-3 months from now if all go perfect.
Not trying to bring you down, just a reality check from an outside observer.

You are correct, but I didn't expect to get there quickly, I have given myself 6 months to do this (get 15.5 or under), I know it will take long to get under 15 seconds and am willing to do it, if I get to 15.5 or under, I will start including weight training into my program.

So i am giving myself 6 months to get 15.5 seconds or under, about 1 year deadline till start of next year to April next year or earlier if possible.

So, yes i know, I am in it for the long haul, as toddday as explained that slowly by slowly I should be able lose 2-3 seconds from my time, especially getting under 15 seconds.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 03, 2014, 05:43:26 pm
Date:03/06/2014
BW:n/a
Soreness: none sticking out

Warm up
   heel walks
   sprint drill
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @ 100%

Cool down
   heel walk
   stretch

Comment
It was a nice day, I did the warm ups comfortably relaxed. The runs did not feel fast even though I was travelling quite fast. Some head wind. The runs felt average, I for some reason have a slight sick feeling after 3rd rep. I have a different way of approaching my exercise. Instead of one after the other, I run the first one, rest around 3 mins and take the first as a warm up and run the second, which most of the time is faster, then I rest for about 5 mins and do the third rep. long rest and then do 2 consecutive runs. so this brings my runs down to 3 reps, first 2, third and then last 2.

Rating 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 04, 2014, 02:48:25 pm
Date: 04/06/2014
BW: n/a
Soreness: n/a
Fatigue: legs (didn't know what category, tired legs after a workout would go under)

Warm up
   heel walks
   sprint drills (brief)
   lunge walks
   side skips
   arm and hip mobility stretch

Workout
   5 x 116m @100%

Cool Down
   heel walks
   stretch

Comment
It was a cold rainy day, it had rained before but had stopped, so the grass was wet. So I kept the warm up's brief, skipped the a and b walks just went straight to the skips and runs. The runs felt ok, the first one, start was ok but the runs were average, but knew it was fast, as after passing the finished line, i slowed down at 4 second walks pace from the finish line, rather than slowing just a few meters metres ahead of the finish, but didn't feel fast, as approach was slow. Training is mental workout also trying to keep motivated, so rethinking your workout to make your body think it is not a lot, really helps finish workout quickly. The last 2 runs was nice, and the last one around 1/5 left of the run, my leg wanted to stop as it had given up, but I just kept going hard and swinging arms fast till finish and after my legs were relieved and weak. It was alright, despite the rain and wet grass, the runs were fine.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 05, 2014, 01:39:14 pm
Date:05/06/2014
BW: n/a
Soreness: shins all round (5/10)

Warm up
  heel walks
  sprint drills
  lunge walks
  side skips
  dynamic mobility stretch
 
Workout
  5 x 116m @100%

Cool Down
   heel walk
   stretch

Comment
It was a nice sunny day, didn't bring my coat, it was warm and good condition to do exercise, kept the warm ups brief without sacrificing form. The runs felt ok, the first run was ok, the second one i lost in controlling something in my running, which slowed me down, but after on the third run, when it felt strange because of the surface, i continued to swing arms fast and this time didn't loose control of my running, which turned out to be a fast run and the last 2 were good runs, with the last being very tiring for my legs, with them wanting to stop, but don't stop as the finish is in sight.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 06, 2014, 02:11:22 pm
Date: 06/06/2014
BW: n/a
Soreness: shins

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility drill

Workout
   3 x 115m (25 degree inclination) @100%

Cool down
   heel walks
   stretch

Comment
It was a nice warm day for a workout, but the grass area was occupied with people, so went to the slight steeper hill, which i go to sometimes, race cars around 30m back, it was a nice workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 07, 2014, 03:20:29 pm
Date:7/05/2014
BW: n/a
Soreness: biceps, shins

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   hip, arm, calf mobility warm up stretch

Workout
  5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a hot sunny day, so the warm ups are hard during hot weathers. The warm ups are normal as usual, I decided to play around with light ankle hops for ankle and calf mobility, just trying to think of warm up drills to get my legs and arms ready, instead of feeling sluggish and still asleep during first run. also realized why my first 20m are a bit slow, because the 20m behind football pitch is a slight more incline then the football pitch by 15 degrees approximate and and the grass are not cut but wild flowing high thick grasses; ankle high, which is hard to walk through, but can run through it, i see the prints I left and saw the first step out of the start was 4 steps, 1.2m. The runs felt nice, the third felt quite fast, the fourth felt nice but I sat down, after third for long rest to prepare for 2 consecutive runs, but that makes my legs a bit too rested, but too rested to feel sluggish, than straight after with about 30 sec rest from start, the last run was better than the previous runs, which was good.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 09, 2014, 06:08:15 am
Date: 08/06/2014
BW: n/a
Soreness: lower body (now)

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and hip and calf mobility stretch

Workout
   3 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a hot sunny day, about 3 hours prior to workout played a pick up game with my brother 54-32 to me, still got it even never played or trained since I did some practice, since 2013, two tall guys came to play with us, they looked they regularly play ball the ease in the lay up, had street ball skills he threw over me but as I turned around he still has the ball, so was aware of that, back passes franc dribbling, we scored one against them. I decided to take on the tallest guy, he scores two and then I did a comeback and score two consecutive scores, he shot the last, slight disappointed as I could have dribbled past them and score close but decided to shoot from free throw, they had a slight smaller ball then mine and shooting was harder with it it would shoot to fast, but my good defence was key. Came home made a sandwich and my shirt was drenched in sweat. I gave 1 hour of eating and digestion and did my running as I don't want to miss one session, so went felt good in the warmup and my first run man it was my fastest run out of all my every other runs, def under 16 second, secons was just as fast and had a head ache so did the third straight away and that was a very good run still, I hope i can run today as fast as I did yesterday on my first run, good workout overall.

Off topic, martinez fight was good cotto was excellent and disappointed Martinez lost, prob if he can't get  back to top shape should retire.

Rating:8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 09, 2014, 11:48:30 am
behold, the power of waking up your CNS with some good old-fashioned competition before you work out. nice job, man.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 09, 2014, 12:16:50 pm
behold, the power of waking up your CNS with some good old-fashioned competition before you work out. nice job, man.

Thanks man. :highfive:

When I do something which makes me feel explosive doing that thing over and over again my body doesn't feel explosive over time.  Its probably my body getting used to it. This happened with lunge walks side planks affect wears off or my body becomes used to it and it is natural to the effect.
I hope headache wasn't a stressed CNS.

Let's see what happens today.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 09, 2014, 05:24:33 pm
behold, the power of waking up your CNS with some good old-fashioned competition before you work out. nice job, man.

 :o  :motherofgod:

It had some carry over for today, got a good time.
Laptops broken so there will be delay in posting log.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 10, 2014, 04:21:30 pm
Date:9/06/2014
Bw:n/a
Soreness: don't remember bicep maybe

Warm up
    Same

Workout
    4 x 116m @100%

Cool down
    Same

Comment
It was a good day and felt slight soreness from yesterday, measuring time today so good warm and rest after, first run was fast surprisingly probably from yesterday, but not as fast as yesterday but it was a fast start and felt fast and controlled well till end, got a time of 16.04 :motherofgod: so close to under 16 seconds yesterday was definitely faster. Second run was a bit faster without stop watch in hand third a little slower. It started to rain, also felt my strides were longer than normal on second which was good. Rested as rain was little but after it rained harder so ran fourth and finished which slippery run

No picture sorry laptop not working which has my spreadsheet.

Rating: 8/10
-------------------------------------------

Date: 10/06/2014
Bw: n/a
Soreness: shin mild

Warm up
   Same

Workout
     5 x 116m @100%

Cool down
    Same

Comment
It was a hot sunny day and with a slight strong cool breeze, which changed to windy day which was nice, new jumper, the runs felt better than my average runs, which was also good.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 12, 2014, 04:31:30 am
Date: 11/06/2014
BW: n/a
Soreness: back of left calf and side

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and hip and calf mobility stretch

Workout
    5 x 116m @100%

Cool down
    Heel walks
    Stretches

Comment
It was a hot sunny day and was relaxed, the runs were better than average, which was good I need to find a way to wake my CNS after regular warm up, I like it. After third run I have rest before two consecutive runs, I see my foot imprints in the grass for 4-5 steps and slight other steps assuming my stride length is the same after fourth step, I saw I take 10-11 strides for first 20m calculating 55 strides for 100m, 10 strides away from bolt  :ninja: and first stride length is 4 steps 1.19m I think. The last two runs were good also.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 12, 2014, 06:51:59 pm
Date:12/06/2014
Bw: n/a
Soreness: shin

Warm up
   Brief warm up

Workout
    3 x 115m @100% 30% incline

Cool down
    Heel walks
    Stretch

Comment
It was sunny day the field was over taken by gypsies, people camping. So went to the steeper hill to race cars up the hill. Lol

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 14, 2014, 04:04:59 pm
Date: 13/06/2014
Bw:n/a
Soreness: shin mild

Same warm up and cool down

Workout
    3 x 102m @100%
    1 x 116m @100%

Comment
Area was still overtaken by caravans but they were on the side, but did not go to steep hill, going to stay I ran other side of track, it was slightly flatter but towards the end there is a increase in slant like a wide bump. I ran that 3 times and the run was very fast like I could have gotten 7-8 seconds but that is without timing just how quickly I finished it but I never did run sub 11 second so I don't know how fast it feels. The others were fast also.

Rating: 9/10

Today I did the following

Workout
    4 x 116m @100%

Comment
Gypsies caravans were still there but was not going to let their presence stop me from working out there this time I ran on same spot and one caravans was on the side of the track which I run past. I like this spot. The runs were good third was a bit messy as the trouser had a restricting hip at wide strides as I pull them up. Also sometimes when I run my legs are behind my body in front so had to control my running, need to concentrate on controlling my runs more as my last run was good and controlled.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 15, 2014, 02:30:10 pm
Date: 15/06/2014
BW: n/a
Soreness: mild shin, quads, achilies

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm, calf and hip mobility drills

Workout
   2 x approx 200m @100%
   1 x 116m @100%

Cool down
   heel walks
   stretch

Comment
The caravans were still there about 5-7 and the gypsies were out to play,  :uhhhfacepalm: but I still did my warm up right in front of them in their face  :derp: ignoring them and doing my thing  :headbang:. This time they were playing the middle of the track and on the other side the other bend was occupied by african people playing football all the way up to the 200m finish line where some were playing badminton tennis sort of thing, So I decided to run from the start of the 200m mark didn't know which one just chose a line on the bend near where i usually start and run all the way around and up to 10-20m just behind the 200m finish line, the line of the bend was fading so hard to see, so I was guessing the curve to run, I ran it just behind the start line and ran as fast as I could and then coast the bend/ float and then pick it up again on the home straight, my legs gave way about 10m to the finish line. I rested about 3 min and did it again, I was ready to start at that time, but I still hadn't fully caught my breath, but still it was a good but tiring hard run. After first run it started raining so second run was slippery, but made it to the end, I underestimated the 200m, but it is still tough to run it 100%. TThe 200m is tricky as you start running on the curve, so I don't run straight forward but am running and slowly turning, so going to take time to get used to. Then the gypsies went inside due to rain, light rain, so took advantage after about 5 min rest, I ran my original and I ran it fast surprisingly, even after running the 200m. Hopefully they will leave very soon, maybe its because of the world cup, which I hope it isn't and they will stay till July  :ninja:.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 16, 2014, 02:50:40 pm
Date: 16/06/2014
BW: n/a
Soreness: entire lower leg is radiating pain mild 6/10 pain and core

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   mobility drills

Workout
   6 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a cold day so brought my coat along, I have also decided to take time every 2 weeks to make the workout go faster, as the timing for some reason brings the workout to a slow, because it is tense to time and try and improve then before, took my coat to workout, the gypsies and the caravans were gone  :headbang:, all the field to myself lol, the warm ups was good, it rained lightly for a while, so grass became wet because of it. After I did my runs, the runs were average, the start was a bit weird but was able to get it together when upright, the second run was better and after a long rest than expected waiting for people to pass, I ran the third and fourth one after the other, which did not break me to run again, rested for a while but not long as i had only one run to go and ran the fifth but since i had handkerchief in my pocket, which was bothering me, i took it off and placed it on my coat, and folded my coat over it, I ran the last which was average and finished not very tired so picked up my coat and went home, when i was outside my block, few steps away from my house, I felt my pocket because handkerchief sticks out, it wasn't there and i remembered i left it there and when i picked up my coat it must have dropped on the floor, so had to walk all the way back take my handkerchief, when i got there i had a sneaky thought, i might as well run as i am here, must be fate that brought me back to run one more time and my lower legs were tired, so took my coat off and ran the sixth time and it was fast as i could tell i came out of the start not much lean as I saw i ran the first 20m fast, and made sure i maintained and try swing arms as fast as i could and control it all the way to the finish and finished it and it was my best run for that day, a very good run. my legs again sore. Never experience this sort of pain in my previous workouts, must have been that I have been increasing my speed and i am pushing myself at that speed so pain is bound to be a lot more than previous, as i push my self as I always do with any of my runs, all 100%, need rest now, lower legs core and hips sore, but love it as it shows I really pushed myself today.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 16, 2014, 03:49:09 pm
that is some grade-A found poetry material.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 16, 2014, 04:43:48 pm
that is some grade-A found poetry material.

lol thanks i think, when ever i workout something happens, i keep a note to self to include in my journal and this is how it turns out.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 17, 2014, 03:35:46 pm
Date: 17/06/2014
Bw: n/a
Soreness: quads and hamstring and entire shin lower part all the way back to a chillies heel sore

Warm up
   Heel walks
   Sprint drills
   lunge walks
   Side skips
   Mobility stretch

Workout
   5 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a nice day, the grass has been trimmed so expected a good run near the start which had wild grass growing ankle high, I did warm ups which went well and when I did my firs run my legs felt weak not producing power and faitigues prob from yesterday, I did the the second third and fourth and rested for a while and they all were average or slower, after rest fifth was much better run. After my quads lower shin and acilies heel hamstring quite sore again. There was some wind blowing behind me running but did not affect my runs.
After rest soreness a bit less.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 18, 2014, 02:56:37 pm
Date:18/06/2014
Bw: n/a
Soreness: both shins mild super sore to touch

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   
Workout
   5 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a hot sunny day so my mouth dried very quickly. The warm ups were OK, the first run as yesterday my legs were weak and were not powerful, second run was a bit better, the third better also and the last two were good. Had to do finger and hand foam rolling by pressing across the sore spot.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 19, 2014, 02:32:16 pm
Date: 19/06/2014
BW: n/a
Soreness: shins

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and mobility drills
   Leg swings

Workout
   5 x 116m @100%

Cool down
   Heel walks
   Barefoot walks
   Stretches

Comments
It was a nice warm day and slight wind, warm ups was OK added leg swings to warm up. The first run was a bit better than yesterday same the second and third was good, rested with hand foam rolling sore shins super sore when pressing across sore spots after hand rolling I had enough rest to start four and five, the fourth run was very good and the fifth was strange throughout the run there were stages where I felt speed increasing than decreasing and increasing even though I try to control and maintain, a good run, did barefoot heel and normal walks on grass.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 21, 2014, 09:06:20 am
Date: 20/06/2014
BW: n/a
Soreness: shins

Warm up
   Same

Workout
    Sprints 5 x 116m @100%

Cool down
    Same

Comment
The day was hot and sunny so dehydrating fast, the warm ups were OK and first run was good and second was good third was alright had rest, need to stop hand rolling my shins I think it is making it worse so just stick heel walks and ice after. Fourth was good and fifth was alright push it to finish line.

Rating: 7/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 21, 2014, 02:36:42 pm
Date: 21/06/2014
BW: n/a
Soreness: mild shin (iced them)

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   mobility drills
   tuck jumps

Workout
   Sprints 5 x 116m @100%

Cool down
  heel walks
  stretch

Comment
it was soo hot today, i had to use my arms to block sun away, did my warm ups nicely, the runs were better than ok, the first one was ok, second one was good and the third one was better and the fourth was good and fifth was ok. very thirsty after so looking forward to post workout shake.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 22, 2014, 03:26:31 pm
Date: 22/06/2014
Bw: n/a
Soreness: shin mild

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Leg swing
   Mobility drill
   Tuck jumps

Workout
  4 x 116m @100%

Cool down
   Heel walk
   stretch

Comment
Nice cool day and warm, the warm up went well the first run was good second one was better third was good fourth was struggle after second I was feeling a little sick so after third I ran fourth after also felt probably my arms were not coming up far enough so fourth made effort to bring it up but after running you can't bring it far as back would also have to go further ck so arms went back to original height which was chin cheek height which was how it was supposed to be but good run nevertheless.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 26, 2014, 05:23:06 pm
Date: 26/06/2014
BW: n/a
Soreness: tibia and a chilies average

Warm up
   Same

Workout
    5 x 116m @100%

Cool down
    Same

Comment
It was a nice cool day for a workout the warm ups went good but shin hurts as soon as I start sprint drills as any ball of foot activity starts shin pains. The first run was alright, second one was good and third was kinda good. After I rest to massage my calves sitting I hear something running behind me as I turn around it was a big pitbull dog I got up and he tried to jump on me  and was after my hands which I raised up and he couldn't reach the owners called but he didn't listen so he is jumping until they come and scold him and take him away, I hate dogs  :raging:, after I did my fourth run which was a fast start and then went slow a bit so had to maintain and the fifth after start I was sluggish and slow i half way I tried going faster which was a little less slower and had to struggle to end it was a big struggle.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on June 26, 2014, 06:24:50 pm
Thank you.

It's impossible for me to run in parks, with tens of dogs with no leash or mouthguard jumping on you every time you run. It's so retarded. And I'm talking about dangerous dogs. I hate dog owners that think their dog is "special" and "won't bite you".

That's like me point a gun to your head and saying "oh don't worry, the safety is on". Well how about not pointing a gun to my head to begin with?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 26, 2014, 06:29:25 pm
Thank you.

It's impossible for me to run in parks, with tens of dogs with no leash or mouthguard jumping on you every time you run. It's so retarded. And I'm talking about dangerous dogs. I hate  og owners that think their dog is "special" and "won't bite you".

That's like me point a gun to your head and saying "oh don't worry, the safety is on". Well how about not pointing a gun to my head to begin with?

Lol exactly, why keep it when it won't obey, they said same thing to me don`t worry he won't bite he thought I was a Dog Laying down, so why was he trying to bite my hand even when I'm standing. Agree with you 100% it seems they are thedogs and the dog is in charge, lol  at gun reference exactly what I was thinking, but they won't like it if you attack the dog lol.

Will need to bring a stick if it bites I stab. :D

Agree 100%
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 29, 2014, 07:14:40 am
Date: 27/06/2014
BW: n/a
Soreness: none

Warm up
   same

Workout
  1 x 116m @ 100%

Cool down
  same

Comment
It was a rainy day, raining heavy, I finished my warm up and attempted my first run, which was slippery at start but also during upright after 30m I was still slipping, don't know why. So had to stop as field was interrupted by bikers, so it was a sign to stop, as steeper hill would be even more slippery.

Rating: 5/10

-----------------------------------
Date: 28/06/2014
BW: n/a
Soreness: n/a

No Workout done today,  :uhcomeon: , but I will take it as a preparation for tomorrow which is ramadan.

---------------------------------

Today is the first day of ramadan and have the following planned for my workout during ramadan. The time difference between dinner and startfast (instead of breakfast) is 4 hour difference. lunch at 10pm and startfast at 2:30am till 9:30pm, this is the peak season of the fasting month. 
 
Reduce my reps from 5 to 3 x 116m @ 100% and if I can run 1 rep 200m If i am able to else i will stick to 3 times running.

also was thinking of adding on alternate days in the morning bw workout, pistol squats, natural ghr unassissted, explosive push ups claps (had to think of 3 exercise bw that would cover entire body)

Will start the bw workout on monday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 30, 2014, 09:26:34 am
can you seriously do unassisted natural GHR? i find that kind of hard to believe...
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on June 30, 2014, 09:44:35 am
Also, why do you carry a BW label if you are never going to update it? Looked back quickly and the most recent i found is this:

Date: 8/09/2013

BW: 61.5kg

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2014, 01:06:38 pm
can you seriously do unassisted natural GHR? i find that kind of hard to believe...

Of course, before this workout when I used to squat tyres. I would do unassisted natural ghr while holding a slight heavy stone for 7 reps, Without stone I could do 10 easy, I used to do these for 10 reps in all my training, if by unassisted you mean without using your hands to get back up. This is what I concentrated on to focus on my hamstring. Now I can do about 5 or more maybe haven't done them in a while will see and maybe get a video.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2014, 01:09:17 pm
Also, why do you carry a BW label if you are never going to update it? Looked back quickly and the most recent i found is this:

Date: 8/09/2013

BW: 61.5kg

Lol dunno I guess it is like part of my journal layout
To have bw
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 30, 2014, 01:31:35 pm
can you seriously do unassisted natural GHR? i find that kind of hard to believe...

Of course, before this workout when I used to squat tyres. I would do unassisted natural ghr while holding a slight heavy stone for 7 reps, Without stone I could do 10 easy, I used to do these for 10 reps in all my training, if by unassisted you mean without using your hands to get back up. This is what I concentrated on to focus on my hamstring. Now I can do about 5 or more maybe haven't done them in a while will see and maybe get a video.

holy crap. i guess that's proof positive that having beastly hamstrings doesn't make you fast.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2014, 02:46:53 pm
can you seriously do unassisted natural GHR? i find that kind of hard to believe...

Of course, before this workout when I used to squat tyres. I would do unassisted natural ghr while holding a slight heavy stone for 7 reps, Without stone I could do 10 easy, I used to do these for 10 reps in all my training, if by unassisted you mean without using your hands to get back up. This is what I concentrated on to focus on my hamstring. Now I can do about 5 or more maybe haven't done them in a while will see and maybe get a video.

holy crap. i guess that's proof positive that having beastly hamstrings doesn't make you fast.

Exactly I fell for that trap also because I didn't want my quads to be bigger than my hams so ignored my quads and focussed on hamstring you also need beastly quads which don't overshadow hamstring and primary beastly hip flexor strengths

Today I did 6 reps of ghr unassisted comfortably up to 4 and push for last 2.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2014, 02:51:30 pm
Date: yesterday
Soreness: none

Warm up
    Quick same

Workout
    3 x 116m @100%

Cool down
    Same

Comment
Nothing I can remember everything as normal

----------------------------

Date: today
Soreness: none until later shin pains came in

Warm up
   Same

Workout
   3 x 116m @100%

   Pistol squats
       Left leg (assisted)
          2 x 5 both leg
 
   Explosive clap push ups
       2 x 8

   Explosive calf raises on edge of stair calf raise jumps
        1 x 10

   Unassisted GHR
        1 x 6

Cool down
     Stretches

Comment
It was nice day not very wet mostly dry, runs focussed on power not endurance, runs felt good, decided to general strength work after like gym after sprints, the pistol squats first time hard on left leg when going down on left leg pain on knee cap due to rustyness maybe but on second less assistance and less knee pain as you go atg but could do right leg without assistance. After my legs were dead after this, calf raise jumps by going down slow and coming up fast and then jump using calf, push up claps was good and ghr felt good like old times.

Rating: 7/10
       

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 01, 2014, 06:58:45 pm
Date: 1/07/2014
Soreness: doms legs from yesterday

Warm up
   quick warm ups

Workout
   2 x 116m @100%

Cool down
   stretch

Comment
It was a hot day and started my workout late so had half an hour to do workout which was fine as i only had to do a little, the first run was good but not very fast but the legs felt powerful and the second run was better and legs felt powerful. so a good session. I was going to think of running 200m but i dont want endurance as I have very little energy to use for it as i need it to survive for the day.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 04, 2014, 07:28:25 am
For some reason I am not able to keep up to date with posting my journal like before.

Date:2-4/7/2014
Soreness: none

Warm up
   Quick same

Workout
    2-3 x 116m @100%
   
    Mon/wed/Fri
        Pistol squats
        Pushup claps
        Ghr
        Calf raise jumps

Cool down
   Stretch

Comment
Hot days runs felt OK some had head winds but legs don't feel sluggish like before.

Rating: 6/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 04, 2014, 01:55:26 pm
Date: 4/07/2014
Soreness: none

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Leg swings
   Side skips
   Fast leg drill
   Mobility drill
   Sprint start warm up I.e tuck jumps, calf bounces

Workout
    2 x 116m @100%
    1 x 200m 80% up to 100% on home straight

Planned for today
    Be workout

Cool down
    Heel walk
    Stretch

Comment
It was nice cool day and strong head wind which I think I ran fast against it not fast run but wind didn't slow me much even though it was strong. I created and was tempted to run 200m but decided to run it 80% then on curve learn to float coast it an then accelerated to 100% that at 150m my leg wanted to give up more than my stamina and pushed to end won't do that again so tired probably after ramadhan. I like 200m because of bend but is strange feeling to run round.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 06, 2014, 08:09:17 pm
did you just guess the distance on the 200? or is there a track now?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 07, 2014, 05:16:28 am
Remember when I said the grass I run on had a track painted on it, near a school. It has been painted on again. So had to use it but there was no mark where 200m ends so I stop at where they have this curve where long distance runners start from.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 07, 2014, 05:23:52 am
Date: 6/07/2014
Soreness: none

Warm up
   Same

Workout
    1 x 116m @100% 10% incline
    1 x 115m @ 100% 25% incline

Cool down
   Heel walks
   Stretch

Comment
It was a nice day to run but very sunny. I had decided to watch b skip videos and looks like I have been doing it wrong. As when I do it I do one hop per leg but videos I have seen do hop to raise knee than second hop to extend and paw back leg quickly, where did high knee and paw back in one motion. Had to do steep hill at least once a week or two minimum. Both runs felt good.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 08, 2014, 05:00:19 am
Date: 8/07/2014

Soreness: bone near adducter area between adducter and hamstring is sore dno why

Warm up
   Same

Workout
    2 x 116m @100%

    Pistol squats 2 x 5
    Push up claps 2 x 10
    GHR 2 x 8
    Calf raise jumps on edge 2 x 12-20
   
Cool down
   Same

Comment
It was a hot day and decided to run without a jumper a I normally do, I had done the warm ups nicely except b skip a mess. The runs were good fast start but noticed the low stamina kicking in as I am running without a jumper just a T-shirt and this removes load I run fast but after about 70m I slow down I struggle to maintain but manage it. The be workout was good but after a spot between upper hamstring and lower adducter there is a sore spot on the bone, which is connected via Hamstring and adducter.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 09, 2014, 08:01:33 am
The spot between the adducters and the hamstring the bone and tendons ligaments in that area are still very sore pains walking back leg is at far back coming forward. I don't know what that spot is called but its not muscle pain but deep in.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 09, 2014, 04:17:06 pm
Date: 09/072014
Soreness: point where adducter meets groin bone/ligament

Warm up
  heel walk
  sprint drills
  lunge walks
  leg swings (sideways, front ways)
  side skips
  arm mobility stretch
  hip mobility stretch
  tuck jumps
  calf jumps
  ankle mobility drill

Workout
  2 x 116m @100%

  3 hrs after
   1 x 5 pistol squats
   1 x 10 push up claps
   1 x 20-25 calf raise jumps

Cool down
   heel walk
   stretch

Comment
The adducter/groin ligament/bone is still sore especially when walking so it was painful when doing sideways leg swings, the runs were fast as there were wind assist but the runs caused a pain in the adducter/groin area. The same with the pistol squats causing the sore area to flare up when going down and half way up so kept the workout short. So I am thinking what I should do, how i should treat that area, groin stretch doesn't do it, I can feel a stretch in that area when sitting on the floor the problem leg bent in front of me and I lean forward bringing my stomach to my toes and pushing my knees out. Maybe a days rest can help it recover.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 10, 2014, 09:57:06 am
Will not do today's workout due to pain in adducter/groin area. I can feel it most when climbing up a hill as well as it pains when i run.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 10, 2014, 10:14:13 am
Will not do today's workout due to pain in adducter/groin area. I can feel it most when climbing up a hill as well as it pains when i run.

smart, rest.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on July 10, 2014, 02:23:57 pm
When I see the word "adducter" I puff smoke out of my ears.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 10, 2014, 02:33:53 pm
When I see the word "adducter" I puff smoke out of my ears.

why, because it's misspelled?
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on July 10, 2014, 06:08:50 pm
When I see the word "adducter" I puff smoke out of my ears.

why, because it's misspelled?

No comment, it would make me look bad :D

PS. I guess it already does :D
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 10, 2014, 06:58:31 pm
I wrote it without googling it, Lol I meant adductor. Just  extinguish raptor out, before it escalates. :P

I hope it does recover through rest.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on July 11, 2014, 04:27:05 am
I usually recover through rest, thanks for your concern.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 14, 2014, 02:24:56 pm
Date: 14/07/2014
Soreness: adductor/lower glutes sore spot, hip flexor

Warm up
   heel walks
   sprint drills
   lunge walks
   leg swings (side, forward)
   side skips
   arm and hip mobility stretch
   tuck jumps
   calf jumps
   ankle mobility drill
 
Workout
   1 x 116m @100%

Cool down
   heel walk
   stretch

Comment
The day was nice and cool and the warm ups went ok, had to be careful as I could feel slight/ little pain in the sore pain area, wasn't that bad, after the first run, that just aggravated the pain back to its usual pain status again. I don't want to keep on missing days after every run. There has to be another way to treat it, but pain has also reached my hip flexor. So I decided to stick with one workout and no bw workout as the pistols would just be painful. But the run felt good and controlled and slightly fast.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 17, 2014, 01:24:32 pm
Date: 17/07/2014
Soreness: slight hip flexor

Warm up
  heel walks
  sprint drills
  lunge walks
  side leg swings
  mobility drills
  sprint prep drills (high knee stretch, tuck jumps, ankle hops)

Workout
  2 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a hot blazing sunny day, which later on cooled down. The warm ups was ok, the pain has subdued down, so only feel it a little, little pain in the hip flexors, the first run felt good and little pain so I could do second run, which felt good also. Already nearly 2/3rds of the way through ramadan, which is helping my physical condition and fitness for my running.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 20, 2014, 06:47:14 am
Date: 19/07/2014
Soreness: adducter/lower glutes, hip flexor

Warm up
  heel walks
  sprint drills
  lunge walks
  leg swings
  side skips
  arm, ankle, hip mobility drills
  pre sprint drills

Workout
  1 x 80m @100%
  1 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a hot day, I was at home, was free, so took that time to do my workout, it was very hot, but since it was late in the day it was starting to cool down as sun was going down. I did the warm ups ok. I misplaced a mark, which was less than the original as I mistook the end of the pitch with another mark on the floor, but after running it felt short and saw the actual mark was  a bit ahead. so marked it properly few seconds rest and then did the run again, of course got tired but it felt good and fast.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on July 21, 2014, 04:03:38 am
post your daily times.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 21, 2014, 06:27:01 am
After fasting, for one week, Sure I will post my daily time, it won't be accurate as It will be hand timed and that is hard to concentrate on two things, but its better than nothing. I have just about 15 days left.

