Adarq.org

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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: Mikey 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: Mikey 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: Mikey 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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: AGC 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
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.

I decided to use your recommended method of 2 x 6 for 35kg then 1 set of 40kg. I did mention previously I had access to 37.5kg.

why.

the fuck.

did you do 2x6.

struggle.

and then add weight.

I thought this was the progression after being able to do 3 x 6 @35kg to progress to 40kg.

But I was wrong, but I don't understand something, I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this. Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Also I sprained my rectus femoris near the top, so will miss tomorrows workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Dreyth on November 11, 2015, 12:07:49 pm
I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 11, 2015, 12:57:00 pm
I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!

Great, thanks for confirming this.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 11, 2015, 01:28:30 pm
Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time ;)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 11, 2015, 01:41:37 pm
Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time ;)

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2015, 11:34:20 am
Date: 17/11/2015
Soreness: right quad a little
BW: 64.3kg

Condition: wet track, wind from side low/medium. My quads feel healed from the sprain I had on tuesday.

Warm up
   same

Workout
  reverse calf raises

  60m sprints alt lead leg, stand start
     1. 8.19   Left Lead leg   Wind from side - Rusty, little pain in my body during run to get the muscles loosened up nothing to worry about, just rust.
     2. 7.97   Right Lead leg  Wind from side  - felt much better
     3. 8.00   Left lead leg - so annoying I click the button but when I stop running I see it is still running 9,10,11, so I am going to assume it was probably around 7.9 to 8.1
     4. 8.21   Right Lead leg - such a let down.

   Ankle hops 2 x 8
   Tuck Jumps 2 x 8
   
   BSS
     - 0kg x 3
     - 20kg x 5
     - 35kg x 2 x 6 - it was quite easy for my right leg until the last rep, then went onto the left leg straight away, which was a bit struggle, towards the 3rd rep, then on the second set it was quite amount of struggle.

   Single Leg Romanian Deadlift
     - 0kg x 3
     - 35kg x 2 x 6  - some struggle so decided to not attempt 3rd set also time was running out quickly.

    It was comfortable as my quad was nice and a little fresh after the running, so the lifts were nice and controlled, just need to focus on controlling motion more, contract core and other muscles throughout movement sometimes I lose the focus and drop the weight.

Cool down
   stretch (quads, hamstring, calf)
   walk back

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 17, 2015, 11:36:39 am
Why did you skip the third sets once again?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2015, 11:38:17 am
Why did you skip the third sets once again?

I thought from what you said:

Quote
Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third

If 2nd set was a struggle, I do not have to attempt third set. Also ran out of time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 17, 2015, 11:39:56 am
drop weight and do the third set. time under tension is important.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2015, 11:41:05 am
drop weight and do the third set. time under tension is important.

Oh I see.

So something like, 2 x 6 @35kg if struggle do third set  32.5kg x 1 x 6
if less struggle do 2 x 6 @35kg then 1 x 6 @ 37.5kg.

Thanks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 17, 2015, 11:56:28 am
LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.

Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.

On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:

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.

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.

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:


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 ;)

This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.
 8)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2015, 12:20:53 pm
LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.

Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.

On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:

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.

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.

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:


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 ;)

This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.
 8)

I misunderstood what you said. But now it makes sense.
but there will be time where I will skip a set because I do not have enough time to do 3 sets for it but if I do have time I will certainly do it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 17, 2015, 12:28:59 pm
Yes, it is all fine man, not mocking or yelling at you, just trying to get you to do it right.
Sometimes when you don't have time it is fine. But even then, if you ask me, do the so-called drop-set. That means almost no rest and use half the weight, do as many reps as you can. So if no time for a proper rest third set ( like 2-3 minutes or whatever you use ) drop down the 35kg DBs, pick up 18-20kg DBs and do as many reps as you can with each leg, should be around 15.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2015, 01:12:32 pm
Yes, it is all fine man, not mocking or yelling at you, just trying to get you to do it right.
Sometimes when you don't have time it is fine. But even then, if you ask me, do the so-called drop-set. That means almost no rest and use half the weight, do as many reps as you can. So if no time for a proper rest third set ( like 2-3 minutes or whatever you use ) drop down the 35kg DBs, pick up 18-20kg DBs and do as many reps as you can with each leg, should be around 15.

I know you weren't mocking or yelling.
I like the idea you stated. So let's say I realize I won't be able to complete my workout of 3 sets, do 2 sets and then straight away do as much as I can at 20kg as much reps as I can, I can do that. I use 5 mins rest between sets.
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 17, 2015, 01:30:36 pm
Don't use 5 minutes, use 2, or at worse 3. Don't even think of telling me about full recovery etc. No discussion here, max 3 minutes rest from now on, for ever and ever in the gym, whatever reps or sets or exercise you do.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Merrick on November 17, 2015, 01:44:09 pm
Don't use 5 minutes, use 2, or at worse 3. Don't even think of telling me about full recovery etc. No discussion here, max 3 minutes rest from now on, for ever and ever in the gym, whatever reps or sets or exercise you do.


5 minutes rest is useful sometimes so I wouldn't say never.  When your doing some heavy ass squats or deadlifts, and using a money set style or something where you just put everything you have into that 1 set
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2015, 02:57:25 pm
Don't use 5 minutes, use 2, or at worse 3. Don't even think of telling me about full recovery etc. No discussion here, max 3 minutes rest from now on, for ever and ever in the gym, whatever reps or sets or exercise you do.

No arguments from me.  :-X
Will do.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 17, 2015, 04:15:40 pm
Don't use 5 minutes, use 2, or at worse 3. Don't even think of telling me about full recovery etc. No discussion here, max 3 minutes rest from now on, for ever and ever in the gym, whatever reps or sets or exercise you do.


5 minutes rest is useful sometimes so I wouldn't say never.  When your doing some heavy ass squats or deadlifts, and using a money set style or something where you just put everything you have into that 1 set

SSSSSSSSSSHHHHHHHHHHHHHHHHHHHHHHHHHHHH
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 17, 2015, 04:35:41 pm
^^^
Hahaha, exactly! If you see, my previous post is edited. The original mantioned long breaks are ok for maximal attempts but then I deleted it to avoid... implications  8)
Title: Re: A Journey to Running Fast and Jumping High
Post by: Raptor on November 17, 2015, 05:00:06 pm
^^^
Hahaha, exactly! If you see, my previous post is edited. The original mantioned long breaks are ok for maximal attempts but then I deleted it to avoid... implications  8)

Hey, wait a minute!
Title: Re: A Journey to Running Fast and Jumping High
Post by: Merrick on November 17, 2015, 11:23:15 pm
Don't use 5 minutes, use 2, or at worse 3. Don't even think of telling me about full recovery etc. No discussion here, max 3 minutes rest from now on, for ever and ever in the gym, whatever reps or sets or exercise you do.


5 minutes rest is useful sometimes so I wouldn't say never.  When your doing some heavy ass squats or deadlifts, and using a money set style or something where you just put everything you have into that 1 set

SSSSSSSSSSHHHHHHHHHHHHHHHHHHHHHHHHHHHH
^^^
Hahaha, exactly! If you see, my previous post is edited. The original mantioned long breaks are ok for maximal attempts but then I deleted it to avoid... implications  8)

Woops lol
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 19, 2015, 01:32:31 pm
Date: 19/11/2015
Soreness: quads, glutes, hamstring
Weight: 65.25kg

Condition: Raining, wet track. Windy from the side to the front. Had a meeting with a colleague for 2hrs, so I had 1 hr to do the workout track and gym.

Warm up - No rest between
   A walk, skip & run x 2 x 20m
   Leg swings x 10 each leg

Workout
   60m sprints - windy from side and front, reduced the rest time between runs because of short of time.
      1. 8.37   Left leg
      2. 8.25   Right Leg
      3. 8.24   Left Leg
      4. 8.21   Right leg

   1 x ankle hops x 8
   1 x tuck jumps x 8

   Activation and mobility drills (single leg glute bridge, toe reach, toe reach with bent knee, calf mobility stretch)
   
   Legs mildly sore.
   30mins left
   
   BSS - was going to be difficult to lift 35kg, 3 sets in short time and with sore legs so I chose to do 25kg. a few seconds rest between sets, 1 min rest for last set.
     - 0kg x 5 each leg
     - 25kg x 3 x 6,7,8 (6 on first set, 7 on second set, 8 on third set)

   RDL single leg - a few seconds rest between sets.
     - 0kg x 5 each leg
     - 25kg x 3 x 6,7,8
   
Cool down
    stretch then finish
    walk back

Comment: Not happy with the times I got, I thought I ran fast but it wasn't fast enough, but there was constant progress throughout the reps. Finished the workout a few minutes over. But got back in time for the second meeting. The workout was very tiring, the BSS I rested for a few seconds between sets until the last set, 1 min rest just to get my breath back. Same with RDL, tried to have a few seconds rest. A very tiring workout, not heavy but tiring.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 21, 2015, 10:47:30 am
Date: 21/11/2015
Soreness: right quad,glutes
Weight: 65.05kg
Time: 10:35 - 12:45
Condition: Icy cold wind, hands freezing, very windy: medium/high wind, did I mention it was Icy winds at high speeds. It had rained previously so the track was wet. I would wear a jumper, but my hands in the pocket did not keep my hand warm. So was happy to go inside.

Warm up
   a walk, skip and run x 2 x 20m
   hip mobility leg swings
   standing iliopsoas stretch

Workout
   60m sprints with head wind medium/high
     1. 8.75   Left lead leg   
     2. 8.75   Right Lead leg
     3. 8.72   Left Lead leg
     4. 8.84   Right Lead leg
   
   Result: my worse times ever, quads a little sore
 
   Ankle hops 2 x 8
   Tuck jumps 2 x 8
   
   Went to gym, a lot of windows, so even though there is sun shining, there is also icy winds, so it was inside the gym with sun shining inside.
   
   Mobility and activation stretches

   BSS
      1. 0kg x 3
      2. 20kg x 3
      3. 35kg x 1 x 6  - it was a little struggle and because my quads were a little sore I decided to drop the weight down
      4. 30kg x 2 x 6 - nice and easy

    SLRDL
       1. 0kg x 3
       2. 30kg x 3 x 6

Cool down Stretches
   general lower body stretch
   walk back - as soon as i step out I realize it was still icy cold wind outside, as it was warm inside.

Comment
The quads became a little sore after the sprints and was tough as it was very cold and I was running into a strong head wind. But happy to get the gym work in order.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on November 23, 2015, 01:20:39 am


Workout
   60m sprints with head wind medium/high
     1. 8.75   Left lead leg   
     2. 8.75   Right Lead leg
     3. 8.72   Left Lead leg
     4. 8.84   Right Lead leg
   
 

LOL you think the head wind is a factor at those velocities?  Remember, it's proportional to square of velocity...  Why even switch legs?  Figure out what's comfortable and stick with it... too many variables is bad... ignore the wind, it doesn't matter!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 23, 2015, 01:51:38 pm


Workout
   60m sprints with head wind medium/high
     1. 8.75   Left lead leg   
     2. 8.75   Right Lead leg
     3. 8.72   Left Lead leg
     4. 8.84   Right Lead leg
   
 

LOL you think the head wind is a factor at those velocities?  Remember, it's proportional to square of velocity...  Why even switch legs?  Figure out what's comfortable and stick with it... too many variables is bad... ignore the wind, it doesn't matter!

glad to see you back. I don't really know the difference between head wind and tail wind, my guess is that head wind is when the wind blows towards you and tail wind is when the wind is assisting your run, just my 2 cents. I mention the wind so as to let the person reading my journal know that my time was affected by the wind, it was really heavy wind.

head wind is proportional to square of velocity?
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on November 23, 2015, 05:48:49 pm
No the drag force is proportional to the square of the velocity... in other words the person reading your journal doesnt need to know becauae unless your running in a hurricane its not affecting your times... and if it is a hurricane... you shouldnt be running...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 08, 2015, 04:31:09 pm
Note:
I will be moving onto a sled based workout as recommended by my coach. 4 Weeks. I will be starting tomorrow.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2015, 02:43:57 pm
Date: 09/12/2015
Soreness: little glutes and hamstring

Condition: wet track and windy

Warm up
  A walk x 2 x 20m
  A skip x 2 x 20m
  A run x 2 x 20m
  Lateral leg swings for hip mobility
  Iliopsoas stretch x 10 seconds

Workout
   2 x (60kg + sled weight) x 20m sled pulls - first time using sleds so had to adjust and get the tension right as there was jerking from the weight of the sled.   2-3 min rest between runs.
   
   2 x (20kg + sled weight (had to be a weight which would reduce my sprint performance time by 10% so experimenting)) x 20m sled sprints
     1. 4.39
     2. 4.41
   4 min rest between reps. this was a bit strange to sprint all out with a sled attached so had to do a lean standing start.
   
   2 x (60kg + sled weight) x 20m sled pulls - first time using sleds so had to adjust and get the tension right as there was jerking from the weight of the sled.   2-3 min rest between runs.

   2 x (15kg + sled weight) still not light enough to give 10% reduction
     1. 3.97
     2. 4.14
   
   So will probably have to start at 5kg to get 10% reduction.

   5 x 37m sprints (they didn't have 40 yard measurements) /gradual acceleration up to 90%
   
   It was a fun workout, hopefully I can adjust to the sled workout and get better at it.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 12, 2015, 02:45:18 pm
Date: 12/12/2015
Soreness: no pain that stuck out
Weight: 64.95kg

Condition: was raining little and track wet

Warm up
   a walk, skip, run x 2 x 20m
   lateral leg swings x 10
   seated illiopsoas stretch x 10s

Workout
    2 x 20m Sled runs @60kg
    2 x 20m sled runs @10kg
    2 x 20m sled runs @60kg
    2 x 20m sled runs @10kg
   
    5 x 37m (40 yard) sprints w/ gradual acceleration upto 90%
   
    mobility drills

Cool down
   stretch
   walk back

Comment
    I enjoy the sled work.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 13, 2015, 12:41:46 am
ya man sled is fun.. don't try sprinting normally (max accel out of nowhere) after lots of sled work, you might fall on your face.. lmfao :) i've seen it happen.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 13, 2015, 10:41:41 am
ya man sled is fun.. don't try sprinting normally (max accel out of nowhere) after lots of sled work, you might fall on your face.. lmfao :) i've seen it happen.

def fun.
There were some moments where I would max accel but near the end as I am not good at approximating 90%.
lol, don't want to fall on my face. If I explode out I might fly out parallel to the ground and then land on my face.
thnx for the heads up.
 :highfive:

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 15, 2015, 02:07:23 pm
The case has come to an unimaginable end, of course I was released thanks to god, but my father was also involved and he never got released and court just finished and they put my dad and the guy who did the actual stabbing on the same count of GBH  :huh:, even though my dad is innocent, it was a jury trial and I have a big feeling that the recent terrorists attacks from ISIS and the recent attempt from a so called muslim to do another slaughter job in UK at the memorial day march of the troops may have been the motivation behind their decision, as well as the city where the jurors was chosen from are patriotic and have racists there. I am going to tell the solicitor to appeal, there was no evidence against my dad and still.
but it's a test and I have to be patient in these times. (alhamdulillah) all things whether good or bad are predestined to happen.

Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 15, 2015, 03:31:25 pm
the rest of you fuckers, the next time you think you're going through tough times, read back a few pages in seifullaah's journal. bro went through some crazy shit.

glad you're cleared, man, but sorry about your dad. good luck.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 15, 2015, 05:19:27 pm
thanks man.
 :highfive:
the thing that I can be happy about is that it is a comfortable prison, they feed you and you have free gym but still its a prison very bad food, was dissapointing when he couldn't come back especially for my mum.
but thanks for the support guys
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on December 16, 2015, 07:08:24 am
The case has come to an unimaginable end, of course I was released thanks to god, but my father was also involved and he never got released and court just finished and they put my dad and the guy who did the actual stabbing on the same count of GBH  :huh:, even though my dad is innocent, it was a jury trial and I have a big feeling that the recent terrorists attacks from ISIS and the recent attempt from a so called muslim to do another slaughter job in UK at the memorial day march of the troops may have been the motivation behind their decision, as well as the city where the jurors was chosen from are patriotic and have racists there. I am going to tell the solicitor to appeal, there was no evidence against my dad and still.
but it's a test and I have to be patient in these times. (alhamdulillah) all things whether good or bad are predestined to happen.

Sorry to hear man. I got locked up for a couple months back in 2008 when I was only 17 for a gang fight in which somebody got stabbed to death. I was involved fighting with other people  but I had nothing to do with his death, but I got locked up along with 5 others until my charge got dropped because they had nothing but heresay against me, which was all bullshit because the people we were fighting hated me so they made up shit to the police. It was a stressful time in my life but the truth always comes out in the end. I probably would've got out if I snitched on my friend but I just kept my mouth shut because I knew they had no evidence. When I got locked up I got sent to a juvenile detention and obviously it wasn't as good as having your freedom but nobody fucked with me inside and I made a few friends. These days I don't associate with those people anymore because I've changed my life for the better. I don't know what the system like in England but your dad should be fine inside until he gets out.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 16, 2015, 01:34:46 pm
The case has come to an unimaginable end, of course I was released thanks to god, but my father was also involved and he never got released and court just finished and they put my dad and the guy who did the actual stabbing on the same count of GBH  :huh:, even though my dad is innocent, it was a jury trial and I have a big feeling that the recent terrorists attacks from ISIS and the recent attempt from a so called muslim to do another slaughter job in UK at the memorial day march of the troops may have been the motivation behind their decision, as well as the city where the jurors was chosen from are patriotic and have racists there. I am going to tell the solicitor to appeal, there was no evidence against my dad and still.
but it's a test and I have to be patient in these times. (alhamdulillah) all things whether good or bad are predestined to happen.

Sorry to hear man. I got locked up for a couple months back in 2008 when I was only 17 for a gang fight in which somebody got stabbed to death. I was involved fighting with other people  but I had nothing to do with his death, but I got locked up along with 5 others until my charge got dropped because they had nothing but heresay against me, which was all bullshit because the people we were fighting hated me so they made up shit to the police. It was a stressful time in my life but the truth always comes out in the end. I probably would've got out if I snitched on my friend but I just kept my mouth shut because I knew they had no evidence. When I got locked up I got sent to a juvenile detention and obviously it wasn't as good as having your freedom but nobody fucked with me inside and I made a few friends. These days I don't associate with those people anymore because I've changed my life for the better. I don't know what the system like in England but your dad should be fine inside until he gets out.

Thanks man appreciate it.

I knew people's reality would be exposed in court and it was and it ended with my brother in law, who like my father was arrested who we was helping through this while in prison, went against me (which didn't matter as the case was dropped against me) and my dad, made lies, sided with the stabber and here we are, he got charged for lower charge.

In UK they have joint enterprise where they can put you in prison for murder even though you did not lay a finger on him, but if they prove you part of the plan so you did nothing you going to jail for murder. someone who was defending himself from 5-6 attackers is in prison right now for GBH for 15 years. you don't know who you can trust.

But me and my dad made lots of friends, so they will be there with my dad.

But I will appeal as there was no evidence against my dad of stabbing or attacking, just a lie from my brother in law saying my dad was saying go get him. no one else said that.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 16, 2015, 01:43:23 pm
Date: 16/12/2015
Soreness: hams, glutes
Weight: didn't measure

Condition: Mild wind from the side, wet track

Warm up
  a walk, skip and run x 2 x 20
  seated iliopsoas stretch x 10 sec each leg
  swinging lateral leg swings x 10 each leg

Workout
   2 x 60kg sled pulls/power strides x 20m
   2 x 10kg sled sprints x 20m
   2 x 60kg sled pulls/power strides x 20m
   2 x 10kg sled sprints x 20m

  5 x 37m sprints graduall acceleration upto 90% speed

Cool down
  stretch
  walk back

Comment
whenever I sprint with heavy weights, there is always a tugging from the rope when slow running, but I ignore it until the finish.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 23, 2015, 07:45:41 am
Date: 22/12/2015
Soreness: no noticeable soreness
Weight: 64.6kg

Condition: very windy

Warm up
  a walk, skip and run x 2 x 20m
  lateral leg swings for hip mobility x 10s
  iliopsoas stretch x 10 sec

Workout
   2 x 15kg sled pulls x 37m
   2 x flying 20m sprints (30m to speed up and maintain 20m)
   2 x 10kg sled pulls x 37m
   2 x flying 20m sprints
   2 x 10kg sled pulls 37m
   2 x flying 20m sprints

  2 x 65kg heavy sled pulls

Cool down
  stretch
  walk back

Comment
It was more intense the first because of the continuous flying 20m sprints with the 40 yard sled sprints.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 25, 2015, 11:24:55 am
Date: 24/12/2015
BW: 65.8kg  :personal-record:
Soreness: not much

Condition: heavy rain shower, very windy blowing against me and some hail as they were a little sharp

Warm up
   A walk, skip and run x 2 x 20m
   Hip mobility lateral leg swings x 10 each leg
   seated cross legged iliopsoas stretch x 10sec each leg

Workout
   sled pulls @ 10kg x 37m x 2
   flying 20m sprints w/ 30m run up & 20m maintaining speed
   sled pulls @ 10kg x 37m x 2
   flying 20m sprints w/ 30m run up & 20m maintaining speed
   sled pulls @ 10kg x 37m x 2
   flying 20m sprints w/ 30m run up & 20m maintaining speed

   heavy sled pulls @65kg x 4 x 28m
   
Cool down
   stretch
   walk back

Comment
Man, it was soooo wet, when I would do flying 20s I cannot run with my jumper, so I would run in my shirt, but kept gloves on to keep my hands warm, the first few runs were good, adjusting to smooth acceleration, whether it is start slow and accelerate smoothly or start fast not top speed and accelerate which is what I do. The sled pulls and the flyings do get tiring so I rest 2-3 mins inbetween reps. I enjoy heavy pulls as it is not much tiring but strength/power based, so that was good, it was raining heavy with some hail i think but it slowed at the last workout.

Rating: 6/10   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 30, 2015, 11:07:04 am
Date: 30/12/2015
BW: 65.10kg
Soreness: quads a little

Condition: dry track and it was quite windy

Warm up:
   a walk, skip, run x 2 x 20m
   seated cross legged iliopsoas x 10 sec each leg
   hip mobility lateral leg swings x 10 each leg

Workout
   Sled pulls 10kg x 40 yards x 2
   Flying 20m sprints w/ 30m run up x 2 (smooth acceleration)
   Sled pulls 10kg x 40 yards x 2
   Flying 20m sprints w/ 30m run up x 2 (smooth acceleration)
   Sled pulls 10kg x 40 yards x 2
   Flying 20m sprints w/ 30m run up x 2 (smooth acceleration)
   
   Heavy sled pulls 65kg x 28m (30 yards)
   Heavy sled pulls 60kg x 28m (30 yards)
   Heavy sled pulls 50kg x 2 x 28m (30 yards)
   
Cool down
   general quads, hips, calf stretch x 10 secs
   walk back

Comment
The workout became harder because the track was dry, before for 3 weeks the track has been wet and the sled drags were comforably easy but this time it was more friction with the sled so 10kg slowed more than usual, the flying sprints felt good but by running a little fast I could feel I was tilting forward so had to be careful lol, but I never had that problem again. I counted to 100 for rests so I mentally I feel regenerated and in physically. instead of using a stopwatch. Then with the heavy sled pulls at 65kg it was soo hard I was left clueless as to why it was but I realized that the ground was dry so it more of a pull with a slow march, this is where I first realised it. Then I went down a weight until I could do a slightly faster than march speed and it was 50kg. My quads were sore after the first one, I had to rest a while to rest my quads. But it was an ok workout.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 30, 2015, 11:52:21 am
makes me happy to see you finally pushing yourself with volume and effort, man. and following a coach's plan. keep it up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 30, 2015, 03:45:53 pm
makes me happy to see you finally pushing yourself with volume and effort, man. and following a coach's plan. keep it up.

Thanks man.
Appreciate it.  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 02, 2016, 05:30:38 pm
Date: 02/01/20156  - have to start getting used to writing 2016
BW: 65.4kg
Soreness: light sore on quads and calves

Condition: misty/spray rain, windy and cold, so I had to wear gloves, wet track

Warm up
  20min uphill walk + 5 min walk = total walking time to gym
  A march, skip and run x 20m x 2
  Seated crossed legged iliopsoas stretch 10 sec each leg
  hip mobility lateral leg swings x 10 each leg

Workout
   Sled sprints 10kg x 40 yards x 2
   Flying 20s x 2 w/ 30m run up
   Sled sprints 10kg x 40 yards x 2
   Flying 20s x 2 w/ 30m run up
   Sled sprints 10kg x 40 yards x 2
   Flying 20s x 2 w/ 30m run up

   Heavy sled pulls @67.5kg x 28m x 4

Cool down
   Lower body stretch (static)
   walk back

Comment
it was the annoying type of spray misty rain, cold water drops, the track was wet and therefore the sled pulls were comfortably easy. The flying was alot better. The heavy sled pulls was easy also like a jog speed becase of the wet track. 1/8 days it was dry track. The rest it was wet track.
I take weights from the gym to the track, so there is that few seconds im carrying weight, go down stairs to the track and when finished carry it back upstairs back to the gym, I take 2 x 15kg plates they have the handles on them it's not steel plates.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2016, 11:58:02 am
Today was the testing stage of the workout as I have finished the sled workout.

Date: 06/01/2016
Soreness: none
Weight: didn't measure

Condition: cold, little windy sometimes no wind but only for a few seconds. The track was wet.

Warm up
  1 Lap jog of the track
 
  Walking lunges
  High knee karaokes
  Skipping with swing arm circles
  Lateral hip mobility leg swings
  Seated cross legged iliopsoas stretch

  A walk x 20m x 2, A skip x 2 x 20m, A run x 20m x 2
 
  Acceleration runs x 2 upto 10m

Workout/ Test
  30m sprints x 2
     1. 4.31
     2. 4.31

  60m Sprints x 2
     1. 8.31
     2. 8.25

   Was dissapointed with the results and am thinking maybe I didn't rest long enough, as I rested for 3 days. So decided to do some more sprints.

   60m sprints x 1
   30m sprints x 5 (the first few was standing start same as test and the other was a 3 point stance)

   Some guy saw me run and said I was being tight in my sprint and was still leaning a little past 20m, which I do as I feel I can still accelerate past 20m, but it helped in sticking my chest out sort of when I am upright to run tall.

My best time for the 30m at standing start was 4.28 and I also saw my 20m time was 3.27, which was by accident when I tried to measure my 30m split time when running 60m but stopped at 20m as there were lines at 80m, 75m, 70m then the next line was at 60m.

Cool down
Walk back

Rating: 3/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on January 06, 2016, 02:21:47 pm
what did the coach say?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 07, 2016, 06:24:21 am
what did the coach say?

Based on the results, the coach said that it was probably just a bad day; because I remember when I was doing 60m sprints I wanted to get my 30m split time and I had got 4.04s against a slight head wind and my PB on 60m was 7.94s.

He will get back to me on what I should do next.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 15, 2016, 11:27:59 am
I just got update from my coach on the next workout.

Shit just got real.  :motherofgod: But i was planning on an endurance based workout and this fulfills that.
time to dig deep.

400 meter sprint x 1 (rest 5 minutes)
200 meter sprint x 3 (rest 3 minutes between each sprint)
100 meter sprint x 6 (rest 3 minutes between each sprint)
60 meter sprint x 8 (rest 3 minutes between each sprint)

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 15, 2016, 03:50:19 pm
Update on the case
Today was the sentencing, the three people got their prison time handed to them and my dad got 9 years, which in the UK is half inside and other half outside on license. so he will be in there for about 4 years.

The actually guilty person got the same amount and the third guy, my brother in law, has to do 200hrs community serivice outside.

Don't know how I feel about this. Just got to get through it.

pc

Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on January 15, 2016, 05:23:35 pm
that sucks man, sorry to hear it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 15, 2016, 06:13:46 pm
that sucks man, sorry to hear it.

thanks man
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on January 15, 2016, 08:41:02 pm
Update on the case
Today was the sentencing, the three people got their prison time handed to them and my dad got 9 years, which in the UK is half inside and other half outside on license. so he will be in there for about 4 years.

The actually guilty person got the same amount and the third guy, my brother in law, has to do 200hrs community serivice outside.

Don't know how I feel about this. Just got to get through it.

pc

damn that is rough.. :/

4 years inside is a long time, but 9 years inside would feel like an eternity.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 16, 2016, 07:45:09 am
Update on the case
Today was the sentencing, the three people got their prison time handed to them and my dad got 9 years, which in the UK is half inside and other half outside on license. so he will be in there for about 4 years.

The actually guilty person got the same amount and the third guy, my brother in law, has to do 200hrs community serivice outside.

Don't know how I feel about this. Just got to get through it.

pc

damn that is rough.. :/

4 years inside is a long time, but 9 years inside would feel like an eternity.

thanks  :highfive:
It is long. This was the minimum length for the crime. As the judge knew my dad was innocent but it was in the hands of the jury.
just got to get through it.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 17, 2016, 04:29:48 pm
Just started my driving lessons. It's not that hard, it's just getting used to the controls and multi tasking until it becomes natural.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 27, 2016, 06:11:35 pm
The Economy is very bad and Jobs are hard to find, I was supposed to start an internship with formerly GE systems but became abaco systems, I signed the contract and everything but during background check they found out I was in prison and said sorry but no thanks and cancelled my application, they know I'm innocent but because the incident was quite bad they don't want to condone it by recuiting me lol seriously.

On to the next one.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on January 28, 2016, 07:02:56 am
The Economy is very bad and Jobs are hard to find, I was supposed to start an internship with formerly GE systems but became abaco systems, I signed the contract and everything but during background check they found out I was in prison and said sorry but no thanks and cancelled my application, they know I'm innocent but because the incident was quite bad they don't want to condone it by recuiting me lol seriously.

On to the next one.

Any chance of getting that expunged?
You should see a Legal Aid lawyer and see what your options are because it's definitely a black mark against your name in your line of work or pretty much any Government/Professional jobs for that matter.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 28, 2016, 03:37:08 pm
The Economy is very bad and Jobs are hard to find, I was supposed to start an internship with formerly GE systems but became abaco systems, I signed the contract and everything but during background check they found out I was in prison and said sorry but no thanks and cancelled my application, they know I'm innocent but because the incident was quite bad they don't want to condone it by recuiting me lol seriously.

On to the next one.

Any chance of getting that expunged?
You should see a Legal Aid lawyer and see what your options are because it's definitely a black mark against your name in your line of work or pretty much any Government/Professional jobs for that matter.

I didn't know you could do that, I might look into that. It is a black mark on my record.
thanks for the advice  :highfive:.

I am also going to contact my local mp (member of parliament for a political party for my town)
see what he suggests then I will go to a citizen's advice bureau, which provide free legal advice.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2016, 12:38:45 pm
Finally back in training and it is endurance training.

Date: 10/02/2016
Soreness: lower leg area

Condition: windy cold, some sunny moments

Warm up
    20 min uphill walk
    A walk x 2 x 20m
    A skip x 2 x 20m
    A run x 2 x 20m
   
    Lateral Leg swings (hip mobility) x 10 each leg
    Seated leg crossed iliopsoas stretch x 10 sec each leg

Workout (intensity was estimated, didn't what the intensity)
     60m sprints ~@85% intensity x 8 /w 2-3 min rest
     100m sprints ~@80% intensity x 6 /w 3-4 min rest
     200m sprints ~@75% intensity x 3 /w 4-5 min rest
     400m sprints ~@70% intensity x 1 /w 5 min rest

Cool down
   general leg stretch (quad, hamstring and calves)
   20min wak back

Comment
It was comfortable at the beginning, it was windy a bit, cold, wore gloves and cardigan/jumper. The first few sprints was comfortable 60m, 100m,  then when the 200m started it was a challenge. Also walking uphill gets my hearting pumping and it was cold, so my allergy sinus where my ears blocks up and the more tired i get the more my nose and ears blocks, i can hear my breathing through my ears like a loud speaker and I have to sniff in to get rid of that feeling from ears but as soon as i start breathing the ears are acting up again. The 400m was the worst, as my mind is telling me quit, when i was approaching the 200m mark, my mind is saying stop here, but my body just doesn't listen, so much mental work to do the 400m after finishing the 400m, i was happy it was over, lay flat on the floor to catch my breath and my nose and ears condition is very bad but after some rest it gets back to normal.

Rating: 6/10         
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on February 10, 2016, 01:05:40 pm
if you had to lie down after the 400, it was not at 70% intensity.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2016, 04:21:02 pm
if you had to lie down after the 400, it was not at 70% intensity.

Thats good to know, as it shows I put more intensity which is better. I literally had to quickly lie down.
thanks.  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 13, 2016, 10:02:42 am
Date: 13/02/2016
Soreness: shins but it got better during the long runs. quads still feel it now. stomach (abs)  :trollface:
Weight: 65.35

Condition: raining, cold and windy, don't know which way it was blowing. It was the annoying rain, not shower rain but slightly larger than a misty rain.

Warm up
   uphill walk to track 20min
   a walk x 20m x 2
   a skip x 20m x 2
   a run x 20m x 2
    -  comment: did the above with my coat on.
 
   lateral hip mobility leg swings x 10 each leg
   seated cross legged iliopsoas stretch x 10 sec each leg
   
Workout
   60m sprints @ 90% intensity x 8
      - comment: my shins started to become a little sore doing these so I had to relax halfway through the race, which didn't help much but didn't add to it.
   
   100m sprints @80% intensity x 6
      - comment: still raining and my shins are sore, so had to reduce intensity
   
   200m sprints @80% intensity x 3
      - comment: these were starting to tire me up and activate my allergy and block my ears up, but when I lean over towards my feet its more easier to  breath with my ears being less of a problem then it is standing up.
   
   400m sprints @80% intensity x 1
       - comment: time for the killer, it was already nerve recking just to approach the start line know how tired I would become, my chest was a feeling a little heavy, but once I start thats it next stop the finish line even if my head is saying stop, but this time i forced my head to the idea of 'no stopping at 200m' then when i reach halfway 250m i tell my self half way and then home straight, just push as the finish line approaches, then fall on the floor and rest.

It was still raining lol.

Stretch
  general stretch, quads, hamstring, calves. might massage my calves as well.
  walk back

Nutrition: 1 scoop whey, 1 glass milk, 2 tablespoon nesquick strawberry, I do this all the time for this workout, so won't mention it again.

Comment:
It was so relieving to finish the 400m, at first the 60m, 100m having a toll on my shins, it was hard to continue as it was raining and it was harder then last workout but just kept going, did the 200m, which was comfortable until the 400m, which was nerve recking, but once i start i don't stop. after i can relax. when I come home i like to relax with the heater on, which removes the stress and exhaustion of the day. the 400m is becoming slightly better in terms of mental challenge.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 18, 2016, 08:17:55 am
Date: 17/02/2016
Soreness: glutes were very sore, hamstring and calves too
BW: ~65kg

Condition: windy, cold and track a little wet.

Warm up
   20 min uphill walk to gym/track
   A walk, skip and run x 2 x 20m
   toe raises x 20
   seated cross legged iliopsoas stretch x 10 sec each leg
   lateral hip mobility leg swings x 10 each leg

Workout
   60m sprints @~90% intensity x 8 reps /w walk back +2min rest
   100m sprints @~85% intensity x 6 reps /w walk back +2min rest, then did 3 mins
   200m sprints @~75% intensity x 3 reps /w walk back + 5 min rest
   400m sprints @~80% intensty x 1 rep

Cool down
  lie down for 3 mins
  general stretch leg - calf, hamstring, quads
  5 min walk, catch bus the rest of the way lol

Comment
This was another tough session, because of the cold wind and high volume work I have to do can be demoralising, but I just have to keep going it at it, focus on the present and not on the end. The 60m sprints I place quite a bit of effort, the shins became a little sore, then with the 100m I did 2 min rest but it really was too less as for my blocked nose and ears so did it back to 3 mins. the shin became a little more problematic but not enough to make it hard to run. but also for some reason my lower leg sometimes would kick the back of my other leg. Then it came to the 200m, put more effort into then last time. Become a tired more. But I would rest laying down to help with recovery, on my back. Then I was ready for the 400m, but had to be carefull to start at a good pace. It never becomes easy. But towards the end I was feeling weak in my legs and then when I finished, I was not only tired but my glutes were super sore, as well as my hamstring and calves. It was hard to walk back but I had to lay down a lot. Once I finished stretching and started walking, about 5 mins into the walk, when my feet would leave the ground, my calves would become super tight to almost cramp, they felt tensed instantly then I would step down and when it comes it would be the same, this is the same for both feet, which I have never felt this before. But taking the bus back gave me some rest to reduce this.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: alestor91 on February 18, 2016, 05:39:13 pm
If you don't mind me asking, what are your current SVJ/RVJ numbers btw? I see you've been training for a very long time and seem very dedicated.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on February 18, 2016, 05:51:06 pm
Are these timed or does this coach expect tired athletes to run w 75%, 80%, 85% and 90% intensity the entire rep and be able to tell the difference?? Thats a bit much to ask!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 18, 2016, 06:26:25 pm
If you don't mind me asking, what are your current SVJ/RVJ numbers btw? I see you've been training for a very long time and seem very dedicated.

As of right now, I don't know but the last time I measured if i remember correctly. When I get time, I will remeasure and post it here, but I know it's not that good, I'm a 2 legged jumper and have not practiced the movement.

SVJ: 22-24"
RVJ: ~28"

pc

Are these timed or does this coach expect tired athletes to run w 75%, 80%, 85% and 90% intensity the entire rep and be able to tell the difference?? Thats a bit much to ask!

hey man, long time.
They are not timed, he says to do 80% intensity for all the races, but with the 60m my 80% is faster than it is with regards to the 400m, but with regards to 60m the distance is short and i'm not good at keeping to a certain intensity as it is not very tiring so I sometimes increase the intensity but for the long distance I keep it the same.  I think it is the sort of training where the difference is seen not throughout the program but before and after.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on February 19, 2016, 04:09:09 am
Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 19, 2016, 10:37:46 am
Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

I guess you can detect change/progress in how easy the 400m will become over time, , I have noticed, even though it may be little, but the last 400m, I could rest standing but then after I had to lie down.

there was no guarantee on seeing results after but usually he measures my progress after the workout, that's how it usually is.

for me 80% intensity on the 400m is when I can run fast enough where I don't run out breath easily until I reach 200m, then the anaerobic pushes in, so faster than a jog, but a good pace, any faster I would have failed.

as for the 60m, I say intensity, what I mean is 80%-90% of my max effort speed for the 60m.

maybe I can forward your question to my coach and he can explain it better, what question would you like me to ask.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on February 19, 2016, 04:34:58 pm
Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

I guess you can detect change/progress in how easy the 400m will become over time, , I have noticed, even though it may be little, but the last 400m, I could rest standing but then after I had to lie down.

there was no guarantee on seeing results after but usually he measures my progress after the workout, that's how it usually is.

for me 80% intensity on the 400m is when I can run fast enough where I don't run out breath easily until I reach 200m, then the anaerobic pushes in, so faster than a jog, but a good pace, any faster I would have failed.

as for the 60m, I say intensity, what I mean is 80%-90% of my max effort speed for the 60m.

maybe I can forward your question to my coach and he can explain it better, what question would you like me to ask.

Track is a sport w a clock.  If you dont know how fast your going - how do you know your improving?  If your 400 goes from difficult to bearable but also from 50 to 55 seconds... then all that means is you are really good at running 55 seconds but not necessarily faster and maybe even slower. 

An 80% 60m is useless.  60m is far too short for you to not run hard.  You always run hard to 30m on every rep in track...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 20, 2016, 12:21:11 pm
Be wary of this.  A program where the all the results are promised after and no change is observed during is pretty suspicious... often thats the excuse to stick w a program that doesn't work. 

So how fast is an 80% 400m relative to your pr?   A 80% intensity 60m doesn't make sense.  Intensity only makes sense as a variable if the race has some steady state running - even distance runners push out hard and settle into some steady state intensity... the coach should have explained this to you rather than letting you flounder...

I guess you can detect change/progress in how easy the 400m will become over time, , I have noticed, even though it may be little, but the last 400m, I could rest standing but then after I had to lie down.

there was no guarantee on seeing results after but usually he measures my progress after the workout, that's how it usually is.

for me 80% intensity on the 400m is when I can run fast enough where I don't run out breath easily until I reach 200m, then the anaerobic pushes in, so faster than a jog, but a good pace, any faster I would have failed.

as for the 60m, I say intensity, what I mean is 80%-90% of my max effort speed for the 60m.

maybe I can forward your question to my coach and he can explain it better, what question would you like me to ask.

Track is a sport w a clock.  If you dont know how fast your going - how do you know your improving?  If your 400 goes from difficult to bearable but also from 50 to 55 seconds... then all that means is you are really good at running 55 seconds but not necessarily faster and maybe even slower. 

I see what you mean. I tried timing my 400m, but since I wear gloves, operating the stop watch failed, as i had pressed it multiple times, maybe in my next workout I will get my 400m timed, as I was planning on doing this.

Quote
An 80% 60m is useless.  60m is far too short for you to not run hard.  You always run hard to 30m on every rep in track...

agree, that's why I always run hard but not 100%.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 20, 2016, 12:31:00 pm
Date: 20/02/2016
Soreness: hamstring, calves, quads
Weight: 65.65kg

Condition: cold, windy and wet track and it started to rain towards the end.
Clothing: gloves, jumper and wooly hat.

Warm up:
  a walk, skip, run x 2 x 20m
  toe raises on edge of steps x 20
  lateral hip mobility leg swings x 10
  cross legged iliopsoas x 10 secs each

Workout
  60m sprints x 8 reps @~90% intensity walk + 2 min rest
  100m sprints x 6 reps @~85% intensity walk + 3 min rest
  200m sprints x 3 reps @~80% intensity walk + 5 min rest
  400m sprints x 1 rep @~75% intensity 5 min rest

Cool down
  general stretches, quads, hamstring and calves
  walk back

Comment
The runs were feeling good, there were some points that I ran the 60m near top speed, which I realize now had affected it running the longer distance, as I became tired very early on. It was cold and wet track and windy, during the 200m runs there was a big head wind towards the end last 30m, also with the 100m sprint. I did the 200m quite comfortably, but my stomach was feeling heavy and a little sick, but I just rested and started running the 400m comfortably to get over the feeling in my stomach and concentrate on running and finished quite well, could rest standing, but decided to lay down to catch my breath quicker.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 24, 2016, 05:25:29 pm
Date: 24/02/2016
Weight: 65.10kg
Soreness: shins, hamstring a little

Condition: sunny, warm and some occasional cold windy conditions.

Warm up:
   uphill walk 20min
   a walk, skip and run x 2 x 20m each
   toe raises and heel walks
   seated cross legged 10 secs each leg
   lateral leg hip mobility swings x 10

Workout
   60m sprints @85% x 8 reps
   100m sprints @80% x 6 reps
   200m sprints @80% x 3 reps
   400m sprints @80% x 1 rep
      - 1:13 secs  a good time at the pace I was running in

Cool down
   stretches (quads, hamstring, calves)
   walk back 5 mins, catch bus lol

Comment
It was a nice day, it was sunny a little warm sometimes it would be cold where I had to wear a hat and gloves. The first two sprints went well, but the shins always become sore when I do these, because of running it quite hard for large reps. The 200m was comfortable. Then when it came to 400m, it was sunny still, a little cold and quite warm. I decided to time myself and when I ran, I have never felt ths comfortable to run a 400m, I usually get tired approaching 200m, but I was a little tired approaching 300m and going to 400m, which i think because it was quite warm, it helped  mentally, especially with the stopwatch in my hand. I also thought I was jogging and made longer strides during the run, which helped in reducing effort but still covering distance and then to see 1:13, I am happy.

Rate: 8/10

Note: I just realized why I have been hearing this popping sound, wierd cracking noises and especially when tired it is loud especially when breathing through nose and it pops alot. eustachian tube disfunction been happening for long time, 10 years or so. I've seen alot of people on the internet have the same exact thing as me, when I breath in hard through my nose, it makes my ears normal and as soon as I open it, my ears pops and cracks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 27, 2016, 01:39:46 pm
Date: 27/02/2016
Soreness: side of my shins and little my hamstring
BW: 65.15kg-65.20kg kept switching back and forth

Condition: it was cold and windy, there was sun and it would shine in the gaps of the clouds, which was very less frequently, but then there were no more gaps.

Warm up
   walk uphill to gym
   a walk, skip and gym x 20m x 2
   toe raises x 20
   seated cross legged iliopsoas stretch x 10 sec
   lateral leg swings for hip mobility x 10

Workout
   60m sprints @~85% x 8 reps
   100m sprints @~80% x 6 reps
    toe raises x 20
   200m sprints @~80% x 3 reps
   toe raises x 20
   400m sprint @~80% x 1 rep
     - ~13.00

Cool down
   heel walks
   general leg stretch (quads, hamstring, calves)
   walk back

Comment
It was a cold windy day so I had a feeling I was not going to do well, there were some instances of sun but would then be engulfed in the clouds, the sprints really attacked my shins that my shins became sore but the toe raises would reduce it a little. the 200m sprints was good until it became towards the last few reps. Until I took my gloves and hat off and was confident to do the 400m, as i would long stride runs in the back straight, but when near 200m, I would run normally and then I decided to run it a bit faster rather then maintaining and when i pressed the stop watch as i passed the line, i slowed and checked my watch and it was still running and it had reached 1:14.0*, so I had to stop and reset and from that I assume that I probably had a time around 1:13.00 and most probably under 13, but still happy that might time is constant, it was comfortable except for the wind make it hard, there is slight improvement.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 16, 2016, 02:36:27 pm
Date: 16/03/2016
Soreness: inner shins
BW: scale was missing

Condition: it was cold and windy, in the morning it was ice cold but then it had settled but still a little windy, the track was slippery around the bend for some reason.

Warm up
   uphill walk 20 min
   a walk, skip and run x 20m x 2
   lateral leg swings for hip mobility x 10
   crossed legged seated illiopsoas stretch x 10 sec
   toe raises x 10

Workout
    60m sprints @90% x 8 reps
    100m sprints @90% x 6 reps
    200m sprints @85% x 3 reps
    400m sprints @80% x 1 reps
       - 1:12.56

Cool down
    cool down walk
    heel walk
    stretched late, but better late then never?

Comment
It was a good workout, the weather was cold and the runs were pretty good, I always get nervous and a little sick in the stomach before doing the 400m, i sip water and get to it, take deep breaths and run it and then it doesn't seem all that bad as it was in my head, I felt good running the 400m, I did the same method but decided to try sprint the last 100m, but it was hard to push as i was already pushing alot. I am quite happy with the time.

Rating: 7/10   
Title: Re: A Journey to Running Fast and Jumping High
Post by: ghettoracer on March 16, 2016, 03:28:05 pm
howdy.  nice steady journal!  what is your 100m PR?  how old are you?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 16, 2016, 05:46:31 pm
howdy.  nice steady journal!  what is your 100m PR?  how old are you?

thanks mate.
25, my last measured 100m PR was in 2013, which was at an open meet and I got 14.41 seconds.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 19, 2016, 12:48:27 pm
Date: 19/03/2016
BW: 66.75kg  :personal-record:
Soreness: Inner shins alot when pressed slightly

Condition: cold, wet track, a little windy just horrible weather.

Warm up
   uphill walk 20 min
   a walk, skip and run x 20m x 2
   seated cross legged iliopsoas stretch x 10 sec each leg
   lateral leg swings for hip mobility x 10
   toe raises x 20

Workout
   60m sprints x 8 @90%
   100m sprints x 6 @90%, 100% last 20m
   200m sprints x 3 @85%
   400m sprints x 1 @80%
      -  1 : 10 . 22    :personal-record:
Cool down
   walk back
   stretch - forgot to do them
   
Comment
It was a horrible day in terms of weather but since it is the last week I was thinking of pushing to the finish. The 60m sprints were good but my shin starts to pain towards the end and then during the 100m, so I wore bandage style brace on my shin to make it easier during the 100m, I decided to do 100% towards the end. Then I was tired after finishing, so I didn't know how the rest would work, but the 200m was better and then the final 400m, always anxious but after some breaths and just head off it is fine, this time since my previous runs i.e. 200m pace was a bit more then normal so the 400m pace was a bit faster then normal and the tired point was at 200m, which is good as I can keep my mentality in check and finish strong and got a good time and a good finish to this workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 20, 2016, 06:52:14 am
So I finished my workout and now my coach has asked me to start the workout with the Bulgarian split squats and hopefully I can do it right this time, it is a low volume weight training so I need to stop myself always wanting to do max, when I can do it on lighter.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 30, 2016, 12:46:55 pm
This workout in my opinion is more tougher than the endurance workout I did, as I am weak in terms of lower body strength and this requires more mental energy then endurance running imo.

Date: 30/03/2016
Weight: 66.40kg
Soreness: gluteus maximus, quads, hamstring (weak lower body)

Condition: some sunny moment, windy moments, wet track, a little cold

Warm up
   walk uphill to track
   a walk, skip and run x 2 x 20m
   lateral leg swings x 10
   seated cross legged iliopsoas stretch x 10 sec

Workout
   30m ME sprints x 8 (4 each leg)
      - 4.44  Left leg - messy run in terms of no big strides at start just an all out run from start to finish
      - 4.15  Right leg - better
      - 4.2    Left leg - don't exact as when i checked the stopwatch it was still running and had reached 35 seconds.
      - 4.22  Right leg
      - 4.32  Left leg - wind had picked up
      - 4.31  Right leg
      - 4.15  Left leg - better
      - 4.28  Right leg - bleh

    heel walks
    ankle hops 2 x 8 - my shins front and inside just became painful for each hop
    tuck jumps 2 x 8 - my shins again became sore for every ground strike as i jump on the balls of my feet.
   
    activation and mobility stretch - single leg glute bridge, calf dorsiflex stretch, hip stretch, hamstring stretch
   
    BSS 0kg x 6, 17.5kg x 6 (a little struggle), 35kg x 3 FAILED, 30kg x 2 x 6 (better but still some leaning so will have to go down to 25kg and progress)
   
    SLRDL 0kg x 6, 30kg x 3 x 6 (comfortable, legs feel shaky from BSS)
   
Cool down
   general lower body stretch - calf, quads, hips and hamstring
   walk back - missed the bus, walked on shaky legs

Comment:
will leave comment when i get back
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 02, 2016, 11:43:34 am
Date: 02/04/2016
Soreness: Lower body
Injury: gluteus medius or maximus.

Condition: sunny day with some light winds, dry track, it was a good day

Warm up
   uphil walk 20min help ease some of the doms
   A walk, skip and run x 2 x 20m
   lateral leg swings x 10
   seated cross legged iliopsoas stretch x 20 sec

Workout
   30m sprints alt leg
      - 4.22  Left leg
      - 4.19  Right leg
      - 4.22  Left leg
      -4.28   Right leg
      - 4.22  Left leg
      - 4.22   Right leg
      - 4.28   Left leg
      - 4.22   Right leg
 
    toe raises x 10

    hip, glute, hamstring, calf activation and mobility drills
   
    BSS x 0kg x 6, 15kg x 6, 25kg x 6 Right leg, 25kg x 3 Left leg
      - Failed, right leg was fine, but with the left leg, the glute was so painful to do raise up, every rep it become more sore, that i could not continue, after i could not do bw bss because my glute was sore, the part of the glute that is painful is the area when you sit legs forward, rotate lower leg from knee to foot towards your body (bring your foot towards your body so your shin is perpendicular to the other leg forming a 4, the stretch you get in the upper gluteus area that links with the iliopsoas is the one i think i sprained, i can't rotate my lower leg inwards. i think it is the top of the gluteus maximus. So I had to stop and it was hard to walk like limped a 20min journey, which turned to a 35 min limp back, it was downhil so better.

Cool down
   stretch quads, hamstring, hips, tennis ball foam rolled my left gluteus maximus
   limp back - more like a waddle, but avoiding placing weight on entire left leg for too long.
   
Comment
basically what i said above, had major doms from last workout, until today a little better, the uphill walk helped ease it, during the runs the pains were still there mild. but once i did the bss making sure of staying upright, it was a little struggle to stay upright and balance as well.

EDIT: the spot is close to the hips then directly top glutes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2016, 07:46:23 pm
Date:10/04/2016
BW: 66.35 - 67kg (it would not stay still, it would count up then down, then up...)
Soreness: a little on the glutes

Condition: track was a little wet but unusable as they had a track and field event going on, so I had to do something in the gym. Also the pain on the upper outer glutes was a little sore so had to becarefull with the BSS.

Warm up
   toe raises
   dynamic and activation stretches

 Workout
   light run on the treadmill, then switched the incline to 10% and ran at 19KM/H (I wanted 20 but it wouldn't let me) I ran up to 2 mins, so 30 sec on flat and 1 and half on incline at 19KM/H. It was tiring.

   BSS - 0kg x 5
          - 15kg x 5 - (slow and weary of not pushing the sore glutes from last workout)
          - 2 x 6 x 20kg
          - 2 x 6 x 25kg (made a mistake, after first set I realized i had accidentally picked up a 20kg dumbell and a 25kg dumbell, so i did another set with 2 x 25kg) it was irrating my sore glute so I was careful and slow, which turned out good with proper form and minimal pain.

   SLRDL - 0kg x 6
             - 25kg x 3 x 6

Cool down
   stretch
   walk back

Comment
my main aim was to try not to irritate the glute i think i sprained but was very painful, so did not want to irritate so it was slow and light. Track was being used for competition, so couldn't do my usual runs.

Rating: 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 20, 2016, 08:26:51 am
Date: 20/04/2016
Soreness: quads
Weight: 67.1kg

Condition: sunny day a little hot and with some breeze and dry track. I haven't trained in a two weeks or so, so my performance may be because of this.

Warm up
  up hill walk x 20min
  a walk, skip & run x 2 x 20m
  lateral leg swings for hip mobility x 10
  seated cross legged iliopsoas stretch x 10 sec

Workout
  30m sprints x 4 for both legs at start
     - 4.28   Left leg start    low wind assist
     - 4.29   Right leg          same
     - 4.38   Left leg     :pissed:
     - 4.13   Right Leg    :o    don't know how that happened but happy
     - 4.34   Left Leg   
     - 4.25   Right Leg
     - 4.3     Left leg      when i went to check time it didn't time it switched to the clock time even with the run after  :pissed:
     - 4.3     Right Leg
 
  Was feeling a little tired with the runs, 3 min rest between.
 
  Mobility and activation stretch minus the single leg glute bridge
 
  BSS  0kg x 5, 15kg x 5, 27.5kg x 3 x 6   it probably was the limit to keep my back upright, but not heavy.
  SLRDL 0kg x 5, 27.5kg x 3 x 6

Cool down
   Damn forgot to stretch, will have to do it now.somehow. EDIT: done calf, quad and hamstring stretch, general version
   Cool down walk

Comment
a little frustrated with the times, but hopefull overtime I can get my time down a bit. a nice sunny day to run but probably a little too hot, its very rare to get that perfect weather for running not too hot or too cold or too windy, but it was a nice day to run.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on April 20, 2016, 09:18:40 am
Date: 20/04/2016
Soreness: quads
Weight: 67.1kg

Condition: sunny day a little hot and with some breeze and dry track. I haven't trained in a two weeks or so, so my performance may be because of this.

Warm up
  up hill walk x 20min
  a walk, skip & run x 2 x 20m
  lateral leg swings for hip mobility x 10
  seated cross legged iliopsoas stretch x 10 sec

Workout
  30m sprints x 4 for both legs at start
     - 4.28   Left leg start    low wind assist
     - 4.29   Right leg          same
     - 4.38   Left leg     :pissed:
     - 4.13   Right Leg    :o    don't know how that happened but happy
     - 4.34   Left Leg   
     - 4.25   Right Leg
     - 4.3     Left leg      when i went to check time it didn't time it switched to the clock time even with the run after  :pissed:
     - 4.3     Right Leg
 
  Was feeling a little tired with the runs, 3 min rest between.
 
  Mobility and activation stretch minus the single leg glute bridge
 
  BSS  0kg x 5, 15kg x 5, 27.5kg x 3 x 6   it probably was the limit to keep my back upright, but not heavy.
  SLRDL 0kg x 5, 27.5kg x 3 x 6

Cool down
   Damn forgot to stretch, will have to do it now.somehow. EDIT: done calf, quad and hamstring stretch, general version
   Cool down walk

Comment
a little frustrated with the times, but hopefull overtime I can get my time down a bit. a nice sunny day to run but probably a little too hot, its very rare to get that perfect weather for running not too hot or too cold or too windy, but it was a nice day to run.

How are you timing your 30m?  4.1 is incredibly fast for you (in fact it doesn't make sense given your speed in the 60 and 100m).  Ballpark for a good sprinter splits is about 4 seconds at 30m, sub 5 at 40m and your going 11.0 at the worst...

Also, why are you starting left foot and right foot in front.  If this is your coaches doing, then I'm very sorry, I'd say fire him but there is a usefulness to a coach that might make them useful despite some silly ideas.  Keep the coach and just be mindful that all coaches are wrong sometimes and that this is not useful.   If it's not.... Knock it off.  Figure out your start leg.  Now drill it over and over and over again.   I keep telling forum members to use LBSS as an example... He credits my method w helping him jump but really the method is just drilling the movement pattern over and over and over - in the jumps it's step * x, accelerate, penultimate step, natural plant and rise.   In the sprints it begins with your natural start (left OR right leg forward) and about 7 powerful strides to 10m (approximately true for all sprinters no matter the height!).  This should be second nature no matter the intensity of the sprint!!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 20, 2016, 07:54:23 pm
I am timing my sprints from a standing start, I measure 30m, using the line markings, I lean back and as i push forward I time myself and until I pass the cone at the 30m I press stop.

I feel my left leg is my starting leg as it is most comfortable but for some reason I get good time on my right leg so it is a little confusing.
Yes, my coach wanted me to alternate my legs at the start.

thanks for the feedback  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on April 20, 2016, 08:24:44 pm
I am timing my sprints from a standing start, I measure 30m, using the line markings, I lean back and as i push forward I time myself and until I pass the cone at the 30m I press stop.

I feel my left leg is my starting leg as it is most comfortable but for some reason I get good time on my right leg so it is a little confusing.
Yes, my coach wanted me to alternate my legs at the start.

thanks for the feedback  :highfive:

Do you have a smartphone?  Your timing method is not accurate enough for the times posted.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 21, 2016, 05:54:57 am
I am timing my sprints from a standing start, I measure 30m, using the line markings, I lean back and as i push forward I time myself and until I pass the cone at the 30m I press stop.

I feel my left leg is my starting leg as it is most comfortable but for some reason I get good time on my right leg so it is a little confusing.
Yes, my coach wanted me to alternate my legs at the start.

thanks for the feedback  :highfive:

Do you have a smartphone?  Your timing method is not accurate enough for the times posted.

Not now, but hopefully later on. But I agree it is not accurate as I have to hold stop watch and then click it.
how should i use a smart phone to time myself if i do get one.

I also wanted to mention that isn't it possible for someone who has good acceleration to have low top speed as you said that based on 60m time and 100m time, it does not match my 30m time, but isn't it so that after 30m some people stop accelerating as compared to pro sprinters who continue accelerating and therefore have a correletation between their 30m and 100m or 60m, if the top speed is low, wouldn't that be an explanation for a good 30m but a poor 60m or 100m. just my 2 cents
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 22, 2016, 03:34:52 am
Top sprinter's don't accelerate till 100m, that is ridiculous.

(http://speedendurance.com/wp-content/uploads/2008/08/100-meter-splits.jpg)

Look at the times. Nobody has split time improvement over 50m, and their improvement from 30 to 50 is around 0.02 per split.
Practically, they are at top speed from 30m already.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 22, 2016, 06:37:47 am
Top sprinter's don't accelerate till 100m, that is ridiculous.

(http://speedendurance.com/wp-content/uploads/2008/08/100-meter-splits.jpg)

Look at the times. Nobody has split time improvement over 50m, and their improvement from 30 to 50 is around 0.02 per split.
Practically, they are at top speed from 30m already.

I was referring to professional sprinters accelerating upto 50-60m, but looking at that chart, the acceleration is small after 30m as you mentioned, but I guess that small 0.2 still helps alot.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 22, 2016, 08:48:16 am
0.02 is still important, 0.02 for 2 splits is 0.04, that is enough to transform you from an unknown guy that was 4th at a race to an immortal Olympic medal winner.

It can be considered an acceleration indeed. Small one , but it is. At that speed ( around 40kmh ) , 0.02s improvement means around 1kmh speed-up.

Here is a chart from that race that i just found , it verifies that:

(http://www.sportsscientists.com/wp-content/uploads/2008/08/bolt-2008-graph.jpg)

Thought you meant they accelerate till 100m which i found crazy but i miss-read , you talked about correlation there.

But since we talk about special cases , here is the WR race analysis:

http://sportsscientists.com/2009/08/analysis-of-bolts-9-58-wr/

This uses 20m splits insdead of 10m, so some detail may be lost, but those mofos improve their 60-80m split by 0.05 , such beasts!!!

(http://sportsscientists.com/wp-content/uploads/2009/08/usain-bolt-100m-WR-Interval-time-550x337.png)
(http://sportsscientists.com/wp-content/uploads/2009/08/usain-bolt-100m-WR-Speed-for-intervals-550x340.png)

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 22, 2016, 12:49:17 pm
Because of bolt's height he gets a slow start and gets recorded as a slower reaction time, but that is amazing, he seems to accelerate more then the others straight from the 10m even though he is behind.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 23, 2016, 10:04:58 am
Date: 23/04/2016
BW: 68.05kg  :personal-record: - I hope it doesn't get out of control increase, never weighed this much in my life
Soreness: right quad very sore

Condition: wet track, little cold and windy but later on it started to shine, about half way into my sprints.

Warm up:
   uphill walk x 20min
   a walk, skip and run x 2 x 20m
   lateral leg swings for hip mobility x 10 reps
   seated cross legged iliopsoas stretch x 10 sec
   
Workout:
   5 x 30m sprints
     - 4.34  L
     - 4.34  R
     - 4.29  L
     - 4.28  R
     - 4.50  L don't what happened there, my right quad was sore after so, i decided to stop because of the big in my time.

   some mobility, activation, stretch drills - also wanted to focus on stretch my quads as it was sore.
   
   BSS 0kg x 5, 15kg x 5, 27.5kg x 3 x 6
   SLRDL 0kg x 5, 27.5kg x 3 x 6 - hard towards the end as 3 min rest between, my grip was becoming weak.
   
Cool down
   stretch - quads, calfs, hamstring, hips
   walk back 20 min down hill.

Comment
It was a dissapointing run and my quads became sore after my sprints, but it didn't affect my gym workout, but SLRDL my grip was wearing out on the last set, I would drop it after one rep, then i would pick it up and then drop it. especially when it starts rotating, the dumbell on the tips of my finger.

Rating: 5/10 meh
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 28, 2016, 06:29:09 pm
Forgot the add these yesterday.

Date: 27/04/2016
BW: 67.85kg
Soreness: right quads

Condition: sometimes sunny, sometimes windy and no sun. Wierd day

Warm up
   same

Workout
   30m sprints alt lead legs
      - 4.28  L   Low head wind
      - 4.35  R   same
      - 4.31  L
      - 4.35  R
      - 4.38  L
      - 4.15  R   probably stopped a little early half a meter from finish line maybe
      - 4.34  L
      - 4.09  R   a little more closer to the finish line but not at the finish line strange timing

   activation and mobility drills
   
   BSS 0kg x 5, 15kg x 5, 30kg x 2 x 6, 27.5kg x 1 x 6
   SLRDL 0kg x 5, 30kg x 3 x 6  had to use strap for last set as my grip was wearing out.

   seated sprint arm swings x 5kg dumbell x 20

Cool down
   stretch
   walk back - bus never turned up.

Comment
It is quite hard to stop the watch exactly on the finish line, you sometimes press to early or too late and that's why the wierd timing I am getting, frustrated I can't get it down past 4.25. we'll see how it goes and then for a week I will try sticking to one leg and see what happens.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2016, 12:30:35 pm
Date: 30/04/2016
Soreness: quads
BW: 68.10kg

Condition: mixture of sun and windy, dry track, track being used by training group as they do every saturday.

Warm up
   walk up hill 20min
   toe ups x 10
   a walk, skip and run x 2 x 20m
   seated cross legged iliopsoas stretch x 10 sec
   lateral leg swings x 10 each leg

Workout
   30m sprints standing start alt legs
      - 4.25  L
      - 4.41  R   There was a gush of wind
      - 4.13  L
      - 4.06  R
      - 4.19  L
      - 4.34  R  my quads were sore

    activation and mobility drills (single leg glute bridge, calf, hamstring, quad stretch)
   
    BSS w/ 2 dumbell 0kg x 5, 15kg x 5, 30kg x 3 x 6
    SLRDL  /w 2 dumbell 0kg x 5, 30kg x 3 x 6  - had to use wrist strap for last set as my grip was weakening.
    Seated sprint arm swings 5kg dumbells x 3 x 20

Cool down
   general body stretch (shoulder, chest, hips, quads, hamstrings, calfs, back (lying on the bench))
   walk back down hill

Comment
It's getting better, I know it's not accurate but it's a good form of measuring my performance in some way, I had to stop the watch before I pass the mark, as after I end up pressing it when I have passed it.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on May 01, 2016, 04:50:18 pm
The wind is all in your head man!  Stop thinking about wind because clearly when you do you get affected and run slower.  It's not slowing you down, the excuse your making is slowly you down.  No excuses! 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 01, 2016, 07:01:32 pm
The wind is all in your head man!  Stop thinking about wind because clearly when you do you get affected and run slower.  It's not slowing you down, the excuse your making is slowly you down.  No excuses!

When I run and the wind is blowing, I feel like its slowing me down and I can feel the affect of it. It's hard to run when there is wind blowing against you. I don't think about the wind only when running and it just feels like it's slowing me down.
I will ignore it next time. So I can run in the same direction the wind is blowing?
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on May 01, 2016, 10:15:25 pm
The wind is all in your head man!  Stop thinking about wind because clearly when you do you get affected and run slower.  It's not slowing you down, the excuse your making is slowly you down.  No excuses!

When I run and the wind is blowing, I feel like its slowing me down and I can feel the affect of it. It's hard to run when there is wind blowing against you. I don't think about the wind only when running and it just feels like it's slowing me down.
I will ignore it next time. So I can run in the same direction the wind is blowing?

Yes , I understand you think all those things but those things are just in your head.  Some people feel that they run faster in a red shirt.  They feel the effect of the red shirt speeding them up.  But it's all in their head just like this wind you think you feel is slowing you down.

Wind resistance is proportional to the square of the velocity of the athlete.  Usain Bolt runs very fast and has a large surface area and a strong wind will slow him down about 0.15 seconds over 100m...

You are much smaller and have a very low top velocity and are running 30m where you don't even hit this slow top speed for very long if at all.  Any non hurricane wind will not affect you.  The fact that wind is appearing on one rep and not the other suggests that these wind fluctuations are not hurricane magnitude.  Given that you will be slowed down by about 0.02 seconds about.  Less than you can measure on your watch.   So your much slower time is caused by the fact that you think wind affects you not by the actual wind.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2016, 08:23:58 am
Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on May 02, 2016, 04:36:59 pm
Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?

1) get any app that allows you to record or import video and has a timer overlay.  V1 golf and coaches eye are two examples.  Or if you can't download apps you can count frames but this is very tedious.   For most phone 30 frames is 1 second...

2) balance phone on tripod or bag or have friend hold it.  Have a good close to 90 degree angle on finish line and be able to see start. 

3) place at least 1 hand on ground when you start.  The first frame where the hand is off the ground is where the race begins.   The first frame where a body part is past the finish line (you can use a cone to mark) is when it ends.   If you want to have a time that mimics nfl football 40yd time then take the first frame w after arm leaves ground and last first frame where any body part crosses line and then subtract 0.2 seconds.  If you want to mimic track and field make the final frame that where chest is over line and then add 0.2 seconds to your time. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2016, 05:26:29 pm
Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?

1) get any app that allows you to record or import video and has a timer overlay.  V1 golf and coaches eye are two examples.  Or if you can't download apps you can count frames but this is very tedious.   For most phone 30 frames is 1 second...

2) balance phone on tripod or bag or have friend hold it.  Have a good close to 90 degree angle on finish line and be able to see start. 

3) place at least 1 hand on ground when you start.  The first frame where the hand is off the ground is where the race begins.   The first frame where a body part is past the finish line (you can use a cone to mark) is when it ends.   If you want to have a time that mimics nfl football 40yd time then take the first frame w after arm leaves ground and last first frame where any body part crosses line and then subtract 0.2 seconds.  If you want to mimic track and field make the final frame that where chest is over line and then add 0.2 seconds to your time.

I think this would be useful when I want to get an official time for my 30m sprint, as for this program, it is just a part of my training routine, which I do as a standing start, so the stop watch would be sufficient, until I test my 30m speed then I will use this method.
Thanks  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on May 03, 2016, 01:35:58 pm
A self timed stop watch for a 30m sprint is never sufficient.  Either do it right or not at all.  Self timing less than a 100m makes zero sense.  Going from 4.3 to 4.1 over 30m is a huge improvement.  The error associated w a self times stop watch is more than 0.2.  So you are wasting your time.

Nothing wrong with running them untimed.  In fact it is the better choice for you right now.  Adding in a variable of hitting start and stop past a line is just making the reps worse as you can really run through the line when you have to concern yourself with clicking a watch.  And your times are way off anyway they predict a 7.1 60m or so which is way way faster than you run.   

Just stop w the watch.  Get your reps in at your 30m sprints and do them all at 100%.  If you insist on getting a time ask a friend or stranger to hand time you from first movement on the last rep or two.  Right now your making your workout worse for the benefit of getting useless data.  Don't do it.  Train smart
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 04, 2016, 08:43:05 am
A self timed stop watch for a 30m sprint is never sufficient.  Either do it right or not at all.  Self timing less than a 100m makes zero sense.  Going from 4.3 to 4.1 over 30m is a huge improvement.  The error associated w a self times stop watch is more than 0.2.  So you are wasting your time.

Nothing wrong with running them untimed.  In fact it is the better choice for you right now.  Adding in a variable of hitting start and stop past a line is just making the reps worse as you can really run through the line when you have to concern yourself with clicking a watch.  And your times are way off anyway they predict a 7.1 60m or so which is way way faster than you run.   

Just stop w the watch.  Get your reps in at your 30m sprints and do them all at 100%.  If you insist on getting a time ask a friend or stranger to hand time you from first movement on the last rep or two.  Right now your making your workout worse for the benefit of getting useless data.  Don't do it.  Train smart

I thought you would never ask. I remember I did these untimed and somebody thought that it would be better to time my run to measure my performance, but you are right, I will do them untimed. This was my thought also that holding and operating a stop watch is making my performance bad. But thanks for the advice.

will post my results later
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on May 04, 2016, 11:46:45 am
A self timed stop watch for a 30m sprint is never sufficient.  Either do it right or not at all.  Self timing less than a 100m makes zero sense.  Going from 4.3 to 4.1 over 30m is a huge improvement.  The error associated w a self times stop watch is more than 0.2.  So you are wasting your time.

Nothing wrong with running them untimed.  In fact it is the better choice for you right now.  Adding in a variable of hitting start and stop past a line is just making the reps worse as you can really run through the line when you have to concern yourself with clicking a watch.  And your times are way off anyway they predict a 7.1 60m or so which is way way faster than you run.   

Just stop w the watch.  Get your reps in at your 30m sprints and do them all at 100%.  If you insist on getting a time ask a friend or stranger to hand time you from first movement on the last rep or two.  Right now your making your workout worse for the benefit of getting useless data.  Don't do it.  Train smart

I thought you would never ask. I remember I did these untimed and somebody thought that it would be better to time my run to measure my performance, but you are right, I will do them untimed. This was my thought also that holding and operating a stop watch is making my performance bad. But thanks for the advice.

will post my results later

The advice to time your runs probably did not mean that you should hold a watch in a 30m start.  Probably meant you should time the run accurately w a partner or smartphone.  Since you do not wish to do that it is better to do them untimed.  Poorly following good advice is a pitfall you want to avoid.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 06, 2016, 05:39:20 pm
I never get time to post my results so i thought i will post it now and try to remember the time I got, I did this before toddayy's post.
Also I was using toddayy's advice he gave on how to time using stopwatch.

Quote
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.

You can find this on page 20 I think, as I found the quoted version on page 21.

But will not my next runs.

Date: 04/05/2016
BW: 67.85kg
Soreness: hips a little

Warm up
    same

Workout
    30m sprints only using left lead leg
       - 4.28
       - 4.06
       - 4.09
       - 4.12
       - 4.14
       - 4.16

    Quads always sore, but with using my left lead leg, there was a slight soreness in the left hips
     stretching and drills for mobility, activation and stuff

    BSS 0kg x 5, 15kg x 5, 32.5kg x 2 x 6, 30kg x 1 x 6
    SLRDL 0kg x 5, 32.5kg x 3 x 6

    Straight leg seated on bench sprint arm swings using 7.5kg dumbells (I feel they really help me drive my arms faster during the sprints, which I lack in)

Cool down
   stretch

Comment
Already added to the above, the sprints felt good, but my quads started to become sore and my hips so I stopped, I did some stretches in the gym to get rid of the quad pains, helped a little, when i started the bss, hips was a little sore, so i stretched my hips and the bss felt better. did the progression sort of like vag suggested 3x6, 2x6 of high weight, 1 x 6 previous weight. This is helping with my grips but the last set had to use wrist strap as my forearms sore and also for rdl i had to use it for 2 sets. then did arm swings with 7.5kg thinking heavier better, but might stick to 5kg so as not to alter my form. But other than that it was a good session.

Rate: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 07, 2016, 11:59:28 am
Date: 07/05/2016
Soreness: hips and quads
BW: 67.5kg

Condition: it was very hot outside, I was sweating and also it humid also. But it was a nice weather to run in rather then the cold windy days and with rain.

Warm up
   same

Workout
   7-8 x 30m sprints
 
   stretches and mobility work

   BSS 0kg x 5, 15kg x 5, 32.5kg x 3 x 6
   SLRDL 0kg x 5, 32.5kg x 2 x 6 (was running out of time)
   Seated leg straight on bench sprint arm swings 3 x 10 each hand x 5kg dumbell

Cool down
   stretch
   walk downhill

Comment
it was quite a hot day and the track was nice to run on, the runs felt nice and loose without holding the stopwatch, later on there was one run where I ran and I was stomping the floor towards the end and my quads felt it, as I couldn't come up in time or too late. But later runs were ok. Then I got to the gym in time as there was an organized 10k run, the hips was sore and the quads so i had a feeling i won't be able to do the BSS, did the first, it was painful a little when the painful hip leg was on the bench but when doing heavy weights it was not bothering it. It was also a suprise to see that I could hold that weight without straps, but for the SLRDL, it's easy and did not have to gradually increase weight up to the max weight. But after my quads and hips would be a little sore. Then had to walk back, wasn't bad as the soreness wasn't bad.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 11, 2016, 05:36:00 am
Day after the last workout, when I woke up there was a pain on the back next to the shoulder blades between shoulder blades and spine, its the muscle in that area that stretches when you bring your left arm straight forward and keeping it straight you bring your hands to your hips i.e. a stretch. It is still a little sore when i stretch it like that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 14, 2016, 05:30:51 am
Had to miss workout again, as the pain keeps regenerating everytime i wake up and it settles later into the day, its under the shoulder blade muscle, i think the latisimus dorsi but the back part. it pains when stretched or when straighting my arm and bring my hand down to my hips
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 18, 2016, 01:36:58 pm
Date: 18/05/2016
BW: 67.4kg
Soreness: none

Condition: raining, wet track, light wind. I have been having these pains in my back area, just under my shoulder blades.

asci image of back (from top of my head)
/'''''''''''''''''''''''''''''''''''''''''\
|      v                    v    |
|      |..../         \....|     |
|      |      x            |     |

the x is the source of the pain and it radiate vertically
So taken a week off but still everytime i wake up the pain is resetted but gradually slowly getting less

So I had taken a precautionary workout

Warm up
    same

Workout
    30m sprints x 5 left lead leg - when i do these my hip pain flairs up, so will start to alternate legs again to give the hip more time to recover
     
    stretches, tennis ball foam roll on the back, activation and mobility drils
   
    BSS 0kg x 5, 15kg x 1 x 8, 25kg x 2 x 8
    SLRDL 0kg x 5, 25kg x 2 x 8
   
Cool down
   stretches

Comments
no comments

Rating: 4/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 21, 2016, 05:51:18 pm
Date: 21/05/2016
Soreness: quads tired
BW: 67.2kg

Condition: wet track a little wndy.

Warm up
   up hill walk
   a walk, skip run x 2 x 20m
   lateral leg swings x 10
   seated crossed legged iliopsoas stretch x 10s

Workout
   6 x 30m sprints, timed the last one
      - 4.19

  Stretches and mobility and activation drills
  BSS 0kg x 5, 15kg x 5, 35kg x 1 x 6, 32.5kg x 2 x 6
  SLRDL 0kg x 5, 35kg x 2 x 6, 32.5kg x 1 x 6

Cool down
  stretches
  down hill walk back

Comment
nothing

Rate: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2016, 12:21:47 pm
same workout, weighed 66.5kg

Did 30m sprints

SLBSS at 30kg x 2 x 6 time was running out
SLRDL same
sprint arm swings at 5kg dumbell.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 07, 2016, 05:47:54 pm
I was going to do my track workout after work, which involved standing for approximately 8am to 5pm, with 3 30min breaks. So my feet was sore. But it rained heavy, it was soo bad, that the road under a bridge had flooded and about 4 cars left stranded, passengers ditched it. They were floating. I was going home, pass it, when a big trucker drove into the flooded road and drove through it manouvering pass the cars, the waves rocked the cars lol the truck created until the truck made it to the other side lol.

So I couldn't make it to the track, there was also lightning and thunder.

Maybe tomorrow if work is less, as rain kind of got into the warehouse and made a litle mess which has to be resolved.

ah well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 08, 2016, 05:25:58 pm
Today work was called off, so i went back to sleep lol to set alarm for gym workout.

Date: 08/06/2016
Soreness: hip flexor pains when i extend my hips
BW: 65kg

Condition: wet track, sunny and hot a little humid, was fasting, so energy a little low.

Warm up
  same

Workout
   60m sprints x 4

    activation and mobility drills
    BSS 0kg x 5, 15kg x 3 x 6
    SLRDL 3 x 6 x 15kg

    took it easy due to low energy level and mentally drained

Cool down
   stretch
   walk back

Comment
meh, it was hot and sunny and the track was wet and it was a little humid, couldn't run as fast as I would like. I did low BSS weights as 15kg felt a little heavier then it normally does, so i will start low and work up. Labouring job supervisor texted me saying 'good news back to work tomorrow'  :uhhhfacepalm: lol oh well.

Rating: 3/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 11, 2016, 10:27:24 am
Date: 11/06/2016
Soreness: none that stuck out
BW: 65.4kg

Condition: hot and a little breeze and it would switch to a nice cool mediocre breeze, refreshing but then it would switch back to hot and sunny. dry track.

Warm up
   same - walk up hill, sprint drills, sprint stretches

Workout
   4 x 60m sprints - Lead Leg (L,R,L,R) - they are less stressful on my left hip flexor also, but hip pain is still there if i do a hip extension stretch - this one takes the most out of me. last run at the first phase when i am leaning i just felt i had no power so prob less acceleration.

   activation and mobility stretch
 
   BSS - 0kg x 5, 15kg x 6, 20kg x 2 x 6
   
   SLRDL - 0kg x 5, 20kg x 3 x 6
 
   seated sprint arm swings /w dumbell 5kg x 3 x 20 total swings

Cool down
   stretch
   downhill walk back

Comment
all comments i have added to the top.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on June 11, 2016, 11:12:59 am
has your hip flexor been improving any, with less training frequency? mine has, which is a relief.. also not stretching it is helping. That period when I stretched it alot, made it so much worse.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 11, 2016, 05:32:40 pm
has your hip flexor been improving any, with less training frequency? mine has, which is a relief.. also not stretching it is helping. That period when I stretched it alot, made it so much worse.

It gets painful when I do sprints with left lead leg only, but when I alternate lead leg then it is not as bad but when I stretch, it is still there.
I haven't done much low frequency, just started, but it is starting to become less identifiable unless i stretch it, as you said, then it comes back.

but will try less frequency and see how it goes, thanks  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 22, 2016, 12:34:03 pm
I have been training just haven't been able to upload it, I have been training wednesday and saturday.
So I will post todays workout.

Date: 22/06/2016
BW: 63.8kg
Soreness: hip little if massaged with the thumb there is a sore spot.

Condition: wet, slight wind

Warm up
  same

Workout
   60m sprints alt leg x 4, timed, its timed on wed, untimed on sat
       1.8.16  Left leg
       2.8.10  Right Leg
       3.8.09  Left Leg
       4.8.07  Right Leg

   light mobility stretch but will stop as i am doing glute bridge, which will prob make my hip worse, even though i dont feel it much when i do it.
 
  I was feeling a little light headed, mentally drained so I was thinking if i should continue so I did bw for BSS and SLRDL and decided, will cut it and come back next time more refreshed.

Comment
meh, but weight has gone down a lot. so theres that. lol

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 25, 2016, 10:35:32 am
Date: 25/06/2016
Soreness: nothing standing out
BW: they didnt have the scale so couldnt measure

Condition: breeze and cool day and that changed quick to hot sunny day, track was quite dry.

Warm up
   same

Workout
    60m sprints alt lead leg untimed.
   
    some max calf hops and tuck jumps while the shin is feeling better and as soon as the shin starts to act up a little i stop

    light activation drills, avoid extending hip
    BSS 2 x 6 @ 25kg dumbells on both hands - made sure to reduce height to avoid stressing my left hip
    SLRDL 2 x 6 @ 25kg dumbells
    sprint arm swings 5kg dumbells

Cool down
   general stretch except the quad and hip extension stretch.
   walk back

Comment
I dont know if its helping my hips as the sore spot is still there and the left lead leg sprints brings up the pain but after during the day it starts the settle down. took it easy on the weight session. also i was timing some sprinters and their 30m split was 4.3 seconds but their 60m time was 7.85 seconds, while my 30m time is 4.1 seconds and 8.1 seconds for 60m. maybe my hip problem is the limiting factor as I did speed endurance training and got 1:10 for my 400m at the end of the session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 25, 2016, 11:49:54 am
before t0ddday blows a gasket: without a FAT system or video with a clear shot of the finish line it's impossible to time sprints that short with anything close to the degree of accuracy you're claiming. strong chance that your measurements are just wrong.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 25, 2016, 03:30:17 pm
before t0ddday blows a gasket: without a FAT system or video with a clear shot of the finish line it's impossible to time sprints that short with anything close to the degree of accuracy you're claiming. strong chance that your measurements are just wrong.

ye i agree with you, both my 30m and 60m times would have errors but the corellation between the two dont match if i am timing both the same way, why is my 60m way slower then my 30m.

if my time was really 4.4 seconds and 8.4 seconds. this would not make sense the 60m time should be a bit faster.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on June 26, 2016, 06:16:10 am
before t0ddday blows a gasket: without a FAT system or video with a clear shot of the finish line it's impossible to time sprints that short with anything close to the degree of accuracy you're claiming. strong chance that your measurements are just wrong.

ye i agree with you, both my 30m and 60m times would have errors but the corellation between the two dont match if i am timing both the same way, why is my 60m way slower then my 30m.

if my time was really 4.4 seconds and 8.4 seconds. this would not make sense the 60m time should be a bit faster.

Lol thanks for LBSS to beat me to it...

I think the point here is not only your poor timing method but the fact that you certainly were not timing the sprinters you saw with the same timing method you time yourself with...

Would be pretty easy to figure out if your right as well... Why don't you just run with these sprinters?

If they are running their 60m significantly faster than you then I would bet that you are not ahead of them at 30m...

Rather than relying on your broken methods just jump in a run w someone else!  If somehow you run w sprinters and your are significantly ahead at 30m and still getting destroyed at 60m...  Ok you have a problem.   Do I think that is the case? NO.   But I've been wrong, just figure it out.

**** also whenever you get data first perform a quick sanity check to see if it makes sense - if it's garbage throw it out. 

You are claiming a 4.1 30m split.  Usain Bolt goes 3.7-3.85.  Sub 10 guys go 3.9 all the time.  You are claiming to be just a bit off from the fastest guys in the world. 

Then you are claiming a 4.0 second split from 30-60.  4.1 ~ 4.0.

So your claim is that you run the same time for your flying 30m as you do for a 30m from a dead stop where you have to accelerate your non moving body.  Either you are the most out of shape person in the world and fatiguing from 30-60... Or what is most likely the case... Your data is garbage.  Nobody runs the same time from 0-30 as 30-60.  I'm sure you don't either.   Your data is garbage.  Throw it out.  This is why I told you to stop timing like you are!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 26, 2016, 07:02:22 pm
I think it would be better if I record my sprint and then time myself as lbss mentioned and maybe that would be more accurate.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on June 26, 2016, 08:06:41 pm
I think it would be better if I record my sprint and then time myself as lbss mentioned and maybe that would be more accurate.

Uhh.  Yeah. 

Don't get too down on your timing method your still better than Avishek and his timing of his 10m sprints while holding his iPhone.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2016, 07:25:06 am
Date: 29/06/2016
Soreness: none
BW: scale still missing

Condition: raining lightly, wet track and a little hot

Warm up
  walk up hill to track
  same warm up

Workout
   60m sprints alternate leg x 4 (L, R, L, R)
   
   dynamic drills minus glute bridge
   
   BSS 0kg x 6, 15kg x 6, 25kg x 3 x 6
   SLRDL 0kg x 6, 25kg x 3 x 6
   Sprint arm swings 3 x 20 x 5kg dumbells

Cool down
   calf, hamstring, arm stretches
   walk back downhill

Comment
   the runs felt good but towards the end energy went down so it was still a good run, but less effort.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 02, 2016, 10:27:20 am
Date: 02/07/2016
BW: Still no scale
Soreness: no noticeable soreness only the hip if i massage it

Condition:sunny, hot and sometimes cool moments

Warm up
   same - uphill walk, sprint drills

Workout
   60m sprints x 4 reps alt lead leg
   
    light pre gym warm up
    BSS 0kg x 6, 20kg x 6, 25kg x 6, 30kg x 6

    SLRDL 0kg x 6, 30kg x 2 x 6, 25kg x 6

    seated sprint arm swings x 3 x 20 (10 each arms coming forward)

Cool down
   general stretch minus quad and hip stretch
   walk down hill

Comment
it was a good session but because it was hot I ran out of energy after the second run so required more rest. then the gym session was ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2016, 10:53:16 am
Got to the track and it was being used by a school for their sports day, so I had to use the gym and decided to do light intensity workout to bring back up my intensity. Had to take care not to put pressure on my hips.

i did some sprint form drills in front of mirror, not runs but small skips. Then I did some light ankle hops.
I did some warm up stretches. Did lunges on platform but made sure that when i felt slight stretch on my left hip i would stop at that height and go back up. did:

                     Lunges on platforms: 0kg x 5, 10kg x 6, 20kg dumbells x 6

                     SLRDL: 0kg x 5, 20kg x 6

                     Seated Sprint Arm Swings: 5kg dumbells x 20 total reps

Stretch and went back home.

BW: 65.10kg
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 18, 2016, 05:06:03 am
Date: 16/07/2016
BW: 64.7kg
Soreness: quads, glutes, hamstring - just slightly

Condition: Blazing hot, sunny, dry and humid. So I was loose and explosive during my warm up but then at the time of my first sprint, I had no energy left, felt unexplosive, it was basically a strength based run rather then a combination of strength and explosiveness.

Warm up
  same

Workout
   60m sprints alt leg - started with right to avoid stress on my left hip
       R, L, R, L

  Activation and mobility stretches
 
  BSS /w 2 dumbell 0kg x 6, 15kg x 6, 30kg x 2 x 6
 
  SLRDL /w 2 dumbell 0kg x 6, 30kg x 2 x 6

  Sprint Arm Swings (seated) /w 5kg dumbell 2 x 20 total reps

Cool down
  stretches - quad and hip stretch
  walk down hill

Comment
  very hot weather, was happy to get in the gym where it was cooler with a huge fan. The runs felt no explosiveness due to lack of energy but am happy to start at 30kg weights in both lifts.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 23, 2016, 09:16:27 am
My coach wanted to try something new with me, which was what todday expermented i think, the hypergravity effect, dont remember the name, but its when you wear a weighted vest on for a long period of time even after workout, just keep it on, except for when i go to sleep.

But I will be keeping it on for 3-4 weeks straight, doing the same workout I am currently doing, 60m sprints, followed by, which I will try ankle hops and tuck jumps if my shins dont bother me, then followed by BSS and SLRDL and lets see what happens.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 25, 2016, 05:22:19 am
Start of Day 1 - 25/07

Its an off day, meaning no workouts today, only on wedesday and saturday. I will just mention the small workouts I do, not intentionally, but just the workouts that I notice from my day to day activities, e.g. some stair works, climbing and downstairs, walking.

Some dynamic yoga techniques.

Condition: nice breeze, slightly warm and sunny but nothing too suffocating with this vest on.
Vest weight: 5kg
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 27, 2016, 07:10:53 pm
Day 3 of 42 of the Weighted Vest Workout

Wednesday 27/07/2016
Soreness: quads little
Condition: wet, slight rain and that changed to very sunny and blazing hot, very humid.
Weight: 70.4kg (with 5kg vest on)

Warm up
   same

Workout
   30m sprints alt leg x 6 (LRLRLR)
   1 x 8 ankle hops followed by tuck jump
   
   mobility stretch
   
   BSS 0kg x 6, 15kg x 6, 25kg x 6, 30kg x 6

   SLRDL 0kg x 6, 30kg x 2 x 6

   Sprint arm swings, seated 2 x 20 x 5kg dumbells

Cooldown
   stretch
   walk back

Comment
The vest put more stress on my quads during the sprints and made the SLRDL harder as when I lean over the weight is pulling down from my body and then theres weight in my hand, so that felt like a good workout.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 01, 2016, 11:35:47 am
Weighted Vest Workout
Date: 30/07/2016
Week 1/6 Complete
Soreness: none noticeable
Condition: sunny and some slight breeze, track a little wet I think.

Warm up
  same

Workout
   30m sprints alt leg x 4 (L,R,L,R)

   ankle hops x 8 reps, tuck jumps x 8

   mobility stretches

   BSS 0kg x 6, 15kg x 6, 25kg x 3 x 6

   SLRDL 0kg x 6, 25kg x 3 x 6

   core stability holds (you put weight on one side of bar only, you unrack and try to hold it) 10kg plate + 10 seconds
   
   high to low woodchop cable was experimenting different weights did 10 reps

Cool down
  stretch

Comment
I always carry my bottle to fill with water but when I checked, someone took it out, so I couldn't have water for the entire workout, sometime i would fill my hand with some water and drink that, so I couldn't sprint alot. I wanted to add some core workout and my coach told me about the stabilisation version, I tried 20kg, it was too hard to stabilize so started at 10kg first then progress, then did the high to low wood chop, new so had to try and adjust to it.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 04, 2016, 09:03:14 am
Date: 03/08/2016
Soreness: none
weight /w vest: 70.4kg

Warm up
   same

Workout
   60m sprints x 4 (arrived late to track) L, R, L, R

   ankle hops followed by tuck jumps x 8 reps (8 ankle followed by 8 tuck)

   mobility stretch drills

   BSS 0kg x 5, 15kg x 6, 25kg x 3 x 6
   SLRDL 0kg x 5, 25kg x 3 x 6

   seated arm sprint swings 2 x 20 /w 7kg dumbells in each hand

Cool down
  stretch
  walk down hill

Comment
meh, had to rush this

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 07, 2016, 01:52:38 pm
Date: 07/08/2016
Soreness: quads a little
BW: 70.5kg

Warm up
   same

Workout
    60m sprints alt legs x 6 (L, R, L, R, L, R)

    ankle hops x 8 followed by tuck jumps x 8
   
    mobility drill stretches
 
    SLRDL (bench was occupied) 0kg x 5, 30kg x 6
   
    BSS 0kg x 5, 15kg x 5, 30kg x 2 x 6, 25kg x 1 x 6

   arm sprint swings seated 2 x 20
   
   core stability 2 x 10 sec x 15kg (placed 15kg on one side of bar only)
   
Cool down
   general stretch minus quad and hip

Comment
nothing

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 10, 2016, 12:48:01 pm
Date: 10/08/2016
Soreness: nothing that sticks out
BW: 71kg (incase you see 71kg and suprise how much weight I have gained, I am wearing a weighted vest 5kg)

Warm up
   uphill walk 20min
   a walk, skip and run x 2 x 20m
   lateral leg swings x 10 each leg
   seated cross legged iliopsoas stretch x 10 sec

Workout
   60m sprints alt legs x 4 (L, R, L, R)
 
   ankle hops x 8 followed by tuck jumps x 8

   mobility stretch

   SLRDL 0kg x 5, 30kg x 3 x 6

   BSS 0kg x 5, 30kg x 3 x 6 /w 3 min rest between

   sprint arm swings, seated x 20 x 7.5kg dumbells in each hand

   core stabilization 2 x 10s each side

Cool down
   hamstring and calf stretch
   walk downhill

Comment
30kg is tough but not too tough for the BSS, the sprints are ok, but I can see the stress is off my hips and on to my quads when sprinting when I have my weighted vests.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 13, 2016, 10:30:57 am
Date: 13/08/2016
Soreness: none
BW: 71.5k
Condition: it was windy a little, not sunny but still warm and later on sun shone through and became a bit hotter, then later again it cooled down towards the end.
Note: felt a little sick in the stomach and a slight sore throat.

Warm up
   walk up hill
   a walk, skip and run 2 x 20m each
   lateral leg swings for hip mobility x 10
   seated cross legged iliopsoas stretch x 10 sec

Workout
   30m sprints alt lead leg x 6 (L, R, L, R, L, R)
       - First run felt weak and towards the end I start kicking the back of my other feet, calf area. Then later on the runs felt better  until the last 2, my legs were fealing weak and became sore quicker then usual and it the quads, calf, shin that became sore.

   mobility drills - single leg glute bridge  3 x 5 sec each leg, hamstring stretch

   BSS 0kg x 5, 15kg x 6, 30kg x 3 x 6

   SLRDL 0kg x 5, 30kg x 3 x 6

   seated sprint arm swings 2 x 20 @7.5kg dumbells

   core activation/stabilisation 2 x 10 secs @15kg on one side of bar

Cool down
   stretch
   walk downhill

Comment
felt a little sick in the stomach and in the throat, but was able to do the sprints, but my legs became sore quicker than usual, then went inside to do gym work, I was thinking of just doing 25kg because I felt sick lol, but some guy came took the 25kg dumbells, forcing me to do 30kg BSS, which was not that bad, with less rest my legs feel stronger than if i rested longer. but my legs were getting weak. Then did the SLRDL fine, till the last set last leg with 3 reps to go, my grip was gone, I picked up the weights did 1 and dumbell was slipping, put it down, regrip then try again, 1 rep and then slipped, did this for 3 reps. Then the sprint arm swings was fine. the core stabilization really exposed the sick feeling in my stomach, when I did it, it was a little hard but also painful in my stomach with the sickness feeling becoming a little more prominent.

Rating: 6/10

Last Distance with weight vest, next week for 3 weeks I start the 60m runs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 14, 2016, 01:46:12 am
hey seifullaah, just curious.. does your coach ever have you race anyone? Not a full race but, maybe just short accelerations, a segment after a fly in, etc. any kind of drills like that? if so, why not? I never see you mention it, that's why i'm asking.

also feel better mang.. seems like a bunch of people have sick-symptoms lately. I felt a little weird to yesterday.

pc!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 15, 2016, 02:24:15 pm
hey seifullaah, just curious.. does your coach ever have you race anyone? Not a full race but, maybe just short accelerations, a segment after a fly in, etc. any kind of drills like that? if so, why not? I never see you mention it, that's why i'm asking.

also feel better mang.. seems like a bunch of people have sick-symptoms lately. I felt a little weird to yesterday.

pc!!

Thanks!  :highfive:

No. The coach doesn't ask me to race people, as im the only one there he trains rather than a group. So there is no one to do small races against. There are other people who use it on one day but they have their own training group, who keep to themselves, you have to be a member and all that stuff, but the other day I train, there is noone training there but disabled people who use like a modified cycle to help them use their legs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 16, 2016, 09:28:48 am
hey seifullaah, just curious.. does your coach ever have you race anyone? Not a full race but, maybe just short accelerations, a segment after a fly in, etc. any kind of drills like that? if so, why not? I never see you mention it, that's why i'm asking.

also feel better mang.. seems like a bunch of people have sick-symptoms lately. I felt a little weird to yesterday.

pc!!

Thanks!  :highfive:

No. The coach doesn't ask me to race people, as im the only one there he trains rather than a group. So there is no one to do small races against. There are other people who use it on one day but they have their own training group, who keep to themselves, you have to be a member and all that stuff, but the other day I train, there is noone training there but disabled people who use like a modified cycle to help them use their legs.

You can't get into the group training?

Agree with Andrew.  You absolutely will benefit from running w others...  Even if it's not races.  Running w speed teaches speed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2016, 09:41:42 am
Date: 17/08/2016
Soreness: quads a little
BW: forgot to measure

Condition: The sun was out on full blast, blazing hot, I just had to reduce my sprint times and go inside. The track was dried ofc.

Warm up
   same

Workout
   60m sprints alt lead leg (L, R, L, R)

   BSS 0kg x 5, 17.5kg x 6, 30kg x 3 x 6

   SLRDL 0kg x 5, 30kg x 3 x 6

   Seated sprint arm swings 2 x 20 x 7.5kg dumbells

   Core stabilization work 2 x 10 secs each side /15kg on one side of bar

Cool down
   same - quad and hip stretch, downhill walk

Comment
It was soooo hot outside, I had poured water over me several times to cool me down during the day. The sprints felt good suprisingly. There was noone on the track except for kids playing football and a disability cycling group. Most of the time its like this, sometimes you get the training groups come and do their training, but most of the time its empty. I kept the sprints short and went inside, I felt drained of energy once inside and the water dispenser was giving less then cold water. I forgot to do the mobility and activation stretches. The BSS was good, I do them a little quick, as slowly takes alot of energy out of me especially today with the sun blazing. I did the SLRDL. With my left leg if I keep my knees locked stress gets on my quads in a wierd way as it doesnt work on it, but just cause it to pain, so I have to just focus on keeping my knees slightly bent and weight on heels. Then the sprint arm swings, which help me increase my arm swings and power in my arms and the last one is always a little tough but a good core activation work.

Rating: 7/10

Quote
You can't get into the group training?

They would rather have people who are members of the athletic club join their training, which is membership fee on top of the gym's monthly fee. But they are not there everytime, I just see them from time to time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 21, 2016, 10:12:04 am
Forgot to log my workout from yesterday

Date: 20/08/2016
Soreness: none sticks out
BW: 71.05kg

Condition: rain, windy, wet track

Warm up
  same

Workout
   60m sprints x 4 alt leg
   SLRDL 0kg x 5, 30kg x 3 x 6
   BSS 0kg x 6, 17.5kg x 6, 30kg x 3 x 6
   Seated sprint arm swings 7.5kg dumbells 2 x 20
   Core stabilization workout 2 x 10 sec each side

Cool down
  same

Comment
it was raining and got heavier while I was on the track then I did my gym work, but the others who are training were doing a different workout like sled works or long distance, so don't know if they would have accepted. Will keep a look out even if it is just one race. my shins a little bit sore, not noticeable just if i press it it is a little sore.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 24, 2016, 09:56:10 am
Date:24/08/2016
Soreness: not recogniseable
BW: 70.9kg

Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Warm up
  same

Workout
  60m sprints x 4 alt lead leg (L, R, L, R)

  mobility drills and activation stretches

  SLRDL 0kg x 5, 30kg x 3 x 6

  BSS 0kg x 5, 30kg x 3 x 6

  Seated sprint arm swings w/ 7.5kg dumbells 2 x 20

  core stabilization work 2 x 10s each side /w 15kg plate

Cool down
  calf, ham and upper body stretches

Comment
It was soo hot that after the first run I was exhausted and out of energy that it took longer then expected. There was 2 people I was going to ask to run, one of them was busy supervising the disabled cycling group so couldnt run, the other guy just did one run and started stretching, so he was doing a different routine. So I will have to ask someone who runs on saturday to run just once with me.
I was getting tired a lot quicker then usual because of the heat, so my runs were slower then usual and I didn't have much energy to run but still ran. But in the gym there was a fan all to myself as it was empty. I did my workouts as normal, going to stick with 30kg as it is comfortable. Did RDL first as it makes BSS easier after. Then did the others and went back. Walked back as bus never came.

Rating: 5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 24, 2016, 01:31:46 pm
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 24, 2016, 02:23:43 pm
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?

I had to walk 20-25min to the town centre where all the buses go and catch that bus home, there is a bus near the gym to the town centre, but it never came so i had to walk it to the town centre.

Then in the bus it was like an oven, wow so much sweat I've never experienced before, every second sweat gathers on my forehead.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on August 24, 2016, 10:38:03 pm
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?

Wait til winter comes and you'll be missing the heat. I'd prefer to run in hot and dry weather than cold and wet.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on August 25, 2016, 04:41:22 am
Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Here 30-31 is considered a very mild summer day. If you use 'very hot' and it is below 40 people will laugh at you. When it's very hot it doesn't drop under 30 all night, you see stuff like 32 at midnight. But at least it is dry when it is that hot. Worse is when we get south winds, bringing humidity from the sea. It chills a bit, so mid 30s, but humidity goes to 60-70. Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2016, 05:51:50 am
sucks about the heat.

running distance in the heat absolutely sucks. i've come to hate it tbh.. I don't think I mind short sprints in the heat though.


as for the bus.. you had to walk all the way home?

Wait til winter comes and you'll be missing the heat. I'd prefer to run in hot and dry weather than cold and wet.

def True, but for me I don't like high temps for both sides (very hot or very cold). But I agree I also prefer hot over cold. But it just becomes difficult to cope. But during nights I def prefer cold over hot, because it is harder to cool yourself down when hot at night then it is to warm yourself up at night if cold. The bus i was riding still had the heaters lol.

Condition: 30-31 degrees celsius, 40% humidity, very hot and sunny and dry track. little breeze every now and again not very frequent.

Here 30-31 is considered a very mild summer day. If you use 'very hot' and it is below 40 people will laugh at you. When it's very hot it doesn't drop under 30 all night, you see stuff like 32 at midnight. But at least it is dry when it is that hot. Worse is when we get south winds, bringing humidity from the sea. It chills a bit, so mid 30s, but humidity goes to 60-70. Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

haha if you look at the pictures of 25 degrees celsius in UK, you will see people in the beach with hardly anything on trying to survive or getting a tan. I remember when I was in school and we were told what temperature it was outside (in year 4-5) I didn't know about temperatures I just thought it was from 0-100 from cold to hot weather, so it was windy and a little cold and I guessed 25 degrees celsius, lol, ofc wrong and when doing maths with the same teacher in the text book it showed people on the beach, very hot and it was written 25 degrees and she reminded me of what I said and that this is what 25 degrees is like. lol

mid 30s is the weather chilling a bit?! lol. I would run inside too if it was like that or maybe suffer heat stroke before I get a chance to run inside. The gym we have doesn't have AC, only small fans on the wall and a big fan on the floor, which I would stand in front of, but over time the fan starts blowing warm air, you have to sweat in order for the fan to make you cool lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2016, 06:22:58 am
Date: 27/08/2016
Soreness: back muscles
Weight: forgot to measure

Condition: nice and cool and some slights of sun but most of day it was nice and cool

Warm up
   same - uphill walk, sprint drills, mobility stretch and drills

Workout
   60m sprints x 4 (L, R, L, R)

   activation stretches

   SLRDL 0kg x 6, 30kg x 3 x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3 x 6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   Barbell wood chops 10kg plate on end 4 x 4 (2 each side)

Cool down
   stretches, walk back down hill to town

Comment
It was a nice day, the sprints felt good and the strides felt long at the beginning, but I think that I probably dont transition well to upright, where the knee dont come as high as they did at the start, I think I bring the knees straight away to the level required for running upright, so will need to fix that just by coming up gradually. I also was on a hunt lol, for someone to race, the guy I wanted to race wasn't there, another guy, was doing 400s, another guy was running endurance circuit and the training group were doing 400s as well. Also one guy I would wait to race after I finish running, but he would go inside to the gym and when I run he would come out do his endurace running, I would finish wait for him then he would go again lol. I dont think he knows my plan. After I went to gym, did SLRDL first as it makes the BSS easier after, when I did 1 set of BSS, someone wanted to use the bench so I said I will do 2 more sets, so with only a minute or so rest, I did it again and waited 2 min rest and finished it off to let him on. After my forearms were very sore, so had to wait 10-15min to let it settle down, then did the sprint arm swings and then finally my first time doing woodchopper, it was difficult but managed to pull it off effectively, my left side is weaker then my right side due to difficulty more on the left side.  Then finished off session.

Rating: 7.5/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 29, 2016, 09:18:02 am
Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

otherwise known as a typical summer day in washington, dc.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2016, 01:07:11 pm
Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

otherwise known as a typical summer day in washington, dc.

srsly, maybe I should think twice before going to the states.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 29, 2016, 03:51:57 pm
Try 35'C + 70% humidity, it's a nightmare, all you want to/can do is hide indoors with A/C at full blast!

otherwise known as a typical summer day in washington, dc.

srsly, maybe I should think twice before going to the states.

Sounds like a day that never happens in California.  The us is big.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 29, 2016, 04:28:38 pm
the high temp in DC today was 96, the high humidity was 88%. currently it's 4:30, 94 degrees and 39% humidity.

i do seriously think about moving to LA or somewhere else when i come back from pakistan.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on August 30, 2016, 08:50:13 am
the high temp in DC today was 96, the high humidity was 88%. currently it's 4:30, 94 degrees and 39% humidity.

i do seriously think about moving to LA or somewhere else when i come back from pakistan.

Well.... The only positive is you do run faster and jump longer in a humid climate... So there is that... But beyond the weather Los Angeles is one of the most pleasant cities in the country... None of that east coast old money racism, less nepotism, everything except driving...  But it is now possible to live in DTLA without a car which I have been successfully pulling off since I totaled mine...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 30, 2016, 09:25:25 am
the high temp in DC today was 96, the high humidity was 88%. currently it's 4:30, 94 degrees and 39% humidity.

i do seriously think about moving to LA or somewhere else when i come back from pakistan.

Well.... The only positive is you do run faster and jump longer in a humid climate... So there is that... But beyond the weather Los Angeles is one of the most pleasant cities in the country... None of that east coast old money racism, less nepotism, everything except driving...  But it is now possible to live in DTLA without a car which I have been successfully pulling off since I totaled mine...

California or anywhere in los angeles, sounds like a nice place to live by the looks of it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 31, 2016, 02:12:02 pm
Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again.  :uhhhfacepalm:

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on August 31, 2016, 03:40:56 pm
Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again.  :uhhhfacepalm:

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10

Do you do a lot of psoas hypertrophy work? I looked at your log and didn't see any, figure that would be pretty important for sprinting.
It  looks like you have been doing BSS for a while, do you feel it has worked well for you? I think BSS is probably better for hypertrophy than hip thrusts.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 31, 2016, 05:49:22 pm
Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again.  :uhhhfacepalm:

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10

Do you do a lot of psoas hypertrophy work? I looked at your log and didn't see any, figure that would be pretty important for sprinting.

I do a lot of psoas stretches during my warm ups, but not really any hypertrophy work, because of my left hip pain when it extends. As far as psoas hypertrophy, im not entirely sure, but there is very little if none known methods of hypertrophy for the psoas, as in the hip flexor cross section study between asafa powell and an elite chinese sprinter, showed that asafa had a larger psoas cross section moreso than the chinese sprinter, which is a genetical advantage of a sprinter rather than something you can increase the size of, not really sure.

Quote
It  looks like you have been doing BSS for a while, do you feel it has worked well for you? I think BSS is probably better for hypertrophy than hip thrusts.

I enjoy the BSS its less taxing on my left hip and can get good workout of my quads and glutes and to a smaller degree the hips. I would say they have worked well for me in the acceleration phase of my sprinting more so then the top speed, which the benefits might exist but to a smaller extent. They both contain different movements of the hips, the hip thrust the hips move up and down, while the BSS the hips move back and down and up and forward. So I would probably say that hip thrusts was probably is better for the hips then the BSS.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on August 31, 2016, 06:16:24 pm

Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again.  :uhhhfacepalm:

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10

Do you do a lot of psoas hypertrophy work? I looked at your log and didn't see any, figure that would be pretty important for sprinting.

I do a lot of psoas stretches during my warm ups, but not really any hypertrophy work, because of my left hip pain when it extends. As far as psoas hypertrophy, im not entirely sure, but there is very little if none known methods of hypertrophy for the psoas, as in the hip flexor cross section study between asafa powell and an elite chinese sprinter, showed that asafa had a larger psoas cross section moreso than the chinese sprinter, which is a genetical advantage of a sprinter rather than something you can increase the size of, not really sure. 

I'm not so sure about that. I think for type IIb fibers, that might be true, and you can't increase the amount you have. However you can still increase the size of those fibers by doing high intensity low rep stuff. The kind of fibers you would want more of in your psoas would be IIa, which have both an aerobic and high power/speed component, you can definitely increase the size of those fibers too. I think in running you use the psoas to generate knee drive and extend your strides and help you have faster leg cycling. It could also be used for stability in the core, I'm not sure how exactly it is used. You can definitely grow it though, T0ddday recommends leg raises and decline situps, I prefer banded knee drives starting at 90 degrees, keeping time under tension high.


It  looks like you have been doing BSS for a while, do you feel it has worked well for you? I think BSS is probably better for hypertrophy than hip thrusts.

I enjoy the BSS its less taxing on my left hip and can get good workout of my quads and glutes and to a smaller degree the hips. I would say they have worked well for me in the acceleration phase of my sprinting more so then the top speed, which the benefits might exist but to a smaller extent. They both contain different movements of the hips, the hip thrust the hips move up and down, while the BSS the hips move back and down and up and forward. So I would probably say that hip thrusts was probably is better for the hips then the BSS.

I think for glute work I definitely need both variations. I hear banded hip thrusts are especially good for additional glute activation over a regular hip thrust, but that might take a while to set up. I also wonder if doing partial reps/higher weight for movements like the hip thrust and BSS can train the glutes in a more specific way and give better carryover to athletic movements.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 03, 2016, 11:33:28 am
Date: 03/09/2016
BW: 71.5kg (with vest on)
Soreness: quads a little, shins a little noticeable

Last day of workout with my vest on (kept it on for 6 weeks for the entire day, except for sleep and bath)  :headbang:

Condition: it was hot but no sun, then later on after I warmed up, it became a lot cooler with some breeze and after I finished workout, it started raining, so all in all a good day.

Warm up

   20min walk to track

   sprint drills

   lateral legs swings

   psoas stretch


Workout

   60m sprints x 4 (L, R, L, R) - still alternating lead legs


   mobility and activation drills (glute bridge, ankle mobility stretch, hamstring stretch)

   reverse calf raises for the shins

 

  SLRDL - 0kg x 5, 30kg x 3 x 6 - doing this first helps me with the BSS

  BSS 0kg x 5, 30kg x 3 x 6


  sprint arm swings, seated 2 x 20 /w 7.5kg dumbells in each hand


Cool down

   stretch calves, hamstring, arms

   20min walk downhill back to bus station

Comment
nothing, except for I finished my 6 week workout with a weighted vest on.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2016, 06:42:02 am
Date: 07/09/2016
Soreness: just fatigue legs
BW: didnt measure

Condition: it was a little hot, but not sunny as it was cloudy, no blue sky in sight, i was sweating alot. 26 degrees celsius with 73% humidity, explains the apparent moisture on my arms and face but no sun.

Day: Today was my testing day, I finished my weighted vest workout and recorded my runs after taking my vest off.

Warm up
  uphill walk to gym 20min
  a walk, skip and run 2 x 20m
  lateral leg swings x 10 each leg
  seated cross legged iliopsoas stretch x 10 sec each leg
 
  seated sprint arm swings /w 5kg dumbells in each hand x 20
 
  mid thigh high box jumps w/ 10kg dumbells in each hand x 5

  50% 30m sprints

  Took vest off - tried not to float off  :P

Workout/Test Routine
   30m sprint x 2 (to get used to running controlled)
   30m sprint x 1 (recorded) 3min rest and recorded again so probably not enough rest

    rest 10 min (waited for guy to record me, so it went to 20min rest)
    60m sprints x 1 video recorded

Cool down
   light jog
   walk downhill back to town

Comment
It was a nice day, very hot and sweaty but not sunny, the warm ups were very thorough so to get every advantage possible, but after I took the vest off, it feels really good. Especially when I was doing the test runs I felt like I was floating/flying down the track especially the the one I recorded, but because the recording was on a small device, the person that was recording asked me to do it again, so i rested 3 min max and ran again, so maybe this will be slower then the previous one. Then I rested 20min mainly due to waiting to get it recorded again. The 60m sprint at the beginning felt really good, until past 40m, I was upright and was just maintaining it to the end, I think the long rest time may have had a little negative affect on my running, but still a good run nevertheless, managed to get it recorded, now I will analyse the sprint and post the time and will post the video here, so you can analyse it to. Keep an eye out for it.  :P

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 08, 2016, 04:26:31 pm
sprint vids!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 09, 2016, 05:33:37 am
lol, here are the sprint vids.

My coach timed me and got the following times for me:

30m
   1. 4.09
   2. 4.11 (I had 3 min rest only before this run to record on different recorder)

60m
    1.  7.85 (Coach didn't manage to get a time, so I timed it myself from the video) 

I'm happy, that I got these times from a accurate test.

30m First Test
http://www.youtube.com/watch?v=iKRdyBM62gY

30m Second Test
http://www.youtube.com/watch?v=Zlplv6ZqMEE

60m First and Only Test
http://www.youtube.com/watch?v=Yshoykve264

I didn't analyse my form yet, so don't know what to expect regarding it, hopefully its ok and especially the leverage of my arm travelling back, I hope it is going back far enough.

My coach has recommended I do on every third day do the same warm up with vest on and then do timed sprints after without it on, hand timed, as I can't get it recorded every time. I will do this for the next 2 weeks and see if I see improvement in my time.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 12, 2016, 06:49:37 pm
Date: 12/09/2016
Soreness: legs
Weight: 71.4kg

Workout
   I did the same as the test day, but I got carried away with the box jumps that I made it high and heavy that I left less energy for the sprints, but also today's performance was disappointing. I told my coach and he said it was because I didnt fully recover from the test day.

So he has recommended I do the following workout.

Every other day just go to the track without
the vest or any sorta weighted work and do a regular good warmup then
run about 5 x 30 meter sprints at no more than 70% speed.  Then 2 days
after that do the vest workout we talked about.  So the schedule will
look like this:

day 1: vest workout
day 3: easy workout
day 5: vest workout
day 7: easy workout
day 9: vest workout
day 11: easy workout
day 13: vest workout

Will see how it goes.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 13, 2016, 10:38:37 am
Today was a heatwave, its good I didn't have to workout today.

It was 32 degrees celsius at 54% humidity. There was a health warning that people should have water bottles with them.
Title: Re: A Journey to Running Fast and Jumping High
Post by: T0ddday on September 13, 2016, 10:52:54 am
lol, here are the sprint vids.

My coach timed me and got the following times for me:

30m
   1. 4.09
   2. 4.11 (I had 3 min rest only before this run to record on different recorder)

60m
    1.  7.85 (Coach didn't manage to get a time, so I timed it myself from the video) 

I'm happy, that I got these times from a accurate test.

30m First Test
http://www.youtube.com/watch?v=iKRdyBM62gY

30m Second Test
http://www.youtube.com/watch?v=Zlplv6ZqMEE

60m First and Only Test
http://www.youtube.com/watch?v=Yshoykve264

I didn't analyse my form yet, so don't know what to expect regarding it, hopefully its ok and especially the leverage of my arm travelling back, I hope it is going back far enough.

My coach has recommended I do on every third day do the same warm up with vest on and then do timed sprints after without it on, hand timed, as I can't get it recorded every time. I will do this for the next 2 weeks and see if I see improvement in my time.

pc!

Great job.  Don't worry about the form.  Focus on the fact that you look way faster and you are way faster.  You dropped a second off your 60m in a few years.  Very impressive. 

Form is fine.  Start practicing from a three point stance so you don't have to rock back and learn to make power from a static position.  Especially for short sprints.  And now go get more powerful.  Your fast.  You just need an engine now. 

Also, why sprint in baggy pants?  That's not going to help and it makes analyzing form very hard...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 13, 2016, 02:31:02 pm
Thanks for the comment and for your help and advice.  :highfive:

I will now look into 3 point stance.

I usually run in the clothes wear at home, I don't like to run in those tights lol I don't like the way they look. Maybe something a little bit less baggy, but not those sprint tights hah.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 14, 2016, 03:19:36 pm
lol, here are the sprint vids.

My coach timed me and got the following times for me:

30m
   1. 4.09
   2. 4.11 (I had 3 min rest only before this run to record on different recorder)

60m
    1.  7.85 (Coach didn't manage to get a time, so I timed it myself from the video) 

I'm happy, that I got these times from a accurate test.

30m First Test
http://www.youtube.com/watch?v=iKRdyBM62gY

30m Second Test
http://www.youtube.com/watch?v=Zlplv6ZqMEE

60m First and Only Test
http://www.youtube.com/watch?v=Yshoykve264

I didn't analyse my form yet, so don't know what to expect regarding it, hopefully its ok and especially the leverage of my arm travelling back, I hope it is going back far enough.

My coach has recommended I do on every third day do the same warm up with vest on and then do timed sprints after without it on, hand timed, as I can't get it recorded every time. I will do this for the next 2 weeks and see if I see improvement in my time.

pc!

Great job.  Don't worry about the form.  Focus on the fact that you look way faster and you are way faster.  You dropped a second off your 60m in a few years.  Very impressive. 

Form is fine.  Start practicing from a three point stance so you don't have to rock back and learn to make power from a static position.  Especially for short sprints.  And now go get more powerful.  Your fast.  You just need an engine now. 

Also, why sprint in baggy pants?  That's not going to help and it makes analyzing form very hard...

^^ agree.. good stuff seifullaah. was also going to mention the pants.. and shoes.

what kind of shoes are you running in? i could be wrong, but they look heavy.. they almost look like running (distance) shoes?

if those are running shoes, i'd be even more impressed lmao.. i can't imagine sprinting in heavy shoes at this point.

sprints looked really good.

i actually just ordered a pair of these to try out:

http://www.eastbay.com/product/model:247809/sku:2011D618/brooks-mach-17-spikeless-mens/red/white/?cm=

~$20 USD, ~4.6 oz.. they are ~0.8 oz lighter than my saucony shay xc4's .. that's why I got them (and they look "fast").



Also, I don't run in "tights" either.. I mostly run in some light shorts. If i'm doing a 5k race or something, i'll run in actual running shorts. Regardless, shorts or short-tights would be much better.. Also they wouldn't take up much room in your bag and they dry quick.

There's probably a few "immediate" things you can do to improve (which is pretty cool, insta-gains).. like shoes/attire.



(http://i.imgur.com/qRzmvGk.png)

(let me know if you want me to remove that image).. looks damn good though!

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 14, 2016, 06:11:16 pm
thanks adarq  :highfive:.

These are the shoes I wear for running. They are very light and the materials are very thin. They are asics gel mens running shoes. I don't know the exact brand.

These are the closest ones I could find that almost same as the ones I ran in and still run in.
(http://www.wearyoursport.com/wp-content/uploads/2015/08/asics-mens-running-shoes-11.jpg)

those shoes look nice.

I rather wear something that covers my leg lol, don't like to show my knees out. I was looking at running trousers and they look like the baggy trousers I wore lol or the tights.

ye, I would prefer if you would remove that image  :ninja: but thanks for the comment it was all thanks to yours and toddays help and the others members on this site.  :highfive:

EDIT: maybe those extra insta gains I can save for the competition
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 14, 2016, 09:39:40 pm
hahaha the brand is asics, man!
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 14, 2016, 11:12:37 pm
thanks adarq  :highfive:.

These are the shoes I wear for running. They are very light and the materials are very thin. They are asics gel mens running shoes. I don't know the exact brand.

These are the closest ones I could find that almost same as the ones I ran in and still run in.
(http://www.wearyoursport.com/wp-content/uploads/2015/08/asics-mens-running-shoes-11.jpg)

those shoes look nice.

I rather wear something that covers my leg lol, don't like to show my knees out. I was looking at running trousers and they look like the baggy trousers I wore lol or the tights.

ye, I would prefer if you would remove that image  :ninja: but thanks for the comment it was all thanks to yours and toddays help and the others members on this site.  :highfive:

EDIT: maybe those extra insta gains I can save for the competition

damn your shoes are 12 oz!!!!!

it's possible that you might be usain bolt if you got some ~4-5 oz flats..  :ninja:

4-5 oz vs 12 oz is such a major difference.. all of that extra padding + extra heel support in that asic shoe is just not needed when you sprint.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 15, 2016, 05:34:29 am
thanks adarq  :highfive:.

These are the shoes I wear for running. They are very light and the materials are very thin. They are asics gel mens running shoes. I don't know the exact brand.

These are the closest ones I could find that almost same as the ones I ran in and still run in.
(http://www.wearyoursport.com/wp-content/uploads/2015/08/asics-mens-running-shoes-11.jpg)

those shoes look nice.

I rather wear something that covers my leg lol, don't like to show my knees out. I was looking at running trousers and they look like the baggy trousers I wore lol or the tights.

ye, I would prefer if you would remove that image  :ninja: but thanks for the comment it was all thanks to yours and toddays help and the others members on this site.  :highfive:

EDIT: maybe those extra insta gains I can save for the competition

damn your shoes are 12 oz!!!!!

4-5 oz vs 12 oz is such a major difference.. all of that extra padding + extra heel support in that asic shoe is just not needed when you sprint.

pc!

lol I didn't think you could get shoes lighter than that lol. Those were my luxury shoes haha I couldn't afford anything more than this.

Quote
it's possible that you might be usain bolt if you got some ~4-5 oz flats..  :ninja:

I hope so.  :ibrunning:
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 15, 2016, 07:40:03 am
Keep an eye on this site for shoes ( and apparel ) , very updated and with awesome offers, occasionally you will find some crazy bargains: www.sportsshoes.com
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 15, 2016, 09:42:55 am
yeah lighter shoes, like cross country racing flats, tend to be cheaper. you can get a good pair for ~$50, and if you dig around a bit probably for $35 on sale. they're worth saving up for even if that's a stretch for you. i think i speak for a lot of members of the forum when i say that shoes really do make a difference.

some examples:
-nike zoom waffle racer (preferred shoe of adarqui himself for many years)
-adidas adizero takumi
-mizuno wave musha (i have had several pairs of these, love them, ran in them last night)
-saucony kilkenny
-new balance xc700
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 15, 2016, 09:45:48 am
I am ordering the takumis today, boost+180g is a very hard to beat combination.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 15, 2016, 01:40:18 pm
I am ordering the takumis today, boost+180g is a very hard to beat combination.

nice!!

i still have yet to get a shoe with a boost sole. i know you love it.



yeah lighter shoes, like cross country racing flats, tend to be cheaper. you can get a good pair for ~$50, and if you dig around a bit probably for $35 on sale. they're worth saving up for even if that's a stretch for you. i think i speak for a lot of members of the forum when i say that shoes really do make a difference.

some examples:
-nike zoom waffle racer (preferred shoe of adarqui himself for many years)
-adidas adizero takumi
-mizuno wave musha (i have had several pairs of these, love them, ran in them last night)
-saucony kilkenny
-new balance xc700


yup... when I put on my XC flats, I immediately feel bouncy, ready to sprint/jump etc.. If I were to put on basketball shoes, dress shoes, heavy running shoes and such -> I don't get that feeling.

my saucony shay xc4's feel best when sprinting .. these shoes feel more like a short sprint shoe than a long distance shoe. They also feel pretty awesome when doing reactive stuff & SLRVJ's.

my new balance 5000v2's are crazy light (~3.4 oz), but, they have some small heel elevation.. so I dont feel like sprinting/jumping in them. When I run in them, I tend to want to run more heel->toe, so i've stopped wearing them & default to my saucony shay xc4's (since im trying to get better with midfoot running).

my nb xc900v2's are in between. you can run midfoot in them fine, sprint, heel->toe, jump, etc.

but bottom line, if i want to sprint as fast as possible and/or just make more use of my forefoot, my saucony shay xc4's are the shoes I go with.. so I guess that's why they've slowly become my #1 shoe.

I'm waiting on my brooks mach 17's to arrive because they look similar to my saucony's and are ~1.2 oz lighter - which makes a significant difference when distance running. We'll see.

so ya shoes matter.. I can't imagine sprinting in the shoes seifullaah is wearing.

finally as far as cost goes, flats are waaaay cheaper than other shoes. I get my saucony shay xc4's for $25.


the pocket standard:

just think about it though.. I can basically put one of my flats in my pocket................ that's important. Think about how light and minimal that is.. yet still strong enough to withstand the forces of sprinting etc.

If you can't put your shoe in your pocket, it's probably not great for sprinting.

We want just enough support to protect our feet and allow us to produce maximal force.. I'd sprint/jump/run barefoot if it was safe to do so at maximal effort.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 15, 2016, 08:08:51 pm
thanks for the advice guys. I will look into getting a good pair of sprinting shoes, they don't sell the saucony shay shoes in the UK, so maybe something similar.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 19, 2016, 10:02:40 am
So I was on a new routine, which I adopted the 3 point stance. It was first time I tried to ensure I did it accurately but not sure if this is how it should be done.

The way I did it was, The way I did the 3 point stance was stand near the line, move about 5 inch away from line, place the knee of the back leg in line with my front foot, rockback onto my back feet to ensure the back feet wont slip placed firmly on the ground, then I would lift my hips, ensure proper leg angle front about 90 and back around 100. Lift my left hand to my waist and then explode out.

I did the same warm up as the one during the test day. Put vest on did warm up and then took it off for the runs.

Warm up
   same
   box jumps w/ 5kg dumbells
   sprint arm swings /w 5kg dumbells
   gradual 30m sprints to 50%

Workout
   30m sprints at 3 point stance x 3
      1. 4.66
      2. 4.56
      3. 4.52
 
   60m sprints w/ 3 point stance x 1
      1. 8.43

Cool down
   same no stretches required just down hill walk

Comment
First time attempting on doing an ME 30m sprints using a 3 point stance. I didn't expect the time to this bad I think it was because of my right hand is on the floor I have to explode out and then as soon as my hands are off the ground I reposition my finger on the stop watch and press start and then stop at the end. So I decided to switch to left hand, which is my weak (im right handed) so there was the awkwardness in pressing the start and stop of the stopwatch and problably pressed it at the wrong time either to early start or late stop towards the end. So maybe I should run without stopwatch until after.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2016, 07:38:22 am
Date: 22/09/2016
BW: 65.9kg
Soreness: none

Condition: windy, cooler with some sun shine at the end of the training, some little water drops fell but stopped or it continued but I didnt realize as it was very small.

Warm up
   Uphill walk 20min
   A walk, skip and sprint 2 x 20m
   Lateral leg swings x 10
   seated crossed legged iliopsoas stretch x 10 sec

Workout
   5 x 30m sprints 3 point stance 50% intensity
          - Just to keep myself active and as a stepping stone to my next intense workout to prevent burning my cns out like it happened last time after 2 maximal effort sessions, so coach recommended alternate days workout with a pattern of easy work, intense work e.g. day 1 - high intensity  day 3 - light work,   day 5 - high intensity ....
 
           - Still trying to get used to the 3 point stance, before I kept my feet close to the line, but now I brought my lead leg 10-12 inches behind the start line and the other foot behind till my knee in line with my front foot. I raise my hip up bring my left hand to my hips and then explode out with both feets.

Cool down
   light stretch
   catch bus back to town

Comment
When I was doing the seated iliopsoas stretch where you sit on bench or seat and I put my left ankle on my right thing, forming a 4 shape, when I stretch it by leaning forward and lifting my right foot onto the toes, it doesn't pain but rather the hip of my left leg, feels restricted and I cannot stretch it as much as my right leg, I can feel the restriction in my left hip.

Also I decided to weigh my shoes also just to get proper weight of it  :ninja: it was 300g, 10 oz. I have decided to train in these and when in competition I will put on those super light sprinting shoes or spikes. But I think this makes my workout very effective in adding slight resistance if not alot.

Rating: 7/10   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 22, 2016, 02:42:49 pm
Date: 22/09/2016
BW: 65.9kg
Soreness: none

Condition: windy, cooler with some sun shine at the end of the training, some little water drops fell but stopped or it continued but I didnt realize as it was very small.

Warm up
   Uphill walk 20min
   A walk, skip and sprint 2 x 20m
   Lateral leg swings x 10
   seated crossed legged iliopsoas stretch x 10 sec

Workout
   5 x 30m sprints 3 point stance 50% intensity
          - Just to keep myself active and as a stepping stone to my next intense workout to prevent burning my cns out like it happened last time after 2 maximal effort sessions, so coach recommended alternate days workout with a pattern of easy work, intense work e.g. day 1 - high intensity  day 3 - light work,   day 5 - high intensity ....
 
           - Still trying to get used to the 3 point stance, before I kept my feet close to the line, but now I brought my lead leg 10-12 inches behind the start line and the other foot behind till my knee in line with my front foot. I raise my hip up bring my left hand to my hips and then explode out with both feets.

Cool down
   light stretch
   catch bus back to town

Comment
When I was doing the seated iliopsoas stretch where you sit on bench or seat and I put my left ankle on my right thing, forming a 4 shape, when I stretch it by leaning forward and lifting my right foot onto the toes, it doesn't pain but rather the hip of my left leg, feels restricted and I cannot stretch it as much as my right leg, I can feel the restriction in my left hip.

Also I decided to weigh my shoes also just to get proper weight of it  :ninja: it was 300g, 10 oz. I have decided to train in these and when in competition I will put on those super light sprinting shoes or spikes. But I think this makes my workout very effective in adding slight resistance if not alot.

Rating: 7/10   

maybe, maybe not.. it can change mechanics quite a bit.. This is kind of similar to maxent not wanting to test his vert etc -> it would be nice to just wear some lighter/competition shoes in training (sometimes or all of the time, but at least SOMETIMES) to see where you are at. Going with heavier shoes in training, and then much lighter shoes for competition makes some sense "logically" (you may be quite a bit faster), or.. you may not use the lighter shoes up to their potential -> ie, you haven't mastered your tools.

If you were training in 5 oz shoes and competing in 4 oz shoes, then i'd say for sure, that'd probably result in a slight advantage.. but 10 oz to ~4 oz is a really huge difference.

in the end it's always good to believe that doing this will help, so hopefully I didn't ruin it for you.. there's a great chance it will.. but all I know is, if you master your tools in training & recreate alot of the same "environment" as competition (other than the adrenaline factor), everything will feel alot more comfortable come competition time.

if you wore lighter shoes (competition sprint shoes) in training more often, you'd probably on average be running faster, master your tools more, ingrain even better mechanics etc.. can't imagine that wouldn't be a good thing overall.

just something to think about perhaps.

pc!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2016, 05:29:07 pm
Actually, that makes sense. You have to master the tool as there was a similar case in my training when I was doing weighted vest sprints workout for a while and it was time to take it off, I ran maximal effort twice, just to get myself controlled and 'master sprinting with it off' and it was on the third run that I felt comfortable and ran my fastest time.

But you put up a good argument and might consider it.

One thing I fear and this is the same for most things, which are supposed to give me an advantage, decide to take advantage of those opportunity and end up not doing so well with it, which will make my previous work be ineffective, Thats why most of the time I am riding on that hope that it will help me get faster, as you will notice most of the things I do is doing it the hardway, if you can call it that.

But I agree with what you said and will start looking for some light sprinting shoes and possibly save up for it. Whats a good arrangement/plan to when to wear the light shoes and when to wear the heavier shoes. I want to run with the heavier shoes to add resistance so when I take it off there will be a big difference and also I want to get used to running in light sprinting shoes.

I was thinking maybe getting 4-5oz shoes and for competition wear the 3oz shoes, which shouldn't get hard to master when preparing for the competition. They don't sell saucony shays in UK, what other sprint shoes do you recommend, flats of course.

I will talk to my coach about this and see what he thinks as well on how I can do this.

Thanks  :highfive:

EDIT: Wow, I forgot how expensive running shoes were, that's why I remember buying these for £30.

EDIT2: The lightest shoe I have seen is 5 oz do shoes weighing 3 oz exist.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 23, 2016, 11:45:26 am
These are the shoes I am thinking of buying but will have to save up. Are these shoes good. When I am presented with options, my overanalysis ocd kicks in and it makes it hard to chose, as I try to look for the best even though I just need a light shoe.

Adidas adizero feather

Puma faas 100 R v 1.5

Saucony shay look good but impossible to get from the UK.

new balance 1400 too expensive



Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 24, 2016, 10:59:48 am
Date: 24/09/2016
Soreness: none
BW: 71.5kg
Condition: nice and sunny and windy which was nice and cool, track was dry.

Warm up
   sprint drills
   lateral leg swings
   seated cross legged iliopsoas stretch x 10s
   seated sprint swings w/ 7.5kg dumbells
   box jumps knee high /w 7.5kg dumbells
   30m sprints @ 50% x 3
   
Workout
   30m sprints x 4
   
   60m sprint x 1

Cool down
   stretch
   walk back to town

Comment
It was a nice day, windy cool breeze and nice and sunny. The runs felt very good and fast just have to try and explode as much as i can and still need to get out faster. On the 60m sprint it felt strange towards the end, when I was probably about 20m or less I felt like maybe my legs were not locking straight it felt like when I strike my leg on the floor it was bending so I was running with bent knees and had to try and straight up again while running and it just got a little less bendy, strange, maybe legs fatigued or something.

Also when I put on my casual trainers on they feel light, so  I decided to weigh those and suprisingly they were weighing 7 oz. But they are not running shoes, but trainers with minimal cushion in the heel if at all.

I talked to my coach about the shoes and he said that he wasn't expert in shoes but said that I could get a pair and comfortable in it and he liked the idea of switching, sometimes using the heavy shoes and sometimes using the light shoes.

I was thinking of maybe cutting the base of my trainers off and replacing with that of a runners sole/base. So maybe change that trainers into a maybe 5 oz running shoes, but will have to look into it.

Rating: 7/10

Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 24, 2016, 12:17:51 pm
These are the shoes I am thinking of buying but will have to save up. Are these shoes good. When I am presented with options, my overanalysis ocd kicks in and it makes it hard to chose, as I try to look for the best even though I just need a light shoe.

Adidas adizero feather

Puma faas 100 R v 1.5

Saucony shay look good but impossible to get from the UK.

new balance 1400 too expensive

i personally don't like any of those tbh.. i'd search for "spikeless track flats".

I also don't like the idea of re-engineering an existing shoe by removing pieces of it etc.. their are shoes built specifically for sprinting, middle distance runs, etc.

https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=spikeless+track+flats&tbm=shop

you see the difference in those shoes, compared to what you listed? Not sure if you see the same shoes as me but, you should see much lighter & cheaper shoes, also with no heels.. you definitely don't want a shoe with heel padding. You are doing short sprints, not long runs.. If you were training for long runs (half marathon, marathon etc) then heel padding is common-place, but not for 60m-800m, and even 1500-1600m.

these are the shoes I have experience with:

saucony shay xc4:

pictured elsewhere.. my personal preference.



new balance xc900v2:

(https://encrypted-tbn2.gstatic.com/shopping?q=tbn:ANd9GcT2VbD0RJJKIxx77NlNBdgvbOkLyziFX0FhLjPvRnpF0J8yEhhWlvXBo0tEjyRUkovB-iGjTFQ&usqp=CAE)

if you can find these, it's a good option.. they are also extremely comfortable.



brooks mach 17:

(https://encrypted-tbn3.gstatic.com/shopping?q=tbn:ANd9GcTH6rIZf9I1Q4NqSbzOjlKYoqvNCFikSzm05nPyRUr3NeyhKcV8IV09wYYIo1VJSv7LLGPlyBc&usqp=CAE)



I personally would get something cheap, spikeless ... but which also has a variation with spikes - so in the future/competitions you're basically wearing the same shoe, except one has spikes. Saucony shay xc4's have spikes, so if I wanted to get some of those to run on a proper track, i'd probably feel really comfortable in them.



It's obviously a hard decision picking shoes, but, you just need to search for "flats", "track flats", "spikeless track flats" etc... You can find them really cheap, much cheaper than most shoes.. So if you're unsure, just buy one of the cheapest pairs of flats you can find, just to see how they feel.. Eventually you could purchase some higher-end spikeless flats if you love em`. FWIW, i've loved every track flat i've ever worn, except for my NB xc700v3's -> they are way too thick in the sole.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 24, 2016, 05:30:25 pm
Thanks for the advice  :highfive:,

I will continue searching.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2016, 10:47:32 am
Date: 26/09/2016
Soreness: none
BW: 65.3kg

Condition: it rained but stopped once i stepped onto the track, but track was wet, but it was a little cool.

Warm up
   same

Workout
   30m x 5 @50% intensity

Cool down
  stretch

Comment
It was a nice workout session, light intensity, felt very springy and explosive from my workout on saturday. It was relaxed and felt good to prepare me for the high intensity work this wednesday.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 28, 2016, 10:00:30 am
Date: 28/09/2016
Soreness: feet a little
Weight: 71.35kg

Condition: sunny, little breeze at little instances so mostly sunny.

warm up
   same with sprint arm swings and box jumps build up 30m sprints at 50%

Workout
   30m sprints x 4
   60m sprint x 1

Cool down
   stretch

Comment
I wanted to get my sprints recorded on video but the guy that did it for me last time was busy in a meeting so I had to the runs unrecorded. The first few runs felt good powerfull but the last sprint or last 2 probably it was more strength then elastic. But felt good at start but fatigue towards the end. I waited alot between runs hoping I could get it recorded but wasted alot of time that way and prob the long rests hurt my run rather then help, rests ranged between 10-15mins. After the session I felt disappointed at the session but in reality after thinking through it, it was a good session, was just down as I couldn't get it recorded.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 30, 2016, 05:06:51 pm
Date: 30/09/2016
BW: 66.75kg
Soreness: right calf muscle, not entire calf the right section

Condition: was sunny some slight breeze, dry track.

Warm up
   general warm up

Workout
   5 x 30m sprints 50%

Cool down
   stretch

Comment
It was a long day, I had done 30min of walking before the 30min walk to the gym, which I think had an effect on my legs, as after I got to the gym my feet was a little sore and my right calf was bugging me, so after the warm ups and after the first sprint, I foam rolled my right calf with tennis ball while my feet is plantar flexed and it hurt like hell, after the calf was more sore so did some more runs and done more foam rolling with the tennis ball, suprise suprise my calf became more sore, so I was able to finish my workout, it doesn't bother too much when running but it is a little sore now when doing nothing to it. So applied heat rub and letting it rest.

EDIT: I can't find any of the track flats posted on here. So hard to track them down.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 01, 2016, 02:07:39 pm
Date: 30/09/2016
BW: 66.75kg
Soreness: right calf muscle, not entire calf the right section

Condition: was sunny some slight breeze, dry track.

Warm up
   general warm up

Workout
   5 x 30m sprints 50%

Cool down
   stretch

Comment
It was a long day, I had done 30min of walking before the 30min walk to the gym, which I think had an effect on my legs, as after I got to the gym my feet was a little sore and my right calf was bugging me, so after the warm ups and after the first sprint, I foam rolled my right calf with tennis ball while my feet is plantar flexed and it hurt like hell, after the calf was more sore so did some more runs and done more foam rolling with the tennis ball, suprise suprise my calf became more sore, so I was able to finish my workout, it doesn't bother too much when running but it is a little sore now when doing nothing to it. So applied heat rub and letting it rest.

EDIT: I can't find any of the track flats posted on here. So hard to track them down.

Rate: 6/10

damn that sucks!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 01, 2016, 05:45:57 pm
Date: 30/09/2016
BW: 66.75kg
Soreness: right calf muscle, not entire calf the right section

Condition: was sunny some slight breeze, dry track.

Warm up
   general warm up

Workout
   5 x 30m sprints 50%

Cool down
   stretch

Comment
It was a long day, I had done 30min of walking before the 30min walk to the gym, which I think had an effect on my legs, as after I got to the gym my feet was a little sore and my right calf was bugging me, so after the warm ups and after the first sprint, I foam rolled my right calf with tennis ball while my feet is plantar flexed and it hurt like hell, after the calf was more sore so did some more runs and done more foam rolling with the tennis ball, suprise suprise my calf became more sore, so I was able to finish my workout, it doesn't bother too much when running but it is a little sore now when doing nothing to it. So applied heat rub and letting it rest.

EDIT: I can't find any of the track flats posted on here. So hard to track them down.

Rate: 6/10

damn that sucks!!

It does.

ye, but if I save up to $60 I may be able to get saucony shay xc4 shipped from US but there may be handling and other charges that I may be charged for. That's an example of the best chance I have to find those flats.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2016, 04:23:02 am
Date: 03/10/2016
Soreness: none that i can notice
BW: 70.3kg - 70.5kg (just kept changing)

Condition: it was wet track and gradually it was getting sunny and the track was drying slowly by slowly. Wore my weighted vest.

Warm up
   walk uphill
   sprint drills
   box jumps w/ 7.5kg dumbells in both hand x 10
   sprint arm swings x 20
   gradual sprint build up 30m 50% x 3
   took my vest off

Workout
   30m sprints x 4  5 min rest between
   60m sprints x 1

Cool down
  stretch, heel walks
  walk back

Comment
It was a nice day besides the wet track, the sun was out and it was becoming warm gradually, when I did the build up sprints, my back foot would sometimes slip a little so some force lost in that back slip. Then after it was warm, I moved on to the lane with the least amount of wet patches, wanted to get a recording of my 4 point stance run, I did 2 runs, asked the guy to record me, he captured me after I started so I had to do it again, but I didn't want to rush but he is waiting also, so I had to make 5 min hurry up lol, but just rested around 5 min, then sprinted again, I was happy with both of the runs that was recorded, felt quick and powerful.
Then did the 60m, which I didn't feel as fast. It was also windy at some instances.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on October 03, 2016, 05:47:53 am
For the millionth time, what is your problem with you and volume? This is ridiculous, you are posting workouts of a few 30m sprints for quite some time now. That is not a workout, that it is not even a warmup.

PS : holy shit, i just saw that you logged workouts of 5x30m@50%?!?!?!? What is this i dont even
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2016, 07:59:12 am
For the millionth time, what is your problem with you and volume? This is ridiculous, you are posting workouts of a few 30m sprints for quite some time now. That is not a workout, that it is not even a warmup.

PS : holy shit, i just saw that you logged workouts of 5x30m@50%?!?!?!? What is this i dont even

I am not on a workout routine, which involves high volume sprinting. My coach has assigned for me a weighted vest workout, which is continuation of the workout where I was doing BSS with weighted vests. This is like the secondary part of that workout.

I am required to wear a weighted vest and do the above warmups and workouts timed, just like todday a few years back wanted me to run 100m 5 times until my time goes down to a certain level, this is the same in this case. The 50% workout you saw was the light intensity workout, which my coach added to my routine, because doing the latest routine after every 2 days drained my CNS and my runs did not feel strong and explosive, but with the addition of this preservation of energy and cns recharge workout of doing 5 x 30m sprints at 50% helps me with the next session.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 03, 2016, 09:50:27 am
following a coach is good, it just seems weird that he would prescribe 5x30m@50% as a workout, even for recovery. that should take just a minute or two, it's barely a warm up.

does your coach have an overall plan that he's shared with you? and does it have a target, such as a meet, toward which you're working? it might help to see everything you're doing in the context of a months-long plan that has a time-bound goal.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2016, 12:39:24 pm
following a coach is good, it just seems weird that he would prescribe 5x30m@50% as a workout, even for recovery. that should take just a minute or two, it's barely a warm up.

does your coach have an overall plan that he's shared with you? and does it have a target, such as a meet, toward which you're working? it might help to see everything you're doing in the context of a months-long plan that has a time-bound goal.

I think he doesn't want me to have a 4 day gap between workouts so he has put this in just keep me active and keep running without going max effort.