Unless you want my daily times for this week, which I can as I only run once but might be slower as I am fasting, so less energy.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on July 21, 2014, 08:30:46 am
I mean, each time you log a sprint, log the time too.
Otherwise we can't track/understand your performance&progress, 'felt fast' or 'felt slow' does not do it.
Posting that weekly graph was better than nothing, but i don't see why not post your daily split times.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 21, 2014, 09:09:30 am
I mean, each time you log a sprint, log the time too.
Otherwise we can't track/understand your performance&progress, 'felt fast' or 'felt slow' does not do it.
Posting that weekly graph was better than nothing, but i don't see why not post your daily split times.

Oh i See.

I firstly didn't want to post my times, because I don't bring anything with me to my training, so I want to minimize bringing a stop watch, so I then decided the least I can do is bring once a week, then changed that to once every 2-5 weeks its a psychological thing regarding workout length. It is demotivating to see bad times, so I prefer to keep it a weekly thing or more, so I can focus on improving entire week, I don't like to see my daily progress but rather a long term gain whether good or bad.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 22, 2014, 07:51:38 am
Date: 21/07/2014
Soreness: hip flexor, adductor

Warm up
  heel walk
  sprint drills
  lunge walks
  leg swings
  side skips
  pre race warmups

Workout
  1 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a nice cool day, the warm ups felt good and the run caused a stress on the adductor, groin, hip flexor. The run felt strange, on the start as i start off from stand, I felt tall, knee felt very high, which could have caused that affect, but after wards when going upright, it felt back to normal and felt ok, couldn't run again, pain in adductor/groin area. more pain on hip flexor now.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 25, 2014, 11:41:37 am
Date: 25/7/2014
Soreness: adductor hip flexor slight

Warm up
  Same

Workout
   1 x 200m @100%

Cool down
   Same

Comment
It was a hot day felt like doing 200m the run felt good up until 150m my legs were tiring quicker than me. During run my leg action felt strange like they were not coming up high just quick short steps. My trousers trackies feel tight a bit during knee bend upwards. But don't think it was that that caused short steps.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2014, 08:01:16 am
Date:29/07/2014
Soreness: hip flexor/adductor

Warm up
  heel walks
  sprint drills
  lunge walks
  side leg front leg swings
  side skips
  arm mobility drill
  hip mobility stretch
  pre race warm up

Workout
  2 x 116m @100%

Cool down
  heel walk
  stretch

Comment
Fasts over, back to eating prior to workout, it was a very hot day, sun blazing on my back, but once I reached the training spot it was cool for a while. The warm ups felt close to perfect, the movements were very good. Decided to gradually work back up to 5 reps. Will get a time this monday. The first was very good except for a tiny hicup with my feet over pronating to the side and little stumble unnoticeable but it felt good. Second was even better without stumble. The long jump motivates me when they run than the sprints as long jump I see them close running, so when I run, I have those long jump runners in head, the last run was fast up to 80m and it was controlled well without me trying to control and to the end I slowed down quite far past the finish line, which is a good indication of my speed.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2014, 01:52:10 pm
Date: 30/07/2014
Soreness: adductor/ slight pain lower adductor

Warm up
  heel walks
  sprint drills
  lunge walks
  leg swings
  side skips
  mobility drills stretch
  pre race warm ups

Workout
  2 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a very hot day again, I had a thought of maybe reducing my workout, but then again I will be doing only 2 reps, so it should be fine. The warm ups went well like yesterday and the runs felt very good. The first run felt ok, I probably didn't explode out as hard as I could have or maybe it is like that with all of my first runs, but second was so fast, I exploded so hard and came out hard and pushed myself hard all the way to the finish but try not to over push and also I found a way to get over the almost falling over effect, by becoming fully upright, so all force is upwards and forward, probably my fastest run so far. Probably mid 15s to low 15s. Hoping it is under 15s  ;D. So it was a good day of running.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 01, 2014, 06:43:30 pm
Date: 01/08/2014
Soreness: adductors

Warm up
   same

Workout
   2 x 116m @100%

Cool down
  same

Comment
It was a nice cool day as usual as it was in the evening as I had lunch late so did workout around 6pm, It was also raining earlier so conditions would be not be very good but ok. Went outside the floor had dried enough to run in, the warm ups were ok. The runs were good as usual.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 02, 2014, 03:49:43 am
So, you're not competing currently. Is there a reason your training is so light atm? I mean, 2x116m, even at 100%, ain't gonna do much. Where are the times?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 02, 2014, 04:50:29 am
So, you're not competing currently. Is there a reason your training is so light atm? I mean, 2x116m, even at 100%, ain't gonna do much. Where are the times?

Well I just finished my fasting so hope to gradually increase it to 5 sets again and get a time this Monday or sooner if possible. If my time is under 15 seconds I will change workout by adding strength training to it 3 x a week. Hopefully.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 02, 2014, 02:33:31 pm
Date: 02/08/2014
Soreness: none noticeable

Warm up
  Same

Workout
   2 x 116m @100%

Cool down
   Same

Comment
It was late training again and it had rained, I decided to bring stopwatch out as I never get a good time unless when I leave it its a good run but took my chance and floor was wet mud but not liquid just wet. Weather was windy, first time this week. Coincidence, maybe. The warm up went OK. The stop watch affected my run as well as floor, so on start of run I slipped on mud not fell over but my feet slipped back and I carried on running up to 20m I got into my groove and just ran as fast, which was quite fast up to the finish, slowed a little at end. Time I got was 15.78  :personal-record: but wasn't over joyed, I was happy but I didn't have that excitement. Been a while. But I am happy with score considering circumstance. Second run without stop watch was blazing start slight stumble with feet at beginning but was ok, when running very fast I go upright to stop tilting stumbling forward but towards the end when maintaining fast speed my arm try stay swing but hand all over to struggle to finish must mW last all out effort that caused that lol. But it was a good run and a good time second faster. Not as fast as my previous runs this week. So I have ability to get 15.5s. Will do additional 6 extra fasts, will have to decide when to do it.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 04, 2014, 05:38:37 am
Date: yesterday
Soreness: adductor/hip flexor

Warm up
  Same

Workout
   2 x 116m @100%

Cool down
  Same

Comment
A late workout again, need to stop this, runs felt OK this time I think my body has adapted to the speed and now comes hard work to push that bar a bit further. The runs also flared up my adductor hip flexor pain. Fasted has Began 6 days. For last bw workout session and after fasting back to 5 reps of running. The weather was nice and a bit windy.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 05, 2014, 07:32:52 am
Date: yesterday
Soreness: lower body, hip flexor, adductor

Warm up
  same

Workout
  5pm
    - 2 x 116m @100%

  8pm
    -  2 x pistol squats x 5
    - 2 x push up claps x 10
    - 2 x natural unassisted GHR x 5
    - 2 x calf raise jumps x 15, 20

Cool down
  stretch & heel walks

Comment
It was a nice day to run, slight pain in the adductor/hip flexor. The warm ups were good/ok. The runs were ok, nothing special about them, finished my workout for that time. Then afterwards did general strength training, first was pistol squats, I could finally do my left leg without assistance in second set and my right leg was very explosive I could have added a jump after, which I might think of adding in the future. then did push up claps which is always hard to gain energy to push and clap, ghr was next, i underestimated them as soon as I went down for first rep all the way down collapsed and fell, so had to contract my hamstrings harder, so was able to do 5 reps, my legs are weak from the pistol squats.  the calf raise jumps were easier than last time.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 07, 2014, 07:27:30 am
Date: yesterday
soreness: adductor/ hip flexor

Warm up
  same

Workout
  2 x 116m @100%

Cool down
  same

forgot to do general strength training  :uhhhfacepalm:

Comment
It was a sort of nice day, hot and sunny and slight wind, the warm up was ok, the runs felt different this time round, first run was ok, second run in the middle of the run, my legs weren't cycling as fast as first run, but the strides seemed bigger, being the reason for slower frequency, so I decided to not speed up the cycle just control it all the way, so it is a good thing, frequency can be increased after. forgot to do the bw workout so will do it today, only realized just before dinner.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 09, 2014, 06:54:08 am
Borrowed this from McKinney's journal for myself for squat set up.

Quote
Squat:

320 - 3 x 3


Paused squats:

250 - 4 x 3

Help with my squats.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 09, 2014, 01:48:49 pm
Day Before Yesterday
  For some reason I was soo fatigued, I was tired doing the warm ups, so took the running easy and when I broke my fast I was soo thirsty it was unbelievable, I probably drank about 3-4 glass of milk and water before I was satisfied. 1 x sprints and general strength training workout.

Yesterday
  It was better not fatigued and the runs were good ran into a head wind.

Today
 It was a nice windy day and warm ups was good and the runs were good also, ran into a strong head wind, not direct head on but slight to the side, but still slowing me down. plan to do bodyweight workout today, pistols, GHR, pushups, calf raise jumps. Last fast today.

Rating: 7/10 (meh)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 12, 2014, 02:46:18 pm
Date: today
Soreness: shins mild, hip flexors

Warm up
  same

Workout
  1 x ~200m(+10m/-5m) @100%
  1 x 116m @100%

Cool down
  same

Comment
I was thinking that since i have shaved off about 2 seconds off my time, I should start adding 200m work in to it and adjust the workout to something like 3-4 x 100m @100% and 1-2 x 200m @100% depending on how long the marking lasts in the grass. I gave the 200m a try and thought i should 200m first as the multiple 100m sets would tire me out, so I did my warm ups, I am getting a bit picky about my a skip form, it is about average, it was a very windy day from the side, so when I attempted the 200m the curve is a steeper hill than the 116m I run, but by 5% and I was running into a strong head wind, I did it 100% but not all out, all out top of curve than relax and float the curve and then try speed up for the straight, which the steepness decreased by about 10% and about halfway down the straight my legs wanted to stop, but I had to continue all the way, and lactic acid built up in my legs, started warming up and becoming dead until all the way to the finished and surprisingly, the speed upon stopping was quite fast and after I was dead tired, It was sooo hard. I was doubting to do 116m, so I realized it is probably best If i get the 116m out of the way before I do 100% 200m runs, so I forced myself to do at least 1 run, it was like usual, whenever I am at near top speed, maybe because It had rained so the floor is wet, my feet feel about the stumble and energy wasted in backside mechanics, so I am trying hard to control the stumbling that occurs, while trying to run fast,  so a bit disappointed with the little stumbles that occur, but happy with the speed I am running at.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on August 12, 2014, 06:17:01 pm
You NEED to step your game up, 2 sprints per training day won't get you anywhere.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 13, 2014, 04:54:57 am
You NEED to step your game up, 2 sprints per training day won't get you anywhere.

I agree, I hope to get back to doing 4-5 sprints everyday or maybe change it up to 4 sprints 116m on one day and 2 x 200m on another day cos these are tough and do bw work on Wednesdays maybe.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 13, 2014, 02:21:25 pm
Date: 13/08/2014
Soreness: shins mild, calves, achilies little

Warm up
  heel walks
  explosive a skip bounce (bounce off one leg with triple extension in air)
  sprint drills
  lunge walks
  leg swings
  mobility drills
  sprint prep drills

Workout
  3 x 116m @100%

Cool down
  heel walks
  stretches

Comment
It was a windy day from the side, like yesterday, but today was a good session, the warm ups were ok, I decided to focus more on leg action and don't try focus on arm swings when doing a skips, which went ok after I saw lbss's a skip style, the rest of the warm ups went ok. There some people ahead but on the side of the track, so decided to continue. The first run was fast, powerful had to control from my strides striking away from centre of mass, which i think causes the slight stumbling but today it was better controlled, the second and third were even faster and better, i could based on the slowing distance, slight little aid in getting further for third run, but not forced, the stopping distance for second run was about 28.4 metres. But it was a good session, fast runs, I hope to gradually week by week increase my run up to 4-5 reps.

Rating: 8/10 

Note to self: Just to remember my 5 step to m conversion
393/5 x 148 + 5cm = 116.378m
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 13, 2014, 03:10:15 pm
i'm not skipping, fwiw. that's a run.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 13, 2014, 06:39:00 pm
i'm not skipping, fwiw. that's a run.

my bad, yes I was referring to that video, the leg motion was good, the arm is not that important to be 90 degree in front and 100-110 at the back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 14, 2014, 06:50:01 pm
Date: 14/07/2014
Soreness: shins little, hip flexors

Warm up
  same

Workout
  3 x 116m @100%

Cool down
  same

Comment
It was a cold day and it was raining a little, So i brought my coat with me and did my warm ups in my coat, they were ok, the rain started pouring a bit faster, with few, 2-3 thunder here and there, so the grass is ultimately slippery wet. Did my first run and did about 95-98% maybe as I had to be aware of slipping, second run, I missed out back kicks to warm up legs, just calf bounces, the run felt very good, at the start I felt my balls of my feet stick to the ground and drag me forward, which was good and it felt fast up to transitioning to upright, my feet start slipping backwards a lot, maybe because of the pawback at upright, but gave it 100% and the last run was also very good, the wait is off putting, but once I start thinking about something rest times can go past very quick and ready to do another run. So it was good runs but major slipping at upright running.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 16, 2014, 10:13:47 am
Date: 15/08/2014
Soreness: shins slightly

warm up
  same

workout
  3 x 116m @100%

cool down
  same

Comment
It was a windy day, blowing from the right side when running. The warm ups went sort of good, and the runs were better than yesterday judging by the stopping distance past the finish line. The first run was good so were the other two, which were better. I am starting to get to grips with the running now, the form is better now, I just have to learn to control my form to prevent the stumbling that occurs mid way when upright.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 16, 2014, 06:42:11 pm
Date: 16/08/2014
Soreness: shins

Warm up
   same

Workout (Late)
   3 x 116m @100%

Cool down
  same

Comment
It was a late training day again, but I still forced myself to do 3 reps so I can progress from that to 4 reps next week hopefully. It was windy from the side, but I could feel it change to blowing towards me when running. The runs were ok, nothing special, except for the last one, which quite fast but not as fast as my previous runs this week. The stumbling effect can be best described as when you run downhill and if you don't control your running you will start tp stumble, over stride before you lose balance and fall over.

Rating: 7/10
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 16, 2014, 08:27:06 pm
I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2014, 07:14:42 am
I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

Thanks for the reminder, hopefully tomorrow, I should be back to running 5 reps and if I feel I can add a 6th rep during those runs, I will fit it in. Since I am experience beginner gains, I can not imagine, the actual work into getting minimal speed gain you refer to. added to sig.
There are currently no meets at the moment and I am in season till september according to the track training i did in university.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2014, 02:58:04 pm
Date:17/08/2014
Soreness: achilied calf and shin and adductor and hip flexor

Warm up
   Same

Workout
   5 x 116m @100%

Cool down
   Same

Comment
What a day, so tired and my throat so dry and sore a bit. I ran more than I had planned. It was a slight sunny but very windy day, blowing from the side at an angle I can feel it behind but not strong enough to help much. The warm up went well, the first run was slow as usual within slight wind behind, my legs were strong but I didn't feel the explosiveness and elasticity of my legs in the run dunno why, was like all the way but it was little fast at the end when stopping. The second run was fast er and better, my start was OK but after it was good and good control and same with third but everything went wrong with the fourth. It was strange how and why it happened, the start was good and strong but when becoming upright I felt I was getting faster until I don't know what happened but my right leg came out of the stride pattern and my right leg maybe kicked my right hamstring missed to strike the ground under bw and my feet tangled so I had to slow down correct stride pattern and control, I tried to control it before it occurred by going upright but that did not solve it so that run was bad unknown what happened it just felt like my right leg just messed up and tangled up. So because of that I made myself do another rep. The last run it was fast but I had to be careful not to run too fast but fast enough that I control my stride pattern. My legs were dead after so maybe that could have caused the stumble. So a dissapointing session.

Rating: 5/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 18, 2014, 02:36:12 pm
Date: 18/08/2014
Soreness: shins (sore spots very sore), achilies heel, hip flexor

Warm up
  same (decided to leave out back kicks I do before running, which probably encouraged too much backside mechanics)

Workout
  5 x 116m @100% (hopefully I have got in to that pattern)

Cool down
  same

Comment
It was raining when I came outside, so the grass is very slippery, the warm ups were good. The first run was really bad, my foot slipped for every ground strike, so my effort went down to 85% just to stop from slipping, the second run was a bit better, more effort, less slipping but still slipping, third was good with little slipping and the fourth one was a very good run despite wet grass, no noticeable slipping only verges of stumbling forward so had to control and went through the finish like the sprinters are when they go through finish line with too much backside mechanics,  so I stayed upright and focus on knee lift and drive to minimize it and the last one was just as good no noticeable slipping and better control with little forward falling. So am sort of happy with the runs, especially the last two.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 19, 2014, 07:25:01 pm
Date:19/08/2014
Soreness: shins, hip flexors

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day but it got gradually better and sunny. The warm ups were ok and the runs were ok as well, the shins would pain after the 3 and the rest runs. The first run was ok and the others were better and learned that to stop stumbling I should not be upright but running at a slant up the hill, so it was better on 4th and 5th. Also the uneven surface also affected the stumbling. an ok session.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 19, 2014, 11:43:55 pm
Right, I forgot you're (still) running on the hill. I always stumble occasionally on the hills. Don't worry about it, but more importantly, get to a track! Need to start training on the track occasionally. If I were you I'd take the train to the nearest track next session and do a few timed/filmed runs over 100m and 200m just for a bearing on where you are at.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 20, 2014, 05:06:11 am
Right, I forgot you're (still) running on the hill. I always stumble occasionally on the hills. Don't worry about it, but more importantly, get to a track! Need to start training on the track occasionally. If I were you I'd take the train to the nearest track next session and do a few timed/filmed runs over 100m and 200m just for a bearing on where you are at.

Thanks. I will see if I can get to a track, most of these are private tracks so you have to pay to use it. I will try to get to a track nevertheless. I will also need someone to record me.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 20, 2014, 06:11:20 pm
Date: 20/08/2014
Soreness: shins (front, side)

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day but it got sunny and less cold, so the condition was bearable without coat. The warm ups went well. The first run was ok, first runs are the warm up so shouldn't except very fast straight off, but second run was my fastest run yet, which I am happy with, the other runs also went well, completed 5 reps and have developed a pattern to complete all 5 reps, trick my mind into completing without getting fed up of doing 5 reps 100% all the time. Last run had to be my best run and it was a fast run but not like my second run as i had tired and my shins started to pain after third run. Will contact nearest track, see if they will let me use their track to time my run as maybe do 3 x 100m and 2 x 200m for free for one day.

Rating:8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 22, 2014, 07:22:08 pm
Date: 22/08/2014
Soreness: quads, hams, calves and shins

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day, seems like winters coming early, the warm ups were good, I had to do it in my coat, but the runs were without my coat. As usual the first run feels different as it is the first run and therefore feels slow, but the second, third, fourth and fifth all were excellent runs, which was a first, as I have stopped doing 4 and 5 together also I have decided to leave out calf hops, as I do them before I run same with tuck jumps, but calf jumps hurt my shins and therefore my shins are paining before I have started running and it gets worse after every run. might keep tuck jumps and light calf hops before every run.

Rating: 7.5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on August 22, 2014, 10:36:03 pm
Sounds like you're getting shin splints. Doing anything to treat them?

Also, again, sorry to keep asking but you said you were in season, but then I remembered you're in the UK and it's nearly winter there. So do you mean you're in your off-season?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 23, 2014, 04:50:50 am
Sounds like you're getting shin splints. Doing anything to treat them?

Also, again, sorry to keep asking but you said you were in season, but then I remembered you're in the UK and it's nearly winter there. So do you mean you're in your off-season?

only thing I am doing is heel walks before and after workout and when it gets painful in between workout i stretch calf, ice my shins after workout.

Yes, I am in my off season now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 23, 2014, 03:18:47 pm
Date: 23/08/2014
Soreness: quads very sore (especially quad of left leg), shins, hip flexors, hamstrings

Warm up
   same

Workout
   5 x 116m @100%

Cool down
  same

Comments
It was a windy day, which gradually got warmer later on. The warm ups went OK, left out calf jumps warm up, only did calf jumps right before the run, the first run was good, although it was first run, which was expected to feel new to it, but later on the run it got better and the run was fast as well, if ignore the new feeling but concentrate on running, the second was was fast as always just as the third one, which there was a little stumble, which I controlled all the way through, fourth one was slowest run today and last one was a bit better but not as fast as first three, it must be that stage where my body as adapted to that speed, now I just get faster and then work on that before my body adjusts to that. My left quad is very sore, the leg I have in front at the start but other quad is also sore. had to do calf stretches in between to control shin pain.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2014, 09:17:50 am
Date: 24/08/2014
Soreness: shins, left quad (very sore), (2 inches below adductor, bone and near it are sore, that I tried to explain, weird area for pain)

Warm up
  Same

Workout
  5 x 116m @100%

Cool down
   Same

Comment
It was a cold windy day again so brought my coat out, which I will have to make it a habit to bring. The day got better, less windy and some sun. The warm ups went well I have also removed tuck jumps and added leg cycles. The first run for the first time felt relaxed as if it was properly stretched and loose, maybe because of the leg cycles or removing tuck jumps. The second was not good as I thought of relaxing and over thinking. The third was back to good runs again, I figured out that previously I was leaning forward and looking down at the start but is not necessary as I am on a hill and that slowed me down so I decided to instead when i run I should look ahead slight lean while looking ahead and worked like a charm and fourth was OK and last one was best as I made sure to give my best on it and it was good.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2014, 01:53:36 pm
Date: 25/08/2014
Soreness: quads, shins

Warm up
  same

Workout
  3 x 116m @85%

Cool down
  same

Comment
It was a rainy day, it rained throughout the session, except for on the last run, it slowed near to stop. The warm ups was ok in my coat, the runs were terrible, I just couldn't get my feet to stick on the ground on every run my feet was slipping on every step, the first run I got out nicely not too hard but slipping began, the second and third run was just as bad, expecting little slipping but unfortunately still slipped, I had to slow down to control slipping. I tried relaxing but didn't work so the only thing I got from it was relaxed running, while slipping at some points.

Rating: 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2014, 06:46:16 pm
Date: 27/08/2014
Soreness: slight shins, left quad

Warm up
  same (-tuck jumps, calf jumps) (+leg cycle)

Workout
   5 x 116m @100%

Cool down
  same

Comment
It was a windy day, it had rained today, but it had stopped a few hours before workout. The grass was a little wet, the warm up went ok, focused on slow proper mechanics rather than full speed with form, the first run was ok, but there was still slipping, the second and third some slipping but not a lot. The fourth was ok and when resting after fourth, I was resting until; since I run on football pitch through goal, I saw people approaching with some football equipments, I thought they were stopping at near football pitch as they approached near I was getting suspicious, so I stood up and and I saw they with nets in their hand about to cover goal, so I ran last rep, full of adrenaline, felt fast because of adrenaline, but don't know if I was fast, but as I was half way, they had covered the goal, so I had to run, turn slightly so I run past the outside of the post, it was a good run nevertheless and last rep and was finished, less shin pain then before, but pain still there.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2014, 07:04:27 pm
Date: 27/08/2014
soreness: n/a

Workout: none

Comments:
Wasn't feeling well so did no workouts today, because of a wisdom tooth problem, which the way it has grown has caused swollen cheeks and gum and this has given me a fever, this started last year december, when I had an xray of my teeth and it was shown below, the lower jaw, the last tooth on both sides to paid attention to.

/ ! ! ! ! ! ! ! _

the tooth on the far right has grown diagonally and the tooth on the far left has grown sideways but is still inside the gums, which is strange and this caused gum disease and then swelling of cheeks, so will visit doc to get medicine and if need arises have to have them removed, with risks involved including permanent numbness of lip  :o because of the probability of severing a nerve, inshallah, it shall go well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2014, 07:33:44 am
Just been to the doctor and have said that I have dental abscess and will have to have the tooth removed so they may drain the liquid abscess, which is under the wisdom tooth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on August 28, 2014, 08:45:28 am
I have two wisdom teeth that "provide" pain both at the same time, for my last few weeks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 28, 2014, 10:58:55 am
got my wisdom teeth out (all four) 7 or 8 years ago. they were all impacted, i.e., growing in at right angles to the rest of my teeth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on August 28, 2014, 01:07:20 pm
Is there anything "special" about such an extraction vs. one for a regular tooth? I have 3 of them that are damaged badly, of which two have one of the roots in a L shape (other than that, they are OK in terms of not causing damage, being all out etc). So they shouldn't be THAT difficult to get out in my case, but I was wondering what was your experience with this?

Other than the pain/numbness from the anesthesia (which I find really scary, the numb sensation, that is) - was there any pain during the procedure or anything.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2014, 01:12:50 pm
got my wisdom teeth out (all four) 7 or 8 years ago. they were all impacted, i.e., growing in at right angles to the rest of my teeth.

Same as me, but I only have grow right angle to the other tooth but the other tooth has grown diagonal.

How did it go, does it affect you now, that is removed or is it unnoticeable?
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 28, 2014, 02:04:45 pm
got my wisdom teeth out (all four) 7 or 8 years ago. they were all impacted, i.e., growing in at right angles to the rest of my teeth.

Same as me, but I only have grow right angle to the other tooth but the other tooth has grown diagonal.

How did it go, does it affect you now, that is removed or is it unnoticeable?

completely unnoticeable, no long-term effect (or even short-term, after the wounds healed in a few weeks).
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2014, 05:37:24 pm
got my wisdom teeth out (all four) 7 or 8 years ago. they were all impacted, i.e., growing in at right angles to the rest of my teeth.

Same as me, but I only have grow right angle to the other tooth but the other tooth has grown diagonal.

How did it go, does it affect you now, that is removed or is it unnoticeable?

completely unnoticeable, no long-term effect (or even short-term, after the wounds healed in a few weeks).

I'm glad to hear that, a neighbor had the same problem, they removed her tooth and she ate something hard and that cut the stitches, so it made it worse for her. So I will have to avoid eating hard things for a few weeks after.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2014, 02:53:15 pm
Got the abscess drained out, but not all, I was given antibiotics; metronidazole to help with jaw opening, and will see dentist next week to discuss options of removing wisdom tooth.

Will start workout tomorrow, also will include weighted spread eagle sit ups to bodyweight workout to start next week Monday, Wednesday and Friday, interesting workout especially the hip flexor that is worked out including the abs as well.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2014, 05:27:18 pm
I have decided to post an update stat of my mass as I had chance to measure my muscle mass, as I am quite skinny but sprinting and some light bw workout has helped me bulk up quick, don't know the 'before' stats, but before I started working out long time ago up to uni, my thighs were so skinny I could put both my hands around it and touch easily, so am happy with current bulk need more bulk on upper body, I can grab my wrist with one handing touching fingers currently.

I will post this on the first page.

Stats of August 2014:
Height: 5'9
Weight: 9 stones probably

Thigh measurement tensed straight: 23"
Bicep Measurement flexed: 11"
Abdomen: 31"
Hip: 33"
Upperbody/Chest (tensed) (all the way round, lats affect measurement): 36"
Forearm tensed: 10"
Calf plantarflexed: 13 1/2"
Kneck tensed: 15"

I also wanted to measure my broad jump when I saw the video of the nfl player jumping 11'7.

Broad Jump: 2.37m / 7' 9
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 30, 2014, 04:00:04 pm
Date: 30/08/2014
Soreness: nothing much
Purpose: stay active and test day due to swollen gum and cheek

Warm up
  same

Workout
   3 x 116m @100%
        - 15.50 (i accidentally used the rubbish one, so after I crossed the line, the button didn't press as after passing the finish line, after a little time not sure how much, I looked at the stop watch while still slowing down and saw it was 16 and still continuing, so am thinking it is logical to think it was 15.5 ish or a little less but will stick with 15.5.
         - 15.59
         - 15.65

Cool down
   same

Comment
  It was a windy day, had to do my workout late as I ate late, the warm ups went very nicely especially due to the rest I had, very relaxed and mechanically sound. I decided to take todays run as a test day, but I accidentally decided to use the old stopwatch, which has problem of not stopping when pressing stop, but didn't realize, I made sure I was fully rested after warm up, i was feeling ready and warmed up, when start I came out nicely but not powerful, but it was still an ok start, then I was up to a point where I was about to stumble so, had to control the stumbling, which controlled some and some little stumbles but not bad stumbles, just had to keep myself controlled and ran the last few hard but not tensed, I pressed stopwatch but after passing the finish line and slowing down I looked at the watch and it was at 16 as if it had started and continued to 17, 18 so that went wrong, but feel it was in the 15s probably low hopefully, I realized and got the good stop watch out, which had the button click and not the rubbish stopwatch which just use metal contact as buttons, which can stay contacted in some and stop working so you have to press hard, the second one, after a nice amount of rest 6-7 mins rest, ran the second it was also nice run and pressed it correctly at finish line and it was 15.59 just as i put my foot on finish line and last run I had even more rest, properly relaxed and made sure to run it my best and relax towards the end and got 15.65. So am not ecstatic but also not disappointed but am content with the time, will start to do bw workouts, when my time starts to stall a little, to add strength. So it was ok, probably will start 5 reps back on monday, will need to let jaw rest as well tomorrow.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 31, 2014, 06:53:08 pm
Light workout today

warm up
   quick and brief

Workout
  2 x 120m @100% @30% incline

Cool down
  same

Comment
It was a quick session, hadn't used the hill in a while so took this chance to do it, the warm ups were very good and nice form and very explosive, the runs felt explosive but didn't feel super fast just nice fast at beginning and try maintain the rest, I use the cars to get as fast as i can by running along side trying to beat them but they speed up just to beat me up to the first 40m and I run the rest. But it was good felt explosive, nice loose.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 01, 2014, 05:42:11 pm
Date: 01/09/2014
Soreness: lowerbody

Warm up
  same

Workout
   5 x 116m @100%

   2 x 5-6 pistol squats (hard since been a long time)
   2 x 10 explosive push up claps
   1 x 3 handstand pushups (tired from previous pushups)
   2 x 5 unassisted glute ham raises (always hard, after 3 hard to keep back aligned with with       hamstring, so I hyperextend my back just to keep it straight but doesn't work)
   2 x 10 weighted eagle spread sit ups (harder than it looks)
   1 x 25 calf raise jumps

Cool down
  stretch

Comment
It was a nice day, a little windy, but bearable. The warm ups went well and the runs were ok as it had rained today so it was a little slipping during midway, my trousers are strange when I lift my knee it feels tight near knee area, so had to pull front up to make it loose so I can lift it nicely, the first run was ok, slipped a little in middle so focused leg drive as well, but on second run concentrating on leg drive didn't work for some reason and my second run was not good, third run was ok, fourth was ok and last was good. Than started my bodyweight workout, pistol squats are hard even when i place weight on heels I feel tension a little on knees until after a while it gets better by stress moving to my quads, the pushup claps were good, did handstand push up after but wasn't strong enough to go deep, than I did GHR it was ok up to 3rd rep and then after my body starts to tilt forward when coming up so was hard to align in when coming up, struggle and second rep, same, but focused hard on keeping back aligned, maybe because I am placing my toes in a gap under a door, so that makes it harder, don't have anything or anyone who can hold my feet down, so calves also get a beating, than did wide weighted eagle sit ups, these are soo hard, that with a heavy weight it was hard to get up, harder than it looked, no hard because of weight but because my legs are spread, it makes it harder to get up for some reason, but it targets the hip flexor as well as core, it is hard when you hold weight near chest but if you hold it above a bit easier, feel it in my flexor just by lying down with legs wide. than finished with calf raise jumps followed by single leg calf lowering exercise, feel awkward as jump is slow and low so want to try jump and not cheat. So that sums up todays workouts.