He hasn't shared an overall plan, but it seems that he may be doing it on a workout by workout basis based on my performance, where I am weak at and so on. Once these have been addressed he will move onto another routine.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2016, 07:14:49 pm
So I timed my run in the video and it came out to be around 4.16 seconds as it was from 4 point stance.

Here is the video.

http://www.youtube.com/watch?v=l0GpnpBfT4k

But bear in mind that this was my 4th run, as the third run was not recorded properly and the first two didn't get recorded and I gave myself 5 min rest inbetween third and fourth.

Also there is room for for quite a bit of improvement at the start, as you can see that during the start up to top speed, there is a small duration where I am close to being still and then after I am standing then I sprint, if I can transition from start to exploding out to top speed a smooth transition to top speed I feel I can probably shave off .3 to .4 seconds just a number from the top of my head, I didn't actually time the part where I am not moving after the start.

Edit: the part of the run where I was hardly moving towards the start lasted .25 seconds, before I start accelerating properly.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2016, 09:13:48 am
Date: 04/10/2016
Soreness: none
BW: 67.05kg

Condition: sunny and dry with a breeze at some instances. Track was dry as well. Vest off

Warm,Workout,Cool down
   same light intensity work

Comments
It feels good to do these deload style sessions, you feel comfortable and from that after a good warm up you feel nice and loose and ready to start running, but since its a deload style session I have to take it easy, nothing stressful. I also decided to take advantage of this opportunity to fix my 4 point stance start as its a low intensity, I can focus on jumping with both of my legs and transition into a run instead of jump out to an upright slowing me down and then sprinting.

Rating: nice comfortable easy session
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on October 06, 2016, 03:49:49 am
there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5  =>  US:9.5
       UK:7.5 => US 8.5
       UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

2 options:

1) locate the shoe at a real store near you , try it, see size that fits you, order it. Obvious.

2) search for the company's specific size chart. they will know better than a general chart of a store that sells 5000 brands. e.g. since you mentioned NB : http://www.newbalance.co.uk/sizechart-footwear-conversion.html
If you use this, make sure you read a few reviews about the specific model you want to buy, most of them deal with sizing, it is the best way to know if you need to buy it half a size bigger/smaller or not.

:lololol:
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2016, 09:03:26 am
there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5  =>  US:9.5
       UK:7.5 => US 8.5
       UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

2 options:

1) locate the shoe at a real store near you , try it, see size that fits you, order it. Obvious.

2) search for the company's specific size chart. they will know better than a general chart of a store that sells 5000 brands. e.g. since you mentioned NB : http://www.newbalance.co.uk/sizechart-footwear-conversion.html
If you use this, make sure you read a few reviews about the specific model you want to buy, most of them deal with sizing, it is the best way to know if you need to buy it half a size bigger/smaller or not.

:lololol:

Thanks for the advice.  :highfive:

1) I would have to go to US for that lol to try it. As none of the good shoes are located in the UK.

2) Funny thing is eastbay sell new balance shoes and they both use different size charts. But will look at the reviews, eastbay says buy size half bigger but you can't listen to them as they both use different size charts. This one is the plausible solution.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 06, 2016, 10:01:44 am
go to a store and SEE WHAT SHOES THEY HAVE! you know the characteristic you're looking for: lightweight. don't worry if the shoes aren't one of the models we've posted on here, just find the lightest ones you can, that fit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 08, 2016, 08:09:15 am
My throat was very sore today and my body temperature was high, so I had to cancel today's workout schedule, it was a light intensity workout routine and the weather has got cold. I would have been too weak to do much.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2016, 09:58:48 am
Light intensity workout, my throat was feeling better but was still a little sick based on the symptoms of congested chest, it feels like its full of something inside, some flem in the throat, feeling warm, some coughs from time to time.

It had rained so track was wet, but still need to focus on fixing the smooth transtion from start to sprinting without any delays in between like in my previous video.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 12, 2016, 08:44:56 am
i was feeling a little bit better in the morning after taking paracetemol tablet. But later on my chest was feeling weezy and my throat was flemy as you hear that noise in your chest when you breath. sometimes I get the coughs, which I try to stop as I can tell its mucus/flem triggered.

So I was unsure to continue todays workout, high intensity with vest, so decided to postpone it for tomorrow.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 20, 2016, 06:43:52 am
Finally got back to work but the scale was missing, makes me think what do they do with it.

Date: yesterday

Condition: it was windy, but got sunny at the end  :uhhhfacepalm: I was feeling better, just a slight little feeling heavy chested.

Warm up
   same of high intensity work

Workout
   4 x 30m - first run felt very fast because I hadn't run in a while, but the others felt normal, because they compare to the previous runs, but nevertheless a good run. sometimes the runs were uncontrollably (don't if its a word) fast not in form but in speed lol.
   
   1 x 60m - felt nice and fast

Also decided to run with the wind behind, as wind is not a factor, so it should not be thought of aiding in my speed.

Cool down
   same

Comment:
nice to be back, the little niggling heavy chested feeling im getting for coughing, even though I never coughed during this workout, just a little feeling is there, but other than that it was good session.

Also a few days before this I passed my driving test, after a few fails.
my mood that day described as:  :trolldance:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 21, 2016, 08:36:42 pm
Light intensity workout yesterday, its 1:30am as i write this lol.

It was meant to be a light intensity but it also had to be quick, i had to get somewhere quick, so i managed to do it in just over 15min.
then went to the bus stop by 5:45 bus was going to be here by 5:55, i had to get to a place by 6:00, walking to town is 20min and then from there to the place is 5min bus ride, so I ran to town, which is a slight down hill, where i walk up and got to town in 5min, took bus it was traffic and got to the place by 6:05 so just managed to make it. didn't schedule a run in my workout lol. but it was a fairly quick jog/slow run.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 25, 2016, 08:48:37 am
Date: 24/10/2016
Sorness: quads feel fatigued a little

Condition: slightly cold and a little windy and the track was dry but it looked as if it had soaked up some moisture but no water on surface. wore my weighted vest.

Warm up
   20min uphil walk
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   hip flex holds x 2 x 10sec each leg
   lateral leg swings x 10
   seated cross legged iliopsoas stretch x 10 sec each leg
   weighted box jumps holding /w 7.5 kg dumbell in each hand, box is knee high
   seated straight leg sprint arm swings /w 7.5kg dumbell in each hand x 20
   3 x 30m build up sprints to 50%

- took vest off and rested around 7mins before starting workout.

Workout 
   4 x 30m ME Sprints
      - first one was alright but I wanted it to be a little faster
      - others was faster because I hyped myself up before running
      - the 3 point start is becoming smoother little tweaking as sometimes i run with too much lean on the start that some of my effort is spent on increasing lean angle

   1 x 60m ME Sprints
      - hyped myself as well to try and sprint faster

Cool down
   general lower body stretch can stretch my quads by placing feet on steeplechase hurdle and going lower without extending my hips backwards, also when i squat down and feel pain in my hips, I lift my hips up feel like a little click which prob put the tendon in the correct place and can squat down without pain, bw squat of course. stretched my other leg muscles. Not hips.

Comment:
most of them i mentioned above I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 26, 2016, 12:07:42 pm
I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.

https://www.amazon.co.uk/AFUNTA-Flexible-Perfect-Digital-Smartphone/dp/B016ZET2JY/ref=sr_1_3?ie=UTF8&qid=1477498021&sr=8-3&keywords=cell+phone+tripod
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2016, 09:17:00 am
I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.

https://www.amazon.co.uk/AFUNTA-Flexible-Perfect-Digital-Smartphone/dp/B016ZET2JY/ref=sr_1_3?ie=UTF8&qid=1477498021&sr=8-3&keywords=cell+phone+tripod

Thanks for that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2016, 09:08:26 pm
Date: 02/11/2016
Soreness: achilies heel
Condition: little windy, cold and sun was out too, Had 1 hr to do all

Warm up
   quick same warm up reduced sets

Workout
    3 x 30m sprints
    1 x 60m sprints

Cool down
   stretch

Comment
had only 1hr to complete so reduced my warm up by reducing the sets and rest, but the same warm up, then did the workout I was about to start my first run but my feet slipped as pushed against the ground, so had to reset and start again and was much better, hyping yourself up works a treat in running well. The 60m sprints also went well, felt proper mechanics in my arm and felt powerful in sprinting.

Rating: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 07, 2016, 08:04:36 am
Yesterday was a nice intense session and it was quite windy and very cold. The warm ups went well and the sprints felt fast but because of the wind and I was running with the wind, the start and the acceleration (first 10-15m) was not technically sound based on how it felt when I ran, because of the wind pushing a little made me jump out a little further and when low I had to try and correct and maintain my form.
But for the 60m because is longer I distance I had longer time to maintain and felt very good and also unconsciously held my breath at the start for up to 20-30m and started making short breaths because of my wanting to accelerate and speed up.

So all in all a good session even tho it was very cold and quite windy.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2016, 07:58:42 pm
I had 2 sessions didnt have time to log it, but both involved raining, the heavy intensity little raining but the one I had yesterday, full on shower, so annoying.

But am confident that I got some sub 4 second 30m sprints but not official as I took 1 week off.

Lets hope no more rain for my next workout days.
Title: Re: A Journey to Running Fast and Jumping High
Post by: alestor91 on November 17, 2016, 09:12:54 pm
What are your current stats?

SVJ
RVJ
Broad Jump
Sprint times

You've been doing this for quite some time now so just curious lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 18, 2016, 10:43:00 am
Ok this is the workout designed for me. Its been long I know. Was resting for 2 weeks.

Jump squat with 45 lb bar: 3 x 5
BSS or back squat: 3-4 x 6-8 reps
RDL: 3 x 6-8
Calf raise: 3 x 20

Also I will be doing activation and mobility drills before the workout as warm up.

Also once a week do 5 x 50 metres with full recovery between.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 20, 2016, 05:12:10 pm
Date: 20/12/2016
Soreness: none much
BW: 63.3kg

Condition: Icy cold outside, but only did a little warm up outside and did the most of the warm ups inside.

Warm up
   Elevated leg hold for hip with knee past 90 degrees x 10 sec
   Single leg glute bridges 3 reps each leg for 5 secs
   Adarq Hamstring activation stretch with straight legs and then with bents legs x 10
   reverse calf raises x 20
   
Workout
   20kg bar squat jumps 3 x 6
   Squats (its finally here):
      - (20kg) empty bar squat x 6
      - 30kg squat x 6
      - 40kg squat x 6
      - 50kg squat x 6 (this point i could see slight of hips coming quicker then the chest)

   RDL
      - 0kg x 5
      - 30kg x 1 x 6
      - 70kg x 2 x 6

   Calf raises
     - 0kg x 6
     - 70kg x 3 x 20

Cool down
   general body static stretches for arms, shoulders, quads, hamstring, calves, hips

Comment
It was nice finally being able to get to do the squats, the coach said I could do BSS or squats and I have done too many BSS so I decided to squats. The hips werent there were some strains but no pain. The squat jumps felt good. The RDL was heavy and was rusty but form wasn't bad. Calf raises was was painful as in doing 20 calf raises at 70kg I could feel lactic acid build up in my calves, lets hope for some beast calves after the cycle. This was a feel session to see what weight to set the workouts at. I think prob set squats at 50kg and do it till form is good. Goal: 120kg most.

Rating: 7/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 21, 2016, 12:39:47 am
Date: 20/12/2016
Soreness: none much
BW: 63.3kg

Condition: Icy cold outside, but only did a little warm up outside and did the most of the warm ups inside.

Warm up
   Elevated leg hold for hip with knee past 90 degrees x 10 sec
   Single leg glute bridges 3 reps each leg for 5 secs
   Adarq Hamstring activation stretch with straight legs and then with bents legs x 10

what's this? I forget.... LMAO :(



Quote
   reverse calf raises x 20
   
Workout
   20kg bar squat jumps 3 x 6
   Squats (its finally here):
      - (20kg) empty bar squat x 6
      - 30kg squat x 6
      - 40kg squat x 6
      - 50kg squat x 6 (this point i could see slight of hips coming quicker then the chest)

   RDL
      - 0kg x 5
      - 30kg x 1 x 6
      - 70kg x 2 x 6

   Calf raises
     - 0kg x 6
     - 70kg x 3 x 20

Cool down
   general body static stretches for arms, shoulders, quads, hamstring, calves, hips

Comment
It was nice finally being able to get to do the squats, the coach said I could do BSS or squats and I have done too many BSS so I decided to squats. The hips werent there were some strains but no pain. The squat jumps felt good. The RDL was heavy and was rusty but form wasn't bad. Calf raises was was painful as in doing 20 calf raises at 70kg I could feel lactic acid build up in my calves, lets hope for some beast calves after the cycle. This was a feel session to see what weight to set the workouts at. I think prob set squats at 50kg and do it till form is good. Goal: 120kg most.

Rating: 7/10

nice!!

squat + rdl + calf raises = solid combo.  :highfive: :ibsquatting: :ibjumping: :ibrunning:

do you feel your glutes dying when you do calf raises? I always do.. honestly, feels like my glutes die before my calves, it's weird.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 21, 2016, 12:24:36 pm
Date: 20/12/2016
Soreness: none much
BW: 63.3kg

Condition: Icy cold outside, but only did a little warm up outside and did the most of the warm ups inside.

Warm up
   Elevated leg hold for hip with knee past 90 degrees x 10 sec
   Single leg glute bridges 3 reps each leg for 5 secs
   Adarq Hamstring activation stretch with straight legs and then with bents legs x 10

what's this? I forget.... LMAO :(



Quote
   reverse calf raises x 20
   
Workout
   20kg bar squat jumps 3 x 6
   Squats (its finally here):
      - (20kg) empty bar squat x 6
      - 30kg squat x 6
      - 40kg squat x 6
      - 50kg squat x 6 (this point i could see slight of hips coming quicker then the chest)

   RDL
      - 0kg x 5
      - 30kg x 1 x 6
      - 70kg x 2 x 6

   Calf raises
     - 0kg x 6
     - 70kg x 3 x 20

Cool down
   general body static stretches for arms, shoulders, quads, hamstring, calves, hips

Comment
It was nice finally being able to get to do the squats, the coach said I could do BSS or squats and I have done too many BSS so I decided to squats. The hips werent there were some strains but no pain. The squat jumps felt good. The RDL was heavy and was rusty but form wasn't bad. Calf raises was was painful as in doing 20 calf raises at 70kg I could feel lactic acid build up in my calves, lets hope for some beast calves after the cycle. This was a feel session to see what weight to set the workouts at. I think prob set squats at 50kg and do it till form is good. Goal: 120kg most.

Rating: 7/10

nice!!

squat + rdl + calf raises = solid combo.  :highfive: :ibsquatting: :ibjumping: :ibrunning:

do you feel your glutes dying when you do calf raises? I always do.. honestly, feels like my glutes die before my calves, it's weird.

I don't know if you remember, but quite a while back I told you a good activation stretch for my hamstring like the glute bridges for the glute and the hip flexor stretch for the hip flexor and you said that you bend your knees and then you lean over and do the hamstring stretch and that targets another part of the hammies.

when I do calf raises I do feel it in my glutes but this time when doing 20 the lactic acid in my calf is more painful then my glutes, but my glutes are painful after too lol.

thanks  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 03, 2017, 10:51:39 am
Lol today something hilarious happened. So lately I have been having internet problems.

Then all of a sudden I receive a call from bt main frame, indian person and in india. He said his name was jacob and he has received the warning message from my computer that I have had problem with my computer, which I did.

So he said download teamviewer and let him access, so I did he tells me to do eventvwr and cmd, in cmd type tree. He says its scanning to see whats wrong lol, I knew it was suspicious then.

So while it is listing the tree of the system, he right clicks and pastes something, I don't know wat but its listing the tree, he says on the phone tell me when its finished. After some time its finished and do you know what I see. Something along the lines of. This is what he pasted.

Quote
C:\There seems to be something wrong with your rouetr. We can replace it for you free of charge. You are entitled to £205 via direct debit into your bank

So that is what he pasted. Does he really think im that stupid to see that message on the C:\ command line. He was also thinking I didn't know what I was doing, he said shall i send engineer tomorrow, I said let me think and he said its free, why think, so I hanged up and turned off laptop to stop any further activitites from him and also cos I couldn't control my mouse.

WTF, this is first time it has happened to me. A tip to anyone, if you have problems and you receive a phone call even though you didn't report it then its suspicious.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on January 03, 2017, 03:07:04 pm
Lol today something hilarious happened. So lately I have been having internet problems.

Then all of a sudden I receive a call from bt main frame, indian person and in india. He said his name was jacob and he has received the warning message from my computer that I have had problem with my computer, which I did.

So he said download teamviewer and let him access, so I did he tells me to do eventvwr and cmd, in cmd type tree. He says its scanning to see whats wrong lol, I knew it was suspicious then.

So while it is listing the tree of the system, he right clicks and pastes something, I don't know wat but its listing the tree, he says on the phone tell me when its finished. After some time its finished and do you know what I see. Something along the lines of. This is what he pasted.

Quote
C:\There seems to be something wrong with your rouetr. We can replace it for you free of charge. You are entitled to £205 via direct debit into your bank

So that is what he pasted. Does he really think im that stupid to see that message on the C:\ command line. He was also thinking I didn't know what I was doing, he said shall i send engineer tomorrow, I said let me think and he said its free, why think, so I hanged up and turned off laptop to stop any further activitites from him and also cos I couldn't control my mouse.

you gave them access to your computer via Teamviewer ?!?!!? WTF!!

you better hope that's all he pasted.. lmao.



Quote
WTF, this is first time it has happened to me. A tip to anyone, if you have problems and you receive a phone call even though you didn't report it then its suspicious.

bro................ of course. HEH.

I'm surprised you fell for that to begin with!! Thanks for that info though, crazy story.



Also, even if you reported something, it's usually a good idea to call them - not have them call you. There's all kinds of scams that people run.. one being, DoS someone, devices on their network, or their entire ISP & then contact customers as if they are the ISP etc. Stuff like that is pretty effective on most folks. It happens all of the time to companies.. ie, malware will infect old microsoft exchange servers.. it becomes part of a botnet, DoS's people, slows down the companies network in the process, then eventually the company receives a phone call saying they are noticing suspicious network traffic etc, but this call is originating from people associated with the attackers. They use that to gain other information (such as financial) from the company etc. It happens at every level lmao.

peace!
Title: Re: A Journey to Running Fast and Jumping High
Post by: Dreyth on January 03, 2017, 04:28:22 pm
social engineering attacks have been getting crazy!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 03, 2017, 07:49:34 pm
I let him access my computer via teamviewer because I was keeping an eye on everything he was doing and if he did anything wrong the laptop is powering down.

But he thought I was a computer beginner, but I knew what he was telling me to do and what the thing he told was really doing.

He never did anything once he had control of the computer except paste it on cmd. lol

But it was so riduculous to see that message on cmd lol. I have had genuine technical team who do use remote connection to repair laptops but im always aware what they are doing.

A lesson to learn for the future.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 17, 2017, 04:33:34 pm
Date: 17/01/2017
Soreness: left hip flexor is paining alot when flexed
BW: battery low of the scale

Warm up
  mobility and activation drills stating from the hips, glutes, quads, hamstring, calves, ankle
  forgot to stretch my iliopsoas

Workout
   3 x 5 @ 20kg squat jumps - empty bar
   3 x 6 @ 60kg, 50kg, 40kg - 60kg was too heavy for my hips that on the second reps my hip became very sore, so had to go down and do it with still pain but was able to pull it off. Also when doing the heavy squats and it is heavy to come, automatically I face up towards the ceiling and push up, I don't know why, but I think that stops me from bringing up hip up before my chest.

  3 x 6 @70kg RDL - easy
  3 x 20 @80kg calf raises - very tough and glutes sore too lol.

Cool down
   stretch my lower body
   stretch my hips
   walk back

Comment
I should not have squatted very heavy, this has caused my hip pain to pop up again, its painful to squat like 7/10 its not injury pain, but like hip strain pain. Next time will start low and work up again week by week try not to irritate my hips. For some reason when I strain a muscle, I have this misunderstanding that stretching that muscle will help with the pain and maybe the problem too.

Rate: 6/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 26, 2017, 04:36:07 pm
Tuesday.
I did sprain my hip last week and it is sore when I go deep into squats, or extend it back. So had to be careful with the squats. Which I do 3 inches above a nice good parallel squat. Any lower and my hips just scream with pain.

Empty 20kg bar jump squats 3 x 5
squats 3 x 6 @ 50kg
RDL 1x6 @ 80kg, 2 x 6 @ 100kg
Calf Raises 3 x 20 @ 100kg

Wednesday did some runnings, 5 x 50m, it was sub zero degrees the temperature outside for a while now, so it is hard to walk 30min in the cold to the gym/track and do my sessions. unless its a gym session  then i can relax once i reach inside and get warm.

Today was the same as tuesday but instead I did 80kg, the same weight which I tried to do at a nice depth and caused a sprain on my hip, doing 3 inches above parallel is very comfortable.

Weight: scale is low battery.
Injury: sprained hip.

Comment: its been cold week and I'm starting to get into the groove of training and can try and keep it constant.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 14, 2017, 08:38:35 pm
Ok, my hip feels better. Little niggle at some times but no pain.

So I did the following workout.

Warm up
   activation and mobility drils

Workout
   2 x 50 bw squats
   2 x 20 single leg calf raises each leg
   2 x 20 reverse single leg hyper extension bw

Cool down
 stretches

Comment:
damn my quads were sore from the squats.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 19, 2017, 08:31:15 pm
Just as I was thinking that my hip was feeling good and the pain had almost gone, yesterday there was pain when i tried to move left leg laterally outwards, then when I woke up the pain had become quite sore that it was hard to do certain things such as sitting or getting up.
the pain was on the side.

can't pinpoint the muscle, but the area only. which is below the hip bone which sticks out and extends towards the back. Which i think maybe the piriformis muscle and the gluteus medius muscle pain.

But it has gotten better, so that is an upside to it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 21, 2017, 03:00:40 pm
I wanted to go gym today but i felt a pain in my hip when my feet was rotated inwards as well as some other small movements.
which is just annoying me as to wtf is wrong with my hips and its pain going and coming.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on March 21, 2017, 07:59:47 pm
You doing any rolling? Some thorough rolling of the muscles around the painful area might help work out some kinks
Try working in some IT band stretches too, that gets really tight and from the way you described your injured area sounds like it could be contributing to your problem
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 22, 2017, 06:20:12 am
You doing any rolling? Some thorough rolling of the muscles around the painful area might help work out some kinks
Try working in some IT band stretches too, that gets really tight and from the way you described your injured area sounds like it could be contributing to your problem

 :highfive: Thanks will try them.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2017, 07:05:19 am
I was planning on going to gym today as my hip felt fine yesterday until when i woke this morning my hip pain came back again, I have been walking recently to try and not be as dormant as possible. Did some stretches before too.

So i went to the doctor, and he prescribed pain killers and some physio work.

Lets hope this pain is not a recurring problem.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2017, 05:16:13 pm
Hip Physio
Hip State: It doesn't feel that bad, just slight pains when rotating legs at certain positions but no pain in the general leg positions.

Knee pull to chest while lying down x 10
Lateral leg movements x 10
heel to butt hold while keeping knees together x 30sec
seat squats without hands x 10
glute bridges x 10
step ups for 1 min
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 08, 2017, 10:38:44 am
The foam roller I ordered has arrived and now can incorporate at the end of my physio.

(http://i.ebayimg.com/images/g/6~QAAOSwpP9Y5cwM/s-l1600.jpg)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 03, 2017, 04:30:45 pm
1 month physio is finished and I went to the gym today.

Did some hip mobility stretches - single leg glute brige, lying with knees bent and moving the left knee outwars as far as possible, which is just a few cm above ground and below it will pain my hip.

Hip stretches

Empty bar squat jumps 3 x 5

Wide stance deep squats with pause at bottom, I went down to a point where I couldn't go no further where the point where if i pass it would pain my hips. so just enough to feel stretch and little pain. 3 x 3

Empty bar squats just did a bunch, when I did it there was no pain and when i reached reps 8-10 my hip had a mildy sharp pain. so had to stop. It wasn't injury becuse i could rest and then squat again with little pain to none. So was annoyed that pain was still there when i did 10 reps of empty bar squats.

did some calf raises and thats it.

Went home to foam roll my sore hip area. applied some heat rub.

It's annoying when you get this niggling pain that won't go away and the only thing i can think of is either stretch it or foam roll it. but it doesn't go away.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 17, 2017, 05:09:41 pm
Ok, I rested for 1 week after. The pain will always be there but only a mild and only if either i bend at the hips laterally or when i walk forward with the back leg straight behind and my body upright there is pain but I don't know specifically where.

I hate it when there is those abstract pains and I can't pinpoint it. But the pain seems to always be there but doesn't get in the way of my squats.

I did some bw workout and it felt great.

Stretches

BW squat jumps 3 x 10
BW Squats 3 x 10
Single leg calf raises 3 x 20

Did some foam rolling. hip sore not in rest stage but when moving my legs or body in certain position. I also want to buy the spikey foam roll, because I think it maybe be able to get deep into the painful area. Or maybe its just my misunderstanding that messaging it with spikey roller will relieve it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 19, 2017, 01:01:22 pm
My coach has said that it may possibly be femoral impingement, which is causing the pain in the hips. So will have to go half way down and avoid wide stance with my squats.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 23, 2017, 05:27:32 pm
Back to training but still at the experimenting stage to see if my hips can handle half squats and sprints.

BW: 61kg

Jump squats with empty bar 3 x 5
Back squats empty bar half 3 x 8, +20kg plates total x 8 it was easy cos it was half squats
Calf raises 3 x 20 with bar
RDL 40kg 3 x 8

the squats felt a little awkward, not being able to go full down and descending felt unnatural but still manage to pull them off.

Now will see how the sprints will affect my hip.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 24, 2017, 07:25:24 pm
Speed session
Weght: 61kg
Sprint drills
2 x 30m sprints 100%
2 x 50m sprints 100%
Stretches

Still a testing stage of my hips to see how it is handling it. my knee a little sore from yesterday half squat session cos it felt awkward descending but just some practice should fix.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 25, 2017, 06:18:46 pm
Date: 25/05/2017
BW: 61kg
Soreness: hamstring

Warm ups
 Uphill walk to track 30min
 activation and mobility drills

Workout
  jump squats 20kg (empty bar) x 3 x 5
  half back squats 40kg 3 x 8
  calf raises 80kg x 3 x 20
  RDL 60kg 3 x 8

Cool down
   stretches
   walk down hill

Comment
Nice comfortable workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 07, 2017, 01:52:53 pm
Yesterday workout, same warp up mobility and activation. I did 50kg half squats, 90kg max calf raises and rdls, the rdl at 90kg is the peak of my performance at its limit where I can not keep my shoulders back still but i can keep back just about straight without straining my back.

Date: 07/06/2017
BW: n/a
soreness: legs, when i do a march, when the troublesome hip leg is on the floor i can feel little painful stretch above my hamstring near the adductors. lower back not bone just the whole area is sore cos of yesterdays workout and my achilies heel was sore when i did the warm up but later it got better.

Warp
  up hill walk 20min
  sprint drills

Workout
  5 x 50m sprints

Cool down
   general lower body isometric stretches

Comment
Slowly by slowly before I get back to normal.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 08, 2017, 03:57:00 pm
Date: 08/06/2017
Soreness: hamstring and back
BW: 60.3kg

Warm up
  uphill walk
  mobility and activation drills and stretches

Workout
  RDL 60kg x 6, 80kg 3 x 6
  Jump squats empty bar 3 x 5
  Squats half 0kg x 6, 40kg x 6, 60kg x 3 x 6
  Calf raises 40kg x 6, 80kg x 3 x 20

Cool down
   general isometric stretches
   down hill walk

Comment
My back was a bit sore so had to take it a little easy on the rdl's but not too light. Others were ok, squats were cautiously done as it had to be done without safety using those mobile supports for the bar. Ok session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 08, 2017, 08:29:19 pm
The foam roller I ordered has arrived and now can incorporate at the end of my physio.

(http://i.ebayimg.com/images/g/6~QAAOSwpP9Y5cwM/s-l1600.jpg)

is this harder than the black colored ones?

I don't know how hard the black coloured ones are but these are pretty compact and hard.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 14, 2017, 06:37:47 am
Date: 13/06/2017
BW: 60.10kg
Soreness: little lower back but nothing alarming

Warmup
   same mobility and uphill walk routine

Workout
  Jump squats empty bar 3 x 5
  Squats half 0kg x 3, 40kg x 6, 70kg x 3 x 6
  Calf raises on plates 40kg x 6, 80kg x 3 x 20
  RDL 40kg x 6, 100kg x 3, 80kg x 2 x 6

Cool down
  same stretches

Comment
I won't do the empty bar half squats anymore, for some reason my knees show signs of pain or unnecessary stress even though I do the squats properly but after I add weight it is not a problem anymore. I did calf raises on plates to make it more effective as in increase both range of muscle contraction. I attempted 100kg RDL but when I lower the weight and attempt to come back up I can feel the stress move to my lower back i.e. other muscles are too weak to help pull it up so I can feel the lower back contributing to so I just stopped and went lower weight which was better.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 28, 2017, 07:10:52 am
Date: 27/06/2017
Soreness: none
BW: 59.5kg

Warm up
   uphill walk 20mins
   mobility and activation stretches

Workout
   empty bar jump squats 3 x 5
   half squats 50kg x 5, 70kg x 5, 80kg x 2 x 7
   calf raises 70kg x 5, 80kg x 2 x 20
   RDL 80kg x 2 x 7

Cool down
  stretches

Comment
I wasn't feeling that well, little sore throat so did 2 sets instead.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 29, 2017, 06:33:05 pm
Date: 29/06/2017
Soreness: back a little from the rdl's
Weight: 59.4kg

Warm up
   same

Workout
   empty bar jump squats 3 x 5
   half squats 40kg x 5, 80kg x 3 x 7
   calf raises 40kg x 5, 80kg x 3 x 20
   rdl's 40kg x 5, 80kg x 3 x 7

Cool down
   stretches
   walk back downhill

Comment
nice workout
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 01, 2017, 10:34:50 am
Date: 01/07/2017
Soreness: none
BW: 60.05kg

Warm up
   uphill walk
   sprint drills

Workout
  4 x 50m sprints 80+% intensity

Cool down
  down hill walk
  forgot to stretch

Comment
I only had 30 mins to do my workout as on weekends they close early. Progress is slow but is there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 04, 2017, 05:24:16 pm
Date: 04/07/2017
Soreness: calfs during calf raises but nothing after workout
bw: 59kg

earlier today I played some football and got tired and after that I went to the gym about 1hr later. So this always helps as a body refresher as i feel good when I do workouts, but today it was hot so I was less refreshed and more tired but not too tired.

Warm up
   uphill walk
   mobility drills

Workout
   empty bar jump squats
   half squats 50kg x 5, 90kg x 3 x 7
   calf raises on plates 50kg x 5, 90kg x 3 x 20
   rdl 50kg x 5, 90kg x 3 x 6-7

Cool down
   general isometric stretches
   downhill walk

comments
the workout felt good, a little tired from the football. The RDL's are getting harder in terms of grip will have to use straps and because of my curved nail it affects my grip and after every set my hands have blisters and later on as they peel off there is a blister inside that blister lol. I have had blisters occuring alot since the time i started doing pull ups on the door frame.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 06, 2017, 02:14:56 pm
Date: 06/07/2017
BW: 59.4kg
Soreness: calves a little

Warm up
   uphill walk
   activation and mobility stretches

Workout
   10kg on bar (30kg total) squats jumps 3 x 5
   half squats 50kg x 5, 90kg x 3 x 7
   calf raises on weight plate 90kg x 3 x 20
   rdl 90kg x 3 x 4,7,7

Comment
Man it was very hot, it had reached temperature of 30 degrees and humidity of 60%. It was soo hot that my protein shake became and thick and had curdled, which I could not drink anymore after drinking 2/3. The RDL I lost my grip on first set so did 4, then wrapped those paper towels to fold around the bar and that helped alot to do the 7 reps more better. Nice workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 08, 2017, 10:37:47 am
Date: 08/07/2017
Soreness: none
bw: forgot to measure

Warm up
   uphill walk 15min
   sprint drills (brief as a competition was about to start)

Workout
   7 x 50m sprints

Cool down
      stretches
     walk down hill

Comment
It was a very hot day and they were preparing for compeition so I managed to use the back straight to my workout, which I had like 45-1hr to do and I managed to get ample rest in between reps cos of heat. I watched the event but it was getting late so I had to get back home. I heard someone got 11.3 in the 100m and I watched the high jump, where the highesst someone managed was 1.95m he failed at 2m. Long jump furthest I saw was 5.6m but maybe not the furthest in event as i left after their 2nd attempt.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2017, 04:32:25 pm
Tuesdays workout and today's workout the same

Date: 13/07 and 11/07
BW: 59kg average between both days
soreness: upper tail bone to lower back but below the hips.

Warm up
   uphill walk 20min
   activation and mobility stretches

Workout
   30kg (5kg plates added on to bar) Jump squats 3 x 5
   Half squats 60kg x 1 x 5, 100kg 3 x 7
   Calf raises 60kg x 5, 100kg x 3 x 20
   Half squats 100kg 1 x 7
   RDL 60kg x 1 x 5, 100kg x 3 x 7,7,5 60kg x 3 ( to finish off uncomplete set)

Cool down
   stretch
   downhill walk

Comment
It was tough day, 100kg is a heavy weight. It was putting little strain on the top of my spine which sticks out near the neck, shoulders were sore from carrying it. First time I did squats on tuesday my lower back curved in, which was one of those cautious moments, so i focussed on keeping core tight and body upright and just concentrate to keep it smooth, today I was able to move it up and down but I'm just not happy as to the weight moving over the sole of my feet instead of my heels, which I didn't feel was good but there were some good moments, but those other moments just made me unsatisfied with the lift. with the half squats my knee gets to around 105 degree. Also after the squats my upper tail bone is sore a bit, which added onto the disappointment feeling for the lift, but I will stick with 100kg for a while till it feels comfortable to do. So I did one more set after the calf raises which were nice as my calfs and glutes were sore. The RDL difficult as ever, especially at 100kg I can go down with good form but when coming up there is slight rounding of the mid back and my shoulders collapses in, so I am attemping to bring my shoulders back as well as standing up, which suprisingly made my glutes sore when finished only. I use paper towel to help with the grip as the texture of the bar is painful to hold onto.

Rate: meh
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 19, 2017, 05:25:51 am
Date: 18/07/2017
Soreness: lower body, back
BW: 60.3kg

Warm up
  uphill walk 20min
  activation and mobility drills and stretches

Workout
  Jump squats 22.5kg 3x5 (it was a funny sight to see 2 small 1.25kg plates on each side of the bar)
  BSS 0kg x 5, 20kg dumbells x 3 x 7
  Calf raises 70kg x 5, 110kg x 3 x 20
  Half squat 1 set 110kg x 1
  RDL 60kg x 5, 100kg 3 x 5,4,5 (grip issues)

Cool down
  static stretches
  downhill walk

Comment
My coach recommended I get back on to BSS and switch 4 weeks bss and 4 weeks half squats. The BSS are horrible in terms of the feeling and tire out more from this than half squats and such. 20kg was comfortable struggle but not easy, made my glutes and quads sore and these really helped me with my sprinting speed. After I did the calf raises 110kg form was not difficult, I place feet on edge of weight plates do it on them, and it was hard to get my heels the max height it can reach without weights, so will stay with this for few more weeks. Then I just wanted to do 1 set half squat with the safety pin below so I squat down to the safety pin, which was at quarter squat and rest it on the pin and just explode up, only 1 rep as I didn't want to do more then what my coach wanted. The RDL's getting better but grip always an issue i use tissue but they don't grip so it causes the bar to spin and making it difficult. But it's getting easier but it's not easy yet. Then did the last set without tissue, which I can bare the pain and blisters for 1 set only.

Rating: 8/10
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 19, 2017, 03:47:45 pm
Date: 18/07/2017
Soreness: lower body, back
BW: 60.3kg

Warm up
  uphill walk 20min
  activation and mobility drills and stretches

Workout
  Jump squats 22.5kg 3x5 (it was a funny sight to see 2 small 1.25kg plates on each side of the bar)
  BSS 0kg x 5, 20kg dumbells x 3 x 7
  Calf raises 70kg x 5, 110kg x 3 x 20
  Half squat 1 set 110kg x 1
  RDL 60kg x 5, 100kg 3 x 5,4,5 (grip issues)

Cool down
  static stretches
  downhill walk

Comment
My coach recommended I get back on to BSS and switch 4 weeks bss and 4 weeks half squats. The BSS are horrible in terms of the feeling and tire out more from this than half squats and such. 20kg was comfortable struggle but not easy, made my glutes and quads sore and these really helped me with my sprinting speed. After I did the calf raises 110kg form was not difficult, I place feet on edge of weight plates do it on them, and it was hard to get my heels the max height it can reach without weights, so will stay with this for few more weeks. Then I just wanted to do 1 set half squat with the safety pin below so I squat down to the safety pin, which was at quarter squat and rest it on the pin and just explode up, only 1 rep as I didn't want to do more then what my coach wanted. The RDL's getting better but grip always an issue i use tissue but they don't grip so it causes the bar to spin and making it difficult. But it's getting easier but it's not easy yet. Then did the last set without tissue, which I can bare the pain and blisters for 1 set only.

Rating: 8/10

are the calluses on your hands huge or something? or is it just painful regardless? When my calluses get "large", it can really make things way more painful than they should be. filing them down or ripping them off helps alot.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 20, 2017, 05:56:07 am
They are not really that big, but they rip on their own and new one grows under, so I just tear it off. They are little painful. So I only do 1 set without wraps that is all i can handle.

This is the type of blisters I get.
https://s-media-cache-ak0.pinimg.com/236x/1c/27/dc/1c27dca3de21564b47d95f4020f46042.jpg

Not my hand btw. Just how the blisters are on my hand.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 20, 2017, 04:02:38 pm
Date: 20/07/2017
Soreness: back little, entire lower body
BW: 60.4kg

Warm up
   uphill walk 20min
   activation/mobility drills/stretches

Workout
    jump squats 22.5kg 3 x 5
    BSS 0kg x 5, 20kg dumbells each hand 3 x 7
    Calf raises on edge of plate 60kg x 6, 110kg x 3 x 20
    Progressive depth squats (safety pin on number 9) 1 x 3 x 120kg
    RDL 60kg x 5, 100kg x 3 x 7

Cool down
   static stretches
   downhill walk

Comment
Nice day, the bss are really hard work, when I did the half squat routine not much pain the next day and my body adapted to the workout and then when I switched to bss, I get doms the next day lol. The calf raises I do on edge of weight plate to increase the amount feet travel and to work 2 parts of the calf muscle. After I do a thing i call progressive depth squats, where I plan to stick to 120kg and progessively get the depth down to a full squat hopefully, so week by week I lower the safety pin/bar and I squat to that depth and rest it on the pin and explode up, then lower the pin then next week if current one was not difficult and hopefully get it down to full squat depth. The RDL's have become less difficult which I am happy with.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 22, 2017, 10:40:10 am
Date: 22/07/2017
Soreness: right hip
BW: 60.9kg

Warm up
   uphill walk 20min
   sprint drills
   
Workout
   5 x 50m sprints at 85-90% intensity

Cool down
   stretches
   downhill walk

Comment
It was a nice day, with a little wind. I had a sore right hip, not the problematic hip, after waking up, felt like just muscle soreness from the workout I did on thursday. So I foam rolled it and stretched it, painful to foam roll. The sprints were good. My speed is back, that feeling you get when you sprint and you feel the speed, it feels good. So my speed is definitely coming back nicely and maybe get my 30m time under 4 seconds in no time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 22, 2017, 07:11:15 pm
Do you ever find jump squat to be better with resistance band than free weight?

Depending on what you are trying to achieve, using bands can help with explosiveness and elasticity and can be better than free weights. I have never used bands. As free weights has been giving me results.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 23, 2017, 10:45:19 am
Do you ever find jump squat to be better with resistance band than free weight?

Depending on what you are trying to achieve, using bands can help with explosiveness and elasticity and can be better than free weights. I have never used bands. As free weights has been giving me results.

nice. if it aint broke, don't fix it.

Do you ever find jump squat to be better with resistance band than free weight?

i'd be a little wary of jump squats with bands.. sounds like it could be better on the spine upon landing, but not when you take into account you're accelerating back down faster than gravity. curious about the physics of it. imho I imagine traditional jump squats are safer, even more so with dumbells. I like lighter jump squats though: going passed ~35 % 1RM just brings in too much risk vs reward debate.. especially 70%, F that. I'd personally stick to 25-30% 1RM (if I had to do them).
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 26, 2017, 09:16:55 am
Date: 25/07/2017
Soreness: glutes and quads and back
BW: 60.60kg

Warm up
   walk up hill 20min
   stretches and mobility drills
   
Workout
   squat jumps 26.25kg 3 x 5 (at this weight, when i squat down and then reverse quick it slows me down, so this will be the limit)
   BSS 10kg dumbells 1 x 5, 25kg dumbells 3 x 7
   Calf raises on weight plate 2 x 20
   half squat 120kg 1 x 0 @pin 10 failed, will have to do it on pin 9 till its easy then move down
   RDL 2 x 7 100kg

Cool down
  stretches
  walk down hill

Comment
had to leave quickly towards end of workout so did 2 sets instead. failed in the half squat to rest it on safety pin then when trying to lift it off i couldn't too heavy.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 27, 2017, 04:22:12 pm
Date: 27/07/2017
Soreness: hamstring, glutes
BW: 61.2kg

Warm up
   uphill walk
   mobility/activation stretches

Workout
   squat jumps 26.25kg 3 x 5
   BSS 0kg x 5, 10kg DB x 5, 25kg DB 3 x 7
   Calf raises 80kg x 5, 110kg x 3 x 20
   Depth progressive squats 120kg @pin 9 1 x 3
   RDL 80kg x 5, 100kg x 3 x 7

Comments
Alright session, decided to stick with pin 9 with the heavy progressive squats till its easy then move pin down. Calf raises on edge of thicker plates helps with developing the dorsiflexion power that is required for sprinters especially at the start blocks. Rather than on the floor. Calf raises is alright. BSS are so tiring and hard work. RDL getting easy. Let's see how the speed session goes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 29, 2017, 10:03:35 am
Date: 29/07/2017
Soreness: knees a little, back little
BW: 60.1kg

Warm up
    uphill walk 20min
    sprint drills (they felt good and explosive)

Workout
   5 x 50m sprints @90% intensity

Cool down
   general stretches
   walk downhill

Comment
It was an alright session, body felt strong and good but the runs lacked the explosiveness and speed combination, felt only a little of that, but it was raining so that feeling comes and goes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 02, 2017, 07:23:42 am
Date: 02/08/2017
Soreness: back, hamstring fatigued
BW: 60.9kg

Warm up
   uphill walk
   activation and mobility drills

Workout
   3 x 5 jump squats at 23.75kg
   speed bss 2 x 7 @25kg dumbells
   calf raises on plate 110kg x 20, on the floor x 20
   speed quarter sqauts on pin 1 x 7 @120kg
   RDL 1 x 80kg x 5, 1 x 110kg x 7

Cool down
   stretches
   walk down hill

Comment
I came late to gym so had 30 mins after stretch to finish my workout, took 35mins to complete the above. Doing calf raise on the floor is harder for me than on edge of plate, so will focus on that before progressing. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 03, 2017, 11:25:29 am
Date: 03/08/2017
Soreness: back
BW: 61.1kg

Warm up
    uphill walk 20min
    activation and mobility drills
   
Workout
    jump squats 23.75kg 3 x 5
    speed bss 2 x 7 @ 25kg dumbells
    calf raises on the floor 2 x 20 @ 110kg
    progressive depth squats 120kg 1 x 3 @pin 9, 1 x 1 @ pin 10 slight bounce to get back up  :personal-record: (pin 13, pin 14 full squats)
    RDL 2 x 100kg x 7

Cool down
   stretch
   walk downhill

Comment
Mornings are hard so always seem to get there later then preferred and leaving me with less time to do everything, this time i had 45 mins to fit everything in, which I managed to do buy increasing speed of movements of the lifts. RDL comfortable now. Last time I attempted pin 10 squats I got stuck. So this time I did pin 9 to get comfortable then with pin 10 I went down fast and then straight away up after hitting the pin with the bar. Calf raise on the floor harder than on edge of plate so will have to focus on that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 06, 2017, 03:06:03 pm
Date: 05/08/2017
Soreness: none that is of concern
BW: 62.1kg

Warm up
   uphill walk
   sprint drills

Workout 3 x 50m sprints

Cool down
  stretch

Comment
it started hailing hard and then rained hard and was very cold so had to call it a day after the 3rd run, it rained hard after my second run.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 08, 2017, 11:11:34 am
Date: 08/08/2017
BW: 61.8kg
Soreness: nothing that stands out, most of them are little pains here and there
Duration: 2hrs (had plenty time to drag out my session)

Warm up
    uphill walk 20min
    activation and mobility drills

Workout
    jump squats 21.25kg 3 x 5
    BSS 0kg x 5, 10kg x 5, 30kg dumbells 3 x 7
    Calf raises 20kg x 5, 70kg x 5, 110kg x 3 x 20
    progressive depth squats 120kg pin 9 1 x 3, pin 10 1 x 3  :personal-record:
    RDL 70kg x 5, 110kg x 3 x 7,7,4, 70kg x 1 x 3
    Seated sprint arm swings 7.5kg dumbells

Cool down
    stretch
    downhill walk

Comment
It was a nice workout session, the bss are so horrible and so hard and tiring. But once finished the rest of the workout is more enjoyable than this. Calf raises was fine. The progressive depth squats went well too, pin 13 is full depth squats that I am aiming for. RDL was comfortable up to knee and little below, but any deeper my form would suffer, on last set grip lost and couldn't get enough strength to pick it up so removed the 20kg plates from both sides and did the remaining 3, which was not easy but comfortable.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 10, 2017, 10:38:39 am
Date: 10/08/2017
Soreness: quads/ back
BW: 62.2kg
Duration: 2hrs 30mins

Warm up
   uphill walk 20min (not included in duration)
   mobility and activation drills

Workout
   jump squats 21.25kg 3 x 5
   BSS 0kg x 5, 10kg dumbells x 5, 30kg dumbells 3 x 7
   Calf raises 60kg x 5. 110kg x 3 x 20
   Progressive depth squats 1 x 3 @ pin 9, 1 x 3 @ pin 10
   RDL 60kg x 3, 110kg x 3 x 7
   seated sprint arm swings 2 x 20 5kg dumbells

Cool down
    stretch
    downhill walk

Comment
Man the BSS is so tiring physically and mentally, I had to take 20min to recover properly, my wrist were dead and I was drained of all energy, thank goodness I finished with the BSS for this phase and next week it's back to half squats. Then I just started the calf raises which helped gain some energy back. Then the progressive depth squats, pin 9 easy; just a side note, pin 6 is the height of me standing with the bar on my shoulder,  pin 10 is half squats and pin 13 is full depth squat. Then the RDL, It was heavy and tough, I can pick it up with mild difficult and when going down, I can go down to my knee with comfort and medium difficulty anything below my lower back starts to curve so I have to force it straight on the way up. On the 3rd set I use tissue to help with grip but on the last set the tissue loosened and I dropped the bar on the 4th rep, so I had to pick it up again and more struggle to pick it up ofc but managed and finished the last set, which was tough with attempts to avoid the lower back getting too rounded.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 12, 2017, 12:42:38 pm
Date: 12/08/2017
Soreness: none much
BW: 62.2kg

Warm up
    uphill walk
    sprint drills

Workout
    5 x 50m sprints @95% intensity

Cool down
   stretch
   walk downhill

Comment
It was an ok workout, I felt strong and good when walking to the track and the runs felt nice and strong too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 16, 2017, 11:44:32 am
Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 16, 2017, 11:05:59 pm
Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

out of nowhere kettlebell fest.  :ninja:
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on August 17, 2017, 01:00:45 am
chiming in late on the jump squat debate to say: even when using DBs, be careful of your lower back. fucked myself up doing jump squats with 25-pound DBs a few years ago because i failed to maintain tight core and let my tailbone tuck under suddenly and under load. very unpleasant.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2017, 09:58:19 am
chiming in late on the jump squat debate to say: even when using DBs, be careful of your lower back. fucked myself up doing jump squats with 25-pound DBs a few years ago because i failed to maintain tight core and let my tailbone tuck under suddenly and under load. very unpleasant.

Thanks for the advice. My coach did recommend going light so as my form is not affected. When doing the jump squats, I squat down with straight back and jump up, I try not to lean forward when jumping up. But will be careful thanks.  :highfive:

Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

out of nowhere kettlebell fest.  :ninja:

Yep, that's all they had. It turned out to be a good workout. Did it on the track (soft)
#adjustmentsftw

Today's workout was the same, But I did switching jumping lunges first then jump squats, I forgot the order as I didn't write it down.
But it was cool.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2017, 10:01:48 am
Date: 17/08/2017
Soreness: had doms from previous kettlebell workout.
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
    12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.

   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
Saturday will be speed session then hopefully next week the gym should be finished and I can continue with my normal routine, which is the half squats again in place of the BSS, which I switch after every 4 weeks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 19, 2017, 10:46:14 am
Date: 19/08/2017
Soreness: none that sticks out
BW: 62.9kg

Warm up
   up hill walk
   sprint mobility drills

Workout
   5 x 50m sprints

Cool down
   stretch
   walk down hill

Commentary
Gym was refurbished nicely, they added same equipments, but new ones and also added a leg press machine. As tempting as that sounds, I won't be using that leg press any time soon. The workout was alright, ok runs, I run as best as I could, but lacked the explosiveness in my start but it was a good strong run second half of the run then fatigue will settle in later. Windy a little from behind, then from the side.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 19, 2017, 01:24:28 pm
Date: 19/08/2017
Soreness: none that sticks out
BW: 62.9kg

Warm up
   up hill walk
   sprint mobility drills

Workout
   5 x 50m sprints

Cool down
   stretch
   walk down hill

Commentary
Gym was refurbished nicely, they added same equipments, but new ones and also added a leg press machine. As tempting as that sounds, I won't be using that leg press any time soon. The workout was alright, ok runs, I run as best as I could, but lacked the explosiveness in my start but it was a good strong run second half of the run then fatigue will settle in later. Windy a little from behind, then from the side.

nice!!

I personally never liked leg press either, actually bothers my adductors/back, no matter how I do it. Don't get that feeling at all with squatting.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 22, 2017, 12:34:11 pm
Date: 22/08/2017
Soreness: none back fatigue
BW: 62.6kg

Warm up
   walk up hill 20min
   activation and mobility drills

Workout
   BB Jump Squats 30kg 3 x 5
   Half squats 80kg x 3, 120kg x 3 x 7
   Calf raises 80kg x 5, 120kg x 3 x 20
   Progressive depth squats pin 9 x 5, pin 10 x 3, pin 11 x 3  - (failed to continue as when placing it on safety pins you have to focus on
                                                                                          tightening core and for less than a second loosened and it became hard and it was
                                                                                          hard to lift from that position so I stopped.
  RDL 60kg 3 x 5 (ran out of time damn)

Cool down
   stretch
   down hill walk

Commentary
The gym was new so took time to get used to as pins don't have numbers any more, so will have to get used to it, unsure how much a half squat depth really is so I estimate. But it was an ok session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 24, 2017, 11:52:40 am
Date: 24/08/2017
Soreness: nothing that sticks out
BW: 62.3kg
Duration: 1hr 15min

Warm up
   up hill walk 20min
   activation and mobility drills

Workout
   Jump squats @30kg 3 x 5
   Half Squats 80kg x 5, 120kg 3 x 7
   Calf Raises 80kg x 6, 120kg x 3 x 20
   Progressive depth squats pin 9 x 3, pin 10 x 5, pin 11 x 4
   RDL 80kg x 3, 110kg x 2 x 7

Cool down
   stretches
   downhill walk 20min

Comment
Just fell short of 10mins on time to complete the RDL's but it felt good. The new equipments has made the rdl's easier to rack and start the workout. I seem to have this problem when I unrack a bar on my shoulder and do the progressive depth concentric squats one side of the bar hits the safety pins before the other side, making it difficult to make both sides hit the bar at the same time, this makes me doubt i'm not under the centre of the bar, as there is no markings. But the workout felt good and comfortable no struggles.

Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 27, 2017, 11:12:56 pm
Date: 24/08/2017
Soreness: nothing that sticks out
BW: 62.3kg
Duration: 1hr 15min

Warm up
   up hill walk 20min
   activation and mobility drills

Workout
   Jump squats @30kg 3 x 5
   Half Squats 80kg x 5, 120kg 3 x 7
   Calf Raises 80kg x 6, 120kg x 3 x 20
   Progressive depth squats pin 9 x 3, pin 10 x 5, pin 11 x 4
   RDL 80kg x 3, 110kg x 2 x 7

Cool down
   stretches
   downhill walk 20min

Comment
Just fell short of 10mins on time to complete the RDL's but it felt good. The new equipments has made the rdl's easier to rack and start the workout. I seem to have this problem when I unrack a bar on my shoulder and do the progressive depth concentric squats one side of the bar hits the safety pins before the other side, making it difficult to make both sides hit the bar at the same time, this makes me doubt i'm not under the centre of the bar, as there is no markings. But the workout felt good and comfortable no struggles.

put a "double folded towel" on the pins if they are "bouncy", ie if you barely touch them and the barbell ricochet's off of them, a towel really helps. I used to do that just in case i'd hit one side before the other. Obviously it's best to just hit them even - so make sure you can do that on all of your warmup sets too, you should have more control. Regardless, I like teh towel for bouncy pins.

pC!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2017, 09:56:57 am
Date: 24/08/2017
Soreness: nothing that sticks out
BW: 62.3kg
Duration: 1hr 15min

Warm up
   up hill walk 20min
   activation and mobility drills

Workout
   Jump squats @30kg 3 x 5
   Half Squats 80kg x 5, 120kg 3 x 7
   Calf Raises 80kg x 6, 120kg x 3 x 20
   Progressive depth squats pin 9 x 3, pin 10 x 5, pin 11 x 4
   RDL 80kg x 3, 110kg x 2 x 7

Cool down
   stretches
   downhill walk 20min

Comment
Just fell short of 10mins on time to complete the RDL's but it felt good. The new equipments has made the rdl's easier to rack and start the workout. I seem to have this problem when I unrack a bar on my shoulder and do the progressive depth concentric squats one side of the bar hits the safety pins before the other side, making it difficult to make both sides hit the bar at the same time, this makes me doubt i'm not under the centre of the bar, as there is no markings. But the workout felt good and comfortable no struggles.

put a "double folded towel" on the pins if they are "bouncy", ie if you barely touch them and the barbell ricochet's off of them, a towel really helps. I used to do that just in case i'd hit one side before the other. Obviously it's best to just hit them even - so make sure you can do that on all of your warmup sets too, you should have more control. Regardless, I like teh towel for bouncy pins.

pC!

It does sometimes bounce, but the problem with hitting it evenly on both sides is beyond me, I seem to be lowering one side than the other without even know no matter how much i try. thanks for advice will try the towel, will help avoid using the bounce to help me get up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2017, 03:12:27 pm
Date: 29/08/2017
Soreness: light pains around back area
BW: battery dead in scale

Warm up
   walk up hill 20min
   activation and mobility drills

Workout
   Counter Jump movement @22.5kg 3 x 5
   Half Squat @80kg x 5, @120kg 3 x 7
   Calf Raises @80kg x 6, @120kg 3 x 20
   Progressive depth squats @120kg @pin 9 x 4, pin 10 x 4, pin 11 x 3, pin 12 x 0 (fail)
   RDL @90kg x 7, 110kg x 2 x 7

Cool down
   stretches
   downhill walk

Comment
It seems with the jump squats, I was really doing a counter movement jump, which is similar to the jump squats but instead after you jump you land standing rather than going back down into the squat upon landing. Seems like I need to do the proper next time I do it. The half squats felt wierd because I forgot to stretch my hips like I normally, but after 1 set, the second and third set felt comfortable like normal. My back always seems to have this small pains in random points making me self conscious but I ignore it because the pain is just very small and probably fatigue from the deadlifts, squats don't really give me any back problems.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 31, 2017, 05:16:33 pm
found a video of me with teh towels, lmfao.

actually a better one, ~45s in, double folded, helps so much:

https://www.youtube.com/watch?v=z7MYrl716-k
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 31, 2017, 05:42:37 pm
found a video of me with teh towels, lmfao.

actually a better one, ~45s in, double folded, helps so much:

https://www.youtube.com/watch?v=z7MYrl716-k

Damn nice dunks, but I see the towel you mention. Will try it. Thanks

Note: lovin' the little dance after the lift lol  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 31, 2017, 06:18:35 pm
found a video of me with teh towels, lmfao.

actually a better one, ~45s in, double folded, helps so much:

https://www.youtube.com/watch?v=z7MYrl716-k

Damn nice dunks, but I see the towel you mention. Will try it. Thanks

cool!

Quote
Note: lovin' the little dance after the lift lol  :P

lmfao :F
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 02, 2017, 01:51:25 pm
Date: 02/07/2017
Soreness: none
BW: n/a

Note: Tuesday was my only workout session, Thursday I wasn't able to go and yesterday and today was EID, so it was a break and trip out with the family including today, and I managed to get some sort of work done, as today is speed work I did mainly hill work.

What I did was a few minutes of walking as warm up. Then I did 3 sets of uphill sprints (it was more of strides than sprints). The image below is a bit of the hill, not the one out far, but the floor the picture was taken from, but the gradient gets steeper the further you get so I was coming up this hill for 3 sets just under 30 meters.


(http://oboeclassics.com/~oboe3583/weekwalks/Chiltern_Dunstable_Downs.jpg)

Then me and my brother wanted to race up the hill in the image below, grass next to the chalky/dusty trail you can see in the image below. I got 1/4 I was tired, I reached half my quads dead full of lactic acid and I just was on hands and feet to rest then continue my stride/run up then rest on all 4's then repeat, I didn't want to crawl it i wanted to finish it running. I started at jogging pace and my brother a little faster, but my brother gassed out 1/3 way up the hill and gave up running but I was half way at this point. So he stopped I pushed to the finish.

(http://c8.alamy.com/comp/BDKY85/dunstable-downs-a-chalk-escarpment-in-the-chilterns-bedfordshire-uk-BDKY85.jpg)

There is the path to the top of the hill where we walk to then we came down the second white path from the right it to get to the hill we ran up.

(http://images.jeanpower.com/blog/2011/jeanpower_blog_2011-10-02_m_3.jpg)

It was a fun challenge. We then walked back for lunch. Then went home.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 02, 2017, 03:20:55 pm
hah nice!

glad you whooped your bro... :ninja:

that looks like a serious hill for hill sprints.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 02, 2017, 03:21:28 pm
eid mubarak my dude.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 02, 2017, 05:39:02 pm
hah nice!

glad you whooped your bro... :ninja:

that looks like a serious hill for hill sprints.

Thanks

Ye, I wouldn't recommend the steep hill for sprints, you will basically be doing hill step ups pushing from one leg to another slowly till you reach the top, but ye it is a steep hill even first image not that steep but towards top it's less steep so that would be good place to do it.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 02, 2017, 05:40:23 pm
eid mubarak my dude.

Thanks  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2017, 07:39:12 am
Date: 05/09/2017
Soreness: quads
BW: scale still unavailable
Condition: Again with less time but gave my self extra time after the deadline and missed the last workout RDL.

Warm up
   uphill walk Took car drive to the gym  :ninja: - Never again, will just get there early
   Activation and mobility drills

Workout
    jump squats 3 x 5 empty bar - this is actually hard in terms of stay still while jumping up then landing down into squat and then jumping back up from the squat stance. It's a totally different ball game to the counter movement jump.

    Half squats 90kg x 5, 130kg x 3 x 8
    Calf raises 90kg x 5, 130kg x 3 x 20 - man the last set and the last 4 reps, was so hard I could barely fully extend onto my toes lol, so painful.

    Progressive depth squats @120kg pin 9 x 3, pin 10 x 3, pin 11 x 3, pin 12 x 0
    Pin 14 is full squat where top of hip crease aligns with  top of knee.

Cool down
    stretch
    walk downhill

Comment:
Mention them above, will have to try harder to get there earlier, walking up hill helps with the lifts then taking a car lift to the gym. Back always sore after the workout, but calms down after a while. Progressive depth squats from pin 12 and onwards it is very deep so will take a while before I can hit those depths.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 07, 2017, 05:09:23 pm
Date: 07/09/2017
Soreness: none
BW: 61.07kg

Condition: normal day

Warm up
   walk uphill 20min
   activation and mobility drills

Workout
  Jump squats 20kg (empty bar) 3 x 5 - getting used to it a little
  Half Squats 70kg x 3, 110kg x 3, 130kg x 3 x 8
  Calf raises 70kg x 3, 110kg x 5, 130kg x 3 x 20
  Progressive depth squats 120kg pin 9 x 3, pin 10 x 3, pin 11 x 3
     - on pin 11 I went down and couldn't get up, so I let it rest on the pin and try squat it from there and managed to lift it  :headbang: and then completed 2 reps.
    - on pin 12 went down slowly and made attempt to go up but too deep, but not a fail. As I was able to unrack from pin 11 and squat up I may have leaned forward a little when going up but too little to change my form.

  RDL 70kg x 3, 130kg x 3 x 7

Cool down
   stretches
   drive back  :ninja:

Comment: It was an alright session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 08, 2017, 05:06:12 pm
Date: 07/09/2017
Soreness: none
BW: 61.07kg

Condition: normal day

Warm up
   walk uphill 20min
   activation and mobility drills

Workout
  Jump squats 20kg (empty bar) 3 x 5 - getting used to it a little
  Half Squats 70kg x 3, 110kg x 3, 130kg x 3 x 8
  Calf raises 70kg x 3, 110kg x 5, 130kg x 3 x 20
  Progressive depth squats 120kg pin 9 x 3, pin 10 x 3, pin 11 x 3
     - on pin 11 I went down and couldn't get up, so I let it rest on the pin and try squat it from there and managed to lift it  :headbang: and then completed 2 reps.

damn.... solid.  :strong: :ibsquatting:

Quote
    - on pin 12 went down slowly and made attempt to go up but too deep, but not a fail. As I was able to unrack from pin 11 and squat up I may have leaned forward a little when going up but too little to change my form.

  RDL 70kg x 3, 130kg x 3 x 7

Cool down
   stretches
   drive back  :ninja:

Comment: It was an alright session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2017, 05:14:06 pm
Date: 07/09/2017
Soreness: none
BW: 61.07kg

Condition: normal day

Warm up
   walk uphill 20min
   activation and mobility drills

Workout
  Jump squats 20kg (empty bar) 3 x 5 - getting used to it a little
  Half Squats 70kg x 3, 110kg x 3, 130kg x 3 x 8
  Calf raises 70kg x 3, 110kg x 5, 130kg x 3 x 20
  Progressive depth squats 120kg pin 9 x 3, pin 10 x 3, pin 11 x 3
     - on pin 11 I went down and couldn't get up, so I let it rest on the pin and try squat it from there and managed to lift it  :headbang: and then completed 2 reps.

damn.... solid.  :strong: :ibsquatting:

Quote
    - on pin 12 went down slowly and made attempt to go up but too deep, but not a fail. As I was able to unrack from pin 11 and squat up I may have leaned forward a little when going up but too little to change my form.

  RDL 70kg x 3, 130kg x 3 x 7

Cool down
   stretches
   drive back  :ninja:

Comment: It was an alright session.

Thanks, hopefully the way the progressive depth squats are going I will be able to squat fully full depth 120kg soon. PR.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 09, 2017, 10:56:42 am
Date: 09/09/2017
Soreness: none
BW: 62.8kg

Warm up
    sprint drills

Workout
    4 x 50m sprints

Cool down
    stretch

Comment
On weekends the gym closes early, so hard to get in a long session, but managed to squeeze in 4 runs. It's actually been a few weeks since I been on the track and I think that may be the reason for my bad session. The runs didn't feel good and fast. The first run was actually the worst, when I came out of the start I was running very low, you know when you stumble at the start your feet comes quite forward, my run felt like this where each step felt like that and I was trying to get it into a normal sprint cycle so I can start eventually coming up but I couldn't so the first run was bad, the second better but didn't feel good in terms of running fast, but they all felt like runs rather than sprints. Hopefully after a few more sessions it goes back to normal. I didn't realize 2 weeks off the track would affect me like that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 12, 2017, 09:56:38 am
Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1  :personal-record:
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  :P 5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 13, 2017, 12:04:51 pm
Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1  :personal-record:
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  :P 5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.
 

 :ibsquatting: :ibsquatting:

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 13, 2017, 05:01:28 pm
Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1  :personal-record:
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  :P 5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.
 

 :ibsquatting: :ibsquatting:

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!

Thanks.

That's quite interesting about the distance thing. I was thinking if something like that would be effective with running. Do you think it would work if I ran 100% at a certain distance like 60m, 80m, 100m till my body is used to it, then bump up the distance to like 150m, then try and get your body adjusted to running the entire distance at 100%, at first you may not make it the entire distance ofc, so run until you get tired, then next session try again and try to get further, and hopefully you will be able to run the entire 150m 100%. ofc you won't be running the competition races entire 100% you would use like in the video you posted of 200m strategy, 100% for first 50-60m, then coast the curve and then slingshot and try and run it fast to the end and the endurance you gain from the above method may be useful towards the end of the race when you are trying to decelerate as least as possible.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 14, 2017, 09:49:05 am
Date: 14/09/2017
Soreness: back a little
BW: 62.6kg

Warm up
   5 min walk
   activation and mobility stretch

Workout
   Jump Squats 26.25kg 3 x 5
   Half Squats 90kg x 5, 130kg x 3 x 8
   Calf Raises 110kg x 5, 130kg x 3 x 20
   Progressive depth pin Squats pin 10 x 3, pin 12 x 0
       - it's prob my fault, I prob relaxed when going down just slightly, need to contract core and squeeze glutes when lowering rather than making the pin the target I should just squat down like a proper squat till it touches the pin then go up.
   
  RDL 70kg x 5, 120kg x 3 x 7, 110kg x 7

Cool down
   stretch

Comment
Even though I didn't succeed on the 12th pin squat, I am confident that I am capable as I did in last workout session, just need to make sure I don't lose focus and concentration, keep my core tight throughout, sometimes when I know I am placing the bar on the pin I go down without any effort and then I find out I am stuck in the pin. Next time I will get a few reps hopefully. RDL still heavy at 120kg, I can lower the bar to my knees midway with wide grip till then my back curves, so don't go any lower, else it will get ugly lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 14, 2017, 11:43:49 am
Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1  :personal-record:
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  :P 5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.
 

 :ibsquatting: :ibsquatting:

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!

Thanks.

np!

Quote
That's quite interesting about the distance thing. I was thinking if something like that would be effective with running. Do you think it would work if I ran 100% at a certain distance like 60m, 80m, 100m till my body is used to it, then bump up the distance to like 150m, then try and get your body adjusted to running the entire distance at 100%, at first you may not make it the entire distance ofc, so run until you get tired, then next session try again and try to get further, and hopefully you will be able to run the entire 150m 100%. ofc you won't be running the competition races entire 100% you would use like in the video you posted of 200m strategy, 100% for first 50-60m, then coast the curve and then slingshot and try and run it fast to the end and the endurance you gain from the above method may be useful towards the end of the race when you are trying to decelerate as least as possible.

well, the example you gave kind of implies a true 100%, closer to max velocity; I don't think that's safe personally. So as long as you're avoiding max velocity (and not too close to it), I think it's probably safe, but not sure. People with more track experience would know much better than me, but logically it seems possible. For longer intervals, I think it could work. In my log, I call these "hang on's". I've tried it a few times and made some progress with it. Occasionally I do these "hang-on's" where I pick a pace or pace over a specific distance and and just try to hold on (within some kind of range) as long as possible. For example, i'll run a hard 400m at ~4:30 min/mi pace and instead of stopping at 400m, i'll just keep fighting it for as long as possible (say staying under 5 min/mi pace) or until I get to some specific distance like 800m. If I pick the "threshold of 5 min/mi", if I hit it on my watch, i'll try and get my pace back under - if it creeps up over, i'll stop. These efforts are really brutal and your brain seems to try and convince you not to do them, but they seem pretty effective.

sh*t meant to post this yesterday, forgot to hit Post!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 16, 2017, 10:12:11 am
Date: 16/09/2017
Soreness: none
BW: 62.2kg

Condition: little cold and very little wind. The track was being prepared for a relay for life cancer research event. So I had 30 min to use a little of the track available to me.

Warm up
   5 min walk to gym
   Sprint drills

Workout
   2 x 50m sprints

Cool down
   stretch

Comment
As mentioned above I didn't get enough time to train so I managed to pull in 2 runs, even though the staff said track was not available, but I saw an opportunity that I could use it for 30mins before it was permanently unavailable. So did my warm ups and then did my sprints. The first run was the get comfortable run, felt ok. The second run felt nice and strong and slightly explosive due to the slight cold weather and slight wind, but it was a nice run to end on. Did some entire lower body foam roll help get rid of the back and glute soreness.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 19, 2017, 09:58:10 am
Date: 19/09/2017
Soreness: spinal erector fatigue
BW: 61.7kg

Condition: Nice day and had enough time to do the entire workout with plenty rest between.

Warm up
    5 min walk to gym
    activation and mobility stretch

Workout
   Jump squats 23.75kg 3 x 5
   Half Squats 70kg x 3, 110kg x 3, 140kg 3 x 8
   Calf Raises 110kg x 5, 140kg x 3 x 20
   Progressive Depth Pin Squats 120kg pin 10 x 1, pin 12 x 1 and failed on second rep
   RDL 70kg x 5, 120kg x 3 x 7

Cool down
  stretches
  5 min walk back

Comment
It was a nice day, came in early, jump squats felt comfortable, the half squats I did with the pin at half position and put things on the pins to avoid the bounce as adarq suggested with towels, but doing it with pins is harder than without pins, so first 2 sets I did with pins and in the middle reps when going up, around half way up my upper back curves a little, which even if a little I didn't like to see that happen. It is harder because when you place it on pins your body is under less stress then back up it goes back to full stress, so collapse is bound to happen if not easy. The Pin squats was good, felt more comfortable at pin 12, did 1 rep breathing in and other steps when doing normal squats and placed on pin then back up, body leaned a little forward but nothing too serious then I risked to go down for 2nd rep and I failed when lifting a little off the pin but went back down. I have learned that the number failures you have add up to a success later on because of your body being adjusted to it and the muscle growth involved when the muscle is under tension when doing a lift and then failing, and that tension accumulates to strength gains and later on you will see you will be able to make it later on. The RDL's heavy as always, I place the pin at shin high and when I lift it my upper back curves a little, so next time will raise the pin higher just to unrack and then I can do the RDL's, Nice workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2017, 09:57:12 am
Date: 21/09/2017
BW: 61.7kg
Soreness: none that much

Condition: Nice day, plenty of time.

Warm up
   10 min walk to gym
   activation and mobility stretches

Workout
   Jump Squats 23.75kg 3 x 5
   Half Squats 70kg x 3, 110kg x 3, 140kg x 3 x 8
   Calf Raises 110kg x 3, 140kg x 3 x 20
   Progressive depth pin squats pin 10 x 3, pin 12 x 2 X 0 (FAIL)
       - On Tuesday's I can do this depth a little comfortably but on thursday due to 1 day rest, I just can't do it. So will need to just keep going till my body gets comfortable enough to do it quite easily on tuesday that I can do atleast 1 on thursday.
   RDL 80kg x 5, 120kg x 3 x 7 - still heavy near knee area

Cool down
   Stretches
   10 min walk back

Comment
They also have a powerplate, which feels nice to send vibrations along the back muscle after the tiring workouts. Don't know how to use it though lol, will research. The progressive squats are easier on tuesday than thursday, so in order to make it easy on thursday I have to pull out a few reps on tuesday and then progress to the next height. When I failed on the first set, I took the weights off to unrack back and tried again after a few seconds rest, bar felt better but still failed at that height, nvm.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 23, 2017, 10:23:11 am
Date: 23/09/2017
Soreness: spinal erector muscle
BW: 62.4kg

Condition: Nice day, warm some occasional wind.

Warm up
   10 min walk to gym
   sprint and mobility drills

Workout
   5 x 50m sprints @90% intensity

Cool down
   stretch
   10 min walk back

Comment
It was a nice day to run, there were some occasional wind blowing and sometimes it would be still. My starts didn't used to feel smooth it was like I slowed a little when I came out and then I accelerated, but this time the first sprint a little fine as first runs always do just to get comfortable and the other 4 sprints felt good and the start felt smooth, which was good. Then I used the power plate to get rid of some little pains here and there like a massage :p and finished.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2017, 11:10:50 am
Date: 26/09/2017
Soreness: certain areas of my back
BW: 62.3kg

Condition: Nice day but had to adjust due to less time I had. This was because of not having enough money for petrol so had to go back home to get money and come back to pay it and when I got to the gym I had 1hr 30min to do warm up and workout.

Warm up
   10 min walk to gym
    activation and mobility stretch

Workout
   Jump Squats 3 x 5 @21.25kg
   Half/Quarter Squats @100kg x 5, 150kg 3 x 8
   Calf Raises  100kg x 5, 150kg x 3 x 20, 15, 15
   Progressive depth squats
      - Since tuesday's I felt comfortable I decided to do a test stage by piling up plates up to parallel height and did half squat x 3, then attempted to just touch the plates and not sit on it fully and when I got close i was controlled but my body was not accustomed to go any further so the rest of the way 3 inches I just sat down fully and unracked. So it seems pin 13 is in line with parallel and pin 14 is the little below parallel so I have 2 more pins to go.
 
   RDL 100kg x 3 x 7 1 min rest between

Cool down
   stretch
   10 min walk back

Comment
nothing.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 28, 2017, 10:02:27 am
Date: 28/09/2017
Soreness: upper back to my neck cos of when bar is on my back the upper bone of my spine sticks out and presses against the bar, which is not resting on it
BW: 62.3kg
Condition: nice day and plenty of time to do my workout

Warm up
   10 min walk to gym
   Activation and mobility drills
   power plate massage for lower back - feels nice

Workout
   Jump squats 22.5kg 3 x 5
   Half Squats @60kg x 5, @150kg 3 x 8
   Calf raises  @120kg x 5, 150kg 3 x 20
   Progressive depth squats pin 10 x 3, pin 12 x 0
   RDL 100kg x 3, 120kg 3 x 7, 7, 6 (grip wore off) 100kg x 7

Cool down
   stretches
   power plate vibration for lower and upper back
   10 min walk back

Comment
It was an ok session the squat jumps were ok, the half squats is getting better, I am able to become comfortable with the weight in a week to go to around half way. The calf raises is painfull but managed to do 20 reps. The RDL's felt good but grip wore off and had to unrack 1 less of my target rep. The progressive depth squats on thursday at pin 12 seems to be difficult I don't know if it's my weak hips or because I haven't gone down to that depth with any of these workouts. But I had a thought of maybe switching from progressive pin depth squats to just without pin and just go down as far as I can go and get comfortable there and then progress deeper that way. Ended session with a nice power plate vibration for my back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on September 29, 2017, 04:24:44 am
Can you film those squats at some point?I remember you having trouble properly deep squatting 50kg so very curious to see how those 150kg halves look. Not a disbelief request, pure S&C curiosity.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 29, 2017, 05:30:11 pm
Can you film those squats at some point?I remember you having trouble properly deep squatting 50kg so very curious to see how those 150kg halves look. Not a disbelief request, pure S&C curiosity.

I'll try and get a video of it. I myself can't tell how deep I am going as there is no video so I can only estimate.

Deep squatting was a problem especially with the hip problem.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 30, 2017, 11:48:54 am
Date: 30/09/2017
BW: 62.7kg
Soreness: hamstring, quads, glutes a little

Condition: The track was being remarked and the entire track was off limits  :uhhhfacepalm: So I did some workout in the gym.

Warm up
   10 min walk to the gym
   light walk on the treadmill
   ankle mobility drills - didn't do quad, hamstring, calves, hip stretch my mistake

Workout
   Switching Jumping Lunges 12.5kg dumbells 3 x 5 each leg

   Single leg calf raises w/ 15kg dumbell in each hand and one leg on bench behind for balance 2 x 5, 20

   Single Leg Hamstring curls using cable pulls w/ 5kg plate x 10 each leg, then 10kg each leg, my hamstrings feel weak when doing leg curls,

Cool down
   stretch
   power plate massage

Comment
Disappointed track was off use. So I had to come up with something to do to keep active.

 
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 02, 2017, 09:19:08 am
Wow so much pain in the lower entire right section of the back to the side and doms in the glutes and some foam rolling the glutes, which was painful eases so much pain in the back.

In case I didn't mention it I was going to do 1 more session with half squats to get video of it before I switch to the BSS phase
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 02, 2017, 12:18:09 pm
Wow so much pain in the lower entire right section of the back to the side and doms in the glutes and some foam rolling the glutes, which was painful eases so much pain in the back.

In case I didn't mention it I was going to do 1 more session with half squats to get video of it before I switch to the BSS phase

confused, what's the pain in your right lower back from? is this injury pain or? hope not.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 02, 2017, 02:12:27 pm
I don't know. When I did the workout on saturday and forgot to warm up the next day I had major glute doms and my latissimus dorsi, thoracolumbular and the external oblique from the right side of my lower back all the way to the side.

So did some foam rolling and that got rid of the pain in my back area and now slowly the little pain at the side of my obliques will go to

the pain in the back is not injury just the pain after a workout you get.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2017, 12:06:53 pm
Date: 03/10/2017
Soreness: back - little pain above my tail and little my upper back
BW: 61.9kg

Condition: it was ok until I saw my video of the half squats, which after I had lost some motivation but still finished it off. I also brought the wrong shoes   :uhhhfacepalm: I usually take my trainers and train in them but this time I wore the shoes I wear when I go out, which you will see from the video, it's quite stiff.

Warm up
   10 min walk
   mobility and activation drills

Workout
   Jump Squats @30kg 3 x 5
   Half Squats @100kg x 3, @150kg 3 x 7
      - since I get comfortable with the weght in a week every session I go deep until I feel my body cannot go any lower without it failing and going all the way down to the pin lol.
   Calf Raises @120kg x 5, 150kg 3 x 20
        - these can be painful for the bone that sticks out behind my neck either the bar is pressing on it or above it.
   Progressive depth pin squats 1 x pin 9, 1 x pin 11, 0 x pin 13
   RDL's 100kg x 3, 150kg x 2 x 7,6
         - I use tissue to help with the grip, but these tissues can come loose and unroll and drop the bar, so I can always feel when that happens, so this time the tissue ripped and I had to quickly place it on the pin. ordered some weightlifting straps.
        - also I don't feel tension in my hamstring or glutes when I do these for some reason. I can feel it more on my back. Maybe it's too easy for my hamstring but too hard for my back.

Note: also utilized the power plate for vibration massaging my back.

Cool down
   stretch overall legs
   10 min walk back

Comment:
The half squats felt differently then they appeared on the video, I felt I went down slowly and quite deep to half squat position but looking at the video I don't seem to go down that deep and descend quite fast for some reason. So my morale was low after viewing that but still moved on but after looking at it again, i'm sure if I continue with this weight I can get deeper. But not going to go as deep as the progressive depth squats.

My coach said that what adarq stated for the progressive depth is a good idea and will incorporate it.

EDIT:
Here is the video

http://www.youtube.com/watch?v=0Rl5um44gDQ

Criticize away? Please don't be too harsh  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 03, 2017, 12:35:51 pm
Date: 03/10/2017
Soreness: back - little pain above my tail and little my upper back
BW: 61.9kg

Condition: it was ok until I saw my video of the half squats, which after I had lost some motivation but still finished it off. I also brought the wrong shoes  :highfive: I usually take my trainers and train in them but this time I wore the shoes I wear when I go out, which you will see from the video, it's quite stiff.

Warm up
   10 min walk
   mobility and activation drills

Workout
   Jump Squats @30kg 3 x 5
   Half Squats @100kg x 3, @150kg 3 x 7
      - since I get comfortable with the weght in a week every session I go deep until I feel my body cannot go any lower without it failing and going all the way down to the pin lol.
   Calf Raises @120kg x 5, 150kg 3 x 20
        - these can be painful for the bone that sticks out behind my neck either the bar is pressing on it or above it.
   Progressive depth pin squats 1 x pin 9, 1 x pin 11, 0 x pin 13
   RDL's 100kg x 3, 150kg x 2 x 7,6
         - I use tissue to help with the grip, but these tissues can come loose and unroll and drop the bar, so I can always feel when that happens, so this time the tissue ripped and I had to quickly place it on the pin. ordered some weightlifting straps.
        - also I don't feel tension in my hamstring or glutes when I do these for some reason. I can feel it more on my back. Maybe it's too easy for my hamstring but too hard for my back.

Note: also utilized the power plate for vibration massaging my back.

Cool down
   stretch overall legs
   10 min walk back

Comment:
The half squats felt differently then they appeared on the video, I felt I went down slowly and quite deep to half squat position but looking at the video I don't seem to go down that deep and descend quite fast for some reason. So my morale was low after viewing that but still moved on but after looking at it again, i'm sure if I continue with this weight I can get deeper. But not going to go as deep as the progressive depth squats.

My coach said that what adarq stated for the progressive depth is a good idea and will incorporate it.

EDIT:
Here is the video

http://www.youtube.com/watch?v=0Rl5um44gDQ

Criticize away? Please don't be too harsh  :P

good thing you posted vid of your current squat style.. should have posted some vid alot sooner :D

those are definitely quarters, not half squats. So, quarters are fine at certain stages, but the way you're performing them seems like you should be lightening the load alot and hitting a true half. It also looks like you need to get more air in you before you descend.

Cool thing about what your coach said. IMHO, it looks like you have really stiff ankles & calves, which is one of the main reasons for your form, that's not really a bad thing necessarily .. though, you may benefit from some light mobility/stretching of the calves before you squat, after a solid warmup of course.

You're basically performing quarters how I would do them if I was incorporating them into a "peaking phase" of vert training, after going hard as F on half squats, but you're also using less hip than I would use. For example, look at 1:00 in this video:

https://www.youtube.com/watch?v=5WT32JUUwd8

It's a bit more hip than you're using .. still some knees going forward but, much more hip.

So IMHO, lighten the load alot and work on hitting true halves for a while.. the good thing is, if you improve your half, your quarters will fly up .. so don't worry about getting weaker or anything.

Plus you mainly sprint, need a bit more hip in your squatting. If all you did was jump, that squat form you are doing would probably be a bit more acceptable.

Also, record more videos.. Maybe you just had some bad sets, who knows. But the feedback provided by a video of yourself, is gold.

Just my 2 cents.

peace!!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on October 03, 2017, 12:38:04 pm
For the rdl's focus on moving your butt back rather than lowering the bar. This will keep the torso more upright, putting less emphasis on the back. When you feel the stretch in your hamstrings is when you know you are doing it right. The really high weight you are using suggests you are not going through the full ROM, which you should be doing to max out strength gains. The bar should be as close to the shins as possible throughout the movement, which will also help take stres off your back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 03, 2017, 12:43:36 pm
For the rdl's focus on moving your butt back rather than lowering the bar. This will keep the torso more upright, putting less emphasis on the back. When you feel the stretch in your hamstrings is when you know you are doing it right. The really high weight you are using suggests you are not going through the full ROM, which you should be doing to max out strength gains. The bar should be as close to the shins as possible throughout the movement, which will also help take stres off your back.

x2!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2017, 01:38:24 pm
Thanks for the feedback.

regarding ankle mobility I place my feet facing towards a wall 3 inch away, elevate the front part and the back feet behind and I lunge down while keeping my heel in contact with the ground.

Most of my workouts are around that depth, so if I did another video I would probably use more hip but I don't think the depth will change. But I will lighten the load and fix it.

Using the image from the video as reference below:

(https://i.imgur.com/AFvp2LW.jpg)

Which pin would be considered true half? Pin 10?

As for the RDL, I bend my knees a little and keep the bar close to me and slide it down my quads and over my knees. 100kg is comfortable for me that I moved on to 120kg. But thanks for that advice, I focus on moving weight down but what you said makes sense, will try.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2017, 04:17:51 pm
My plan I had before this was to get 200kg at quarter squats, which i previously thought was half squats and then stay at 200kg and become comfortable until I can get to the actual real half squat.

But now I go light and just go from real half squat and go all the way up to 200kg.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on October 04, 2017, 05:44:07 am
Forget the pins, its all about your body. A good rule i use for squats is 90 degrees knee angle. How deep the bar will be there depends on many things, your legs/torso lengths, your forward lean, how much your knees travel forward etc etc etc. Just try it with the bar on your back. Not empty because your back will be too straight. Not full because you won't be able to control it well.
Put , say 20kg on each side ( so total 60kg ), then do a few reps checking your knee angle, searching a nice depth. Try it with 80kg too. When you find it, try to set a mark somewhere so you can replicate it when doing work sets.
For example, i found that when i reach optimal half squat depth, the bar on the mirror is exactly at the same horizontal level with a fixed and distinct metal part of the squat rack.
Hope it helps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2017, 07:28:35 am
Thanks, they used to have mirrors but now there are no mirrors in front of the rack. So i'm estimating based on how it feels.

Knee angle can change also depending on knee coming forward too, the more forward it becomes the less deeper you have to go to make it 90, so I guess I have to try and make it 90 without my knees travelling forward.

So Thursday will be experimenting stage to find correct half squat.

EDIT: Also I find it strange to why I am doing half squat, when I had problem in hip my coach said don't go full squat to avoid irritating the hip but go a little above parallel and then that changed to half squat and now I have cheated and moved up to quarter squat.  :uhhhfacepalm:
hard to not rush progression.

So I will squat where I am just above parallel squat and see how that feels based on my hips.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 05, 2017, 11:41:13 am
Date: 05/10/2017
Soreness: tail bone little sore
BW: 62.3kg

Condition: I had decided to do some personal work then went to the gym, with 1 hour to get familiar with half squats.

Warm up
   10 min walk to gym
   mobility and activation stretch
 
Workout
   jump squats @30kg 3 x 5
   half squats @60kg x 3, @100kg x 3, @140kg x 0 (legs tired)
   Calf raises @100kg x 3 x 20
   parallel squat - thigh parallel to ground @100kg x 3 reps - legs to shaky to go deeper
   RDL @60kg 2 x 7

Cool down
  stretch
  power plate for lower back
  10 min walk back

Comment
It was a nice day I had plenty of time, but used a majority of that for something important so I had 1hr to do my session. Did the warm ups and the jump squats without any problem. Then I tried to squat in front of a mirror, bodyweight, till my thigh was a little above parallel to the ground and that was pin 11. So I did what vag said, place 20kg on both sides and did half squats and I kinda used what finalphenom said about pushing hips back, but with the squats I focussed on moving my hips back and down trying to keep my shin perpendicular as possible and it was very easy and at 100kg meaning 40kg on both sides, it was also very comfortable and added another 20kg to both sides and my legs to tired to do it, so therefore I will start at 120kg and work my way up from there so all is not lost. When it came to the RDL, i did what finalphenom mentioned but it was still hurting my back, but I also realized that I just about hyper extend my back when I descend because of my previous fear of not wanting to wreck my back in the process, but this was actually causing pain to my back, so I decided to do it with back relaxed no tension but no over curving and pushed my hips back and I felt the stretch in my hamstring. So I will do 120kg half squats and record it to verify that it is half squat, it actually may be a bit lower than half but i'm fine with that. This will also help with making progress with the progressive depth squats.

Thanks to Adarq, Vag and Finalphenom for the awesome advice.  :highfive:

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 07, 2017, 11:05:24 am
Date: 07/10/2017
Soreness: none
BW: 62.6kg

Condition: wet floor, windy and track parts which had been repainted was wet and for some strange reason slippery more so than rain water, I tried a 3 point start with little effort and my feet slipped completely so I had to start from the middle and towards the slippery surface, less chance of slipping.

Warm up
   10 min walk
   sprint drills

Workout
   50m sprint @90% x 5 reps

Cool down
  stretch

Comment
It was an ok session, the first run felt very fast and good, the others they felt good but not as fast but probably technically more smoother.
Last run felt good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2017, 11:31:59 am
Date: 10/10/2017
Soreness: back a little
BW: 62.8kg

Condition: nice normal day, plenty of time.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   counter movement jump @40kg 3 x 5
   BSS @15kg x 5, @30kg dumbells 3 x 7
   Calf Raises @120kg 3 x 20
   Partial squats from atg to just below parallel @empty bar x 15, 40kg 2 x 15
   RDL @80kg 3 x 7

Cool down
   stretch
   10 min walk back

Comment
It was a nice day, I decided to go a little heavy on counter movement jumps as I stop after every jump/rep, then the dreaded exercise BSS, 30kg was not hard but so tiring when finished each set, my forearms sore. After I finished BSS I was feeling a little light headed but not dizzy, I decided to do 120kg calf raises to be safe. The partial squats were interesting I set the safety pin to atg, and when I went down to atg there is a muscle or tendon which gets tight at the bottom until I hear a click and it's comfortable, the depth felt awkward as I haven't been at this depth's before but I added 10kg plates to make it challenging, which it did but not struggle. The RDL's feeling better and feel it in the hamstring and glutes, just have to avoid tightening and hyperextending my back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on October 11, 2017, 07:50:12 pm
When you say "BSS @30kg dumbells 3 x 7", do you mean 30kgs combined weight (2x15kg dumbbells) or one 30kg DB in each hand? You should film those as well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 12, 2017, 05:13:49 pm
60kg combined weight. 30kg dumbell in each hand. Will try and get a video next week when I will be attempting 35kg dumbells in each hand.

Today I had to do some cleaning out of my house the majority of the day, lots of heavy lifting and moving.

Also I have a weezy chest, when you breath in, your voice is weezy. So a little sick.

So I didn't get to go to the gym.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 18, 2017, 08:29:35 am
Date: 18/10/2017
Soreness: none much back bothering not pain just bothering
BW: 62.5kg

Condition: I had quite a bit of time to do my workout.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   counter movement jump
       - 40kg 3 x 5
   BSS
       - 0kg x 5
       - 20kg dumbell in each hand x 3
       - 35kg dumbell in each hand 2 x 7
       - 20kg dumbell in each hand to complete last set 1 x 7   
    Calf raises fast
       - 110kg 3 x 20   
    Progressive depth squats
        - pin 10 x 3
        - pin 12 x 0
    RDL
       - 60kg x 3
       - 100kg 1 x 3
       - 80kg 3 x 7

Cool down
    stretch
    powerplate
    10 min walk back

Comment
Ok, so the counter movement squats felt good and controlled. The BSS felt tiring but not very hard so def hard work, I also bought straps, which was hard to get to as there is always slack between the wrist and the dumbell, so need to get used to straps again. I recorded a video, which you can see below. After I was feeling light headed so decided to end it at 20kg dumbells. Then the calf raises is always hard because of light headedness so I go light and do 120kg at 20 reps in case I lose balance and who knows what happens. Then the progressive depth squats, because I have been doing them like my half squats, I can't achieve the same depth with proper hip involvement because my legs were shaky from the bss or combination of both. So will have to start from the top again with proper form and work downwards again but won't take long as I have the other methods suggested by adarq. Then the RDL's with straps don't feel comfortable with grip issue and my back also was getting more of the stress than my hamstring no matter how hard I push my hips back, it seems the heavier it gets the less impact it has on the hamstring, but will keep trying. 

Video I did of BSS, second set first leg, then I turned off camera and repeated with other leg.

http://www.youtube.com/watch?v=Lzf0viyr3iA

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on October 18, 2017, 08:43:34 am
Sorry to ask, but are you sure they're 35kg DBs and not 35lb (15kg) DBs? Because that is absolutely staggering that you can do >1xBW for seven reps....I'm full squatting 120kgs 5x5 and could not do more than 20-25kg for seven reps/leg on BSS. I do them much wider than you too. You're also handling them like toys. If they're definitely 35kg DBs, bravo, I'm impressed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 18, 2017, 09:35:26 am
Sorry to ask, but are you sure they're 35kg DBs and not 35lb (15kg) DBs? Because that is absolutely staggering that you can do >1xBW for seven reps....I'm full squatting 120kgs 5x5 and could not do more than 20-25kg for seven reps/leg on BSS. I do them much wider than you too. You're also handling them like toys. If they're definitely 35kg DBs, bravo, I'm impressed.

I am 100% sure they are 35kg dumbells. But I also cannot do 120kg full squats with barbells. I also carry them (the dumbells) back with 2 hands each. But I am definitely not handling them like toys, especially towards the end. After I finish one leg I go straight to other leg and the last reps are a push but not grinding hard.

Note:
They are pio dumbell sets - my gym has option 2 the one I am using. 35kg. Lol even I started to have doubts after you mentioned how easy it looks.
https://www.mifitness.co.za/product/pio-dumbbell-sets/

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on October 19, 2017, 06:20:45 am
Sorry to ask, but are you sure they're 35kg DBs and not 35lb (15kg) DBs? Because that is absolutely staggering that you can do >1xBW for seven reps....I'm full squatting 120kgs 5x5 and could not do more than 20-25kg for seven reps/leg on BSS. I do them much wider than you too. You're also handling them like toys. If they're definitely 35kg DBs, bravo, I'm impressed.

I am 100% sure they are 35kg dumbells. But I also cannot do 120kg full squats with barbells. I also carry them (the dumbells) back with 2 hands each. But I am definitely not handling them like toys, especially towards the end. After I finish one leg I go straight to other leg and the last reps are a push but not grinding hard.

Note:
They are pio dumbell sets - my gym has option 2 the one I am using. 35kg. Lol even I started to have doubts after you mentioned how easy it looks.
https://www.mifitness.co.za/product/pio-dumbbell-sets/

pc

Nah you're good, I saw the 35kgs on the DBs in the video. Good stuff man, you're definitely getting stronger, which has been a big weakness for awhile.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 19, 2017, 10:13:16 am
Sorry to ask, but are you sure they're 35kg DBs and not 35lb (15kg) DBs? Because that is absolutely staggering that you can do >1xBW for seven reps....I'm full squatting 120kgs 5x5 and could not do more than 20-25kg for seven reps/leg on BSS. I do them much wider than you too. You're also handling them like toys. If they're definitely 35kg DBs, bravo, I'm impressed.

I am 100% sure they are 35kg dumbells. But I also cannot do 120kg full squats with barbells. I also carry them (the dumbells) back with 2 hands each. But I am definitely not handling them like toys, especially towards the end. After I finish one leg I go straight to other leg and the last reps are a push but not grinding hard.

Note:
They are pio dumbell sets - my gym has option 2 the one I am using. 35kg. Lol even I started to have doubts after you mentioned how easy it looks.
https://www.mifitness.co.za/product/pio-dumbbell-sets/

pc

Nah you're good, I saw the 35kgs on the DBs in the video. Good stuff man, you're definitely getting stronger, which has been a big weakness for awhile.

Thanks. ye it has been a while, properly incorporating progressive overloading. doing 2 sets, 3 sets 5 reps and now to full 3 sets and 7 reps and if i don't make the last set i go light and complete the set.
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 19, 2017, 10:36:32 am
Date: 19/10/2017
Soreness: Quads are dead
BW: 63:3kg

Condition: Had quite a bit of time to do my session.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   Counter movement Jumps
      -40kg 3 x 5
   Bulgarian Split Squats
      -0kg x 5
      -20kg dumbells in each hand 1 x 4
      -35kg dumbells in each hand 2 x 7
      -25kg dumbells in each hand 1 x 7 (speed variation)
   Calf Raises
      -90kg 1 x 5
      -120kg 3 x 20
   Single Rep Squats
      -50kg 5 x 1
   Romanian Deadlifts
      -50kg 1 x 5
      -90kg 3 x 7

Cool down
   stretch

Comment
Man another tiring workout, after the BSS second set my quads were dead and the last rep of the second set was a slow ascent. Then finished it off with 25kg dumbells speed 7 reps each leg. Then completely dead. Did the calf raises feeling better in terms of lightheaded. Then I did a few sets of single rep squats just to get a feel for it, I attempted 70kg, which was not that bad but my legs were shaking and just dropped it on the safety pin. So I did 50kg instead. Much better. Finished off with RDL's, started to get a better feeling of how to do it. I better understand the straps, I used to tighten, but I find it if i wrap it around lose and use one hand to rotate the straps it gets tighter to the bar.

I recorded some videos for form check, as the RDL there was still some pain in the lower back when I did it, but I also felt a little in the hamstring and maybe in the glutes.

Single Rep Squats 50kg
They don't look full depth squats at parallel, seems a bit above. Unless I am mistake and it is full depth squat.
http://www.youtube.com/watch?v=J3ZU4Ofyf-E

Romanian Deadlift 90kg
I did 2 angles first is first set and second one is second set. The second set felt a little better. I did back angle to get view of my knee bend in the lift.
http://www.youtube.com/watch?v=3B82dLnGkv0

http://www.youtube.com/watch?v=xmRppkz3XVI

Also I mentioned about the difficulty of deadlifting with my left hand because of my small finger, which I did an ascii drawing of, but I decided to do a photo to get better idea of what I mean.

(http://oi63.tinypic.com/xkq15u.jpg)

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 22, 2017, 04:48:31 pm
Is my form ok in RDL and is the squat video full depth or no?
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on October 22, 2017, 07:38:42 pm
Is my form ok in RDL and is the squat video full depth or no?

For the squat, the bar tracks forward - looks like you are leaning forward to hit the pins rather than going straight down. Might be an ankle mobility thing.

RDL looks pretty good, the grip is not ideal but if that's what you're limited to then nbd (unless your wrists start to hurt).
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 23, 2017, 02:40:37 am
Is my form ok in RDL and is the squat video full depth or no?

For the squat, the bar tracks forward - looks like you are leaning forward to hit the pins rather than going straight down. Might be an ankle mobility thing.

RDL looks pretty good, the grip is not ideal but if that's what you're limited to then nbd (unless your wrists start to hurt).

+1, to put it differently you're sticking your butt out on the squats. think about sitting straight down between your feet, you don't want the bar to move forward or backward from your center of gravity (mid foot).
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 23, 2017, 07:42:41 am
Is my form ok in RDL and is the squat video full depth or no?

For the squat, the bar tracks forward - looks like you are leaning forward to hit the pins rather than going straight down. Might be an ankle mobility thing.

RDL looks pretty good, the grip is not ideal but if that's what you're limited to then nbd (unless your wrists start to hurt).

+1, to put it differently you're sticking your butt out on the squats. think about sitting straight down between your feet, you don't want the bar to move forward or backward from your center of gravity (mid foot).

Ok I see thanks.  :highfive:

Is my form ok in RDL and is the squat video full depth or no?

For the squat, the bar tracks forward - looks like you are leaning forward to hit the pins rather than going straight down. Might be an ankle mobility thing.

RDL looks pretty good, the grip is not ideal but if that's what you're limited to then nbd (unless your wrists start to hurt).

Ye it did track forward, prob is ankle mobility or because i am pushing my butt back this may be the reason. the RDL grip I use one underhand (left hand) and one overhand (right hand) but because of straps I may use both over hands. thanks.  :highfive:

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 24, 2017, 03:47:09 pm
Date: 24/10/2017
Soreness: quads, hamstring, calves  :headbang:
BW: 63.2 or 63.4 kg don't remember.

Condition: I had 1 1/2 hr, which was alright, but I almost always go over that and have to rush to my next place to be.

Warm up
    10 min walk to gym
    mobility and activation warm up

Workout
    Counter movement jumps
        - 3 x 5 @50kg
    Bulgarian Split Squats
        - 1 x 5 @0kg
        - 1 x 3 @2 x 20kg dumbells
        - 2 x 7 @2 x 35kg dumbells
        - 1 x 7 @2 x 25kg dumbells
     Calf Raises
         - 3 x 20 @120kg
     Progressive depth squats
         - 1 x 3 @Pin 9
         - 1 x 3 @Pin 10
         - 0 x 0 @Pin 11
     Romanian Deadlifts
         - 1 x 3 @Empty Bar
         - 2 x 7 @100kg
         - 1 x 7 @90kg

Cool down
    general isometric stretch (lower body)
    10 min walk back

Comment
It was an ok session, the BSS draining my energy, but also my right leg is weaker than my left leg, as on the second set I decided to do my right leg first and after I was tired but still managed to easily do my left leg unlike my normal way of left leg first easy then struggle towards end with right leg. So I can switch it and do all 3 sets with 35kg but the fatigue/draining of energy is unbelievable, but after that I can relax with the other workouts. The calf raise was ok. The progressive depth squats I decided to start again, but this time I used a queue where I should bend at the knees and the hips at the same unlike knee only on my first attempt then hip only in my second attempt. The RDL is getting better, feeling it in my hamstring, few fixes I had to do was that since I read you had to bend your knees slightly I used to bend it forward and that would affect my back then I read you just keep them loose and when you push your hips back let the knees bend to go further back and that works, I also tied my jumper around my waist as a belt, mental thing most prob as it does not do work of belt but having it there makes it more comfortable.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2017, 06:25:38 pm
Date: 26/10/2017
Soreness: quads, glutes
BW: 63.4kg

Condition: wet outside, took me 2hrs to complete this workout.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   Counter-movement jumps
       3 x 5 @50kg
   Bulgarian Split Squats
       1 x 5 each leg @0kg
       1 x 3 each leg @2 x 20kg dumbbells
       2 x 7 each leg @2 x 35kg dumbbells
       1 x 7 each leg @2 x 30kg dumbbells
   Calf Raises
       3 x 20 @120kg
   Partial Squats
       0 x 0 @60kg
       3 x 10,10,0 @50kg
   Romanian Deadlifts
       3 x 7 @100kg

Cool down
   stretches
   10 min walk back

Commentary
Another exhausting day of BSS, the weight for counter movement jumps are comfortable but will not increase the weight any more, the BSS a little easier than before as I started with right leg first then left. But tiring is still the same. The calf raises are so painful for my calves. The partial squats at the bottom was so hard, my quads were just dead for me to do anything with it. Then the RDL's comfortable and targeting the right muscle.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 28, 2017, 08:53:13 am
Date: 28/10/2017
Soreness: quads, calves
BW: 62.8kg

Condition: Very cold and mildly windy. Was wearing

Warm up
    40 min walk to track
    sprint and mobility drills

Workout
    6 x 50m sprints

Cool down
    stretches
    10 min walk back

Comment
It was very cold morning had to walk to the gym from a bit further away, didn't have a drive, so had a 40 min walk approx to track. It was cold and a bit windy. I wore a jumper, which was 700 grams, as with it on I weighed 63.5kg. So the runs felt nice but not extraordinarily fast but quite fast, probably my body has adjusted to the speed being normal speed. Then last 5th set I did run without jumper, it was awkward running, felt weak in my legs and towards end I was under-striding because of the wind possibly. So I added one more set without shirt to run and it felt average. The runs I did felt like I could accelerate a bit further, which is good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 31, 2017, 11:58:15 am
Date: 31/10/2017
Soreness: quads
BW: 63.4kg

Condition: Had 2 hours of workout time, which was plenty. I hate getting tired especially because my ear blocks up and my nose is already blocked cos of allergy and when I breath it sounds like i'm wearing a stethoscope and the other end is near my mouth and everytime I breath I can hear it loud or if I make any noise with my mouth it will be loud. But not deafening loud obiviously and it's annoying to recover in that situation. So I extend my receovery time a bit more.

Warm up
    10 min walk to gym
    activation and mobility drills and stretches

Workout
    Counter movement jumps
       3 x 5 @40kg
    Bulgarian Split squats
       1 x 5 each leg @0kg
       1 x 3 each leg @2 x 20kg dumbells in each hand
       3 x 7 each leg @2 x 35kg dumbells in each hand
    Calf raises
       1 x 5 @80kg
       3 x 20 @120kg
    Progressive depth squats
       1 x 3 @120kg pin 11
    Romanian Deadlift
       1 x 5 @80kg
       2 x 7 @110kg
       1 x 7 @90kg

Cool down
   stretch
   10 min walk back

Comment
It was a nice session able to do all 3 sets at 35kg more easily as I am starting with right leg first, but tiring is an issue especially with my nose being blocked and then my ears closing and opening because of misfiring of the valves at the end of the eustacian tube at the end of my ear at the back of my mouth. which is triggered through breathing. The Calf raises was slightly easy. The progressive depth squat using proper form was alright managed to hit those depths even though i heard small cracks but not worrying sounds, like a stretched out crack sound. The RDL was good felt it in my glutes. not going to buy weightlifting gloves as I have managed to use the straps properly for the RDL.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 01, 2017, 01:43:58 pm
Date: 31/10/2017
Soreness: quads
BW: 63.4kg

Condition: Had 2 hours of workout time, which was plenty. I hate getting tired especially because my ear blocks up and my nose is already blocked cos of allergy and when I breath it sounds like i'm wearing a stethoscope and the other end is near my mouth and everytime I breath I can hear it loud or if I make any noise with my mouth it will be loud. But not deafening loud obiviously and it's annoying to recover in that situation. So I extend my receovery time a bit more.

Warm up
    10 min walk to gym
    activation and mobility drills and stretches

Workout
    Counter movement jumps
       3 x 5 @40kg
    Bulgarian Split squats
       1 x 5 each leg @0kg
       1 x 3 each leg @2 x 20kg dumbells in each hand
       3 x 7 each leg @2 x 35kg dumbells in each hand
    Calf raises
       1 x 5 @80kg
       3 x 20 @120kg
    Progressive depth squats
       1 x 3 @120kg pin 11
    Romanian Deadlift
       1 x 5 @80kg
       2 x 7 @110kg
       1 x 7 @90kg

Cool down
   stretch
   10 min walk back

Comment
It was a nice session able to do all 3 sets at 35kg more easily as I am starting with right leg first, but tiring is an issue especially with my nose being blocked and then my ears closing and opening because of misfiring of the valves at the end of the eustacian tube at the end of my ear at the back of my mouth. which is triggered through breathing. The Calf raises was slightly easy. The progressive depth squat using proper form was alright managed to hit those depths even though i heard small cracks but not worrying sounds, like a stretched out crack sound. The RDL was good felt it in my glutes. not going to buy weightlifting gloves as I have managed to use the straps properly for the RDL.

damn i haven't had that stethoscope sound in my ear for many years, always hated that too, hadn't thought about it until I just saw your post. Because of my cold, my right ear has been blocking up alot lately.. definitely sucks, but would open up when I start running.

nose blockage + ear blockage = super sucks :/
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2017, 11:07:03 am
Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better

Condition: since yesterday had a slight cold, my throat a little sore and woke up the same and little sick feeling in the stomach, felt a little weak so decided to make it a moderate volume moderate intensity. arrived late so had 1 1/2hr to do workout, so doing moderate workout would be quick and match the time limit I have and then 15 minutes left of my session the staff said that the woman wanted early session, where only woman so I did 5 minutes of whatever I could and finished.

Warm up
   10 min walk to gym
   activation and mobility drills and stretches

Workout
   Counter movement squats
     - 3 x 5 @40kg
   Bulgarian Split Squats - When I do these, I don't rest between legs I switch straight over and start. Start with right and finish with left.
     - 1 x 5 each leg @0kg
     - 1 x 4 each leg @2 x 20kg dumbells
     - 1 x 3 each leg @2 x 40kg dumbells
     - 1 x 5 each leg @2 x 35kg dumbells
     - 1 x 7 each leg @2 x 30kg dumbells
     - Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.

     Calf Raises
         - 1 x 20 @80kg (quick movement no stopping at the top or the bottom)
         - 1 x 20 @120kg (same as above but a little slower)
         - 1 x 15 @140kg  (normal)
     Single Rep Squats
         - 4 x 0,1,1,1 @80kg
         - Note: I set pin at pin 14, failed, so I removed 30kg and squat it back up, then place 30kg back on, then squat down as far as I could as the hip pain was making it harder, then changed the pin to 13 as I find that at depth my thighs are parallel to the ground. So did 1 rep at the height but hip pain a little sore and making it difficult. I always forget what weight I did it last time.
       
      Romanian Deadlift
         - 1 x 7 @80kg
         - Note: I was given 5 minutes before I started RDL, so managed to do 1 set and also find that my hip would be painful when I did this, moderately painful, so did 1 set and finished.

Cool down
    stretch
    10 min walk back

Comment
So didn't feel that well so decided to do low reps and increase rep but reduce weights for the BSS, the counter movements was fine, the BSS at 40kg was comfortable struggle, not too difficult but little slower than the 35kg I recorded on video. Then without rest just catch my breath back and move on to the next weight down and increase rep until I finish 7 reps with 30kg. Strained my hip a bit. Calf raise I did same method, up the weight this time every set, single rep squats was difficult with hip but I managed to get some sets in, but a little above full depth. I need to go to 60kg next time. 40kg for partial squats. The RDL was alright, form was not an issue anymore. Had to increase water intake more cos of slight sickness. I then foam rolled my entire abductor, upper quads/front hip, hip flexor, hamstring and upper glutes circumference, each area at a time, 20 secs for each muscle. Total of 9 areas to foam roll at 20 seconds each.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 02, 2017, 02:19:47 pm
Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better

that pain sounds kind of weird.. be careful, and maybe back off a bit .. or rest more between your sets like you mentioned below, not sure why you aren't really resting but using 40kg db's for BSS heh!

also if it's legit pain, and not just fatigue pain/soreness pain, i wouldn't push through it.

pc!

Quote
     - Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2017, 06:19:01 pm
Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better

that pain sounds kind of weird.. be careful, and maybe back off a bit .. or rest more between your sets like you mentioned below, not sure why you aren't really resting but using 40kg db's for BSS heh!

also if it's legit pain, and not just fatigue pain/soreness pain, i wouldn't push through it.

pc!

Quote
     - Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.

Because I wasn't feeling that well I decided to do low reps and not take any rests as the next set is a lighter weight.

The pain is not a fatigue pain, after some foam rolling the pain is concentrated on the abductors and the hips. It's not really extremely painful for me to squat in it, I just stopped because doing that would stretch the muscle that is sore.

I usually always rest between sets all my exercise have been rests but today I wanted to go low intensity so I did 3 reps with 40kg dumbell and then do 5 reps with 35kg and then 7 reps with 30kg dumbell.

Right now i will apply some heat rub on it and just let it rest, this type of pain disappears of a few days rest, I know it's nothing serious. Just over worked it.
I should have rested, it was my thought that since I am going lower no point of resting as it will get easier the lighter I go.

pc.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 04, 2017, 01:57:30 pm
Date: 04/11/2017
Soreness: adductors
BW: 63.7kg

Condition: runny nose af, throat a bit flemmy, it had rained so track was kinda wet.  So I decided to do a light session. It was windy as well.

Warm up
    10 min walk to gym
    brief sprint and mobility drills (basically 1 sets instead of 2 of sprint drills)
   
Workout
    3 x 50m sprints

Cool down
    stretch
    10 min walk back

Comment
It was a light session and the track was wet so first run I did a low effort start and then increase up to maximal speed when upright, then did run 2 more times, the last run was more controlled and smoother transition. Also the pain has been singled to just the adductor, but during the run I didn't feel any pain, only when I walk I can feel it. Nose is sensitive. Didn't want to miss the session making it difficult on the next speed session to get my form back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 07, 2017, 11:30:42 am
Date: 07/11/2017
BW: 63.6kg
Soreness: before: none
                after: quads, hamstring

Condition: Wasn't feeling well about 4/10 sick, stomach, it was cold outside so wore my jumper, sore throat mild. So decided to low weight.

Warm up
    10 min walk to gym
    activation and mobility drills

Workout
    Counter Movement Jumps
        3 x 5 @30kg
    Bulgarian Split Squats
        1 x 4 each leg @0kg
        1 x 4 each leg @20kg dumbells in each hand
        3 x 7 each leg @30kg dumbells in each hand - def not light but moderate, not too heavy either. But still slight fatigue from it.
    Calf Raises
        3 x 20 @90kg - explosive accent, exaggerated slow descent.
    Progressive Depth Squats
        1 x 3 -Pin 10 @120kg
        1 x 3 -Pin 11 @120kg
    Romanian Deadlifts
        3 x 7 @80kg

Cool down
   stretches
   10 min walk back

Comment
Wasn't feeling that well, energy a little down, so decided on a light session, I was first thinking heavy but that would drain me out more quicker and would not help me when feeling a little ill. The BSS 30kg was alright, the progressive depth squats is coming comfortably with changed form. RDL just perfect form and feels right. Calf raises was easy so made it difficult by exaggerating the speed of going down slow and exploding up. Legs, Glutes worked out nicely.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 09, 2017, 05:50:18 pm
Date: 09/11/2017
Soreness: quads, glutes
BW: scale: "BATT" - meaning low battery
Aches/sprains: left hip flexor - minor strain - moderate pain when ascending from the squat, same problematic hip side.
Post Supplement: 1 scoop whey protein (Optimum nutrition gold standard), 1 little scoop of creatine using the spoon thing that came with it, 2 table spoons strawberry nesquick and 1 glass of milk. I usually do 1 1/2 scoops of protein but did less this time.

Condition: chest still feeling congested and slight sick feeling in the stomach, unnoticeable throat soreness, overall getting better.

Warm up
    10 min walk to gym
    activation and mobility drills

Workout
    dumbbell counter movement jumps
        - 3 x 5 @15kg dumbells in each hand
        - Note: racks were occupied so had to resort to this
    Bulgarian splits squats
        - 1 x 5 each leg @0kg
        - 1 x 3 each leg @20kg dumbells in each hand
        - 3 x 3 each leg @40kg dumbells in each hand
        - Note: wanted to end session with 40kg dumbbells not too much to get fatigued as that always raises the sickness feeling in the stomach
           some balance issues in terms of sideways but in terms of struggle it was a comfortable struggle, moderate speed rise.
     Calf raises
        - 3 x 20 @100kg
        - Note: Fast ascension and slow descent, painful for calves and near arch/ball of foot. Sickness level a little elevated 30%.
     Partial Squats at the bottom
        - 2 x 15 @40kg
        - Note: It was from this that I hurt my hip flexor, it's not a matter of how heavy the weight is but just putting the hip flexor in constant
          tension by going between full squat depth to a little above parallel. So will try empty bar and see if it still hurts my hip flexor if so I may
          have to abandon this exercise all together or just do bodyweight versions if not painful.
      Romanian Deadlift
         - 3 x 7 @90kg
         - Note: first set i did normally then I decided for second and third set is to lower the bar to shin slowly and then to explode the bar up
         using hip strength for all 7 reps, felt good and didn't irritate my hip flexor.

Cool down
    stretch
    powerplate treatment ;)
    10 min walk home
    thorough foam rolling of different areas of the hip flexor and glutes.

Comment
it was nice sunny day, which turned to rain later on, was feeling better than before, the workout was ok except for the hip strain from the partial squats, the RDL's was fun with the new way of doing it. calf raise was painful. Went home to foam roll my hips and tried to apply bandage as a support failed lol, then saw on youtube how to do it proper, which is similar to how to place bandage for ankle support. EDIT: previously my coach said that I most likely have a hip impingement that's why the pain before this incident.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 11, 2017, 12:58:58 pm
Date: 11/11/2017
Soreness: left flexor a little
BW: 64.1kg
Post Supplement: Water

Condition: Cold and wet outside, it had rained throat and stomach acting up again so did warm up inside the gym and did the sprint drills outside, wore jumper.

Warm up
    10 min walk to gym
    sprint and mobility drills

Workout
    3 x 50m sprints @75% intensity

Cool down
   stretch
   hip distraction band stretches - capsule, pigeon, hamstring, athleanx
   10 min walk back
   foam rolled hips, glutes

Comment
My hip was still feeling a little sore, especially when I forcefully bring my knee down from chest height. Was a little sick 2/10. I did warm ups and the a walk was a little painful for my left hips when bringing my high knee down, but as i progress to skip and run the less painful it was. Also every time before i run I stretch my knees up to my chest, do fast high knees once each leg and then at the start line do ankle hops, but this time I couldn't do max effort ankle hops as it would irritate my hips. So I also had to be careful of sprinting out max effort because of my hips, so I took care not to come out too strong but enough to try and get a smooth transition and one thing that helps is to think coming out of the block diagonally rather than straight up or straight forward. So did some comfortable runs. Then after I did some hip distraction band stretches, which I read is effective only once it has been stretched out and loose, which the runs did. It felt good after and then I went home to foam roll it. Pain still there a little but wasn't expecting instant relief.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 14, 2017, 11:28:53 am
Date: 14/11/2017
Soreness: back little
BW: (scale was switched to stones measurement): 10'01 = 63.9kg
Aches/Sprains: left hip flexor  :uhhhfacepalm:

Condition: It was alright, little sore throat. Worst Session ever.

Post Supplement: 1 1/2 scoops of whey protein, 1 1/2 glass of milk, 1 scoop of creatine (5g), 3 spoon of strawberry nesquick powder.

Warm up
    10 min walk to gym
    Activation and mobility drills
    band distraction for hip impingement

Workout
    Squat Jumps
       - 3 x 5 @20kg
    Squats (1/4, 1/3, 1/2, 3/5)
       - 1 x 7 @ pin 11 @120kg
       - 1 x 5 @ pin 12 @100kg
       - 1 x 1 @ pin 13 @80kg
     Calf Raises
       - 2 x 20 @120kg

Cool down
    mckenzie method back stretch arm stretched fully out
    stretch
    band distractions
    10 min walk
    foam rolling - quad was super sore

Comment
It was such as shitty session, I was thinking that pin 11 was half squat but still far from it. I will upload the entire squat session but the deeper I set the pin the more forward the bar was travelling. On 120kg it was ok some hiccups, then on to pin 12 at 100kg, still not deep enough to be considered a half squat and you can see the bar moving forward and then on pin 13 I guess depth wise is fine for half squat but form was so shit, my left hip flexor pain was aggitated so did only 1 and bar moves even more forward. I think because of my hip impingement that the bar is moving forward and that's why I am not able to go straight down. All i know the form was bad for most of it. So my morale was down and did calf raises and just finshed there. the 120kg pin 11 will act as my progressive depth squat. so yeh.

Video: I added text to show which weight and which pin.
http://www.youtube.com/watch?v=SPIo0eclKXs
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 15, 2017, 05:19:29 am
Depths are good. Pin 11 ( 120kg ) is pretty good for partial squats already imho. Rise speed is great too. But the bar is too heavy, your form breaks down very bad ( and even dangerously ) at the very last part. It looks more like you are dumping the bar, like failing the eccentric and then doing just a concentric pin squat. Last rep @100kg made me hurt.
If i were you, i would lower the weights and focus on not losing form. So ok, do this pin-lowering-progression. But go down 20kg. Yes, 20kg, this is what it looks to me, because even with 80kg you still lost your form bad at the end. So stick with the routine but use 100-80-60 kg and then slowly but steady progressively overload it.
Just my 2 cents, props for often posting form videos, what comes next (like this message now ) is not criticism but constructive critique and advice, the only goal is to get the best out of your training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on November 15, 2017, 05:41:41 am
^^Yep. Also, it really does look like you're almost trying to hit the pins purposefully and this is causing you to round the back to achieve that. Do you have to use the pins? Why not just squat to a comfortable depth, sit back evenly on the midfoot/heel, bar straight up and down, glutes begin the upward motion. That's what you should be using video analysis for.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 15, 2017, 06:33:52 am
Thanks for the advice.

@vag: When I go lower, my legs become weaker that it feels like i'm dumping it but since I can't go any lower, that when I do go lower it becomes too heavy and it falls on the pin. Then I have to use my strength to bring it back up. The weight doesn't feel heavy only when I get to those depths. Will try 20kg on the bar thanks.

@acole: that is true, if I go low and it starts to become difficult I try and reach the pins. I don't have to use pins but my comfortable depth is not very deep. Without weight I can squat down comfortably and properly as hand is infront, but when it is above my shoulders, it becomes difficult to get good form.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 16, 2017, 05:03:19 am
What i do is what acole said. Keep form tight and solid, go down to the maximum depth that i feel 'comfortable' with, reverse there. If the bar is too heavy, so it makes your(my) target depth non-achievable, then you(I) have no business using that weight, simple as that. It is pointless anyway going lower than there, you can see in your video that your legs stop moving/contributing, after that depth both eccentric and concentric are some kind of goodmorning and deadlift hybrid, ugly and dangerous as fuck. So even if you have the pins, make sure you reach them in good tight form. A good rule of thumb for half squat load is to use around 110% of your 1RM of deep squat. So to do 120kg half squats for reps you should be able to do a good solid full squat rep @105-110kg.
:lololol:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 16, 2017, 10:18:21 am
What i do is what acole said. Keep form tight and solid, go down to the maximum depth that i feel 'comfortable' with, reverse there. If the bar is too heavy, so it makes your(my) target depth non-achievable, then you(I) have no business using that weight, simple as that. It is pointless anyway going lower than there, you can see in your video that your legs stop moving/contributing, after that depth both eccentric and concentric are some kind of goodmorning and deadlift hybrid, ugly and dangerous as fuck. So even if you have the pins, make sure you reach them in good tight form. A good rule of thumb for half squat load is to use around 110% of your 1RM of deep squat. So to do 120kg half squats for reps you should be able to do a good solid full squat rep @105-110kg.
:lololol:

Wow thanks for the advice, especially the numbers at the end. Puts into perspective.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 16, 2017, 10:34:19 am
Date: 16/11/2017
Soreness: quads
BW: 10st 1lbs
Injury/Sprain: Left Hip flexor

Post Supplement: Just water

Condition: Didn't expect to do a full on workout, just to get get comfortable with squatting depth without irritating my hip flexor, which is officially sprained and I have wrapped it with bandage for support.

Warm up
   10 min walk to gym
   activation and mobility stretches and drills
   band distraction drills - side and front

Workout
   Squat Jumps
     2 x 5 @30kg - tried to minimize pain to the hips

   Empty bar squats
     20kg - practicing depth and form - I was able to go down but slight irritation of hip, but managed to figure out depth and cues.
     
    Lunges - step forward with high knee then lunge down then up and push back up
      2 x 5 @20kg dumbbellsin each hand.
   
    RDL superset with calf raises - deadlift then go onto your toes.
       2 x 7 @20kg

Cool down
    stretches
    band distraction
    powerplate
    10 min walk home
    foam roll hips, glutes
    mckenzie back stretch

Comment
It was just a session to get my form in place and used empty bar to get form right, did lunges to replace absence of not doing any squats that session. RDL superset with calf raise, a bit like when people practicing the power cleans, they go through deadlift, extension and the shrug, the rdl i did was that minus the shrug. Hopefully I have got the form down and now just have to get it consistent with weight. Now I have to let my hip heal up. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 18, 2017, 11:16:53 am
Date: 18/11/2017
Soreness: quads, hips, glutes
BW: 64.5kg
Injuries: light left hip flexor

Condition: It was raining and it was cold and a little windy that it was hard to detect which way was the wind blowing if there was any. But used the direction the rain was falling as indicator as I don't like rain against my face when I run. Waking up always feeling terrible until I get ready and go it gets better throughout the day.

Warm up
   10 min walk to gym
    indoor stretches and mobility drills
    band distractions
    sprint drills outside

Workout
    3 x 50m sprints @80% intensity

Cool down
   stretches
   10 min walk back

Comment
It was raining and awful day, misty spray type of rain. The band distractions make my heel feel better when I was doing the sprint drills; A walk, I was anticipating pain in my left hip flexor a little but nothing just little niggle/movement in that area, then the sprints felt good, I was also anticipating hip pain near start and end but just niggle/little irritation without pain, but after finishing I went back, my hips feeling worn out, but not injured, which is a good sign that the hip injury is hopefully coming to an end soon. Didn't want to aggravate the hips further by running hard and a lot so did 3. Just did foam rolling on my quads, so sore near mid area.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 21, 2017, 04:06:31 pm
Date: 21/11/2017
Soreness: left hip still sticking its head in  :rant:
BW: 64.1kg
Injury/Aches: Left hip

Condition: it was a nice day to go light and try and get my squat form right, didn't bother with calf raises as it is not something I am worried about. I will keep recording and analyzing till I get it right like my RDL. My left hip injury sprain taking a beating and coming out sore.

Warm up
    10 min walk to gym
    activation and mobility drills/stretches
    band distraction for hip impingement

Workout
    Squat Jumps
       3 x 5 @25kg
    Partial Squats
       1 x 5 @ 60kg
       1 x 4 @ 80kg
       1 x 1,0 @100kg - failed at last rep
    Single rep squats
       1 x 3 @ 40kg
       3 x 1 @ 60kg
     RDL + calf raise superset
       1 x 7 @ 80kg

Cool down
    stretch
    powerplate
    10 min walk back
    foam roll hip flexor (front main sore point and sides)
    mckenzie stretches

Comment
It was a nice comfortable light session/ experimental session, I am having too much of these need to end it quick, don't want to be stuck till bss phase. I recorded myself and slightly less forward movement of the bar, but still need improvement. failed on the 100kg partial squats testing out on the second rep, once it lands on the pin a little difficult to get it off the pin. But not a problem. Also when I did the 1 rep squats, minor pains when doing the squats but once finished my hip flexor just full on painful, but when doing the squats very little pain. Interesting. Also when I did the full depth squats I realize that once i get full depth my hamstring touches my calves and it feels like atg, but its not as I see in the video, so I have an idea what a full depth feels like and it doesn't touch the pin.

Video, meh.
http://www.youtube.com/watch?v=51u2k9WNnxM
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 22, 2017, 12:06:07 am

BW: scale: "BATT" - meaning low battery


 :P :P :P :P :P :P :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 22, 2017, 12:07:54 am
also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 22, 2017, 05:14:18 am
also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

will do, thanks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 23, 2017, 02:01:22 pm
Date: 23/11/2017
soreness: left hip
BW: 63.8kg
Injuries/sprains: hips less than before

Condition: Went there a little later than would have liked but managed to get a good session in. The night before I wasn't feeling well and didn't want to wake up like that so drank a teaspoon of black seed oil, which I felt better in the morning. The pinch is felt in the front part of the hips.

Warm up
   10 min walk to gym
   activation and mobility drills - single leg glute bridge
   band distraction stretches

Workout
   Jump Squats
      3 x 5 @ 25kg
   Partial Squats
      1 x 3 @25kg
      1 x 4 @40kg
      1 x 4 @80kg
      1 x 3 @100kg - did 3 reps but form was not good as lbss mentioned of letting the bar rest on the pin causing my hips to slide back so
                             decided to go lighter and also I can hear slight compression sort of noise in my back, not paiin just like when you twist your
                             back to stretch it then you hear that noise, that noise I heard when ascending from the bottom position of the squat, but
                             that stopped after few reps.
      3 x 4,5,5 @90kg - this is the perfect heavy weight for me to start at
   Progressive depth squats
      1 x 0 @pin 12 @120kg - which was obviously going to happen given the form change, but can do pin 11 quite comfortably so this is next
   RDL calf raise - deadlift and then go on to toes straight away.
      3 x 7 @80kg

Cool down
   stretches
   slight band distraction
   30 min walk back - no lift back so had to walk a bit like I used to do.
   foam roll
   back stretch

Comment
So hopefully enough of experimental stage and hips didn't feel that much bothered with the squats only after the session they were sore, so that was good. decided to try and widen my stance a little more than shoulders width but not too much to place tension on my hips. Good session. will record my session Tuesday of what my comfortable squat form looks like.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 25, 2017, 01:20:33 pm
Date: 25/11/2017
Soreness: hips and glutes
BW: 63.1kg

Condition: It was windy and cold, some ice around the bend of the tracks. Group using track so I would take turns for them to finish their run, then I would run.

Warm up
   40 min walk to gym
   activation and mobility drills
   band distraction exercise
   sprint drills

Workout
   5 x 50m sprints @8-10 min rest between
   2 x 10 arm swings each arm @5kg dumbbells in each hand

Cool down
   stretch
   minimum band distraction
   kettle bell hip/abductor massage
   got home
   foam rolling
   back stretch

Comment
It was an alright session, the hip distraction only did so much, the sprint drills felt good and the runs felt nice and fast. It was very cold so I ran in my jumper and would put my coat on in between runs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 28, 2017, 12:36:07 pm
Date: 28/11/2017
Soreness: hips
BW: 63.4kg
Injury/Sprains: left hip flexor

Condition: Cold and windy but also sunshine, so when inside the gym you don't get the cold wind just hot sun shining in and it was kinda too hot or maybe it was my cold that was making it hotter then it was.

Post Supplement: 1 1/2 scoops whey protein mixed with 1 1/2 glass of milk with 3 tbsp of strawberry nesquick.

Warm up
    10 min walk to gym
    activation and mobility drills
    band distractions
    Illiopsoas stretch (which is usually part of activation drill but did it after)

Workout
    Jump squats
         - 3 x 5 @empty bar (20kg)
    Partial Squats
        - 1 x 4 @empty bar (20kg)
        - 1 x 4 @40kg
        - 1 x 3 @80kg
        - 3 x 7 @90kg
    Calf raises
        - 1 x 5 @80kg
        - 3 x 20 @120kg
    Partial squats at the bottom
        - 1 x 0 @empty bar (20kg
        - 3 x 15 @bw arms crossed in front like in the other front squat stance
     RDL
       - 2 x 7 @100kg
       - 1 x 7 with calf raise after lifting the bar @80kg

Cool down
    general static stretch
    power plate vibration
    10 min walk back
    foam roll both hips, quads, glutes, IT bands
   
Comment
It was a very satisfying workout where I can finally start my session properly and being happy with my squat form. The squat felt good and comfortable not too tough. The jump squats were ok. The calf raise were easy comfortable. The partial squats at the bottom was a bother. I attempted with empty bar and as soon as I went just into full depth there is constant sharp pain in my hips, so I placed bar back and attempted body weight with hands placed on imaginary bar, that also caused pain on my hips so I just did it with my arms crossed in front of my body like the one of the front squat stance. Did RDL which nice and comfortable and ended the session nicely.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 28, 2017, 02:15:28 pm
also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

x2 definitely. that's what i was about to comment.

still see some improvement though, especially on the last depth check, compared to what I remember. Looks like "1 pin setting" too deep, seems like you force the depth a little too much as you get there, and lose your base.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 28, 2017, 03:35:55 pm
also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

x2 definitely. that's what i was about to comment.

still see some improvement though, especially on the last depth check, compared to what I remember. Looks like "1 pin setting" too deep, seems like you force the depth a little too much as you get there, and lose your base.

if you are referring to the 1 rep squats at 60kg, you are right the pin is set 1 pin too deep, but I don't know if you noticed, but I never did touch the pins, I was actually just keeping low for safety but low enough so the bar doesn't touch but it seems it did get close. But thanks for the feedback hopefully my form has progressed more than that now. when I get my last video of my session doing the 1 reps if it doesn't hurt my hips.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on November 28, 2017, 07:36:33 pm
Repeating a previous comment I made to just stop using the pins. They're causing more issues than they're fixing. At least stop using 100kgs+ for the sake of your lower back.

Personally, I'd even be more radical at this stage and just get out of the squat rack for now, master the air squat and goblet squat (https://www.youtube.com/watch?v=MeIiIdhvXT4) first for a week or so. Just from looking at that full depth 60kg squat, you still seem to lack ankle mobility as you still wobble forward near the bottom. Goblets are good for that as you have a counter-weight at the front and you can sit back more comfortably. Once you get good at those, get back in the rack with 40kgs, no pins and go from there. Give yourself a great base for progressing very quickly. The strength is there, just not the technique yet, and you'll be better served going back to basics for a bit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 29, 2017, 07:43:10 am
Repeating a previous comment I made to just stop using the pins. They're causing more issues than they're fixing. At least stop using 100kgs+ for the sake of your lower back.

Personally, I'd even be more radical at this stage and just get out of the squat rack for now, master the air squat and goblet squat (https://www.youtube.com/watch?v=MeIiIdhvXT4) first for a week or so. Just from looking at that full depth 60kg squat, you still seem to lack ankle mobility as you still wobble forward near the bottom. Goblets are good for that as you have a counter-weight at the front and you can sit back more comfortably. Once you get good at those, get back in the rack with 40kgs, no pins and go from there. Give yourself a great base for progressing very quickly. The strength is there, just not the technique yet, and you'll be better served going back to basics for a bit.

Let me do one final session and record it and if you see my form is still bad, I will do what you said about the goblet squats.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 30, 2017, 02:33:33 am
Learn from the master!

http://www.youtube.com/watch?v=vSmq5IopKuo

http://www.youtube.com/watch?v=1jfQjGgtGw0

See how tight his form is , even at the last fatigued reps of the set of 45 (  :o :o :o )
See how he uses the pins. Tough and go.
See how he instantly decides to dump the 425. I bet he could pull it off with some form deterioration. But he doesn't.
Your pin squats have to get that solid, use a weight that allows that!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2017, 01:04:02 pm
Learn from the master!

See how tight his form is , even at the last fatigued reps of the set of 45 (  :o :o :o )
See how he uses the pins. Tough and go.
See how he instantly decides to dump the 425. I bet he could pull it off with some form deterioration. But he doesn't.
Your pin squats have to get that solid, use a weight that allows that!

I am not worthy. I did some today and I'm quite satisfied (underlined quite to put emphasis on that to show little rather than a lot)
with my form.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2017, 01:17:17 pm
Date: 30/11/2017
Soreness: back moderate
BW: 63.4kg
Injury/Sprain: Left hip flexor

Condition: Cold and windy. I always seem to wake up with lower back pain, i sleep on those foldable beds with those cushion like mattress on top. Also wanted to mention that with my squats I saw that you had to keep the elbows tight besides you so in my full squats you see I try hard to do that but then I saw adarq's elbows faced diagonally backwards, which makes me feel  :uhhhfacepalm: I should have left my elbows in a comfortable position rather than forced. I did this with all my squats today. So many cues to think through when squatting that I forget a lot of them. So I stick to breath in and tense abs and just squat down with natural forward lean with chest up.

Warm up
    10 min walk to gym
    power plate
    activation and mobility drills
    band distraction
    back stretch - using squat with one hand in the air and other on ground and lying flat on floor which didn't workout as I needed a light stick)
    anterior tilt seated hamstring stretch

Workout
    Squat jumps
      - 3 x 5 @20kg (no plates)
    Full Squats
       - 1 x 3 @20kg (no plates)
       - 2 x 2 @60kg (20kg plates)
    Pin Squats
       - 1 x 4 @20kg (no plates)
       - 1 x 4 @50kg (15kg plates)
       - 3 x 7,5,7 @90kg (+20kg plates to above)
       - Note: In video in one of the sets I lose balance when going up but nothing serious, on 2nd set on 6th rep I went down slowly and that was downfall of me as I was to weak to get up and failed but on 3rd set it went well. form was alright for me.
     Progressive depth Squats
       - 1 x 0 @120kg (20+15+15kg plates) @pin 12
       - Note: I decided to just try and control the descent as slowly as possibly, like doing negative squats get my body used to it before I make serious attempts at trying to lift it at that depth.
     
      Romanian Deadlift
         - 1 x 7 @100kg

Cool down
   stretch
   10 min walk
   back stretch
   foam rolls

Comment
It was a squat loaded session, I added the full squats just to record the form, which is not that good. But the partial squats I am a little pleased with them, tight and controlled. But that took up most of the session that I only had time to do 1 rep of RDL's.

Video - Discretion is advised (included the failed sets, but I didn't compromised myself to lift even when I have failed.

http://www.youtube.com/watch?v=uH_5KyVUf_c
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on December 01, 2017, 06:50:53 am

I am not worthy. I did some today and I'm quite satisfied (underlined quite to put emphasis on that to show little rather than a lot)
with my form.
 

Oh shut up, it is just squats and other things we do for a hobby, worthiness has no place in those chats!  ;)
Your problem is not worthiness, you problem imho is greed/impatience  and ego-lifting.

Those new squats look much, MUCH better. The only problem i see is the aforementioned,  that you still use more weight than you can handle.

My suggestion, again: Go down to 50kg for fulls and 70kg for halves. Forget the weight, this is not a high school contest. Think about it, if you add 2,5 kg every 2 weeks, in 6 months you will be doing 80kg full squats and 100kg halves in perfect form.
Hope it helps, would like to see what other people think too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 01, 2017, 03:59:58 pm

I am not worthy. I did some today and I'm quite satisfied (underlined quite to put emphasis on that to show little rather than a lot)
with my form.
 

Oh shut up, it is just squats and other things we do for a hobby, worthiness has no place in those chats!  ;)
Your problem is not worthiness, you problem imho is greed/impatience  and ego-lifting.

Those new squats look much, MUCH better. The only problem i see is the aforementioned,  that you still use more weight than you can handle.
  • The 60kg deep one looks like forcing you to be too tight. One would say the limiting factor for depth is your mobility/flexibility. And it does look like that, but personally i would bet it comes from the fact that you are trying to force a tight form with a weight you can't.
  • Halves are really good actually, but they are still too heavy. Much wobbling, no control on descent, almost fell back, much form breaking at later reps etc.

My suggestion, again: Go down to 50kg for fulls and 70kg for halves. Forget the weight, this is not a high school contest. Think about it, if you add 2,5 kg every 2 weeks, in 6 months you will be doing 80kg full squats and 100kg halves in perfect form.
Hope it helps, would like to see what other people think too.

lol thanks for the advice. But I won't be doing the full squats. It always irritates my hips that's why my coach chose that height of doing partials. But when I do the single rep squats I can do that and start from 50kg. But even without any weight just the empty bar my form still is wobbly when I do full squats. Got any good mobility drills I can do.

As for the half squats, 90kg is not really heavy. The weight was comfortable. When I go down very slowly that's when problems but when I just go normal speed it's quite controlled. The step back was a little mistake on my focus.

I follow a 4 week cycle for 2 phases, one is squats and other is BSS. I will do some goblet squats as warm ups to fix my form and some good mobility drills also to fix my form.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2017, 12:26:49 pm
Date: 02/12/2017
Soreness: hips a little
bw: 64.4kg (with jumper on)
Injury/sprain: left hip flexor

Condition: Just cold with minimal wind. So ran in my jumper like always. Did my warm ups inside. Did sprint drills outdoor. Also later on today I tested my ankle mobility stand 5 inches approx away from wall, go into lunge and then try and move knee forward to touch the wall, which I could do with ease. So it must be another sort of mobility problem.

warm up
    10 min walk to gym
    activation and mobility drills
    band distractions
    squat thoracic stretch
    sprint drills

Workout
    3 x 50m sprints @90% intensity - it started to rain just before the 3rd set and decided to stop to avoid aggravating my hip, if my hips feel good then I continue.

Cool down
    stretch
    10 min walk back
    foam roll
    back stretch

Comment
It was very cold outside, 2 degrees. So did warm ups in coat and then ran with jumper on. Hips was becoming slightly sore after every sprint. Wanted to test my ankle mobility today, which was showing that my ankle was in good order. Tested my hip mobility also where you lie down and bring one knee to chest while trying to keep the other leg flat, which the right leg was fine, the left leg was also fine when I locked my right knee straight leg. But if done in relaxed state my right leg rotates outwards for some reason but slightly. can't keep it facing up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2017, 01:56:37 pm
Mobility Test: I spoke with my coach who is happy the way my squat is but suggested I do some calf stretches as the problem is tight calves why my heel comes off the floor and therefore tilting forward.

Note to myself:
Hip distractions: push knee forward down with band to the side on all 4s, then bring that knee up in to lunge position sort of and lean forward pushing forward and down then move knees while leaning forward in and out rotation 10 times 30 secs. then after push knees out and hold while still pushing forward.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 07, 2017, 12:01:06 pm
No workouts this week, I had to attend an assessment centre, god willing, I get the position.

Will probably do some mobility work for my squats and do some running on saturday.

Note to self:

Back mobility - on all 3s, one hand over other stretched in front then you sit back keeping arm straight and head between your arms and stretch, same as previous but place hands on foam roller with hands facing up stretch  hold hand behind back and keep arm straight pull towards the ceiling while lowering your upper body. hold stick wide and bring forward and back and rotate around upper body while holding with two hands. lie on side, place top on foam roller and arms together straight in front then you move the top arm up and towards the back and hold then bring back. place upper back on peanut (2 tennis balls) and raise upper back up and down, then move peanut a little lower and do same up to mid back. same with foam roller, don't let lower back move keep core braced.

stand in small squat, knees slight bent with band tied to pole behind you grab with one hand, brace core and then raise arm in front without hyper extending your back.

ankle mobility - calf stretches, knee over ankle press

hip mobility - open hips out with kelly starret hip mobility work, band distraction, deep squat with knees pushed wide.

hamstring stretch while in anterior tilt.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 07, 2017, 12:22:19 pm
good luck with the gig
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 08, 2017, 09:21:32 am
good luck with the gig

Thanks.  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 10, 2017, 10:19:51 am
No workouts this week. Focussed on getting mobile and flexible for my squat, which has been going well, I can squat with hands over shoulder without hip flexibility issue. Only need to address is my back when I squat down body weight with hands over shoulder my mid back being stretched and a little rounded, which I try and fight against and is a little sore after. So will need to improve back mobility.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 11, 2017, 09:28:31 am
Took rest all of last week, but didn't stay idle mainly practiced on getting mobile for my squats.

Today:

Back Squat (BW)

Mobility work for calves, back, hips
foam rolling calves, hamstring, adductors, quads (super sore near the top outer area)  Hips, glutes

Practice some more back squats just body weight, feeling much better, understanding the lean because of my long femur length and back mobility work has almost eliminated the tight back and tight hips with my squats.

Now back to using weights and seeing how that goes, I don't have bands to do band distractions so will have to wait to get back in the gym to do those, but squat mobility going well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Coges on December 11, 2017, 05:23:16 pm
Practice some more back squats just body weight, feeling much better, understanding the lean because of my long femur length and back mobility work has almost eliminated the tight back and tight hips with my squats.

I did this exact same thing before squatting yesterday and it helped so much. Just to get that foot position and lean right makes an enormous difference.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 12, 2017, 02:06:05 pm
Date: 12/12/2017
Soreness: hip during squats but gone after relaxed
BW: didn't measure
Injury/Sprain: Left hip

Condition: It had snowed on sunday and on monday so entire track covered in snow, also I had to walk to the gym 45 mins. Last 10 mins through snow which was a little deeper then ankle height. Same on the way back.

Warm up
   45 min walk to gym
   calf stretch
   squat warm up
      - toe rotation
      - hip flexor stretch, hip opening
      - thoracic spine mobility/extension/rotation
      - deep squat holding a 10kg plate, then using elbows to push knees over toes
      - glute contraction work at deep squat position.
      - band walks and side band kicks
   Hip distraction work
   
Workout
    Full Squat
       - 1 x 3 @20kg
       - 3 x 3 @60kg
    RDL
      - 2 x 7 @60kg

Cool down
   stretch
   45 min walk back

Comment
It was cold day and had to go to the gym in the evening due to circumstances, snow ankle+ deep. I had only 45 mins for workout as I had to walk back. I did the warm ups which took 10-15 mins. Then started the squats empty bar, which felt good and when I put on the weights it was comfortable struggle but my hip was paining when I did it, the reason for doing partial squats instead, but this Thursday I will do full squats again just to capture it on video. RDL was rushed and didn't have enough time for proper stretch, only stretched quads, which I will have to avoid again due to hip pain. Then first 10 min walk back was in the snow so, you have some resistance walk right there lol. Before getting on clean path back.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2017, 01:53:42 pm
Date: 14/12/2017
Soreness: hip flexor, chest a little
BW: 63.6kg
Injury/Sprain: left hip flexor

Condition: Still some snow outside, had 1hr 15min to do my workout. Decided to try and get my squat form correct.

Warm up
    ankle rotations
    calf stretch
    anterior tilt seated hamstring stretch
    single leg glute bridges
    standing hip flexor stretch hold
    hip flexor stretch and openers
    back mobility work
    band distraction work
    crosses legged iliopsoas stretch
    deep squat with plate in front mobility - ankle, glute

Workout
    Full Squats - attempts
       - 1 x 3 @20kg (empty bar)
       - 5 x 3/4 @50kg
    Bench Press
       - 1 x 5 @empty bar
       - 1 x 1 @50kg
       - 3 x 5 @40kg

Cool down
   limited stretching
   10 min walk back

Comment
It was moderately painful during the squats, the warm up was normal as usual. But I don't expect it to remove the pain from my hip cos I already sprained it. I aimed at trying to get my form proper with weights. I recorded it. every time I was not happy I did it again and recorded again, this lasted 5 times before I stopped even though I still was not happy and time was running out. Then I did the bench press lol to see where I am at, not going to do that any time soon but maybe in the future.