I finally got a reply from the track nearby and they said to use track it is 3.50 pounds pay as you go, which is about $5.80 a day so will have to think about how I can plan it.

So an alright day of workout, very hard and good at the same time.

Rating: 7/10

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 02, 2014, 03:37:50 pm
Date: 02/09/2014
Soreness: shins little

Warm up
  heel walks
  quick sprint drills (- alternate high knee run)
  lunge walks
  leg swings
  arm mobliity stretch

Workout
  3 x 116m @100% 1-2 min rest between

Cool down
  stretch

Comment
It was a nice day, not too cold just breeze, I had less time to do workout, so I had to rush through it, i missed everything after arm mobility stretch such as leg cycle, hip mobility stretch, didn't rest long after warm up, the first run was nice and felt good and fast, walked back 1 min rest and ran again, it was also fast and walked back rested 2 min and ran last one and that was fast as well. I will keep this general strengthening workout for 1 month to pile on more strength. I have appointment with dentist next tuesday to discuss tooth removal options, swelling going down but mouth opening still thumbs width.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 02, 2014, 04:40:32 pm
man even once a week on the track would be a huge help to you. that GBP14 a month is so worth it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 02, 2014, 05:13:57 pm
man even once a week on the track would be a huge help to you. that GBP14 a month is so worth it.

You think so.
I can probably find a way to get there fortnights time, once ever alternate week.
Will see if I can work something out.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 03, 2014, 07:06:14 pm
Date: 03/09/2014
Soreness: lower body

Warm up
   same

Workout
   3 x 116m @100%
   
   2 x pistol squats (right leg very easy) x 6
   2 x push up claps x 10
   2 x 3,5 unassisted GHR (want to only do reps with good form, don't want to do reps with risk of form breaking.

   2 x 10 eagle spread weighted sit ups
   1 x 20 calf raise jumps
   1 x 10 lowering single leg calf raise

Cool down
  stretch

Comment
It was a nice day, not too windy but nice and cool little wind, the condition was really good not slipper and the runs were as no slipping so that really helped me push on every stride, the warm ups went well until on the a run I half twisted my ankle; i did the run and when I felt my feet twist and when i put a little weight I quickly stopped, but still pains a little now, the runs felt very good, the first one was fast, second was faster and third was about same as first, as grass was dry and did only 3 if i have to do bw workout after. rested 30 min and started next workout. The pistol squats were ok, hard on left leg as usual, the push ups went ok, the ghr is hard again, so did 3 on first set and on second set felt stronger, so did 5 but last 2 reps had to reduce distance travelled to keep good form. the wide spread sit ups was ok and did calf raise jumps followed by lance style calf raise by lowering down with one leg than use two legs to lift.

Rating 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 04, 2014, 05:43:52 am
Why-the-FUCK are you back to 2-3 sprints per day?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2014, 08:36:21 am
I am not back to 2-3 sprints per day, I have decided to do 3 sprints on days when I have general strength workout like yesterday and 5 sprints on days where I am not doing general strength work.

Monday,wednesday and friday - 3 x 116m & BW workout
Tuesday,thursday, saturday and sunday - 5 x 116m
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 04, 2014, 09:00:22 am
woah, i had a long post explaining and suggesting things but i just saw you negged my previous post?

lol, message deleted , carry on and good luck!  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on September 04, 2014, 09:22:53 am
Date: 03/09/2014
Soreness: lower bill

Oh man, you should have mentioned that you're a duck. Things make so much more sense now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 04, 2014, 09:51:28 am
Date: 03/09/2014
Soreness: lower bill

Oh man, you should have mentioned that you're a duck. Things make so much more sense now.

(http://themidnightalliance.files.wordpress.com/2013/11/judd-nelson-chuckle.gif)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2014, 12:04:00 pm
Date: 03/09/2014
Soreness: lower bill

Oh man, you should have mentioned that you're a duck. Things make so much more sense now.

lol, I didn't realize that.

Probably I was typing this and and discussing something with somebody and I accidentally typed, will change it.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2014, 02:17:21 pm
woah, i had a long post explaining and suggesting things but i just saw you negged my previous post?

lol, message deleted , carry on and good luck!  :highfive:

Thanks man, I know it was a misunderstanding.

I also twisted my ankle that day half way.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2014, 02:32:29 pm
Date: 04/09/2014
Soreness: little niggle in lower back when walk

Warm up
  quick and same

Workout
   5 x 116m @100%
     ( 2 x 120m @30 degree incline)
     ( 3 x 116m @10 degree incline)

Cool down
   stretch

Comment
It was a nice day, it looked cold so i took a coat, but realized it was bearable. I went to the running place, I saw the place I usually run was occupied with people play football, so waited a while and still there, so did warm ups in a nearby place, there was annoying little niggling pain in my lower back for some reason don't know why. So I decided to go do steep hill running again, did 2 reps, both fast, but the cars always want to drive past fast, on second run, I was running fast and car behind was coming, I could hear it behind but never passed, looked like he was playing with me to push me or something, so I kept running and started losing control and hard to maintain all the way up hill, with car behind, but after I stopped, the car passed and it was a learner, learning to drive explains why he was moving slow. After I was tired as heck and went back to my original running place to do 3 reps more. Once I got there I didn't know how i was going to do the last 3 reps, I was out of energy, but I realized you guys here won't be happy to see 2 reps only even though i said I would do 5 and then make excuses, so sucked it up and rested 3-4 mins arriving and did the 1st rep it was fast but not adrenaline or excitement in the run, it was gone from the hill run, than rested and did the other 2 which was fast also and satisfied I did the last 3, lower back still little niggling, I couldn't stretch it out. So hopefully rest will cure it.

Edit: Just twisted my upperbody to both sides and heard cracks, which felt good.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2014, 07:04:03 pm
Date: 06/09/2014
Soreness: none

Warm up
   quick warm up

Workout
   3 x 116m @100% 5-6 min in between

   2 x 5 pistol squats
   2 x 10 push up claps
   2 x 5 unassisted ghr
   1 x weighted eagle spread sit ups
   1 x calf raise jumps

Cool down
  stretch

Comment
I had guests over yesterday so did yesterdays workout today and tomorrow back to normal. IT was a windy day, I had little time, so did quick warm ups, which went well, the first run was good, the second run felt very fast, as the approach was very fast as well, thinking it could have been under 15 seconds about 14.9 and third run was fast but not as second as was tired. The pistol squats were a bit easier, I can't do it without holding but do it without pulling myself just need something to grab for balance for left leg as for right leg very easy without holding. pushups as normal ghr a bit easier than last time so improvement there and after the rest were quick one after the other. Watched diamond league brussel, gatlin performed well, but tired on the 200m so was slow on the home straight. bashim was good, almost had the world record jump, but think he will pull it off eventually.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 07, 2014, 02:23:46 pm
Date: 07/09/2014
Soreness: n/a

Warm up
   same

Workout
   5 x 116m @100%

Cool down
   same

Comment
It was a nice sunny day, sun was shining, no clouds in the sky, so sun was shining directly on my face. The warm ups went good. The runs were ok overall, the first run, my legs felt stiff during ground strike so I guess it is good for stiff legs when striking ground, didn't feel explosive but strong since it is my first run, the run felt not very fast but approach was not too bad. The second run was fast and explosive, third run was good also but the last 2 was good, but not very explosive so little stumbling towards end as my legs were tired. But can feel my speed is getting close to my goal. Then I will have to do strength training to increase force developed on leg striking ground, just hope it doesn't slow me down.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2014, 05:34:50 pm
Date: 08/09/2014
Soreness: none

Warm up
   same

Workout
   3 x 116m @100%
   
   2 x pistol squats x 5
   2 x 10 pushup claps
   2 x 5 unassisted GHR
   2 x 10 eagle spread weighted sit ups
   1 x 15 calf raise jumps

Cool down
   stretch

Comment
It was a hot day, the warm ups went well, but I was tired after the first run, which didn't feel explosive as my first runs are as always, so it felt slow, but probably it wasn't, but lacked explosiveness, the second run was much better than the first but was tired after and on the last run it was a little slower than the second run, so overall even though the runs were good, they did not feel very fast as my runs usually feel, so i think i may have hit that regular plateau i usually hit my body getting used to speed, but not a sticking point plateau, so it feels slow but its my current normal fast speed. Hopefully the strength training I am doing can as always, push this normal speed to a fast run and repeat.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 09, 2014, 02:54:18 pm
Date: 09/09/2014
Soreness: quads, hips, hamstring

Warm up
  heel walks
  a skip
  a run
  b skip
  b run (more of alternate high knee extend leg drill)
 
 butt cycle kicks (bring thigh parallel to ground, kick butt, while bringing it under hips and start   with other leg)
 
 high knee drill (slow jog with emphasis on bringing knees as high as possible on each step)
 leg swings (sideways, front and back)
 
  arm mobility drills (forward and back, practice sprint motion arm swings slow, but as far back as possible with other hand near chin)

 ankle mobility stretch
 lances sprinter calf stretch
 leg cycles for hamstring (stand sideways on wall, outside leg, bring knee up so parallel extend bring down and paw back and gradually get faster, same with other leg, by making it the outside leg but facing the other way)

 single calf hop max effort before every run

Workout
  5 x 116m @100%

Cool down
  dorsiflex walk (foot comes forward on the floor, bring toes up and touch floor and step forward and same with other leg, don't know name of this drill, stretches calf)
 
  heel walk 30 sec
  stretch

Comment
The above warm up will be termed the "same" warm up as I do this every day, same warm up, unless I have to make it brief and quick). It was nice day, looked windy, but it wasn't cold it was warm. The warm ups went ok as usual. The runs felt ok, but I was tired a lot so even with 5-6 min rest, I still slight tiredness in me. The first run was good, I felt the workout from yesterday, made my first run stronger, the second run was better as always, and the third was tiring, but still managed a good run, and the last 2 were good, but tired effort run, but didn't prevent me from giving 100% effort and manage a good run. I was thinking later on when I can get under 15 seconds, the place I run, I can increase the distance further more, preferably 200m before hill starts to descend. So will see what's the furthest straight distance up hill before it goes down hill. So I can share the load to 3 reps on 116m and 2 on 200m maybe.

Rating: 7/10 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 10, 2014, 06:55:24 pm
Date: 10/09/2014
Soreness: quads, hips

Warm up
  same

Workout
  3 x 116m @100%
 
  2 x 5 Pistol squats
  2 x 10 push up claps
  2 x 5 unassisted GHR
  2 x 15 eagle spread weighted sit ups
  1 x 10 calf raise jumps
  1 x 10 locked knee calf raise jumps
  1 x 20 single leg lowering calf raise
   
Cool down
  same

Comment
It was a nice day for a run, sunny and cool. The warm ups went good. The runs felt good also, the first was a nice run, felt a bit less stiff than my usual first runs, second was good and resting before third people started to come on the pitch and place markers for their football session, so once they were out of the way, I ran my last run, which fast because of adrenaline and lot of rest I had and was good. The pistol squats were feeling easier, i did them with no hands on left leg which is good, its a mental thing, I have to trust myself to carry it out, right leg too easy and finish off the reps with a jump at the top with the both legs. The push up claps are same, tough as i have a weak upper body, but I see slight definition which is good and the GHR is getting easier now, very less hip tilting, coming back to its original form, might be able to do 10 soon. the sit ups felt good hitting my hips and core the calf raise jumps i did both slight bent knee and with locked knees and finally single leg lowering calf raise don't know the name, you go down slowly on one leg and explosively go up with two legs and you repeat. So a good session overall.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 11, 2014, 02:22:13 pm
Date: 11/09/2014
Soreness: nothing noticeable just usual lower body fatigue pain from the running

Warm up
   same

Workout
   5 x 116m @100%

Cool down
   same

Comment
It was a cold but not very windy day. So had to do warm ups in my coat but did the ME sprints without coat. The warm ups went ok. The runs felt good and fast, the first one felt like I had a fast stride frequency, which felt good and fast, the second was fast equal stride and frequency, the third one was better the forth and fifth even better, they all were good runs, so I felt happy with my session today.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 12, 2014, 01:56:37 pm
Date: 12/09/2014
Soreness: shin little

warm up
   same

Workout
   3 x 116m @100% 30 degree incline hill

   planned for rest of today
     2 x 5-6 Pistol squats
     2 x 10 pushup claps
     2 x 5-6 GHR
     1 x 15 WES (weighted eagle spread situps)
     1 x 15 calf raise jumps locked

Cool down
  same

Comment
It was a nice cool day, the warm ups went well until, there was someone using the pitch playing football, so I decided to go to the steeper hill, as I have already done my warm ups, also decided since I am doing 3 reps to do them all over there The runs were nice and fast. After did my general strength training, I had little time to do it, so did pistol squats and pushup claps went good, did the pistol squats without hand, only used hand when about to fall backwards, the pushups was normal, the ghr was good, there is a point where you can feel if you go past a certain point you will fail, that happened to me on my third rep, I was going down and went past that point and couldn't get up and went down and rested on my head, after had to use help to get back and finish it, then did the second set was good and did the rest only one set. OK session.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 13, 2014, 05:11:18 pm
Date: 13/09/2014
soreness: calf, quads

warm up
  same

Workout
   5 x 116m @100%

Cool down
  same

Comment
It was a slightly cold and breezy day, which became tolerable as the day progressed, it was a tough workout today for some reason, had to crawl through it; in terms of pace till i finished it. the warm up went ok, the first run was pretty good, but after I had became very tired, heavy chest, even when fully rested, there is that slight fatigue you feel in your chest, which wouldn't go away with no matter how many rest, so ran the second, was a little fatigue so the start was a tired run but still strong, but after 30m I sped up to a fast speed I was happy with but would have been happy with a good start also. the third run required more rest, then I ran which was more better, very tired again so lot of rest again, then ran the fourth, which was nice and fast and rested a very long time about 10min for last run which was nice and fast as well, but this workout was brutal, I had get myself motivated to run after a certain amount of rest 6-7 min rest, but was constantly tired after first run, so rest was struggle, it might have been from the high intensity workout yesterday, hill sprints x 3 followed with bw workout. hoping for a better run tomorrow.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 15, 2014, 05:17:06 am
Date: 14/09/2014
Soreness: everything below the knee, less pain on quads and hips and unnoticeable hamstring pain

Warm up
   same

Workout
  5 x 116m @100%

Cool down
   same

Comment
It was a windy day again, mildly cold, the warm ups went well. The first run felt very fast, which is unusual for my normal first runs, which was good, then I got tired, so had to rest about 5 min, than 80% ready for the run, so little fatigue in my chest, second run expected to be faster than first, but made sure the start was excellent and fast until later on, since my focus was avoiding the little fatigue feeling, it got the better of me and got tired during the last third of the run, but maintained it well, but my feet were slightly moving sideways kick the calf of my other leg. Rested better for third, as I have noticed that my procedure for recovery was not correct as when I am tired I breath heavy to recover because of my blocked nose form allergy, so breathing deep in and out reduces my recovery so a longer recovery time, but when I focus on something else ignore breathing, then I recover better, as my body naturally breathes in and out automatically at a better rate than me who breathes in hard and than out, so tried to regulate my breathing, prevent long inhales, just make it normal in and out breaths and that seemed to work better. The third run was very good, getting harder to recover between runs, so have to try regulate my breathing, fourth run was also very good and rested a lot for last run and the last run was very fast that near the last quarter of the run, my body was stumbling forward, but I let it and ran fast forward try keep my speed and high all the way to the end, didn't fall, as it was like a lean, where a majority of the run was backside mechanics, with little front side mechanics. So am happy with the session, looking forward to today session 3 runs followed by strengthening workout, which I like the carry over felt in the next days run.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 15, 2014, 07:06:01 pm
Date: 15/09/2014
Soreness : low intensity lower leg pain

Warm up
   same

Workout
   3 x 116m @100%

   3 x 5 Pistol squats
   2 x 10 push up claps
   2 x 5-6 GHR unassisted
   2 x 15 WESS @ 5KG
   1 x 25 Calf workout
         (15 calf raise jumps, 10 single leg calf lowering)

Cool down
  same

Comment
It was nice day, not hot slight breeze, but the sun was shining so brightly on my face, which made the condition bad, shines at the side of my face when I am running, the first run was good, the second was ok and the third one was ok, all had good starts and ok control, some stumbles. Then rested 30 min before starting bw workout, pistol squats is better I can do it all without holding for left leg now, the push up claps felt stronger, the GHR was very good and comfortable to do 5 it was unbelievable, then the widespread sit ups felt it in the hips and the calf raise mixed workout, after the exercise I was drenched in sweat, after running and then after workout, I am starting to sweat a lot now after workouts, must be due to my eating, as well as the heat today. A good workout day, tomorrow begins hard 5 rep runs, but won't be as bad as the day after workouts the runs feel good.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 16, 2014, 02:23:46 pm
Date: 16/09/2014
Soreness: shins little, hamstring

Warm up
  same (brief)

Workout
  5 x 120m @100% @30 degree incline

Cool down
  stretch

Comment
It was a hot sunny day, I was drenched in sweat at the end of the workout. Another intense workout, I came to my usual training spot, until I saw someone practicing football on the pitch, so I went to an area nearby to do my warm up and then walk to the medium steep hill, to do my workout, I planned to do 3 reps here and then 2 reps back hoping the person is gone, so I arrived at the steep hill, did the first run after a rest, which was nice and fast, but there is always that control and maintaining issue after 80m, so had to control it, tired a lot, on the second run, was also fast and I was even more tired than the last, so after some rest did the third run, It was good at the start too much leaning probably so had to come up a bit after until half way my feet started slipping maybe I was at a steep lean still so had to calm down control and then try running and controlling all the way. Then I rested a while before walking back and when I got back the person was still there, which was unusual, so back I walk finish two more reps, the first which was ok, not bad, a good start, but at the end I nearly felt my feet slipped so I made sure I was running properly in case my feet slip, so it was a controlled running but at about 90% maybe towards the end, rested and did the final run, which I ran, and it was nice and fast and was nicely controlled towards the end, until during the run, I landed my feet in a semi spherical hole like a crater, in the grass, so I nearly stumbled but I controlled myself on the next step and controlled it all the way, so it was a nice and hard session, almost stumbled at the end but didn't.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2014, 05:40:49 pm
Workout Interrupted by Injury

I did my warm ups as usual and after a nice amount of rest I went to do my first run, which didn't feel fast and explosive but felt the stride frequency was not bad, until about 100m in the run, I pulled a muscle/tendon.

The location is behind the knee of the left leg, there are two muscles that stick out behind the knee when you bend your leg at the knee, I pulled the one towards the outside, I can feel it behind my knee a little up my hamstring and slight sore glutes, I think I pulled the iliotibial tract, but i felt the pain on the left side behind the knee of my left leg, it's a little painful right now, a pain rating of about 5/10 its a little painful.

http://www.innerbody.com/image/musc09.html

First time I pulled a muscle running, so the only thing I can think of is RICE treatment, unless someone has suggestions.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 17, 2014, 05:57:35 pm
+1 for the anatomy site, awesome!!!  :goodjobbro:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 18, 2014, 04:26:21 am
any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on September 18, 2014, 05:09:49 am
Yeah that's great, bookmarked
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 18, 2014, 12:41:01 pm
any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.

rest is most important. start with that. ice isn't going to hurt, either. strap a bag of ice or some frozen peas or something on for 10 minutes at a time with 20-30 minutes breaks after. and mostly stay off it. reevaluate in a few days.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 18, 2014, 01:15:23 pm
any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.


rest is most important. start with that. ice isn't going to hurt, either. strap a bag of ice or some frozen peas or something on for 10 minutes at a time with 20-30 minutes breaks after. and mostly stay off it. reevaluate in a few days.

Thanks for the tip, will do. Just finished Icing it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on September 19, 2014, 05:50:54 am
Could be a few things (Baker's cyst, popliteus or meniscus injury) but from what you described most likely a low hamstring pull or tear. Either way, it's active rest for a week or two and then gradual return to sprinting activity. A girl in my squad just pulled her hammy a few weeks ago, but she only missed one session. Because she could still walk and move OK and the pain wasn't too bad (basically a grade one pull/tear), she was on the bike doing HIIT within the first week of injury with upper body stuff, then returned to parallel squatting the next week with slow 400m jogs the next week (two weeks after injury). Last two weeks she's been working up to 70sec 400m repetitions and is doing well. My coach believes in treating these relatively minor injuries aggressively and not missing training, just adjusting. If you start to sit out weeks without doing anything the motivation to come back can just die. So my advice is to follow something like I described IF you can handle it without worsening the symptoms. If you go to a good physio and they diagnose a grade one ham tear then you can go for it. If it's worse or is something else you probably need to be more conservative (upper body only/RICE for the first week or so).
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 19, 2014, 10:30:58 am
Could be a few things (Baker's cyst, popliteus or meniscus injury) but from what you described most likely a low hamstring pull or tear. Either way, it's active rest for a week or two and then gradual return to sprinting activity. A girl in my squad just pulled her hammy a few weeks ago, but she only missed one session. Because she could still walk and move OK and the pain wasn't too bad (basically a grade one pull/tear), she was on the bike doing HIIT within the first week of injury with upper body stuff, then returned to parallel squatting the next week with slow 400m jogs the next week (two weeks after injury). Last two weeks she's been working up to 70sec 400m repetitions and is doing well. My coach believes in treating these relatively minor injuries aggressively and not missing training, just adjusting. If you start to sit out weeks without doing anything the motivation to come back can just die. So my advice is to follow something like I described IF you can handle it without worsening the symptoms. If you go to a good physio and they diagnose a grade one ham tear then you can go for it. If it's worse or is something else you probably need to be more conservative (upper body only/RICE for the first week or so).

Thanks for the detailed reply, I had a feeling you would have experience in dealing with this sort of issue.  There is no obvious swelling in that area so i think you might be right a grade one injury. It feels better, the pain is not that bad when walking. Will try what you suggest, upper body general strength work then try 400m jog next week. I don't know about the bike hiit, would need a bike. but I can do general outline you described. Thanks again.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 20, 2014, 07:30:06 pm
Injury update:
   It feels much better now, when I have my legs bent and I bend over, i feel slight pain when my back is past parallel to floor, I was able to race up some flight of stairs without any noticeable pain, which shows it is healing nicely, I want to start my training monday, but will do a light run tomorrow see how it goes 400m. But i shouldn't rush it to avoid injuring it again.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2014, 01:55:19 pm
Date: 21/09/2014
Soreness: nothing noticeable

Warm up
  quick brief warm up

Workout
   2 x 2 (116m @50-60% followed by 185m @50-60% last 23m it is downhill 10% decline)

Cool down
   heel walks

Comment
I didn't want to remain idle, so did light workout today, it was quite cold outside, light warm up, did first 116m run lightly, could feel tension in the injured spot, but not painful, then decided to run on same spot but a bit further up the hill then the last 23m it went downhill, felt weird running slow and grass a was a little slippery, so running was weird at slow place, but had to reduce pace a little when the injury point starts to increase a little, then I decided to time them the next run and got 19.19 for the 116m and 32.36 in the 185m run. During all runs I could feel the injured spot as LBSS quotes it as "hey, i'm here, just letting you know" it didn't pain but made his presence known.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2014, 07:36:31 pm
Note to self:
A video I was looking for about bounding using skipping as a progression
http://speedendurance.com/2012/07/18/video-how-to-teach-bounding-in-4-easy-steps/

After mastered bounding can progress to speed bounding after acceleration.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2014, 03:00:15 pm
Date: 22/09/2014
Soreness: lower body

Warm up
  a skip
  wall butt kicks
  b skip
  lunge walks
  leg swings
  leg cycles
 
Workout
  1 x approx 430m %10 incline 320m , 10 % 100m decline @50-55%
  1 x 185m @60-70% on same hill with last 25m 10% downhill
  1 x 116m @80-85%
 
  2 x 10 deep atg slow squats
  2 x 10 push up claps
  1 x 10 each leg calf lowering

Cool down
  heel walk
  stretch

Comment
It was a nice day so bought a jumper instead a little chilli as i didn't want to run in my coat, did the warm ups brief. Track markings were gone so had to estimate where I remember them being, I ran the 400m from the outside lane i think at fast jog was comfortable up to 200m until after tiredness started catching up and was tired round the bend and the home straight and instead of finishing at the normal finish but went past up to the goal post where I train, about 30m, first 200m is slight uphill and then round the bend is another little hill, then down the straight is 20m uphill and the rest 100m is slight downhill the same hill I run up. When I finished I was exhausted but no pain in the hamstring, then did the 185m, at 60% and started increasing when I  don't feel pain until about 70% where I could feel tension in that spot so had to be careful then did 116m after rest started at 70% but it feels weird running slower than i usually do, so I started increasing pace up to 85% and ran up to nearly 90% and the run felt good with injury point getting slight tension with very minimal pain, which didn't feel bad, pretty happy with the recovery process, then did the paused squats hoping to see tension in the hamstring joint i injured but i didn't feel anything during squats, then did the push up claps, which was hard and then finished off with calf lowering raise. Stretched with aim of stretching sore point, which I do by bending knees and lean over the injured leg and make sure I do not place too much stress on that point just a little to stretch it a little.

Rating: 5/10

   
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 22, 2014, 05:25:43 pm
wait...what track markings? you were running on a track?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2014, 07:06:27 pm
wait...what track markings? you were running on a track?

remember I said I was running 200m and you asked if I was running on a track as I was running the 200m including the bend and I said that they had painted on the grass the track, that's what I mean by marking, paint that marked the track, but the paint has gone and they have repainted the football pitch over it. So I just guessed where I thought the track markings were.

But hopefully soon, I should be able to get on to a track.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 22, 2014, 07:30:09 pm
oh right, my bad.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 24, 2014, 06:45:28 pm
Date: 24/09/2014
Soreness: lower body
Weight: 145lbs  :personal-record: (never weighed over 10 stones)

Warm up
   a skip
   b skip
   butt kicks
   lunge walks
   leg swings
   leg cycles
   
Workout
   1 x 380m @50% (realised I ran less than 400m today)
   1 x 185m @70%
   1 x 116m @100%

   Deep paused squats 2 x 5
   Speed squats 1 x 20
   2 x 10 pushup claps
   2 x 30 calf raises

Cool down
   stretches

Comments
It was a nice sunny day with a nice breeze. Did quick warm ups, then after did the 400m, which is always hard, when I am not doing it, i'm thinking I can do the 400m, push myself even if I get tired I can always push myself, but when actually doing it, it is soo tiring, I think don't want to do it, I realized after I finished I ran a little shorter than 400m, as I remember curving at the wrong point, but after I was fully warmed up and my legs were like jelly. Then after I did the 185m which is not that hard at 70% effort and then I decided to attempt 116m at 100% I had nice start and felt fast with high stride frequency but the run felt weird, it felt a little jelly when it was cycling. Felt tension in the injured spot but with very minimal pain, so recovery going well. I also weighed myself yesterday, which was 10 1/2 stones, which is good, the heaviest I have ever weighed, welterweight lol, but it has been a while since i weighed myself so i think a majority of that is muscle mass from the sprinting. Then after I did the general body workout, the usual stuff. So overall a good session.

Rating: 7/10   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2014, 02:25:10 pm
Date: 26/09/2014
Soreness: none

Warm up
   a skip
   b skip
   wall butt kicks
   lunge walks
   leg swings
   leg cycles

Workout
   ~400m @50% - felt better less tired than the previous runs
   120m @100% @30-35 degrees incline
   
   Pistol squats 2 x 5
   Push ups claps 2 x 10
   Single leg calf raises 1 x 20

Cool down
  stretch

Comments
It was a nice day, recovery going well, the warm ups went well quick and brief, the pitch was occupied again, so since i was doing the 400m he wouldn't get in the way, then went to the hill to do the steep hill runs, decided to run it 100% felt good, towards the end about 80m+ there was only little pain in the injured area, which was not too bad, then I started the general strength work. The pistol squats was hard at first set but on second set it was much better without holding, push up claps are always a little hard because of my weak upper body, the rest was fine. I will rest the weekends and hopefully should start back to my full intense workout next week.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2014, 02:41:42 pm
Date: 26/09/2014
Soreness: none noticeable

Warm up
  a skip
  b skip
  wall butt kicks
  lunge walks
  leg swings
 
Workout
  ~400m x 1 @50%
  120m x 1 @100% @30 degree incline
 
  pistol squats 2 x 5
  push up claps 2 x 10
  single leg calf raises 1 x 20

Cool down
  stretch

Comment
It was a nice day, nice weather, the warm ups went well, the recovery is going well. The pitch was used by someone practicing football so I could only do 400m around the field and down the side of the pitch. I felt less tired this than the previous runs, maybe I was running a bit slower or I managed a better controlled breathing during the run, which I think was the reason. Then went to the steep hill and did the hill run and tried to do it 100% which went well nice and fast, about 80m into the run there was little pain in the injured spot but not very painful a pain of 1-2/10, but the technique felt good also felt I was dragging and pushing myself forward. Then with the general strength work the pistol squats was hard on first set but was easier on second set, i was a bit rusty as i hadn't done them a long time but got back on track on the second set. the push ups claps were as always a little hard as i have weak upper body, so struggling towards the end. the rest was fine and painful after wards; the single calf raises. Will rest the weekend and should be back to my usual workout next week.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 30, 2014, 05:06:29 am
I wanted to start workout yesterday but caught a cold sore throat, feeling weak, the same old symptoms and feeling sick today also, frustrated but can't do much but rest up until this sickness passes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 01, 2014, 05:40:25 pm
Date: 01/10/2014
Soreness: none

Warm up
  A skip
  B skip
  Butt kicks
  High knee runs
  Lunge walks
  Leg swings - sideways and front ways
  Lance calf stretch
  Mobility stretch
 
Workout
   3 x 116m @100%
   
   Pistol squats 2 x 5 each leg
   Push up claps 2 x 10
   Unassisted GHR 2 x 5
   Weighted Eagle spread sit ups 1 x 10
   Single leg calf raise (2 up, 4 down) 1 x 10

Cool down
  stretch

Comment
First time back to serious training, it was a nice day a cool breeze. The warm ups was short and felt good. The runs felt nice and fast, so it's good that my speed wasn't reduced due to the injury. The start and run and maintenance was very good all the way without any stumbling. Then started the general strength workout, which the pistol squats was good no holding but right leg was too easy. The explosive push up claps was challenging as usual and the GHR was challenging also but managed to complete them and then did 1 set for rest. Good first session.
 :wowthatwasnutswtf:

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 02, 2014, 02:32:26 pm
Date: 02/10/2014
Soreness: lower body

Warm up:
   same

Workout
   5 x 116m @100%

Cool down
   stretch

Comment
It was a nice cool and warm day, the warm up went o.k, the runs were good overall, the first run was fast but not long strides but fast small strides, which felt good and fast. The second run was nice and fast but not fast strides just an even stride length and speed all the way to the end and the third run was good but was tired towards the end and was bit slow towards the end and my quads were very sore, after this my runs just did not feel up to par, my fourth run my foot slipped twice when it striked the ground don't know why, but in the second half I was tiring but not slowing much and then up to the finish point and the last one tried to make it fast but towards the end I was tiring and slowing down a little, been long since I ran 5 times so it was hard but I know as long as I put 100% effort and try best to run with good form even though i slow down towards the end, that doesn't matter much as those runs are the training runs to help me improve.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2014, 05:16:52 am
Date: 03/10/2014
Soreness: calves, hamstring and quads
Fasted: Dawn to Dusk

Warm up
   same

Workout
   3 x 116m @100%
   
   Pistol Squats followed by pushup claps 2 x 6, 10
   GHR unassisted 1 x 3 (cramped calf but still pushed through not enough time)
   Widespread sit ups 1 x 10
   Calf Raises 1 x 10 (2 up and 4 down)
   
Cool down
  stretch

Comment
It was a nice day, fasted that day, the warm ups went ok not bad, the runs felt fast, the first one was fast but towards the end I was trying hard to not lose control as it took for ages to reach the finish so I was approaching the finish slow but maintained it all the way to the finish, the second one felt faster. The third was good also but tiring towards the end. Then did quick general strength main aim to focus on pistol squats which was easy both legs without hands except for the occasional balance issues and the push ups hard as usual. The widespread is good as I feel it in the hips. Then had to quickly finish by fitting the ghr but once I start my calf started cramping so ignored it and continues to do it just 3 reps and try to work the cramp out by standing, then finish with calf raises two leg 2 up and 4 down.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 05, 2014, 08:25:18 am
Date: 04/10/2014
Soreness: none

Warm up
  same

Workout
  1 x 5 x 116m @80-85%
 
Cool down
  heel walks
  stretch

Comment
It was a very wet day as it had rained a lot today so knew to expect a slippery surface, so I had decided to reduce the effort percentage and reduce the rest time, so did the warm ups as usual which went ok, then did 5 runs with only walk back as rest and run again. If I felt I could accelerate and add more effort then I would until I reach the peak of just about to slip, very tired on 5th run, on the 5th run every step my feet slipped backwards so it was more of a backside mechanics run no front side mechanics or very little, so I guess it's good and bad, good to improve backside mechanics and bad, which hopefully isn't that my form may be affected. But a good endurance session.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 05, 2014, 03:19:26 pm
eid mubarak, man.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 05, 2014, 03:55:15 pm
eid mubarak, man.

Thanks mate
 :highfive:

Didn't do much as usual, went out to the park to play tennis for 1 hour, which was fun. So didn't have time to do workouts today returned by walking back 1 hours walk.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2014, 05:34:12 pm
Date: 06/10/2014
Soreness: none

Warm up
   A skip
   B skip
   Wall butt kicks
   Lunge walks
   wobbly leg swings lol
   
Workout
   3 x 116m @100%

Cool down
  heel walks
  stretch

Comment
It was a cold, windy day and it was raining bad, tiny droplets raining fast and it was raining on my face, so I did my warm ups in my coat, wanted to do a quick one but did just about the same without mobility work. I was also expecting to do a few 400m sprints but after testing the slipperiness of the floor it didn't slip so tried first 116m run and I am running against the rain, raining on my face, so I am squinting while running and it was very fast, because of yesterdays light tennis workout, I did not slip not even once and was able to push myself forward with power but rain reduced my vision. Rested and waited to do second run, which was also fast and successful run and the last run was also nice and fast but the strides felt larger and there were moments where I felt that I was going to slip but never did, after the run it was still raining so I went home and end my workout there.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 07, 2014, 04:13:23 pm
Date: 07/10/2014
Soreness: quads (especially left), shins only when pressed

Warm up
   A skip
   B skip
   Wall Butt kicks
   Wide lunges walks
   Leg swings
   mobility drills
   leg cycles
   Lances sprinter calf stretch forgot to do it

Workout
  hill sprints 3 x 120m @30 degree
  2 x 116m @10 degree incline
 
Cool down
  heel walks
  stretch

Comment
It was a cold day and when I walked to the training spot there was a football match that was going on, on the pitch I use to run across, so I decided to go to the next steeper hill to do my workout, I do the warm ups in the new area as usual, which went OK, rested a while before running and I usually  run with the car about 3-4 seconds behind, before I start running up the hill, the lamp posts are about 40m apart, so the first run was good, just tied with the first car to the second lamp post and finish run to the last lamp post, the second run was able to get to the second post before the car/van, which was good also and the third one the car was 4 seconds behind so I was able to get to the finish before the car. Then went to the usual site and it was empty, so I went completed my 2 reps here, which the first one was fast and the second one was faster, so a good session overall.

Rating: 7/10
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 08, 2014, 05:28:42 pm
Date: 07/10/2014
Soreness: quads

Warm up
  same

Workout
  3 x 116m @100%

  Pistol squats 2 x 5
  Push up claps 2 x 10
  Unassisted GHR 2 x 5
  Wide spread sit ups 1 x 10
  single leg calf raises 2 up 4 down 1 x 10
 
Cool down
  heel walks
  stretch

Comments
It was a windy day and the grass was wet, tested it for slippery and it was a little slippery and a quite strong wind, the warm ups went OK, the run were slippery and on top of that there was a strong head wind, which was slowing me down drastically, but I made sure to keep on pushing without giving up. Then the general strength work followed after, the pistol squats were good a little rusty, but on second set it was back to normal, the pushups seemed tough for some reason but managed to get through it, then the unassisted ghr was nice and comfortable, then the wide spread sit ups were as usual and then the single leg calf raises was tough. So an alright days of work, did some resisted runs against the wind followed by some decent general strength workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 09, 2014, 01:59:04 pm
Date: 09/10/2014
Soreness: quads (left upper quad quite sore)

Warm up
  same

Workout
   5 x 116m @110%

Cool down
   heel walks
   stretch

Comment
It was sunny for a little while when I was coming out but it started to get cold and very windy, so had to run in my jumper, the warm up was ok, the first run was a good strong run but as it was a strong head wind I was running into speed was not a concern but my technique, as I knew the wind was slowing me down, during the end I could concentrate on driving my leg down and pushing the ground back, the second was also nice and fast but after the third was tired, so the fourth run was tiring as well and my legs were weak, I convinced myself I would do only 4 and go to the steep hill for one more but after fourth I went back to run the fifth time, I had to rest a lot, my legs were weak, but after running out I was fast to not feel the affect of the head wind much so the last run was fastest run of this session, which was good, so today's session was a resisted run session with weighted vest the jumper lol, so happy with the runs I could concentrate on pushing and driving ground back as wind was slowing me down even though I was pushing 100% effort against the wind and happy with the last run.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2014, 05:47:17 pm
Date: 10/10/2014
Soreness: entire lower body mainly left quad

Warm up
  same

Workout
  3 x 116m @100%
 
  Pistol squats 3 x 5
  Push ups claps 2 x 10
  Unassisted GHR 2 x 5
  Widespread sit ups 2 x 10
  Single leg calf raise (2 up, 4 down) 1 x 10

Cool down
  same

Comment
It was a windy day but calmer than yesterday, took coat in case instead of jumper so I can lay my coat down when I run, the warm ups went OK, the runs were very fast but run felt strange, the first one was fast, the second one was just as fast and the third one was very fast almost reaching the point of stumbling over, but was able to control my speed without over doing it and stumbling, then the pistol squats was good, usual off balance on first rep but accustomed to it, the push ups as hard as usual, the ghr, first rep I failed, but the rest of the reps was done, but the second set I went down as I did on the first rep but was easy, which I discovered it was the placement of my knees on the padding, if placed too forward I would be on the verge of falling over but if placed on the top of the padding or a bit back and it was easy, did the sit ups 2 sets and finished with single leg calf raises 2 up and 4 down, which is very hard. So the session was good.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2014, 01:55:24 pm
Date: 11/10/2014
Soreness: quads
Testing Session

Warm up
  same

Workout
  1 x 400m @75%
  2 x 116m @100%

Cool down
  same

Comment
It was a windy day, I wasn't planning to do any running to do until I was told to go out and go jogging with my younger brother let him vent out all the energy he has, so did warm ups as usual and then did the 400m at a normal fast comfortable pace, then did timed 116m sprints, my brother timed me at the finish line, so the first run it was nice and fast, right until the end, I got distracted by brother, thinking he was going to comment or say something as he hasn't seen me run, so messed up a little then decided to try continue fast run after. The time I got was 15.47, was disappointed was hoping for sub 15 so probably he messed up the timing when starting and finishing and also the mess up so if I hadn't messed up and timed it myself I can probably estimate 15.25 and after my brothers run, I had about 2-3 min rest and ran again and this time I was even faster, I felt very fast but the time I got was 15.72, as I felt fast but my body was not cooperative, so feeling fast doesn't really translate to actual speed, so it was a normal session, not too bad run, I got under 15.5 and tomorrow I will rest and next week I will start usual run without strengthening, it's the speed training phase of the workout, since the days are shorter I plan on doing 3 in the afternoon and 3 in the evening, or something split like that.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 13, 2014, 04:21:55 pm
Date: 13/10/2014
Soreness: quads

Warm up
  same

Workout
   1pm
     - 3 x 116m @100%
   
   5pm
      - could not do workout

Cool down
  same

Comments
I decided to start the split workout today which would result in me running 6 x a day, at 1pm it was raining misty style rain, I could see the wave of rain misty being pushed by rain, that's how concentrated the air was with rain, it was windy also, I decided to time today's run thinking the grass about average slipperiness, so I tested the grass it was little slip, did the warm ups as usual, then after preparing for timed run, I explode out of the block, big slips at the start not stumble slips but feet slip backwards for 2 steps and then outwards my feet slipped back for every step but not very slippery to slip far back just a little slippery to slip my feet back, this happened for every step, the wind pushing from the side until I finished the run, the run felt nice and fast but feet were slipping, the time I got was 15.85, disappointed, but given the slipping I guess it is ok, I can probably average it down, if it was dry and good conditions about 15.25 average, hopefully. The second run was also very fast but still feet was slipping back and then finished the run with a good fast final run. After going home and planning workout at 5pm, it was raining a bit more heavier than this afternoon, which was a let down, so had to cancel the run.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 14, 2014, 04:18:43 pm
Date: 14/10/2014
Soreness: left quad, knee

Warm up
   same

Workout
   1:30pm
      -  3 x 116m @100%

  5:00pm
     light warm up
     - 3 x 116m @100%

  Total: 6 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a wet and light rainy day, so the grass is still slippery, but better than yesterday, the warm ups went well, I am happy with the load as with 5 I have to force myself as for 3 my body happy to do it, all 3 runs were very nice and fast but a little bit slippery especially towards the end. At 5pm back to the field to run again, light warm up, the first run was good, second run was so fast as if I was running down hill, but nearly stumbled half way so third run was fast but made sure to control my run and did not stumble and still ran fast. So I was able to run 6 a day while keeping my CNS refreshed, which is good. Since my quads are very sore after every run, especially lower quads, this is affecting my knees and my knees are sore also top of knee to mid way, which is strange.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 15, 2014, 01:03:14 pm
Date: 15/10/2014
Soreness: quads and knees

Warm up
  same

Workout
   1:30pm 
    - 2 x 116m @100%

   5:00pm
    - did nothing

Cool Down
  same

Comment
It was a windy day and the grass looked dry, so did the warm ups as usual but once I attempted my first run it was slippery, so the run was slow and also my legs felt weak during the run no power provided by the quads and the other leg muscles. The knee pain started flaring up due to the quad pain cropping up. Waited a while and ran a second time, which was a bit better but not good enough and after the pain on my quads and knees were more intense than previously so had to stop for today, don't know why the pain is affecting my knee but will have to rest it, as that is all I can think of before running again.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 16, 2014, 10:57:36 am
Note:
Won't be doing workout out today, as when walking there is slight pain in the lower quads and knee area and felt a little stiff when walking, so take a rest, don't know how long to rest for, for this sort of pain, but will go by feel.  :uhhhfacepalm:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 20, 2014, 07:00:02 pm
Date: 20/10/2014
Soreness: knees

Warm up
  a skip
  b skip
  butt kicks
  lunge walks
  leg swings

Workout
  2 x 116m @100%

Cool down
  heel walk
  stretch

Comment
I had smacked my knee today against the edge of a wall, so it was very painful, but I can still walk, so wanted to test my quads, to see if my knee and quads become sore, so did quick warm up, not the usual, then rested for a little while, timed my first run, it was windy and the start was weak and the run was ok but weak as well, got a time of 16.08. Becoming very hard to get under 15 seconds. Then did second run after to properly test my quads and they were not painful and can commence my training tomorrow, one in the afternoon and one in the evening.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on October 21, 2014, 11:24:42 pm
it's the speed training phase of the workout, since the days are shorter I plan on doing 3 in the afternoon and 3 in the evening, or something split like that.

Wow, it's been a while since I checked up on what you're doing. Doing that split routine you described is really stupid. I don't see the rationale at all. All you'll do is hurt yourself (which you've already done apparently). If you do a high quality 'speed' workout, doing the exact same workout a few hours later is just...really unnecessary for so many reasons.

Second, when are you going to get to the track???? You've been doing this hill training now for nearly 6 months (!!). You've improved somewhat I guess (although with you, trying to assess any improvements is like trying to grab smoke). But hill training is really just for short-term off-season development of power and stride length that CARRIES OVER to flat track work. You can't make it the bulk of your sprinting training, unless your goal is to win the World Uphill 100m Championships. It's just really hard to understand where you're going with this atm.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 22, 2014, 05:05:27 am
it's the speed training phase of the workout, since the days are shorter I plan on doing 3 in the afternoon and 3 in the evening, or something split like that.

Wow, it's been a while since I checked up on what you're doing. Doing that split routine you described is really stupid. I don't see the rationale at all. All you'll do is hurt yourself (which you've already done apparently). If you do a high quality 'speed' workout, doing the exact same workout a few hours later is just...really unnecessary for so many reasons.

Second, when are you going to get to the track???? You've been doing this hill training now for nearly 6 months (!!). You've improved somewhat I guess (although with you, trying to assess any improvements is like trying to grab smoke). But hill training is really just for short-term off-season development of power and stride length that CARRIES OVER to flat track work. You can't make it the bulk of your sprinting training, unless your goal is to win the World Uphill 100m Championships. It's just really hard to understand where you're going with this atm.

Thanks for the advice regarding the split workout not being a good idea. Will just do entire workout in afternoon.

I would like to get this over and done with but getting to a track is difficult due to financial arrangement. But once I get started on gym which will be closer to the track than I can do that with track. But track will only be about 2-3 times a week as it is £3.50 per day to use.

It is short term just building the foundation. I will try the training routine for 1 more month and if I am not under 15 seconds than will start gym and track with hill work in between of just 3 reps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 22, 2014, 09:54:25 am
Date: 22/10/2014
Soreness: none

Warm up
  A skip
  B skip
  Knee raise butt kicks
  Large Lunge walks
  Leg swings
  Lance calf stretch
  leg sprint cycles each leg
  mobility drill
 
  single rep ME calf raise jumps before each run

Workout
  5 x 116m @100%

Cool down
  stretch

Comment
It was a cold day and windy day so decided to run in my cardigan/jumper zip up,  the warm up was ok, a bit rusty, the first run was quite fast from the start but during the run I my knee buckled but kept my cool and continued run all the way, the second was good also better than the last, but during the end I started slowing down, on the third run, my legs felt like jelly during the run and felt weak, don't know why, I just finished a general strength workout, maybe because of my knee is smacked hard, which is painful when searching for it across the knee cap or maybe not, but that was a slow run and same with the fourth run, weak legs during run than a 10min rest before last run which was fast also but towards the end it looked slow, legs felt weak, but cannot tell just by feel, only feel leg during run. So an ok start to the session.

Rating: 7/10
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 23, 2014, 10:59:24 am
Date: 23/10/2014
Soreness: quads, around knees

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day again and a little cold, the ground was dry enough, the warm up was normal, the first run was fast but I was running towards a head wind (wind blowing against me while I run), it was good. The second run was also good as well as well as the third run, couldn't remember much, the fourth and fifth were also nice and fast but before the last run I was feeling sick in the stomach, just like yesterday, not the low sugar dizzy feeling, just sick in the stomach. Legs were not much like jelly this time round, but are tired after the run. I know it's going to be a long painful month, I hope to finish by end of November.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 24, 2014, 10:43:54 am
Date: 24/10/2014
Soreness: quads (quite sore), knee (a little)

Warm up
   same

Workout
   3 x 116m @100% (raining, slippery surface)

Cool down
  heel walk
  stretch

Comment
It was windy day, until I got ready to go outside to do my workout, it started raining, it started light then it got heavier to medium amount rain. the warm up went ok, until when doing the actual runs, it was slippery so a lot of slipping, so decided to make it 3 reps instead, the quads became sore again.

Rating: 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 25, 2014, 02:08:22 pm
Date: 24/10/2014
Soreness: whole legs were major wobbling

Warm up
  same

Workout
  2 x 185m @100%

Cool down
  heel walks
  stretch

Comment
It was a long day, so much stress, had to fix some bikes and search for some stuffs, which I couldn't find until later on, so I decided to skip workout, so after I ate and relaxed for a while, I felt fully relaxed and food full digested, until I saw I still had one hour left so thought of doing 3 x 116m as I don't have much time, so went out and did the warm ups and that went well, until I changed my mind, how about something to increase my endurance, so I decided to run 2 x 185 at 100% as I would run 116m but after the 116m I had to try hard to maintain my run while running to the end and was exhausted towards the end and rested for a long as I have one left, major mental energy required, so rested about 10 mins, then ran again, the thing that kept me going is "this is last run make it count" so I can put 100% into, after my legs were very wobbly, I could have collapsed, but legs held up, in just 2 runs my legs were jelly, so a good endurance workout, so when I see I can't complete 5 reps I will do the 2 x 185m at 100%. an alright session. As LBSS stated, this website is a motivator, when you want to do less, this site would be in the back of my head to make me do more.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2014, 04:11:10 pm
Date: 26/10/2014
Soreness: none

Warm up
   same

Workout
  3 x 116m @100% @10-12 degree incline
  2 x 120m @100% @30-35 degree incline

Cool down
  stretch

Comment
It was a windy day in the opposite direction I was running, so I was running the 116m through a head wind, the warm ups went well, the first run was ok, stumbled a little at the beginning but the second and third were very good, then people decided to play football using the goal post I run through, so I decided to go to the steeper hill and do 2 more runs there and the first run felt fast and so did the second one, I beat a car up to 120m and then lost from there and on second run beat a van all the way lol, so it was an ok session, even though I wasn't thinking of doing anything today because of a test i Had to do but the deadline was 29th so I was fine to do my workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2014, 11:22:21 am
Date: 27/10/2014
Soreness: Quads, calfs

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a nice sunny day and windy, the direction of the wind was against the direction of my running, so my runs were against a head wind. The warm ups felt good especially the a skip, you don't want to only do high knees but you also want to explosively bring it down, the rest were ok. The first run was nice speed with the head wind trying to slow me down. The second run was also good and so was the third but a little slower, then take a long rest about 10 mins, then I ran the fourth and fifth, which was nice and fast, the pain in the knee and calfs were sore and they cause slight pain also in the knee and shins. It was a satisfying session, more satisfying after I have finished lol, because of the after affect of the workout feels nice and fulfilling.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 28, 2014, 12:15:48 pm
Date: 28/10/2014
Soreness: quads

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a nice sunny and windy day, the warm ups went well, but as the wind was blowing against me when I run, which is irritating, but beneficial, was mechanically good, but speed was good because of wind, the same for all the other runs, felt nice. I take my little brother along to do same workout as me to help him lose weight. It was an ok session.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 29, 2014, 12:15:15 pm
Date: 29/10/2014
Soreness: hamstring injury spot, hamstring, quads, calves

Warm up
  quick warm up

Workout
  3 x 185m @70% w/ walk back rest only
  2 x 116m @100% w/ walk back rest only
  1 x ME Calf hops x 20
 
Cool down
  same

Comment
It was a very rainy day and was thinking of doing 3 reps of 116m runs at sub maximal effort, so I went outside and did a quick warm up, it was raining quite a bit, I was still planning on what to do, so after finishing a quick warm up, I decided to do 3 sets of 185m with a walk backs rest only, very hard, on first run the hamstring I injured behind my knee was sore during first run but on the other two runs it was good, but very tiring, then after a rest I did 116m runs hoping for sub max runs but as I tried upping the effort it stood well against the grass and ran it 100% but then I had to walk back and run again at same effort, which I did as it was last run, so persuaded myself to run it, then wanted to do something of 1 set to give it a 3,2,1 style workout, I like calf hops trying to get higher every time I come down to jump up again, it was a bouncy calf hop jumps without pauses between. It was tiring as my legs was sore, but managed 20 reps and it was still raining, so finished my workout knowing I did a good amount of exercise, even though it was raining.  :headbang:

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 30, 2014, 06:11:27 pm
Date: 30/10/2014
Soreness: entire lower leg was sore

Warm up
   same

Workout
   5 x 116m @100%

Cool down
  same

Comment
It was a nice day, the grass was little wet, but not wet enough to be slippery at all, so it was ok conditions, went out with my lil bro again, get him in shape, I also took the opportunity to video myself but I have no batteries, so had to use my mobile phone, which when recording outside is a little dark. Will upload after editing it, zoom in to me running, slow motion after just a few seconds to observe my running form. The warm up went ok, the first run was recorded, it was against a small head wind, the point where I injured myself was a bit sore after the warm up, so legs felt a little stiff and after the first run, which I was trying to run, but some points here and there where I might have lost control of maintaining speed towards the end, but managed to finish it nicely, the second run was good, but there is no pain when I run on the injury point behind the knee, but when I stand still a little sore, third and fourth I raced my bro, he had a 20m head start, I ran ok, but a bit distracted him being ahead sometimes looking back , so I finished it and on the fourth did the race again till the finish, of course I won, was just hard to concentrate while he is ahead looking back, then when I passed him, it was easier to concentrate. I was planning this to be the last run, but I thought I have only one run left, so with just a walk back rest I ran again just to make it five times and my entire lower body was sore, I had to use heat rub all over my legs not including feet. So a nice painful session.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 31, 2014, 07:52:18 pm
Date: 31/10/2014
Soreness: legs

Warm up
  same

Workout
  3 x 116m @100%
  1 x 185m @80%
  1 x 116m @100%

Cool down
 same

Comment
It was a windy day again, but it was nice and sunny, I brought my lil bro with me again, the first run always places the greatest strain on the injured hamstring behind my knee but the other runs, the pain is less painful then the first, the first 3 runs were slow because it was very windy blowing against me, then did the long distance and finished with one more run just to total it to 5 runs, will rest the weekend to rest my hamstring. An ok session, nothing that stood out. I am having my wisdom tooth removed tomorrow, inshallah everything will go alright.

Video of 30/10/2014 - I mistakenly titled it 31/10/2014, when it was yesterdays video.

It was my first run, so legs felt a little stiff, it irritated my hamstring behind the knee of my left leg. I can see my hand comes past my chin, making the elbow angle lower than 90 degrees, something to fix during the warm ups, but you can't get 90 degrees as that would be away from your chin, in front.

http://www.youtube.com/watch?v=s4XI9icKfhI

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 01, 2014, 12:15:23 pm
Wisdom Tooth Removal:
  Just had my wisdom tooth removed, they injected a sedative/anaesthetic twice, to numb my lip and gum, then they place something inside my mouth start jamming it as I can feel the force they are placing in my mouth, in between my teeth and wisdom tooth and pry it out and then I hear it crack and it comes out, I am still awake during the removal, I was expecting sleep sedation, but they didn't, placed a gauze in its place, to bite on then it is finished, the lips and cheek and gum on the right side was completely numb for about 3 1/2 hours, but happy, alhamdulillah, I regained feeling in my lips and then the pain comes in so have to take pain killers. So it was a quick and successful procedure.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 02, 2014, 09:17:45 am
major, major props on finally putting up some video, even if it's a little wobbly. i'll let acole or somebody else comment on it but  :highfive: for getting it up here.

weird they didn't knock you out for your wisdom tooth removal. i got all four out about 6-7 years ago, i was definitely fully anesthetized.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2014, 09:30:19 am
major, major props on finally putting up some video, even if it's a little wobbly. i'll let acole or somebody else comment on it but  :highfive: for getting it up here.

weird they didn't knock you out for your wisdom tooth removal. i got all four out about 6-7 years ago, i was definitely fully anesthetized.

Thanks  :highfive: I wanted to add some sort of video of my training and used my brother to my advantage, lol.

That is what I was expecting, anesthisia to put me to sleep, it was a small dental clinic, the size of a small house, I think they rushed through it, they went to work straight away, like a race to fastest teeth extraction, prying and digging, I can feel the pressure they were placing on my jaw, but I'm glad it is over and done with, now I just wait for the day when it is back to normal, no pain. I guess the pain also kicked in for you after the anesthesia wore off.

Next video, hopefully is on a track.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on November 02, 2014, 08:49:10 pm
Good work on getting a video. Firstly, how have you calculated the gradient of the hill? As in, is it signposted somewhere or have you just done the patented seifuullaah complete random guess as usual? Unless there's some serious distortion going on, I can't see that being 10%. A 10% hill means it's rising in height by 10m for every 100m, and I seriously doubt anyone would put a soccer pitch on such a hill. That would mean the goals at one end are nearly 10m higher than at the other end, which is clearly not the case. The upshot of that is that your times probably aren't as impressive as you'd like.

Technique, there's no glaring errors. You might want to get your elbows driving back more powerfully rather than worrying too much about how far they come up in front. They straighten out as you swing them back rather than maintaining the correct angle. Remember that a shorter lever moves faster, and if your arms can move faster, your legs should follow suit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2014, 06:46:14 am
Hi

It was a random guess, I'm not very sure how steep certain hill inclines are. But I know it is a hill because of the slant when you look at it from the side also from front.

Thanks for the advice regarding my technique will try and get it sorted.  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 01, 2014, 10:35:21 am
Date: 1/12/2014
Soreness: mid hamstring

Warm up: (I had forgotten my warm up routine)
   A skip
   B skip
   Lunge walks
   leg swings
   lance calf hip stretch
   leg cycles
   mobility drills
   
   strides short distance - focus on reduce back arm angle

Workout
   2 x 116m @100%

Cool down
   heel walk
   stretch

Comment
It was a long time since I did workout, so I forgot the routine, on the lunge walks my hamstring cramped up, It was cold outside muddy floor not slippery but soft it sticks to your shoes, windy, the runs were very fast and felt very good. My hamstring a little sore. So had to take it easy on first run.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2014, 03:11:19 pm
Date: 02/12/2014
Soreness: DOMS from yesterday, Quads, Hamstring

Warm up
  same

Workout
  2 x 116m @100%

Cool down
  same

Comment
I had big DOMS from yesterday, so walking was also painful, the condition was just as worse as yesterday, muddy, just by walking it got stuck to my shoe in chunks, Icy cold wind, so did my warm ups nicely, then the runs were nice and fast except for the parts where I slipped especially on the second run where I tripped alot, which disturbed my running pattern but did not fall so had to gather myself and continue running. Very cold.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2014, 05:05:12 am
-----------------------------------------------------------------------------------------------------------------------

This post official marks the end of the intensive hill workout. Now I am trying to arrange a schedule to go to gym and track. The hill runs would be 2-3 runs when not going to gym, keep it light to allow recovery from gym. while gaining the benefits of hill runs.

START PHASE 2
---------------------------------------------------------------------------------------------------------------------
 .-----------------.
| COMPLETE ! |  <- OFFICIAL SEAL
 '-----------------'
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2014, 05:12:32 am
This is what I was planning for Phase 2 - Strength Training

Just a rough plan on what I would like to do.

Monday, wednesday & Friday

Sprints on Track
  2 x 100m
  1 x 200m

Gym
  Squats 3 x 5 - 6
  Paused Squats 2 x 5 - 6 
  Bench Press 3 x 5 - 6
  Clean grip Deadlifts/RDL
  Single leg hyper (if available)
  Calf raises 2 x 10

Subject to changes
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 09, 2014, 09:22:57 am
MORE. SPRINTING. VOLUME.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on December 09, 2014, 10:13:32 am
MORE. SPRINTING. VOLUME.

Man, go back to the end of the line, you are cheating!!!

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You NEED to step your game up, 2 sprints per training day won't get you anywhere.

I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

Why-the-FUCK are you back to 2-3 sprints per day?

:derp:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2014, 01:51:47 pm
MORE. SPRINTING. VOLUME.

From what you are saying, the only thing I need to increase the volume of is the sprint. I Don't have to do 5 runs anymore, as I have dropped my time by 2-3 seconds, which toddday advised to 5 runs everyday.

I didn't expect the sprint volumes to be high if I am doing weight lifting straight after, that's why I was a bit cautious in not doing too much sprints, that I would be too tired for weight lifting.

So, how about:

2 x 200m
3-4 x 100m

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2014, 01:56:08 pm

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

I think I can run the 100m under 14 seconds, as I was able to reduce my training time down by 2-3 seconds. So I am finished with that workout.

You NEED to step your game up, 2 sprints per training day won't get you anywhere.

I agree, just need direction. So 2 x 200m, 3-4 x 100m seems fair.

I feel the need to remind you of this post. In fact, it should be in your sig:

Listen to acole.  You have the cautiousness of an extremely fast masters athlete at the end of the season with the speed of a 14 year old girl.   If you can't run 100m in under 14 seconds then a good workout for you is to try to run 100m under 14 seconds.  5-10 times.  Every day.  Deciding not to compete until you are "fast enough" is deciding to give up.

You've gotta bump up the training man. I know you were fasting awhile ago but come on, get those reps back up. You don't realise how hard you have to push your body for even the most minimal speed gains. Also, please clarify your competing situation again. Are you in season? Are there meets on atm?

I agree. I just thought that because I have started a sprinting and weight lifting routine and thought the volume shouldn't be that high.



Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on December 09, 2014, 06:18:03 pm
I think I can run the 100m under 14 seconds, as I was able to reduce my training time down by 2-3 seconds. So I am finished with that workout.

How do you know? Again, you've got to get rid of this hazy bullshit. Athletic training HAS to be crystal clear. Generally, good coaches will know what their athletes will run for a given meet within 0.2sec for the 100m. But they're not oracles: they are constantly measuring and timing things and combined with the eye test, this will give them an accurate gauge of current performance and more importantly, which direction the training program should be going.

It's great you're finally going to the track after your 8 month (!!) hill training phase. But before you devise any plans you should do a test week. Do it properly with a measuring tape and video. Film everything if you can. Get your brother to help you. Here's what you should do:

Mon: Power test

Max broad jump (have 4-5 attempts)

Max standing vertical jump (4-5) - measure a target and jump at it OR film it and we can estimate

5 consecutive DL bounds for distance (start about 10m away from the long jump pit)

Tues: Speed test

This is important. You're going to do a flying 60m test and you need to get the times for both 0-30m and 30m-60m. You'll start with a 20m lead-in before you hit the 0m mark. So it's 80m total with cones or marks at the -20m (start), 0m, 30m and 60m points. Get this on film so you can time it properly.