Cues I go through: brace core, squeeze glutes (little difficulty in squeezing glutes without my quads rotating outwards), bring hip back little and then down. keeping chest up. But amount of lean and foot width was up for experimentation. Last 2 sets I changed foot to shoulder width while before it was a little wider. My form still not looking good. I think maybe it's because the shape of my shoes, which is curved causing a rocking in my squat possibly.

Here is the video. Still not happy as I have vag's squat in my mind as the form I want to reach.  :ibsquatting:

http://www.youtube.com/watch?v=VbJ7GXpyBdQ
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 15, 2017, 06:16:38 pm
Massaging my hip flexor by using a tennis ball as a deep tissue foam roller when it's sprained is not a good idea. Just further sprains it lol.

There is a misunderstanding that all muscular pain are the same so you foam roll or stretch it but wrong.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 16, 2017, 10:56:54 am
Date: 16/12/2017
Soreness: left hip flexor
BW: 10'02.28 (10st 02lb) - people changing the unit of the scale
Injury/Sprain: left hip flexor a little more sore - bandaged it for support

Condition: cold, some snow around, especially on the track the back straight and the 200m start curve covered with snow patches. the area around it like the hills fully covered in snow, the home straight was clean and the bend after.

Warm up
    ankle mobility
    anterior tilt hamstring stretch - these are really painful on the hamstring
    standing knee to chest hold without hands 20sec each leg
    single leg glute bridge
    band distraction - side, back and hamstring
    leg swings
    ovh lunge walks empty bar 6 steps - help with neutral/tall running
    sprint drills

Workout
    Sub ME Sprints 50m @80% 1 x 1
   
    Front Squats
      - empty bar x 3 reps
      - 2 x 5 @30kg - damn sore wrists
   
    Back Squats
       - 2 x 5 @30kg

Cool down
   hamstring, calves stretch
   posterior chain power plate vibration aiming for hips
   10 min walk back
   bandaged my hip flexors

Comment
It was cold day and when I arrived I was expecting the track to be unsafe to use, but saw people training on it and the home straight was clear of ice so it was good I brought my running shoes. I did the warm ups inside then did the sprint drills outside. They felt ok didn't notice pain. As soon as I did my first run every time my left leg cycles (comes up and then back to the ground - my hip flexor was just paining) which was affecting my concentration and effort. So did only 1 reps and did some front squats to help with my back squats, which is effective. Bandaged my hip flexors. Back to pin squats and BSS until it recovers.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 16, 2017, 11:22:40 am
Date: 14/12/2017
Soreness: hip flexor, chest a little
BW: 63.6kg
Injury/Sprain: left hip flexor

Condition: Still some snow outside, had 1hr 15min to do my workout. Decided to try and get my squat form correct.

Warm up
    ankle rotations
    calf stretch
    anterior tilt seated hamstring stretch
    single leg glute bridges
    standing hip flexor stretch hold
    hip flexor stretch and openers
    back mobility work
    band distraction work
    crosses legged iliopsoas stretch
    deep squat with plate in front mobility - ankle, glute

Workout
    Full Squats - attempts
       - 1 x 3 @20kg (empty bar)
       - 5 x 3/4 @50kg
    Bench Press
       - 1 x 5 @empty bar
       - 1 x 1 @50kg
       - 3 x 5 @40kg

Cool down
   limited stretching
   10 min walk back

Comment
It was moderately painful during the squats, the warm up was normal as usual. But I don't expect it to remove the pain from my hip cos I already sprained it. I aimed at trying to get my form proper with weights. I recorded it. every time I was not happy I did it again and recorded again, this lasted 5 times before I stopped even though I still was not happy and time was running out. Then I did the bench press lol to see where I am at, not going to do that any time soon but maybe in the future.

Cues I go through: brace core, squeeze glutes (little difficulty in squeezing glutes without my quads rotating outwards), bring hip back little and then down. keeping chest up. But amount of lean and foot width was up for experimentation. Last 2 sets I changed foot to shoulder width while before it was a little wider. My form still not looking good. I think maybe it's because the shape of my shoes, which is curved causing a rocking in my squat possibly.

Here is the video. Still not happy as I have vag's squat in my mind as the form I want to reach.  :ibsquatting:

http://www.youtube.com/watch?v=VbJ7GXpyBdQ

looking so much better, great vid.

about the shoes: yup that was the first thing I noticed .. they are definitely causing you to rock and not be able to apply force through the whole foot. It's probably ok for light squats but, not so much for heavy/serious sets.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 16, 2017, 11:26:09 am
also another reply on previous page ^^

Massaging my hip flexor by using a tennis ball as a deep tissue foam roller when it's sprained is not a good idea. Just further sprains it lol.

There is a misunderstanding that all muscular pain are the same so you foam roll or stretch it but wrong.

it took me a long time to truly figure that out .. so hard to simply "not mess" with something when it's hurting/signaling issues to you. Been trying not to stretch/massage things that are bugging me lately etc, definitely feels safer to not mess with it than to mess w/ it. Messing with it can work, but most often (in my experience) it doesn't and can cause further aches/weird stuff.

Historically, i've made things way worse by messing with them after injury/strain/pain etc.

I'm trying to adopt the "JUST LEAVE IT ALONE" mindset. :ninja:

heal up man! eat good, drink plenty of water, and try not to mess with it much!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 16, 2017, 12:23:33 pm
also another reply on previous page ^^


thanks for that, I prob wouldn't have seen it until maybe some time later when I am randomly looking at my previous post. I just go to the last page. thanks for the advice on the squats.


Massaging my hip flexor by using a tennis ball as a deep tissue foam roller when it's sprained is not a good idea. Just further sprains it lol.

There is a misunderstanding that all muscular pain are the same so you foam roll or stretch it but wrong.

it took me a long time to truly figure that out .. so hard to simply "not mess" with something when it's hurting/signaling issues to you. Been trying not to stretch/massage things that are bugging me lately etc, definitely feels safer to not mess with it than to mess w/ it. Messing with it can work, but most often (in my experience) it doesn't and can cause further aches/weird stuff.

Historically, i've made things way worse by messing with them after injury/strain/pain etc.

I'm trying to adopt the "JUST LEAVE IT ALONE" mindset. :ninja:

heal up man! eat good, drink plenty of water, and try not to mess with it much!

Thanks man. Yep. It's hard to change that mind set.
I will be doing partial squats and avoid any hip stressing workouts.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 19, 2017, 12:47:17 pm
Date: 19/12/2017
Soreness: none
BW: 143lbs
Injury/ Sprain: Left hip flexor

Condition: It was a nice day, I had 1hr 30mins free. Had to avoid anything that would aggrevate my hip flexor.

Warm up (15-17 min)
    10min walk
    ankle mobility/rotations
    calf stretch
    anterior tilt seated hamstring stretch
    glute contraction holds at deep squat x 3
    hip flexor holds, opening work
    back mobility work
    band distraction work - side, back, hamstring
    psoas cross legged seated stretch

Workout
    Partial Squats
       - 1 x 5 @empty bar: some pain in my left hip flexor
       - 1 x 4 @60kg: very little pain
       - 5 x 0,0,2,3,6 @100kg: all reps are the last reps I managed to do before failing the following reps
            - first 2 sets 100kg felt heavy so didn't manage any reps
            - last 3 sets I did barefoot with socks on mat, a little better, last set last 2 reps I may have used the bounce from the pin to help
    Calf raises
       - 1 x 5 @80kg
       - 2 x 20 @120kg
    Romanian Deadlift: didn't have wrist straps as I thought rdl would irritate my hips, which it didn't so only could use paper towels for grip
      - 1 x 5 @empty bar
      - 1 x 5 @60kg
      - 2 x 5,7 @80kg: first set bare grip and second set with paper towel.

Cool down
   stretch
   powerplate vibration for back and hips
   10 min walk back

Comment
It was nice day, the squats felt good, the pain felt less the more weight I added. The first 2 sets I did with shoes, which 100kg felt light so did 3,4,5 set without shoes. Also whenever I failed a rep I remove 1 plate from each side and then lift from the pin up. So first 2 sets I used 2 x 20kg plates and when fail I would lift from the plate 60kg, then I changed it to 1 x 20kg + 2 x 10kg, so when I failed I remove 1 x 10kg from each side and lift 60kg from the pin up. So some workout happening there as well, also with rest, which I did towards the end helped. As whenever I failed I just had to rest a few secs and try again. Last set of last few reps prob may have used bounce from the pin, that's why it felt a little too comfortable. Or maybe my body got used to the weight that quickly.  :ninja: Then did calf raises normal as always, then rdl, which I had to do without wrist straps. So an ok workout. would have been better without the hip injury and all.  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 21, 2017, 11:03:29 am
Date: 21/12/2017
Soreness: mid back a little but better after peanut tennis ball roll against the wall, quads and hamstring a little
BW: 143lbs
Injury/Sprain: left hip flexor

Condition: 2hrs to spare, but at the beginning the gym was crowded especially since it is a small gym. So just had to find an empty spot to do my warm ups and stuff and then go on to a squat rack when free. So the warm up took 30 mins as a lot of unnecessary rest.

Warm up
    10 min walk to gym
    3 variants of ankle mobility/ calf stretch
    anterior tilt seated hamstring stretch
    glute contraction holds while holding 10kg plate in front in deep squat
    hip flexor hold/ hip flexor opening work/ seated iliopsoas stretch
    3 variants back mobility work
    power plate work for hips and back

Workout
    Partial Squats
      - 1 x 5 @60kg
      - 1 x 5 @80kg
      - 3 x 7 @100kg

    Calf raises
      - 1 x 8 @100kg
      - 2 x 20 @120kg

    Romanian Deadlift
      - 1 x 5 @80kg
      - 2 x 6,1 @120kg
      - 1 x 7 @100kg

    Dips
      - 1 x 19 @BW

Cool down
   some stretches avoiding hip muscle related stretches
   power plate for back
   10 min walk back

Comments
It was nice day besides the mud, the warm up went a lot longer as the gym was crowded. They went well. Then I did the squats, 100kg felt good after getting into the rhythm, just hit the pin a little and then go up. The calf raise was same as always without problem. RDL, I wanted to attempt 120kg, when I lifted it, it was comfortable not too heavy but as I descend I could just get it a little bit down my shin and manged that for 6 reps but second set it was too heavy to descend again, so did 1 rep, lightened the load and did 7 reps at 100kg quite comfortably. I had 10 min to spare so I decided to do some dips, quite enjoyable. I had to grind at 19, I wanted 20, but 19 was like the rep before failure.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 03, 2018, 12:54:31 pm
Date: 02/01/2017
Soreness: right upper glute a little sore for some reason
BW: n/a
Injury/Soreness: left hip flexor little (the 2 weeks rest helped)

Condition: it was an alright day, hips are feeling better, will feel slight strain when hip under tight stretch

Warm up
    ankle, calves, hamstring, glutes, hips and back mobility/activation stretch/drills
    hand behind head bw squats 2 x 5
    holding an aluminum tube as a bar and squatting 1 x 5

Workout
     squat jumps with aluminum tube 3 x 5 - it felt strange/awkward jumping after squatting down but maintained rhythm nevertheless.

     single leg kneeling squat 3 x 5 - kneel with one leg on an elevated platform sitting on my heels and the other leg straight touching the floor, then I lift my hips and go on to my knees and then I would lower my hips and lower till my feet just touch the ground then i contract glutes and come up again, so basically single leg squats on edge of platform but instead on my knee.

    single leg squats on edge of chair 3 x 5 - hips working hard and felt pressure but only little pain, the only pain was just in the working of the hips.

Cool down
   stretch

Comment
It was a nice rehab/light session for the hips. And also the asics pirhanna have just arrive, damn the box it arrived in felt like it had no shoes, just some scrumpled up paper, but the shoes are light and the material feels thin and yet strong. can't wait to try them soon. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on January 03, 2018, 01:45:58 pm
Date: 02/01/2017
Soreness: right upper glute a little sore for some reason
BW: n/a
Injury/Soreness: left hip flexor little (the 2 weeks rest helped)

Condition: it was an alright day, hips are feeling better, will feel slight strain when hip under tight stretch

Warm up
    ankle, calves, hamstring, glutes, hips and back mobility/activation stretch/drills
    hand behind head bw squats 2 x 5
    holding an aluminum tube as a bar and squatting 1 x 5

Workout
     squat jumps with aluminum tube 3 x 5 - it felt strange/awkward jumping after squatting down but maintained rhythm nevertheless.

     single leg kneeling squat 3 x 5 - kneel with one leg on an elevated platform sitting on my heels and the other leg straight touching the floor, then I lift my hips and go on to my knees and then I would lower my hips and lower till my feet just touch the ground then i contract glutes and come up again, so basically single leg squats on edge of platform but instead on my knee.

    single leg squats on edge of chair 3 x 5 - hips working hard and felt pressure but only little pain, the only pain was just in the working of the hips.

Cool down
   stretch

Comment
It was a nice rehab/light session for the hips. And also the asics pirhanna have just arrive, damn the box it arrived in felt like it had no shoes, just some scrumpled up paper, but the shoes are light and the material feels thin and yet strong. can't wait to try them soon.

sick!! :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning:

ya man, curious to see how you feel in those.. should feel great I predict.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 04, 2018, 07:23:03 pm
Date: 05/01/2018
Soreness: hip flexors a little both sides
Injury: unnoticeable

Condition:Did late workout, busy the entire day.

Warm up
    same warm up as tuesday minus the squats
    Single leg kneel squats 2 x 10

ate dinner and waited 1hr before starting workout

Workout
   single leg squats 3 x 10 each leg
   bw squats 3 x 10 with hands holding imaginary barbell

Cool down
   mild stretch

Comment
Now at this precise time I am resting before going to sleep. have a slight temperature so drinking tumeric milk rn watch dave chapelle on youtube  8)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2018, 11:19:19 am
Date: 06/01/2018
Soreness: none that sticks out
BW: forgot to measure
Injury: hips very little

Condition: it had rained so track was wet and it was cold. It was a light run session using my normal asics shoes. I will use the asics pirhannas once I can run without any doubt/fear of aggravating an injury at full effort.

Warm up
    10 min walk
    2 x sprint drills
    leg swings
    hip flexor iso holds
    psoas cross legged stretch

Workout
   1 x 50m sprint @50% intensity
   1 x 50m sprint @70% intensity
   1 x 50m sprint @90% intensity

Cool down
   10 min walk
   little stretch

Comment
It was a good workout. It had rained. The warm ups were good, when doing the a skip where you bounce on one leg with other knee up, then switch knees and bounce. it had touched a little on the hip pain. The rest of the warm up was fine. I decided to do sprints with increase in intensity every run. each run would just touch the hip pain but not aggravate it. So was a little cautious but still managed to run almost full effort keeping an eye on my hip pain. Pain would be a 1/10, you can feel it's there but it's not painful.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 09, 2018, 10:19:59 am
Date: 09/01/2018
Soreness: quads, hamstring
BW: 63.0kg
Injury/Sprain: hip a quite healed

Condition: Had 2hrs to spare, it was cold day, I woke up with a wheezing chest when you breath, happens a lot of the time in the morning.

Warm up
   10 min walk
   ankle/ calf mobility/stretch
   hamstring stretch
   glute activation drill
   hip activation/opening stretch
   back mobility/flexibility stretch
   psoas stretch

Workout
    Counter movement jumps
       - 3 x 5 @30kg

    Partial Squats
       - 1 x 5 @60kg
       - 1 x 3 @100kg
       - 3 x 7,6,7 @110kg

    Calf Raises
       - 2 x 20 @120kg

    Progressive depth squats
       - failed at both attempts at pin 12 @120kg

    Romanian Deadlift
       - 1 x 5 @60kg
       - 3 x 7 @100kg

Cool Down
    stretch
    powerplate for back vibration
    10 min walk back

Comment
It was an ok session, chest feeling a little wheezy, but managed to get the work done, 110kg felt comfortably good for partial squats, but 120kg on progressive depth squats at the same depth a little too much, I failed at both attempts.. So I will stop doing progressive depth squats until I pass 130kg in the partial squats then I can progress to the next depth. RDL felt tiring so decided to stick with 100kg. Calf raises was normal. So was counter movement jumps.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 11, 2018, 12:31:50 pm
Date: 11/01/2018
Soreness: Doms entire lower body and back from tuesday
BW: 10st 1lbs
Sprain:Yep, again a small muscle pull of my left hip flexor just as it was healing.  :raging:

Condition: It was raining and cold and my session didn't last long, about 30 mins including warm up

Warm up
    10 min walk
    same warm up activation/mobility drills

Workout
    Counter movement jumps
    2 x 5 @30kg
   
     :pissed: :pissed: :pissed:

    It was at this point I realized, I f'ed up.

    What happened was yesterday, I was outside as part of my rest day and there were these steps around 6-7 steps. I decided to try and jump the entire steps from the bottom without run up or walk just straight jump. I jumped landed on leg on the top and the last leg just touched the 1 step before and I felt a pull in my left hip flexor muscle on landing, which was a little sore 3/10 and concentrated (the pain was sharp in one area 5/10). I had doms yesterday too. So after resting it, it went away, until when I went to the gym today the warm ups were fine even the hip warm ups, it's only after checking my squat depth at bw that area the entire hip flexor was sore at partial squat depth. Just going to that depth was sore. So I did counter movement jumps which was quite painful but not really sharp but spread out through the entire hip flexor. So I only did do 2 sets. When I attempted partial squats , with warm up at 60kg, which is easy for me just reaching that depth was too painful so I just dropped it on the safety pin and called it a day. So annoying. Now I am wearing hip bandage and can go to partial squats without pain just only if I go deep then there is pain, so hopefully slowly by slowly the pain will go.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 13, 2018, 12:39:25 pm
Didn't get to go to track, maybe it's good idea to help fully recover the hip pain, which is little.

But was occupied in fitting near cooker in, next is assemble beds and fix my car by replacing the fuel injector.
Will have to do car tomorrow prob and the bed.

More Rest = Better Recovery.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 16, 2018, 11:34:21 am
Date: 16/01/2017
Soreness: lower back
bw: 64.7kg or 63.7kg i was wearing jumper and my trainers.
Injury: little on left hip flexor

Condition: it was nice sunny day but when I started walking the grass was soo muddy and the wind was blowing really hard and cold. Only when you are inside you only get the sun without the wind. But more pain today.  :uhhhfacepalm:

Warm up
   10 min walk to gym
    activation/mobility drills and stretches

Workout
    Counter movement jumps
       3 x 5 @35kg

    Partial Squats  :uhcomeon:
       - 1 x 3 @60kg
       - 5 x 0,0,7,7 @100kg
          = Note: The first 2 sets as I lowered I just kept getting stuck I had to drop
          it on the pin but I knew I could do it, just some slight technicality, didn't
          know what it was but managed to do it for the next 2 sets of 7 reps.
 
      - 2 x 4, 0
          = Note:  FAIL: I could do 4 reps but some little change in my body's
          tension, that I am not aware of and I collapse meaning I failed on the fifth
          rep and couldn't do it again when I tried again.

      - 1 x 7 @ 100kg
          = Note: This I could do, after taking jumper off, placing around my waist,
           don't know what is going on. Also after doing these squats and unracking
           my lower back was a little sore. So I did the stupid thing and I laid on the
           bench sideways with my lower back and everything below hanging off one
           and by upper body hanging off the other side of the bench. This kind of
           made my lower back worse just in terms of pain as when I stood up I
           couldn't bring my hips in neutral position with my spine as it was too
           painful for my lower back. So did a lot of power plate vibrations and
           stretching forward my spine, to help make keeping my hips and spine in 
           neutral position.

      Calf Raises
         2 x 10, 20
              = When I lift up the weight is a little painful, the majority of the pain was
              while the bar was on my back. But doing the calf raises was fine, it was
              just trying to get it over with while the pain is there and yes even
              though I posted about training through pain yet I did it here 
              :uhhhfacepalm: but the pain was just from the weight of the bar, not a
              muscle being tightened pain. 
       
      RDL
        - I decided to skip this, knowing that without pain doing this can give me
        little pain in my lower back, who knows how much more painful it would be to
        train with lower back pain.

Cool down
    stretch
    10 min walk back

Comment
The warm up went well and comfortably too and the counter movement jump was good too, especially not having any hip pain while doing it but then I run in to the lower back pain after finished squatting, which strangely enough 100kg, which was easy before with shoes, is difficult because of some tiny technical adjustments, that are soo small I am unaware of it. Sucks, but back pain subsiding a little, will stretch it before I go to sleep, but until then I will do nothing to it. 4:35pm now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 18, 2018, 06:48:32 am

Frustrating with pain:
It's so frustrating when you have pain and it's hard to massage it away especially low back pain, it may subside but there is always some niggling ones. So my low back is feeling better only when I bend it pains my back. So I have bing watching chiropractors cracking back lol and looking at different spine decompression work because I always hyper extend that it may have compressed that part.

No workout today, I took the car engine apart to get to the injector and will replace it tomorrow that's when the part is coming.

So all of today plan to stretch, swing the shit out of my spine by hanging off a bar and tucking my knees to my chest. I foam rolled my quads, super sore and that gave some relief to my back.

Hopefully back should feel better by saturday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 20, 2018, 02:14:26 pm
Date: 20/01/2018
Soreness: back little, hips (when running 2/10 pain)
BW: 64.2kg
Injuries: hip a little

Condition: It was raining quite a bit and it was cold so I had to try and keep warm and run. It is a try get back into running form session.

Warm up
    a few minutes walk to track
    ankle mobility
    hip distraction band work
    hip flexor hold stretch
    reverse calf raise for shin work x 20
    sprint drills x 2
        Note: don't know if this is normal or just weakness but when I do the a skip, but instead of skipping from leg to another I hop twice on each leg once when knee comes to chest and other hop while maintaining the knee height, when I do the second hop my heel touches the floor for a fraction of a second before coming back on to the balls of my feet.

Workout
    3 x 50m sprints @90%
        - the hip pain would be 2/10 but it's not a pain that lingers a long time after the run.

Cool down
   stretch

Comment
it was cold so my legs would be cold even when fully warmed up but managed to get in some good runs. back a little sore but not problematic when I run.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 23, 2018, 09:41:40 am
Date: 23/01/2018
Soreness: hips a little, back a little
BW: 10st 02.2lbs
Injury: Hip still slightly injured as it is hanging on there so making sure not to annoy it  :P

Condition: wet and sloppy grass to walk through to get to the track, it was nice inside the gym as in temperature. The workout went well and learnt a valuable lesson in embracing the core and how it relates to squat strength.

Warm up
    Mobility/Activation Stretch/Drills
       - Ankle
       - Calves
       - Hamstring
       - Glutes
       - HipFlexors
       - Quads
       - Lower and Upper Back
 
    Hip Distraction band work
    Seated Iliopsoas stretch
    back vibration for lower back

Workout
    Squat Jumps
      - 2 x 5 @40kg
     
      - Comment: I decided to do 2 because my lower back still a little sore at a specific spot, doing the jumps put pressure on it when jumping because of the weight of bar's effect on my spine when on my shoulders.

    Partial Pin Squats
      - 1 x 5 @60kg : It felt good and for some reason felt heavy don't know if it's cos of my back or hips, but I managed
      - 1 x 3 @80kg : felt good
      - 1 x 3 @100kg : the power of bracing the hips
     
     - 2 x 5,7 @110kg : it felt good a bit messy in terms of when ascending from the pin i was off balance a little backwards that the bar hit the column behind me (part of the rack) but not hard just as I was going up I was walking back to try and keep bar balance and hit the back but in second set it happened first 3 reps and the rest is smooth, sort of, sailing to 7.
     
      - Comment: An important thing I learned from today was that last session I breathed in but never embraced my core, I always forgot a lot of cues, but put my back in hyperextension and therefore put weight on my lower back and therefore pain and not being able to lift as much. But this time I embraced my core hard I could do it comfortably, the more harder I embraced my core the more powerful my squats felt.   :headbang:

      Calf Raises
        - 2 x 20 @120kg
       
       - Comment: Having the weight on the back put pressure on my lower back because it was a little sore and slightly weak among the entire spine chain so this was expected but it was not very painful and once I start going on my toes and descending the pain goes.

      Romanian Deadlift
        - 1 x 5 @20kg
        - 2 x 7 @100kg
       
        - Comment: 100kg was suprisingly easier then I thought it would be because it didn't put pressure on that sore spot in my lower back, so it was quite comfortable, of course heavy when holding it, but not so heavy when doing the movement.

Cool down
    stretch carefully
    10 min walk back

Supplement
    - Protein, creatine, nesquick strawberry, milk mixture

Comment
It was actually a good session after truly understanding the role embracing the core has in lifting heavier weights in the squat.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 25, 2018, 11:32:37 am
Date: 25/01/2018
BW: 10'02.4
Soreness: left internal oblique/erector spinae (when putting plates back down I lean to my left and down)
Injury: Left hip flexor - you can feel it if muscle is contracted and relaxing at quick time

Condition: I hate muddy grass, my trainers all dirt and sinks in too. But once I was inside it was nice and warm and the session was ok. Did alot of talking with the guy there so time went by quick.

Warm up
    10 min walk to gym
    activation and mobility warm up
    hip distraction band workout
    seated iliopsoas stretch

Workout
    Squat Jumps
      2 x 5 @35kg - had to take it easy as lower back a little sore from jumping

    Partial Pin Squats
      1 x 3 @60kg
      1 x 3 @80kg
      1 x 3 @100kg
      2 x 6,7 @110kg - I rested a long time between sets talking so managed 2 sets

    Romanian Deadlifts
      1 x 3 @80kg
      2 x 7 @100kg

Cool down
    stretch
    10 min walk

Comment
It was a nice session, 100kg in trainers was comfortable while embracing the core. 110kg was also comfortable but did it barefoot to avoid rocking forward. The back is such a sensitive thing that a little careless can hurt it when lifting heavy, such as when I was unracking for the romanian deadlift, I didn't brace my core just lifted it and my back was under pressure, but that pain subsided after breathing in and embracing the core and doing the workout. When I put plate down I grab it with my left hand and lean to my left and put it down. So have to be more cautious when lifting now in terms of don't lift anything until your body is at a safe posture to do so, even though laziness can get the best of us. Enough ranting. A good workout hopefully next week I can do 2 days of 3 sets of 7 for the squats and move on to 120kg the following week before switching to the next phase, which is either lunges or BSS.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 27, 2018, 09:45:03 am
Date: 27/01/2018
Soreness: both hips, calves
BW: 63.6kg
Injury: Hip injury stable but sore when pushed

Condition: it was windy and cold and slight mist or a bit bigger size rain.  Stethoscope breathing (ears and nose blocked) gets worse and louder the more tired I get.

Warm up
   10 min walk
   activation and mobility drills
   hip distraction band workout
   sprint drills

Workout
    5 x 50m sprints @90%
       - 1st Run: Felt alright, not good and not bad

       - 2nd run: felt better and fast and felt light on my foot like i was gliding

       - 3rd Run: start was a little bad as I came out a bit too low causing me to slowing down after coming out of the block and then having to accelerate again.

        - 4th Run: much better fatigued at around 45m but held it to the end

        - 5th Run: good run emphasized to come out a bit higher, good acceleration till the end.

Cool down
     10 min walk back

Comment
it was a good session even though the wind was blowing in all directions. Might need to add in some sprint starts as warm up not 100% intensity but just to get correct position and angle when I am out, which helps with the actual sprints. Just need to develop the muscle memory. Also after every run especially the first one, the hip was sore when halfway through the sprint around 3/10 but not enough to make me stop, it was basically pushed to the point of where it pains but not enough to do any damage to the muscle. But it got better the more runs I did.
Still sore now so just let it recover. I don't think it will be a good idea to run in the new shoes, as it is lighter then I will feel lighter and therefore my hip contraction/extension would be quicker and that's what usually injures my hip at this stage of the recovery.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on January 31, 2018, 03:25:36 am
w/r/t sprint warm ups, one of the things i did with t0ddday when we worked out together a few years ago was stride-outs from a down start, where you focus on low recovery of the trailing leg: he even dragged his toe to make sure he wasn't pulling his leg up too high. good way to get the blood flowing and practice good starting form i guess.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 31, 2018, 07:45:20 am
w/r/t sprint warm ups, one of the things i did with t0ddday when we worked out together a few years ago was stride-outs from a down start, where you focus on low recovery of the trailing leg: he even dragged his toe to make sure he wasn't pulling his leg up too high. good way to get the blood flowing and practice good starting form i guess.

Wow that is awesome adivce.
So basically doing normal sprint starts but it is also a technical drill by over emphasising dragging the toes.

wouldn't dragging the toes wear out the front of the shoes quicker? so maybe applying some tape to the front of it would be a good idea.

Thanks :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 31, 2018, 08:16:51 am
Date: 30/01/2018
Soreness: low back muscles doms today, glutes and quads
BW: 65.3kg  :o I've never weighed this much in my life, it's strange how it fluctuates
Injury: hip injury still there but not doing anything to it but it still lingers

Condition: it was a nice warm day, I felt good today, I wore my flat trainers to help with the squats rather than barefoot. I had 1 1/2hr. Avoided jump squats because it always bothers my lower back, which has been sore, so doing jump squats where weight is put on the spine, which down the chain there is a weak link, all pressure will go to that weak link, the weak link being the pain, not anything wrong with my spine.  So it was just a pure basic raw workout

Warm up
   10 min walk to gym
   mobility and activation drills
   hip distraction band workout
   seated iliopsoas stretch

Workout
   Squats Pin Partials
      1 x 3 @60kg
      1 x 3 @100kg
      2 x 7 @120kg
     
      Note: The more weight I squat the more further my bw goes making it a chase to 2xbw lol.

    Calf Raises
       2 x 20 @120kg - very easy to do them in my flats.

    Romanian Deadlifts
       1 x 5 @90kg
       2 x 7 @110kg

Cool down
    stretches
    10 min walk back

Comment
It was a nice workout, 120kg felt comfortable/ challenging but not grinding or anything, which is at pin 12, which I have never done more than 1 reps.
The assessment I had a couple months ago was not succesful as they said in the written assessment they wanted more detail than I had already written, so that was a fail. But now I got job offer in Saudi, so that will be challenging but it would great to go abroad and learn about the new culture. So yeah there's that.
But a good workout in the end.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on January 31, 2018, 11:10:25 am
it shouldn't mess with your shoes that much to do it on a track a few times per week.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 31, 2018, 11:53:37 am
it shouldn't mess with your shoes that much to do it on a track a few times per week.

Ok thanks.

At first it will prob be a little tricky but once I get into the pattern I guess it should start to become easier because I will be focusing on sprint start technique and try to make the toe drag when sprinting out but will see this saturday how it works out. Looking forward to it.

A video would be helpful if you got any. If not then it's no problem I will figure it out.

I can probably also do some resisted sprint starts so the resistance will make my sprint start correct and I just focus on dragging my toes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 01, 2018, 10:15:09 am
Date: 1/2/18
Soreness: glutes, hamstring, spinae erector
BW: 65.3kg
injury: hip

Condition: cold wind as heck, but inside it was hot as heck as it was very sunny just minus the intense cold wind. so it was hot and making me a little light headed but not to extent of dizziness just a little weaker.

Warm up
   10 min walk to gym
   activation and mobility drills
   hip distraction band workout
   
Workout
   Partial Pin Squats
      - 1 x 3 @60kg
      - 1 x 3 @80kg
      - 1 x 3 @100kg
      - 4 x 5,5,4,1 @120kg

   Calf Raises
      - 2 x 20 @ 120kg

   Romanian Deadlift
     - 2 x 7 @ 110kg

Cool down
   10 min walk back
   drove home
   foam rolled my back with 2 connected tennis ball
   foam rolled my glutes

Comment
It was cold outside but very hot inside, so it was hard for some reason. Also 120kg on tuesday was comfortable but today 120kg was difficult I managed to get 5 reps with difficulty and I knew 2 more would be asking too much and some instability when coming out of the squat pin causing me to walk back to get control. Even though I have managed to learn about bracing the core but still need to learn about the amount of lean necessary. I felt drained mentally so just did the calf raises and romanian deadlift comfortably for 2 sets and went home. My back was tight but not sore but after the foam rolling mobility restored and back feel looser.

EDIT: I realized that I wasn't leaning forward enough that bar was behind my centre of mass that was the reason why I was unbalanced backwards. So another thing to learn is the lean.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 03, 2018, 12:50:47 pm
Date: 03/02/2018
Soreness: none
BW: 65kg
Injury: hip minor

Condition: Technical Speed Session, it was raining, which was annoying so my motivation was low my determination was up to try the toe drag, which after I tried felt like I was all over the place. Hips pained a little less but felt tight instead of pain during each run, one of those feelings that if you push it pass the tightness then comes the pain.

Warm up
   a few min walk to gym
   activation and mobility drills
   forward and backward leg kicks for hip mobility
   
   used cable attached to belt and just go through the toe drag start in slow motion

   sprint drills

   sprint starts with focus on toe drag x 5-7
      - Note: This felt really awkward because instead of just exploding out of the start and running, I had to explode out but make each stride my toe dragged on he floor, ofc some missed the drag, but my technique just felt really shit and all over the place, my arms here and there as my sole attention was make my feet drag. So not sure if I did it right.

Workout
    4 x 50m sprints 90+% intensity

       - 2nd run felt good and I accelerated like alot when down 30m, which was unexpected.

Cool down   
   stretch
   walk back

Comment
Was looking forward to this session and to try the toe drag but after attempting it, It just felt awkward and my technique felt like it was all over the place. Also when I sprint I always try and keep my feet dorsiflexed so once I push off the back foot its plantar flex and when I am bring that back foot back forward it goes to dorsiflexion position to paw the ground, but this since I was trying to drag my toes on the ground, which once, I dug a little to deep and got off balance, but this time I was in plantar flexion a little longer as I was trying to drag it on the ground. But after the runs felt 'meh' nothing special expect for in the second run at around 30m I was accelerating, which was strange and good. But other runs felt normal.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 04, 2018, 03:52:29 pm
My coach said that don't focus on intentionally dragging the toe but let your toe act as it behaves when forcing the ground behind like in a pawing motion.

So I decided to do walking lunges with a slight lean and focus on bring my toe low to the ground but do sprint start warm ups as normal starts without focusing on dragging my toes.

Will see how it goes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 06, 2018, 02:06:29 pm
Date: 06/02/2018
Soreness: lower back but now it's better due to my inability to unrack a bar, as my idea of having a straight back is hyper extending it  :uhhhfacepalm: so when I lift heavy weight with a hyper extended back lot of pain in my lower back, so I have to lift while trying to keep my hips under me.
BW: 65kg
Injury: hips

Condition: It was a repeat session, hopefully this will be my last week and I will move on to BSS as that has in the past helped my injured recover quick and less pressure on my back except from the calf raises, for RDL I will do single leg RDL. Gym was empty and silent, it was an ok day had plenty of time.

Warm up
   a few min walk to gym
   ankle mobility/ calf activation drill
   hamstring stretch
   glute activation
   hip opening and activation stretch
   
   lunge walks with a lean trying to also use it as a sprint start practice by keeping toe low but avoid dragging and this was also to help with activating my quads
   
   hip distraction band work
   cross legged iliopsoas stretch

Workout
    Partial Pin Squats
       - 1 x 5 @empty bar
       - 1 x 3 @60kg - this was strange, I felt weak to lift this for some reason and failed at one of the reps suprisingly and just breath in and lift up from the pin, no idea why that weight felt hard but not heavy.

       - 1 x 3 @80kg
       - 1 x 3 @100kg
       - 3 x 7,8,7 @120kg - this was interesting on second set I failed on 2nd for 3rd rep, so I quickly unloaded the weight to 60kg lifted and racked the weight placed weights back on to 120kg and started straight away from 3 and went up to 8 to make up for the rest between and did third set barefoot and managed to do 6 reps and quickly did the last rep by just about touching the pin and coming up, which was quick suprisingly.

    Calf Raises
       - 2 x 20 @120kg - I decided to stick to 2 sets as it was easy and was doing it to maintain my strength at that weight same with romanian deadlifts.

    Romanian Deadlifts
       - 2 x 7 @90kg - I felt tired, nose was blocked and felt drained so did this weight instead.

Cool down
   stretch
   dual tennis ball roll of lower back muscle and rest it against a heater  :ninja: for heat

Comment
It was a strange session 60kg is an easy warm up rep but now it has been feeling hard to lift but as the session goes I brace up my core and get the reps done and they were comfortable I also used mats as towels to place on pins. Barefoot on 3rd set, barefoot is easier then with flat shoes. RDL and calf raises were alright.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2018, 09:39:41 am
The weather bug strikes again. Came down with the flu yesterday was sleeping alot, the type where your body aches. So will end my partial squats session here and hopefully begin my next phase which is back to the BSS.

pc
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on February 09, 2018, 04:09:38 am
oh man i didn't mean you should be practicing the toe drag as correct technique. it's just a warm-up cue.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 09, 2018, 02:02:36 pm
oh man i didn't mean you should be practicing the toe drag as correct technique. it's just a warm-up cue.

Oh I see. I can't do it in full sprint start's as everything happens too fast for me to focus on more than one thing.

So I will do a slow sprint start drill like a march, but instead it will be the sprint start version but without actually dragging but getting it close to the floor.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2018, 06:32:30 pm
Drive phase cues:
  - Think push push push

can use wall or bands.

great info

Quote
I don’t have any research to back it up, but I would expect PNF stretching of the hamstring to promote a “learning” of reciprocal inhibition. This would solve the neuromuscular problem. Other drills can be done to promote proper movement patterns and these would be done at a slower speed until the pattern is memorized, using resistance bands or even just a wall to lean up against. The movement pattern will seem foreign to the athlete for some time, so you must be diligent with practice and withhold adding the speed component until the mechanics are solid.

http://speedendurance.com/2013/01/18/coaching-cues-for-the-drive-phase/
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 17, 2018, 10:20:33 am
Date: 17/02/2018
Soreness: low back (it's been acting weird, it just kinda came up it only hurts when I let my spine compress.
Injury: hip still

Condition: beautiful warm weather, nice breeze, I only had 30 mins as I was busy so took it as a technical/speed session. It went quite well depending I had 30 mins to do everything.

Warm up
   general short dynamic warm up i.e. skips, arm circle, front/back leg swings
   back stretch
   
   cross-fit trolley sprint drills like a sprint but a sprint start focus on proper technique, low heel recovery
      - 2 x walk
      - 2 x push/skip
      - 2 x run

    sprint drills
       - a march
       - a skip
       - a run

Workout
    2 x 10m sprint starts
 
    1 x 50m sprints

Cool down
   stretch
   walk back

Comment
Nice day, the trolley helps you keep that lean and then you can do the sprint starts in slow motion, then do the skip push while maintaining low heel recovery, this kinda pressed my hip injury a little but not strain. Then the run. This also acts like a mini sled run and my starts felt good and my sprints felt good too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 20, 2018, 12:58:28 pm
Date: 20/02/2018
Soreness: calves, hamstring
BW: 63.6kg

Condition: it was a nice day, was planning to do bss session but benches were taken away so switched to a reverse lunge session. the session involved different workouts sort of.

Warm up
   ankle mobility work
   hamstring stretch
   single leg hip lifts for the glutes
   hip raise holds x 20 each leg
   
Workout
   Squat Jumps
      - 3 x 5 @empty bar (20kg)

   Reverse Lunges
      - 1 x 5 @bw
      - 1 x 7 @20kg dumbells in each hand
      - 3 x 7 @30kg dumbells in each hand
 
   Seated Calf Raises
      - 1 x 5 @60kg
      - 3 x 12 @100kg

   Lying face down cable hamstring curls - attach cable to a strap on my feet
      - 3 x 7 @10kg each leg
 
Cool down
   stretch
   walk back

Comment
It was an interesting session, major breathing issues with the stethoscopic condition, the reverse lunges were comfortably easy not including the  fatigue between sets that was making it hard. The seated calf raises targeted a different part of my calves I never targetted in a long time, so they were sore. The hamstring curls also targetted the outer part of the hamstring. so maybe tapping into these muscles may prove to be beneficial.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 21, 2018, 05:33:09 am
DOMS in my Glutes hamstring calves and quads

EDIT: now feeling nauseous and queasy feeling in my stomach because of the doms.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 21, 2018, 02:11:57 pm
Just realized I had a purple patch 1cm in diameter, on my calf muscle, which I'm guessing is a broken blood vessel after the seated calf raise I did on tuesday, but it's only on my left calf.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 22, 2018, 04:11:11 pm
Date: 22/02/2018
Soreness: quads, glutes, hamstring, calves
BW: 64.5kg

Condition: It was a nice day, had a good amount of time I also realized why the reverse lung was easy, because I was stepping back and just going up and down rather stepping back and then forth, which I did today and it so tiring and more difficult than the former way I did it.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch
   single leg bench glute lifts x 5 each lift
   hip lifts x 20 sec each leg
   hip opening work
   
Workout
   Squat Jumps
     - 3 x 5 @empty bar (20kg)

   Reverse Lunges
     - 1 x 3
     - 3 x 8 each leg @30kg dumbbells in each hand
     - Note: I did 1 rep for left leg, then for right leg and then repeat so total of 16 reps, I did that for 2 sets then on the last set, I stepped back did 8 split squats then step forward and then repeat with other leg.

    Seated Calf Raises
      - 1 x 5 @60kg
      - 3 x 12 @100kg

    Single Leg Lying Cable Hamstring Curls
       - 1 x 3 @0kg
       - 3 x 8 @10kg each leg

Cool down
   stretch
   walk back

Comment
It was a nice session, the lunges was done wrongly, so I decided to do 2 sets correct way switching legs each rep then I did the old way I did last session to get a good workout on my quads. The calf raises was nice and hamstring curls becoming easier. So a good session.
 


     
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on February 23, 2018, 01:27:03 am
Just realized I had a purple patch 1cm in diameter, on my calf muscle, which I'm guessing is a broken blood vessel after the seated calf raise I did on tuesday, but it's only on my left calf.

jesus
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on February 23, 2018, 09:57:18 am
how come you keep the sprint volume so low for your running sessions? 5*50m seems like not a whole lot. how has that approach worked for you?

i remember reading somewhere that fast twitch muscles have the capacity to be trained only in the first 10-20 mins of a session so you might be onto something. was pretty skeptical about that tho, i think the source was like twicethespeed or kbands or something so not super reliable
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 23, 2018, 01:54:48 pm
how come you keep the sprint volume so low for your running sessions? 5*50m seems like not a whole lot. how has that approach worked for you?

i remember reading somewhere that fast twitch muscles have the capacity to be trained only in the first 10-20 mins of a session so you might be onto something. was pretty skeptical about that tho, i think the source was like twicethespeed or kbands or something so not super reliable

They have been going really well. The 5 x 50m sprints when timed has shown that past 5 sets, fatigue settles in so I think doing 5 reps I can maintain that explosive and maximal velocity but also the 5 x 50m is more of a explosive/speed/technical session rather than a sole speed session.

Also since I am doing strength training, that speed session helps me maintain technique and power and use the strength I gain from the gym session.

so yeah they have been going really well, it's also an extended version from the 30m I used to do for 5 sets for acceleration and now it was extended to 50m.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 24, 2018, 10:04:53 am
Date: 24/02/2018
Soreness: quads, hamstring
BW: 64.9kg
Injury: Hip (felt it when I tried to do high knee with the green bands)

Condition: nice sunny but cold day, the legs felt great. Probably spent too much time in the warm up as i was experimenting with the cable and the bands, the green band is only available and that is too strong. The trolley pushes for sprint start was ok despite that it kept going off at an angle all the time.

Warm up
    Ankle and calf stretch/mobility drill
    hamstring stretch
    single leg glute bridge
    hip lift holds x 20 sec each leg
    hip distraction band work, 3 variations
    front/back leg swings
   
    cable 45 degree kick push backs - attach cable to feet, lean towards pulley at 45 degrees, then I push my feet back keeping toe close to the floor and bring back forward keeping feet close to the floor.

    trolley sprint start drills 10m - walk forward and then back x 2
                                              - skips, jumping one leg to other pushing forward x 2
                                              - runs x 2

    sprint drills - a walk x 2, a skip x 2, a runs x 2

Workout
    Sprint Starts 10m x 3 @90% intensity

    50m Sprints x 4 @95% intensity /w sufficient amount of rest approx 5-7 mins between runs.

Cool down
    stretch
    walk back

Comment
It was a nice sunny day, but can't say the same about the temperature, which brought in cold winds and sometimes warm temperature but a lot of the times it was cold. The sprint starts were good and I could feel that my feet during the sprint starts were close to the floor for 3-4 steps, but after I am not able to recall what my feet are doing as I am not really paying attention. The sprint runs were good until the last run, was a little off as fatigue had settled in so 4th run was speed/endurance.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 27, 2018, 02:04:48 pm
Date: 27/02/2018
Soreness: calves a little nothing much
BW: 64.8kg (also weighed my upper body 35.*kg don't remember after the decimal)
Injury: Hip slightly as when I did reverse lunges bringing my left foot back I could feel it in my upper quads near the hips, but didn't bother the hips that much.

Condition: it was cold, it started snowing later on hard then stopped after an hour or so.

Warm up
    ankle mobility work
    calf stretches
    seated hamstring stretch
    single leg glute bridges
    single leg hip raises with upper-body on bench and one leg crossed on other leg
    hip lift holds x 20 sec each leg
    back mobility for flexibility
    seated cross legged iliopsoas stretch

Workout
     Jump Squats
        - 3 x 5 @empty bar (20kg)

     Reverse Lunges
        - 1 x 5 @bw
        - 2 x 8 @35kg dumbbells in each hand
        - 1 x 8 @35kg dumbbells in each hand, split squat variation

     Seated Calf Raises
        - 1 x 5 @empty bar
        - 3 x 15 @110kg

     Single Leg Lying cable hamstring curls
        - 1 x 5 @5kg each leg
        - 3 x 8 @15kg each leg

     Single Leg cable knee lifts with toe close to floor
        - 2 x 10 @15kg each leg

Cool down
   stretch
   walk back

Comment
It was a nice session, hamstring curls getting tough, reverse lunges working up my heart rate. Last set is always split squat on floor doing 8 reps on each leg without stepping forward until completed. I also added another thing at the end where I lean on a box with cable attached to my feet and facing towards the cable i bring feet back and just do sprint start technique bringing feet forward keeping it close to ground then pushing it back keeping it low still, which resulted in quite a few drags, if i had more time i would have done the same thing but facing away from the cable machine. This way I can avoid this on speed days and stick with sled work. calf mark is disappearing, which obviously went red after the calf raise but now is calmed to a pink colour.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 01, 2018, 01:07:13 pm
Date: 01/03/2018
Soreness: quads, hamstring
BW: 10st 04lbs
Injury: Hip still a little there

Condition: "Beast from the east" name of the blizzard by the media that has struck this country. It has been snowing for 3 days now. There was a moment today when driving the car that it spun 90 degrees out of control before I just braked and just started again. Roads were slippery so slow driving and slow round the bend. Gym was open but I highly doubt I will get a speed session in this weekend  :(. The gym session went well.

Warm up    
   Ankle mobility
   calf stretch
   hamstring seated stretch
   single leg bench hip raises each leg x 5 reps w/ 5 sec hold
   standing knee to chest holds without hands x 20 sec each leg
   light hip opening work
   back mobility stretch

Workout

    Squat Jumps
      - 3 x 5 @empty bar: getting good depths in the squat jumps without hip hurting

    Reverse Lunges
      - 1 x 3 @bw
      - 1 x 3 @17.5kg dumbells in each hand
      - 2 x 8 @35kg dumbells in each hand
      - 1 x 8 @35kg dumbells in each hand split squat variation

    Seated Calf Raises
      - 1 x 5 @60kg
      - 3 x 15 @110kg

    Single Leg Lying cable hamstring curls
      - 1 x 5 @5kg each leg
      - 3 x 8 @15kg each leg

    Leaning cable toe pulls facing away from cable
      - 2 x 10 @25kg : I decided on tuesday facing cable and thursday facing away

Cool down
    stretch
    walk

Comment
It was a nice session, the reverse lunges feeling better and good, the hamstring curls hard to get past 90 degrees but that is the end of my rom in that workout anyway. the leaning cable toe pulls was actually working my core too and my feet being pulled back when on one leg due to weight of the cable. But a good session but blizzard outside, very cold. Reached -6 degrees today.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on March 01, 2018, 02:19:43 pm
ya I saw photos of that weather, damn! also nuts that you spun like that; being from south FL, i've never had my car spin.. but I guess it's more of a thing in snowy/icy areas, never experienced that. I did see a truck spin 360 once in the rain, but he was driving like a nutcase.

good session at least!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 01, 2018, 05:58:07 pm
ya I saw photos of that weather, damn! also nuts that you spun like that; being from south FL, i've never had my car spin.. but I guess it's more of a thing in snowy/icy areas, never experienced that. I did see a truck spin 360 once in the rain, but he was driving like a nutcase.

good session at least!

I was just driving forward, but you have slippery pathways left by other cars when parking on the side and my car got caught on that and it turned and spun. Never happened to me before.

but ye good session. They said that tomorrow might be worse.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 02, 2018, 03:25:16 pm
Yep. The weather has just become worse. New layer of snow and just fresh set of snow. Glasgow has got it really bad.

Speed session will be substituted with some short response plyometric workout as advised by my coach.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 03, 2018, 09:46:10 am
Date: 03/03/2018
Soreness: quads
BW: 66.1kg
Injury: Hip

Condition: Snow everywhere so track out of use so did fast response plyos. I was going to do explosive lunges but everytime my left leg was the back part I could feel little pain in my upper quads near the hips outside part if I go deep.

Warm up
    Ankle mobility/calf stretch
    hamstring stretch
    bench hip raises single leg x 5 /w sec hold
    back mobility stretch
    high knee holds
    seated iliopsoas stretch

Workout
    Ankle Jumps 4 x 8-10
    Tuck Jumps 4 x 8-10
    Split Squat Jumps 
    Box Jumps 4 x 8
    Depth Jump on to higher box 4 x 8
    split squat jumps 2 x 6-8

Cool down
    stretch
    walk back

Comment
It was nice session, haven't done plyos for a long time, must have been a very long time, so the ankle hops and tuck jumps feel awkward but I just focussed on minimizing ground contact time. The split squat jumps was a little painful for my quad//hips if I go deep so I did them at the end but not deep like quarter position lol. Depth jumps I never did them a lot before but I don't really understand the reason for it being difficult as I find it quite easy in terms of technique. But never again the split squat jumps as can't minimize the ammortization phase, which is the bottom of the lunge position, and after a little painful on my left knee so forget that. I had to choose any 4-5 fast response plyos so I could only think of these.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 07, 2018, 03:47:21 pm
Date: 07/03/2018
Soreness: forearms were major sore after the reverse lunges could barely close my hands, hamstring and little bit of my back and glutes as well
BW: 65.5kg
Injury: left hip still there

Condition: It was nice day, but I couldn't workout yesterday so I decided to do it today and then speed session on sunday before I go back to my regular routine next week. Also I started at 12:15pm, which is later then normal, so I was shocked to see that it was almost 2:00pm when I finished. Foreman super sore after the reverse lunges. Also because of my left injure hip, when doing the reverse lunges with the leg at the back, I don't feel stable enough or strong enough when lowering down hip/upper quads feel weak, until I touch the knees to the ground then going up is normal struggle, but my right leg at the back more stronger then at the front.

Warm up
   ankle mobility/ calf stretch
   seated hamstring stretch
   high knee hip hold x 20 sec each knee
   single leg hip raises using bench
   back mobility stretch
   seated iliopsoas stretch

Workout
    Jump Squats
     - 3 x 5 @ 30kg

    Reverse Lunges (alternating legs)
     - 1 x 3 each leg @20kg dumbells in each hand
     - 1 x 2 each leg @45kg dumbells in each hand
     - 2 x 7 each leg @40kg dumbells in each hand
     - 1 x 7 each leg @40kg dumbells in each hand (split squat variation)

    Seated Calf Raises
     - 1 x 5 @80kg
     - 3 x 15 @ 140kg

    Lying Single Leg Cable Hamstring Curls
     - 1 x 5 each leg @10kg
     - 2 x 8 each leg @20kg

Cool down
   stretch
   walk back

Comment
It was an alright session, when I finished the jump squats, someone was using the 40kg dumbbells to do bench press with, so I decided to try 45kg they were heavy ofc but I managed to pull of 2-3 reps with them with each leg, but each rep was average/slow pace so I was getting tired quicker, the heavier the weight the quicker I get tired and then the blocked nose and ears, so I decided to do 40kg, which was hard but comfortable that I managed to get 7 reps done, sometimes the dumbbells are hanging and therefore start turning or when my left leg is at the back I would go off balance, so I reset and stand up and continue straight away. But only happened once with 40kg and I finished with the split squat variation where I do the entire rep on one leg without stepping forward until the end and then doing the same with the other leg. hamstring curls progressing nicely and calf raises too, they become very painful after I unrack the bar on the pin. But good session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2018, 01:03:08 pm
Date: 11/03/2018
Soreness: quads, hips
BW: 10st 05lbs
Injury: hip

Condition: I was hoping to run some nice pain free sprints so I could use the lighter shoes, but this time the runs did hurt my hips but not pushed to injury, it was slightly windy and little cold. Sprint start was really bad after it felt bad when I did them so I recorded and I was correct.


Warm up
    dynamic calf stretch
    ankle mobility work
    lunge step to hamstring stretch
    bodyweight reverse hyperextension just light to activate my glutes on bench at 45 degree
    high knee holds x 2 x 20, I did them while the support leg is up on it's toes
    (forgot to dynamic quad stretch couldn't think of any)
    back mobility stretch
    leg swings forward and backward

Track Warm up
    reverse calf raises for shin to avoid shin problems during workout
    pushing trolley/sled sprint starts 2 x walk, 2 x push offs, 2 x light run
    A sprint drills, 1 x walk, 1 x skip, 1 x run - normally I do 2 for each.

Workout

    4 x sprint starts 10m - first one I lost my stepping as I go too low and therefore my feet prob striked below my COM - they did not feel good for some reason and it's been like this for a few weeks i think not sure, also track was a little wet so not sure if that had an effect, so I decided to record my sprint starts.

    3 x 50m sprints close 85-90% as my morale was down due to bad sprint starts.

Cool down
   stretches
   walk back
   foam rolled my left quad upper area

Comment
not happy with session. my lower body was sore after the sprints too, so maybe

Things wrong, body angle at take off is too upright, knee does not come high enough before striking the ground and so many more things wrong with it. Would appreciate suggestions on how I can increase lean angle more and how to bring knee higher. It just doesn't look explosive.  :uhhhfacepalm:

http://www.youtube.com/watch?v=KgtS8fOWYyQ
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on March 11, 2018, 04:56:55 pm
to me, being able to "stay low" and drive out of accel has always been more strength related .. the stronger you are, the easier it is to generate force from those angles .. otherwise, you have to straighten up earlier.

also, it's easier to stay lower if you start "lower", ie out of blocks or if your 3-point stance improves. Look at how you start, vs some of the starts in the NFL combine video I posted:

Donte Jackson @ 3:44

https://www.youtube.com/watch?v=KozDGo0bsJA&feature=player_embedded&t=3m44s

(https://i.imgur.com/nIfWBFo.png)

(https://i.imgur.com/Zhso4OC.png)

(https://i.imgur.com/yaUTyZ4.png)

(https://i.imgur.com/48UnIwv.png)

(https://i.imgur.com/fyU6rLp.png)

so, based on your start & a more "perfect 3 point start", you could be rising too early because you are in position to rise too early right from the start.

dno, something to experiment with.

some of those initial start photos are perfect.



also, it's not going to look explosive in slow mo............. :ninja:

do you have a normal speed clip?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2018, 05:28:32 pm
Wow thanks for spotting that out, I didn't look at that part. I see what you mean. They are leaning very close to the ground. while my back is not slanted downwards a lot that's why I am rising up early.

Here is the full speed clip. With full speed you can see how bad it really is, especially i come out of the start slow so I have to accelerate again, because of coming up too early.

http://www.youtube.com/watch?v=mliULnKetBI

Thanks for the help. Will do some research into proper 3 point starts.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2018, 05:40:08 pm
Some great pointers on the 3 point stance, which I learned where I was going wrong.

http://www.youtube.com/watch?v=2UNZKlJvoqw

Front leg shin angle dictates the posture I come out and i know from my video my front feet is flat so there my shin angle is nearly upright. I always thought of starting up by having front leg 1 feet distance from start and back leg just behind the front leg.

and some good stuff from defranco

https://www.youtube.com/watch?v=jI01s1sgGJE - Part 1
https://www.youtube.com/watch?v=0ASntxHpP18 - Part 2
https://www.youtube.com/watch?v=VKXcduhMdQU - Part 3

great stuff.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on March 11, 2018, 05:49:22 pm
its probably just a matter of psoas and quad weakness. your stance adjusts itself based on your strength levels. with the amount of consistent prolonged sprinting you do its hard to imagine that its a technique issue.

 i have posted about the importance of strengthening psoas for sprinting in your log before but i dont see a whole lot (any) of that. that seems like a very reasonable possible cause of the slow knee drive. i prefer cable knee drives, heavier strength variations as well as lighter rfd version.

i know you do some heavy bss and squat partials but im not sure thats enough to built solid quad strength, which is why i think you go right to upright stance in your starts.

i have literally the opposite problems with my start and my quads and psoas are pretty dominant
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2018, 06:03:35 pm
its probably just a matter of psoas and quad weakness. your stance adjusts itself based on your strength levels. with the amount of consistent prolonged sprinting you do its hard to imagine that its a technique issue.

 i have posted about the importance of strengthening psoas for sprinting in your log before but i dont see a whole lot (any) of that. that seems like a very reasonable possible cause of the slow knee drive. i prefer cable knee drives, heavier strength variations as well as lighter rfd version.

i know you do some heavy bss and squat partials but im not sure thats enough to built solid quad strength, which is why i think you go right to upright stance in your starts.

i have literally the opposite problems with my start and my quads and psoas are pretty dominant

I did have weak quads that's why I did BSS. But I also injured my left hip flexor when doing bottom portion of the squat partial squats, it was just too painful and the injury is still lingering there.

I was thinking of adding hyper extensions to the workout after lunges. strengthening the psoas is tricky unless done in addition with other muscles.

I do cable knee drives at a lean once a week. But thanks for the advice I agree with you.

I remember before my lean was good, so i'm thinking maybe it's just a technical thing but then again I injured my hip recently so that could be a reason but it's not bothering unless when I am running.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on March 12, 2018, 09:13:36 am
Good point from FP @ "your stance adjusts itself based on your strength levels". It's a non-ballistic movement (static position) so, you can still try and control your position, but if you don't have the strength to maintain such positions, won't be able to do it. There are things he could try and improve though, like tucking his head and getting a bit more of his weight on his hand.

Also one thing that I forgot to mention, is simply TEAM. You train alone primarily afaik - would be nice to find some more people to train with. Doing starts with a few other people or a group is much different than doing them loner-style. So beyond all of the specific training concepts, simply having people out there to push yourself against could quite possibly be the best training method. :ninja: :ibrunning:

Together Everyone Achieves More is no joke. Training with a pack, especially w/ running/sprinting, is extremely effective.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 13, 2018, 05:23:38 pm
Date: 13/03/2018
Soreness: quads, hamstring, glutes
BW: 10st 05lbs
Injury: Hip

Condition: It was a late morning session so started at 12:15-20pm and finished at 2:15pm. Hard breathing and blocked ears as normal. I am lifting 40kg dumbbells, which when it starts swinging it drags me with it lol.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   single leg glute bridge /w bench x 5 /w 3 sec hold each rep
   high knee holds on toes (lancests iso calf/hip stretch) x 20
   2 different quad stretches - this really helps with the limited motion of my back left leg in the reverse lunge
   back mobility stretch

Workout
    Squat Jumps
     - 3 x 5 @30kg
   
    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @20kg dumbells in each hand
      - 2 x 7 @40kg dumbells in each hand
      - 1 x 7 @40kg dumbells in each hand split squat variation

    Seated Calf Raises
      - 1 x 5 @100kg
      - 3 x 15 @150kg

    Lying cable single leg hamstring curls
      - 1 x 5 each leg @10kg
      - 3 x 7 each leg @20kg

    Leaning towards cable toe push backs each leg
       - 2 x 10 @25kg

Cool down
   stretch
   walk back

Comment
It was an alright session, despite going well over the time I would like to go, so on thursday I would have to go early as at 1:15pm it's women's session, so we are kicked out lol. The lunges are very tiring and I use straps cause 40kg is really heavy, even with strap my forearms are painful and when I reached 6 reps, my shoulder's are sore because of the weight. Quads sore. When I do the split squat variation I can feel the burn in my quads but when I do the reverse lunges alternate legs for each rep then no pain in quads it's a combined effort of all the lower leg muscles especially my hamstring and little of the glutes.

---------------------------------------------------------------------------------------------------------------------------------------------------------------

My coach's insight of my starts, which is similar to what fp was saying.

Quote
You are tall with extremely long femurs, most sprinters have a lower leg
disproportionately longer relative to the upper leg, but in your case
it's the opposite. I am built the same way so I know what this is like.
It SUX for starting from a kneeling or crouched position with your hands
on the ground. Your natural tendency is you're going to want to stand up
quickly so you can more efficiently engage those super long femurs and
get full hip extension. I am sure this is likely party of the problem.
So what I suggest is when you set up in your stance try to set up with
your hips a bit higher to get a good prestretch on your hamstrings, that
should help a bit.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on March 13, 2018, 05:36:37 pm
Date: 13/03/2018
Soreness: quads, hamstring, glutes
BW: 10st 05lbs
Injury: Hip

Condition: It was a late morning session so started at 12:15-20pm and finished at 2:15pm. Hard breathing and blocked ears as normal. I am lifting 40kg dumbbells, which when it starts swinging it drags me with it lol.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   single leg glute bridge /w bench x 5 /w 3 sec hold each rep
   high knee holds on toes (lancests iso calf/hip stretch) x 20
   2 different quad stretches - this really helps with the limited motion of my back left leg in the reverse lunge
   back mobility stretch

Workout
    Squat Jumps
     - 3 x 5 @30kg
   
    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @20kg dumbells in each hand
      - 2 x 7 @40kg dumbells in each hand
      - 1 x 7 @40kg dumbells in each hand split squat variation

    Seated Calf Raises
      - 1 x 5 @100kg
      - 3 x 15 @150kg

    Lying cable single leg hamstring curls
      - 1 x 5 each leg @10kg
      - 3 x 7 each leg @20kg

    Leaning towards cable toe push backs each leg
       - 2 x 10 @25kg

Cool down
   stretch
   walk back

Comment
It was an alright session, despite going well over the time I would like to go, so on thursday I would have to go early as at 1:15pm it's women's session, so we are kicked out lol. The lunges are very tiring and I use straps cause 40kg is really heavy, even with strap my forearms are painful and when I reached 6 reps, my shoulder's are sore because of the weight. Quads sore. When I do the split squat variation I can feel the burn in my quads but when I do the reverse lunges alternate legs for each rep then no pain in quads it's a combined effort of all the lower leg muscles especially my hamstring and little of the glutes.

---------------------------------------------------------------------------------------------------------------------------------------------------------------

My coach's insight of my starts, which is similar to what fp was saying.

Quote
You are tall with extremely long femurs, most sprinters have a lower leg
disproportionately longer relative to the upper leg, but in your case
it's the opposite. I am built the same way so I know what this is like.
It SUX for starting from a kneeling or crouched position with your hands
on the ground. Your natural tendency is you're going to want to stand up
quickly so you can more efficiently engage those super long femurs and
get full hip extension. I am sure this is likely party of the problem.
So what I suggest is when you set up in your stance try to set up with
your hips a bit higher to get a good prestretch on your hamstrings, that
should help a bit.
   

ya but also, that's why watching these NFL guys is great.. you get body types all over the place. The WR's/TE's have really long femurs, and can fly. The RB's/DB's/CB's have more of sprinter leverages. Look at how some of those WR's (wide receivers) are starting.

pc!!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 13, 2018, 06:43:05 pm
ya but also, that's why watching these NFL guys is great.. you get body types all over the place. The WR's/TE's have really long femurs, and can fly. The RB's/DB's/CB's have more of sprinter leverages. Look at how some of those WR's (wide receivers) are starting.

pc!!

Just watched the wr combines 2018 and although some of them skip straight to the set position, some i see they have the back leg a little more closer to the front leg and that brings their hips higher and like them also jumping out of the blocks and then transitioning into speed, you can notice the difficulty people with long femurs in making it smooth transition, which I have experienced too, but nothing that practice can't fix.

thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on March 13, 2018, 07:52:41 pm
ya but also, that's why watching these NFL guys is great.. you get body types all over the place. The WR's/TE's have really long femurs, and can fly. The RB's/DB's/CB's have more of sprinter leverages. Look at how some of those WR's (wide receivers) are starting.

pc!!

Just watched the wr combines 2018 and although some of them skip straight to the set position, some i see they have the back leg a little more closer to the front leg and that brings their hips higher and like them also jumping out of the blocks and then transitioning into speed, you can notice the difficulty people with long femurs in making it smooth transition, which I have experienced too, but nothing that practice can't fix.

thanks

yup ^^

exactly.  :highfive: :ibrunning:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 15, 2018, 03:38:56 pm
Date: 15/03/2018
Soreness: left quad was so sore to the bone deep pain but it's healed up a little. calves and hamstring sore too.
BW: 66.23kg
Injury: Hip a little

Condition: It was an ok session. I had just around 1:45 mins till 1:15 am, which is ladies session, which I managed to fit.

Warm up
    ankle mobility
    calf stretch
    hamstring anterior til stretch
    quad stretch extended
    single leg hip raises using bench for glutes
    high knee holds x 20 sec.
    lunge position hip stretch
    back mobility stretch

Workout
    Squat Jumps
      - 3 x 5 @30kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @20kg dumbells in each hand
      - 2 x 7 @40kg dumbells in each hand
      - 1 x 7 @40kg dumbells in each hand split squat variation

    The cable row was being used the rack so had to wait before I could continue
     
     Seated calf raises
       - 2 x 15 @150kg barbell

     Cable still being used so had to do natural glute ham raises on the floor
     using my calf strength to keep my feet under.

      - 2 x 1,5,5 : some were using hands and some weren't. first set was one rep without hands and I try and keep back and hips straight but when I start to ascend it really is painful in my mid back, not spine pain but just the pain of keeping my back straight so the other sets I had to do some reps without hands and some with hand to push. After my calves were sore too near the side of the upper calf near the knee.

     Leaning away from cable knee drives @25kg
       - 2 x 10 each leg

     Then decided to do one set of lying hamstring curls at 20kg each leg, difficult
        - 1 x 7 each leg

Cool down
   stretch
   walk

Comment
workout was all over the place. The reverse lunge I did it without touching my knees to the floor, else that slight touch collapses my form and then I have to try and get out so I just go low enough without touching my knees on the floor, which is more easier and more controlled. others were fine.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 17, 2018, 11:47:28 am
Date: 17/03/2018
BW: 67.2kg
Soreness: Hamstring, calves
Injury: none that stuck out

Condition: It was snowing since 5:45am and was expecting track to be out of order, but no snow on track and it was in use, around 11:30 am. Also when I was approaching track I could hear something being played on the large microphones, as I came close it was some motivational audio about some guy and the nfl.

Warm up
   dynamic/mobility warm up
   activation stretches/drills
      - calves, hamstring, quad stretches, glutes, hips, back
   front and back leg swings
   
   trolley pushes; walk, skip and run x 2 x 20 - 40m
   
   a sprint drill; walk, skip and run x 2 x 20m 

Workout
   Sprint starts 10m x 3 - recorded the start

   50m Sprints x 3

Cool down
   stretches
   walk back

Comment
my hamstring still sore from thursday workout and calves too. the cold not really helping in getting my self warmed up and to get rid of the doms. the sprint starts better then my previous, but I focussed too much on high hips by bringing back legs close to front legs (tip of foot in line with mid heel). Forgot to keep head down and to keep shin angle low, even though the shin angle was good at take off but at set position, angle was too upright. my knee is still a problem in not coming high enough. maybe the cold was keeping my muscles tight or something else.

http://www.youtube.com/watch?v=k9_zF1OECiA

EDIT: I looked at christian kirk stance who is wr in the nfl combine and the set stance is similar is hips a little lower, but his more high on the balls of his foot then me, but yet the shin's angle is still similar. so maybe I can get a better shin angle if i get on to the balls of my foot, also my arm still not under my shoulder slightly in front as compared to kirk, but only slightly and my elbow is bent to try and get a little lower. so something to think about for next session.

Before, my sprint starts lean were at a good angle and my arm swing at the beginning would be big where my arm would come right back and my front arm would be high in front where my tricep was in line with my face. not my hand only come up to my face and back arm doesn't go back enough. technical problem that needs to be dealt with asap, prob sled drags anything to get that exaggerated arm swings.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on March 18, 2018, 06:12:03 am
looks like you overcompensated a bit and now you're too bent over to get any push.

props for making it to the track in those conditions. looks nasty.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 18, 2018, 09:37:14 am
looks like you overcompensated a bit and now you're too bent over to get any push.

props for making it to the track in those conditions. looks nasty.

Yeah, wind was really howling. I asked the staff if track was dangerous and they said no it was safe, so I had no excuse to not go especially when I saw others using it, so I thought I have to use it too.

thanks

also I will implement the push sprint starts as part of speed work as suggested by my coach and see how that helps with the lean.

http://www.youtube.com/watch?v=IKf8i7b5VfY
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 20, 2018, 11:58:39 am
Date: 20/03/2018
Soreness: right hip flexor
BW: 65.6kg
Injury: none that sticks out

Condition: It was a little cold outside, when I went inside gym it was warm but window open so cold air coming in, I had a jumper on which made me too warm but when I took it off it was too cold, so had to stick without jumper. It took me 2hrs to do workout comfortably.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch seated
   quad stretch in lunge position
   single leg glute bridges
   high knee holds for hips x 20 sec each leg x 2
   back stretch for mobility
   seated iliopsoas stretch

Workout
    Jump Squats
      - 3 x 5 @35kg
      Note: I would unrack from a bench press by standing on the safety squat spotter, I would get on the floor and then lift bar on top clean position and then lift on to my back and then start the jump squats. The other time when I was stepping on the floor I stepped with my feet twisted and just minorly twisted my ankle, no pain, because my feet is flexible it didn't injure my ankle to much, but it's weird that i stepped on the floor at the side of my foot.

    Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand.
     - 1 x 2 each leg @45kg - it was too heavy
     - 2 x 7 each leg @40kg - comfortably moderate difficulty, might have to make it difficult.
     - 1 x 7 each leg @40kg in each hand - split squat variation
     - 1 x 3 each leg lunge walks : just an excuse to walk towards dumbbell racks.

     Single leg reverse hyperextenion : used a cable and a bench, where you can adjust it to an angle for incline bench press.
       - 2 x 15kg
       Note: first time I did it with one leg and other leg on the floor, but other leg was assisting, so I did 2 legs, but only one leg was attached to cable, since it was pressing on the lower part of my stomach, I had been drinking water so I had to be careful on not throwing up.

    Seated calf raises
      - 1 x 8 @100kg
      - 2 x 15 @150kg - comfortably easy

    Lying hamstring curls
      - 1 x 5 each leg @10kg
      - 2 x 7 each leg @20kg

    Facing towards cable knee drives
      - 2 x 12 each leg @30kg

Cool down
    stretch
    walk back

Comment
It was nice session, right hip a little bit buggy, sore. the jump squats at 35kg was a bit stiff the movement but form was good. the reverse lunges, 45 kg was too much  I could only manage 2 reps on each side before I couldn't carry on in terms of controlling the weight and ascending/descending in a controlled manner, but 40kg for both sets was comfortably easy, so I will have to go very close to touching knees to floor to make it harder or even do paused reverse lunges. reverse hyperextension targetted my back as well as my glutes, which felt good, but nothing in the hamstring, little bit sore. the rest were comfortably easy.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 22, 2018, 11:28:09 am
Date: 22/03/2018
BW: 66.7kg or 67.6kg one of them lol
Soreness: quads, hamstring
Injury: none that sticks out, right hip flexor has been sore but with rest it subsides, not the same hip flexor but then again I have a history of both flexors being injured.