Warm up really well and do a few high speed run-throughs in spikes over 30m.

2-3x flying 60m test (if the second one feels good leave it there)

12mins rest (stay warm)

Then run a 180m sprint at 100% from a stand. You can either video this or get someone to time it manually.

Wed: Strength test in the gym

Warm up on the track as you normally do

Either max bench  - start with an easy 5 reps, then an easy 3 reps, then about 3-4 singles working up to failure (have a spotter) OR max pushups

Max pullups

Max V-situps

Then do one set of squats/RDLs/ham curls with an easy weight and leave.

Thurs: rest

Get a good hot bath and stretch in.

Fri: Fitness test

Warm up as usual

1200m time trial - 3 laps, go hard!

From this you'll get a really good idea of how fast you are and where your weaknesses are, then we can plan a good program for you.

Now it's really important that you actually DO all this properly! Ask if you have any questions. Don't wimp out and modify it in any way, even if you're tired. It's meant to be a tough week, but if you can get through it and do it well then you'll prove you can stay committed to a proper program.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 09, 2014, 06:44:23 pm
what acole said. one thing: if there's no jump pit, or it's covered over (the one at the track where i go is always covered) then just do the jumps anyway. you won't go quite as far at the end but that's okay.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mutumbo000 on December 09, 2014, 11:04:26 pm
I think I can run the 100m under 14 seconds, as I was able to reduce my training time down by 2-3 seconds. So I am finished with that workout.
It's great you're finally going to the track after your 8 month (!!) hill training phase.

 :trolldance:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 10, 2014, 08:48:07 am
I think I can run the 100m under 14 seconds, as I was able to reduce my training time down by 2-3 seconds. So I am finished with that workout.

How do you know? Again, you've got to get rid of this hazy bullshit. Athletic training HAS to be crystal clear. Generally, good coaches will know what their athletes will run for a given meet within 0.2sec for the 100m. But they're not oracles: they are constantly measuring and timing things and combined with the eye test, this will give them an accurate gauge of current performance and more importantly, which direction the training program should be going.

It's great you're finally going to the track after your 8 month (!!) hill training phase. But before you devise any plans you should do a test week. Do it properly with a measuring tape and video. Film everything if you can. Get your brother to help you. Here's what you should do:

Mon: Power test

Max broad jump (have 4-5 attempts)

Max standing vertical jump (4-5) - measure a target and jump at it OR film it and we can estimate

5 consecutive DL bounds for distance (start about 10m away from the long jump pit)

Tues: Speed test

This is important. You're going to do a flying 60m test and you need to get the times for both 0-30m and 30m-60m. You'll start with a 20m lead-in before you hit the 0m mark. So it's 80m total with cones or marks at the -20m (start), 0m, 30m and 60m points. Get this on film so you can time it properly.

Warm up really well and do a few high speed run-throughs in spikes over 30m.

2-3x flying 60m test (if the second one feels good leave it there)

12mins rest (stay warm)

Then run a 180m sprint at 100% from a stand. You can either video this or get someone to time it manually.

Wed: Strength test in the gym

Warm up on the track as you normally do

Either max bench  - start with an easy 5 reps, then an easy 3 reps, then about 3-4 singles working up to failure (have a spotter) OR max pushups

Max pullups

Max V-situps

Then do one set of squats/RDLs/ham curls with an easy weight and leave.

Thurs: rest

Get a good hot bath and stretch in.

Fri: Fitness test

Warm up as usual

1200m time trial - 3 laps, go hard!

From this you'll get a really good idea of how fast you are and where your weaknesses are, then we can plan a good program for you.

Now it's really important that you actually DO all this properly! Ask if you have any questions. Don't wimp out and modify it in any way, even if you're tired. It's meant to be a tough week, but if you can get through it and do it well then you'll prove you can stay committed to a proper program.

Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on December 10, 2014, 07:20:57 pm
Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc

No. No, no, no, no, no. You HAVE to go 100%. That's the only way we'll know where your fitness is. Seriously, my coach loses his shit when he can tell people aren't trying in the fitness tests. You might think I'm being pedantic but trust me, if you have any ambitions about truly getting faster than a competitive 50yo masters athlete then you've got to train hard even in the non-sprinting parts of training! This is a turning point for you: you can either do these tests really hard and get some traction moving into your next phase or you can wimp out as usual. If that happens, seriously, think about playing croquet or something easier. Take heed from Johnnie Cochran's T&F coach brother: if you can't commit, you must quit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 11, 2014, 06:45:39 am
Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc

No. No, no, no, no, no. You HAVE to go 100%. That's the only way we'll know where your fitness is. Seriously, my coach loses his shit when he can tell people aren't trying in the fitness tests. You might think I'm being pedantic but trust me, if you have any ambitions about truly getting faster than a competitive 50yo masters athlete then you've got to train hard even in the non-sprinting parts of training! This is a turning point for you: you can either do these tests really hard and get some traction moving into your next phase or you can wimp out as usual. If that happens, seriously, think about playing croquet or something easier. Take heed from Johnnie Cochran's T&F coach brother: if you can't commit, you must quit.
When I mean 100% I mean running it all out like in the 100m, I can't even run 400m all out.
Unless by 100% you mean don't run top speed but run it hard around 70-80% of top speed and maintain that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on December 11, 2014, 07:47:42 am
Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc

No. No, no, no, no, no. You HAVE to go 100%. That's the only way we'll know where your fitness is. Seriously, my coach loses his shit when he can tell people aren't trying in the fitness tests. You might think I'm being pedantic but trust me, if you have any ambitions about truly getting faster than a competitive 50yo masters athlete then you've got to train hard even in the non-sprinting parts of training! This is a turning point for you: you can either do these tests really hard and get some traction moving into your next phase or you can wimp out as usual. If that happens, seriously, think about playing croquet or something easier. Take heed from Johnnie Cochran's T&F coach brother: if you can't commit, you must quit.
When I mean 100% I mean running it all out like in the 100m, I can't even run 400m all out.
Unless by 100% you mean don't run top speed but run it hard around 70-80% of top speed and maintain that.

No, I just mean run it at 100% effort, not 100% intensity - that would be insane. Obviously you can't run it like a sprint. Just make sure you have nothing left at the end, go out hard like you would for a 200m/400m, then settle into a good pace and hold it. Don't let up, maintain the pace and sprint to the line. You should be aiming to run each lap around 85-90sec I'd say.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 11, 2014, 08:26:51 am
Thank you soo much, Will try and do those.

The one I fear the most is on friday, 1200m 3 laps go hard, I won't be able to do 100% but I will try find a good strong pace.

Will see if I can find a week, where I can do all of these in a track or a gym.

I don't have any spikes either, I can only get them online, will have to find one at a reasonable price.

Have some planning to do. But all seem doable, but I feel I may get tired in the middle of the 1200m run and then I will probably move at a walking pace.

pc

No. No, no, no, no, no. You HAVE to go 100%. That's the only way we'll know where your fitness is. Seriously, my coach loses his shit when he can tell people aren't trying in the fitness tests. You might think I'm being pedantic but trust me, if you have any ambitions about truly getting faster than a competitive 50yo masters athlete then you've got to train hard even in the non-sprinting parts of training! This is a turning point for you: you can either do these tests really hard and get some traction moving into your next phase or you can wimp out as usual. If that happens, seriously, think about playing croquet or something easier. Take heed from Johnnie Cochran's T&F coach brother: if you can't commit, you must quit.
When I mean 100% I mean running it all out like in the 100m, I can't even run 400m all out.
Unless by 100% you mean don't run top speed but run it hard around 70-80% of top speed and maintain that.

No, I just mean run it at 100% effort, not 100% intensity - that would be insane. Obviously you can't run it like a sprint. Just make sure you have nothing left at the end, go out hard like you would for a 200m/400m, then settle into a good pace and hold it. Don't let up, maintain the pace and sprint to the line. You should be aiming to run each lap around 85-90sec I'd say.

Ok, that makes sense.

This is the gym where I will probably be going because it is cheap
http://www.thegymgroup.com/equipment/

That's about it.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 11, 2014, 08:32:25 am
australians know who johnnie cochran is?
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on December 11, 2014, 09:43:24 pm
australians know who johnnie cochran is?

Yep, mainland Australia got TV in 1995 just in time for the trial. Before that we had to ride our kangaroos down to the local post office to get the news headlines via telegraph.

 :trollface:
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 11, 2014, 11:58:31 pm
australians know who johnnie cochran is?

Yep, mainland Australia got TV in 1995 just in time for the trial. Before that we had to ride our kangaroos down to the local post office to get the news headlines via telegraph.

 :trollface:

hahahahahaha, fair enough. i just didn't think anyone outside the states cared about OJ simpson. shows my provincialism, i suppose.

i watched the white ford bronco chase live. came on during a basketball game. i was at my grandparents' house and remember being kind of pissed that the game was being interrupted but also being glued to the tv and vaguely understanding that something very important and strange was happening. that whole episode was bananas. espn did a good documentary about it a couple years ago: https://www.youtube.com/watch?v=8l3qXxBaB_o.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2014, 07:29:40 pm
I always jump as high as I can wearing rubber slippers, but only using my ankles, without knee bend, I bounce as high as I can on every jump using my arms and decided to measure it and it was 21", which is not that bad. It wasn't an official test just a random measurement as I was close to hitting my head on the ceiling which is 27" from my head.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 22, 2014, 08:10:55 am
I was thinking to do it is this week but they are closed on Wednesday to Friday and new years day so will try next week.
Title: Success!
Post by: seifullaah73 on December 29, 2014, 03:06:54 pm
Success, I finally got to a track, I had to pay £3.60 and since it was icy and cold the track was empty and all to myself  :P lol.
So that was good and also the sand was only covered by some material, which I could unravel to get to the sand.
When I arrived I brought my sisters to do the filming, the track guy at reception said no photography or filming so it had to be secret filming lol  :ninja:
But it was at a comfortable paced and the guy only occasionally over looked us to make sure we didn't do anything wrong and left, so I told my sister to film in a place that was hidden from the cameras.

Test Day 1 - Power Test

Warm ups: Just did some mobility stretch i,e, ankle, hip, glutes, hamstring

Broad Jumps
I tried my best, on the second jump I tried so hard landed in front of my body and the floor was a little slippery I slipped. I did the jumps with my front of my foot behind the measuring line.

Measurements (back of foot - front of foot)

1st Jump: 2.3m - 2.6m
2nd Jump: 2.4m - 2.7m
3rd Jump: 2.2m - 2.5m
4th Jump: 2.4m - 2.7m
5th Jump: 2.4m - 2.7m
6th Jump: 2.4m - 2.7m
7th Jump: 2.4m - 2.7m

http://www.youtube.com/watch?v=Z7bOTxxKGQ0


Standing Vertical Jump
Since I had the camera had to be out of view of the surveilance cameras the videos is quite far but I did it in front, all you have to know is that the top of the bar is 9' 7 as a reference point, I recorded my first jump and the others I had my sister go up and hand a measure tape down and measure my reach when I jump.

Measurement:

1st Jump: unknown as was recording
2nd Jump: 9'1
3rd Jump: 9'2
4th Jump: 9'2

http://www.youtube.com/watch?v=nqCSh1oMU14

5 Consecutive DL Bounds
I could remove the covering for the long jump pit, which made my jumping more safer and less painful so I could jump all out in the pit. I recorded both attempts as I wanted to try better in the next attempt.

Measurement: (from the start of the sand pit, back of foot - front of foot)

1st Jumps: 1.3m - 1.6m
2nd Jumps: 1.5m - 1.8m

http://www.youtube.com/watch?v=XMPJ-Gyq2Jo

http://www.youtube.com/watch?v=iKGI_zgTsZo


So that was the last workout for the day, did some cool down stretches and left. Day 2 next for tomorrow insha allah.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 29, 2014, 05:05:00 pm
fwiw back of foot is the standard, front of foot doesn't matter. good on ya for getting to the track. not much to say about the vids except that you are, unsurprisingly, even less explosive than i am and i'm toward the bottom of active posters. looks like you need more power, more strength. you definitely need to change up how you approach working out, you've been doing the same thing forever now and it's not making you all that much faster.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 30, 2014, 05:48:50 pm
A day of failure, everything just went wrong, today i had a meeting at 9:30am so I decided to go there and wait for my sisters there but at 11am they were still asleep had to come home and go with them, we arrived it was closed until 3:30pm, so we arrived late.

So have planned to do 2 tomorrow, no meeting so will make sure they wake up and go to the track and then after go to the gym.

fwiw back of foot is the standard, front of foot doesn't matter. good on ya for getting to the track. not much to say about the vids except that you are, unsurprisingly, even less explosive than i am and i'm toward the bottom of active posters. looks like you need more power, more strength. you definitely need to change up how you approach working out, you've been doing the same thing forever now and it's not making you all that much faster.

thanks for the feedback, this is what I was thinking from the videos also, less explosive.
will see my flying 60m sprint to see if it has improved my speed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 01, 2015, 08:26:46 am
Semi failure and success.

It was very cold and the track where I ran the 180m had frost on the ground until 3/4 round the bend and it was icy cold and windy.

I did my regular warm up I normally do but with the addition of tuck jumps and ankle hops before running, the warm ups felt good.

Warm Up
  same

Flying 60m
did exactly as acole prescribed I had cones at 20m as there was a line for 0m, cone at 50m and then at 80m, my aim was explode out accelerate up to 20m mark and maintain it all the way.

Measurement:

1st Run: 50m - 6.45m
               80m - 11.38

2nd Run (according to video, as my sister had to do recording instead of measuring) time from video, which is quite hard because of angle.
               20m - 2.97
               50m - 5.90
               80m - 10.8

The 2nd run gives me a flying 60m of 7.83s, which I am quite happy with.

http://www.youtube.com/watch?v=6M3cjWHWzUk

As you can see that my start is very slow it's more like I get up from the start position and then run instead of exploding out and running. So if I had a proper start it would be 0.5 seconds faster.

But with 180m as you will see, I was fast on the go as it was from a stand start rather than from a 3 point start.

180m Sprint
As it was icy cold with frost on the floor, 3/4s of the bend and the entire 100m on the other side is covered in frost, but I checked there was not alot of slipperiness on the frost. I think that's why there might have been apprehension with my flying starts because it was wet the floor because of the frost.

Measurement:
1st Run: 25.72

http://www.youtube.com/watch?v=F-2X_sFRZUQ

So, I am sort of happy with the timings and my performance considering it was in the morning with a lot of ice and frost on the floor and it was a little windy and very cold, icy cold.

I couldn't do the gym as when I went there they said they were closing in 10 min because it was new years eve so I will do the bodyweight workout on saturday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on January 02, 2015, 01:14:27 am
Good stuff. Keep it up and I'll comment once you've done everything.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 02, 2015, 05:46:34 am
Today I will do strength test as its my mums birthday so my mum needs my bus pass so I will go do my 1200m tomorrow.

Good stuff. Keep it up and I'll comment once you've done everything.

Thanks, look forward to it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 02, 2015, 11:46:55 am
Test Day 3 - Strength Test

Pushups: 40

Pull ups: 11

V-Sit ups: these are hard in terms of bring my leg while keepit straight above while at the same time bring my arms straight towards my legs as well, so sometimes my legs would not be straight enough and 45 degree to the floor: 30

Squats (little brother on my shoulder, it was heavy): 3

Bodyweight Hamstring Curls Unassisted: 5

RDL (Avisheck style, I used a folding bed, with my brother on it): 5

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 04, 2015, 03:06:47 pm
Final Day - Didn't record it just got it timed, it was as bad as I imagined it it to be.

Warm ups
   A skip
   B skip
   Butt Kicks
   Lunge walks
   Light warm up

Dreaded 1200m
   I started the 1200m at a good pace and then thought I was not at a good pace, so increased my pace and maintained it nicely until the 400m stretch I was tired and was thinking 'oh man I started too fast' and I was slowing and was thinking stop and start again but I wouldn't let my body follow and I actually just continued running past the line, it was soo cold, I was already tired and I just started the second lap and I was thinking a lot of things, what if I stop and then rest continue running, they won't blame me, but I just would not let my body listen to my thinking, I approach 700m bend and I don't pay attention I am just running in a dead state trying to not let my body slow down just continue at that pace, then I am approaching the final lap and am struggling to find a way to keep going so I just blank everything out and just run, tired, dead and just dragging my body and my hands are becoming numb my mouth becoming numb, its freezing cold, I approach the 1000 straight and saying let me just get to the bend and then after once on the bend I am excited I am not going to give up and sprinted the final straight up to 1200m, after I was dead my entired legs was aching, glutes, calfs, quads, hamstring, feet my hands are numb, lips cold and numb but am soo happy that I just ran 1200 without stopping and at a constant pace, I don't know how but my body would not let up would just continue dragging the dead body but will not stop, it was very very hard, I had to rest for a long time and then after since my brother came as well I gave him a race after, was fast and beat him to 70m, did a stand start.

I just cannot say it enough, I was soo tired after the 400m I don't know how I dragged myself continuously the rest 2 laps, but happy I did.

Measurement:
 
  1st Lap: 1:24.96
  2nd Lap: 3:12.24
  Final Lap: 4:53:54

No, more, next time I will run it slower start pace, lower intensity.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on January 06, 2015, 12:06:37 am
OK so here are your results then:

Broad jump: ~2.4m

Highest touch: 9'2'' --> need your reach to calculate SVJ but it looked maybe around 20-22''

5 DL bounds: 11.5m

Flying 60m test:
20m - 2.97
50m - 5.90 --> is this meant to be a 6.90? Otherwise you're running a 2.93 30m split, followed by a 4.9 split...would make more sense to be a 3.93 and a 3.9
80m - 10.8

180m: 25.72sec

1200m: 4:53.54

Pushups: 40 // Pullups: 12 // V-situps: 30

Firstly, well done for doing everything. Here's how I'd rate it all if I were a coach:

Power: average to low --> broad jump: average to good // SVJ: low // 5 DL bounds: low

Speed: average --> flying 30m @ ~3.9-4.0 is not elite pace (for example, I run ~3.2-3.3 for ~12sec 100m FAT), but you maintained an approximately even split for the two flying 30m segments, which is good.

Fitness: average --> 180m was slow, indicating a lack of speed endurance atm (no surprise as you haven't been running far enough to improve your lactic threshold), although conditions didn't sound too good. The 3 lap test wasn't too bad, good work getting under 5mins.

Strength: hard to measure exactly because we couldn't see your form, lighter guys can knock out a lot more bodyweight reps, but 40 pushups and 12 pullups sounds pretty fair. It seems like you have decent strength endurance.

If you were to go out and run a 100m FAT tomorrow, based on these results I'd estimate you'd run about ~13.3-13.4 sec. You definitely have improved your speed to potentially a 13.0 level, but I'd say your fitness in the last 40m would slow you down. Your 200m wouldn't be pretty, maybe around 28.0 Again, you'd need to improve both your top-end speed and fitness a lot if you wanted to run a fast 200m.

Moving forward, you have to ascertain if you can train at the track and gym regularly. Your hill sprint program won't get it done if you really want to improve from here because they won't train your biggest weaknesses directly. I can give you workouts to do but it's really if you have the facilities to do them in. Also, joining a group again would be HUGELY beneficial for you.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2015, 08:32:11 am
OK so here are your results then:

Broad jump: ~2.4m

Highest touch: 9'2'' --> need your reach to calculate SVJ but it looked maybe around 20-22''


Thanks for the feedback. I will answer your questions in order you presented them.

My reach last time I calculated is 7' - which is 84, which would bring my SVJ to 26"

Quote
5 DL bounds: 11.5m

Flying 60m test:
20m - 2.97
50m - 5.90 --> is this meant to be a 6.90? Otherwise you're running a 2.93 30m split, followed by a 4.9 split...would make more sense to be a 3.93 and a 3.9
80m - 10.8

As for the second timing of the flying 60m as whether it is 5.93 or 6.93. I timed based on the video and it was 5.93, but would appreciate if you could time the run in the video and give your results and I will go with that.

Quote
180m: 25.72sec

1200m: 4:53.54

Pushups: 40 // Pullups: 12 // V-situps: 30

Firstly, well done for doing everything. Here's how I'd rate it all if I were a coach:

Thanks, I value your opinion as sa coach.

Quote
Power: average to low --> broad jump: average to good // SVJ: low // 5 DL bounds: low

Speed: average --> flying 30m @ ~3.9-4.0 is not elite pace (for example, I run ~3.2-3.3 for ~12sec 100m FAT), but you maintained an approximately even split for the two flying 30m segments, which is good.
Fitness: average --> 180m was slow, indicating a lack of speed endurance atm (no surprise as you haven't been running far enough to improve your lactic threshold), although conditions didn't sound too good. The 3 lap test wasn't too bad, good work getting under 5mins.

Strength: hard to measure exactly because we couldn't see your form, lighter guys can knock out a lot more bodyweight reps, but 40 pushups and 12 pullups sounds pretty fair. It seems like you have decent strength endurance.

If you were to go out and run a 100m FAT tomorrow, based on these results I'd estimate you'd run about ~13.3-13.4 sec. You definitely have improved your speed to potentially a 13.0 level, but I'd say your fitness in the last 40m would slow you down. Your 200m wouldn't be pretty, maybe around 28.0 Again, you'd need to improve both your top-end speed and fitness a lot if you wanted to run a fast 200m.

Moving forward, you have to ascertain if you can train at the track and gym regularly. Your hill sprint program won't get it done if you really want to improve from here because they won't train your biggest weaknesses directly. I can give you workouts to do but it's really if you have the facilities to do them in. Also, joining a group again would be HUGELY beneficial for you.

That is where the problem lies if I will be able to get to a track on a regular basis, this time it was just a one off thing to test myself. But I guess you would be correct in my timing.

I was hoping for some gym training as my sprint start was terrible as evident from the video.

If I was in Uni than joining a group was a possibility it was close by and I was part of an athletics group but now it really is not possible due to location and time.

Thanks for the feedback really appreciate it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on January 06, 2015, 08:50:33 am
7' reach?!?! you don't look that short...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2015, 01:15:57 pm
7' reach?!?! you don't look that short...

Lol, I am 5'9 but measured my reach to be 7' will retest.

EDIT: Just measured it standing sideways to the wall and it was 7'4 when I reach out high

So Acole was correct my vert is 22"
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on January 06, 2015, 02:47:58 pm
yeah that makes much more sense.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on January 07, 2015, 07:59:44 pm

As for the second timing of the flying 60m as whether it is 5.93 or 6.93. I timed based on the video and it was 5.93, but would appreciate if you could time the run in the video and give your results and I will go with that.


Well you timed it very wrong haha. Man, for an engineer you really have serious problems measuring things. But you don't even need to time it to know it can't be right, a 5.93 50m from a three-point start would be world class.

That is where the problem lies if I will be able to get to a track on a regular basis, this time it was just a one off thing to test myself. But I guess you would be correct in my timing.

I was hoping for some gym training as my sprint start was terrible as evident from the video.

If I was in Uni than joining a group was a possibility it was close by and I was part of an athletics group but now it really is not possible due to location and time.

Thanks for the feedback really appreciate it.

Well, do your best, but know that if you really want to improve, the training has to become more complex. I think the advice T0ddday gave you in your sig has become outdated. It wasn't wrong at the time and you seem to have improved from then by following it, but IMO if you want to get to a competitive sprint level from here you need specific strength and speed training that you just can't do on a soccer pitch. But then again, you're never very clear on whether you actually WANT to compete. Just decide on your goals and how badly you want to achieve them.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 09, 2015, 02:57:50 pm

As for the second timing of the flying 60m as whether it is 5.93 or 6.93. I timed based on the video and it was 5.93, but would appreciate if you could time the run in the video and give your results and I will go with that.


Well you timed it very wrong haha. Man, for an engineer you really have serious problems measuring things. But you don't even need to time it to know it can't be right, a 5.93 50m from a three-point start would be world class.

lol, you're right man, I just checked Usain bolt's split timing in 08 london olympics he got 5.66, the angle was difficult with the finish line.

That is where the problem lies if I will be able to get to a track on a regular basis, this time it was just a one off thing to test myself. But I guess you would be correct in my timing.

I was hoping for some gym training as my sprint start was terrible as evident from the video.

If I was in Uni than joining a group was a possibility it was close by and I was part of an athletics group but now it really is not possible due to location and time.

Thanks for the feedback really appreciate it.

Quote
Well, do your best, but know that if you really want to improve, the training has to become more complex. I think the advice T0ddday gave you in your sig has become outdated. It wasn't wrong at the time and you seem to have improved from then by following it, but IMO if you want to get to a competitive sprint level from here you need specific strength and speed training that you just can't do on a soccer pitch. But then again, you're never very clear on whether you actually WANT to compete. Just decide on your goals and how badly you want to achieve them.

Yes, that is what i need specific strength and speed training, what do you think should be my next program. I will do some research.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 07, 2015, 11:47:06 am
Warm ups: single leg glute bridges, ankle calf mobility drill placing balls of feet on wall and leaning forward to stretch the calf
I then did hip mobility drills and stretches and hamstring mobility lean over stretch.

Squats, starting from no weights, then 20kg, 30kg x 3 (a little struggle), 40kg x 0 failed
Front squats, empty, 20kg x 2-3 wrists hurt alot after, 30kg a little struggle, 40kg x 1 it was a struggle a little lean forward but not too much the weights fall of so i guess not bad lean, and managed 1. After I felt good to try 40kg squat again, it was much better like 30kg, so I guess the max would be at 50kg I would fail there. The squats are deep squats. After I did the deadlifts, which I never let my shoulders roll down, I always keep them back and managed up to 70kg.

Before I could do 40kg's easy even pause but after no lifting it has become hard. But never did 40kg front squats. never did front squats, knew how to do them but never ever did them.

Squats 50kg fail
Front Squats 40kg x 1
Deadlifts 70kg x 2-3

My Legs being bigger than my upper body making squats hard is so annoying and need to find a way to improve or if not possible then look for an equivalent alternative, which I doubt any other workouts that target same area as squat exits
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on February 08, 2015, 10:45:05 pm
post vid of squats. i do not believe that you can't squat 40kg.

also, welcome back. where you been at?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 09, 2015, 09:59:25 am
post vid of squats. i do not believe that you can't squat 40kg.

also, welcome back. where you been at?

I have started a volunteer job at teaching, cannot find any jobs in engineering and also doing a teaching course as well.
so I am busy the whole week except weekend, so i went to gym on weekend. in the meantime I have been having a chat with a coach on coming up with my next program, most probably strength oriented workout.

I couldn't do 40kg, but after front squatting 40kg, I was able to squat 40kg, but I think I won't be able to squat 50kg.
I can try post a vid of that?

I just suck at squats when it gets heavy, my body just can't comprehend how it will be able to squat it. but I attempt it nevertheless and fail.
thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2015, 05:22:50 pm
this is going to be my workout, something like this.

A-march, a-skip, and a-run 2 x 25 yds each
 
30 meter sprints x 4 reps (from 2 point stance, alternate lead legs)
 
ankle jump: 3 x 8
 
tuck jump 3 x 8
 
dumbell bulgarian split squat: 3 x 6-8
 
leg curl: 3 x 6-8
 
Do 30 meter sprints only for a month or so until you see a pretty good improvement in
your times.  Then do the same thing but extend the sprint distance out to 60
meters.

a low level strength workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on February 10, 2015, 06:24:36 pm
looks okay, suggest more sprint volume though. like start with 8 reps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 11, 2015, 04:13:10 am
looks okay, suggest more sprint volume though. like start with 8 reps.

Thanks for advice, I will probably progress to it quickly than maintain it at 8 reps
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2015, 09:23:18 am
5 weeks of failed attempts at trying to become a member at the track.

one week I went there to enquire into the price and opening times and they said £16 a month so I decided to think and the rest of the week i am busy so i went there next monday and asked ok i want a £16 monthly member and they said they don't do pass but they have to set up a direct debit for me to use the £16 monthly pass, so i go home and make sure i have enough money in my bank, next monday i go with the info i need to set up direct debit, a lady is there who said she told one of the guys to go on holiday and she herself could not dead with the direct debit procedure, so she said come on friday or saturday and there should be someone who can do the membership direct debit procedure for me i go there today and they said internet is down, they close early they will be closed on monday and said come on tuesday.

Also to be noted it is a 20 min steep hill walk to the track, steeper then the hills i have been running on.

So I want to become a member but there is always these off putting events that try to make me change my mind, but i can't i really need to do this

so my training as of now as has been
20 min up hill walk and 5-10 min straight
same as above but in reverse 5-10 min walk straight
20 min downhill walk.

i have done this every monday and saturday now.

hopefully i can get it sorted on tuesday.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on March 28, 2015, 11:46:03 am
a TWENTY-MINUTE walk? you're being discouraged by a TWENTY-MINUTE walk?  come on, man, there's no track club that takes adults within 45 minutes or an hour of where i live, and that's not much of a club just once-weekly lactate threshold training, basically. the closest real club i've heard of is an hour and a half away by car, and i don't have a car. if there were a track club a twenty-minute walk away i'd have gone full acole by now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2015, 01:48:04 pm
a TWENTY-MINUTE walk? you're being discouraged by a TWENTY-MINUTE walk?  come on, man, there's no track club that takes adults within 45 minutes or an hour of where i live, and that's not much of a club just once-weekly lactate threshold training, basically. the closest real club i've heard of is an hour and a half away by car, and i don't have a car. if there were a track club a twenty-minute walk away i'd have gone full acole by now.

I forgot to mention, the 30 min bus drive from my house to the town centre and from there I take a 20-25 min uphill walk to the track.
So I have to pay for bus fare, else it would have been a 1 1/2 hr walk easily.

20 min walk is no problem, but you have to take into consideration of the 30 min bus journey.

when i was in surrey, I would go to the local track which was 30 min walk which i gladly walked. but this is just outside the town i am living, so it is hard to get there.
the bus journey plus 20 min uphill walk is half discouraging the other half is the refusal of letting me become member because of some reason and back and forth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: gukl on March 28, 2015, 03:49:49 pm
Where do you live again?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2015, 07:28:32 pm
Where do you live again?

I live in the UK
Title: Re: A Journey to Running Fast and Jumping High
Post by: gukl on March 29, 2015, 04:36:25 pm
I guessed that haha, where about's, still down south?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 29, 2015, 05:46:48 pm
I guessed that haha, where about's, still down south?

bedfordshire
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on March 30, 2015, 10:31:51 am
that makes much more sense.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2015, 11:57:14 am
I always forget how to calculate the meters from steps so looked through the pages and found it.
First time back in the gym and into the track.

Date: 31/03/2015
Soreness: lower body (hamstring, quads, glutes)

Distance used: 33.15m
extra dist (10.3m per line)

Warm up:
  a march 2 x 20.72m
  a skip 2 x 20.72m
  a run 2 x 20.72m

Workout
  4 x 33m (will progress to 6 as I am short of time as gym and track close at 2:30pm before reopening at 3:30pm, which i am busy at those times)
    Lead: Left leg: 6.56 (I think I accidentally ran 53m as I didn't indicate which line was the start line.)
             Right Leg: 5.13 (felt awkward)
             Left Leg: 5.00
             Right Leg: 5.06

  Ankle jumps 3 x 8
  Tuck jumps 3 x 8
   
   Mobility and activation stretch for gym work
   Dumbell Bulgarian split squat 3 x 8 (0kg, 2x12.5kg, 2x12.5kg)
   Single leg RDL w/ dumbell 3 x 8 (0kg, 2x12.5kg, 2x12.5kg)

Cool down
  stretch
  down hill walk back to bus stop 20 min

Comment
It was nice to get back onto the track, I am happy with my results, have not lost any speed, the a run was tiring for 20m trying to keep it going and cycling legs fast. then the runs felt nice and fast. accidentally ran from 53m and got 6.56s, which was strange. It was very windy also so i was running into a head wind. then the ankle hops and tuck jumps felt good, the tuck jump is a little rusty. the gym work was good, the first time i did the bulgarian split squts, my legs and glutes was sooo sore, but it was feeling better on the rest of the sets, some balance issues with the single leg RDL. but 12.5kg dumbells felt nice and controlled and happy as it is 50kg on both legs.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: alestor91 on April 01, 2015, 12:55:32 am
What are your current SVJs and RVJs if you don't mind me asking?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 01, 2015, 09:20:12 am
What are your current SVJs and RVJs if you don't mind me asking?

It is really bad, haven't measured it recently, since I last measured it was if i remember correctly.

SVJ: 23"
RVJ: 27"

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 02, 2015, 09:49:32 am
Date: 2/04/2015
Soreness: lower body (hamstring, quads, glutes)

Distance used: 33.15m

Warm up:
  a march 2 x 20.72m
  a skip 2 x 20.72m
  a run 2 x 20.72m

Workout
    Sprint 33m---------Lead leg
        4.97(32.85m)        L
        5.09                     R
        5.00                     L
        5.06                     R
        5.00                     L
        4.91                     R

  Ankle jumps 3 x 8
  Tuck jumps 3 x 8
   
   Mobility and activation stretch for gym work
   Dumbell Bulgarian split squat 3 x 8 (0kg, 12.5kg, 12.5kg)
   Single leg RDL w/ dumbell 3 x 8 (0kg, 12.5kg, 12.5kg)

Cool down
  stretch
  down hill walk back to bus stop 20 min

Comment
It was cold at the start as i started at around 11:00 am, the sprints didn't feel any faster than normal, but felt nice and fast, the right lead leg start felt wierd, the last right leg start time was a little strange probably i had a nice big rest for 2-3 mins, but still at 4.91, also the 5.00 consistent times was also strange for all my left leg lead sprints it was 5.00 exactly. the plyos were nice and controlled. the gym work is getting tiring, which is telling me the hard work is about to start. the split squat seem to targetting my glutes and hamstring, can't feel it targetting my quads, except for the leg on the bench the quads do pain, but maybe it is targetting it as a secondary muscle. decided to do the single leg dumbell rdl with socks on only to help with balancing.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 04, 2015, 10:01:14 am
Date: 04/04/2015
Soreness: lower body (hamstring, quads, glutes)
aches/pains: outer shin on left leg, because last workout when doing ankle hops i stood on my shoes and didn't trip just strained it

Distance used: 33.15m

Warm up:
  a march 2 x 20.72m
  a skip 2 x 20.72m
  a run 2 x 20.72m

Workout
    Sprint 33m---------Lead leg
        5.09                    L (wearing wool hat)
        5.07                    R
        4.69                    L (didn't wear hat)
        4.75                    R
        4.97                    L
        5.22?                  R (don't know how that happened)

  Ankle jumps 2 x 8
  Tuck jumps 2 x 8
   
   Mobility and activation stretch for gym work
   Dumbell Bulgarian split squat 3 x 6 x 12.5kg
   Single leg RDL w/ dumbell 3 x 6 x 12 .5 kg

Cool down
  stretch
  down hill walk back to bus stop 20 min

Comment
It was another windy training day, it had rained so the track was quite wet. the warm ups felt good, the runs felt fast a little uncontrolled as usual at slight points but after pass 10m it was nice and controlled, did the ankle hops for 2 sets as it was aggravating the outer shin so did 2 sets of both. then did without shoes bulgarian split squats, which getting better. will upgrade weights after every week with 3 days to reach my reps. then finished the day with the down hill walk.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 07, 2015, 06:12:17 pm
Date: 07/04/2015
soreness: just tired leg muscles
pains: duing the workout pain on the outside of my lower left leg

Warm up
  a march, a skip, a run x 2 each 20m
 
Workout
  6 x 34m sprint /w alternate lead leg
    4.93                   L
    5.00                   R
    4.94                   L
    5.10                   R
    5.25                   L?
    5.10                   R

  Ankle hops 2 x 8 (it was irritating the pain on the outisde of my left lower leg)
  Tuck Jumps 2 x 8 (it started stirring up the pain again)

  activation and mobility stretches
 
  dumbell bulgarian split squats 3 x 6 @ 15kg dumbells
  dumbell single leg RDL 3 x 6 @ 15kg dumbells

Cool down
  stretches
  downhill walk back

Comment
It was a hot sunny day, the track most of the time is empty sometimes a little group using another side of the track or a few people working out but the track is never full when i train which is good, the sprints felt fast until the last left lead leg felt tiring so was confused how it could be so slow as 5.25 but nevermind. then the ankle hops they are fun but they really irritate my outer shins so reduce it to 2 sets. the gym work was upping the weight to 15kg, which 60kg both feet. which was comfortable same with the rdls, i do them barefoot to help with stability.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 08, 2015, 05:25:19 am
Once again, 6x35m sprints is terribly low volume. It barely qualifies for a warmup. Step your game up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 08, 2015, 08:31:14 am
This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 08, 2015, 11:55:17 pm
This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

Wow. Either your coach is stupid or you misunderstood him. I'm guessing the latter. It's not a terrible workout but if you want to actually target your weaknesses then they need to be at least out of starting blocks for technical practice. You know what your weaknesses are now so what's your training plan? You can't just do the same session over and over like you have been.

By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2015, 10:05:20 am
This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

Wow. Either your coach is stupid or you misunderstood him. I'm guessing the latter. It's not a terrible workout but if you want to actually target your weaknesses then they need to be at least out of starting blocks for technical practice. You know what your weaknesses are now so what's your training plan? You can't just do the same session over and over like you have been.

By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!

I think probably i misunderstood him as he said 4 reps alternate legs, he probably meant 8 runs 4 per leg.

I feel my weakness is the ability to develop power, so am focussing on bulgarian split squats for the quads and single leg RDL for hamstring. So this is not meant to focus on the technical weakness in my sprint but the strength aspect.

When I have an aim, I aim high regardless of how impossible it may seem, so I can be encourag to work hard. It's only 1/4 way in the year.  I have 8 months to try and get close to my goal.

Later on I will be increasing the distance to 60m and then probably after focus on my endurance phase of the running, but its on season training now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 09, 2015, 10:44:40 am
your weakness is being slow, same as mine. if you want to get faster you need to sprint more. BSS and RDLs are fine (although they're not power exercises) but you need to spend most of your time working on speeeeeeeed.

i'm all for lofty goals but running 11.0 in the 100 is insane for you. you might as well set a goal of squatting 600 or long-jumping 8m. personally, if i can manage to get a dunk down soon, or at least to match the scooby achievement of wrist-over-rim, i'd like to spend the summer working toward a 12.2. and i'm at least a few tenths faster than you are over 100m now. take that for what it's worth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 09, 2015, 10:59:01 am
So you think your weakness is the ability to express power. Not your max strength of 50-60kg at both squats and deadlifts?
Expressing power is the ability to apply big force in short time. You can't apply big force at all, so no matter how short you make the time, the final power output will still be small.

Take at look at those:
http://www.exrx.net/Testing/WeightLifting/SquatStandardsKg.html
www.exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

Your strength level is this of a novice 75kg or intermediate 60kg girl at best.

This message is not intended to mock you, but to motivate you and guide you.

LBSS, although i am all in for practicing sprints themselves much more than he does now, i think that his lack of progress derives from the constant lack of strength-training.
For me the best bet for him would be to alternate gym days and sprint days ( but real gym days and real sprint days, not those 15kg RDL and 6x30m jokes ).
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 09, 2015, 12:13:20 pm
yes of course he should do both. sorry if that was confusing.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2015, 01:08:58 pm
your weakness is being slow, same as mine. if you want to get faster you need to sprint more. BSS and RDLs are fine (although they're not power exercises) but you need to spend most of your time working on speeeeeeeed.

i'm all for lofty goals but running 11.0 in the 100 is insane for you. you might as well set a goal of squatting 600 or long-jumping 8m. personally, if i can manage to get a dunk down soon, or at least to match the scooby achievement of wrist-over-rim, i'd like to spend the summer working toward a 12.2. and i'm at least a few tenths faster than you are over 100m now. take that for what it's worth.

Thanks for the tip.

I have started doing 8 reps as you suggested. I aim high but that's the long run, my short goals month by month is hoping to gain 1/2 second to a second on my sprint.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2015, 01:11:24 pm
So you think your weakness is the ability to express power. Not your max strength of 50-60kg at both squats and deadlifts?
Expressing power is the ability to apply big force in short time. You can't apply big force at all, so no matter how short you make the time, the final power output will still be small.

Take at look at those:
http://www.exrx.net/Testing/WeightLifting/SquatStandardsKg.html
www.exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

Your strength level is this of a novice 75kg or intermediate 60kg girl at best.

This message is not intended to mock you, but to motivate you and guide you.

LBSS, although i am all in for practicing sprints themselves much more than he does now, i think that his lack of progress derives from the constant lack of strength-training.
For me the best bet for him would be to alternate gym days and sprint days ( but real gym days and real sprint days, not those 15kg RDL and 6x30m jokes ).

Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

btw, its holding 15kg dumbells in each hand and performing a single leg RDL, so that would be a 30kg on one leg and 60kg RDL on both legs.
and I have upped the run to 8 x 30m runs.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2015, 01:21:08 pm
Date: 09/04/2014
Soreness: none
pains: outer shin of left leg

Warm up
   a march, skip and run 2 x 20m

Workout
   8 x 30m sprints /w alternating lead legs
        - 4.94    L
        - 5.10    R
        - 5.06    L
        - 5.22    R
        - 5.12    L
        - 5.20    R
        - 5.06    L
        - 5.09    R

   activation and mobility drills
   
   Bulgarian Split Squats 3 x 6 @ 15kg dumbells
   Single Leg RDL 3 x 6 @ 15kg dumbells

Cool down
  stretch
  downhill walk home

Comment
It was a nice hot sunny day, the runs felt good, a little fast, as always just slight decrease or uncontrolled moments during the run but didn't affect my time much, the gym session was good, might have to up the weight for the RDL's as they are probably easy.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 09, 2015, 03:22:02 pm
yes of course he should do both. sorry if that was confusing.

Yes, not confusing at all, i was sure that was what you meant. I just commented your post because , although i agree that volume sprinting is needed, i think it is imperative for seifullaah73 to strength train and i supposed the sprint advice alone would be misinterpreted from him, disorient him and encourage him to stay away from the weight room.



Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

I hear you. I know how it feels. And yes, not everyone is built to squat 300kg. I have to work my ass off to get to 120kg which is not even 1.5*BW. Raptor and LBSS are stuck at 160kg which is around 2*BW. Kingfish is stuck at 215kg which is around 2.5*BW. And so on, it never ends. But all of us have worked very hard to get to those limits, and we keep working hard trying to break them, even if we won't, or if it will be by a tiny percentage. You always 'avoid' strength training, you do it for a very short time and then dump it. You have to try more.
Just 2c man.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2015, 07:22:10 pm
yes of course he should do both. sorry if that was confusing.

Yes, not confusing at all, i was sure that was what you meant. I just commented your post because , although i agree that volume sprinting is needed, i think it is imperative for seifullaah73 to strength train and i supposed the sprint advice alone would be misinterpreted from him, disorient him and encourage him to stay away from the weight room.



Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

I hear you. I know how it feels. And yes, not everyone is built to squat 300kg. I have to work my ass off to get to 120kg which is not even 1.5*BW. Raptor and LBSS are stuck at 160kg which is around 2*BW. Kingfish is stuck at 215kg which is around 2.5*BW. And so on, it never ends. But all of us have worked very hard to get to those limits, and we keep working hard trying to break them, even if we won't, or if it will be by a tiny percentage. You always 'avoid' strength training, you do it for a very short time and then dump it. You have to try more.
Just 2c man.

Especially when I was in Uni, I spent a whole year to improve my squat but it just never improved.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 10, 2015, 10:48:21 am
I am thinking of buying whey protein from optimum nutrition with creatine, like I used to do before but was thinking, as adding sugar also helps with muscle growth, if i get flavoured protein powder, do I need to add sugar, or does flavoured protein with creatine contain enough sugars to do that.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 10, 2015, 12:35:49 pm
adding sugar doesn't help with muscle growth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: ChrisM on April 10, 2015, 07:46:41 pm
I have to say if you spent a year on your squat and it didn't improve with the numbers you have...its not you. Its your programming. Either you aren't getting enough TUT/volume or aren't pushing yourself hard enough (that includes mental blocks). I know a close friend of mine who is highly unathletic and built all wrong for squatting (he's 6'3 and 165lbs of stick) and he still went from a half body weight squat to near 1.5x BW squat in about 8 months.
Title: Re: A Journey to Running Fast and Jumping High
Post by: alestor91 on April 10, 2015, 08:22:10 pm
Use creatine also if you're not already doing so.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 11, 2015, 10:12:39 am
adding sugar doesn't help with muscle growth.

Probably you misunderstood me, as I just remembered from a previous user todddayy or someone else on the other forum i think who recommended whey protein x 80% bw + 20% x bw of maltodextrin or sugar, which does help with muscle growth in some way.

@alestor yes I will be taking creatine as well. On top of that i will be adding milkshake powder, for the sugar.

But taking sugar with creatine helps your body to get the sugar into your muscles. I am referring to the insulin in the sugar, which helps with muscle growth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 11, 2015, 10:28:05 am
I have to say if you spent a year on your squat and it didn't improve with the numbers you have...its not you. Its your programming. Either you aren't getting enough TUT/volume or aren't pushing yourself hard enough (that includes mental blocks). I know a close friend of mine who is highly unathletic and built all wrong for squatting (he's 6'3 and 165lbs of stick) and he still went from a half body weight squat to near 1.5x BW squat in about 8 months.

I think you are probably right, any advice you can give me.

when i squatted 55kg, I would come up at a crawling pace, that's how hard it was. also a friend of mine I met at the track also suggested it might be my nutrition as after workout, I drink my protein shake and probably 3 hours later have lunch. This is one of my weaknesses getting enough food inside me, hoping that if i eat a mediocre amount would suffice. but that is 2 problems I need to overcome. Probably an hour after workout I will have to make sandwiches.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 11, 2015, 01:39:09 pm
Date: 11/04/2015
BW: ~60kg
Soreness: quads, hamstring
Pains: outer shin of left leg

Warm up:
   a march, skip and run 2 x 20m

Workout
   8 x 34m sprints w/ alternating lead legs w/ strong head wind
     
      - 5.07                             L
      - 5.06                             R
      - 5.32??? :uhcomeon:            L
      - 5.09                             R
      - 5.19                             L
      - 5.22                             R
      - 5.32                             L
      - 5.12                             R

      activation and mobility drills
      foam rolling on outer shin extremely painful
      Bulgarian Split squats / dumbells 3 x 6 @ 16kg kettlebells in each hand
      Single leg Romanian Deadlift 3 x 6 @ 22.5kg dumbells in each hand
     
Cool down
  stretches
  downhill walk 20min

Comment
My warm ups felt good the runs felt fast but for some reason i am always presented with a bad time and at random moments its good, it was a strong head wind, but 5.32 is way off my original times of todays runs, my right leg lead is bad but is more consistent with time then my left lead leg. for the weights i decided to increase the weights, couldn't find 20kg dumbells pair only one available so used 16kg kettle bells the others were over 20kg or under 12kg. the quads felt more engaged this time, the track was also wet from the rain. the RDL's felt good just some balancing issues but good enough.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: ChrisM on April 11, 2015, 02:33:53 pm
My advice? Volume, volume, volume. You can't become highly profecient at anything if you don't do it. Go try one of the 5x5 programs and see what happens.

I look at it like this, barring something magical you've probably reached your sprinting and speed limits relative to your strength and reactivity. Thats why you are stalling. To fix that you either have to become more reactive (difficult) or stronger (not as difficult). So focus on some strength while maintaining your sprint volume and efficiency.  Dont be afraid if you gain some BW as long as its lean muscle and not a ton of fat.

If I wanted to get bigger right now, Id probably start squatting 2x a week vs one and add some volume (probably a 4x10 or 5x8 program or similar vs my current 7x3). You gotta grow man, the buddy i referenced earlier added 15lbs of BW during that time span but his relative strength still increased!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 13, 2015, 03:00:42 pm
My advice? Volume, volume, volume. You can't become highly profecient at anything if you don't do it. Go try one of the 5x5 programs and see what happens.

I look at it like this, barring something magical you've probably reached your sprinting and speed limits relative to your strength and reactivity. Thats why you are stalling. To fix that you either have to become more reactive (difficult) or stronger (not as difficult). So focus on some strength while maintaining your sprint volume and efficiency.  Dont be afraid if you gain some BW as long as its lean muscle and not a ton of fat.

If I wanted to get bigger right now, Id probably start squatting 2x a week vs one and add some volume (probably a 4x10 or 5x8 program or similar vs my current 7x3). You gotta grow man, the buddy i referenced earlier added 15lbs of BW during that time span but his relative strength still increased!

Thanks for that great advice. I will take into account what you said and plan it for the next workout. As i am doing bulgarian split squats and RDL's to increase my relative single leg strength and then probably after 3 months or so I will get back to squatting 2 times a week like you mentioned.

The strange thing is I start at 40kg and then when I get to 55kg it's heavy but I understand now exactly what you mean, I didn't do enough sets, I always do 2-3 sets  :uhhhfacepalm: when i should be doing 4-5 sets of 6-8 reps.

Thanks again
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 15, 2015, 12:11:28 pm
Date:14/04/2015
Soreness: quads
Pains: outer shin, quads

Warm up
   A march, skip and run 2 x 20m

Workout
   6 x 34m sprints w/ alternating legs
     - 5.00                    L         small head wind for all runs
     - 5.00                    R
     - 5.19???                L
     - 5.03                    R
     - 5.06 (started time early)      L
     - 5.00                    R

   2 x ankle hops
   2 x tuck jumps

   foam rolling outer shin, quads
   
   activation drills and stretching
   
   Bulgarian split squats 3 x 6 @ 22.5kg dumbells each hand
   Single leg romanian deadlift 3 x 6 @ 22.5kg dumbells each hand

   foam rolling

Cool down
  stretches
  downhill walk

Comment:
It was my first ever tough training in terms of weight training, but during the runs, warm up it went fight, but when I did the runs, they felt fast but the third run is always an anomaly, also my quads be very sore after each run, even with 5 min rest between. the quads were painful like a ligament pain rather than a muscular fatigue pain. so i had to stretch quads a lot before running because the quads were painfull. but the timing felt consisten. I was also told to run using the wind as assistance rather than running into a head wind, which I might try for first half of runs and then the other way for second half. the shins became painful after the ankle hops. then during the gym work I remember chrism's advice and tried looking for 20kg dumbell but there was only one, so I went to 22.5kg and it was hard not slow but a struggle for each rep, I was able to do this for the other sets. then when i did the RDL's had pains in my quads doing them, but figured out that i had to get it close to my legs, also grip was wearing out but was able to hold on for the left and right leg, only 4 fingers left on the dumbell when finishing my right leg. when I did the foam rolling, it was extremely painful, especially the outer quads and the shin, but mostly the quads, just soo painful. but it was a tough workout.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on April 16, 2015, 11:15:26 pm
By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!

When I have an aim, I aim high regardless of how impossible it may seem, so I can be encourag to work hard. It's only 1/4 way in the year.  I have 8 months to try and get close to my goal.

OK you're right man, 8 months is a long time and I'm sure you'll knock off the 0.425 sec per month required to go from 14.4 FAT to 11.0 FAT.   :pokerface:

Later on I will be increasing the distance to 60m and then probably after focus on my endurance phase of the running, but its on season training now.

Cool, good idea. 60m is a long way after all. It should be plenty of distance to work on your top end speed and speed endurance. Don't rush though, gradually make the distance longer so by the end of the year you might actually run a whole 100m in training. You don't want to build up CNS fatigue too much with all that tonnage you're throwing around in the gym, not to mention all those competitions you'll be doing given it's on-season.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 17, 2015, 05:52:18 am
Acole, you forgot to add the negative effects of lactic runs ( which is anything above 60m ). We don't want the endurance adaptations to make us slow twitch muscle fiber machines. 35m FTW.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2015, 11:13:27 am
I heard about the CNS fatigue of running 60m 100%. So thanks for the heads up and advice about the cns fatigue have to be careful of that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 17, 2015, 11:24:24 am
I heard about the CNS fatigue of running 60m 100%. So thanks for the heads up and advice about the cns fatigue have to be careful of that.

your powers of sarcasm detection are truly unparalleled.

or you are the most committed, beautifully subtle troll i have ever seen.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2015, 11:29:04 am
Date: 16/04/2015
Soreness: quads
Aches: quads

Warm up
   a march, skip and run

Workou
   6 x 34m sprints w/ alternating legs, small assisted wind, which would come and go
      - 4.81               L
      - 4.66               R
      - 4.85               L
      - 4.94               R
      - 5.00               L
      - 4.85               R

   foam rolling
   activation and mobility drills
   
   Bulgarian split squats 3 x 6 @ 22.5kg dumbells
   RDL single leg 3 x 6 @ 22.5kg dumbells

Cool down
   stretch
   downhill walk

Comment
It was a nice run a small assisting wind, which changes from no wind to slight wind, it felt nice and controlled, one of the coaches over there gave an article, the guy was stanley madiri, he was training another athlete, didn't comment on my training, he is a well known and revered coach in england. then after the ankle hops and the regular shin pains the foam rolling was not as painful as last time. the bulgarian split squats is getting better, but with the RDL's it is hard to hold on for a while so at the last leg of the last few reps i have only a few reps, my forearms are really sore and tired especially the front part where the veins are. so i was thinking two sets with bare hands and the other sets with gloves. but overall a good session.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 17, 2015, 11:31:57 am
or you are the most committed, beautifully subtle troll i have ever seen.

Hah, i've thought of that too.
If he was a troll , he would have been the most perfect one, preserving his hidden identity even after he has succeed, only so he may repeat it again and again.
 


seifullaah73, both me and acole were being sarcastic.
You are exhausting, not only all your planning is totally wrong, but you also won't hear whatever people advice you.
Either you get too defensive or, at best, you apply a couple of the advice elements for a couple of weeks and then roll back to your thing.
That is why after some years of training you are not progressing at all.
Again, if you can, please don't see those lines above as a personal attack but as an intense attempt to get you on the right track.

If i were you, this is the program I would be doing:

Day 1 : Squat : 4x8 , 3 mins between sets
Day 2 : 7 days vertical jump cure routine ( it is abs and glutes and stretch )
Day 3 : Sprints : 2x5x100m , 3-5 mins between sprints, 10 mins between sets.
Day 4 : rest or day 2.
repeat.

ONLY THIS. No accessory, no plyo, no power, no p-chain, no short sprints, no long sprints, nothing, only squat and run 100m.

Not even kidding. Power training at <BW squat strength and acceleration/top speed drills at >14s 100m is a joke. Zero in, build a base, get to 100kg squat and 13s 100m, then we can talk about specificity.

That is my final attempt here, good luck!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2015, 11:32:47 am
I heard about the CNS fatigue of running 60m 100%. So thanks for the heads up and advice about the cns fatigue have to be careful of that.

your powers of sarcasm detection are truly unparalleled.

or you are the most committed, beautifully subtle troll i have ever seen.

I could tell he was being sarcastic as none of what he wrote was helpful, so i took one of what he said and pretended it was a real helpful advice and replied thanking for the advice.

or maybe I was ...

 :trollface:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2015, 11:41:59 am
or you are the most committed, beautifully subtle troll i have ever seen.

Hah, i've thought of that too.
If he was a troll , he would have been the most perfect one, preserving his hidden identity even after he has succeed, only so he may repeat it again and again.
 


seifullaah73, both me and acole were being sarcastic.
You are exhausting, not only all your planning is totally wrong, but you also won't hear whatever people advice you.
Either you get too defensive or, at best, you apply a couple of the advice elements for a couple of weeks and then roll back to your thing.
That is why after some years of training you are not progressing at all.
Again, if you can, please don't see those lines above as a personal attack but as an intense attempt to get you on the right track.

If i were you, this is the program I would be doing:

Day 1 : Squat : 4x8 , 3 mins between sets
Day 2 : 7 days vertical jump cure routine ( it is abs and glutes and stretch )
Day 3 : Sprints : 2x5x100m , 3-5 mins between sprints, 10 mins between sets.
Day 4 : rest or day 2.
repeat.

ONLY THIS. No accessory, no plyo, no power, no p-chain, no short sprints, no long sprints, nothing, only squat and run 100m.

Not even kidding. Power training at <BW squat strength and acceleration/top speed drills at >14s 100m is a joke. Zero in, build a base, get to 100kg squat and 13s 100m, then we can talk about specificity.

That is my final attempt here, good luck!

Thanks for the advice, It's not that I am not listening but I am currently following what my coach has told for a few months to work on my single leg strength and acceleration and after I will go into squatting. That is what i was thinking of try and squat 100kg.

I am hoping progressing in my bulgarian split squat will help with my back squats, which will probably something similar to what you suggested.
I don't take what you said as an attack, I want to give what I am trying a chance.

But after I can do something similar to what you suggested.

what is the 7 day vertical cure thing you mention in your plan
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 22, 2015, 10:30:43 am
Workouts for last two sessions.

same workout except increased my dumbell weights to 25kg per hand, which is hard to maintain grip especially the way my little finger is, I have to drop and lift it again and continue.

I was able to do 3x6 @25kg dumbells BSS  :personal-record:
same with RDL single legs.

my sprints times are getting better.
Week 3, workout day 3 - saturday
34m
1. 4.85    L
2. 4.97    R
3. 4.87    L
4. 4.9      R
5. 4.97    L
6. 5.19    R

Week 4, day 1
34m
1. 4.59  :personal-record:                    L
2. 4.78                              R
3. 4.75                              L
4. 4.82                              R
5. 4.81                              L
6. 5.06                              R

the 25kg dumbell was a struggle but managed to pull of the required reps, so will move to 27.5kg and work my way from there

Last time i checked my weights was 63kg.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 23, 2015, 09:16:59 am
As I still don't know much about creatine and the loading, maintenance and saturation stages.

I have decided like in the past to take 5g creatine after every workout mixed with my protein shake.

is this a good idea or should i do something else?
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 23, 2015, 12:00:59 pm
that's fine.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 25, 2015, 05:19:05 am
I don't remember twisting my ankle, but I definitely sprained it as there is pain when trying to rotate and it has swollen.
 :raging:  :ffffffuuuuuu:

I was playing football yesterday, just training and I collided my lower shin with my brother's and I think that caused my ankle sprain so my shin a little sore and my ankle just painful i couldn't do my session today.

i hope spraining ankle is less worse than twisting my ankle and hopefully it should recover quickly, i am wearing a compression support on my ankle, will ice it and insha allah it should be better by monday.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 26, 2015, 10:37:44 pm
ankle sprains suck. hope you get better quickly.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 27, 2015, 09:24:59 am
ankle sprains suck. hope you get better quickly.

thanks :highfive:,

icing, resting elevating and the other procedures, recovery is going well, I'll see how it feels tomorrow else thursday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2015, 05:56:24 pm
Date: 30/04/2015
Soreness: none
aches/pains: left outer shin but went after gym

warm up
  a march, skip and run x 2
 
Workout
  34m sprints w/ alternating legs
     1. 4.65     medium head wind Left lead leg
     2. 4.84      same head wind  right lead leg
     3. 4.9        stronger head wind Left lead leg
     4. 4.91      strong head wind Right lead leg
     5. 5.16      extremely strong head wind Left lead leg
     6. 4.69      tail wind medium right lead leg

  activation and mobility drills
  single leg RDL's 1x5@7.5kg, 1x5@20kg, 2x6@30kg
  dumbell lunges a few with 30kg dumbells

  1 x 6 @ 30kg dumbells each hand for each leg, harder for left leg as right trailing leg on the bench the injured ankle would pain when i place it on plantar flexed position on bench and grip was failing al the time.

Cool down
  stretch
  walk back downhill

Comments
just a testing stage to test my ankle strength, but the speed was good and the 30kg is doable. next week I will be moving onto 60m.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 16, 2015, 10:11:35 am
Workouts for my other sessions

BW: 62 - 63kg
Soreness: not much
Aches: shin pains increasing little by little

Warm up
  Same

Workout (today, what i can remember)
   60m sprints x 6 alternate Lead leg w/ assisted wind med force
      1. 8.19
      2. 8.10
      3. 8.16
      4. 8.09
      5. 8.08
      6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

single leg glute bridges 5 x 5 sec each leg

Step up + high knee on bench 8 reps @ 12.5kg dumbells, 10 reps @ 20kg dumbells w/o going on my toes on high knee phase of exercise because of balance issues

Cool down
  stretch
  walk home

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

Rating: 7/10         
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on May 17, 2015, 07:32:49 am
Warm up
  Same

Workout (today, what i can remember)
   60m sprints x 6 alternate Lead leg w/ assisted wind med force
      1. 8.19
      2. 8.10
      3. 8.16
      4. 8.09
      5. 8.08
      6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

A warmup, 6x60m sprints and 4 sets of light plyos take 1h:30m? How is that possible?
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 18, 2015, 09:26:15 am
haha even with five whole minutes of rest between each 60 and each set of plyos that doesn't work unless the warm up is like 50 minutes. or maybe it's counting the time to get to and from the track?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 18, 2015, 10:03:45 am
Warm up
  Same

Workout (today, what i can remember)
   60m sprints x 6 alternate Lead leg w/ assisted wind med force
      1. 8.19
      2. 8.10
      3. 8.16
      4. 8.09
      5. 8.08
      6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

A warmup, 6x60m sprints and 4 sets of light plyos take 1h:30m? How is that possible?

It takes me 15-20 min to do the warm up.

Then the sprints 60m I do at ~100%, 6 times, i rest 5-8 min rest. I have a stop watch to keep track.

After I do ankle hops, 2 sets 8 reps, 5 mins rest between
tuck jumps 2 x 8 5 min rest between sometimes more because of sore shins at the side

That is it.