Condition: It was a nice day, had 2hrs to do workout, but couldn't do single leg reverse hypers, cable was being used at that time.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip flexor high knee holds on my toes x 20 sec
   single leg glute bridges x 5 each leg
   seated cross legged iliopsoas stretch x 10 sec
   back mobility stretch

Workout
   Squat Jumps
     - 3 x 5 @  35kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg in each hand
     - 2 x 7 each leg @40kg in each hand
     - 1 x 7 each leg @40kg in each hand split squat variation

   Seated calf raises
     - 1 x 5 @100kg
     - 2 x 15 @150kg with feets on edge of plate

   Single leg Lying hamstring curls w/ cable
     - 1 x 7 each leg @10kg
     - 2 x 7 each leg @20kg

   Facing away from cable at angle knee drives @30kg
     - 2 x 10

   40 Yard sprint outs (just the exploding out part)
       3 reps

Cool down
    stretches
    walk back

Comment
It was a good session the reverse lunges were comfortably easy so I had to go very low and make the last few reps touch my knees on the floor. The calf raise was easy on the elevated platform (weight plate) the hamstring curl difficult but could pull out the reps except for the last 7th rep which was a struggle and managed to get it about 45 degrees before lowering my leg. the leaning knee drives was tiring and difficult because my feet was slipping backwards and I did it at 30kg so it was difficult in that way as well, so next i will need to place a plate on the floor to place my feet against, which will be placed next to the cable, to avoid it from dragging back. then I finished it with explosive sprint outs just to get the feel of exploding out of the 40 yard dash, covering as much ground, just jumping out, then step forward with the other leg I land on so I am not stepping in front or below my centre of gravity. A good session. I hope to hit 45 kg following week (fortnight), as I have done 40kg for 3 weeks now and next week I will do them with all reps knees to floor.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 24, 2018, 11:22:31 am
Date: 24/03/2018
Soreness: hamstring, quads, glutes
BW: 66.9kg
Injury: none that i can notice

Condition: It was raining, had to walk for 45 mins to get to the gym, car was unavailable so light spray rain. Track was wet. There was a hamstring pull scare.

Warm up
    ankle mobility
    dynamic calf stretch
    straight legged hamstring stretch walks, each step you lean forward
    high knee holds on my toes 20sec x 2
    lying quad stretch

    lunge position quad stretch where you grab the back leg and pull towards me but before the stretch just bringing my toes near my glutes, I felt pain just gradually increase in my hamstring up to 6/10 so I had to just stand up to try and get rid of that pain/cramp. But once I stood up and straighted my legs the pain in my hamstring shot up to 9/10 so unbearable but then it just gradually died down. I was kinda nervous to go out and run but after a light run I felt it was ok.
Even when standing and just bring my heel to my glutes without my hand, pain gradually builds up in my hamstring and if I straighten it the pain just shoots up exponentially before dying down, never felt a pain that much on my hamstrings before.

    leg swings forward and backward

    seated cross legged iliopsoas stretch

    trolley start walks, skips and runs
   
    a walk, skip and run
   
Workout

    Push up sprint starts x 2 - first time doing it so it didn't go well

    Sprint starts x 3 - went well, felt a good lean, head down, covered more ground but didn't get to record it as battery died on my phone.

    50m Sprint @90% x 4

Cool down
   stretch minus quad stretch
   power plate vibration to massage my legs including quads, back
   walk back

Comment
It was a good session, the sprint starts went well, as I have been doing sprint pushes at home to try and extend and drive knee forward. Glutes feeling more bigger when I contract them when walking. Hamstring felt tight, when doing the quad stretch man the pain was too much to bear. The sprints felt good too.

On a side note: I have been looking at stride counts of runners, 40 yard dash, they have 6-7 strides up to 10 yards, which is 6 strides for 10m. sprinters they manage 6-7 strides. When I ran the 10m, I can easily and everyone else can bound 6 steps without effort over 10m, but that would make a slower stride frequency. Makes me wonder about the perfect balance between stride length and stride frequency.     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 25, 2018, 07:17:50 am
Today morning, I wanted to test out my hamstring just by lifting my toes to my butt slowly and holding it there, a few seconds later I could muscle tightening up so when I tried to straighten it, super sore, too sore to straighten, so I had to slowly straighten a little hold it and straighten till fully straight.

Coach says it could be a lower back issue or maybe because of the weather.

I will ice it and bandage it and see how it feels tomorrow. I am too scared to even test it out anymore because the pain is very severe.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 27, 2018, 12:40:47 pm
Date: 27/03/2018
Soreness: hips (right more)
BW: 65.7kg
Injury: n/a

Condition: It was a good day with sufficient amount of time (2hrs) Not many issues, except when I do the lunge quad stretch, my hamstring cramps badly that I can't straight my leg else the pain shoots exponentially so I unbend it slowly.

Warm up
    Ankle mobility
    calf stretch
    Seated hamstring stretch
    Quadstretch - placing feet on bench behind keep closed to butt, suprisingly this doesn't make my hamstring cramp.

    High knee hip holds x 20 sec each leg with support leg on toes
    back mobility stretch
    seated cross legged iliopsoas stretch
   
Workout
    Squat jumps
      - 3 x 5 @empty bar (20kg)
      : Easy, light and bouncy.

    Reverse Lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @22.5kg dumbbells in each hand
      - 1 x 7 each leg @40kg dumbbells in each hand, knees to grass lol
      - 1 x 7 each leg @40kg dumbbells in each hand, just go low
      - 1 x 7 each leg @40kg dumbbells in each hand, split squat variation

    Seated Calf Raises
      - 1 x 5 @100kg
      - 2 x 10 @170kg

    Lying cable hamstring curls
      - 1 x 7 each leg @10kg
      - 2 x 7 each leg @20kg

    Leaning cable drive backs
      - 2 x 12 @40kg

    Sprint outs x 6 - I just get into 3 point stance and just explode out on to my first stride and that's it.

Cool down
    stretch
    walk back

Comment
It was an alright session, when ever my hamstring are sore, lunge quad stretch makes my hamstring cramp that if I try and straighten the pain just sky rockets, so I have to think of a better quad stretch. Seated calf raise was done with feet on edge of a thick weight plate, comfortable, not too difficult.
   
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on March 27, 2018, 09:13:26 pm
Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2018, 08:21:55 am
Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?

As of right now, I'm on a strength based workout routine, the speed session is basically just to get my technique in order, drive phase/acceleration, it would have negative impact if I solely focused on a strength routine without adding a speed session in there just to get my body in running form.

He has given me a template to follow and when he is not there, I send videos of my form from time to time to keep him updated.

So as of now the focus is strength and just training the 30-50m part of the race.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on March 28, 2018, 11:59:48 pm
Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?

As of right now, I'm on a strength based workout routine, the speed session is basically just to get my technique in order, drive phase/acceleration, it would have negative impact if I solely focused on a strength routine without adding a speed session in there just to get my body in running form.

He has given me a template to follow and when he is not there, I send videos of my form from time to time to keep him updated.

So as of now the focus is strength and just training the 30-50m part of the race.

Well I hope you're not paying the coach for that service. It's too bad T0ddday isn't around anymore but even without him, there's plenty of advice to be gotten for free here on the site. The best aspect of running in a group, above all else, is running against others, or at least having a coach time you and keep track of your times. Then you know where you're at. Right now you're in the dangerous space of training essentially by yourself without knowing if the training is working. No testing or measured progress. So you're really not getting much out of the coaching service if you're not running with others as well IMO.

You can't really measure progress with those lifts either, to be honest. Reverse lunges or BSS can get limited by how much weight you can hold. The primary lift for power athletes should be either the squat, RDL, or power [pull/clean], mainly because they're heavy compound movements, and also because the limiting factor isn't loading capacity, i.e. you might be strong enough to 1RM 100kgs on a BSS...but you can't hold 2x50kg DBs for long enough to perform the lift, or safely balance a 100kg barbell on your back while propping your foot behind you. They're great for assistance and to adjust imbalances, but they shouldn't be the focus unless there's an reason for doing so (accommodating an injury, for example). I recall T0ddday being big on this too.

Sprinting is a natural movement, but performing it well requires training multiple physical aspects at once. There's power out of the blocks (acceleration), which you're covering well enough now, but you have to train the speed and speed endurance aspects simultaneously (yes, they're different). Your coach should have you doing some tempo fartlek style sessions at the very least in conjunction with what you're currently doing. 4x50m isn't training maximum speed in the most ideal way. You need to do a longer sprint to hit your true top speed - flying 80-120m, hollow sprints, overspeed etc. Then incorporating sprints greater than the distance of the event (150m+ for you) to build speed endurance and hold your top speed for longer. Training each element in isolation is unusual - I'm not saying it won't help you, but it's atypical. But if you're happy, then keep doing it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 29, 2018, 10:40:41 am
Date: 29/03/2018
Soreness: glutes, hamstring
BW: 147lbs
Injury: hips are quite sore when flexed but not injured

Condition: It was raining outside, but nice inside a little cold. Joined another person towards the end in the deadlifts.

Warm up
    Ankle mobility
    calf stretch
    hamstring stretch
    quad stretch
    glute bridges single leg
    high knee holds x 20 sec on balls of foot
    back stretch for mobility

Workout
    Jump Squats
      - 3 x 5 @20kg (empty bar)
   
    Reverse Lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @22.5kg dumbbells in each hand
      - 2 x 7 each leg @40kg dumbbells in each hand
      - 1 x 7 each leg @40kg dumbbells in each hand split squat variation
   
    Seated calf raises on edge of plate
      - 1 x 5 @110kg
      - 2 x 10,12 @170kg

    Deadlifts
      - 1 x 6 @40kg
      - 1 x 5 @60kg
      - 1 x 4 @80kg
      - 1 x 3 @100kg
      - 1 x 1 @110kg
      - 1 x 1 @130kg
      - 1 x 1 @140kg  :personal-record:
      - 1 x 0 (got 3/4 way and decided to drop it) @150kg

    Leaning away from cable single leg knee drives
      - 1 x 8 @15kg
      - 2 x 12 @30kg

Cool down
   stretches
   walk back

Comment
It was a good session, 40kg feeling lighter and comfortable. The seated calf raise was comfortable but the difficult part is that I have my legs slightly straight out in front to roll the bar on top of my quads and then I have to walk my feet back after lifting the weight on to my quads near the knee, using 2 yoga mats folded. But once in place it's easy. Then another guy there wanted me to join him with deadlifts, so I agreed substituting it for the lying hamstring curls. I haven't done normal deadlifts in a long time, so 140kg is a PR for me, but he advised I wear a belt so I did, so I don't know how much that takes away from the PR. But a good workout for my glutes and hamstring. Finished it off with knee drives and left.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2018, 01:27:00 pm
Date: 31/03/2018
Soreness: pain is deep (quads, shin muscle)
BW: n/a
Injury: none that sticks out besides the normal hip muscle pain when stretched

Condition: couldn't make it to the track so it was a plyometric session, tried to make sure I got a good work in.

Warm up
   ankle rotation
   dynamic calf stretch
   swinging leg hamstring/calf stretch
   quad stretch
   high knee hip holds x 20 sec
   back mobility stretch

Workout
    Ankle hops (2 sets was quick and last 2 was quick ground contact time aim for height) 4 x 8-12

    Tuck jumps (same as above 2 sets for quick knee movement and other 2 was height with quick power feet movement) 4 x 8

    single leg bounds 3 strides (aim was distance minimal knee bends more of a paw forward) x 3 covered approx 5m. then did one set of just feet cycle single leg bounds. first time left leg my knee collapsed meaning bent on first time but other times it was ok.

    depth jumps 3 x 8 (first was little knee bend, second was quarter squat position,  last was over a hurdle with little knee bend)

    Since I was finished I thought let me measure my broad jump see how far I can jump. Did 4 sets.
    - From start line to back of heel was 2.41m and 2.7m to the front of the foot.
    - 2.41m Broad Jump (got here 2 times) Since it was on carpet, which did sometimes slip.

    Sprint outs 1 step x 4

Cool down
  stretch

Comment
A good session, I'm amazed at how far people jump in the nfl combine. Deep tissue pain showing the level of muscle worked. I did it on a carpet. The single leg bounds was awkward as first time doing single leg bounds. I had around 5m of free space.


   

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2018, 10:09:53 am
Date: 03/04/2018
Soreness: right hip always sore now, quads and calves sore
BW: 146lbs
Injury: left hip feels fine but right hip flexor is painful but doesn't feel injured

Condition: It was an good sesssion. It had rained and then rained heavy after. Gym not that busy. Lasted 2 hours exactly. The warm up, the jump squats and the reverse lunges took over an hour.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip flexor hold stretches x 20 sec each leg I also feel this in the glutes because I am on my toes
   back mobility stretch

Workout
    Jump Squats
      - 3 x 5 @25kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @25kg dumbbells in each hand
      - 2 x 7 @45kg dumbbells in each hand  :personal-record:
      - 1 x 7 @45kg dumbbells in each hand, split squat variation.  :personal-record:

    Seated Single leg Calf raises
      - 1 x 5 @60kg
      - 2 x 10 @90kg

    Lying hamstring curls cable
      - 1 x 7 @10kg
      - 1 x 7 each leg @25kg

    Trapbar deadlift (cos cable was being used)
      - 1 x 4 @60kg
      - 1 x 3 @100kg
      - 1 x 1 @120kg

    Lying hamstring curls (available again)
      - 1 x 7 each leg @25kg

    Facing cable drive backs - not enough time but not disappointed its extra

Cool down
    lying on mat with legs elavated do a 1:1:1:1 breathing (in, hold, out, hold) x 5
    walk back

Comment
The jump squats was good and comfortable the reverse lunges finally at 45 kg felt good so I went down till I was happy with my front leg angle and then week by week I will progress going lower till knees to grass. Then the split squats was good, I rested between each leg. The seated calf raise was changed to single leg because the adding 200kg of 20kg plates was getting to ridiculous and bending the bar, so I brought it down to 90kg and did single leg to make it equivalent to 180kg.
Others were ok. I saw from defranco video about a 5 min post workout recovery technique about the breathing, which was interesting, I could only hold for 3 sec and that was difficult as holding was difficult, but it feels good after.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 05, 2018, 01:31:35 pm
Date: 05/04/2018
Soreness: calves were sore af after calf raises
BW: 66.9kg
Injury: right hip sore

Condition: It was actually a nice sunny day, the workout went well even though tiring.

Warm up
    Ankle mobility
    calf stretch
    hamstring stretch
    glute stretch
    high knee hip holds x 20 sec each leg
    quad stretch
    back mobility stretch
    seated cross legged iliopsoas stretch

Workout
    Jump Squats
      - 3 x 5 @25kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @25kg dumbbells in each hand
      - 2 x 7 @45kg dumbbells in each hand
      - 1 x 7 @45kg dumbbells in each hand split squat variation

    Single Seated Calf Raises
      - 1 x 5 @25kg
      - 2 x 12 @90kg on edge of weight plate
      - 1 x 12 @90kg on floor

    Single Leg Hamstring Curls
      - 1 x 5 @15kg
      - 2 x 7 @25kg
      - 1 x 3 @15kg

    Cable Drive backs leaning towards cable
      - 2 x 10 @50kg

Cool down
   light stretch
   walk back

Comment
It was a nice session, the reverse lunges were tiring, some reps where I collapsed on my knees so I had to use up strength to come up from my knees as I was relaxed and then continue. Then the split squat variation I decided to not rest between legs, so I was tired there too and had to a rest a few seconds before finishing last 2 reps. Calf raises were tough and soleus muscle, which even extends below the main head of the calf was sore af. Hamstring curls are tough to get fully bent to 90 degrees or more, but I get it close. Then the cable push backs was good, I had to pull it back before I commenced as my leg not strong to walk it back. But a good session nevertheless. I am close to 50kg, which is the next weight after 45kg, I will make sure I am properly comfortable before hitting that milestone.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 06, 2018, 06:57:03 am
How can you have problems doing a solid 60kg half squat and yet be able to DL 140kg and now do 7 reps of 90kg BSS???
No disbelief, just don't get it, some sort of crazy imbalance or other weird stuff going on here!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 06, 2018, 07:51:38 am
How can you have problems doing a solid 60kg half squat and yet be able to DL 140kg and now do 7 reps of 90kg BSS???
No disbelief, just don't get it, some sort of crazy imbalance or other weird stuff going on here!

I actually managed 120kg for 7 reps of 3 sets in the partial squats. It's actually at full squat I can't get past 80kg because of my hips and also my lower back is always sore at 2/10. My hips are also problematic in the full squats.

It is strange.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 07, 2018, 05:16:54 pm
Date: 07/04/2018
Soreness: quads, they were sore during the workout
BW: 67.2kg

Condition: It was a pleasant weather, nice and cool, slight wind and it was luke warm.

Warm up
    same entire body dynamic warm up
    a walk, skip and run x 2 x 15m

Workout
    Prowler sled walks x 2, skips x 1 - staff came and took it away saying it wasn't property of gym just something the athletics club chipped in to buy, so I couldn't use it.

    Sprint Starts x 4
    Push Up sprint starts x 3

    50m Sprints x 5 @90-95%

    some sprint pushes and other misc sprint starts

Cool down
   lying down breathing 1:1:1:1
   stretch
   walk back

Comment
it was a nice day to work out, my legs, quads were sore and right hips too. I didn't get to fully use the prowler as it was not property of the gym but belongs to the athletics club, so it had to be taken away. Sprint starts felt good but knee still not getting high as I would like but the lean is almost there. Need some good drills to enforce good sprint start mechanics.

I ran twice one straight after the other as I wasn't happy with the first run based on how it felt and my leg placement but second was a little better.

But Still even more progress.
http://www.youtube.com/watch?v=1_s0ePIikMA
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 07, 2018, 06:19:08 pm
Just had a moment of Eureka in regards to improving my drive phase.

I was watching youtube videos and saw the dynamic step ups and that gave me an idea on how I can use that to drive my knees by doing step ups for height and for distance.

And maybe I can utilize skips for distance. Just something to experiment with.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 10, 2018, 01:24:55 pm
Date: 10/04/2018
Soreness: shoulders, quads
BW: 66.8kg
Injury: right hip flexor sore when i stretch quads so will leave that alone

Condition: Alright training session, a lot of shoulder work done. It took 3hrs. 2hrs just from the upperbody training. gym closed so did remaining of my workout at home so 3 1/2hrs.

Warm up
   activation and mobility stretch
   
Workout
    Concentric jump squats using pin
     - 3 x 5 @30kg

    Reverse Lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @25kg
      - 2 x 7 each leg @45kg dumbbells in each hand
      - 1 x 7 each leg @45kg dumbbells in each hand split squat variation (quads on fire)

    Guy wanted me to do some shoulder work with him, took 2hrs so I thought ok. It can help me as a sprinter.

    shoulder press
       2 x 10 @empty bar
       10 x 8 @30kg, 22.5kg just changing weight constantly
       1 x 15 empty bar

    seated shoulder press
       5 x 10 @empty bar
 
    dumbells shoulder press but rotating dumbbells on the way up
       5 x 10 @2kg dumbbells in each hand

    tricep skull crushers @15kg
 
    bicep curls @15kg     

    shoulder raises @60kg

    We did a lot I just can't remember reps, sets or weights in order.

    Went home, then did the following.

    single leg calf raises slow down fast up - sore af
      - 3 x 20 each leg

    Natural bodyweight glute ham raise
      - 3 x 5 no hands except for last set my hamstring too weak

Cool down
    lying down
    stretches

Comment
too tired to comment but it was long work just on the upper body, next will have to decline to doing so much until I finish my entire workout then I can do the upper body. I finished reverse lunges at 12:45 ish and then finished upper body at 2:25pm. But good to do some upperbody for a change.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 12, 2018, 10:54:59 am
Date: 12/04/2018
Soreness: lats from the upperbody session from tuesday, glutes, quads, calves
BW: 67.02kg
Injuries: right hip flexor was sore so I had to terminate any stretches that aggravates it

Condition: A 2 1/2hr session, I was able to complete it comfortably also some distractions by talking with others there who joke around. It was very foggy and a little cold outside but fine inside.

Warm up
    walk to gym 5 min
    overall body mobility/activation stretches

Workout
    concentric squat jumps
      - 3 x 5 @30kg

    reverse lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @25kg dumbbells in each hand
      - 2 x 7 each leg @45kg dumbbells in each hand
      - 1 x 7 each leg @45kg dumbbells in each hand split squat variation

    single leg seated calf raises
      - 1 x 5 @60kg
      - 2 x 12 @90kg

    single leg hamstring curls w/ cable
      - 1 x 7 each leg @10kg
      - 2 x 7 each leg @20kg

    cable drive backs
      - 1 x 10 @50kg
      - 1 x 12 @35kg

    standing straight legged pawbacks /w cable
      - 2 x 10 @15kg

Cool down
    stretch
    walk back
    foam rolled my quads (sore af), glutes

Comment
It was a nice relaxed session, no rushing. Reverse lunges feel comfortable but always fatigued after. split squats felt more comfortable. Concentric squat jumps felt good I squat down the bar on the pin and then after the weight is off me I keep contact with the bar and then jump up. The other sessions went well too.
The drive backs was good, I go heavy to build the strength then go light to develop the power. I'm not sure if I should continue going heavy or stick with medium weight, might stick with the moderate load.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 14, 2018, 09:10:49 am
Date: 14/04/2018
Soreness: hamstring, glutes, IT band a little near hip area
BW:66.8kg
Injury: n/a

Condition: a hot sunny day and the track was planned to be used for competition. SO I had plenty of time as I got there from the start of time it opened, which is 10am to 12pm. 30min warm up. My lats were still sore and my chest felt a little heavy before and during the runs.

Warm up
    1hr walk to gym (car unavailable)
    overall body dynamic warm up
    quad stretches
    heel walks
    a walk, skip and runs
    sled trolly push walks, skips/run
    fast high knee drills for 10m

Workout
    hill sprints 45 degrees or maybe more as 10m x 3
    sprint starts x 4 @10m
    push up sprint starts 2 x 10m
    50m sprints @90-95% intensity x 5

Cool down
    stretch
    walk back

Comment
It was hot, sun was blazing. the track didn't seem slippery but my feet slipped at the sprint starts but at the 50m start it was more dry so more grip. The 50m sprints felt good especially the start, the first set I stumbled but the 3rd I felt my body was at a good lean and a good low heel receovery as every step I could grip the floor quick. so a good session and what works for me is thinking of exploding out quickly. then watched the competition for 1hr lol before leaving. 100m races ran around 4 seconds in the 30m and 6 seconds in the 50m, which is a good time.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2018, 10:23:05 am
Date: 17/04/2018
Soreness: left shoulder, legs
BW: 67.7kg
Injury: nothing much

Condition: Warm and Sunny. Workout lasted 3 1/2hrs as I also did upper body with the same guy there. Motivate each other.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   glute bridges
   quad stretches not incl right leg cos of sore hips
   high knee holds on tip toes x 20 sec each leg
   back mobility stretch
   hip distraction work for right hip - lateral, posterior and hamstring
   seated cross legged iliopsoas stretch

Workout
   Concentric Squat Jumps
     - 3 x 5 @40kg at around parallel
   
   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @25kg dumbbells in each hand
     - 2 x 6,5 knees to grass @45kg in each hand
       - Note: Straps came loose and weight dropped at those reps when I came up
     - 1 x 7 each leg @45kg dumbbells in each hand split squat variation

   Shoulder Press
     - 5 x 10,10,8,5,5 @empty bar

   Dumbbell flys @2kg
     - 5 x 10

   Dumbbell arm raise in front @6kg
     - 3 x 10

   Cable pull downs
     - 3 x 5

   Skull crushers @empty bar and 15kg supported for last set
     - 2 x 8

   Bicep curls 15kg curly bars
     2 x 10

   Back to leg work
   Seated Single leg calf raises off floor
     - 1 x 5 @empty bar
     - 2 x 12 @100kg

   Lying on bench hamstring curls w/ cables
     - 1 x 7 each leg at pin 2 @5kg each pin
     - 2 x 7 each leg at pin 4 @20kg

   Leaning away from cable knee drives at angle
     - 2 x 10 @pin 7 (35kg)
     - 1 x 10 @pin 7 : up right on a box and lift knee up as high as a I can

Cool down
   stretch
   walk back

Comment
Another long session, 45kg reverse lunges were challenging in regards to doing them with knees to grass as I am still kinda new to them but only way to progress was this way. Concentric jump squats was good and controlled. Some people worried that doing squat jumps generally may be bad for my spine cos of compression, but my form was good and felt good. Another long session cos of adding upper body work with this guy. shoulders are dead after the shoulder raises. I was also looking at the mirror and am used to seeing a person with skinny upperbody but this time my chest is sticking out of my shirt especially when I breath lol makes me laugh but also cautious I don't train too much that it gets too big and then has a negative impact on my sprinting.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 19, 2018, 11:05:38 am
Date: 19/04/2018
Soreness: glutes, quads
BW: 67.2kg
Injury: hips a little

Condition: It was a sunny day and it was hot. 27 degrees celsius. Started at 10:15am and finished at 1:30pm.

Warm up
    Ankle mobility
    calf stretch
    hamstring seated stretch
    quad stretch
    single leg glute bridge
    high knee holds x 20 sec each leg
    back mobility
    hip distraction band work

Workout
    concentric jump squats
      - 3 x 5 @40kg

    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 each leg @25kg dumbbells in each hand
      - 2 x 7 each leg @45kg dumbbells in each hand (2-3 reps knee to grass and rest normal)
      - 1 x 7 each leg @45kg dumbbells in each hand, split squat variation

    Deadlifts
      - 2 x 10 @30kg
      - 1 x 10 @70kg
      - 1 x 5 @100kg
      - 1 x 1 @120kg
      - 1 x 1 @140kg
      - 1 x 1 @150kg  :personal-record:
      - 1 x 1/2 @160kg
        -Note: It was very close, it's that stage where it is above your knees and can't lock out.
      - 1 x 10 @100kg
      - 3 x 10,10,20 @70kg - glutes were on fire.

    Single leg seated calf raises
      - 2 x 12 @100kg
   
    Seated reverse lunges for shin muscle
      - 2 x 10 @15kg plate on my foot

    Leaning towards cable push backs
      - 1 x 10 each leg @40kg
      - Note: Prob not good idea after heavy deadlift as after this set my lower quad on the right leg was sore when I put weight on it stepping on a platform so did some massage, stepping machine just to get blood flowing and other stuff.

    Decline sit ups
      - 1 x 10 @bw

    Hanging knee lifts
      - 5 x 10

Cool down
   stretch
   walk back

Comment
It was a hot day, a nice workout and a pr on the deadlift. The 160kg was close, I was upright just trying to get the bar up while it passed my knees and just trying to lock but couldn't I was stuck at that position. But it was more higher than the 150kg I failed at. I did some arm work just light. I also did cable push backs but had pain on my right quads, maybe I overworked it after the deadlift. It was a good session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 21, 2018, 01:10:38 pm
Date: 21/04/2018
Soreness: shins, hamstring, quads, calves
BW: no scale

Condition: Plyometric/shock training workout at home. 1hr Session.

Warm up
    star jumps
    dynamic calf stretch
    swinging hamstring/hip flexor dynamic stretch
    dynamic quad stretch
    high knee stretch holds
    switching lunges   

Workout
    Ankle hops for height 3 x 8
    Tuck Jumps 3 x 8
    Single leg hops 3 x 6
    Single leg depth jumps 2 for height and 1 for distance
    Sprint step outs x 4

Cool Down
    stretch

Comment
Couldn't go to the track so did some plyo sessions. It was an ok session. Shin bound to be sore from the ankle hops and depth jumps. Single leg depth jumps was good idea was to imitate the weight of the body as the leg comes to down to paw the ground with the whole body above but increase height to strength and training the stiffness of my legs.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 21, 2018, 02:06:02 pm
great job on the PR!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 21, 2018, 06:33:39 pm
great job on the PR!

Thanks  :highfive:.
On my way to a goal of ~3x BW.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 24, 2018, 10:35:38 am
Date: 24/04/2018
Soreness: legs
BW:67.1kg
Injury: right hip feeling sore again as only staff was available who was occupied outside so I didn't get the bands

Condition: alright session. majority upper body work.

Warm up
   ankle mobility
   calf stretch
   hamstring seated stretch
   quad stretch
   high hip holds
   single leg glute bridge
   others as well i don't remember

Workout
   dumbbell lateral raises for medial delts
      - too many sets of 10

   lean over dumbbell pull backs for rear delts
      - too many, too tired and can't recall properly

   shoulder press with empty bar (my shoulders were gone at this stage so used a 5k aluminium bar)
      - some sets of 10-15

   super set of 5kg plate front raise to above head, then changed to over head press with same plates then using 4kg dumbbells in each hand for front raises
     - some sets of 10

    trap bar shrugs
       - worked up to 110kg x 10

    seated arnie presses
      - 4kg dumbbells x 10, 2kg x 10 about 5 sets

    incline tricep extensions
      - 3 x 5

    Cable tricep extensions
       - 3 x 10

    Cable bicep curls x 15kg
      - 2 x 10

I wanted to do atleast one lower body workout, as the person I was working out with said I should leave it he then suggested I do the following, which was a leg killer. never again.

    Squats super set (wide stance, medium stance then feet together stance) empty bar no rest between stances and no locking at top just constant up down
       - wide x 10, medium x 10 and close together x 10 rest 30 seconds
       - wide x 15, medium x 15 and close together x 15 rest 30 seconds
       - wide x 20, medium x 20 and close together x 20 rest 30 seconds
       - wide x 25, medium x 25 and close together x 25 rest 30 seconds (10 reps with bar, 15 reps without bar)
      - wide x 30, medium x 30 and close together x 30  rest 30 seconds (10 reps with bar, 20 reps without bar)

Cool down
   wobble my way back

Comment
I will have to get back to my routine and then add the upper body work at the end. The lower body work was a killer, quads dead like jelly. So much upperbody work for majority the shoulders and a few for biceps and triceps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 25, 2018, 12:31:13 am
Update :I threw up last night. Don't know if it was due to workout or what but felt light headed low blood sugar drank water but didn't help and felt queezy so went to bathroom to check if I could throw up and did. 5:30am now feeling better. Quads sore alot as expected.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 26, 2018, 10:22:21 am
Date: 26/04/2018
Soreness: quads from tuesday and glutes
BW: 66.9kg
Injury: unknown

Condition: Went there early as they have a ladies session at 1:30, so I got there at around 10:05 and finished at 1:00pm. Nice sunny day. Did some upperbody and because I was sore from tuesday and only have one proper lower body session I would go light and effective.

Warm up
    Walk to gym
    lower body and back stretches for activation and mobility
    hip distraction band work
    powerplate vibration to rid the lactic acid in my legs from tuesday or doms

Workout
    Concentric jump squats reverse pyramid
       - 1 x 5 @35kg
       - 1 x 5 @30kg
       - 1 x 5 @25kg

    Incline bench press
       - 2 x 10 @25kg
       - 2 x 10 @20kg

    Deadlifts
       - 2 x 10 @20kg
       - 1 x 10 @70kg
       - 1 x 5 @ 110kg
       - 1 x 1 @140kg
       - 5 x 20 @70kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 3 x 7 each leg @25kg dumbbells in each hand
   
    Jumping alternating Lunges
       - 1 x 3 each leg @25kg dumbbells in each hand
       - 1 x 7 each leg @15kg dumbbells in each hand
       - 1 x 7 each leg @10kg dumbbells in each hand

    Calf raises using leg press machine
       - 3 x 20 @80kg plates (not sure the weight of the leg press without weights)
       - Note: my glutes and calves were on fire I had to stand up everytime

    Leg press playing about
       - 1 x 5 @80kg plates
       - 1 x 5 each leg single leg presses - I didn't go all the way down as I could see tension increasing around knees the lower I went, so just stuck at around 100 degree knee bend. Quads were prob weak from tuesday's session. not planning on implementing it.

    Lying hamstring curls
       - My hamstring too weak so did a few reps at 2 sets

    Cable drive backs
        - 1 x 10 @40kg

    Cable knee drives
        - 1 x 10 @30kg

Cool down
    stretch
    walk back

Comment
Nice workout session, reverse lunges were ok even though I wanted something more loaded but because my quads were sore from tuesday I decided to instead of going heavy change it to jumping lunges using reverse pyramid method like the jump squats. I had 2hrs after the upper body session. The deadlift at 140kg I did without belt or strap then wore belt for second set. Then did other stuff to target the separate muscles. Alright session. Legs still need resting.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 29, 2018, 01:30:41 pm
Date: 29/04/2018 - lol was about to enter my date of birth
BW: 67.2kg
Soreness: calves and hamstring
Injury: not sure about right hip

Condition: It was cold, windy and light rain. Just a gloomy condition but still managed to get in some good runs in. Invented some drills to help my technique.

Warm up
    ankle mobility
    dynamic calf stretch
    leg swings for dynamic leg and hip stretch
    band distraction for the sore right hip
    glute bridges
    back stretch
    reverse lunge to explosive concentric movement 1 x 7 each leg @10kg dumbbells in each hand

Track Warm up
    A walk, a skip and a run
    trolley/sled push walks, skips x 2
    leaning 1 step low heel recovery push offs
    leaning forward lunge walks wide steps
   
Workout
   Sprint Starts 10m x 3-4
   Push up starts x 2 (1 in lowered position and 1 from top position)
   50m sprints x 3 @90%
   sprint outs to 1 step x 3
   low heel recovery push offs to 1 step

Cool down
   stretch
   walk back

Comment
It was a cold windy day so my runs were into a head wind. The runs felt comfortable and the form felt comfortable but because of wet floor steps were slipping. I might experiment by bringing my front leg more closer to the line. But it's all about being creative with the drills. I do expect to add speed endurance work while still doing this work later on when I have a good sprint start and a good 30m time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 01, 2018, 11:26:12 am
Date: 01/05/2018
Soreness: hamstring
BW: 65.9kg
Injuries: n/a

Condition: Nice sunny day, decided to make it a low intensity session as today's my last workout day, before going out of town for over a month where there will be no access to gym or track so will have to make do with the area I have. Some plyos and bodyweight training like pistols, plyometrics if possible. When I did GHR today, I found out it's not as simple as putting your knee on a pad and start workout as when I did do that, the knee cap movesout of the way when leg extended, so when I did do that my knees just hurt, that when I tried for another set, knee too sore and when I checked there was an area under the knee cap on the inner side it had swollen up a lot. when you extend your knees you can see the bulge stick out. so I iced it today.

Warm up
    ankle mobility
    calf stretch
    seated hamstring stretch
    quad stretch had to do right leg slightly due to hip flexor pain when knee pushed behind and the top of the femur bone presses forward in the hip socket and that is where the pain comes.
    high knee on tip toes isometric stretch 20 secs each leg
    single leg glute bridge with leg on bench
    back mobility stretch

Workout
    Squat Jumps
       - 3 x 5 @30kg, 30kg, 20kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 1 x 3 each leg @30kg dumbbells in each hand
       - 3 x 2,3,3 each leg @50kg dumbbells in each hand - easy, comfortable

    Natural Glute ham raises eccentric only and push for concentric
       - 3 x 7,5,1 - last rep was too painful due to the swollen muscle under the knee, this bruise when I tighten my quads, this bruise contracted too.

    Trap bar shrugs
       - 3 x 20 @70kg
       - 2 x 10 @110kg

    - When I did upperbody with this guy in the gym, I just cannot remember but when I do lower body workout on my own, I can remember every single set and rep.

    Tricep work, bicep work using curl bar, cable ropes and dumbbells.

    Calf raises on the leg press machine
       - 3 x 20, 10, 15

Cool down
    stretch
    walk back

Comment
It was a great session, especially how comfortable easy the 50kg dumbbells felt in the reverse lunges, I did like a slow eccentric phase then explode up. Did few reps as I wanted to keep it low intensity and just get used to the weight. The calf raise was comfortable but after 10 it's all just about getting through the soreness of the calves. So I have technically broken the gym in terms of the gym not having any more heavier dumbbells for my reverse lunges  :P.  So I will do 3 weeks of reverse lunges before doing BSS with 50kg for 4 weeks. Then jump on to box squats and different alternative exercises. Nice and comfortable session, not sweat.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 11, 2018, 01:56:11 am
The glute ham raise knee injury caused a pre patellae bursitis and am having to rehab it for a few weeks. Sucks.
Swelling gone but knee pain very sore when attempting single leg chair sits/squats. Eccentric part.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on June 12, 2018, 01:44:52 am
bump, how's the knee?
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on June 13, 2018, 04:06:02 pm
bump, how's the knee?

literally just came here to bump as well.

sup seifullaah??? hope all is good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 15, 2018, 01:52:06 pm
Hey guys

Just came back yesterday night. Knee is better. Been doing just rehab work on the knee for 6 weeks.

Just managed to do 5 reps of pistol squats on the effected leg on a box which is mid shin high, just touch and ascend.

going to check next week if I can do a pistol squat on the bottom step and then the full pistol squat.

but knee is feeling good. Man it got busted real bad.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 19, 2018, 12:04:37 pm
Date: 19/06/2018
Soreness: none much, legs wobbly after workout
BW: 62.8kg
Injury: Knee pain not that noticeable when I did the workout, but felt a bit weak (the knee) with the 5kg dumbbells in each hand.

Condition: It was quite hot, more so inside the gym. So a lot of sweat was produced throughout my training.

Warm up:
     Ankle mobility stretch
     Calf stretch
     Quad stretch
     Hamstring Stretch
     Hip holds x 20 sec each leg
     Stepping machine for knee     
     Power plate for my knee

Workout:
     Pistol squats on Box half shin depth
        - 1 x 7 each leg @bw
        - 2 x 7 each leg @5kg dumbbells in each hand stretched out for descent, near my chest on the ascent.

     Single Leg Leg Press Machine
        - 1 x 7 each leg @50kg (20kg weights + 30kg sled)
        - 2 x 7 each leg @80kg

Cool down
     walk back

Comment
It was nice to get back in the gym, the lifts felt good, the leg press was tough but doable. Due to fasting I have lost quite a bit of weight, will need to maintain my strength.       
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on June 19, 2018, 09:05:56 pm
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 20, 2018, 06:34:48 am
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on June 20, 2018, 09:44:00 pm
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

ahh

Quote
Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.

ya. i've done the box variants, feel safer. the ATG free pistol squats always ended up wrecking my knees, caused all kinds of tweaks/weird pains.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 21, 2018, 10:06:35 am
Date: 21/06/2018
Soreness: quads and hamstring felt weak after the workout
BW: 62.4kg

Condition: I am doing light work as I am still fasting the extra days 4 days left. It was very warm.

Warm up:
   Ankle mobility
   Calf stretch
   Hamstring stretch
   Quad stretch
   Hip holds x 20 sec
   Back mobility stretch

Workout
   Shin high pistol box squats
     - 1 x 7 @bw
     - 3 x 7 each leg @5kg dumbbells in each hand
       Note: Even though it is light, but when I bring the dumbbell close to me ascending is hard but manage it ofc.

   Reverse Lunges
     - @50kg dumbbells in each hand, was find out where my body was in terms of carrying and doing the workout, I managed 1 rep each leg a little difficult in controlling weight as I didn't use no straps, but felt a little weak because of the fast and have not been doing reverse lunges for nearly 2 months. So it was expected and I am still doing rehab.

   Sprint arm swings
     - 1 x 8 each arm 15kg dumbbells in each hand
     - 1 x 5 each arm 10kg dumbbells in each hand

   Dumbbell lateral raises
     - 1 x 7 each hand @5kg dumbbells in each hand

   Single leg Leg Press
      - 2 x 5-7 each leg @100kg (70kg + 30kg sled)
      - 1 x 7 each leg @90kg   

   Jump Squats
     - 2 x 5 @30kg

Cool down
   stretches

Comment
It was an ok session, the workout felt good, I attempted to do a single step sprint outs but my back foot slipped so I couldn't and also since my legs were weak I couldn't risk doing anymore workout. Also the jump squats at the end was not a good idea as my risk my back more while my legs are weak. So a good workout session. I also attempted a pistol squat with mid speed descent to atg and got up quite easily and knee felt fine slight discomfort on hips and knees. But knee is healing up nicely.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 24, 2018, 05:48:24 pm
Date: 24/06/2018
Soreness: none maybe hips a little
BW: didn't measure

Condition: Worked out at home, as couldn't get to gym due to no transport. It was a isometric/plyometric workout.

Warm up
    mobility drills
    other warm ups I don't remember
    some stretches

Workout
    single leg reverse lunges - i bring back foot back and squat down with one leg without the back leg touching the floor as low as I can and then explode up and jump off one leg.
      - 3 x 7 each leg @4kg plates in each hand

    kneeling jumps to feet
       - 3 x 7 @4kg plates in each hand over shoulder

   single leg isometric posterior planks - shoulders on a bench and the feet on the other bench and using your glutes,hamstring to keep hips neutral and body straight.
       - 3 x 20 secs @8kg, 16kg, 25kg each leg

Box jumps on chest high box
    3 x 7

Cool down
    stretch

Comment
Nice session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 26, 2018, 11:24:27 am
Date: 26/06/2018
Soreness: hips a little
BW: 62.4kg

Condition: Heat wave warning. Averaging 30 degrees. It was quite hot in the gym.

Warm up:
   30 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch and glute bridge using bench
   hip holds x 20 sec
   back mobility stretch


Workout
   Jump Squats
     - 1 x 5 @30kg
     - 1 x 5 @27.5kg
     - 1 x 5 @25kg

   Pistol squats on shin high box
     - 1 x 7 each leg @bw
     - 2 x 5 @8kg dumbbell in each hand
   
   Reverse lunge slow eccentric to explosive concentric
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @20kg dumbbells in each hand

   Lying cable hamstring curls
     - 1 x 7 each leg @pin 2 (10kg)
     - 2 x 7 each leg @pin 3 (15kg)

   Leg Press calf raises
     - 1 x 10 @80kg
     - 1 x 10 @100kg
     - 2 x 15,20 @150kg

   Leg press
     - 1 x 7 @150kg

Cool down
   stretch
   30 min walk back

Comment
It was a really good session judging on how much strength I have gained and how much my knee has recovered. the pistol squats was comfortable. reverse lunges was easy too where I explode forward and slowly descend back. Surprised that 150kg leg press was not that of a struggle. Good workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 28, 2018, 11:28:00 am
Date: 28/06/2018
Soreness: hips a little
BW: 62.9kg

Condition: I forgot thursday was a ladies session so arrived at 12:00pm noon, and just took my time until when it was 1:15 ladies started coming and I just realized it was a woman's session so I had to leave but did a fair workout. Pistol squats really work the glutes.

Warm up
   same

Workout
   Jump Squats
     - 3 x 5 @30kg

   Pistol squats on box
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @8kg dumbbells in each hand
   
   reverse lunges slow eccentric and explosive concentric
     - 1 x 7 each leg @bw
     - 2 x 7 each leg @20kg dumbbells in each hand

   Squats
     - 1 x 1 @30kg
     - 1 x 0 @80kg
     Note: I wanted to test the squats and when I placed 20kg plates on each side, my low back started to complain, which is annoying.

Cool down
   stretch

Comment
Quick session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2018, 12:20:51 pm
Date: 30/06/2018
Soreness: back was sore from beginning for some reason 2/10.
Weight: 9st 12.6lbs

Condition: It was very hot. I didn't have access to a car and I left my running shoes in there, so I had to run in my trainers, which I wear on a daily basis and is tattered at the front. Back was sore a little when I got there and even during warm ups and runs.

Warm up
   30 min walk
   dynamic stretches

   Outside
   
   A walk x 2
   A skip x 2
   A run x 2
 
   Fast knee runs
   alternating high knee

Workout
   10m sprint starts x 3
   Note: Long time back since running and so first start was the most awkward start ever, but the following starts got better and better.

   30m sprints x 1
   50m sprints x 2

Cool down
   stretch
   walk back

Comment
Bleh workout, good to get some rust off my starts. Don't know why my back was a little sore, which was off putting.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 03, 2018, 10:26:11 am
Date: 03/07/2018
Soreness: hamstring, back
BW: 9st 10lbs

Condition: It was a hot day, sweating like crazy. It was a good session.
Post Workout: Whey, Strawberry nesquick, creatine mixed in milk.

Warm up
    5 min walk to gym
    Mobility drills/stretches
    Activation stretch for hips
    Quad stretches, Hamstring stretch
    hip distraction band work

Workout
    Jump Squats
      - 3 x 5 @30kg
      - I realized that when I descended my hips sometimes would go far back, so need to make I keep the movement controlled which worked on the remaining sets.

    Squats @Pin 13 : At Parallel
      - 1 x 5 @30kg
      - 1 x 5 @50kg
      - 1 x 3 @70kg

    Reverse Lunges (Aim of slow concentric explosive eccentric)
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

    Single leg RDL /w Dumbbells
      - 1 x 7 each leg @bw
      - 3 x 7 each leg @20kg dumbbells in each hand   
      - It felt a little awkward the movement on the right leg as haven't done it for a while, but didn't bother my back.

    Leg Press Calf Raises
      - 3 x 15 @170kg

    Shoulder superset workout
      - 1 x 10 @15kg plates
      - 1 x 10 @15kg plates other direction
      - 1 x 5 raising plates up and to the side, 10 reps total 5 reps each side.

    Decline sit ups
      - 1 x 10 @bw
      - 1 x 20 @15kg plates
      - 1 x 5 @bw
      - When I do these sometimes I hyperextend my back and therefore low back pain when ascending, so had to be careful of those.

Cool down
    stretch
    walk back

Comment
Good session. Reverse Lunges felt good although the weight of the dumbbells could be felt but didn't reduce the explosive eccentric phase that much.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 04, 2018, 12:18:48 pm

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 04, 2018, 04:41:09 pm

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.

prone alternating superman & high rep "safe" 45-deg back extensions (not "HYPER") were my goto's for back pain.

i've been contemplating getting a 45deg hyper again, in my mind, for like 6 months now..... ;/ really miss it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 04, 2018, 04:43:53 pm

Due to irritating low back pains even though I don't have anterior pelvic tilt I have decided to do a lower back strengthening workout everyday, just the regular stretch and exercises.

I was playing tennis yesterday and it was difficult because of low back pain, not debilitating sore but irritating pain.

i.e.
cobra prone stretch
sole to sole of feet glute bridges
single leg glute bridge variant
superman/snow angel variant movement
superman arms at side variant

all 10 reps of 10 sec each movement.

prone alternating superman & high rep "safe" 45-deg back extensions (not "HYPER") were my goto's for back pain.

i've been contemplating getting a 45deg hyper again, in my mind, for like 6 months now..... ;/ really miss it.

Thanks for the tip, I was thinking of doing 45 degrees hypers (oops read that wrong) back extension but would have to be on a bench on incline lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 05, 2018, 09:57:05 am
Date: 05/07/2018
Soreness: hamstring, glutes
BW: 64kg (wore heavy trainers)

Condition: Dry humid hot temperature so sweating every time. Holding dumbbells causing thick blisters and then holding having the blisters just squeezes the blisters more so it is painful to hold dumbbells.

Warm up
    mobility drills
    calf stretch
    hamstring and quad stretch
    hip holds
    hip thrusts using bench x 20 sec

Workout
    Jump Squats
      - 1 x 5 @20kg
      - 3 x 5 @30kg

    Squats at parallel
      - 1 x 5 @30kg
      - 1 x 5 @60kg
      - 1 x 0 @80kg

    Reverse Lunges slow concentric explosive eccentric
      - 1 x 5 @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand
     
    Single leg romanian deadlifts
      - 1 x 5 each leg @bw
      - 1 x 7 each leg @8kg dumbbells in each hand
      - 3 x 7 each leg @20kg dumbbells in each hand

    Shoulder rotations/plate diagonal pulls/ over head plate press @20kg plate
      - 2 x 10 around head each direction
      - 1 x 10 each side plate pulls
      - 1 x 10 overhead press

    Leg press calf raises
      - 3 x 15 @180kg

    incline bench 45 degrees back extension
      - 1 x 10

Cool down
    stretch
    walk back

Comment
It was an ok session. dumbbells caused blisters and that made it hard to do the single leg romanian deadlifts even though it was with a light dumbbell it was irritating the blisters.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 08, 2018, 11:43:13 am
Date: 08/07/2018
Soreness: hamstring, glutes, hips
Temperature: 28-29 degrees
BW: 141 lbs

Condition: Another scorching hot day, ran in my vest this time, never ran in my vest before, but felt I had to. It was a good workout session to get rid of some rusts. After over a month of no running not only do you get rusty but you also forget the technical cues in running even though it's in your head. But today's session better acceleration with keeping my head low.

Warm up
    30 min walk
    ankle and calf dynamic warm up
    front and back straight leg kicks for hamstring and hip stretching
    high hip holds
    quad stretches
    bw reverse lunges
    good mornings with empty barbell

Track Warm up
    reverse calf raises
    A walk x 2, skip x 2, run x 2
    alternating high knee drills
    fast high knee drills

Workout
    Sprint starts 10m x 3
    Push Up sprint starts 10m x 2
    50m sprints x 5
    seated sprint arm swings 6kg dumbbells in each hand x 20 x 2
    incline sit ups x 10
    alternating superman 5 sec x 10, 20 alternating arms with no holds
    back extension using bench at incline x 20, 20 @holding empty barbell

Cool down
    stretches
    30min walk back

Comment
It was a good session, a little windy while baking hot, no shade in sight. first 3 sprints I did coming up too early and then realized this it and corrected it in the last 2 runs where I kept my head low and felt I accelerated further and quicker. the sprint starts were ok, still a little bumpy but hopefully after some constant practices it will be smoother I think it's just the fact of accelerating quick in 10m, which is not a lot of distance but main thing is practicing my sprint start and not my acceleration. Did some back strength work today as I had 2hrs session and finished the running session in 1hr 15min.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 09, 2018, 12:52:45 am
why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 09, 2018, 09:07:39 am
why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 11, 2018, 09:20:37 am
Date: 11/07/2018
Soreness: glutes, quads, hips, hamstring, back a little
BW: 10st 02lbs

Post Supplement: whey protein shake mixed with creatine and nesquick powder
Condition: The usual high temperature. sweating like crazy. Started the session at around 3:40pm and finished at 5:50pm.

Warm up
    walk to gym 5min
    mobility drills (ankle rotations, calf stretches)
    seated hamstring stretch
    lunge quad stretch
    hip hold stretch x 20 sec each leg
    empty bar good mornings

Workout
    Squat Jumps
      - 3 x 5 @30kg

    Squats at parallel pin 13
      - 1 x 1 @30kg
      - 1 x 2 @70kg
      - Note: 70kg can be done but not comfortably, will start doing lighter squats of high reps and with pauses possibly but maintaining the safety element of it.

    Reverse Lunges (step back, lunge down then step forward equals 1 rep)
      - 1 x 5 @bw
      - 1 x 3 @20kg dumbbells in each hand
      - 3 x 7 @40kg dumbbells in each hand

    Single leg romanian deadlifts w/ dumbbells
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @12.5kg dumbbells in each hand
      - 3 x 7 each leg @25kg dumbbells in each hand

    Shoulder workout
      - 20kg plate rotations around my head x 2 (one clock wise and straight after anticlockwise)
      - 20kg plate upright rows
      - 20kg plate overhead press (last 5 reps had to use my legs)

    45 degree back extension
      - 1 x 20 @bw
      - 1 x 20 @20kg plate

    Alternating superman
      - 1 x 10 each arm and opposing leg (5 sec hold for each arm raised)
      - 1 x 10 quick alternating arm raises without holding

Cool down
    stretches
    walk back

Comment
It was a good session, the reverse lunges felt nice not too easy and not too difficult. Was a little tired from the squats and jumps but not too much. just had to focus on keeping controlled throughout movement. Squats at 70kg maintaining good form is a little too difficult for me, so will have to go lighter and try progress from there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 11, 2018, 10:49:58 pm
why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

i personally never liked db swings, i preferred plate swings. definitely helped with my shoulder power during jump/dunk life.

no idea if what you're doing helps or not, i imagine it can. i also imagine it's used by lots of sprinters, just seems logical to do, and seems like something random beast sprinters would conceive on their own hah.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 12, 2018, 10:14:56 am
why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

i personally never liked db swings, i preferred plate swings. definitely helped with my shoulder power during jump/dunk life.

no idea if what you're doing helps or not, i imagine it can. i also imagine it's used by lots of sprinters, just seems logical to do, and seems like something random beast sprinters would conceive on their own hah.

I also do it sitting down with legs in front so as to take away any support from the legs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 12, 2018, 10:29:33 am
Date: 12/07/2018
Soreness: quads deep tissue pain pulls on my knee.
BW: 10st 01lbs

Condition: Hot day, ladies session at 1:15pm so I had to leave. Started at 11:20am and had to finish.

Warm up
    walk 5 min
    same mobility and overall lower body stretch and activation drills

Workout
    Jump Squats
      - 3 x 5 @30kg

    Squats /w pause at parallel
      - 1 x 5 @50kg

    Reverse Lunges (step back and descend and then step forward and ascend)
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @20kg dumbbells in each hand
      - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlift
      - 1 x 5 @bw
      - 1 x 4 @12.5kg dumbbells in each hand
      - 3 x 7 each leg @25kg dumbbells

    Shoulder workout
      - dumbbell squeeze and lift diagonally up w/ 12.5kg dumbbell 2 x 20
      - dumbbell back rows (pulling trousers up action) 2 x 10 @12.5kg
      - dumbbell shoulder press in front 6kg 2 x 10
      : accidentally picked up 6kg and 9kg dumbbells as they were placed in the same rack so mistook it, then realized the size after so switched hands and 9kg in other hand and 6kg in other and did 10 reps again.

    Back extension 45 degrees
      - 1 x 20
      : Wasn't allowed to do second set as it was 1:15pm and gym had to be cleared to allow woman session.

Cool down
    walk back in pain in quads deep inside
    quad stretch

Comment
It was hot inside the gym, the jump squats were fine although there were moments of when jumping up I would start jump to the side. the single leg romanian deadlift were difficult for some reason, not the weight but the form and the balance always standing up with legs crossed due to balance issue. Reverse lunges was done comfortably and some times balance issues but after last set deep quad pains. Did some nice shoulder workout to target all the delt heads.
But only did 1 back extension of 20 which kills my hamstring and glutes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 13, 2018, 08:09:12 am
Kamworor just posted this, seems slightly relevant hah.

?taken-by=geoffreykamworor
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2018, 09:54:13 am
Kamworor just posted this, seems slightly relevant hah.

?taken-by=geoffreykamworor

lol. That's like a mix between zumba and dumbbell arm swing movement.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 16, 2018, 08:14:09 am
Forgot to log my sunday's speed session.

Date: 15/07/2018
Soreness: quads after the runs
BW: 10st 0lbs

Condition: Hot again and very little to none wind. Had 1hr 15min session so had to reduce my 50m sprints. But one thing that believe in is in sprinting, the fine tuning comes from specific quality work in the explosive/acceleration work and the maintenance from the speed/endurance work.

Warm up - Gym
    mobility warm up drills
    stretches
    leg swings
    hip holds

Warm up - Track
    A walk, a skip, a run x 2 x 20m
    alternating high knee drills
    fast high knee drills

Workout
    Sprint Starts 10m x 2
    Push Up sprint starts 10m x 2
    90% effort 50m sprints x 3

Cool down
    stretch
    walk back

Comment
It was a good session, runs felt good especially when I keep my head low I am able to accelerate longer up to 30m+ and am able to keep a smooth transition from start to acceleration. Deep quad pains 3/10 after runs. I then went to into gym for cool down and experiment with some stuff.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 18, 2018, 08:14:18 am
Date: 17/07/2018
Soreness: back a little, hips
BW: 62.8kg (63.8kg with shoes)

Condition: It was a nice day, had plenty of time to workout, which lasted about 2.5 - 3hrs, which included experimenting with different squat variations where I don't have stress on my back with the heavy back squat.

Warm up
    walk to gym
    dynamic/mobility warm up
    quad/hamstring stretch
    hip holds
    back extensions x 10

Workout
    Counter Movement Jumps
      - 1 x 5 @40kg
      - 1 x 5 @30kg
      - 1 x 5 @20kg

    Squat variation experimentations
      - normal back squats as a reference at 60kg : upright too hard to lift
      - dumbbell at side squats 30kg dumbbells each hand : upright difficult and slight pain in back until I lean forward then easy to go up
      - front squats : it was ok on light weights, but heavy weights not trained to it so was difficult but not much back pain that I remember
      - zercher squats : slight pain but weight not that difficult to get up, upright.
      - hip belt landmine squats : new territory so difficult at 60kg
      - goblet squats : easy but dumbbells limited in weight.
      - So I will probably switch to front squats for now until I can get my back stronger

    Reverse Lunges
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg
      - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlifts : hurts my back when I use heavy dumbbells and going down so might have to switch to RDLs
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @17.5kg dumbbells in each hand
      - 3 x 5,5, 1 each leg @30kg dumbbells in each hand

    Calf raises w/ barbells : slight pain on low back holding heavy weight on shoulders, maybe because it's been a while or because back is weak link but managed.
      - 1 x 5 @60kg
      - 2 x 15 @100kg

    Shoulder workout
      - in front shoulder press for front delt work 2 x 20 @8kg dumbbells in each hand
      - dumbbell shoulder press 2 x 20 @8kg dumbbells in each hand
      - side elbow raises for rear delts 2 x 20 @15kg
      - lying on inclined bench face towards bench slow swim action 2 x 10 @2kg dumbbell in each hand
      - sprint arm swings 2 x 20 @5kg dumbbells in each hand

    Back extensions 2 x 20 @45 degrees
    alternating superman 1 set of 5 sec holds for 10 reps each arm
    superman hold for 30 seconds arm, chest and legs off the ground.

Cool down
    stretches
    walk back

Comment
It was an ok session, might switch to front squats as an alternative to back squats until my back gets stronger. I don't think belt will help as I don't have a problem of rounding my back especially when I did the alternatives there was always slight back pain even though I was upright when looking at a mirror from side. Will see how it goes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 19, 2018, 04:10:15 pm
Date: 19/07/2018
Soreness: back slightly, quads
BW: 62.9kg

Condition: It was not that sunny, but man was it baking in the gym and the fans were giving out warm air.

Warm up
    walk to gym
    ankle mobility/activation drill
    quad/hamstring stretch
    hip thrusts w/ bench
    good mornings empty bar
    hip holds

Workout
    Counter movement Jumps @parallel
       - 3 x 5 @40kg, 30kg, 20kg

    Front Squats
       - 1 x 3 @50kg : still a little too difficult.

    Reverse Lunges
       - 1 x 5 @bw
       - 1 x 4 @17.5kg
       - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlift
       - 1 x 5 @bw
       - 1 x 3 each leg @15kg dumbbells in each hand
       - 2 x 7 each leg @25kg dumbbells in each hand

    Calf raises
       - 1 x 5 @20kg
       - 2 x 10 @120kg
       - Note: easy for calves but was more difficult on my back trying to maintain neutral spine and bracing core slight low back pain as body not used to heavy load in a while.

    Shoulder workout
       - front dumbbell shoulder press 2 x 10 @10kg dumbbells in each hand
       - side dumbbell shoulder press 2 x 10 @10kg dumbbells in each hand
       - reverse delt dumbell raises by bending at elbow 2 x 10 @25kg in each hand

    back extension 45 degree holds 1min x 2
   
    superman alternating holds x 10 sec each arm

    crunch holds one leg bent and other leg straight 2 x 30 sec

Cool down
    stretch
    walk back

Comment
It was a good session, front squat still in experimental stage I have a feeling that it's body's rust from having heavy loads on the back for a while, so maybe doing 1/4 squats to get body used to it before doing heavy back squats, front squats too difficult for me. Reverse lunges were good and back endurance was the key to my back training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 21, 2018, 10:15:10 am
Date: 21/07/2018
Soreness: quads, back a little
BW: 63.5kg

Condition: It was very warm. No access to car so had to bus it to town then 30 min walk to gym.

Warm up
    ankle mobility
    calf mobility drill
    quad stretch walks
    leg kicks front and back for hamstring stretch and hips
    hip holds x 20 sec each leg

Track Warm up
    a walk, a skip and a run 2 x 20m
    alternating high knee drills
    fast high knee drill

Workout
    10m Sprint Starts x 3
    Push up sprint starts 10m x 2 (chest on ground pose, top of push up pose with normal lead leg in front and then push off)

    50m sprints x 4

    back extension 45 degree holds /w 5kg plate near head x 2 x 1 min

Cool down
    stretches
    30 min walk back

Comment
It was a good session the sprint starts are coming on nicely, form feels good and when I started the 50m sprints, the legs became fatigued quite quick and felt a little thick so I was coming up from the lean behind 20m line as I couldn't accelerate to top speed I normally am capable of doing due to leg being slightly fatigue and then it just builds up, was planning to do 3 runs but the third run I stumbled very slightly and thought let me do one more as well as having 15 mins left before gym closes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 22, 2018, 06:46:50 pm
Date: 22/07/2018
Soreness: quads
BW: n/a
Humidity reached 25 degrees w/ 45% humidity.

Played Tennis from 12:30pm to 4:30pm.
did some back warm ups as last time I played back pain made it hard to play tennis or pick up tennis balls but this time it felt good. ofc I couldn't hit a serve even if I wanted to. But we played it basic style but same rules. I played against my brother.

Score was close. But ran out of time.
Me  | 0 | 7 (1 )| 3 | 
Bro | 1 | 7 (8 )| 3 |

Legs and back fatigued but enjoyable.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 24, 2018, 11:08:45 am
Date: 24/07/2018
Soreness: quads, low back slightly
BW: 63.9kg

Condition: It was a nice session, back prevented me from doing any heavy deadlifts or squats.

Warm up
    walk to gym
    mobility and activation drills
    quad and hamstring stretches
    hip holds (forgot this until after jump squats, which my hips felt tight so did it after)

Workout
    Counter movement jumps
       - 3 x 5 @40kg, 30kg, 20kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 1 x 3 each leg @20kg dumbbells in each hand
       - 3 x 7 each leg @40kg dumbbells in each hand

    45 degrees back extension
       - 1 x 5 @bw
       - 1 x 10 @20kg
       - 3 x 7 @40kg dumbbell

    Fifth Partial squat + Calf raise super set, feet shoulder width apart
       - 3 x 7 @100kg
       - Note: It was at pin 9 which is higher than quarter, only height where the low back pain was bearable as any lower my back would be compromised. hopefully I can strengthen my back this way, will keep the weight the same.

    front dumbbell raise + side dumbbell raise superset
       - 2 x 10 each side @8kg dumbbells in each hand

    side lifts
       - 1 x 10 @20kg dumbbells in each hand

    isometric 45 degree back extensions
       - 2 x 1 min @10kg plate

Cool down
    stretches
    walk back

Comment
It was a good session, I attempted RDL but back complained, so switched it to back extensions for glute hamstring work. I also wanted to do a superset of squats and calf raises but heavy squats at quarter squat was too painful for my back so I did the lowest pin which is just under the squat rack pin. which was bearable and back not compromised and hopefully I can use it to strengthen my back with. shoulder work rushed as time running out so did supersets alot and then finished with a isometric back extension.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 26, 2018, 10:53:58 am
Date: 26/07/2018
Soreness: quads, back little
Bw: 63.5kg

Condition: Hot and very dry really affected alot by it.

Warm up
   Walk to gym
   Ankle mobility
   Calf stretch
   Quad stretch and hamstring stretch
   Hip holds X 20 sec
   Back rotations

Workout
   Counter movement partial squat jumps
     - 3 x 5 @40kg, 35kg, 30kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @40kg dumbbells in each hand

   Shoulder work
     - 2 x 20, 15 front shoulder press
     - 2 x 10 side shoulder press

   45 degree back extension + bent over rows superset
     - 3 x 7 @40kg barbell (rows at bottom position)

   Partial squats + calf raises superset
     - 3 x 7 @100kg

Cool down
   Stretch
   Walk back

Comment
Good session heat was alot but enjoyed the supersets. The squats are feeling good on my back.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 29, 2018, 01:11:12 pm
Date: 29/07/2018
Soreness: none that stick out
BW: 9st 13lbs

Condition: It was raining and windy and later on the rain started to slow down.

Warm up
   Walk to gym
   dynamic stretches
   quad stretches
   hip holds x 20 secs @10kg cable
   back mobility stretch

Track Warm up
   A walk x 2, a skips x 2, a run x 2 all at 20m - 30m
 
Workout
   10m Sprint Starts x 3
   Push up sprint start - at the top position with lead leg in front and explode out x 2
   50m sprints x 3

   Back extension holds 45 degree holding 10kg plate near head x 2 x 1 min

Cool down
   stretches
   walk back

Comment
It was a wet day, the rain started to settle towards the end of the workout. I had to lessen the power in the explosive starts for the sprint starts and 50m sprints.
the back extension is a struggle especially when you starts to shake and your body trying to keep the upper body up and the core trying to take over and just complete struggle to hold it up but manage it before my body goes too low. good session.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 30, 2018, 05:40:44 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2018, 07:56:07 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on July 30, 2018, 08:50:24 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

This is the worst attitude you can have with any sort of activity, mental or physical. I have probably been the hardest on you in terms of competing, but it's only because you've indirectly expressed this attitude in the past, and it holds back your progress immeasurably. I was happy to see you'd joined a club, because being part of a group can exert a positive peer pressure to go out there and compete, which is desperately what you need. But, you're still training by yourself (I'm guessing you're nervous to measure up against other runners) and, I'm not even sure if you're actually being coached properly, with puzzling max DLs out of nowhere and seldom running more than 50m in a workout. In each training phase, a sprinter does typically perform exercises to train all components of the race (acceleration, top speed, and speed endurance) in proportion. The weighting of each component will change a lot depending on the time of year, but they should be all in play at any given time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2018, 09:34:17 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

This is the worst attitude you can have with any sort of activity, mental or physical. I have probably been the hardest on you in terms of competing, but it's only because you've indirectly expressed this attitude in the past, and it holds back your progress immeasurably. I was happy to see you'd joined a club, because being part of a group can exert a positive peer pressure to go out there and compete, which is desperately what you need. But, you're still training by yourself (I'm guessing you're nervous to measure up against other runners) and, I'm not even sure if you're actually being coached properly, with puzzling max DLs out of nowhere and seldom running more than 50m in a workout. In each training phase, a sprinter does typically perform exercises to train all components of the race (acceleration, top speed, and speed endurance) in proportion. The weighting of each component will change a lot depending on the time of year, but they should be all in play at any given time.

Agree with everything you said. Nervous measuring up to runners is true. I hope to eventually get out of this mindset. I will ask to sign up to local meets. But I do well on my own then with groups (introvert)
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 30, 2018, 11:44:35 am
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2018, 03:52:39 pm
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!

If you want to join a club you have to register with england athletics and pay the membership fee.

Most of the meets near my region, east england, do their meets online and some are cancelled and some require registration with england athletics.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on July 30, 2018, 10:13:29 pm
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!

If you want to join a club you have to register with england athletics and pay the membership fee.

Most of the meets near my region, east england, do their meets online and some are cancelled and some require registration with england athletics.

I think what LBSS is saying is that there seems to be plenty of cheap open meetings around the UK, and travelling to the closest available one occasionally as a progress indicator would be hugely beneficial. I read the entry info and it looks like there's no requirements to be registered or be in a club. It would also give you a date to base your training around, rather than just training with no actual competition planned. Above all, you can really only max out your time in a competitive atmosphere - maybe not your first few runs, but certainly once you get a couple under your belt, you'll get less nervous and your training will show.

(That is awesome, btw. I would love that sort of opportunity here. It's so expensive to run in Melbourne, and the number of meets with good conditions is so few it's barely worth it from a money standpoint. Be thankful for living in a good country for aths).
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 31, 2018, 10:29:47 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

identify your fears, attack relentlessly.

edit: s/identity/identify
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 09, 2018, 11:27:48 am
Date: 09/08/2018
Soreness: back a little, glutes
BW: 60kg (was shocked when it read 57kg but saw that scale was acting up, 9kg was at 7.4kg then later on measuring 10kg was at 9.4kg so I remeasured and it was 60kg with 1kg shoes on.

Condition: It was raining but inside the gym it was a little hot but more humid and felt suffocated a little and at times slightly light headed.

Warm up
   Ankle mobility
   calf stretch for mobility
   hamstring stretch
   quad stretch x 2 variations
   bench hip thrusts
   hip holds @15kg cable attachment x 20 sec each leg
   back stretch for mobility

Workout
   Counter movement jumps
     - 3 x 5 @ 40kg, 30kg, 25kg

   Explosive Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @15kg dumbbells in each hand
     - 3 x 7 each leg @30kg dumbbells in each hand

   45 degree back extensions with bent over row super set
     - 1 x 5 @bw
     - 1 x 3 @20kg empty barbell
     - 2 x 7 @50kg barbell
     - 1 x 7 @60kg barbell w/o rows just straight arm

   Partial squats with calf raise superset
     - 3 x 7 @60kg

   shoulder front press and side press superset
     - 2 x 10 each side @10kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good session, I had to go light on the partial squats + calf raise to learn how to lean when squatting as it's something I only get right through experimenting before going heavy and because of my bad back I don't want to irritate it. reverse lunges was good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 11, 2018, 10:20:02 am
Date: 11/08/2018
Soreness: low back slightly
BW: 63kg
Condition: It was a nice sunny day and warm, but I have allergies and was causing problems with my breathing and sneezing a lot. But conditions were good for running.

Warm up
   walk to track
   ankle mobility
   calf mobility stretch
   hamstring leg swing stretches
   single leg glute bridges
   quad stretches
   lunge quad stretch
   hip holds @15kg 20 secs
   bodyweight back extensions

Track Warm up
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drill x 20m
   fast high knee drill for 10m

Track Workout
   10m sprint starts x 2
   push up sprint start x 2 x 10m
   50m sprint starts x 3

Gym Workout
   sprint arm swings 5kg dumbbell 2 x 20
   decline sit ups 3 x 10 @25kg plate, 22kg plate x 2
   back extension 45 degree holds /w 20kg plate x 2 x 1 min

Cool down
   stretch
   walk back

Comment
It was a good session, the runs felt ok compared to the last 20m which felt even better. The isometric back extension holds is difficult especially when you reach 40 secs onwards your core shuts down back shuts down and your body is shaking trying hard to get to 60 seconds and your body slowly going lower and lower. Good workout. hayfever causing heavy chest affected the recovery a little. I plan to incorporate 30m sled runs hopefuly next workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 14, 2018, 10:26:48 am
Date: 14/08/2018
Soreness: low back
BW: 9st 12lbs
Condition: It was cool outside but it was hot inside the gym and the fans were not helping. It was a dry sort of heat.

Warm up
   ankle mobility
   calf stretch
   lying hamstring stretch
   quad stretch 2 variations
   glute bridge on bench
   hip holds with cable at 15kg x 20 secs

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
      - 3 x 20,15,20 @170kg

   Back Extensions @45 degrees
     - 1 x 7 @bw
     - 3 x 7 @60kg barbell

   Shoulder front and side press superset
     - 1 x 10 each side @10kg dumbbells

   Tricep dips
     - 1 x 10 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the 50kg dumbbell was no doubt heavy but was able to do the workout each leg and rest between legs. Spend a few weeks on this weight till my body gets used to it and it feels comfortable like 40kg. The jump squats was ok, the back extension I used a barbell and I keep my arms straight with barbell hanging off the end of it and just lift my upperbody up. Did leg press calf raise as doing it with barbell puts pressure on my lower back. Then did some upperbody work. slowly by slowly getting off the post workout supplement whey protein shake.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 16, 2018, 10:25:26 am
Date: 16/08/2018
Soreness: hips, quads, glutes, mid back a little
BW: 63.6kg
Condition: it was a rainy day, but inside I seem to get warmed up very quickly.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and seated.
   quad stretch - lunge variation and seated lunge variation
   hip hold stretch /w cable @15kg x 20 seconds

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @27.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
     - 3 x 15 @200kg

   45 degree back extension
     - 1 x 7 @50kg /w bent over row superset
     - 3 x 7 @70kg

   Sprint arm swings /w
     - 2 x 20 @5kg dumbbells in each hand
   
Cool down
   stretch
   walk back

Comment
It was a good session, the reverse lunges was ok and the back extension seems to be more harder then a normal hyperextension when you are lying flat as with the back extension there is more angle (rom) to cover when at 45 degree (100 degrees).  so doing 7 reps was tough especially the last rep difficult to get to top of movement.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 23, 2018, 01:18:33 pm
Date: 23/08/2018
Soreness: none that sticks out
BW: 64.5kg
Condition: It was a nice day but since I didn't workout on tuesday I decided to do a quick workout.