Which comes to 1hr 10m - 1hr 20 min not including time of the workout itself.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 18, 2015, 10:20:41 am
too much rest. less rest, more work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 18, 2015, 02:36:47 pm
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on May 18, 2015, 07:10:56 pm
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

Lolololol no. You need about 3-4mins tops after a 60m run to recover phos-Cre system. You take longer rest after runs >100m to clear out lactate. But you aren't really generating lactate over 60m at all. Maybe after six reps you might feel tired, but that's the training effect. Again, just classic misinterpretation of comments here in your journal and lack of understanding about athletic training sending you down the wrong path. You will not be able to withstand the training required to run under 11sec without a massive fitness base! Well you wouldn't do it if you loaded yourself to the eyeballs with steroids but still. This is mid/late season training. You're acting like you're 2 months out from the World Champs rather than beating the hell out of yourself.

But if you continue to chase your tail and do the same short sprint session over and over again, at least do them out of blocks. You've presumably never trained with blocks except your one race over the last 3-4 years !!! Just a small point.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 19, 2015, 02:49:54 pm
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

Lolololol no. You need about 3-4mins tops after a 60m run to recover phos-Cre system. You take longer rest after runs >100m to clear out lactate. But you aren't really generating lactate over 60m at all. Maybe after six reps you might feel tired, but that's the training effect. Again, just classic misinterpretation of comments here in your journal and lack of understanding about athletic training sending you down the wrong path. You will not be able to withstand the training required to run under 11sec without a massive fitness base! Well you wouldn't do it if you loaded yourself to the eyeballs with steroids but still. This is mid/late season training. You're acting like you're 2 months out from the World Champs rather than beating the hell out of yourself.

But if you continue to chase your tail and do the same short sprint session over and over again, at least do them out of blocks. You've presumably never trained with blocks except your one race over the last 3-4 years !!! Just a small point.

Ok, I see. Yes I have never trained from blocks except from the competition, but I will try and use their blocks if they let me. I have two weeks left till this session lasts and hopefully I can build my fitness base as you stated.

I just pulled my hamstring behind the knee again but of my right leg instead, unless i pulled my right hamstring before.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 20, 2015, 09:25:14 am
After I finish this I will be looking to find a way to increase my fitness base, strength and speed endurance.

You guys have told me my workout is not enough to do that, so what do you suggest I do, give me a breif workout template that can achieve those and get under 11 seconds, if i was to stick to it religiously.

I will pass it on to my coach and see what he thinks, also ramadan is coming on june, so it would be best i do it after unless you think it would be beneficial to do it during ramadan.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on May 20, 2015, 10:28:15 am
the possibility that you will ever run under 11 seconds is extremely remote. that said, people on here have given you all kinds of templates and plans over the years. you just ignore everything because it seems too hard or you don't want to do it or whatever. if you have a coach, then you should do what your coach says and not make excuses why you can't. if you don't trust your coach, leave your coach.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 20, 2015, 02:18:34 pm
the possibility that you will ever run under 11 seconds is extremely remote. that said, people on here have given you all kinds of templates and plans over the years. you just ignore everything because it seems too hard or you don't want to do it or whatever. if you have a coach, then you should do what your coach says and not make excuses why you can't. if you don't trust your coach, leave your coach.

It's not because it's too hard, but I either have a program given to me by my coach, who i do trust, but people on here didn't like the workout. So I am not afraid if I have one given to my coach, I don't want to jump onto another one.

I did the one todddayy gave to me to do 5 sprints everyday, which I did for approximately 7 months.

But there is also that doubt from confusion of too much work as too much work is not always best, but less is more - charlie francis.

but i will check the suggestions with my coach and see if he wants to change to me.
Title: Re: A Journey to Running Fast and Jumping High
Post by: acole14 on May 20, 2015, 11:18:40 pm
Listen up because this seriously might be the last post I write here. Firstly, I just want to highlight something in your signature which I think is emblematic of your issues:

Quote
Measuring reminder:
Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 = ***m

Coefficient 30m number: 2.534391534391534
Coefficient 60m number: 1.518225039619651

What is this shit? It makes absolutely no sense. Why have you got so many significant figures? Guys at NASA wouldn't use so many! You're doing all that when you could just go to a track and use the freaking markings!! My point is, you waste so much time and energy on the most trivial aspects of your training. "How many dips/pullups should I do? 2x25? 3x10? 4x8? " etc. In the mean-time, you have competed ONCE!! You can look back through your journal and find pages of laughable 'tests', weeks of wheel-spinning and general fretting about insignificant bullshit. You lack the ability to critically analyse your training as a whole and think: "what are the really important things that I, a ~14sec 100m runner, need to do to get faster?" You have made it abundantly clear that you are not capable of training yourself.

Therefore, my one and only piece of advice from here on out is to put yourself in the hands of a coach, in real-life, who will tell you what to do, and DO IT. Do not question anything anymore, it clearly does more harm than good. Become a training robot for a solid year and then see if you improve*. If you do, great, keep doing it. If you don't, well, you aren't cut out for athletics and should think about moving on, unless you really still love it, in which case, carry on and enjoy it.

And finally, just please get rid of that sub-11sec thing. It just shows how little comprehension you have about athletic performance if you seriously think that. If you EVER run sub-11 I will PayPal you $1000, no joke. Goals are great but by making ridiculous ones you are robbing yourself of the motivation power of an achievable goal; you will just be disappointed when you inevitably fail to achieve it.

*Inb4 I can't get to the track/it's a 40min train etc. --> no one gives one solitary fuck about your logistics problems. If you want to run 100m on a track, you have to run on a track, get it sorted or forget it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 21, 2015, 09:34:34 am
Listen up because this seriously might be the last post I write here. Firstly, I just want to highlight something in your signature which I think is emblematic of your issues:

Quote
Measuring reminder:
Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 = ***m

Coefficient 30m number: 2.534391534391534
Coefficient 60m number: 1.518225039619651

What is this shit? It makes absolutely no sense. Why have you got so many significant figures? Guys at NASA wouldn't use so many! You're doing all that when you could just go to a track and use the freaking markings!! My point is, you waste so much time and energy on the most trivial aspects of your training. "How many dips/pullups should I do? 2x25? 3x10? 4x8? " etc. In the mean-time, you have competed ONCE!! You can look back through your journal and find pages of laughable 'tests', weeks of wheel-spinning and general fretting about insignificant bullshit. You lack the ability to critically analyse your training as a whole and think: "what are the really important things that I, a ~14sec 100m runner, need to do to get faster?" You have made it abundantly clear that you are not capable of training yourself.

lol that was just for myself to remember, it means nothing, don't worry about that, it's got nothing to do with distance, i do use the markings.

Quote
Therefore, my one and only piece of advice from here on out is to put yourself in the hands of a coach, in real-life, who will tell you what to do, and DO IT. Do not question anything anymore, it clearly does more harm than good. Become a training robot for a solid year and then see if you improve*. If you do, great, keep doing it. If you don't, well, you aren't cut out for athletics and should think about moving on, unless you really still love it, in which case, carry on and enjoy it.

Ok that's fine, I have a coach.
Quote
And finally, just please get rid of that sub-11sec thing. It just shows how little comprehension you have about athletic performance if you seriously think that. If you EVER run sub-11 I will PayPal you $1000, no joke. Goals are great but by making ridiculous ones you are robbing yourself of the motivation power of an achievable goal; you will just be disappointed when you inevitably fail to achieve it.

my sub 11 sec time is hand timed not FAT, if that makes it more achievable. but that's fine I will get rid of it.

Quote
*Inb4 I can't get to the track/it's a 40min train etc. --> no one gives one solitary fuck about your logistics problems. If you want to run 100m on a track, you have to run on a track, get it sorted or forget it.

I don't know if you forgot or something, but all my training I am doing has been on the track and gym in the same place. so I had no intention of saying that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 23, 2015, 01:43:59 pm
Light workout

Date: 23/05/2015
BW: 63.4kg

Warm up
   a walk, skip and run

Workout   
   3 x light strides 60m
   2 x skip for distances 30m
   
   ankle hops 2 x 8
   tuck jumps 2-3 x 8

   hip flexor and hamstring stretch

   box jumps ~1m 3 x 10
   
   LBSS (Light Bulgarian Split Squats) 2 x 10, 20kg dumbells

Cool down
   Stretch
   walk downhill
   
Comment
Just a nice light workout

Rating: 7/10
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 26, 2015, 10:08:57 am
Warm up
  a walk, skip and run x 10m
 
Workout
  3 x 60m
     1. 8.37 w/ wearing knee support  L lead leg
     2. slow run and then after gradually accelerating until at full speed at 40m
     3. 8.22 w/ R lead leg

  dribbles transitioning to an A run
 
  bulgarian split squats 22kg dumbells 2 x 5, 35kg 1 x 2 - hard but makes sense since I didn't do them for a week
 
  RDL 1 x 10 using 27.5 kg dumbells
 
  note: when I mention using dumbells I use two, one in each hand.
 
Cool down
  stretch
  walk down hill

Comment
the warm up and runs felt good, the hamstring injury is recovering well, on the first run, I could feel the tension but the pain was little but there. then I did a slow run then after getting faster and faster and did the last 60m sprints using right lead leg and I didn' feel much pain. after my shins were a little sore but after doing ankle hops and tuck jumps, which after my shins were very sore, I went to the split squats and felt tired a little lethargic, so did the 22.5kg which was nice and easy, but the 35kg was a struggle, especially on the injured leg, that on my first rep when I went down, i lost control and went and touched my knees on the floor, but I still took this opportunity to use my leg strength to come up and made it with some struggle, I also had to rush as I had to get home early and somebody wanted to use the squat rack I was using with the bench in the area, then I did the RDL's double leg using 22.5kg dumbell. After I was feeling a lot lethargic so called it a day. Hopefully next session my hamstring are feeling a lot better and I can do everything properly, as I forgot some mobility drills in the gym.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2015, 04:05:45 pm
Date: 28/05/2015
Soreness: quads, shins

Warm up
  same

Workout
  3 x 60m sprints until shins became too sore
  tuck jumps and ankle hops x 2-3

  mobility, foam rolling and activation drills (very helpful)
  BSS 1 x 6 each leg @ 2 x 35kg dumbells :personal-record: :personal-record: :personal-record:
  Paused deep BSS 1 x 1 (nice and medium struggle)

Cool down
  stretch
  walk

Comment
it was a nice workout I was able to get sub 8 seconds on the 60m, which I was happy about. I also used the cold water soaked tissue to place on my shins to reduce pain which helped before doing the plyos. The bulgarian split squats was a PR to do 6 with 35kg dumbells, which is 70kg on each leg.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 03, 2015, 12:32:45 pm
Workout 21

Date: 02/06/2015
Soreness: none
Weight: 63.5kg

Warm up
  same

Workout
   4 x 60m sprint alternating lead leg High-Medium Head wind
     1. 8.37
     2. 8.44
     3. 8.16
     4. 8.35
   
   ankle jumps x 2 x 8
   tuck jumps x 2 x 8

mobility, activation and foam rolling (really helpful for the lift)
   
   BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW
    :personal-record: :personal-record: :personal-record:
 
   Single leg RDLs 40kg dumbells 3 x 3
   
Cool down
  stretch

Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW  :personal-record:. It was comfortable not very struggling.
The runs felt nice even though a head wind I was able to get 8.3 - 8.4. my aim to get under 8 seconds before mid June. I was able to do it 7.97 but that with wind assist small.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on June 03, 2015, 12:45:40 pm
   
   BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW
    :personal-record: :personal-record: :personal-record:
 
Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW  :personal-record:.

How about.... NO!

BSS has different mechanics than squat, you can't transform and compare the lifts.

e.g. at one point that i focused a lot on BSS, i was able to lift 130kg for a single rep.

You would imagine i was strong enough for a huge squat. Guess again, i could not even squat the same weight, i could barely squat 110-120kg to parallel.

Your BSS PR is great and congrats and keep progressing it and all, but your squat is more or less where you left it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 03, 2015, 06:21:57 pm
   
   BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW
    :personal-record: :personal-record: :personal-record:
 
Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW  :personal-record:.

How about.... NO!

BSS has different mechanics than squat, you can't transform and compare the lifts.

e.g. at one point that i focused a lot on BSS, i was able to lift 130kg for a single rep.

You would imagine i was strong enough for a huge squat. Guess again, i could not even squat the same weight, i could barely squat 110-120kg to parallel.

Your BSS PR is great and congrats and keep progressing it and all, but your squat is more or less where you left it.

Still at 60kg  :uhhhfacepalm:.

But hopefully the technique and the strength in the quads may help to make me progress from 60kg more easily then before, I hope really hope so.
but 40kg dumbells is the limit, they don't have any heavier dumbells, so basically I broke the gym lol
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on June 04, 2015, 05:04:54 am
BSS hits much more the glutes than the quads. But a good squat uses the glutes a lot. And either way, yes, there will sure be some carryover to squat, just don't expect a 2*BW ( 130kg ) when you were at 60kg before.

For progressing BSS more:
1) Add volume. You did 40kg for 1-1-2 reps, you have to get to 3x8-10
2) Volume BSS with heavy DBs gets hard. If you do 8-10 reps each leg the set lasts too long, there are grip problems. What i suggest ( and have done it myself with great success ) is using the smith machine. It eliminates the balance and setting up problems and you can focus on your lift. Even adarq approved it back when i was doing it, he said 'if the smith machine is worthy for 1 exercise, this one is BSS'
3) Make sure you are not sacrificing ROM and form for weight. Keep torso as upright as possible ( you can half-BSS / half-RDL it, which is wrong ) and go down until knee almost touches the ground. This is another aspect that the smith machine helps , you can't cheat bending forward.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 04, 2015, 04:29:32 pm
BSS hits much more the glutes than the quads. But a good squat uses the glutes a lot. And either way, yes, there will sure be some carryover to squat, just don't expect a 2*BW ( 130kg ) when you were at 60kg before.

For progressing BSS more:
1) Add volume. You did 40kg for 1-1-2 reps, you have to get to 3x8-10
2) Volume BSS with heavy DBs gets hard. If you do 8-10 reps each leg the set lasts too long, there are grip problems. What i suggest ( and have done it myself with great success ) is using the smith machine. It eliminates the balance and setting up problems and you can focus on your lift. Even adarq approved it back when i was doing it, he said 'if the smith machine is worthy for 1 exercise, this one is BSS'
3) Make sure you are not sacrificing ROM and form for weight. Keep torso as upright as possible ( you can half-BSS / half-RDL it, which is wrong ) and go down until knee almost touches the ground. This is another aspect that the smith machine helps , you can't cheat bending forward.

My gym is too small, it doesn't have a smith machine unfortunately, it has 6-7 cardio machines, and 2 squat racks and 1 bench press. that's all, but I try to keep upright only when i reach those struggling reps, I lean forward a little when going up.

But it does take long, to do 3 sets of 8-10 reps for each leg, I can only manage 2 sets and move onto next workout to fit it in before gym closes.

But today's session was good did 2 x (4,4), (4,3) => (L, R) first few reps good form last few reps hard and the form goes bad, but I am going to stick with this weight until I can do 8-10 reps, I probably will be able to fit in 2 sets, then will get less time to do single leg RDL's they are hard because after BSS my quads are sore that when doing the single leg rdl my quad's soreness is making it difficult to do the workout mainly for my right leg, left leg is fine.

weird times I got today for my 60m sprints alternating lead leg.
 1. 8.12    L
 2. 8.13    R
 3. 8.12    L
 4. 8.12    R

with the BSS it was tough for my right leg, I was sweaty I would manage a half and then my other leg comes off the bench, so I try again, I fail dropping it, try again, half, soo much sweat trickling down my face, I just have to complete the reps for my right leg, until I know my legs are finished and cannot take anymore so I move onto single leg RDL, the same balancing issues.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 10, 2015, 12:07:40 pm
Date:09/06/2015
Soreness: quads
weight: 63.5kg

warm up
   same

Workout
   6 x 60m sprints alternating lead legs medium head wind
    1. 8.60 (didn't know the thigh support would slow me down)
    2. 8.35 same
    3. 8.25 about (took the support off)
    4. 8.16
    5. 8.03
    6. 8.00
   
    Can't believe I was getting faster and faster but had to stop to fit in the gym work.

    activation, mobility and stretch drills
     
    1 x 1 @40kg dumbells (I had to go down in weight as I already achieved my goal now my aim is to do them proficiently without much struggling and with minimum to no lean at all which I did at 3 sets.
     
    3 x 4 @35kg  -  I will go to 37.5 kg and try do the same.
   
   2 x 6 @ 35kg dumbells single leg RDL's

Cool down
  stretches
  walk about

Comments
A good and suprising

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 19, 2015, 08:11:05 am
Finally, I'm back.

What a journey I've been through in the last 2 months. you will be shocked to learn where I was in the last 2 months. But my training never stopped, after ramadan, I continued with my training and they had a smith machine which i took advantage of for my BSS.

So all in all, all is good and looking forward to continuing with my training, alot of new people on here.
I hope I didn't miss out on alot, also there was no internet where I was, so I missed out on the news even the worst mayweather choosing berto, what the hell is wrong with him.
I'm glad to be back on the internet.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 20, 2015, 10:39:10 am
My workout for the last 2-3 weeks consisted of the following:

Warm up:
   A walk, a skip, a run
   straight leg runs
   
Workout
   2 x 2 - 27-30m sprints
   1 x 4-5 - 27 - 30m sprints
   
   ankle hops 2 x 8
   tuck jumps 2 x 8
   
   mobility and activation drills
   
   BSS 2 x 3 @ 70kg / smith machine
   Lying Leg curls 2 x 6 @ 60kg
   
   Hip flexion 2 x 10 @ 35kg
   Straight leg lifts backwards using cable 2 x 10 @ 35kg

I also did upper body days for core and sprint arm swings, some bench press using dumbells and barbells, tricep dips 20 reps.

Note: Tested my leg extension and leg curls on the same machine and I could curl max of the weight on the machine of 110kg and felt I could do more but with lying leg curls I could only do max rep 60kg 2-3 reps, which shows that in fact my hamstrings are weak, but it also could be that my hips played a role in the leg extension machine.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 24, 2015, 12:04:24 pm
belated welcome back man. where were you? got a new goal or still trying to get faster?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2015, 09:31:53 am
belated welcome back man. where were you? got a new goal or still trying to get faster?

Well, they falsely accused me of attempted murder and placed me in prison for 2 months, but because the prosecutioner couldn't make it stick, no evidence, so they released me alhumdulillah, i took advantage of the gym and ran in the sports hall so yeah crazy few months but happy to be free now back to training.

I am still trying to get faster.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 25, 2015, 09:32:16 am
uh, holy shit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2015, 09:38:54 am
uh, holy shit.

exactly, first time it's happened to me in terms of getting locked up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 01, 2015, 03:25:05 pm
Date: 01/09/2015
BW: 61.4kg
Soreness: shins a little

Warm up:
   A walk x 2
   A march x 2
   A run starting with small steps x 2
   straight leg runs

Workout
   4 x 34m alternate legs
       - 4.40
       - 4.47
       - 4.41 - stumbled at the beginning but maintained and ran and suprisingly ran 4.41, which makes me think that i could have run faster if I ran it better
       - 4.45

   ankle hops ME  2 x 8
   tuck jumps quick 2 x 8

  activation and mobility drills
  BSS 30kg dumbells 2 x 6
  single leg cable leg curls 10 reps@10kg, 6 reps @ 32kg
  cable hip flexion 1 x 10@ 20kg, 1 x 6 @36kg

Cool down
  stretches
  walk back

Comment
It was a nice day and a nice session, felt a bit rusty because of being away from for a while, but the sprinting were shocking even though there was a slight headwind, hopefully after a few more days I can get a good run, as todays run, some runs were awkward not to full potential but felt good nevertheless and the third run I stumbled when I started running, so had to compose and continue to run and suprisingly got 4.41, which shows that I can run faster than 4.4 seconds. The warm ups felt good but a little rusty as i felt my legs were weak to absorb impact but should get better after some several runs. The gym work was good, the labels on the cable machine are bit confusing as it says 18kg or so, but feels way heavier than that, so it is probably 36kg. The BSS felt good at 30kg dumbells it was nice controlled pace unlike last time struggling to get to 5, but I was able to get to 6 continuously, felt a bit dizzy nothing serious. did the cable lying leg curls and then finished with cable hip extension to increase the size and strength of my iliopsoas muscle.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 02, 2015, 04:09:26 am
Would you like to give us some more detail about how this whole shit happened? How do you get accused for murder, by mistake, to the point of being locked up? And for how long? How was the mistake finally realized? And what happens then, they say 'oops, sorry'? Can you go to trial to demand some kind of compensation, i don't know what and from who?
I realize it is a very personal and 'delicate' issue though so if you don't want to share it is perfectly fine.
:welcome: back anyway, NOW PUT MORE SPRINTS VOLUME IN!!! lol
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 05, 2015, 01:48:26 pm
date: 03/09/2015
bw:61.4kg
soreness:quads

Did the regular warm ups and the following workouts.

8 x 34m sprints average 4.65 seconds  :uhcomeon:, compared to last workout session where i was getting an average of 4.43.
ME ankle hops 2 x 8
tuck jumps 2 x 8

BSS 2 x 2 @ 35kg dumbells
single leg RDL's 2 x 5 @ 35kg dumbells

----------------------------------------------------------------------------------

Today's workout, I had to wake up at 8.00am but woke at  10:30am, so missed the gym, so I did home gym.

stair runs x 5 or so
3 step skips x 5
4 step jumps x 6

pistol squats it was hard on my strong leg for some strange reason, then holding 20kg bucket doing pistol squats better because of balance issue being solved by holding bucket in front, but hard so hard to keep leg straight in front when coming up.

single leg hyperextension explosive 2 x 10 each leg

hip flexion 1 x 10 each leg using 15kg weight.

Cool down and stretches, left quads upper section sore.

A nice home session alterative.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 10, 2015, 09:27:24 am
Date: 8/09/2015
Soreness: shins  a little
bw: 61.5kg

Warm up
  A walk, a skip, a run starting with low leg cycles, leading up to a runs to a little run at the end
  straight leg bounds need to make it more strength based rather than speed based
  hip swings
  heel walks
  strides

Workout
   8 x 34m sprints lt legs slight head wind
     - 4.72  L
     - 4.63  R
     - 4.72  L
     - 4.65
     - 4.81
     - 4.75
     - 4.65
     - 4.78

  ankle hops ME 2 x 8
  tuck jumps 2 x 8

  activation and mobility drills w/ foam rolling
  BSS 0kg x 4 reps, 15kg dumbells x 5 reps, 35kg dumbells x 4 reps x 2 sets
   
  Single leg RDL 2 x 35kg dumbells x 6 reps
 
  arm down swings cable machine x 10 x 10kg

Cool down
  stretches
  walk back

Comment
It was a weird session my time just keeps getting worse, but the good thing is that my leg is getting stronger as it was easier than previous session, but also my times are staying under 5 seconds. Just keeping my hopes up that my times will get better after a month or so.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 10, 2015, 10:47:34 am
at least you're doing more reps now. try doing some longer sprints as well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 10, 2015, 02:25:46 pm
at least you're doing more reps now. try doing some longer sprints as well.

Sure, hopefully I will extend it to 60m for 8 reps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 11, 2015, 10:36:19 am
I had a mild quad sprain from my sprinting so had to stop my workout after 4 sprints.
mostly pained when I would put weight on my feet with knee bent eve a little.

So resting it for saturday.

slight head wind
1.4.6
2.4.65
3.4.7
4.4.78

Around those times.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 12, 2015, 01:15:09 pm
The quad sprain came back as last time, so cut my workout short after getting some work in.

34m sprints
  - 4.62
  - 4.81
  - 4.75
  - 4.65

BSS 35kg dumbell 1 x 1 ( my quads felt weak because of sprain)

single leg RDL 1 x 1

It was wet surface and windy condition, which was chaning direction in circular motion every few seconds and slippery a little the track because of rain which occured a couple of minutes ago.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 14, 2015, 05:51:17 am
Don't train through the quad sprain. You have nothing to win and very much to lose from that tactic. Recover it. Tons of foam rolling and stretching, plus some recovery work ( light leg extensions, BW half squats etc. ). But DONT SPRINT through it. I had a nice page with evaluation/rehab process that i followed when i had my own quad sprain (which i turned into a chronic one for being an asshole and training through it ), ill link it here if i find it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 14, 2015, 07:38:05 am
Don't train through the quad sprain. You have nothing to win and very much to lose from that tactic. Recover it. Tons of foam rolling and stretching, plus some recovery work ( light leg extensions, BW half squats etc. ). But DONT SPRINT through it. I had a nice page with evaluation/rehab process that i followed when i had my own quad sprain (which i turned into a chronic one for being an asshole and training through it ), ill link it here if i find it.

Thanks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 19, 2015, 10:00:29 am
Date:19/09/2015
BW: 63.3kg
soreness: quads, shins

Warm up
  hip stretches
  a walk x 2
  a skip x 2
  a run x 2
 
Workout
  4 x 34m sprints
    - 4.59
    - 4.57
    - 4.65 (my leg felt weak after 10m into sprint)
    - 4.67 (my leg felt weak and after my quads were sore, the sprain kicked in again)

   medium intensity ankle hops 1 x 8
   light tuck jumps x 8

   no foam rolls available so tissue soaked in cold water and placed on my shins
   did steps ups with 15kg dumbells 2 x 10
   
   cable pull downs mimicking downward arm swing using 18lbs about.
   
   my quads was sore so missed my usual weight training.

Cool down
  intensive stretching
  walk back

Rate: 7/10

 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2015, 01:46:04 pm
I saw anthony joshua in my neighbourhood, they (him and his friends i think) were looking for a place to ride a motorcycle and one of the guys asked me and I directed to a field.

lol, you can see he did ride a bike if you check his twitter account.
second famous person I have seen after linford christie.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2015, 06:20:56 pm
Somehow I was in the mood to watch a famous trial video and saw a highlight of the OJ simpson trial 2:36.19 on youtube.
It was interesting. Wanted see what made it soo big and most covered trial in america.

Some of you saw the case, I was suprised with the verdict, but the prosecutor did not solid evidence, even though what they did have good but circumstancial I guess.

I enjoy watching trial cases. This is the third, I saw the oscar pistorius and conrad murray.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 22, 2015, 10:47:59 am
Somehow I was in the mood to watch a famous trial video and saw a highlight of the OJ simpson trial 2:36.19 on youtube.
It was interesting. Wanted see what made it soo big and most covered trial in america.

Some of you saw the case, I was suprised with the verdict, but the prosecutor did not solid evidence, even though what they did have good but circumstancial I guess.

I enjoy watching trial cases. This is the third, I saw the oscar pistorius and conrad murray.

you are a strange dude.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2015, 03:05:58 pm
Date: 22/09/2015
Soreness: right hips

warm up
  up stair runs
 
workout
   up stair runs - speed and explosiveness is the aim
      - 2 step size
      - 3 step size
      - 2 foot on each step
      - 1 foot on each step
   
   stair jumps
       4 steps 5 reps
       
   ankle hops 3 x 5 - ~20" jumps   
   tuck jumps 2 x 8

   pistol squats jumps 3 x 5
   
   single leg hip flexion 15kg 2 x 8 each leg
   
   single leg hyperextension 42kg weight 1 x 5

Stretch
   general stretch
   
Comment
I didn't get time to go to the track because of some stuff I had to do at home. So improvised with an in house training, I really like the reverse hyperextension exercise. It was comfortable not very challenging.

Rating: 6/10
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 28, 2015, 12:00:48 pm
Date: 26/09/2015
Soreness: quads

Warm up
  a walks
  a skips
  a runs

Workout
  34m sprints x 6
    - 4.65
    - 4.68
    - 4.55
    - 4.62
    - 4.74
    - 4.68
avoid straining my quads

   ankle hops ME 2 x 8 (shins pain straight away on first rep
   tuck jumps 2 x 8 comfortable

  BSS 3 x 1,2,3 @35kg dumbells
  single Leg Romanian Deadlifts 2 x 5
 
Cool down stretch
   lower body stretch
   walk back

Comment
I was dissapointed with my first run at 4.65, so hopefully after two more weeks I will get down to a good constant time and them move onto 60m x 8.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 01, 2015, 02:20:01 pm
29/09/2015

Same warm up, the wind was low and from diagonal behind, did 6 reps of 34m until my quad sprain started to flare up. got the following times.

- 4.6
- 4.59
- 4.47
- 4.50
- 4.47
- 4.65

Was a nice day, until the sprain started flaring up, then did BSS at 35kg dumbells 2 x 4, same with single leg RDL's 2 x 6

Todays workout

I felt less powerful in my runs, the wind was blowing from the front and at the side it was all over the place and I was running into a head wind, low/medium
and on the third run my quads sprain came up again and was sore.

- 4.75
- 4.82
- 4.81

my quad was sore so did quick ankle hops, tuck jumps and step ups with 15kg dumbells and 20kg dumbells.
then ended my workout.

irritating when the sprain comes up during my runs, I wanted to start running 8s again but nothing I can do about it.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2015, 11:32:35 am
Wasn't feeling that well, but well enough to train, just a little sore throat, so brought a jumper with me.

I did my regular warm ups
  a march
  a skip
  a run

Then the following workouts
  34m sprints  - just found out the lane width were about 1.2m
     - 4.72 windy a bit head wind Left leg
     - 4.68
     - 4.78
     - 4.70

   my quad starting to sprain again, so stopped my runs. did average effort ankle hops and then tuck jumps 2 x 8

 then took it easy on my quads
 reverse calf raises - hard to add load to this workout so i placed a weight plate on the tip of my feet and did the movement which dragged and pushed the weight plate.

 then did forward back lunges holding 30kg dumbells 2 x 3-5
 (you step forward by lifting knee high then place down on the floor in front then lunge down then come up forward and up and lift the back knee up and stand then you bring the same leg you raised back and go into a reverse lunge lunge down and then up and step back to original position.

single leg romanian deadlift 30kg dumbells 1 x 5 but the difference is once coming up lift knees up and go upto my toes diffcult but tried.

end of workout

weight was 63.35kg
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 07, 2015, 11:42:06 am
Date:06/10/2015
Soreness: shins a little
BW: 63.50kg

Warm up
  a walk x 2
  a skip x 2
  a run x 2

  hip swings
 
Workout
  34m sprints alt legs, wind was changing (diagonal behind, behind, side)
    - 4.52
    - 4.65
    - 4.47
    - 4.75
    - 4.63
    - 4.69
    - 4.66
    - 4.59

   ankle hops 2 x 8
   tuck jumps 2 x 8
   
   activation and mobility stretches and drills (single leg glute bridge, ankle and calf activation, hamstring)
   reverse calf raises - for shin issues i have had with ankle hops
   
   DumbellSplitSquats - 2 x 4 @ 35kg (it was a nice comfortable session, but was getting late)
   Single leg romanian deadlift - 2 x 6 @ 35kg dumbells (nice and easy just some balance to tweak a bit nothing major)
   
Cool down stretch
  lower body stretches
  walk back

Comment
It was a nice workout, sessions runs 2 1/2 hour so have less time. But a good session. Got 8 runs in without my quads troubling me. The BSS felt comfortable hopefully I will try to rep it up to 10 if I can will need a lot of effort.

Rating: 9/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 09, 2015, 07:40:45 am
It was a quite cold slightly windy day, the warm up was ok for the a walk but at the a skip, I felt a little strain on my lower back a small spot nothing serious just a  little pain i felt in the lower back but this was when i would be upright doing the a skip, then during the run as well.

but didn't think much of it as it was very small pain.

Then I did my sprints 34m with the following sprints.

 - 4.81
 - 4.81
 - 5.03
 - 5.03

Lol, look that exactly the same time for both legs, I just was shocked at how bad the time was, thinking the runs from tuesday effected todays performance, it was windy towards me so I was running into a slight head wind, but I have never gotten time this bad before with head wind. so I stopped and my quads were sore also a little.

So i did quick ankle hops and tuck jumps and then went to the gym and avoid the bss which would further strain my quads and instead did the following.

high box step up wth dumbells @0kg x 5, 10kg x 5, 15kg x 5, 20kg x 5
single leg romanian deadlifts @25kg x 10

can't remember the others i did.

rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2015, 10:32:33 am
Date: 10/10/2015
Soreness: quads
BW: 64.25kg

Warm up
   a walk x 2
   a skip x 2 (much better no back pain at all)
   a run x 2

   sideways leg swings
   
Workout
   Track Session
   34m sprints alt leg wind changes
    - 4.72
    - 4.81
    - 4.81
   (my quad sore at this point from the strain, so i wanted to run one more but decided to not risk it)

   ankle hops 2 x 8
   tuck jumps 2 x 8

   GYM session
   tennis ball foam rolling, the foams they did have dissappeared lol didn't know my calves were so tight,
   activation and mobility stretches

   reverse calf raises
   BSS @20kg 1x10, @25kg 1 x 10
   single leg romanian deadlifts (since there is some knee bend, my quads do feel it a little so had to take it easy with my quad sprain) 1 x 10 @25kg
   
Cool down
  stretches
  walk back

Comment
End of 34m sprint session, will rest a week and switch it up to 60m sprints. Some decent progresses. Just hope it transfers to my 60m running and without my quad spraining up all the time when I run 4-6 times.

Rating: 5/10 
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 11, 2015, 12:39:18 pm
yo seifullaah,

have you been stretching your quads/hip flexors post workout? i see you have stretching in the cooldown, just wondering though.

my calfs are crazy tight too, i've been using my fingers/thumbs instead of rolling them.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2015, 12:50:25 pm
yo seifullaah,

have you been stretching your quads/hip flexors post workout? i see you have stretching in the cooldown, just wondering though.

my calfs are crazy tight too, i've been using my fingers/thumbs instead of rolling them.

I stretch the quads, the hips and the hamstrings and calves separately.

e.g leaning down for hamstring stretch, I place knees on bench hold on to my foot behind and lunge down to stretch the quads and lean on wall with one foot behind other and push hips forward to stretch calves, I sit one leg crossed over the bench and press my stomach onto my feet for hips alot of hip stretches.

thanks for the advice will use my fingers thumbs for my calves. I think the tight calves maybe the reason for my shins being sore.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2015, 01:27:52 pm
played some tennis today, it's very difficult to serve correctly by throwing it in the air and using wrist to serve down, I am just terrible at it.
but enjoyed it 1 to 1 1/2hr.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2015, 12:42:08 pm
I was thinking about my max squat rep at 60kg, I realized that some people have been including the weight of the bar to their stats not here but else where, which got me thinking that 60kg is my max squat not including the weight of the bar so if I was to include the weight of the bar that would be +20kg totalling 80kg, which is over 1x BW.

Is this how you guys do it meaning my squat is not all that bad or do you guys exclude the weight of the bar on your journal and my squat still sucks lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 26, 2015, 01:12:31 pm
of course you should include the weight of the bar. everyone on here does, as does everyone else who has ever written about weight lifting on the internet, ever.

a 1 x bw squat is still not great for a healthy young man, but it is a damn sight better than 20kg under 1 x bw.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2015, 06:50:48 pm
of course you should include the weight of the bar. everyone on here does, as does everyone else who has ever written about weight lifting on the internet, ever.

a 1 x bw squat is still not great for a healthy young man, but it is a damn sight better than 20kg under 1 x bw.

Nice!
 :highfive:
I feel much better about my squat. Once I was able to hold 100kg halfway from the hole and the top which shows I was close to squatting 100kg then started drifting down lol. definitely better than 20kg below BW.

Squat Max Rep: 1.33333 x BW
pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 26, 2015, 11:19:59 pm
yup like LBSS said, include the weight of the bar.. kind of cool tho, now all of your lifts have gone up :f
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2015, 01:14:15 pm
yup like LBSS said, include the weight of the bar.. kind of cool tho, now all of your lifts have gone up :f

definitely
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2015, 01:31:19 pm
Date: 27/10/2015
BW: 64.45
Soreness: none

Warm up
  a march x 2 x 30m
  a skip x 2 x 30m
  a run x 2 x 30m
  hip mobility lateral leg swings x 10 each leg
 
Workout
  60m sprints wind is all over the place 10am, slight cold morning
      1. 8.16 Left Lead Leg (my first run and there are some kids training just on the next 3 lanes and I see it is clear so I run and I feel comfortable but my legs are kicking      the back of my other legs calf muscle, as I am approaching the end one of the trainers .... starts walking into my lane and then I quickly slow down and he says oh sorry and just moves off  :gtfo:.

     2. 8.06  Right Lead Leg - I use the same lane as the trainers is off the lane and I take advantage and run, felt a little better. rested 5 minutes before running this so was a little tired.

     3. 7.84  Left Lead Leg - I used another lane as the trainers decided to stand on the other lane, it felt good but was hard to keep eye out for finish line on floor, so looking for the line distracted me a little but still got a good time. feeling a lot tired and a little sick.

     4. 8.36  Right lead leg - I just felt very tired and weak and the run felt weak also so got a bad time, felt even more sick, when i say sick i mean sick in the stomach, like tired sick about to vomit about 50% but felt very sick and a little dizzy also the oil I had in my air since yesterday, olive oil, the smell made me even more sick, so rested for a while before committing to one more run.

    5. 8.13  Left Leg - just tired and sick

    Ankle hops 1 x 8 felt good and bouncy but the sickness just ut a stop to the workout and I went to the gym.

    BSS 0kg x 5, 2 x 20kg dumbells x 5
    Single leg RLD 0kg x 6, 2 x 20kg dumbell x 6

   Stretched before and after for mobility and activation.

Cool down
   stretch
   walk back

Comment
Bad come back workout session, sick, tired and weak prevented me from getting a good workout today.

Rating: 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on October 27, 2015, 01:43:32 pm
Squat Max Rep: 1.33333 x BW
pc

Let me spoil it a little for you. Relative strength is very important, but relative strength is also, relatively judged.
Take a look at this: http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

At 132 lbs BW , novice level is 170 ( 1.28*BW ) and intermediate is 205 ( 1.55@BW ).
At 181 lbs BW , novice level is 220 ( 1.21*BW ) and intermediate is 270 ( 1.49@BW ).
At 220 lbs BW , novice level is 245 ( 1.11*BW ) and intermediate is 300 ( 1.36@BW ).

The lighter you are , the easier it is to squat a given percentage of your bodyweight.

That said, 80kg is WAY better than 60kg and 1.33*BW is WAY better than 1*BW. Makes more sense too, 60kg max squat was as ridiculous as the 3 calf raises recent story, does not compute.
Also some crazy strength imbalances ( quads vs hamstrings ) at your numbers are now coarsened and make more sense. Nice.


I feel much better about my squat. Once I was able to hold 100kg halfway from the hole and the top which shows I was close to squatting 100kg then started drifting down lol.

Start squatting again. Those 100kg, go get them!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2015, 02:28:33 pm
Squat Max Rep: 1.33333 x BW
pc

Let me spoil it a little for you. Relative strength is very important, but relative strength is also, relatively judged.
Take a look at this: http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

At 132 lbs BW , novice level is 170 ( 1.28*BW ) and intermediate is 205 ( 1.55@BW ).
At 181 lbs BW , novice level is 220 ( 1.21*BW ) and intermediate is 270 ( 1.49@BW ).
At 220 lbs BW , novice level is 245 ( 1.11*BW ) and intermediate is 300 ( 1.36@BW ).

The lighter you are , the easier it is to squat a given percentage of your bodyweight.

That said, 80kg is WAY better than 60kg and 1.33*BW is WAY better than 1*BW. Makes more sense too, 60kg max squat was as ridiculous as the 3 calf raises recent story, does not compute.
Also some crazy strength imbalances ( quads vs hamstrings ) at your numbers are now coarsened and make more sense. Nice.


I feel much better about my squat. Once I was able to hold 100kg halfway from the hole and the top which shows I was close to squatting 100kg then started drifting down lol.

Start squatting again. Those 100kg, go get them!

Thanks  :highfive:
Look forward to getting that 100kg.
BSS has definitely helped not only with strength but also with handling heavy weights.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 29, 2015, 04:06:17 pm
Date: 29/10/2015
Soreness: none
Weight: 64.35kg

What a day full of rushing here and there, woke up late and had to rush to a meeting, then went back home to eat breakfast then had to rush back to another session with another company it is 3:30pm and now have to rush to the gym and track arrived there at 4:00pm, so i had 1 hour to get my workout done.

Session:
  A walk x 2
  A skip x 2
  A run x 2
  hip mobility swings
  60m sprints windy and raining so track was wet and wind flowing from diagonal direction.
    - 8.03  Left lead leg
   - 8.10  Right Lead Leg
   - 8.22  Left Lead Leg
   - 8.16  Right Lead Leg

  The runs felt nice and felt like I was accelerating even when I was upright upto 50m and then after, the acceleration was reduced slightly transitioning to maintenance but could feel like I was accelerating through the finish line.

Then had to rush to the gym, did quick quad and ham activation drill, then did ankle hops shin feels much better, then did reverse calf raises. Then did Bulgarian splits squats, 0kg x 5, 20kg x 5, 40kg x 1 then did single leg Romanian deadlifts 0kg x 5, 40kg x 3.

Then had to finish then head off home after general stretch.

What a stressful day.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 31, 2015, 04:18:16 pm
Info: The damn track was still wet.

Date: today
Weight: 64.5kg
soreness: quads, shins a little (seems the quad has started becoming sore, started a little from running and bss made it more sore.

Warm up
    a walk, skip and run x 2 x 20m

Workout
    60m sprints, windy, wet track
        1. 8.34 - it was a good jump out from the start, but the track was wet and the angle i was at and my feet kept slipping back and it is like the stumbling but when I carry on and maintain doesn't work just keeps slipping until I come up and then it stops and i try power my way to the finish. worst timing ever.

       2. 8.30 - don't know why

      3. 8.16 - good time
   
      4. 8.24

Just an overall bad session.

ankle hops x 2 x 8
tuck jumps x 2 x 8

BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3 (the right quad is sore especially when i lean over the quads have to keep its composure so that being sore makes it more harder, but better on the left leg, a little sore, but it was a nice challenging weight to work on.

Rating: 5/10
disappointing session, so it is what it is.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on October 31, 2015, 04:46:27 pm
And another thing we have told you a million times but oh well, let's make it 1000001:

BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3

This is ridiculous, it does not pass for training. You don't want to squat and you only want to do BSS and SLRDL? ok, that is fine.
Pump up the volume!!!
Don't tell me why you didn't and what was the reasoning and what is the big plan, i don't want to know.
From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 01, 2015, 08:51:58 am
And another thing we have told you a million times but oh well, let's make it 1000001:

BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3

This is ridiculous, it does not pass for training. You don't want to squat and you only want to do BSS and SLRDL? ok, that is fine.
Pump up the volume!!!
Don't tell me why you didn't and what was the reasoning and what is the big plan, i don't want to know.
From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

40kg is too heavy to do 6 reps I fail at 2 reps. I progressed from 35kg which I can do 6 reps, so I increased the weight and am now working at this weight.
I can try do 6 reps, I might fail or my body leans forward with BSS but I can do 6 reps with SLRDL.
That's why I do the max amount I can do.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 01, 2015, 09:12:36 am
Do lighter, for god's shake, this is fundamental. Check everyone's journal, do you think we use our max for the training sets? Not even close. All muscle fibers are recruited a above 80% anyway.
Use a weight that when you do 6 reps you feel you could barely do 7-8. Don't sacrifice form over weight. Go as light as you have to to complete your 6 challenging reps in good form. Then progress from this point.
LOL, you're exhausting but that is a challenge too, if we manage to properly train you it will be a huge accomplishment for the adarq.org, ;)

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 01, 2015, 12:31:41 pm
Do lighter, for god's shake, this is fundamental. Check everyone's journal, do you think we use our max for the training sets? Not even close. All muscle fibers are recruited a above 80% anyway.
Use a weight that when you do 6 reps you feel you could barely do 7-8. Don't sacrifice form over weight. Go as light as you have to to complete your 6 challenging reps in good form. Then progress from this point.
LOL, you're exhausting but that is a challenge too, if we manage to properly train you it will be a huge accomplishment for the adarq.org, ;)

Just before you posted this, I was going to say what if I do 40kg BSS but don't go deep but half way and do 10 reps, then go a little lower and lower until I am at full depth.

But I will do what you said, do a weight where I can do 6 reps comfortably, which was 35kg dumbells, now I will move to 37.5kg instead as 40kg is too heavy.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 02, 2015, 05:14:11 am
You got that right. NEVER sacrifice form/ROM over weight. The exercise is BSS, not half BSS, you have to execute it properly at legit ROM.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.
If i were you i would go back to 35, if you can do 3x1 with 40kg i doubt you will do 3x6 with 37,5kg. Reset yourself, go to 35 or 32,5, then advance from a solid base.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2015, 06:10:17 am
Thanks, I will do 35kg and if I can do 3x6 reps comfortably, which I can as doing 4 was very comfortable at 35kg.
But will do 3x6 just to show I can do it and then move on to 37.5kg.

My thought is I don't want to be stuck on a light weight for too long, but you said 80% RM is all muscles recruited so I guess doing lighter wouldn't be that bad.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 02, 2015, 08:53:33 am
stuck on a light weight? dude you can barely handle that weight. if you cut back to 20kg it would not be too light.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2015, 12:35:29 pm
stuck on a light weight? dude you can barely handle that weight. if you cut back to 20kg it would not be too light.

20kg is def too light, that is my warm up weight.
But I see where you are coming from. What I noticed that if I do a heavy weight for long enough time it will become light and comfortable to do 6 reps.
approx 4 weeks max like it was the case with my 35kg dumbell.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 02, 2015, 11:21:20 pm
bss for singles reminds me of frank yang's crazy bad form bss from his training montage vids from way back (IIRC).

definitely echo vag & lbss.. lighten those BSS's up and hit 6-8 reps until your glutes/hams/quads fall off (with good form).

Just ask yourself what you're trying to achieve with singles on BSS? Even for squat, what's the objective? If you are doing submax squat singles, ie, 80-95% and working on speed, or trying to achieve some kind of stim, then that's a decent objective. As for BSS, you could technically focus on speed (with lighter loads). STIM would better be achieved by something bilateral like squat. So those are a few use cases for doing singles @ submax percentages.

For the most part though, the best use case for unilaterals is just good old fashioned general strength, hypertrophy, and creating a greater stimulus for stabilizers (muscles responsible for stability of the ankle, knee, torso). All of that can be trained just fine in the 5-12 rep range.

When your glutes completely die at ~6 reps, good stuff.

pC!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2015, 11:18:17 am
bss for singles reminds me of frank yang's crazy bad form bss from his training montage vids from way back (IIRC).

definitely echo vag & lbss.. lighten those BSS's up and hit 6-8 reps until your glutes/hams/quads fall off (with good form).

Just ask yourself what you're trying to achieve with singles on BSS? Even for squat, what's the objective? If you are doing submax squat singles, ie, 80-95% and working on speed, or trying to achieve some kind of stim, then that's a decent objective. As for BSS, you could technically focus on speed (with lighter loads). STIM would better be achieved by something bilateral like squat. So those are a few use cases for doing singles @ submax percentages.

For the most part though, the best use case for unilaterals is just good old fashioned general strength, hypertrophy, and creating a greater stimulus for stabilizers (muscles responsible for stability of the ankle, knee, torso). All of that can be trained just fine in the 5-12 rep range.

When your glutes completely die at ~6 reps, good stuff.

pC!

Thanks for the advice man.
For today's session I did 2 x 6 BSS @37.5kg dumbells
I don't feel it much in my glutes only a little
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2015, 11:33:50 am
Date: 03/11/2015
Soreness: quads, back a little
Weight: 64.25kg

Warm up
   A walk, skip and run x 2 x 20m
   Hip mobility swings x 10 each leg
   Iliopsoas stretch cross leg method

Workout
   It was windy from the back and sometimes diagonally from the back, low-medium winds.
   60m sprints alternating lead leg standing start
      1. 7.93
      2. 7.87
      3. 7.75
      4. 7.83

   at this point or before the 3rd run my quads started becoming sore, so I didn't    want the sprain to come up again so I always do min 4. But happy with the time but then again I realize that it was help from the wind. I did new start method, where I would step forward, then step back and then explode out and sprint to get that momentum going.
    reverse calf raises x 20
   ankle hops 2 x 8
   tuck jumps 2 x 8

    Stretches and activation drills
   
    BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg
       - the first set it was comfortable for my right leg upto 4 then some struggle ensued but I had to push my body upright when coming up so form was good. I am weaker on my left leg then my right leg on this one, on the last set I lost focus on contracting my core and my muscles and dropped the weight at 3 so continued to 6, so I had to pick it up and continue. I have to rest between legs and between sets which shows how long it takes. I was also running out of time so I had to leave enough time for my RDL's.
        - Just to make sure you count 2 legs as one set?
     
   Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6
      - This is different, my right leg is weak on this then my left leg, also my quads seem to take a lot of strain from this workout. especially on my right quads. but this more comfortable then the BSS as my hamstrings are stronger than my quads.

   This workout session took a long time, from 10:00 am - 11:35 am for track workout, even with 5 min rest between runs. Then from 11:35 to 12:45 for gym work, giving a total of 2 hrs 45min. In order to fit 3 sets I would have to get to the track by 9:20-30, while still keeping my sprints to 4 reps.

The BSS were comfortable but about 5th rep to 6 reps the struggle begins and the form tries to break but I do my best to keep it upright by pushing my head back and sticking out my chest.

So do you think I should stick with this weight until I can do 6-8 reps without any form breaking attempts.

Rating: 8/10
 

 
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 03, 2015, 12:31:22 pm
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.

    BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg
     
   Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6

:ffffffuuuuuu:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2015, 05:31:31 pm
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.

    BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg
     
   Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6

:ffffffuuuuuu:

It's my fault, I didn't have enough time to do 3 sets. But feel I would have been able to do 3 sets.
One thing doesn't make sense, lets say a person A, squats 100kg for 3 sets of 6 reps properly and then progresses to 105kg or 110kg and you can't expect him to do 3 x 6 again with that weight, wouldn't it be normal to do low reps and then that would count as a fail and then you try again until you can do it properly for atleast 2 days consecutive then he progresses again, he can't be expected to do 3 x 6 for every weight consecutively there will be fails won't there.
If you understand what I mean.

That's what I am doing, I don't want to jump 3 x 6 for all weights.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 04, 2015, 05:11:50 am
It's my fault, I didn't have enough time to do 3 sets. But feel I would have been able to do 3 sets.

Haha, fair, next time.


One thing doesn't make sense, lets say a person A, squats 100kg for 3 sets of 6 reps properly and then progresses to 105kg or 110kg and you can't expect him to do 3 x 6 again with that weight, wouldn't it be normal to do low reps and then that would count as a fail and then you try again until you can do it properly for atleast 2 days consecutive then he progresses again, he can't be expected to do 3 x 6 for every weight consecutively there will be fails won't there.
If you understand what I mean.

That's what I am doing, I don't want to jump 3 x 6 for all weights.

Well, this is fundamental talk about progressive overloading.
Of course you are not supposed to be able to add weight and get all reps EVERY next time. Otherwise all of us that train for years should be world-class level.
The progress curve is linear in the beginning, but then it gets exponential. Fairly weight-untrained people can keep a linear progress for months. After that you will be stuck and you will need to add special tricks ( periodization, high-frequency, potentiation etc ).
However at your level you don't have to worry about that. The rule is this:
-Do your 3x6.
-If you missed a rep,  use the same weight next workout.
-If you didn't miss a rep, add weight next workout. But add as little weight as you can. The 100kg squatter you mentioned should try 102 next time, not 105 or 110 as you said.
-If you missed to get 3x6 with the same weight for 3 consecutive workouts, remove 10% weight and start over.

That is it, you have to be patient.  Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right ;)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 04, 2015, 05:45:18 am
It's my fault, I didn't have enough time to do 3 sets. But feel I would have been able to do 3 sets.

Haha, fair, next time.


One thing doesn't make sense, lets say a person A, squats 100kg for 3 sets of 6 reps properly and then progresses to 105kg or 110kg and you can't expect him to do 3 x 6 again with that weight, wouldn't it be normal to do low reps and then that would count as a fail and then you try again until you can do it properly for atleast 2 days consecutive then he progresses again, he can't be expected to do 3 x 6 for every weight consecutively there will be fails won't there.
If you understand what I mean.

That's what I am doing, I don't want to jump 3 x 6 for all weights.

Well, this is fundamental talk about progressive overloading.
Of course you are not supposed to be able to add weight and get all reps EVERY next time. Otherwise all of us that train for years should be world-class level.
The progress curve is linear in the beginning, but then it gets exponential. Fairly weight-untrained people can keep a linear progress for months. After that you will be stuck and you will need to add special tricks ( periodization, high-frequency, potentiation etc ).
However at your level you don't have to worry about that. The rule is this:
-Do your 3x6.
-If you missed a rep,  use the same weight next workout.
-If you didn't miss a rep, add weight next workout. But add as little weight as you can. The 100kg squatter you mentioned should try 102 next time, not 105 or 110 as you said.
-If you missed to get 3x6 with the same weight for 3 consecutive workouts, remove 10% weight and start over.

That is it, you have to be patient.  Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right ;)

Now everything makes sense.

Thanks I will try, but I will do as you said but I hope you won't grill me if I fail to do 3 x 6, which means I will have to go 10% down if i fail 3 consecutive workouts.

If I fail to do some reps, like I drop the weight or lose focus and I pick it up and continue e.g. do 3 reps, drop it and continue with 3 more reps or does that count as a failed attempt. That is a bad habit of mine, I cut sets because I wrongly convince myself that 2 and 3 sets are the same.

Once I do 3 x 6 for 2 consective workouts the next progress is 40kg as they don't smaller progression dumbells.

Of course I will thank you for this as you taught me as well as the others who are helping as well.
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 04, 2015, 07:00:43 am
If someone ever grills at you for not being able to lift a weight, he is a major asshole. I grilled for not acting rational and not following repeated/certified/trustworthy advice.

So this 35 to 40kg DBs jump, you are right, it is a problem. It is upping your load from 70kg to 80kg , 14%, waaaay too much. But DBs have this problem, i had the exact same problem last year with DB rows, DBs were 32kg-36kg-40kg.

A few solutions i would use at this case:

1) What you said, do 2 successful 3x6 workouts with 35 before advancing to 40kg.

2) Use different DBs? Like use 40kg only at the working leg hand and keep 35kg at the other one, then switch. That way total load is 75kg so increase is only 7%. The imbalance is small so can't harm much, both SL exercises you do are imbalanced by nature anyway.

3) Do it set-by set. So when you get 3x6@35kg , next time do 40kg only at the third set only, so 6x35kg 6x35kg, ?x40kg. If you got less than 6 at this third set, repeat the same thing next time. When you finally get 6 reps with 40kg at third set, next time do 40kg on second set too. So 6x35kg ?x40kg, ?x40kg. When you can get 6 reps at both last sets proceed to first set too.

1 & 3 are better imho, i would use 3.

:lololol:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 04, 2015, 05:48:44 pm
If someone ever grills at you for not being able to lift a weight, he is a major asshole. I grilled for not acting rational and not following repeated/certified/trustworthy advice.

So this 35 to 40kg DBs jump, you are right, it is a problem. It is upping your load from 70kg to 80kg , 14%, waaaay too much. But DBs have this problem, i had the exact same problem last year with DB rows, DBs were 32kg-36kg-40kg.

A few solutions i would use at this case:

1) What you said, do 2 successful 3x6 workouts with 35 before advancing to 40kg.

2) Use different DBs? Like use 40kg only at the working leg hand and keep 35kg at the other one, then switch. That way total load is 75kg so increase is only 7%. The imbalance is small so can't harm much, both SL exercises you do are imbalanced by nature anyway.

3) Do it set-by set. So when you get 3x6@35kg , next time do 40kg only at the third set only, so 6x35kg 6x35kg, ?x40kg. If you got less than 6 at this third set, repeat the same thing next time. When you finally get 6 reps with 40kg at third set, next time do 40kg on second set too. So 6x35kg ?x40kg, ?x40kg. When you can get 6 reps at both last sets proceed to first set too.

1 & 3 are better imho, i would use 3.

:lololol:

They do have 37.5kg dumbells but will do number 3, I like the idea, it's interesting.

thanks
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 05, 2015, 11:20:21 am
Date: 05/11/2015
Soreness: quads
Weight: 65.00kg

Note: It was a bad day, my quads became sore during the sprints, so I walk into the gym with sore quads, so the BSS at 37.5kg was heavy and my form was compromised, i would be upright going down but going up, my body would lean because it would be a struggle, so I don't know what happened except that maybe because of my sore quads, it felt heavier then last workout. I think because the weights are very heavy the time it takes for each session is long so I will have to drop down to 35kg and then do what vag suggested do 3 x 6, then next time do 2 x 6 @ 35kg, 1 x ? @40kg aiming for 6. Another problem is that if I do 3x6 on 35kg but fail on 37.5 kg I would be going back and forth so I will do what vag suggested try and reach 6 reps. I hope my quads won't be sore that it let's me down on the BSS.

Condition: it was spray raining lightly and the track was wet and windy also. My quads were sore from last session, never pushed myself to do 6 reps at that weight.

Warm up
   A walk, skip and run x 2 x 20m
   hip mobility swings x 10 each leg
   standing iliopsoas stretch (track wet)

Workout
    60m sprints
       1. 8.10? when I clicked on stop, it switched to the time, so don't know what time I got
       2. 8.40  :o
       3. 8.25
    Had to stop because of sore quads
   
    Reverse calf raises x 20

    Ankle hops 2 x 8
    Tuck jumps 2 x 8

   Activation stretch and mobility drills
   
   BSS warm up @0kg, 20kg x 6 reps
   BSS @ 37.5kg x 2 x 6 (couldn't do a third one, my quads too sore, If it wasn't I would have been able to push through it, all the reps were heavy and had to drop the weights and continue again with the reps it felt really hard, a lot of grinds.) so I will go down to 35kg.

  Single leg RDL's I couldn't do them at 37.5 kg my quads were too sore, so I did at warm up weight 20kg 3 x 6

Stretch
   Stretched and walk back

Rating: 3/10

Dissapointing workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 07, 2015, 10:39:39 am
Date: 07/11/2015
Soreness: quads super sore painful when climbing stairs, shins a little sore when pressed a little, glutes
Weight: 65.15kg (weights going up and it's not fat I don't think, it could be the fluctuation)

Condition: Shower style rain, it was raining a lot, wet track and the wind was constantly changing direction. The track entire's lanes were being used so I used the lanes on the other side. Took time to find 60m line but found it in the end.

Warm up:
   A walk, A skip, A run x 2 x 20m
   Leg swings hip mobility x 10 each leg
   Standing Iliopsoas 10 secs each leg

Workout
   60m sprints, again the quad sprain fired up again.
       1. 8.29    L     Rain, wind side
       2. 8.35    R       "         "
       3. 8.25    L        "        "   quads got sore
       4. 8.22    R       "        "    quads a bit more sore

    Went inside to do the ankle hops and tuck jumps as it was still raining a lot, I am soaking wet wearing t-shirt
    Reverse calf raises as much as I could use it as an activation for my ankle hops to prevent the pain getting bad on my shin
    Ankle hops 2 x 8
    Tuck Jumps 2 x 8
     
    Activation and mobility stretches, quads, hamstring, calfs, hips
   
    BSS w/ Dumbells, my quads are sore
      - @0kg x 3 reps (deep and stretch)
      - @20kg x 5 reps
     - @35kg x 3 x 6  :headbang:
     My left leg was the strong leg, it was a comfortable challenge, even though my quads was sore and sprained sort of, but my right leg was sore and weak but my left leg was more sore but stronger than my right leg. But I knew I could do 3 x 6 with 35kg but am still nevertheless happy with it.

      Single Leg RDL (25 mins left)
        - 0kg x 5
        - 35kg x 2 x 6 My quads were sore, that it was difficult to go down as my quad is stabilising my knee bend, but was able to pull off 6 reps for 2 sets, more easier with my left leg. I ran out of time had 10 mins to do 2 sets more, so could only fit 1 more set and then finished.

Stretch
   cool down stretch - quads (normal, place knee on bench and other foot on floor and push hips forward), hamstring (straight and bent knee), hips and iliopsoas, calf.

walk back very sore quads.

Comment: Managed to pull of 3 x 6 with sprained quads, but had to do it just to show I could do it, it was a comfortable amount of effort required, now to transition into 40kg using vag's method. Rain just pouring. Just placed heat rub and support bandage brace on my quads.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 09, 2015, 04:34:58 am
Nice, nice, now consistency.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 10, 2015, 03:37:27 pm
Date: 10/11/2015
Weight: 64.6kg
Soreness: quads again

Condition: windy from the side, track was dry, quad was sore a little at this point.

Warm up
    same

Workout
    60m sprints alt lead leg
       1. 8.10
       2. 8.10  (it felt fast but... wasn't)
       3. 8.13
       4. 8.28  Quads were too sore again

     Ankle hops (felt very bouncy) 2 x 8 but shin sore after
     Tuck jumps 2 x 8
     
     Started gym with sore quads
     activation and mobility drills, tennis ball rolling, activation stretches
     
      BSS
         - @0kg x 5
         - @20kg x 5
         - @35kg x 2 x 6
         - @40kg x 1 x 1 The previous 2 sets just really inflamed my quads a lot more
       
      SLRDL
          - @0kg x 6
          - @35kg x 2 x 6
          - @40kg x 1 x 0 (FAIL) my quads were too sore to maintain my knee bend

       I also finished just a few minutes past the time allowed so had to rush to my appointment, got there 5 min late.

Cool down stretch
   - calf massage and stretch
   - hip stretch
   - quads and hamstring stretch
   walk back 30min with sore quads

Comment
Sore quads makes it harder for me to do 6 reps with BSS and even worse after the BSS it becomes even more harder to do single leg RDL's as I lean over there is strain my quad when I reach the bottom.

Rating: 4/10 (not happy with my time)
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 10, 2015, 05:31:38 pm
why.

the fuck.

did you do 2x6.

struggle.

and then add weight.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 11, 2015, 06:36:24 am
also,

why.

the fuck.

not only you added weight while you struggled in the first two sets.

but you also went to use 40s from 35s while you have 37.5s available too.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 11, 2015, 11:54:49 am