Warm up
   walk to gym
   ankle mobility
   calf stretch
   2 variation hamstring stretch (standing, lying)
   2 variation quad stretch
   hip thrusts on bench
   hip holds x 20 sec
   back mobility stretch

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @25kg
     - 2 x 7 each leg @50kg dumbbells in each hand

   Kicked out of gym due to woman's session starting
   
   Went on to track to do giant tractor tyre flips up hill x 1

   some random upperbody workout using pull up bar and dip aparatus.

Cool down
   stretch
   walk back

Comment
It was an alright session, I had 1 hr before the women session started, also took my younger brother to teach him a few things about lifting weights and using gym. as he is currently training at home. I also tested my standing vertical yesterday and it is 22 inches.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2018, 02:44:17 pm
Date: 26/08/2018
Soreness: none
BW: 9st 13lbs

Condition: It was pouring outside, rained throughout the session and today was a speed session, so I had to cut it short. I also had 1hr 15mins to do my workout, which was plenty given the amount of time I would take on the track.

Warm up - Gym
   ankle mobility
   dynamic calf raises using light weight on leg press
   calf stretch dynamic
   swinging leg for hamstring stretch
   walking quad stretch
   hip thrust using bench
   15kg cable hip hold for 20 sec.
   back vibration on the vibration machine (power plate or something)

Warm up - Track
   A walk, a skip and A run x 1 x 20m
   alternating high knee drill 30m
   fast high knee runs x 5m

Workout
   10m sprints x 1
   30m sprints x 1
   50m sprints x 1

   went to the gym inside

   isometric back extension holding 20kg plate for 1 min
   
   dumbell shoulder and side press x 1 x 10 each side at 9kg dumbbells in each hand
   empty barbell shoulder press x 1 x 10

   decline situps 2 x 10 @bw, 20kg dumbbell

Cool down
   stretch
   walk back

Comment
It was a nice session in terms of the runs felt comfortable even though it was raining and the gym work was ok and had some more time to spare but I had nothing else to do so I left. Still was raining when I left and just stopped raining now. 7:45pm.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2018, 12:49:24 pm
Date: 28/08/2018
BW: 141lbs
Soreness: none but when I hyperextend my back bothers but no pain when neutral but it's hard to ignore that a pain is there if I hyperextend.

Condition: It was a slightly cold day, but I always have breakfast 1 hr before workout which is an omlette sandwich, which after when I am in the gym, I get butterfly like feeling in my stomach so I may have to avoid omlette until after.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch (lying, seated)
   glute hip thrust x 5
   quad stretch
   hip holds @20kg using cable for 20 sec

Workout
   counter movement jump squats
      - 3 x 5 @40kg, 30kg, 30kg
   
   reverse lunges
      - 1 x 3 each leg @bw - explosive based
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7-8 each leg @50kg dumbbells in each hand

   calf raises w/ leg press machine - explosive fast movements
      - 1 x 10 @130kg
      - 3 x 20 @170kg

   shoulder front and side dumbbell press
      - 2 x 10 each side @10kg dumbbells in each hand

   single leg reverse hyperextension using cable and bench at incline
      - 1 x 7 @10kg
      - 2 x 7 each leg @20kg

Cool down
   stretch
   walk back

Comment
It was a good session not including the beginning where I feel a bit sick and also because of the hayfever making it hard to breath though my nose so I only breath through my mouth is not helping. reverse lunges is difficult because of the concentration to not think of the weight which puts me off but if I focus I can do it but the weight doesn't feel heavy to pick up any more now it's just concentrating. also decided to go with reverse hypers as back extension I use the bench press bench, which gets used often, so this is better. calf raises were easy. will need to make it more challenging.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 30, 2018, 09:53:28 am
Date: 30/08/2018
Soreness: calves, hamstring, glutes
BW: 64.5kg

Condition: It was a warm day, but I was feeling drained very quick once on the reverse lunges, but afterwards it was comfortable and smooth sailing. I had the opportunity to get there 2hrs before the woman's session so that was good.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch (seated and lying variation)
   quad stretch (lunge and on bench)
   glute hip thrusts on bench
   hip holds using cable at 20kg
   back stretch

Workout
   Counter movement jump squats
      - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 8 each leg @50kg dumbbells in each hand
   
   Calf raises on edge of plate /w barbell
      - 1 x 5 @20kg
      - 3 x 10 @80kg

   Reverse hyperextension using cable and bench
      - 1 x 5 each leg @10kg
      - 2 x 8 each leg @25kg

   Dumbell shoulder press front and side
      - 1 x 10 each side @12.5kg in each hand

   Dumbbell bent over rows
      - 1 x 10 @20kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
Just finished it at the time woman's session was about to start, the reverse lunges when I do my first set is a bit shaky because balance is still an issue slightly, if that when I came up from my first rep I got up towards the side and the dumbbell was just dragging me to the side until I stabilized but other sets were fine.
Jump squats are comfortable. the reverse hyper-extension feels good to. calf raises on edge of thick plate so my heel is hanging off the edge and I am holding the support bars to keep me balanced, it wasn't bad just need to get adjusted to it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2018, 10:58:02 am
Date: 04/09/2018
Soreness: back slightly, hamstring
BW: 140lbs

Condition: It was a very warm day and breathing was difficult (hayfever + fatigue = stethoscopic breathing) especially when it is warm. Good workout

Warm up:
   walk to gym
   ankle mobility
   calf stretch
   hamstring stretch (seated and lying variation)
   quad stretch (lunge variations using bench and without bench)
   hip thrusts using bench
   hip holds using cable at 20kg

Workout
   Jump Squats
      - 3 x 7 @30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand
   
   Calf raises on edge
      - 1 x 7 @30kg
      - 3 x 8 @100kg

   Single leg reverse hyperextension using cable machine
      - 1 x 5 each leg @15kg
      - 2 x 8 each leg @30kg

   quick bench press
      - 1 x 8 @30kg very easy obv

Cool down
   stretch
   walk back

Comment
It was a good day, last weeks sweat and struggle of the reverse lunges has helped today as it was very comfortable, more balance, I decided to do some self psychological manipulation, instead of doing set per leg resting between legs, I decided to do all 3 sets on the weak leg first as that is the biggest struggle with rest between and coast the left front leg for 3 sets, helps me get the work done quicker. The jump squats were comfortable a little rusty with form not bad form just more effort required to maintain form but the second and third set it was comfortable. 30kg single leg hyperextension was tough but not a struggle as I use a bench at incline and then strap on cable to my feet. Bench press easy. Also calf raises on edge of plate and I hold on to the bar as support and causes tingly feeling on my left hand fingers but other than that it was all good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 06, 2018, 10:10:53 am
Date: 06/09/2018
Soreness: quads, upper back
BW: 64.3kg

Condition: It was an alright day, but not enough time to do my entire workout because of woman's session even when I rushed my reverse lunges still not enough.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch
   quad stretch
   glute/hip thrusts
   hip holds using cable at 20kg

Workout
   Jump Squats
      - 3 x 5 @30kg

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand

   Calf raises on edge of plate
      - 1 x 5 @30kg
      - 3 x 7 @100kg

Cool down
   stretch
   walk back

Comment
It was a good session, I reduced the amount of rest time but still just had enough time to do calf raises only. the calf raises I do is holding the squat rank posts with arm over the bar but it starts to roll backwards and presses against my wrist and on last set it rolled too back I had to quickly unrack before it fell behind and this causes and purple mark on my wrist but it's starting to reduce I will have to change it up a bit. my fingers starts to tingle as well.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 09, 2018, 05:11:29 pm
Date: 09/09/2018
Soreness: not much quads a little
BW: no scale available

Condition: It was a speed session but unfortunately the track was booked so I did plyo session until the end when the people using the track were packing up I managed to get 3 runs in on the track discretely from the attention of the track staff.

Warm up
   ankle mobility
   calf dynamic drill
   leg swings hamstring stretch
   walking quad stretch
   hip thrusts on bench
   hip holds at 20kg x 20 sec
   back mobility stretch

Workout - Gym
   Ankle hops ME 3 x 10
   
   Tuck Jumps 3 x 8
   
   Seated to 35" Box Jumps 3 x 8

   Depth Jumps off 24" box on to 40" box 3 x 8-10

   I got creative but probably not a good idea
   I attached belt to cable at 50kg and just practice the first step sprint start trying to get the knee up 2 x 5 @3 steps

   decline sit ups 2 x 10 holding 20kg plate - i have weak abs as bottom position causes back pain from the hip flexor pulling on the spine

Workout - Track
   50m sprints x 3 - I managed to get 3 runs in

Cool down
   stretch
   walk down

Comment
The run didn't feel good or bad just wanted to get a run in as I didn't get to run last week. I was tired from the plyo's so runs didn't feel that good start was ok on first run before form was a little shaky. Good session to get a run in.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 10, 2018, 10:12:26 am
I recorded my reverse lunges and depth jumps. Reverse lunge was comfortable some room for improvement. depth jump is my max so I guess it's PR.

http://www.youtube.com/watch?v=r8PSnexvnko
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 11, 2018, 10:47:00 am
Date: 11/09/2018
Soreness: quads, glutes slightly
BW: scale still out of sight

Condition: It was a nice cool day outside but as soon as I started the warm up I was just over heating like crazy had to have the fan on even though it was windy outside.

Warm up:
   ankle mobility
   ankle stretch
   hamstring stretch: seated and lying
   quad stretch: floor and bench
   hip thrusts x 3 @5 seconds hold on top
   hip holds @25kg x 20 seconds each leg knee just a little higher than 90 degree
   back mobility - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Reverse Lunges ME full depth (1-2 inches from the floor of back leg)
      - 1 x 5 each leg @bw - explosive
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 3 x 7 each leg @50kg dumbbells in each hand

   Single leg calf raises - experimental
      - tried different variations to do single leg calf raise off a steep plate using dumbbells, weight belt to avoid balance issues.

   Single leg reverse hyperextensions
      - 1 x 5 each leg @25kg
      - 2 x 8 each leg @30kg - I mistook my last weight to be 50kg but that was too heavy and I realized my last weight was 30kg

   Time up (2hrs)

Workout - Home
   Plank - 1 minute

Cool down
   stretch
   walk back

Comment
It was a good session, the reverse lunges I first thought of doing it with knee to floor, but as I pick it up reality kicks in that once my knee touches the floor my body automatically relaxes and I am stuck so I went so close to the floor before going back up. I did same with right leg to go back and it collapsed to the ground, so I decided to try and get up and just about managed but hamstring did most work as when I got up I went straight up until my front leg was straight then I moved forward. I plan to do BSS next week and work on that a bit. Calf raises single leg experimental on how I can do it on the edge of a plate without balance being an issue. used weight belt. Single leg hyper-extension was alright.

EDIT: I also looked up my 1RM on the reverse lunges and it is calculated to about 133kg if I can do 9 reps with 50kg which is doable. That is a little over 2x bw on each leg (not calculating the factor of the back leg as support). So something for me to be happy about lol.  :ninja:
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 12, 2018, 01:12:24 am
I recorded my reverse lunges and depth jumps. Reverse lunge was comfortable some room for improvement. depth jump is my max so I guess it's PR.

http://www.youtube.com/watch?v=r8PSnexvnko

nice!

both looked pretty good!

just like with my advice for your squat, i think it'd help if you get more air into your before each of those lunge reps. look like your just not as "postured up" going back into the lunge as you could be. i mean that always helped my posture descending into lunges/squat etc.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 13, 2018, 10:01:20 am
Date: 13/09/2018
Soreness: none much
BW: 64.1kg

Condition: It was a warm day, but the gym was filled with kids in their early teens with one trainer and they were playing around and just took up a lot of the space. So time wasted there.

Warm up
   ankle stretch
   ankle mobility
   hamstring stretch standing and lying
   glute bridges single leg
   lunge quad stretch
   hip holds @25kg x 20 sec each leg

Workout
   Jump Squats using bench
      - 3 x 5 @30kg wide stance at side of bench

   Reverse Lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @27.5kg dumbbells in each hand
      - 2 x 7 each leg @50kg dumbbells in each hand
      - 1 x 1 each leg @50kg dumbbells in each hand BSS variation
      - Note: What I was doing before was filling my belly with air, but now I did what Adarq suggested fill lungs with air and my chest sticks out and this made my lunges more upright just a little awkward as my body has to accustom to new position and balance more. wanted to record but damn phone was low on battery and when I did press record it recorded 23 seconds so not long to even see me lift the dumbbells off the floor then it shut down.  :raging:. But happy with technique. I also tried to do BSS. No chance I could just make 10-20 degree knee bend and knew that was the limit. So next week it's starting BSS low weight and work up.

   Single leg calf raises with dumbbells - balance will always be an issue
      - 3 x 8 @15kg dumbbells in each hand

   Single leg Reverse Hyperextension
      - 1 x 5 each leg @15kg
      - 2 x 8 each leg @30kg

   Cable core stabilization side walks at 5kg, 10kg x 12 x 2

   Planks x 1 min

Cool down
   stretch
   walk back

Comment
It was a good session, except for the kids who took up a lot of gym space. Jump squats had to be done on bench due to lack of space. The reverse lunges felt good especially when using the more upright stance, but a little less comfortable as I became adjusted to the slight forward lean stance. The calf raises and reverse hyper extension felt good and the core stabilization work was ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 18, 2018, 09:59:17 am
Date: 18/09/2018
Soreness: quads, hamstring, glutes (nice combo lol)
BW: 142lbs

Condition: It was a nice cool day, warmed up nicely even though I prefer to keep cool even after the warm up. New phase new me :p switched to BSS.

Warm up
   Ankle mobility
   Ankle stretch - sort of dynamic
   Hamstring stretch - seated and lying down
   Quad stretch - end of bench and lunge position
   Hip Thrust using bench
   Hip Holds using cable attached to feet high knee @30kg x 20 sec each leg
   Back stretch - front and back (scorpion)

Workout
   Squat Jumps
      3 x 5 @30kg

   Explosive Reverse Lunges
      1 x 3 each leg @bw
      3 x 5 each leg @20kg dumbbells in each hand

   Bulgarian Split Squats
      1 x 5 each leg @bw
      3 x 7 each leg @20kg dumbbells in each hand

   Single Leg Calf Raises
      1 x 7 each leg @60kg
      2 x 7 each leg @40kg

   Single Leg Hyperextension /w cable
      2 x 8 @35kg - tough

   Ring Planks - https://www.youtube.com/watch?v=1LjX5pklmcE
      Note: I bring the rings very low.
      2 x 1 min - no way can I bring my hands ahead core not strong to maintain back

Cool down
   stretch
   walk back

Comment
It was a nice session, new phase, the bss is a lot harder especially with 20kg as it's been some time, 20kg is comfortable but not light. I also wanted to keep the reverse lunges so I made it light as it helps with the first few steps of sprinting, so it's like a sub warm up of the work out with jump squats. Single calf raises on edge of plate harder than double leg. Single leg hyperextension at 35kg is tough but not impossible. Planks are difficult especially with rings.

     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 20, 2018, 11:55:14 am
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

Warm up
   ankle stretch sort of dynamic
   ankle mobility (rotations)
   hamstring stretch - lying, seated and standing (bent knee and straight)
   quad stretch - lunge and on bench
   high knee hold /w/o hands using cable @30kg
   hip thrust single leg x 5 sec x 5
   back stretch - front and back

Workout
   Explosive reverse lunges
      2 x 5 each leg @20kg dumbbells in each hand
   
   Jump Squats
      3 x 5 @30kg

   Bulgarian Split Squats
      1 x 5 each leg @bw
      3 x 7 each leg @20kg dumbbells in each hand
      Note: left shin was grazed by edge of bench last session, so this time scab was grazed off and saw blood on my socks which is over the area.

   Single leg calf raises
      1 x 5 each leg @bw
      2 x 7 each leg @40kg - difficult with one leg

   Cable machine was used so I had to find alternative to single leg reverse hyperextension
   
   Shoulder press front and side
      2 x 10 each side @10kg dumbbells
   
   Weighted isometric single leg hip thrusts /w leg on bench
      2 x 30 seconds hold @30kg dumbbell

Cool down
   stretch
   walk back

Comment
It was a good session, squat jumps feel awkward as the depth just changes and I have to try to stay in one place. Bulgarian split squat is grazing my shin but no biggy. Single leg calf raise on edge of plate is difficult weight is going down and down. The isometric workout is where I have two benches apart, shoulders on one and i place a single leg on a bench slightly ahead so my hips goes to the floor, upper shoulder and heel are in contact with the bench everything else is elevated. I lift my hip up and hold a weight on my hips and hold my hips up and my body so it is straight line and hold it there using my hamstring and glutes.
         
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 22, 2018, 06:32:11 pm
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 23, 2018, 12:02:39 pm
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.

My mistake. It was soo windy outside, even though window was open, hardly any of it entered the room. So humid and no air flow.
gym with nice air flow ftw def, if only it was in this gym.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 23, 2018, 12:33:20 pm
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.

My mistake. It was soo windy outside, even though window was open, hardly any of it entered the room. So humid and no air flow.
gym with nice air flow ftw def, if only it was in this gym.

ahhh gotcha. damn!! sux. would be great if i wasn't mistaken, hah.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 23, 2018, 05:16:02 pm
Date: 23/09/2018
Soreness: none
BW: 10st
Condition: It was raining and a little windy too. Speed session today. 1hr available so fitted in some good runs.

Warm up
   ankle mobility
   dynamic calf stretch
   hamstring leg kicks
   single leg glute bridge
   single hip holds high knee x 20 sec
   quad stretch walk

Track Warm up
   A walk x 20m x 1
   A skip x 20m x 1
   A run x 20m x 1
   alternating high knee drill x 40m x 1
   fast high knee drill x 10m x 1

Workout
   10m sprint starts x 2
   10m push up sprint start x 1
   50m sprints x 2

   Planks using rings x 2 x 1 min (static and push ahead)
   Planks on the floor x 1 min

Cool down
   stretch
   walk down

Comment
It was raining so I couldn't bring the sled as planned. Wet track results in less traction with track and so I couldn't perform could starts but was good in training the acceleration phase and top speed. Also had to fit in core work for my back problem.
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 25, 2018, 09:55:15 am
Date: 25/09/2018
Soreness: quads a little, glutes a little
BW: " " scale not working
 
Condition: Warm outside and inside the gym. The gym not crowded is good. I had 2hrs, which is the time it takes for me to do the entire lower body workout including warm up and cool down. So rushed in 1 upper body workout for 2 sets.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - lying and seated
   quad stretch - lunge version
   high knee holds single leg /w cable machine @30kg
   hip thrust using bench x 4 /w 5 sec holds
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Explosive reverse lunges
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbells in each hand

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 3 x 7 each leg @30kg dumbbells in each hand (comfortable, moderate difficult)
   
   Single leg calf raises on edge of big plate
      - 3 x 7 @40kg (1 20kg dumbbell on one hand and 20kg attached to weight belt so I can hold on to support bar to balance)
   
   Single leg reverse hyperextension on an incline bench
      - 1 x 5 each leg @15kg
      - 2 x 7 each leg @35kg

   Bent over rows, barbell
      - 2 x 7 @60kg

Cool down
   stretch
   walk back

Comment
It was a good session, BSS starting to get difficult but 30kg was comfortable struggle, might do 2 weeks before going up. With the BSS might right leg is strong but with reverse lunges my left leg is strong. Jump squats and reverse lunges felt good and tiring as 20kg is still big weight but not difficult weight. Single leg reverse hyperextension are feeling good as well as calf raises.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2018, 10:44:56 am
Date: 27/09/2018
Soreness: hip, glutes, quads (late doms from last workout)
BW: 142lbs

Condition: It was a nice warm day. The doms from last workout kicked in the start of this session. So when I did the jump squats I go very low and because of that I felt a pinch in my left hip, so need to be careful not to injure that. Teens all over the gym again so I had to just navigate my way around from equipment to equipment that is not being used.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch lying and seated
   quad stretch lunge and bench
   high knee holds using dumbell as teens were using cable @20kg dumbbell
   bench hip thrusts x 5 x 5 sec pauses on top
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg - last set i felt pinch on my left hip which bothered me after, adding that with the doms I had too, so I had to be careful not to injure that, which is usually the next step if I continued.

   Explosive reverse lunges
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbells in each hand

   Single leg calf raises (bench was being used by teens)
      - 3 x 7 @40kg each leg

   Bulgarian Splits Squats
      - 1 x 5 each leg @bw
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg reverse hyperextension
      - 1 x 5 each leg @15kg
      - 2 x 7 each leg @35kg

   Bent over rows
      - 1 x 5 @70kg
      - 1 x 7 @50kg

   Planks with feet on bench x 1 min, side variation x 30 sec each side, front x 30 sec

   Shoulder press front and side w/ dumbbells
      - 1 x 10 each side @10kg dumbbells

Cool down
   stretch
   walk back

Comment
It was a good session, the jump squats kind of tweaked my left hip, so had to be cautious when doing the other workouts. Gonna rest it up. the bss are so comfortable and grueling hardwork. The reverse hyperextension single leg when done on a bench on an incline, when my hip is on the bench it causes pains in my lower abdominus near pubic bone as bench has hard wood under the sponge so I use mat on it. Good session. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 29, 2018, 10:04:23 am
Date: 29/09/2018
Soreness: none
BW: 65kg

Condition: Awesome day to run, nice and sunny with a nice breeze. Also another person who was there gave me some tips, which was nice. Also brought in the sled. I had 1hr 30mins, which was enough without sled, but with sled I just scraped in a minimal workout.

Warm up
   ankle mobility
   calf stretch dynamic
   front leg swings for hamstring and hips
   leaning over hamstring stretch
   bench hip thrust
   walking quad stretch
   high knee hip holds with strap attach to thigh and cable /w 30kg weight x 20 sec
   back stretch front and back
   explosive reverse lunges (explosive eccentric portion only) w/ 5kg dumbbells in each hand 1 x 3 each leg

Track Warm up
   A walk 2 x 20m
   A skip 2 x 20m
   A run 2 x 20m
   Alternating high knee drills for 30m
   Fast high knee drills for 10m

Workout
   2 x 10m sled sprint strides w/ 53% bw load
      - slow motion sprint start to get form right

   3 x 10m sprint starts @90% effort

   2 x 30m sled sprints /w 15% bw load   

   2 x 30m sprints

   1 x 50m sprints - time ran out at this point

Cool down
   stretches
   walk home
   did planks at home 1 min front, 30 sec each side and then 30 sec front

Comment
It was a good workout session. I can really feel the effects of the sled on my acceleration. I just need to learn to keep my head longer as I am popping up too quick. so 10m sprints I will keep head down throughout. On the 30m sprints it felt good although during the middle phase I was stumbling over I was still able to keep running and with sled off felt powerful. 50m sprints was good too but was only able to do 1. A guy mentioned to keep my head low as I was coming up at 5m during 10m sprints. Good session. But I find out that gym has a sled similar to mine, so I didn't have to bring mine, so will remember next time just need to bring my own harness.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 29, 2018, 03:54:07 pm
why are you going low on the jump squats? recipe for disaster IME unless you're very careful.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 29, 2018, 04:19:18 pm
why are you going low on the jump squats? recipe for disaster IME unless you're very careful.

It's something I need to work on. When I jump squat I don't focus on the descending part, so that causes my depth to vary, so need to focus on that and maintain a parallel or above parallel depth.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 02, 2018, 06:21:33 am
Car out of use because of a car crash on monday. speeding bwm collided with my car and now car is out of use. Not a serious collision but car tyre compacted into the frame. so no gym this week until car is repaired or I have a replacement car temporarily.  :uhcomeon:

So will plan some alternative's at home.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on October 02, 2018, 07:35:59 am
How old was the BMW? Assuming since it was their fault they're covering your repair costs?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2018, 08:52:41 am
How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2018, 09:12:06 am
Date: 02/10/2018
Soreness: quads, glutes
BW: n/a

Condition: no access to gym so did home workout. sweating like crazy.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge position
   single leg glute bridge
   high knee hip hold with weight plate of 10kg total on thigh x 20 sec each leg
   back stretch front and back

Workout
   Jump Squats holding weight under chin 10kg
      3 x 5 - make sure to avoid leaning forward as back can get tension
   
   Reverse Lunge to eccentric explosion
      2 x 5 @5kg plates on each side

   Pistol squats on edge of last step
      3 x 7 @5kg plates on each hand - toughest one yet

   Single leg calf raises
      3 x 7 each leg @5kg plates in each hand - sweating alot

   Planks with variations
      1 min front
      30 sec each side
      30 sec font but with lifting and extend each hand ahead

Cool down
   stretches
   milkshake

Comment
Hard work but I guess it's good that I could do hard work from home. Quads were dead tired. But others were fine. couldn't do any hamstring, but pistol squats targeted them as well as glutes and quads as I go very low. good workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on October 03, 2018, 09:18:14 am
How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.

Bastards  :raging:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2018, 09:31:15 am
How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.

Bastards  :raging:

ikr. I will be defending myself to my insurance. Also their car smelt like weed or some sort and when I was taking photos one of the passengers who had stepped out still had it in his mouth lol so got a photo of that too. thanks for that  :trollface:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2018, 10:24:44 am
Date: 06/10/2018
Soreness: quads a little
BW: 64.7kg

Condition: It was a really bad day, it was raining a lot and no signs of stopping. Also windy and cold. Still raining as I write this. It's bad because it's a speed session for me and also on top of that I don't have access to car now, so it's a 50min walk to the gym in the rain to the gym and then 35 min walk back.

Warm up
   50 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch lying down
   quad stretch lunge and walking variation
   reverse calf raises for shins
   front and back straight leg kicks
   high knee holds with cable strap attached to feet /w 30kg weight 20 sec hold
   hip thrust using bench x 5 x 5 sec hold on top
   back stretch front and back
   reverse lunge with explosive eccentric /w 5k dumbells in each hand
   squat with empty bar x 5 - just for getting body comfortably throughout movement

   Standing vertical jumps - roof is 30 inches so I reached 23 inches

Track Warm up
   1 x a walk
   1 x a skip
   1 x a run
   1 x alternating high knee drill
   1 x fast high knee drill
   1 x straight leg runs - didn't feel good for my back, slight pain

Workout
   1 x 10m sprint start with sled @35kg
   
   1 x 10m sprint

   1 x 30m sprint w/ sled at 15% bw load

   1 x 30m sprint

   1 x 50m sprint

Gym workout
   Planks /w half superman x 2 min
   Planks original x 1 min
 
   Standing vertical jump x 5
   running vertical x 1 - small space so not enough to jump high

Cool down
   stretch
   40 min walk back

Home - wanted to attempt how much chin ups I could do

   Chin ups 1 x 15  :personal-record:
   
   I play mental games with myself, instead of counting up 1,2,3.. I counted like 1,1,1,2,2,2,3,3,3,4,4,4,5,5,5 - much easier. Goal is to get over 20.

Comment
Good session but bad day. Raining as heck.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 06, 2018, 04:32:23 pm
how is there a 15-minute differential between going to and from the gym?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2018, 06:18:17 pm
how is there a 15-minute differential between going to and from the gym?

lol. I'm glad you asked. I just skipped on the details.
Easiest way I can explain is that from where I live, you pass 2 areas before you reach the town centre and then from town centre there is a 30 min walk to the gym. also 10-15 min walk from area 2 to town centre.

So i first caught a bus to area 1 for some business then I walked towards area 2, on the way someone I know gave me a lift to area 2. I walked from area 2 to town and then walk to the gym. on the way back I walk to area 2 but not to the same spot where I walked to the gym, a little distance further away I catch the bus on the outskirts of area 2, which connects to town.

So I added up the walking I did to the gym including the walk before getting a lift, which was a few minute car drive.

So I did more walking on the way then I did on the way back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2018, 01:17:50 pm
Date: 10/10/2018
Soreness: hips a little tight, quads
BW: unknown

Condition: It was a normal day. Home workout. Explosive based workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip stretch
   back stretch - front and back
   single leg glute bridge

Workout
   Reverse lunge to eccentric explosive single leg jumps
      - 3 x 5

   Pistol squat jumps /w 5kg weight
      - 3 x 7 each leg holding 5kg weight

   Quadraped hip extension /w 15kg load
      - 3 x 7 each leg @15kg attached to toes

   Single leg calf raise jumps off edge of steps
      - 3 x 10 each leg @bw

   Planks for approx 2 min

Cool down
   stretch

Comment
It was an ok session. the pistol squats are easy so I decided to make it explosive based and do jumps while holding on to 5kg weight in front. Then did quadraped hip extension was fun. single leg calf raise was difficult in terms of getting much air time lol and other factors such as arm helping too some degree but calf felt worked out.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on October 10, 2018, 11:08:22 pm
how is there a 15-minute differential between going to and from the gym?

glute activation / PAP! lulul. :trollface:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2018, 10:14:13 am
how is there a 15-minute differential between going to and from the gym?

glute activation / PAP! lulul. :trollface:

lol that could have been a possibility as well. super strong glutes helped me cover more distance with my walks and therefore cover distance more quicker.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 13, 2018, 10:00:21 am
Date: 13/10/2018
Soreness: hamstring, hips, glutes
BW: 64.7kg

Condition: It was raining again  :uhhhfacepalm: was walking to gym, as I got outside the centre sun came out and rain stopped.  :D. Even though it was a little humid.
But it was nice but track wet and therefore unable to get maximum grip on track when pushing off but def better than running in the rain.

Warm up
   30 min walk after catching bus to town centre
   ankle mobility
   calf stretch
   hamstring stretch seated
   front to back leg kicks
   standing hip extensions
   quad stretch on bench and walking
   single leg glute bridge
   high knee holds /w cable attached to feet @35kg 20 seconds 90 degree only
   back stretch front and back

Track warm up
   a walk x 2 x 20m
   a skip x 2 x 20m (skip and direct alternate steps)
   a run x 2 x 20m
   alternating high knee drills x 20m
   fast high knee drills x 10m

Track Workout
   2 x 10m sled sprints /w 40kg load
   1 x 10m sled sprints /w 10kg load (15% bodyweight)
   2 x 10m sprints

   2 x 30m sled sprints /w 15% bodyweight
   1 x 30m sprints

   1 x 50m sprints

Gym workout
   2 x planks (2 variations)
   
   Bench Press
      - 2 x 10,5 @40kg

   Standing Vertical Jump Tests
      - approx 23-24 inches

Cool down
   stretch
   40min walk back to area 2 where I catch bus

Comment
It was a good session, the sled sprints really help but the wet track doesn't help get grip on the track to get full effort sprint start. so it trains the driving phase after the start until track is dry. but hamstring felt it a lot during the sled sprints and I definitely love sled work as they really help with acceleration. Bench press 40kg is like most I can do but not 1RP but anything heavier will be a struggle.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 16, 2018, 11:58:21 am
Date: 16/10/2018
Soreness: quads, calves

Condition: Home workout, going heavier but replaced pistol squats with something more strength based.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge variation
   single leg hip thrusts on edge of bed x 5 w/ 5 sec pause on top
   high knee hip holds x 20 sec each leg
   standing hip extensions each leg x 5 /w 5 sec pause at the back
   back stretch front and back

Workout
   slow eccentric reverse lunge to explosive concentric lunge jump
      - 3 x 8 @bw

   weighted step ups on to chair /w weight on the arm of the free leg side to add some core stability work in too.
      - 3 x 8 each leg @20kg load in one hand

   Quadruped hip extension /w weight on feet
      - 3 x 8 each leg @20kg load

   Single leg calf raise on edge of steps with weight in one hand
      - 3 x 8 each leg @20kg load

   Planks x 2 1/2 min

Cool down
   stretch

Comment
It was a good session, step ups felt good. The quadruped session was a little disappointing in terms of that it wasn't perfect, with left leg I could do it with minimal leaning towards the ground but there was more leaning when working out my right leg or my right leg goes more back then up, so did extra reps on the right leg. But will need to work on that. Others went well. hopefully next week back in the gym.
   
   
     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2018, 11:33:17 am
Date: 26/10/2018
Soreness: calves
BW: 64kg approx not sure

Condition: Not really a workout, I had to get somewhere really quick, so I decided to jog slow pace, not too slow and not too fast, just a controllable slightly slow pace.

Jogged for 1.89km in approx 10mins  :ibrunning:

The closer I got to the destination I was slightly increasing my pace unintentionally. I had 2 stops because of crossing road and traffic light, so jogged on spot to avoid rest, stops lasted for about 10-15 seconds

Just for fun that makes it a pace for 26 mins for 5k, which is around 8:30 per mile.

Haven't been able to be active so it was good to something. I was tired at the end as when you stop you body trying to get enough oxygen to be in relaxed state.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 05, 2018, 05:09:55 pm
Date: 05/11/2018
Soreness: quads feel weak after workout
BW:63.7kg

Condition: Managed to finally get to the gym, even though I had to do the usual bus and walk combo at around 6pm, got to gym at around 6:30 and gym closes at 8pm so did a quick compound session workout.

Warm up
   ankle rotations
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single leg glute bridge
   high knee hip holds /w cable attachment @30kg x 20 sec
   back stretch - not sure if it is a good idea to do before weight workout - but will try

Workout
   Jump Squats made sure not to go below parallel
      - 3 x 5 @25kg
      Note: first set annoying my back and moderately painful on my lower back but set after set I got comfortable and pain went down

   Pin Squats @pin 12
      - 1 x 5 @25kg
      - 3 x 7 @60kg

   Single leg calf raise on edge of plate
      - 3 x 10 @holding 25kg dumbbell in one hand and holding pillar support with other hand

   Sprint arm swings
      - 2 x 20 @5kg dumbbells in each hand
   
   Bench Press
      - 1 x 10 @40kg
      - 2 x 2,5 @50kg
      Note: 50kg heavy so managed to do only 2 reps just about and second set I asked someone to spot me to go up to 5, from 3 he did half work, 4-5 he did all the work lol just too heavy for me.

Cool down
   stretch
   walk back

Comment
it was nice to be back, do some basic compound workout. Nice and light. Remove any rust as was evident from the jump squats. With the squats it is more difficult to descend as I try really hard to embrace my core to minimize low back pain, which helped a lot, pain was minimal. descending was average difficult but ascending was easy for some reason.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 15, 2018, 11:36:08 am
Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  :uhhhfacepalm:. 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 15, 2018, 10:11:08 pm
Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  :uhhhfacepalm:. 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 16, 2018, 03:46:13 pm
Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm  :uhhhfacepalm:. 15min is nothing.  But I was allowed to use track. So I did.

Warm up
   ankle rotation
   calf stretches
   seated hamstring stretches
   quad stretch
   high knee hip holds x 10 sec each leg
   overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
   back stretch - lying on front and scorpion stretch

Workout
   Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

   Reverse lunge to jump onto tyre 2 x 8

   4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
   stretch

Comment
Forgot it was woman's session,  had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.

The worst thing is, I come in and they say you can't use gym because it's woman session but you can use track. Later they say you can't use track equipment only for track members, she actually said "It's open to the member of public" lol. but you can use track. I came for gym session without any track equipment and I am just dilly dallying around with no equipment and only track to stare at. But come sunday I will use sled and weights regardless what they say, cos other staff members let me. so they know what they can do to their "request denied" attitude. They say bring your own sled and your own weight plates lmfao. I ain't doing no such thing.

Thank god, car is back on the mend and I can get back to the regular gym session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 18, 2018, 04:19:52 pm
Date: 18/11/2018
Soreness: none
Bw: 10st 3lbs

Condition: It was windy but sunny too. I got that sled out and banged on some weights from the cabin.

Warm up
   Ankle mobility
   Calf stretch
   hamstring stretch
   Leg swings
   Box squats
   High knee holds with 30kg weight resistance
   
Track warm up
   A walk
   A skip
   A run

Workout
   30m sprints with 20% loaded sled x 2
   30m sprints x 3 without load
   50m sprint x1
   Light 50m hurdles

Cool down
   Stretch

Comment
1hr to do workout got 15 minutes extra. Good warm up workout. Measured svj at 23 inches
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 20, 2018, 07:04:47 pm
Date: 20/11/2018
Soreness: legs felt like jelly
BW: 10st 03lbs

Condition: It was a good session but also tough at the beginning. I had a lot of time so that was good to.

Warm up
  Ankle mobility
  Calf stretch
  Seated hamstring stretch
  lying on bench hamstring stretch
  Quad stretch on bench and lunge - hamstring cramped up but not as bad as last time
  High knee hip holds with resisted load 40kg x 10 sec each leg
  Back stretch front and back
  single leg hip thrust

Workout
   Jump Squats - rusty causes slight back pain and not really bouncy, a lot of pauses at the bottom part
      - 3 x 5

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg
      Note: The struggle is real, this was really difficult. It was soo difficult I am finding hard to believe how I will progress from 30kg, last set I did one leg alright but when I switched to other leg legs felt like jelly and I failed that set and I thought to rack the dumbbell but I said "NO!" so I rested a minute and did the set for that leg again and succeeded. THE STRUGGLE IS REAL.

   Single leg calf raises on edge of weight plate
      - 1 x 4 each leg @bw
      - 3 x 8 each leg @25kg dumbbell in one hand

   Bent leg single leg reverse hyperextensions
      - 3 x 9 each leg @15kg cable attached to feet

   Planks with 10kg on lower back
      - 2 x 1-2 min

   Overhead squats with a 10kg aluminum bar overhead
      - 1 x 7

   Seated sprint arm swings
      - 2 x 20 @5kg dumbbells in each hand

   Shoulder press front and side
      - 1 x 10 each side @12.5kg dumbbells in each hand

   Bent over rows with a 1 rep deadlift start and end
      - 2 x 5 @60kg

   Single rep heavy partial squats
      - 2 x 1 @100kg

Cool down
   stretch
   walk back

Comment
Great session. BSS is sooo difficult so I do it at the beginning of the session and the rest I am comfortable doing. My plan do 4 weeks of BSS however far I progress and then switch to box squats for hip power. The heavy squats is to try get my back used to heavy loads but at partial squats, the 100kg partial squat was a little painful for my lower back but not sharp mild but at 6/10 pain level. So will stick till I can do it pain free.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 24, 2018, 10:58:14 am
Date: 24/11/2018
Soreness: legs are tired
BW: 65.5kg

Condition: It was a wet day and rain had just recently stopped when I arrived. It was cold but little wind. It was a nice session too. Gym was crowded so had to make do with little space for my mobility stretch warm ups.

Warm up
   ankle mobility
   dynamic calf stretch
   lying hamstring stretch
   single leg glute bridge
   lunge quad stretch
   high knee holds - strap around thigh near knee is easier to hold at heavier weights than feet strap @40kg x 20 sec each leg
   
Gym Workout - experimental
   treadmill sprint
      - 15km/h for 20 sec approx
      - 20km/h for 20 sec approx
   Note: Just testing out the treadmill speed, as it speeds up it does get louder so I hope it doesn't attract attention.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Fast high knee runs x 10m
   Alternating high knee drills x 30m

Workout
   2 x 10m sled sprints @ heavy load 40kg

   1 x 10m sled sprints @~15% bw, 10kg

   1 x 10m sprints

   2 x 30m sled sprints @~15% bodyweight, 10kg

   2 x 30m sprints
   
   1 x 50m sprints

   Plank x 1 min

Cool down
   walk back
   stretch

Comment
Had to get the bus as car was being used. But recently when I go to track I witness some weird shit. Last week a guy making doughnuts with his car which you can hear screeching from a far and this time A mid size dog was running around very active, he jumped over the railing, which is at both sides of the road and ran across the road and jumped over the other railing, then later on he was coming at the railing diagonally and i see a car coming, I'm thinking maybe the dog will not jump over but rather it was coming at an angle directed at the car jumps over the railing and lands right in front of the car, emergency brakes pulled and dogs head and neck hits the headlights and breaks it and then it runs off a few meters and jumps over the other railing and stops and looks back and then it continues running lol. the car driver was keeping an eye to see who the owner was to be held responsible for the damages lol. It was a good session. I enjoy the feeling of running with a sled and then running without a sled. with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 25, 2018, 10:39:24 pm
Date: 24/11/2018
Soreness: legs are tired
BW: 65.5kg

Condition: It was a wet day and rain had just recently stopped when I arrived. It was cold but little wind. It was a nice session too. Gym was crowded so had to make do with little space for my mobility stretch warm ups.

Warm up
   ankle mobility
   dynamic calf stretch
   lying hamstring stretch
   single leg glute bridge
   lunge quad stretch
   high knee holds - strap around thigh near knee is easier to hold at heavier weights than feet strap @40kg x 20 sec each leg
   
Gym Workout - experimental
   treadmill sprint
      - 15km/h for 20 sec approx
      - 20km/h for 20 sec approx
   Note: Just testing out the treadmill speed, as it speeds up it does get louder so I hope it doesn't attract attention.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Fast high knee runs x 10m
   Alternating high knee drills x 30m

Workout
   2 x 10m sled sprints @ heavy load 40kg

   1 x 10m sled sprints @~15% bw, 10kg

   1 x 10m sprints

   2 x 30m sled sprints @~15% bodyweight, 10kg

   2 x 30m sprints
   
   1 x 50m sprints

   Plank x 1 min

Cool down
   walk back
   stretch

Comment
Had to get the bus as car was being used. But recently when I go to track I witness some weird shit. Last week a guy making doughnuts with his car which you can hear screeching from a far and this time A mid size dog was running around very active, he jumped over the railing, which is at both sides of the road and ran across the road and jumped over the other railing, then later on he was coming at the railing diagonally and i see a car coming, I'm thinking maybe the dog will not jump over but rather it was coming at an angle directed at the car jumps over the railing and lands right in front of the car, emergency brakes pulled and dogs head and neck hits the headlights and breaks it and then it runs off a few meters and jumps over the other railing and stops and looks back and then it continues running lol. the car driver was keeping an eye to see who the owner was to be held responsible for the damages lol. It was a good session. I enjoy the feeling of running with a sled and then running without a sled. with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

pretty cool about the treadmill. ya it gets very loud at that speed.

sucks about the dog tho. hopefully it's ok. eek.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on November 26, 2018, 08:17:27 pm
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 27, 2018, 11:48:13 am
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 27, 2018, 06:59:48 pm
Date: 27/11/2018
Soreness: lower body little sore
BW:10st 03lbs

Condition: It was a nice day and had a sufficient amount of time. Damn treadmill only goes up to 23km/h as it won't let me enter anything higher.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   single leg glute bridge
   quad stretch - bench and lunge variation
   single leg hip thrust
   high knee hip holds @40kg x 10 sec each leg
   back stretch front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Splits Squats
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises on edge of plate
      - 1 x 5 each leg
      - 3 x 8 each leg @40kg total

   Bent single leg reverse hyperextension on incline bench using cable w/ footstrap
      - 1 x 7 each leg @10kg
      - 3 x 8 each leg @20kg

   Shoulder press front and side
      - 2 x 10 total (5 each side) @15kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good session, Bulgarian split squats are tiring so I avoid mixing the tiring aspect of it in the workout so first set I do both legs and then I rest between legs.
Treadmill only 23km/h a bummer. BSS are feeling comfortable struggle.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on November 27, 2018, 07:43:21 pm
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 27, 2018, 08:10:13 pm
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.
Title: Re: A Journey to Running Fast and Jumping High
Post by: maxent on November 27, 2018, 08:26:30 pm
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.

I don't think many ppl here would like them (there is a huge bias against cardio equipment on the internet among 'lifting' communities).  ive had one for years and hardly used it but lately ive started loving having one because you can get a good quality cardio session with exactly the parameters you want for that session. like yesterday i decided to go for a 5km PR and i was able to monitor and adjust my pace in realtime for my goal. And because it's indoors you can use it regardless of inclement weather. A bike is my pref for conditioning, but for my sport running has better carryover.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 28, 2018, 05:30:27 am
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.

Quote
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.

Buying one after looking is just financially impossible, they are purpose built and wouldn't be used that much and so I go around and look for any facilities but I doubt it so I guess it's back to my favorite track work, which is reverse of over-speed training is resistance training, sled work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 28, 2018, 11:17:32 pm
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.

Quote
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.

Buying one after looking is just financially impossible, they are purpose built and wouldn't be used that much and so I go around and look for any facilities but I doubt it so I guess it's back to my favorite track work, which is reverse of over-speed training is resistance training, sled work.

don't forget slight downhill sprint work, and wind-assisted sprint work .. two fundamental forms of overspeed. wind-aided is safer and feels great. use nature sometimes, feels normal. :highfive:

 :ibrunning:
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on November 29, 2018, 10:53:51 am
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.


Still a logic gap here.
Say your max speed is 30kmh. And a badass MF treadmill has 36kmh.
If you can't reach 32kmh in the track, you can't reach it on the treadmill too. It may have speed up to 100kmh, still the most you can run is your max speed. Plus on the track it is really running, it is the actual speed you are trying to measure and improve, treadmill is a different thing, very close to running maybe, but not the same.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 29, 2018, 11:02:19 am
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 29, 2018, 11:13:06 am
Date: 29/11/2018
Soreness: legs a little weak
BW: 65kg

Condition: It was a good session had a good amount of time. Gym mildly crowded so I still could do my workout comfortably. From 10:30 am and finished at 1:15 just in time before women's session. I can't get access to fast treadmill so I will be aiming to try and run 23km/h at 5 degree incline and try progressing as much as I can.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch seated and lying on bench
   quad stretch bench and lunge variation
   Single leg glute bridge x 5 /w 5 sec pause
   high knee hip holds x 20 sec @40kg
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises on edge of plate
      - 1 x 7 each leg @bw
      - 3 x 7 each leg @40kg

   Treadmill sprint 23km/h @5 degree incline 5-7 seconds

   Bent single leg reverse hyperextensions
      - 1 x 4 each leg @10kg
      - 3 x 8 each leg @20kg

   Planks with 10kg bag on lower back
      - 2 x 1 min

   23km/h sprints on 0 degree incline for 15 seconds

   Shoulder press standing front and side
      - 2 x 5 each side @15kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
A good session. Have to get used to sprinting on a treadmill. The BSS is comfortable. Calf raise is at a good weight left leg weaker than my right. Shoulder press are comfortable.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on November 29, 2018, 11:18:32 am
Have to get used to sprinting on a treadmill.

bro. why.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 29, 2018, 11:23:29 am
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on November 29, 2018, 08:20:34 pm
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

Again, all of those things will happen whether you sprint on a treadmill or on a track (which you have access too, right?). Plus, you won't be as restricted running on a track compared to a treadmill (and you nearly fell off at 23km/h).
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on November 29, 2018, 11:21:56 pm
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

i feel like it'd have benefits for running, not as much for sprinting. could be some benefits there but risk/mechanics/limitations seem to outweigh the benefits IMHO.

on the other hand, for running, could really help with pacing. it's much easier to find access to a treadmill that can go 12 mph, as compared to say 20 mph. 12mph is a very fast pace for most people when it comes to running, so anywhere from 10.5-12mph would probably accommodate most people.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on November 30, 2018, 07:05:32 am
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.

Ouch! Sounds painful. The max speed of the treadmills at my gym are 23km/h as well, which to me feels like a fast jog.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2018, 04:41:15 pm
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.

Ouch! Sounds painful. The max speed of the treadmills at my gym are 23km/h as well, which to me feels like a fast jog.

It actually wasn't painful but the treadmill did grind my the skin around my knee a bit that you could see white area under the skin and that has started a gradual pain increment. It actually is a fast jog, it's not really that fast just misplaced my hand.

Also I don't think on my own, I consult with the coach who thinks that it does have some benefit, it won't replace the track workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: maxent on November 30, 2018, 09:20:36 pm
From what i remember, Todday suggested doing only ME all out sprints for you to teach your body learn to move fast and not worry about anything else. I think a similar thing applies to me also in that even in my maximum effort sprints on video i look to be moving in slow-motion. So by going all out every time, you'll be training speed, and nothing else. For fitness get it from running. I'm prioritising building an aerobic base before i worry about sprinting because while my lack of speed is a huge weakness, an even bigger deficit exists for my fitness. I'll get fit first then get fast and in doing so i'll get even fitter as well rather than trying to do it the other way around. Anyone can get fit, even a lot fitter, not so much can be done about how fast you are (in the sprint sense), that's probably more genetic than anything else. Right now i've trained my body to recover better by running every day. Even my hamstrings are bigger which i found surprising because i'm not doing any sprinting at all. Just daily squats + running. That seems to be working really well for me, fitness is coming and surprisingly my strength too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: maxent on December 01, 2018, 09:30:59 am
here you go seifullaah73 (https://youtu.be/SdMo9hbt2nI?t=306)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 01, 2018, 10:59:24 am
here you go seifullaah73 (https://youtu.be/SdMo9hbt2nI?t=306)

Great video. I always wanted to watch it as I see it on Youtube.

I don't plan to use the treadmill as the primary part of my workout, more like during the warm up I would get in 10-20 seconds of treadmill runs for 1-2 sets before starting my main workout whether it's gym or speed session. Ofc I don't plan on leaving track work, that's the main thing that will help, treadmill is like an accessory.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 01, 2018, 11:14:03 am
Date: 01/12/2018
Soreness: a few sore muscles here and there
BW: forgot to measure damn

Condition: It was raining, which is hard to run without being demotivated slightly. Knee scratch felt fine, only during the start stance it is bearable.

Warm up
   Ankle mobility
   dynamic calf stretch
   leg swinging hamstring and hips stretch
   quad stretch bench and lunge
   lying hamstring stretch
   single leg hip thrusts
   high knee hip hold strap around thigh @50kg x 10sec, ~90 degee knee bend maintained.
   
   treadmill sprint 23km/h 5 degree incline x 1

Track warm up
   a walk
   a skip
   a run
   alternate high knee drills

Track Workout
   2 x heavy sled 10m sprint @40kg load on sled

   1 x 10m sled sprint @15% bw load

   1 x 10m sprints ME (90%)

   2 x 30m sled sprints @~15% bw load (10kg)

   1 x 30m sprints ME (90%)

   1 x 50m sprints ME (90%)

Gym work
   Plank 1 min

Cool down
   stretch
   walk back

Comment
It was not a good session because of rain and my bicep was sore for some reason and I couldn't put in maximal effort as track was wet but speed is there. With the treadmill speed there is a point where you switch from jogging to sprinting and 23km/h is approaching peak jogging speed but not sprinting so there will be difficulty in not going to fast and not going too slow.
       
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 04, 2018, 01:46:34 pm
Date: 04/12/2018
Soreness: none that sticks out, during workout my right bicep/tricep area tendon was sore for some reason.
BW: 10st 04lb

Condition: It was a nice day, got to the gym at 12:00pm, gym was not busy. Progress is coming on nicely from the sickening feeling of lifting first time ever and you feel that you cannot progress until after a few weeks it gets lighter. Finished at 2:30pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying on bench
   lunge quad stretch on bench and floor
   single leg hip thrusts
   overhead squats holding 10kg bar x 3
   high knee hip holds with thigh strap @50kg x 10 sec each leg
   back stretch - front and back
   treadmill run @23km/h for 10 seconds 5 degree incline

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @15kg dumbbells in each leg
      - 3 x 7 each leg @30kg dumbbells in each leg

   20 min prayer break - yoga and stretch benefits included

   Single leg calf raises
      - 1 x 7 each leg @bw
      - 3 x 7-8 each leg @40kg

   Shoulder press front and side
      - 2 x 12 total @15kg dumbbells in each hand

   Planks
      - 2-3 min with 15kg on back
      - 2-3 min without load on back

   Bent single leg reverse hyperextension with knee extension on top
      - 1 x 5 each leg @15kg
      - 3 x 8 each leg @30kg

   sprint arm swings - fast
      - 2 x 20 @5kg dumbbells in each hand
      - 1 x 30 @bw   
   
Cool down
   stretches
   walk back

Comment
Nice session, the BSS is feeling light and the jump squats are feeling better there is slight forward collapse when landing and descending but not that often as sometimes it can be controlled. single leg calf raises more difficult single leg especially more so the left over the right. Planks are good. the treadmill run feel good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 06, 2018, 10:49:50 am
Date: 06/12/2018
Soreness: none
BW: 143.4lbs

Condition: It was wet outside as it had been raining. Got into the gym at 11:45am. Because of my allergy, during the warm up and squat jumps I was yawning so much, approx 2 times every 5 minutes because of low oxygen intake due to congested nose.  But soon woke up after the BSS. Completed workout at 1pm.

Warm up
   ankle mobility
   calf stretches x 10
   hamstring stretch on bench - two variations
   quad stretch lunge variation on bench
   single leg hip thrusts x 5 /w 5 sec pause on top
   high knee hip holds with thigh strap x 10 sec each leg @50kg
   treadmill sprints @23km/h 0 degree incline x 15-20 seconds - makes your legs feeling good (slightly sore and fatigued)
   back stretch - front and back

Workout
   Squat Jumps
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises /w weight belt
      - 1 x 3 each leg @bw
      - 3 x 7 each leg @40kg

   Single bent leg reverse hyperextensions with extension on top
      - 1 x 5 each leg @15kg
      - 3 x 8 each leg @30kg

   Dumbbell shoulder press front and side
      - 2 x 7 each side @15kg dumbbells in each hand

   Seated straight leg sprint arm swings
      - 2 x 20 total /w 5kg dumbbells in each hand
      - 1 x 30 total /w/o weights

   Planks with weight on back
      - 1 x 2 minutes @15kg weight

Cool down
   stretch
   walk back

Comment
At the start of the workout it was hard to stay motivated because of the moaning and my body feeling tired but after doing the BSS it started to fade but breathing condition stays the same. reverse hypers is at a weight I will stick with as it is challenging towards the last few reps. Also since I can't increase speed of the treadmill, my next aim is increase the inclination instead.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 08, 2018, 12:25:17 pm
Date: 08/12/2018
Soreness: none
BW: 10st 04.6lbs

Condition: It was cold and windy with a spray like rain but with a little bigger rain drops. As I entered I felt a little sore in the chest, which turned out to be a cold, when I came back home.

Warm up
   ankle mobility
   dynamic calf stretch
   hamstring stretch
   quad stretch
   high knee hip holds quad strap @50kg x 10 sec each leg
   treadmill not available

Track warm up
   front to back leg kicks
   cross leg stretch for psoas
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   
Track Workout
   2 x 10m sled sprints @45kg load

   2 x 10m sled sprints @10kg load

   2 x 10m sprints

   2 x 30m sled sprints @10kg

   2 x 30m sprints

   1 x 50m sprints

Cool down
   stretch
   walk back

Comment
It was a good session, no explosiveness or power because of rain and cold wind. The wind changed a while, but they felt reasonably fast strength based. Got a slight hint of a cold, which I will have to take care of. Hopefully it shouldn't get in the way of my workout. Also saturday morning both treadmill were being used and gym was full but not crowded in terms of all equipment occupied.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 11, 2018, 10:47:43 am
Date: 11/12/2018
Soreness: entire body
BW: 142.8lbs

Condition: It was mildy cold outside and a little windy. I was suffering from a cold/flu since sunday night slight hint but now it's in full motion. entire body sore, chest infection and high fever, which you can feel it getting hotter the higher it goes. So it was a low intensity session, didn't want to miss out so just did some low set low rep work.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and on bench
   quad stretch
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds w/ 50kg weight x 20 sec each leg
   back stretch
   treadmill run 15% incline at 12kmph testing out the waters before going to 23kmph at that inclination, so far easy I was too close to the control board, so will have to get a bit back x 10-20 seconds

Workout
   Jump Squats
      - 1 x 5 @bw - really light and explosive obv
      - 2 x 5 @30kg - comfortable

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg dumbbells in each hand
      - 2 x 1 each leg @40kg dumbbells in each hand

   Normal Squat
      - 1 x 3 @30kg

   Prayer break 20min

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @40kg

   Single bent leg reverse hypers
      - 2 x 3 @30kg

Cool down
   stretch
   walk back

Comment
Low energy because of cold/fever so did light session. Body sore and I am lighter than I have been in a while. BSS was difficult to do 1 rep but it was done no rest between legs except for last set. when I get better will jump to 35kg dumbbells with low reps 40kg dumbbells at the end. Reverse hypers was difficult because of resting on my stomach/hips, which does not help with sickness. calf raises was comfortable.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 14, 2018, 01:16:41 am
solid session for having the flu, lol. damn!

recover quick man!
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on December 14, 2018, 01:50:43 am
if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:
Quote
It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2018, 10:17:36 am
if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:
Quote
It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.

I have skipped thursday and will skip tomorrow until I feel I have energy and less congested chest. Tuesday was like a start of the cold so i felt I could do it.

Still pulling out poetry unintentionally lol.

solid session for having the flu, lol. damn!

recover quick man!

thanks man.  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 15, 2018, 09:18:14 am
Date: 15/12/2018
BW: 64kg
Soreness: none

Condition: It was sooo cold and the wind was very strong. I didn't have a cold anymore but just a chesty cough, you know when you inhale, you hear the congested wind tract near the chest. So I had to make sure I didn't get involved in a high intensity workout where I may get tired, so did low but in strong bursts.

Warm up
   ankle mobility
   calf stretch dynamic
   dynamic hamstring stretch
   quad stretch
   glute bridges double and single
   high knee hip holds at 50kg w/ thigh strap on cable
   back stretch
   
   Treadmill runs @15% incline at 18km/h for a few seconds

Track warm up
   a walk
   a skip
   a run
   alternating high knee drills

Track workout
   2 x 10m sprint starts
   1 x 30m acceleration sprints

Gym
   3 x 5 bench press @30kg

   standing vertical jumps at 22-23 inches

Cool down
   stretch
   walk back

Comment
It was very cold and wind was strong, so I had my coat on and would take off coat 3 times before going back in. Workout was OK no explosiveness obv but motion and power was there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 18, 2018, 11:00:53 am
Date: 18/12/2018
Soreness: n/a
BW: 10st 1lbs

Condition: I was feeling better, but I had a chesty cough filled with mucus, so I had to take care of fatigue but energy was there a bit. It was cold outside and windy. Winter is in full motion.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - lying and seated
   single leg hip thrusts
   single leg glute bridges
   quad stretch - forgot
   High knee hip holds with foot strap /w 50kg load - more difficult than thigh strap
   back stretch - front and back
   
   Treadmill sprints 18kmh at 15% incline - difficult because of the incline - few seconds

Workout
   Jump Squats on bench
      - 3 x 5 @35kg

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 3 x 1 each leg @40kg dumbbells in each hand - more comfortable and easy

   Single leg calf raises
      - 3 x 5 each leg @40kg

   Prayer Break

   Single leg bent reverse hyper extensions
      - 3 x 5 @35kg /w foot strap at cable machine

   Bench Press
      - 1 x 5 @20kg bar
      - 3 x 5 @40kg - comfortable easy

Cool down
   stretch
   walk back

Comment
I was not suffering from any cold or flu so in that respect i was feeling better, but my chest was still congested and have chesty coughs from time to time. Bulgarian split squats was comfortably less harder than last week. hyper extension progressed another struggle but comfortable. Good workout session despite cough.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 20, 2018, 09:58:39 am
Date: 20/12/2018
Soreness: back near the hip bone a little sore
BW: 10st 02.8lbs

Condition: Slight congested chest. Blocked ears, nose and congested chest with coughs = Bad combo. I brought jumper and it was cold outside but with the sun shining slightly.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   seated hamstring stretch
   single leg glute bridges
   hip thrusts
   high knee hip holds x 15 seconds /w 50kg feet strap
   back stretch front and back

   Treadmill runs 18km/h @15% - getting easier

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg
      - 3 x 1 each leg @40kg - no rest between legs
      - 1 x 5 each leg BSS jumps with high knee @bw

   Single leg calf raises
      - 1 x 7 each leg
      - 3 x 7 each leg @40kg

   Bent single leg reverse hyperextensions
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @35kg

Cool down
   stretch
   walk back

Comment
It was a good session.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 03, 2019, 10:09:48 am
Date: 03/01/2019
Soreness: inner thigh which got pinched by the weights on the weight belt, lower back is ok.
BW: 65.6kg

Condition: It was nice to take a week and a bit rest from the sickness, negligible amount of chest congestion. So I took it light to start new phase.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch
   single leg glute bridges
   seated hamstring stretch
   bench hip thrusts
   high knee hip holds x 20 sec each leg @50kg
   back stretch - front and back

   Treadmill sprint at 23km/h at 15% incline - very difficult to do without holding so did a 20 seconds holding the front railing.

Workout
   Counter movement jump squats off a pin
      - 3 x 5 @30kg
   
   Box Squats - 2 1/2 inch plate on top of a bench - sat on that
      - 1 x 3 @30kg
      - 1 x 5 @60kg
      - 3 x 3 @100kg - a little painful on the lowerback (3-4/10) not injury type of pain but just the pain my body is trying to adapt as my lower back is already weak and gets the pain from time to time so this pain was the same but I hope to adjust to it.

   Single leg calf raises
      - 1 x 5 each leg
      - 2 x 7 each leg @50kg
      - 1 x 10 each leg @30kg

   Single leg bent reverse hyper extension
      - 1 x 3 @40kg - too heavy
      - 2 x 7 @35kg - just right

   Planks /w 15kg weight back on my back x 1 x 2-3 minute

Cool down
   stretch
   walk back

Comment
It was a good session, the box squats felt good, will first try and get my back strong enough and my core before progressing up a weight. The rest was normal.
Treadmill difficult without hands so will have to gradually do it without hands for a certain amount of time before holding onto the support in front.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 08, 2019, 11:33:14 am
Date: 08/01/2019
Soreness: shoulders, nothing else (sitting)
BW: 65.6kg

Condition: It was sunny but cold as well, but inside the gym, wind is cancelled out so all you can feel is the heat from the sun, which is was a little bit more than my liking. Workout lasted 2 1/2 hours.

Warm up
   Ankle mobility
   ankle stretch
   hamstring stretch seated
   quad stretch on bench
   hip thrust on bench
   lying hamstring stretch
   lying single leg glute bridge
   high knee hip holds single leg @50kg x 20 seconds
   back stretch front and back
   
Pre-workout treadmill run
   23km/h run at 15% incline holding on to support for 30 seconds or so
      - Hopefully get my stride frequency fast enough that I can do it without holding

Workout
   Counter movement Jump Squats
      - 2 x 5 @40kg
      - 1 x 5 @30kg

   Box Squats
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Prayer Break

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 1 x 1 each leg @40kg dumbbells in each hand
   
   Single leg calf raises on edge of 4-5 inch plate
      - 1 x 5 @bw each leg
      - 3 x 7 @50kg each leg

   Single bent leg hyper-extensions
      - 1 x 5 each leg @15kg
      - 3 x 7 each leg @35kg

   Shoulder press front and side
      - 2 x 7 @15kg dumbbells

   Planks
      - 1 x 1-2 min @15kg weight on back

Cool down
   stretch
   walk back

Comment
It was a good session, the box squat on bench does not work because of the sponge, so I place weight plate on it, which is about 2-3 inches thick. My low back does hurt when I do it, but it's not a type of pain that I have to stop and avoid but rather my back is under stress but not a dangerous stress. I squeeze my abs for dear life when squatting so pain has gone down and I minimize sitting to back to put my low back in danger but like a normal squat sitting on a chair. I stand with my legs on each side of the bench to get that good width and then sit back, sit lean back and then lean forward and squat up, after the squats back feels good. I also decided to add a 1 rep BSS so as not to lose strength in that type of movement. The rest of the workout was good too, same as normal.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 10, 2019, 10:31:36 am
Date: 10/01/2019
Soreness: glutes and hamstring
BW: 66.4kg

Condition: It was cold and windy and came in with 1hr 45min, so I did the major lifts only,  back pain bearable during the lifts but glutes sore after workout.

Warm up
   ankle rotations
   calf stretches
   hamstring stretch - 2 variations
   quad stretch
   glute bridge single leg
   hip thrusts x 3 /w 5 sec pause
   high knee hip holds each leg 2 x 10 sec each leg @50kg
   back stretch - front and back
   
Pre-workout
   Treadmill 23km/h @15% incline 1 min

Workout
   Counter movement jump squats
      - 2 x 5 @40kg
      - 1 x 5 @30kg

   Box Squats
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Single leg calf raises on raised platform
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @50kg

   Single leg bent hyper extension
      - 3 x 7 each leg @35kg

   Bench Press
      - 1 x 5 @45kg - hard
      - 2 x 7 @40kg - comfortable

Cool down
   walk back
   stretch

Comment
It was a good session, box squats are good hoping it can be a means to strengthen my core and back as I am engaging my core when doing them, other lifts were ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 13, 2019, 05:56:43 pm
Date: 13/01/2019
Soreness: none
BW: 65.4kg

Condition: Cold and really windy, shed was locked so no access to sled weights.

Warm up
   ankle mobility
   calf stretch dynamic
   hamstring stretch - dynamic - seated and swinging legs
   quad stretch walking
   single leg hip thrusts
   high knee hip holds single leg @50kg standing
   back stretch

Pre-workout
   treadmill run - 15% incline @23km/h holding with sporadic letting go of the handle.

Track Warm-up
   A walk x 2
   A skip x 2
   A Run x 2
   
Workout
   10m Sprint Starts x 3

   30m Acceleration sprints x 3

   50m Sprints x 2

   Sprint starts 1st step for distance x 2

   Planks x 3 min

   Seated arm swings 1 x 10 @4kg dumbbells in each hand
   Seated arm swings 1 x 20 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the wind made it difficult especially the 50m sprint, the wind was really powerful. Strong but would have liked it more quicker explosive drive out of the start but runs were strong despite the wind.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 15, 2019, 03:51:17 pm
Date: 15/01/2019
Soreness: some back pain because of my poor sitting posture
BW: 145.6lbs

Condition: Got to gym late, 12 noon so had just under 2 hours including warm up. It was cold outside but it was OK inside.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   single leg hip thrusts
   single leg high knee hip holds using cable foot strap x 10 sec @50kg x 2
   back stretch front and back

Pre workout Warm up run
   Treadmill run 23km/h @15% incline for 15-30 seconds, w/ 1 second without holding

Workout
   Counter movement Jump Squats
      - 1 x 5 @40kg
      - 1 x 5 @30kg
      - 1 x 5 @20kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 1 x 1 each leg @40kg dumbbells in each hand

   Prayer Break 30 mins
   
   Box Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @120kg

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 3 x 10 each leg @50kg

   Single bent leg reverse hyper extension
      - 2 x 7 @35kg each leg

Cool down
   stretch
   walk back

Comment
It was a good session, I decided to further widen my stance on the box squats, I did the box squats at 100kg and it was comfortable and at 120kg it was a good struggle and first reps is always painful for my back but next reps its comfortable and then it was easy afterwards, which was a little strange, I decided to record the box squats to get your analysis of second and third set, second set I felt like I wasn't sitting back so on third set I emphasized on sitting back. I think back pain is because of my bad sitting posture but following reps are easy. the rest were just normal session. treadmill was good managed to run for 1 seconds without hands lol.

Note: Oops forgot to trim end of the video.
http://www.youtube.com/watch?v=arLC_ATHiK0
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 19, 2019, 10:14:41 am
Date: 19/01/2019
Soreness: hamstring a little, mid back little
BW: 145.2lbs

Condition: It was cold af, not much wind but very cold. 1 hour workout a lot can be done, warmed up from 11:30 to be 12:00pm. Workout from 12pm to 1pm, which is when gym closes.

Warm up
   20 min walk to gym
   Ankle mobility
   dynamic calf stretch
   hamstring stretch dynamic
   bss jumps bw with high knee in the air x 3
   hip thrusts single leg x 5 /w 5 sec pause
   single leg high knee hip holds x 15 sec /w 50kg cable foot strap
   back stretch front and back
   barbell only squats

Pre workout routine
   Treadmill 23km/h 15% incline - couldn't use it but I guess I don't have to do this during speed workouts only during gym work.

Gym warm-up
   A walk x 2 x 20m
   A skips x 2 x 20m
   A runs x 2 x 20m
   high knee drills x 1 x 30m

Workout
   10m heavy sled (45kg) sled runs x 2
   
   10m sled runs @15kg x 2

   10m sprints x 2

   30m sled sprints @15kg x 2

   30m sprints x 2

   50m sprints x 1

Cool down
   stretch
   30 min walk back

Comment
Cold as heck, but the workout session was good. The sled sprints are really effective but after when running without the load on the first run I stumbled at the start as I was too close to the ground but on the second run it got better was low and managed to maintain balance. The longer runs felt strong and felt fast when load is removed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 22, 2019, 04:10:04 pm
Date: 22/01/2019
Soreness: none
BW: n/a scale gone haywire saying 10st 0lbs

Condition: Alright condition.

Warm up
   Ankle mobility
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single leg glute bridges
   hamstring stretch on bench
   quad stretch on bench
   hip thrust single leg on bench
   high knee single leg holds w/ 50kg feet strap
   back stretch front and back

Pre-Workout
   treadmill runs 23km/h @15% incline

Workout
   Counter Movement Jump Squats
      - 3 x 5 @40kg

   Prayer Break

   Box Squats
      - 1 x 5 @bw
      - 1 x 4 @40kg
      - 1 x 3 @80kg - quite painful on my lower back to mid back
      - 3 x 7 @120kg - first rep is painful the rest of the reps was no pain whatsoever

   Single leg calf raises
      - 1 x 5 @bw
      - 3 x 10 @ 60kg

   Single leg bent reverse hyperextensions
      - 1 x 4 @bw
      - 1 x 5 @20kg
      - 2 x 7 @40kg
      - 1 x 10 @25kg

Cool down
   stretch
   walk back

Comment
Car always fuks all the time, car was fixed when I went to the gym, now belt has come off and now I have to order another belt, which I can only get online. Sucks. Workout was good. box squats at light weight is painful but heavy is not painful, even if I push my hips back as back as I can before sitting then no pain. Others were ok.
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on January 22, 2019, 11:03:58 pm
I would really watch the back pain on the squats there bud. Just because it warms up during the reps, doesn't mean there's not something going on. It may not fix itself by continuing to put more weight on the bar. Here's two good videos (1 (https://www.youtube.com/watch?v=bOJu7xi3l3Q), 2 (https://www.youtube.com/watch?v=DWmGArQBtFI)) about some other exercises you could be doing to strengthen the lower back outside of squatting. Doing squat jumps with >50% BW is also way too much. I don't even think KF did that much when he was doing them.

Also, just the semi-regular reminder that you're not doing any sprints over 50m for many months now. Of course, I'm not sure what your plans are in terms of athletics - specifically, if you're just doing gym stuff now and not planning on running 100m.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 23, 2019, 04:55:52 am
I would really watch the back pain on the squats there bud. Just because it warms up during the reps, doesn't mean there's not something going on. It may not fix itself by continuing to put more weight on the bar. Here's two good videos (1 (https://www.youtube.com/watch?v=bOJu7xi3l3Q), 2 (https://www.youtube.com/watch?v=DWmGArQBtFI)) about some other exercises you could be doing to strengthen the lower back outside of squatting. Doing squat jumps with >50% BW is also way too much. I don't even think KF did that much when he was doing them.

Also, just the semi-regular reminder that you're not doing any sprints over 50m for many months now. Of course, I'm not sure what your plans are in terms of athletics - specifically, if you're just doing gym stuff now and not planning on running 100m.

Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on January 23, 2019, 05:53:42 am
Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

Oh, a counter-movement jump doesn't have any rest phase. You're confusing the squat jump (lower-pause-jump) with the counter-movement jump (an SVJ, but sometimes done with no arm swing). Either way, most coaches/sources I've read would only prescribe ~20-30% max for jump squats. The movement still has to be fast. It might be why your back is sore!

In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

Strengthening is the key. Strong, conditioned muscles that can comfortably handle the tension exerted on them don't get injured. This discussion is probably worthy of a post by itself, but stretching probably does very little to alleviate a new pain. Make sure you're doing some isometric holds, rotational core stuff as well as stretching it in your warmup. Back extensions are good, so keep them up. My warmups go for 20+mins nowadays - about 1min of that is stretching!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 23, 2019, 07:58:11 am
Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

Oh, a counter-movement jump doesn't have any rest phase. You're confusing the squat jump (lower-pause-jump) with the counter-movement jump (an SVJ, but sometimes done with no arm swing). Either way, most coaches/sources I've read would only prescribe ~20-30% max for jump squats. The movement still has to be fast. It might be why your back is sore!


Oh I see. 20-30% would be the bar only at 20kg as I weigh 65kg. I do two types of squats jumps. First one is I squat down with bar on my shoulders until i reach desired depth and instantly explode up and land in same squat depth position and immediately jump up again and repeat and second is like you described I squat and rest bar on the pin and loose tension of barbell on my shoulders but still keep contact and then with barbell still on my shoulders I explode up. I always treated jump squats like a thing I should try and do heavy without breaking form. But I guess it has to be light specifically. I should stick to my old plan of only adding on 5kg plates on the bar for both types as recommended by my coach or no.

Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

So I should be doing it without a pin and and do the two methods pause method where I pause at the bottom and then jump and then the dynamic method without pausing just bounce up and down.


In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

Strengthening is the key. Strong, conditioned muscles that can comfortably handle the tension exerted on them don't get injured. This discussion is probably worthy of a post by itself, but stretching probably does very little to alleviate a new pain. Make sure you're doing some isometric holds, rotational core stuff as well as stretching it in your warmup. Back extensions are good, so keep them up. My warmups go for 20+mins nowadays - about 1min of that is stretching!

My warm ups usually take around 20 mins as well. I do planks. I will add cable twists as well for rotational core strength. I don't really have a core stretch during warm up. I can do back extension as a warm up as well.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 29, 2019, 10:54:45 am
Date: 29/01/2019
Soreness: low back pain only at certain postures, glutes a little
BW: 146.8lbs

Condition: It was cold outside, but warm inside the gym, not crowded so I could do my workout without any disruptions.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   hip thrusts using bench
   high knee hip holds single leg foot strap attached to cable @50kg for 15 seconds
   back stretch on bench

Pre workout treadmill run
   23 km/h @15% incline running for 20 seconds

Workout
   Jump Squats Counter movement - squat down, pause for a second then jump
      - 3 x 5 @ 30kg

   Box Squats
      - 1 x 5 @20kg - empty bar
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 5 @140kg
      - 1 x 1 @150kg  :personal-record:
      - 1 x 5 @140kg - I failed on the 4th rep because I had wide stance, left food was slipping and so I was off balance so I went back on the seat and did it again and finished 5th rep without difficulty. not much grip on my shoes, so will have to make sure to increase grip with the floor.

   Calf raises - barbel on shoulders
      - 1 x 5 @ 20kg empty bar
      - 1 x 0 @ 100kg - Bar on my shoulders was putting stress on my lower back and it was too painful to hold weight on my shoulders
   
   Calf raises while holding bar in front like top of deadlift but not enough grip

   Calf raises using cable where I attach a handle to both cables
      - 3 x 20 @140kg - 70kg from both cables weights

   Back extensions on bench at 40 degree
      - 1 x 5 @bw - painful for my lower back
      - 3 x 5 @60kg barbell - heavy and my lower back holding my hamstring back so will do back extensions light holding on top plate and then do reverse hyperextensions or RDL for hamstring work

   Cable twists
      - isometric holds while in lunge position for 10 seconds on each leg - 10kg
      - standing cable in and outs - stand 90 degrees to cable with arm straight in front and holding cable handle so tension on core to rotate towards cable then I bring hands towards chest and then out, both sides.
      - cable twists holding handle 90 degree to cable then you rotate it 180 degrees to the cable and bring back in front and then repeat 10 reps to work both side of core - 10kg

   Planks 2 min

Cool down
   stretch
   walk back

Comment
Good session, I felt comfortable with the 140kg a little struggle I just wanted to try and go for the 150kg and it went up nicely but would only manage 2 - 3 reps only. But after I couldn't hold weight on my shoulders as weight on lower back. But the counter movement squats jump where I squat down pause and jump up actually made the box squats a little less painful in the lower back than before, thanks acole for the advice.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on January 29, 2019, 03:00:01 pm
congrats on the PR man!! 150kg, strong. :ibsquatting:

Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

it's too risky imho. i've mentioned that a few times, i just don't think the risk-vs-reward ratio is worth it.

i fell out of favor with "REA squats" and "jump squats" a long time ago.

putting safety first (AELS), impact shock with a barbell on the back is def risky.

if you continue to do it, keep it safe (obviously).

but like acole said, having any back pains and performing jump squats might not be the best combo.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 29, 2019, 06:42:32 pm
congrats on the PR man!! 150kg, strong. :ibsquatting:

Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

it's too risky imho. i've mentioned that a few times, i just don't think the risk-vs-reward ratio is worth it.

i fell out of favor with "REA squats" and "jump squats" a long time ago.

putting safety first (AELS), impact shock with a barbell on the back is def risky.

if you continue to do it, keep it safe (obviously).

but like acole said, having any back pains and performing jump squats might not be the best combo.

pc!

Thanks  :highfive:.

I try to keep safe by listening to my body, observing how my body reacts and how it changes e.g when I do squat jumps I try and maintain form and sometimes I see that sometimes I hyperextends to make it easier to jump but I make sure to avoid that.

The jump squats with the pause doesn't hurt my back at all as I only add 5kg plates, but the jump squats the reactive version i'm not so sure.

I will miss out the jump squats and see how my back feels from that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 31, 2019, 11:59:02 am
Date: 31/01/2019
Soreness: lower back only at certain postures
BW: 148lbs

Condition: Icy cold outside, frosted windscreen but once I got to the gym, it was nice and warm because of the sun minus the cold wind. Missed out on jump squats.

Warm up
   ankle mobility
   calf stretches
   seated hamstring stretch
   quad stretch
   single leg hip thrusts on bench
   single leg high knee hip holds with supporting leg on balls of foot x 20 sec
   back stretch - front and back
   
Pre-workout treadmill run
   treadmill run 23km/h at 15% incline 20 seconds - with 2 moments of without holding runs for 1 seconds

Workout
   Box Squats
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 4,5,5 @140kg

   Calf raises on leg press machine
      - 3 x 20 @140kg - excluding weight of actual sled or the thing I push with my feet

   Romanian Deadlifts
      - 1 x 5 @20kg
      - 3 x 7 @50kg

   Walking neutral posture with weight belt
      - 2 laps with 20kg on belt - really targets your glutes, aim was for lower back

   Back extension
      - 1 x 5 @bw
      - 1 x 10 @holding 20kg plate with 30 second pause on last rep

   Cable twists
      - 1 x 10 each side @10kg
      - 1 x 10 each side @15kg

Cool down
   stretch
   walk back

Comment
It was a good session, the box squats were good because it was more of a struggle of leg strength and also the balance of when I try to get up. first rep was a mental problem that I failed on the 4th rep and I was sitting thinking shall i just drop it on the safety pin which was 1 inch away but I managed to gather the strength and finish that rep and rack it. After the workout low back pain mainly the erector spinae muscle was fatigued and sore. The calf raises was done on the leg press as barbell on back doesn't feel good with the calf raises, it's the way you unrack a barbell that can feel comfortable or painful on the lower back. The RDL was good, back was not sore when at the bottom but only when I try to drive hip forward, this makes my back hyper-extend so painful there. back extension painful but once you do it for a while the pain subsides. walk with weight belts felt it on the glutes and the cable twist was good.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on February 01, 2019, 05:38:17 am
Wait , you are now repping 140kg box squats? When did that happen? That is amazing progress!!!  :headbang: :highfive: :ibsquatting:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 01, 2019, 07:18:31 am
Wait , you are now repping 140kg box squats? When did that happen? That is amazing progress!!!  :headbang: :highfive: :ibsquatting:

Thanks  :highfive:

I just recently managed to rep out 3 sets of 5. I find these more easier than back squats as due to my long leg disadvantage I am weak in the hole but with this it's more comfortable.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 03, 2019, 09:34:28 am
Date: 03/02/2019
Soreness: lower back
BW: 147.8lbs

Condition: It had been snowing this past week and since saturday, it had stopped but the track was still covered in snow even though it was sunny the whole day. Had to do plyometric session.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   glute bridges on the bench
   quad stretch on bench
   high knee hip holds x 20 seconds
   back stretch - front and back
   
Workout
   Kettlebell swings 2 x 10 - painful for lower back so would stop midway
 
   ME Ankle hops w/ minimal ground contact 3 x 10
   
   Tuck Jumps /w minimal ground contact 3 x 10
      - painful for lower back

   Broad Jumps 2 x 5 jumps
      - jumped as far but not max effort to avoid triggering by back pain
      - average of 2.23m

   Seated box jumps
      - 3 x 7 @35 inches

   Planks x 1 min

Cool down
   stretches
   walk back
   standing vertical jump - couldn't do it as my lower back pain prevented me

Comment
It was a bad session because I couldn't run but an alright plyometric session. Back pain is feeling better from Thursday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on February 03, 2019, 09:39:54 pm
Workout
   Kettlebell swings 2 x 10 - painful for lower back so would stop midway
 
   ME Ankle hops w/ minimal ground contact 3 x 10
   
   Tuck Jumps /w minimal ground contact 3 x 10
      - painful for lower back

   Broad Jumps 2 x 5 jumps
      - jumped as far but not max effort to avoid triggering by back pain
      - average of 2.23m

   Seated box jumps
      - 3 x 7 @35 inches

   Planks x 1 min

Cool down
   stretches
   walk back
   standing vertical jump - couldn't do it as my lower back pain prevented me

Comment
It was a bad session because I couldn't run but an alright plyometric session. Back pain is feeling better from Thursday.

Mate, it doesn't sound like your back pain is progressing very well at all if you're having trouble with those exercises. How's your hamstring strength/flexibility? I'm banging on about it, but bad back pain will end you if you let it get really bad.

Also, my experience with box squats is that they are very heavy on your lower back. You are doing a ton of weight, and I remember too that you could really ramp them up compared to full squats, but that might not be the best thing for you right know. I'm probably too conservative, but I'd be dropping them for a few weeks. I don't know about whether just doing the exercise with a light weight and building up, as you've done, is the always the best way to physically prepare yourself for heavier reps. Your leg strength at lower levels might be fine to mask any weakness in other parts, and those weak parts might not get strengthened sufficiently. Something KB goblet squatting might be better to keep your torso fully straight and engaged. Progress on that and build in box squats from scratch. And I recommend SL DB deadlifts alternating the side you hold the weight, as well as all the rotational core stuff as always.

One other thing you could be doing (and you should be anyway) is some easy tempo sprinting. I always found that low back pain/discomfort would be ameliorated when doing a good volume of actual sprinting - maybe because it's recruiting your hamstrings and glutes in a different way. YMMV.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 04, 2019, 04:38:25 pm
Workout
   Kettlebell swings 2 x 10 - painful for lower back so would stop midway
 
   ME Ankle hops w/ minimal ground contact 3 x 10
   
   Tuck Jumps /w minimal ground contact 3 x 10
      - painful for lower back

   Broad Jumps 2 x 5 jumps
      - jumped as far but not max effort to avoid triggering by back pain
      - average of 2.23m

   Seated box jumps
      - 3 x 7 @35 inches

   Planks x 1 min

Cool down
   stretches
   walk back
   standing vertical jump - couldn't do it as my lower back pain prevented me

Comment
It was a bad session because I couldn't run but an alright plyometric session. Back pain is feeling better from Thursday.

Mate, it doesn't sound like your back pain is progressing very well at all if you're having trouble with those exercises. How's your hamstring strength/flexibility? I'm banging on about it, but bad back pain will end you if you let it get really bad.

Also, my experience with box squats is that they are very heavy on your lower back. You are doing a ton of weight, and I remember too that you could really ramp them up compared to full squats, but that might not be the best thing for you right know. I'm probably too conservative, but I'd be dropping them for a few weeks. I don't know about whether just doing the exercise with a light weight and building up, as you've done, is the always the best way to physically prepare yourself for heavier reps. Your leg strength at lower levels might be fine to mask any weakness in other parts, and those weak parts might not get strengthened sufficiently. Something KB goblet squatting might be better to keep your torso fully straight and engaged. Progress on that and build in box squats from scratch. And I recommend SL DB deadlifts alternating the side you hold the weight, as well as all the rotational core stuff as always.

One other thing you could be doing (and you should be anyway) is some easy tempo sprinting. I always found that low back pain/discomfort would be ameliorated when doing a good volume of actual sprinting - maybe because it's recruiting your hamstrings and glutes in a different way. YMMV.

On a quick note, when I hurt my back usually in a couple days when I do some ball rolling on the muscle and stretches the pain subsides i.e. today the pain has reduced dramatically. So I decided to those same exercises, which I did on sunday which caused leg low back pain after stretching back and hips, the result was that the kettlebell swings and the standing vertical jump did not cause much pain if not any at all and same with tuck jumps with very minimal pain. The broad jump didn't really cause any pain on sunday but I was hesitant to put full effort. So the pain will be almost completely gone tomorrow ready to do the box squats, which will make the pain come back up again after the workout and last for a few days again and repeat, but I don't know what that means about the state of my back.

In regards to my hamstring flexibility, I can lay on my back and lift both legs individually 90 degrees and I stretch it grabbing my trouser sleeves and pull it close to me. So I think my hamstring flexibility is good.

I used to do single leg Romanian dead lifts using dumbbells in both hands, but I stopped because it was hurting my back. But then again I was doing it while balancing on one leg, I didn't know I could put the non working leg on the floor at the back.

In regards to tempo sprints, can you give me an example. Do you want me to do them every time I go to the gym.

I may also incorporate long walks when I get the opportunity.

Thanks


Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on February 05, 2019, 12:37:17 am
... the pain will be almost completely gone tomorrow ready to do the box squats, which will make the pain come back up again after the workout and last for a few days again and repeat, but I don't know what that means about the state of my back.

It's obviously hard to know exactly how much pain/discomfort you're feeling and whether it's above normal expectations from this type of  training, but it might mean your back cannot handle box squats right now. You could be playing with fire by continuing to go back to them and repeating this cycle. Ideally you'd want to see the discomfort fall as you get more sessions in, but if it's always bad, it probably means you should back off for awhile.

If you can, go to a good PT and get some treatment on your back. It might just be really knotted up. Or you can lie on your back, get your legs up on a couch, and get a hard ball (hockey ball or similar) into your lower spinal erectors, gluteus medius, and midback spinal erectors. See how that feels after doing it for 10-15mins a day. Then I'd just lay off box squats for awhile, but still do your other exercises that don't induce the pain.

Also, I would consider box squats to be a late-season peaking exercise and not something you're using as a main lift throughout the year. I think the best course of action for your lower body compound power lift (be it DLs, pulls/cleans, or squat) is start with a high volume of full RoM reps, low-ish weight (still ~60-70% 1RM, 5-10 reps) for most of your training block, then progressively reduce the reps, raise the weight, and finally perform the supramax versions like box or quarter squats, block DL, or hang power cleans etc., so you're moving a very high load as fast as possible. These last ones should only be over a relatively brief window in your training plan - because the aim is mostly to get stronger and more powerful at these exercises without getting hurt, which prevents you from doing your sport-specific training (sprinting for you).

In regards to my hamstring flexibility, I can lay on my back and lift both legs individually 90 degrees and I stretch it grabbing my trouser sleeves and pull it close to me. So I think my hamstring flexibility is good.

I used to do single leg Romanian dead lifts using dumbbells in both hands, but I stopped because it was hurting my back. But then again I was doing it while balancing on one leg, I didn't know I could put the non working leg on the floor at the back.

Flexibility sounds fine, don't go crazy trying to stretch yourself out to the level of a contortionist. SLDLs are great and they could help a lot, especially switching the load halfway through as I described somewhere. It might address some imbalances you've got in terms of hip/glute/hamstring muscles. But definitely don't rest your rear leg on the floor though - you want to have the balance aspect.

In regards to tempo sprints, can you give me an example. Do you want me to do them every time I go to the gym.

Are you still being coached? Ask your coach if so. A good example might be [100 sprint - 100 slow jog - 100 sprint - 100 slow jog - 100 sprint - 200 slow jog - 200 sprint]^n, all at a pace where you're up sprinting on the ball of your foot, but not much faster (60-70% speed or so).

I may also incorporate long walks when I get the opportunity.

Thanks

Do that when you're retired and save your energy  :). Joking - any active low-impact stuff on off days is good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 05, 2019, 05:44:47 am
Thanks for that. Makes sense.

So as for lift to replace box squats as you mentioned, will try squats but it can't be full depth as I have long legs so depth will not be at parallel. If back squats hurt my back. What's another alternative?

EDIT: Couldn't go to gym, car problems.

But I was trying to practice the back squats at home and there is a certain depth I can reach pain free and the hips are tight because I didn't stretch the hips but beyond this point my pelvis from the point of the lower back rotates inwards and then I go to full depth and this cause slight pain in the lower back and especially when coming up also pains my back as my butt has rotate outwards before driving the hip forward.

But when I do squats at a depth I am comfortable before the butt rotates inwards (i think this is butt winking) I can't seem to keep my back straight from my upper back, to my thoracic spine to my lower back to the tail, there is always some amounts of inward curving at the lower back and my butt coming out a bit, that's me trying to keep my chest out and shoulders over my feet and minimizing the amount my hip travels back. When I reach the bottom then it becomes straight as the butt is starting rotate inwards and do the butt winking thing.

Image below was me practicing squat with stick on my upper back. the image on the right is my full depth I can go and you can see how my back is hyper extended and the pain comes if I go lower and then my butt rotates inwards and goes to a butt wink position.

(https://i.imgur.com/kcMg7ZL.jpg)

But this is as low as I can go. This is not a problem with the box squats that I am aware of, maybe my back hyper-extend but I am not aware of it like the above images.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 06, 2019, 03:12:10 am
I was researching about why back hyper-extends during the squat and most of them say that you need to contract the glutes with the hips open i.e. knees and thighs facing outwards same as toes and then squeeze glutes from standing before descending and that should fix that issue. But the deeper you go, the harder it is to maintain that contraction till you reach the bottom you won't feel any contraction.

But I think this may help with the back issues.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on February 06, 2019, 02:33:32 pm
dno.

what made my back/knees/body feel great while squatting, was:

1) half squat
2) plates under heels or olympic lifting shoes
3) getting in tons of air each rep
4) knowing when to back off & when to push, or when to stop doing a movement/variation

that's it for me.

back shouldn't be hurting during or after squats. if there is back pain (or any pain) for a few days following squatting, and/or that back pain is preventing you from performing other movements (like broad jumps etc), then squatting sounds like it's hurting, not helping.

pain "cycles" are a problem. training shouldn't hurt.

hurting ones self in training is a big problem. theoretically, we should never get hurt in training. in competition yes (it's a possibility), but not training. training injuries are often related to our stubbornness.

IMHO, one should *always* work "below" pain threshold or simply avoid movements that cause pain.

acole has brought up tons of good points.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 06, 2019, 04:11:58 pm
dno.

what made my back/knees/body feel great while squatting, was:

1) half squat
2) plates under heels or olympic lifting shoes
3) getting in tons of air each rep
4) knowing when to back off & when to push, or when to stop doing a movement/variation

that's it for me.

back shouldn't be hurting during or after squats. if there is back pain (or any pain) for a few days following squatting, and/or that back pain is preventing you from performing other movements (like broad jumps etc), then squatting sounds like it's hurting, not helping.

pain "cycles" are a problem. training shouldn't hurt.

hurting ones self in training is a big problem. theoretically, we should never get hurt in training. in competition yes (it's a possibility), but not training. training injuries are often related to our stubbornness.

IMHO, one should *always* work "below" pain threshold or simply avoid movements that cause pain.

acole has brought up tons of good points.

Great points. I have a disadvantage structure wise and it is my stubbornness that I want to do things that a person should be able to do and then I look for alternatives. I feel like this pain won't go away so I just work with it trying to minimize it the best I can. It's not painful pain but that niggling pain, which just stays in the background when your body is at a certain posture i.e. sitting, getting up and so forth.

You have mentioned half squats before and I did do them and then I went on to BSS and then I saw box squats were good for hips, so I wanted to do them, but not good for my back.

I will try out a few things you and acole suggested and try and work my way towards a pain free workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on February 06, 2019, 09:06:31 pm
dno.

what made my back/knees/body feel great while squatting, was:

1) half squat
2) plates under heels or olympic lifting shoes
3) getting in tons of air each rep
4) knowing when to back off & when to push, or when to stop doing a movement/variation

that's it for me.

back shouldn't be hurting during or after squats. if there is back pain (or any pain) for a few days following squatting, and/or that back pain is preventing you from performing other movements (like broad jumps etc), then squatting sounds like it's hurting, not helping.

pain "cycles" are a problem. training shouldn't hurt.

hurting ones self in training is a big problem. theoretically, we should never get hurt in training. in competition yes (it's a possibility), but not training. training injuries are often related to our stubbornness.

IMHO, one should *always* work "below" pain threshold or simply avoid movements that cause pain.

acole has brought up tons of good points.

Great points. I have a disadvantage structure wise and it is my stubbornness that I want to do things that a person should be able to do and then I look for alternatives. I feel like this pain won't go away so I just work with it trying to minimize it the best I can. It's not painful pain but that niggling pain, which just stays in the background when your body is at a certain posture i.e. sitting, getting up and so forth.

You have mentioned half squats before and I did do them and then I went on to BSS and then I saw box squats were good for hips, so I wanted to do them, but not good for my back.

I will try out a few things you and acole suggested and try and work my way towards a pain free workout.

cool, sounds good.

but having pain with things like "sitting, getting up" etc, is a sign that you probably need to not exacerbate it anymore (not cause it to reoccur) etc, and try to get it to heal fully. anything that causes your back to have pain when sitting or standing up, is not worth it. plenty of other movements that can substitute without causing such symptoms. those symptoms can lead to real injury at some point, best to try and avoid that IMHO.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on February 07, 2019, 01:44:52 am
the most important point in the above is "don't do things in training that injure you or carry a high injury risk." full-depth squatting is that for you. don't do it. the second-most important is "squatting is GPP for sprinting, you don't need to do it at all given that your primary goal is to be faster." so, again, don't do it. and don't worry about not being able to do it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 07, 2019, 10:13:46 am
Thanks for all the advice. I tried some squats today and ofc I can only get up to half way or a little more and any more I can feel my back getting tight and I feel that I can squat more comfortably without plates under my heel as that would cause me to tilt forward. But Squats are hard AF. so many cues and I end up with a sore core.

Cues include:
besides the obvious
open hips and squeeze glutes
knee outwards and toes outward
weight on balls and heels of foot
breath in and contract core
look forward and a little up
squat down while maintaining glute and core contraction
squat up with glute squeeze and hip drive

But the squat half way was with minimal to none pain. I also did some box squats light weight and it is hard to squeeze glutes while having a wide stance and descending. I think I was doing the box squats correctly already before, it was just the weight being placed on the lower back because of weak core or something.

single leg deadlifts was difficult with dumbbell in one hand as I can really feel it in my erector spinae, more than my glutes, on the side that I am holding the dumbbell. But I really also felt it in my glutes after. So might do 2 sets of these and 2 sets of stiff leg deadlifts or RDLs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 07, 2019, 10:29:04 am
Date: 07/02/2019
Soreness: no serious soreness
BW: 67.6kg

Condition: Got to the gym with about 2 hours to spare, weather was OK, it was an experimental session more than anything else.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench lunge quad stretch
   bench hip thrusts x 5 /w 3 sec pause on top
   hip holds w/o/ weight on to the balls of my foot x 20 sec each leg
   back stretch - front and back

Pre workout treadmill run
   23km/h @ 15% incline for 30 seconds with a few seconds of without holding - getting more confident of running without holding at that speed

Workout
   Partial Squats
      - 1 x 3 @empty bar
      - 1 x 3 @40kg
      - 3 x 5 @60kg /w plate under heel
      - 3 x 5 @60kg /w/o plate under heel

   Leg Press Calf raises
      - 3 x 20 @200kg total

   Single leg deadlifts
      - 1 x 5 each leg @20kg dumbbell
      - 2 x 5 each leg @20kg dumbbell in both hands

   shoulder press front and side
      - 1 x 5 each side @17.5kg dumbbells in each hand
      - 1 x 5 each side @15kg dumbbells in each hand

   Cable straight arm core twists
      - 2 x 10 each side @15kg

   Cable core overhead press @15kg
      - lunge with cable pulled and held near chest and then keeping body posture neutral bring the cable handle above head and bring back down x 10 each side

   Cable isometric anti rotation - hold cable out in front perpendicular to cable and hold it in front.
      - 2 x 10 seconds

   Leg Press
      - 1 x 10 @210kg - knees at 100-90 degrees.

   Box Squats
      - 1 x 3 @60kg

Cool down
   stretch
   walk back

Comment
Read previous post 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2019, 10:03:27 am
Date: 10/02/2019
Soreness: upper back a little
BW: 149.4lbs

Condition: It was raining outside and it was quite windy. Came in to the gym at 11:50am, so had 1hr 10 mins, which is not enough.

Warm up
   ankle mobility
   calf stretch
   calf stretch dynamic
   dynamic hamstring stretch lying
   walking quad stretch
   single leg and double leg glute bridges on a box
   hip thrusts on bench
   hip holds single leg /w foot strap at 50kg
   back stretch - front and back
   kettlebell swings 12kg x 5 - felt ok
   
Track warm up
   A walk x 20m x 1
   A skip x 20m x 1
   A run x 20m x 1

Track workout
   10m acceleration sprints x 2 - the start caused some pain in the back 3/10 and then I can't really run at full effort with the pain staying there.

   30m sprints x 2 - same as above but pain always seems stay during the run

Gym workout
   Plank x 2 - 3 minutes
   SVJ x 3 - 22 inches comfortably

Cool down
   stretch
   walk back

Comment
It was raining outside so it was a little hard to stay motivated but after the warm up the rain slowed down, but the wind picked up a bit. The sprints didn't feel explosive but good strong run and especially when running against the wind, it's in slow motion and the pain just sticks his head in during the sprint starts, so did some foam rolling to release some knots. I think it was the same with the box squats back pain, the knots.     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 11, 2019, 07:34:11 am
Plan:
Get back on to box squats, but do them for 1 day a week so I can allow recovery from knots. Second gym day would be the new workout I did on Thursday. This would feel better for my body.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 14, 2019, 02:47:43 pm
Date: 14/02/2019
Soreness: glutes, back a little
BW: 147.6lbs

Condition: It was a nice sunny day, but unfortunately  I didn't get enough time in the gym, but then again I wasn't expecting a big session after a cold, last few days.

Warm up
   ankle mobility
   calf stretch
   seated single leg hamstring stretch
   bench quad stretch
   high knee single leg hip holds x 10 seconds x 2 @50kg
   back stretch front and back

Workout
   2/3 Squats
      - 1 x 5 @20kg empty bar
      - 4 x 6-8 @70kg
      - 1 x 5 @20kg

   Calf raises on leg press machine
      - 2 x 20 @210kg
      - 1 x 7 @210kg leg press

   Single leg Deadlifts
      - 1 x 7 @20kg dumbbell left hand left leg
      - 1 x 7 @20kg dumbbell right hand left leg
      - 1 x 7 @20kg dumbbell left hand right leg
      - 1 x 7 @20kg dumbbell right hand right leg

   Deadlift
      - 1 x 7 @70kg - stiff leg version barbell
      - 1 x 7 @70kg - RDL - I seem to over hyperextend but once I lift the bar from the floor I feel like I am rounding but I'm not as looking in the mirror but it's also pain free.

   Cable rotations 1 x 10 @15kg each side

   Side cable bends 1 x 10 @25kg
 
   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

Cool down
   stretch
   walk back

Comment
It was a good session, the squats were ok, I only went down as far as I could, unless I got lighter than obv I could go lower but impossible to go below thigh parallel as after the back will still curve and just mess up. You can tell this when you feel the tension leave the posterior chain and tightness in the back. RDL felt good just need to get used to the posture.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on February 14, 2019, 03:25:39 pm
nice session.

Date: 14/02/2019

   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

remove everything that causes pain.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 15, 2019, 11:43:35 am
nice session.

Date: 14/02/2019

   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

remove everything that causes pain.

A lot of things that has been causing me pain has been because not doing it correctly, like with the back extension since i use a bench I place my hips on the edge and that makes my lower back the pivot point, but most of the time you don't realize it because it's a small adjustment that can make big difference. but yeah stop if it causes pain. #AELS
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 17, 2019, 10:27:30 am
Date: 17/02/2019
Soreness: legs a little fatigued, back a little
BW: 148.6lbs

Condition: It was a great sunny day, with a wind blowing quite a bit. But it was warm and comfortable.

Warm up
   Ankle mobility
   Dynamic calf stretches
   Front and back leg kicks for hamstring stretch
   Lying down hamstring stretch
   Quad stretch on bench
   Quad stretch walks
   Single leg glute bridges on small box
   Hip thrusts on bench
   High knee hip holds on tip toes single leg
   Back stretch
   Explosive reverse lunges

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Alternating high knee drills x 1 x 20m
   
Workout
   10m Sprint Starts x 3
   
   Push Up sprints starts 10m
      - lead leg forward x 2

   30m Acceleration sprints x 3

   50m sprints x 3

   single step sprint starts x 3

Cool down
   stretch
   walk back

Comment
A nice day for a speed session, minimal effect from the wind. The back felt better from the runs just felt tight only at 30m, did the pain show up a little but after a few more runs the pain disappeared so the 50m sprints were comfortable.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 19, 2019, 12:49:34 pm
Date: 19/02/2019
BW: 148.6lbs
Soreness: back only a little but posterior chain is fatigued.

Condition: It was a nice sunny day, got to the gym early that I managed to have a lower body and upper body session.

Warm Up
   Ankle mobility
   Calf Stretch
   Hamstring stretch leaning over
   Hamstring stretch lying down
   Quad stretch on edge of bench
   Single leg hip thrusts on edge of bench
   High knee hip holds single leg @50kg 2 x 10 sec each leg
   Back stretch - front and back

Pre workout treadmill run - missed as both treadmills occupied, that's all they have as it is a small gym.

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 7 @70kg
      - 4 x 8 @110kg

   Leg Press Calf Raises
      - 3 x 20 @210kg
      - 1 x 7 leg press @210kg

   Walking with weight plate hanging between legs 1 x 20m

   Stiff Leg deadlifts
      - 1 x 7 @60kg
      - 3 x 7 @110kg

   Prayer Break

   Shoulder press 2 x 7 front and side @15kg dumbbells in each hand

   Back extension - used the usual shorter bench and the upper thigh was on the edge - no pain but still scared of pain coming - 2 x 10 /w 30 seconds hold on last rep

   Cable rotations - 2 x 10 each side @15kg

   Plank - barbell spins variation - didn't really work that well

Cool down
   stretch
   walk back
   tennis ball roll back muscle
   hot water bottle treatment

Comment
It was a good session, the box squats was quite easy the only challenging part was   really contracting my core as hard as I could and back pain was only on the muscle 5/10, so I decided to not up the weight until the pain is little. The deadlifts felt really good for my back and the back extension. calf raises were comfortably easy and did a leg press straight after the last set, comfortably easy to do 210kg. Cable twists getting easier. Good session. Only once a week. Half squats is the second session on thursday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 21, 2019, 11:53:01 am
Date: 21/02/2019
Soreness: upper back doms
BW: 147.8lbs

Condition: My shortest session ever. I was stuck between a late start and an appointment later on. 11:45 to 12:15. Sucks but atleast it's not a recurring thing so I guess it's a good light/recovery day.

Warm up - 10 mins
   Ankle mobility
   Calf stretch
   seated hamstring stretch
   hip thrusts
   high knee single leg holds @bw x 20 seconds each leg
   back stretch front and back

Pre Workout treadmill run - 5 mins
   23km/h @15% incline sprints, much more confident to run without holding for a couple of seconds before holding it and running for 15 - 20 seconds.

Workout - 15 mins  :raging:
   Partial Squats
      - 3 x 5 @70kg

Cool down - 5 mins
   stretch
   walk back

Comment
Only had 30 mins for warm up and workout so I thought of doing a compound workout I could benefit the most and calves and hamstrings already feel strong enough and decided to do the squats as it can target entire p-chain and quads are slightly weak.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 23, 2019, 09:10:23 am
Date: 23/02/2019
Soreness: glutes, hamstring and quads a little
BW: 148.6lbs

Condition: It was an awesome day, nice and sunny, warm with a cool breeze. I arrived at the gym at 11:15am and finished at 1:00pm, which is the closing time on a weekend.

Gym Warm up - 20 minutes
   ankle mobility
   calf stretch dynamic
   front and back kicks for hamstring and hip stretch
   lying hamstring stretch
   quad stretch - lunge and walking
   hip stretch
   cable high knees x 10 @35kg w/ 10 second hold on last rep each leg
   back stretch - front and back
   reverse lunge (slow descend with fast explosive ascend @5kg dumbbells in each hand x 3 each leg

Track Warm up - 20 minutes
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m

   Alternating high knee drills x 20m

   Sprint start 1 step x 2

Track Workout - 50 minutes
   Sled Sprints @45kg x 2 x 10m

   Sled Sprints @10kg x 2 x 10m

   Sprints 10m x 2

   Sled Sprints @10kg x 2 x 30m

   Sprints 30m x 1

   Sprints 50m x 1

Cool down
   stretch
   walk back

Comments
Excellent and fun session, the sprint start 1 steps really helps as when I do the sled sprints and then without sled sprints, I didn't stumble and the runs felt pretty good. If next week is a good sunny day I may record my 30m runs with my light shoes if possible. See where I am. After the 30m sled runs I had 15 minutes left. So I could only fit one 30m sprints if I wanted to do 1 50m sprint, next time I will have to do 1 sets of a walk, skips and runs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on February 24, 2019, 08:09:35 pm
Track Workout - 50 minutes
   Sled Sprints @45kg x 2 x 10m

I feel every time I read your log, there's something bizarre incorporated into an otherwise innocuous workout. This fits the bill right here.

The key with weighted sled pulls is to progressively overload your ability to accelerate over 10-30m. But it has to be within thin margins, otherwise you stop performing the technique you're trying to overload. You cannot be sprinting properly with this much weight - it will just be a slow push. From what I've done and read about, something like 10-15% of your bodyweight, or a maximum of 10-15% drop-off in your 10-30m sprint time, is what you're aiming for here.

This has been asked this a few times with no response: if your goal is 100m, why are you only running a maximum 50m, once or twice a week? Is this part of an incredibly long-term training plan? Why not do some tempo sprinting, or anything other than short acceleration work (but confusingly, no block starts, which is something you really should be doing if your goal is the 100m)?

It's only because you post so much that I want to help your training, but it's still so confusing.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 25, 2019, 11:07:43 am
Track Workout - 50 minutes
   Sled Sprints @45kg x 2 x 10m

I feel every time I read your log, there's something bizarre incorporated into an otherwise innocuous workout. This fits the bill right here.

The key with weighted sled pulls is to progressively overload your ability to accelerate over 10-30m. But it has to be within thin margins, otherwise you stop performing the technique you're trying to overload. You cannot be sprinting properly with this much weight - it will just be a slow push. From what I've done and read about, something like 10-15% of your bodyweight, or a maximum of 10-15% drop-off in your 10-30m sprint time, is what you're aiming for here.

This has been asked this a few times with no response: if your goal is 100m, why are you only running a maximum 50m, once or twice a week? Is this part of an incredibly long-term training plan? Why not do some tempo sprinting, or anything other than short acceleration work (but confusingly, no block starts, which is something you really should be doing if your goal is the 100m)?

It's only because you post so much that I want to help your training, but it's still so confusing.

I appreciate your input as always. In regards to the sled sprints you are right that they should usually be 10-15% of your bodyweight. But doing heavy sled drags are also very beneficial in developing explosive power for the first 10m. Joe defranco is a big supporter of this and they have studies for it, but they do loads of 69 - 91% and they walk instead of run so it's sled drags. 45kg would be at 67% bodyweight and it is basically a slow motion sprint so it is like an acceleration drill of getting my acceleration form right as well as developing the power and explosiveness at the same. Later on I may do sled drags where I go heavier i.e. 50-60kg but just walk instead of running in slow motion. I then afterwards do the regular sled sprints of 10-15% BW at 30m.

I am not currently training for the 100m yet, maybe improve my 40 yard dash time. But it is part of a long term plan.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 26, 2019, 10:53:34 am
Date: 26/02/2019
Soreness: quads, glutes, hamstring
BW: 147.6lbs

Condition: It was really sunny, but inside the gym the sun's rays didn't reach far inside, so there were cool spots in the area I was working. Arrived at the gym at 12:00 so had approx 2hrs, which is enough for lower leg work but I also do upper body so the last part of the session was rushed in terms of reducing resting time.

Warm up
   ankle mobility
   calf stretch/mobility
   hamstring stretch lying
   quad stretch lunge position
   single leg glute bridges
   hip thrusts using a bench
   high knee hip holds with thigh strap @50kg
   back stretch - front and back

Pre Workout Treadmill Run
   Treadmill run 23km/h @15% incline - 4 seconds without holding and 20 seconds holding - glutes on fire after

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @80kg
      - 3 x 8 @120kg
      Note: slightly different pain lower back muscles, but then disappears, pain doesn't come back after the workout.

   Prayer Break

   Hanging plate walks @20kg x 2 laps in the gym

   Leg press calf raises
      - 1 x 5 @130kg
      - 1 x 7 @130kg single leg attempt but other muscles also played a part so abandoned idea.
      - 3 x 20 @230kg - fast calf raises

   Back extensions on bench 1 x 10 with hand behind head /w 30 seconds hold last rep

   Stiff leg deadlift
      - 1 x 5 @20kg
      - 1 x 6 @60kg
      - 3 x 5 @120kg - challenging

   cable core rotations
      - 2 x 10 @20kg each side

   shoulder press front and side
      1 x 7 each side @15kg dumbbells in each hand
      1 x 7 each side @12.5kg dumbbells in each hand

Cool down
   stretch
   walk back
   peanut tennis ball rolling lower back - no pain

Comment
It was a good and a challenging workout. The box squats where I miss out the lean back is more harder due to the lean back giving momentum, but also hip has to work more. The leg press calf raise was good but hard with single leg, The deadlifts were challenging especially last set last rep, the difficult part is once you have stood up you want to extend and drive hips forward. The rest were good.

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 28, 2019, 10:31:54 am
Date: 28/02/2019
Soreness: upper shin as i hit it against something
BW: 149lb somehow but then again scale read 126 after the squats

Condition: It rained today, but it was a nice day when I got to the gym. I had 1hr 30mins, which is enough for lower body, but rushed upper body.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   hip thrusts single leg
   single leg glute bridges and double leg
   high knee hip holds with thigh strap @50kg
   back stretch

Pre workout
   Treadmill run 23km/h @15% incline - couldn't run long as tuesday without holding tired from tuesday, so did some 1 seconds of no holding at different moments of the time I was running while holding and then running for 20 seconds for the last run - very tired, was fatigued and tired due to blocked nose.

Workout
   Partial Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @80kg

   Calf raises leg press machine
      - 3 x 20 @220kg

   Single leg deadlifts
      - 1 x 7 @25kg dumbbells in each hand and opposite leg
      - 1 x 7 @25kg dumbbells in each hand and same side leg

   Seated sprint arm swings
      - 1 x 20 @5kg dumbbells in each hand
      - 1 x 20 @bw

   Cable core rotations
      - 1 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
It was an ok session seeing how tired I was.But pushing through equals progress. Squats were good. With a stronger back I am able to descend low ofc without weights but just having that flexibility is good progress. the rest were average and after the calf raises, I do 7 reps of leg press straight away just for one set. Need atleast 2 hrs for a good workout session. hopefully it's sunny on sunday.

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 05, 2019, 11:11:05 am
Date: 05/03/2019
Soreness: posterior chain
BW: low bat :(

Condition: It was a really nice day, I came in a little later than I would have liked, but still managed to get a lot done.

Warm up:
   ankle mobility
   calf stretch
   hamstring stretch, seated
   quad stretch on lunge
   single leg hip thrusts
   single leg glute bridge /w feet on bench
   high knee hip holds with thigh strap @50kg
   back stretch - front and back

Pre Workout Treadmill run
   Treadmill run 23km/h @15% incline

Workout
   Box Squats
      - 1 x 6 @20kg
      - 1 x 5 @80kg
      - 2 x 8 @120kg
      - 1 x 10 @120kg - without fully sitting, just touching it and then ascending

   Hanging weight walks
      - 2 x 20kg weight strapped on

   Leg Press Calf Raises - slow instead of bouncing as that is more easier and maybe cheating.
      - 3 x 20 @230kg

   Prayer break

   Romanian Deadlift
      - 1 x 5 @20kg
      - 3 x 7 @100kg

   Back extensions
      - 1 x 10 /w 10kg plates held near chest /w 30 second hold on last rep

   Cable core twists
      - 2 x 10 @20kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @45kg
      - 2 x 7 @40kg

Cool down
   stretch
   walk back

Comment
A good session, it was a good idea to do 120kg squats again as this time round much less painful and more stronger, so now I can progress by 10kg next week even though I want to up it by 20kg but #AELS. Last set I did it by just descend and just touch and come up, which was way easier and maybe like a transition assistance exercise for the partial squats this thursday. calf raises are easy so I do it 1 rep at a time slowly to make it more difficult. RDL comfortable up to the lower shin, might alternate between deadlifts and RDL per week. Also need to alternate upper body between bench press and shoulder press.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 05, 2019, 11:13:28 am
Date: 03/03/2019
Soreness: legs
BW: n/a

Condition: Forgot to log speed session, but it was raining and it was a bad day that I couldn't get a good session.

Warm up
  same track warm up

Workout
   3 x 10m sprints

   3 x 30m sprints

   3 x 50m sprints

   Kettle bell swings

   Attempted SVJ's : 24 inches

Cool down
   stretch
   walk back

Comment
A good but bad session because of rain, this made me stumble a lot when running but I had enough mobility to prevent my self from falling or slowing down.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 07, 2019, 09:23:19 am
Date: 07/03/2019
Soreness: glutes, hamstring

Condition: Nice and sunny day. Motivation a little low. Gym was almost empty so that was good.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   single leg glute bridges
   high knee single leg x 10 @25kg
   high knee single leg iso holds @50kg x 10 seconds
   back stretch - front and back

Pre Workout Treadmill
   treadmill runs @23km/h @15% incline - 3 seconds of no holds at 3 moments, 15 seconds while holding after.

Workout
   Partial Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 3 x 8 @90kg

   Single leg bent reverse hyperextensions
      - 1 x 5 @20kg
      - 3 x 7 each leg @35kg

   Calf raises on leg press slow
      - 3 x 18,16,18 @230kg

   Core Cable Rotations
      - 2 x 10 each side @20kg

   Sprint arm swings
      - 2 x 20 @5kg dumbbells in each hand followed by @bw x 20 reps

Cool down
   stretch
   walk back

Comment
it was an alright session. squats were ok as well as the others.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 10, 2019, 11:48:05 am
Date: 10/03/2019
Soreness: none that sticks out legs a little

Condition: Worst session ever OMG. I saw the weather was little sunny and dry, so I decided to bring my light running shoes, I go outside and it is windy like crazy. I drive to the gym and see grey clouds, I come out and it starts to light patter rain. So I ditch the light shoes in the car. Go to track for warm up, windy and light rain. I start workout mild shower rain but not big droplets, then after it stops and then it hails and then it rains again while the wind still being crazy through and still is now.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch via front to back kicks
   quad stretch
   single leg glute bridge
   hip thrusts
   single leg hip drive via feet strap @35kg - 7 reps with last rep hold
   slow to explosive reverse lunge 5kg dumbbell in each hand
   box jumps with 5kg dumbbells - 31"box - each hand 5 reps, on 4th rep I hit my left knee on the dumbbell i was holding-pain bearable but annoyed it happened
   single leg jump on 31 inch box - I can jump and lift my knee and place my foot on it but not high enough to push my self up.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 1 x 20m
   alternating high knee drills x 1 x 30m
   Sprint start to 1 step

Workout
   3 x 10m sprints - all of them my feet slipped back cause of wet track and rain

   2 x 30m sprints - a little better since I decided to run against the wind

   1 x 50m sprints

   At this point morale low, wind and rain and even hail at one point hitting my face and it was very windy I just went in.

Gym workout
   31 inch box jumps

   1 foot on box and perform step ups - one of the reps the ecentric part when coming down I stepped on the outside edge of my foot and rolled my ankle but luckily I dropped to the floor to avoid putting my body weight on it, prob not good idea to continue with ankle mobility drills - ankle rotations.
      - 2 x 5 each leg

   Kettle bell swings 12kg - 1 x 10

Cool down
   stretch
   walk back

Comment
Such an annoying, demoralizing session due to weather and I had just under 2 hours and all that ruined by weather. Sprints were good except for the slips and even when I decided to not explode out just come out and accelerate, still slipped. Windy af. did 1 set 50m and just couldn't continue and had 30 minutes left before gym closes. So being annoyed and then you start doing crazy stuff as routine is ruined and therefore nearly hurt myself with the high box step ups.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 14, 2019, 07:21:10 pm
Date: 14/03/2019
Soreness: hamstring

Condition: It was a nice sunny day, but it rained heavily later on the day. I couldn't go on Tuesday, but this was a good session.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - lying, seated
   quad stretch
   glute bridges, single leg and double leg
   high knee holds /w 50kg thigh strap
   back stretch - front and back

Pre workout treadmill run
   23km treadmill runs 15% incline - it's taking time to run without holding for longer than 3 - 4 seconds. But I do multiple no handed but at the end I forced a 20-25 second sprint, which was not a good idea, because I was tired but still forcing myself to run and when I jumped off I was holding on and jumping off but one leg went outside of the treadmill so I got back up. But the strange thing was after the treadmill run, I was crazy light headed and a bit dizzy, but it got better after some lifting.

Workout
   Partial Squats
      - 1 x 4 @20kg
      - 1 x 4 @60kg
      - 1 x 0 @100kg - thought I would do a box squat but only light touch but this was lower than my normal box squats so back pain kicked in so I had to just sit on the bench and then just stand up and unrack.
      - 3 x 7 @100kg normal partial squats

   Calf Raises Barbell - if I unrack it properly no back pain so it was good
      - 3 x 7,10,10 @140kg - a little unstable at the start I got back into the groove.

   Single leg deadlift with one dumbbell
      - 1 x 7 @25kg each hand with opposite leg
      - 1 x 7 @25kg each hand with same leg

   Back extensions
      - 1 x 10 /w 1 minute hold at the last rep

   Core cable rotations
      - 2 x 10 each side @20kg

   Full depth squats
      - 3 x 3 @pin 13 recorded myself and saw still not low enough
      - 2 x 3 without pin just until my hamstring touch my calves - the hips in line with knees, if I go lower it would be the right depth but for me it would feel like ATG but it isn't, kinda like kingfish when he pauses at the bottom.
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 14, 2019, 07:22:43 pm
My Journey to Squatting is back on, my back felt great, I try not to do a wide stance as my hips can't stand it at low depths so it is kinda shoulder width maybe a tiny bit wider. But I am happy, I can go lower but it will be atg.

Weight is 40kg, slowly by slowly up the weight but only when I can do 10 reps comfortably. my main lifts to improve are box squats and partial squats, this will be just to improve flexibility and slowly lift heavier.

http://www.youtube.com/watch?v=GZ6b2H4o3ac
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 17, 2019, 12:39:10 pm
Date: 17/03/2019
Soreness: posterior chain (hamstring, quads, hips a little)

Condition: Up and down. Morning such a great sunny day, shining brightly, in 1 hour, as I step out, rain starts to patter and starts to pour down, then I drive to the gym while it is raining, than it starts hailing. Once I arrive it rains and then it stops and then it becomes sunny and windy and the once I finished and drove home, it felt like my windscreen being shot with a paintball gun, the hail and then the hail just got crazy and became more like an automatic paintball gun when pellet doesn't burst and hail was big, but stopped after a few minutes.

Warm up
   Lunge ankle stretch
   leaning calf stretch dynamic
   walking calf activation - every step I take when my feet is fully on the floor and go up to the balls of my foot like a walking calf raise - very good
   hamstring stretch lying
   quad stretch walking
   glute bridges, single leg each leg and then both legs
   hip thrusts - which also is an iliopsoas cross leg stretch when I descend
   leaning knee drives with cable foot strap at 35kg x 10 each leg
   standing up right high knee x 7 each leg @35kg - should have used thigh strap
   back stretch front and back
   reverse lunges with explosive concentric /w 5kg dumbbells in each hand x 5 each leg
   single leg box jumps 25 inch x 3 - right leg more easier than left leg
   box jumps 30 inches - easy and comfortable

Track Warm up
   front to back leg swings x 10 each leg
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drills
   sprint starts to 1 steps aim to cover more ground x 3

Workout
   3 x 10m sprints

   3 x 30m sprints

   3 x 50m sprints

Track Workout
   Kettle bell swings
      - 1 x 5 @8kg
      - 2 x 10 @16kg

   Crunch position core twists /w kettlebell
      - 2 x 10 each side @8kg kettlebell

   SVJ - 21 inches x 3 reps x 2 sets

Cool down
   stretch
   walk back

Comment
It was a good session, even though the track was wet and my feet slipped at the start, but because of the sun, there were some dry patches, which I found, which the sprints was better and later on the track became dryer with some wet patches, so I looked for the lane which was dryer than the rest.  the sprints felt good but the 50m sprints I didn't have enough energy to put full effort into explosive runs so I just did my best and final run was tired by enough energy to do run. Gym workout was ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 19, 2019, 01:01:48 pm
Date: 19/03/2019
Soreness: glutes, back a little

Condition: Arrived at 11:30am to the gym. It was nice and warm. The gym was a little empty, finished the workout at 2:30pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   hamstring seated
   quad stretch lunge
   glute bridges w/ leg on box (single each leg and then double leg)
   single leg hip thrusts on bench x 5 with 5 sec pause at bottom and top to get illiopsoas stretched
   high knee single leg holds with thigh strap 2 x 20,10 seconds
   back stretch front and back

Pre-workout treadmill run
   treadmill sprints 15% incline 23km/h
      - 4-5 second without holding
      - 3 second without holding
      - finish with 5 second of running holding - not to drain myself and get light headed like last time

Workout
   Box Squats - I place weight plate on bench - but 10kg plate was used so I used a 15kg plate, which is 1 inch thicker.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 7 @140kg
      - 1 x 3 @140kg with the original 10kg plate 1 inch lower, struggled on last rep

   Walking with 20kg hanging between leg 2 laps for 20m

   Single leg calf raises on leg press
      - 1 x 5 @70kg
      - 3 x 10 @110kg

   Back Extensions
      - 1 x 10 @bw /w 30 second hold on last rep
      - 1 x 10 @15kg plates /w 30 second hold on last rep

   Prayer Break / Yoga

   Stiff legged deadlifts
      - 1 x 5 @20kg bar
      - 1 x 5 @60kg bar
      - 1 x 5 @100kg bar
      - 3 x 7,6.5,5 @120kg
      - 1 x 20 @60kg

   Shoulder press front and side
      - 2 x 7 front and back each @15kg dumbbells in each hand
   
   Cable core rotations
      - 2 x 10 each side @20kg - pulling towards my left side weaker than pulling towards my right side, but not a lot of difference in effort.

Cool down
   stretch
   walk back
   vibrations
   peanut tennis ball roll on back - more knots in mid/upper thoracic muscles

Comment
It was a good session, the box squats at 1 inch increase was so much easier less painfull on the lower back even at 140kg, the pain was only when walking back and doing 2 reps and then it's no pain at all, and the pain on the first few reps was easily 3/10 so not painful but you can feel the pain. Then I did the last rep on the lower box, which the back was same not much pain, but it was more struggle for my leg muscles and could only manage 3 reps. so I will stick to 1 inch thicker plate until a weight I will stop at and then switch there as not much difference. the rest were good work. deadlifts tiring as heck especially when you lift and then you put back on the floor and then repeat. good anyways. no back problems there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 21, 2019, 11:48:25 am
Date: 21/03/2019
Soreness: hips a little, quads

Condition: Alright day, was sweating a bit even though the workout is a typical workout I do. It might have been a little warmer than usual probably.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   glute bridges, single and double legs x 5 /w 5 second hold
   hip thrusts single and double leg with iliopsoas stretch holds
   high knee holds /w thigh strap @50kg
   back stretch front and back dynamic as usual

Pre workout treadmill run
   treadmill runs 23km/h @15% incline
      - 4 - 5 seconds no hold runs
      - 3 -4 second no hold runs
      - 5 second hold runs

Workout
   Partial Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 4 x 7 @100kg

   Barbell Calf raises
      - 1 x 5 @100kg
      - 3 x 10 @140kg

   Back-extensions
      - 1 x 10 /w 10 seconds hold on last rep @bw
      - 1 x 10 /w 30 seconds hold on last rep holding 15kg plate

   Reverse single leg hyper extensions /w knee extension at end of rom
      - 3 x 7 each leg @35kg

   Full Deep Squats
      - 2 x 1 @50kg - limit, I can feel it in my lower back and my hips also, so stick to 40kg.

   Cable core rotations
      2 x 10 each side @20kg

   Shoulder press front and side
      - 2 x 7 each side @12.5kg dumbbells in each hand   

Cool down
   stretch
   cool down

Comment
It was a good session, for the partial squats I was using the bench to keep my feet wide but not sitting on it, but got rid of it. Was thinking if partial squats would be the same if there was a box which I descended just to touch it and then get up. The calf raises were easy didn't feel challenging or sore in my calves. I decided to try 50kg deep squats, which was difficult for my back and hips. The rest as normal.
     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 23, 2019, 12:31:48 pm
Date: 23/03/2019
Soreness: quads, hamstring

Condition: It was a really nice sunny day, with a little bit of wind. A good day to run. I even took my light shoes out, but it was a sled session too, so since I recorded my 30m sprints, I was expecting more. maybe the sled session and warm up was too much. The shoes felt a little narrow, like the mid of my big toe was in but everything after outwards was tight and walking with it I felt there was support more on the outside than the inside of the balls of my feet.

Warm up
   ankle mobility
   calf stretches dynamic
   walking calf raise
   hamstring stretch lying down dynamic
   quad stretch walking
   quad stretch on edge of bench
   glute bridge on bench single and double leg
   leaning knee drives with cable @30kg
   standing upright knee drives with cable @30kg
   back stretch front and back
   cable core rotations just to stretch back x 3 reps

Plyometrics/warm up
   reverse lunge to explosive concentric movement x 3 each side @5kg dumbbells in each hand
   single leg 25" box jumps x 3 each leg
   30" box jumps x 5

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 30m
   Alternating high knee drills x 30m
   Sprint starts to 1 step x 3
   iliopsoas stretch

Workout
   2 x 10m heavy sled runs @44kg
       
   2 x 10m sled runs @10kg

   2 x 10m sprints/accelerations

   2 x 30m sled runs @10kg

   2 x 30m sprints /w light 3-4 ounch shoes
      - recorded this and the result was disappointing, will discuss at end of post as I recorded it myself so had to put it near finish line.

Cool down
   stretch
   walk back

Comment
It was an amazing day, which led to an amazing session and then disappointing results. The sleds felt amazing especially when doing non loaded sprints after. 30 mins left to do 30m sled sprints, so last do unloaded runs I had 2-3 mins rest. the run felt really fast and amazing, but looking at the video, the timing was really bad. As if the light shoes had no effect or that I have been running really slow all this time, but looking at slow motion you can see my feet rotate, I land on the outside of my feet and then my feet rolls inwards. you can see this at 2:00 min.
The time I got from the run was average 4.35. :raging:
The reason for the bad time can be because of the sled workout, or maybe because of the energy and time I took just to get into position before sprinting out or because of the shoes. I also ran the second time with 2-3 mins rest, which felt really good too, but the camera ran out of space and only recorded my just walking to the start line.  :uhhhfacepalm:

Judge for yourselves.
http://www.youtube.com/watch?v=JIlt38nsiII
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 24, 2019, 12:27:11 pm
I just can't get the sprint out of my head, so I decided to use a video editor to analyze the video from the time by rear foot leaves the ground to my knees passing the finish line was about 4.16.

So my final time is 4.16 seconds. If I rest and run fresh who knows how fast I can run, hopefully, sub 3.9 seconds.

A little less disappointed and I can move on now

I think my feet supinates but when running, it's comfortable but watching slow motion it feels i'm supinating.

I'm also noticing my feet is striking in strange manner like im running on a thin line and they even cross over strike i.e. my left foot would strike far off to the right and my right would strike to the far left pass my centre. is it because of the shoes being light possibly.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 26, 2019, 02:01:06 pm
Date: 26/03/2019
Soreness: entire glutesphere, quads, hamstring, hips and lower back a little tight

Condition: Nice warm day. Came in a little later then I wanted, but managed to finish right on the closing time, 11:45am to 2:30am, with 30 min break between. Also as I entered gym crowded with the disability group, which is nice to see, so I warmed up where I found space, they were there before so they left before I started my workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   quad stretch lunge
   hamstring seated stretch
   quad on edge of bench stretch
   glute bridge on edge of box - single and double
   high knee hip holds /w thigh strap @50kg
   back stretch - front and back

Pre-Workout Treadmill run
   23km/h run @15% incline
      - 4, 2 seconds without holding

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

   Walking with plate hanging between legs 30kg
      - 2 laps of gym

   Step ups (box is high enough to make my knee 90 degrees)
      - 2 x 5 each leg @holding 15kg dumbbells in each hand

   Back extension
      - 1 x 10 /w 10 second hold on last rep bw
      - 1 x 10 /w 10 second hold on last rep holding 15kg plate near face

   Prayer break

   Single leg calf raises on edge of plate
      - 3 x 10 @60kg

   Romanian Deadlifts
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 5 @80kg
      - 1 x 7 @100kg
      - 2 x 7 @110kg

   Bench Press
      - 1 x 5 @20kg
      - 2 x 7,5 @45kg

   Cable core rotations
      - 2 x 10 each side @20kg

   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Cool down
   stretch
   walk back
   hot water bottle for my back muscles
   tennis ball rolling the knots

Comment
It was a good session, the box was at the height of near partial squats but a little lower height. It was comfortable and not that struggle but pain just by unracking, but pain disappears once I have sat down and start the workout, so will do another session before going up to 160kg. The romanian deadlift was easy at 100kg so upped it to 110kg, which just right. Rest were ok. I used to be very skinny, but since the sprint video and today, I am seeing my body gaining shape nicely.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on March 26, 2019, 08:54:43 pm
Sorry to deflate you a bit but I think that 30m was somewhere around ~5sec. I downloaded your video and counted frames from when your rear foot leaves the ground to when your torso crosses the line (your shadow helps here). I got 144 frames / 29 frames per second video --> 4.96sec. Is your video 29fps? That could be an error that explains the difference. But I think it's important to know more precisely what times you're running atm, to instruct your approach a bit better. A 5sec 30m isn't too bad, by the way, and actually makes a bit more sense - that's probably around 13sec 100m (a 4.0-4.2sec 30m would be ~11.5sec 100m for a runner with good speed endurance as well). Just don't be hoping for a <3.9sec 30m when you're fresh - this would be world class (see here (https://www.just-fly-sports.com/a-performance-analysis-of-elite-triple-jumpers/) for some outrageous 30m times for elite TJ-ers).

(I didn't get back to you on the super-heavy sled pulls - I need to do more research on it.)

Also, these two entries don't go well together:

   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Unless you're exaggerating, 'crazy painful' sounds very....bad to me. I know I've been posting about this a lot here, but if my back and hips were hurting from three reps at 50kgs proper depth, I would be staying the hell away from anything over 100kgs. In fact, you probably should warm up with full-depth, light weight and see how your back is going first, before trying the box squats. AELS. Ask yourself why you need box squats right now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 27, 2019, 08:09:03 am
Sorry to deflate you a bit but I think that 30m was somewhere around ~5sec. I downloaded your video and counted frames from when your rear foot leaves the ground to when your torso crosses the line (your shadow helps here). I got 144 frames / 29 frames per second video --> 4.96sec. Is your video 29fps? That could be an error that explains the difference. But I think it's important to know more precisely what times you're running atm, to instruct your approach a bit better. A 5sec 30m isn't too bad, by the way, and actually makes a bit more sense - that's probably around 13sec 100m (a 4.0-4.2sec 30m would be ~11.5sec 100m for a runner with good speed endurance as well). Just don't be hoping for a <3.9sec 30m when you're fresh - this would be world class (see here (https://www.just-fly-sports.com/a-performance-analysis-of-elite-triple-jumpers/) for some outrageous 30m times for elite TJ-ers).

(I didn't get back to you on the super-heavy sled pulls - I need to do more research on it.)

Also, these two entries don't go well together:

   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Unless you're exaggerating, 'crazy painful' sounds very....bad to me. I know I've been posting about this a lot here, but if my back and hips were hurting from three reps at 50kgs proper depth, I would be staying the hell away from anything over 100kgs. In fact, you probably should warm up with full-depth, light weight and see how your back is going first, before trying the box squats. AELS. Ask yourself why you need box squats right now.

It's not only hope but also faith. This is what helped me come out from lock up even when lawyers had given up. This is what keeps me motivated. It may sound silly but it's a psychological thing that I hold on to. 

I used wondershare film editor and I check the time stamp from the time my rear foot leaves the floor at 1:32.00 and 1:36.15 where my shadow passes the line. wouldn't make it a 4.15 seconds. The fps is 29.97.

The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

EDIT: The time stamp I was using is in the format 00:00.00 and the last 2 zeros go up to 24 for every second. so I am confused.

EDIT2: 4.6 seconds by adding a timer in the video.
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on March 27, 2019, 09:48:23 pm
I use Quicktime player for timing: it's free, it gives you a frame number, and you can easily toggle back and forth between frames. So long as you know your fps, you can get decently accurate times.

The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

Ok, maybe try to describe things as precisely as possible because otherwise you might get inaccurate feedback. It sounds like working on your squat mobility would be handy. This is a great routine. (https://www.youtube.com/watch?v=lbozu0DPcYI)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2019, 11:40:46 am
I use Quicktime player for timing: it's free, it gives you a frame number, and you can easily toggle back and forth between frames. So long as you know your fps, you can get decently accurate times.

The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

Ok, maybe try to describe things as precisely as possible because otherwise you might get inaccurate feedback. It sounds like working on your squat mobility would be handy. This is a great routine. (https://www.youtube.com/watch?v=lbozu0DPcYI)

Will try quick time.
EDIT: Tried it and much better than video editing a video with a timer. thanks
It said my time was 4.5 seconds

In regards to squats, the hardest thing to describe is how it feels inside the body, pain can be interpreted different ways and hard to explain. But I feel mobility may an issue, but I will try again and explain it as accurately as possible to my best ability.

EDIT: Just did what you said and tried the squats as a warm up and 40kg no pain and comfortable but after unracking left hip a little tight as that's the one I injured some time back, but good during the workout. I then did 50kg and WOW, no back pain, this stretch is really good especially where you raise your arms to the air, at atg I can't rotate that far so I come a little bit higher so I can rotate it and feel that click in my spine, normal in spine mobility work. Comfortable going down and going up. But what tends to happen i.e. if I was to go heavier the lower I go the tighter my back becomes, at about 90 degrees pain starts and increases the lower I go and so does hips and then on the way back the pain is just constant but hip increases as hip is working more than the back on the way up.

But thanks for that tip.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2019, 11:59:01 am
Date: 28/03/2019
Soreness: none that much
Where is that scale when you need it.

Condition: Nice sunny day, thursday it's hard to come in early, so I managed to get everything done except upper body. Go to the gym at 11:30 and had to leave at 1:10pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - seated and lying
   quad stretch - edge of bench and lunge
   glute bridges - single and double
   hip thrusts - single and double leg
   high knee hip holds @50kg /w thigh strap
   back stretch - front and back
   squat stretch suggested by acole

Treadmill run
   23km/h @15% incline for 10 seconds

Workout
   Squats
      - 1 x 1 @20kg
      - 1 x 1 @40kg
      - 1 x 1 @50kg

   Partial Squats
      - 1 x 5 @90kg
      - 3 x 7 @120kg
      - Note: The stretches helped, I did still get low back pain because it's only partial I am not descending correctly. sometimes I do get it right and that makes the rest of the rep easier. Comfortable when done correctly lol.

   Calf raises on leg press
      - 3 x 15 @210kg - slow and also do 10 and then rest the leg press so it's like safety pin calf raises for 5 more reps. killer

   Single leg rdl
      - 1 x 7 each leg @30kg dumbbell on opposite side arm
      - 1 x 7 each leg @30kg dumbbell in same side arm

   back extension
      - 1 x 10 @bw /w 10 second pause on last rep
      - 1 x 10 @holding 15kg plate near face, /w 30 second hold on last rep

   Cable core rotations
      - 2 x 10 each side @20kg
      - note: sometimes my feet slips a little and my body cheats sometimes my bringing the cable down a little before coming across which makes it easier, so I realize force out of it.

Cool down
   stretch
   walk back

Comment
Good session, squat stretches did help, slowly by slowly I will do full squat as a warm up. Rest is same old.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2019, 11:18:17 am
Date: 31/03/2019
Soreness: my entire legs were sore, hips, hams,quads,calves little

Condition: It was cold and windy. No blue sky anywhere. Got to the gym at 11:15am, finished at 1pm.

Warm up
   ankle mobility
   dynamic calf stretch
   walking calf stretch
   walking quad stretch
   lunge quad stretch
   glute bridges single and double
   cable was used so did high knee hip holds /w kettlebell on foot x 20 seconds 15kg
   back stretch - front and back
   acole's squat stretch

Plyometric Work/ Explosive drill (whatever you call it)    
   reverse lunge to explosive concentric movement holding 5kg dumbbells in each hand
   explosive steps each leg x 5
   single leg box jumps x 3 each leg

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 30m
   Psoas stretch
   Sprint starts to first step

Workout
   4 x 10m sprint starts @1 min rest between

   3 x 30m acceleration sprints @3-5 min rest between

   3 x 50m sprints @5 min between

Gym Workout
   Kettle bell swings
      - 1 x 5 @6kg
      - 2 x 10 @16kg

   Standing Vert Jumps x 5
      - 23, 23, 22, 22, 21

Cool down
   stretch
   walk back

Comment
It was a good session, the runs felt ok, but a strange thing happened. Maybe it was the stretch acole suggested or the step ups or a combination when I go into start stance, I am getting my hips more taller and I am looking between between my feet rather than straight down and first few runs this felt weird but it was a good start as I could bring my knees more further. So after a few runs I got used to it, but I recorded my 10m sprints and I am quite happy with the form, especially getting my knees up was sticking point for me. 50m sprints I was tired so my legs were weak so I was running it just for the training and pushing it. Also when passing the finishing line I try to slow down carefully as it can affect my back if when slowing down I start hyper extending and slowing down.

http://www.youtube.com/watch?v=1XF4Ah_uuw8
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 02, 2019, 12:24:33 pm
Date: 02/04/2019
Soreness: legs, back (a little)

Condition: It was raining and the gym wasn't that busy. Got to the gym at 11:30am, but because of the 1hr forward, I get more time in the gym, so finished at 2:30pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch seated
   quad stretch bench
   lying hamstring stretch
   lunge quad stretch
   bench glute bridges - single and double
   hip thrusts - single and double
   high knee hip holds x 20 seconds /w thigh strap @50kg
   back stretch - front and back
   squat support stretches

Pre Workout Treadmill Run
   23km/h @15% incline sprints
      - 5-6,4 seconds without holding
      - 10 seconds holding

Workout
   Partial Squats
      - 1 x 5 @60kg serve as a warm up for the box squats, was going to do deep squats, but didn't want to risk a painful low back, which can transfer to box squats.

   Box Squats
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 7 @160kg

   Single leg Calf raises on edge of plate more forefoot than side
      - 3 x 10 @40kg

   Stiff Leg Deadlifts (no rest between reps, so just quick down and then up)
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 7,6,5 @120kg

   Prayer break

   Step Ups to high knee and on balls of foot
      - 2 x 5 each side @20kg dumbbells in each hand

   Back extensions 45 degrees using bench
      - 1 x 10 @bw /w 1 min hold on last rep

   dumbbell bent over rows using bench
      - 1 x 8 @8kg kettlebells
      - 2 x 8 @20kg dumbbells in each hand

   Cable core rotations
      - 2 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
It was a good workout, the box squats was comfortably easy, but as the sets progress it got a little difficult but still comfortably doable until last rep I almost struggled but managed. Quads were fried from this and not the back lol. Calf raises were ok went a little light as to ensure I am more forefooted in my calf raises rather than moving on to the side of my feet. Step ups were comfortable but challenging for quads but they really do help. Others were ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on April 03, 2019, 12:53:28 am

http://www.youtube.com/watch?v=JIlt38nsiII

http://www.youtube.com/watch?v=1XF4Ah_uuw8
I think the stiff legged deadlifts and BSS you doing are the right look because you don't go the full range of motion with your legs on accelerations and strengthening your hamstrings at more extreme ROM is the way to fix that.

However, the real problem IMO is your arm movement range of motion is really limited, there is no power in it to counterbalance the legs. Also, the arms set the pace of the legs, and the legs match the cycling of the arms. If there is a disbalance between the two, both are going to suffer.

So I think one thing to not forget is gettting your upper body up to strength via rows, pullups and bench.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2019, 05:16:12 am

http://www.youtube.com/watch?v=JIlt38nsiII

http://www.youtube.com/watch?v=1XF4Ah_uuw8
I think the stiff legged deadlifts and BSS you doing are the right look because you don't go the full range of motion with your legs on accelerations and strengthening your hamstrings at more extreme ROM is the way to fix that.

However, the real problem IMO is your arm movement range of motion is really limited, there is no power in it to counterbalance the legs. Also, the arms set the pace of the legs, and the legs match the cycling of the arms. If there is a disbalance between the two, both are going to suffer.

So I think one thing to not forget is gettting your upper body up to strength via rows, pullups and bench.

I def agree with you in regards to the full range of motion during acceleration and I have this problem for a long time. But makes sense what you said about hamstring strength at extreme roms just clicked thanks.

Also true I neglect the upperbody, so that's why at the end of every leg workout I do an upper body workout, where I cycle every week shoulder press, bench press, bent over dumbbell rows. But also will be adding arm sprint swings every speed session.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 04, 2019, 11:33:50 am
Date: 04/04/2019
Soreness: none
BW: scale is back: 68.3kg

Condition: Really windy outside, Thursday is always a quick day, but I manage to get the workout done in the time.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch - bench
   lying hamstring
   glute bridges
   back stretch
   squat stretches

Pre Workout Treadmill Run
   23km/h @15% incline - few seconds without holding

Workout
   Full depth squats
      - 1 x 1 @20kg
      - 1 x 1 @40kg
      - 1 x 1 @60kg

   Partial Squats
      - 1 x 5 @100kg
      - 3 x 7,7,8 @120kg

   Single leg calf raises on leg press
      - 3 x 15 @ 110kg

   Single leg RDL/deadlifts
      - 1 x 7 each leg @30kg dumbbell on same side arm
      - 1 x 7 each leg @30kg dumbbell on opposite side arm

   Single leg Back Extension at 90 degree (bench is set almost upright) using a cable
      - 1 x 10 each leg @30kg

   Step ups on to a box (legs are a little over 90 degrees)
      - 2 x 5 each leg @15kg dumbbells in each hand

   bent over dumbbell rows
      - 2 x 10 each arm @20kg dumbbells

   Cable core rotations
      - 1 x 10

Cool down
   stretch
   walk back

Comment
The treadmill not as good as tuesday a little bit shorter in duration. Squats were good, 60kg felt good for my back, a little struggle going up. But happy with back.
The rest were meh. Also the back extension, I wanted to increase rom, by increasing angle from 45 degrees to near 90 degrees, 80. Then using cable to strengthen my hamstrings at that rom.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on April 05, 2019, 05:22:11 am
   Full depth squats
      - 1 x 1 @60kg

   Partial Squats
      - 3 x 7,7,8 @120kg

This still doesn't compute. I know you explained it detailed, and i read carefully, and i understand what you're saying.
But still makes my brain explode to read that part of your log.
In my book, if a deep single with 60kg creates pain and form issues, you shouldn't even be unracking 120kg. Maybe i got too conservative because of age? Who knows.
What do other people think about that?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 05, 2019, 09:42:52 am
   Full depth squats
      - 1 x 1 @60kg

   Partial Squats
      - 3 x 7,7,8 @120kg

This still doesn't compute. I know you explained it detailed, and i read carefully, and i understand what you're saying.
But still makes my brain explode to read that part of your log.
In my book, if a deep single with 60kg creates pain and form issues, you shouldn't even be unracking 120kg. Maybe i got too conservative because of age? Who knows.
What do other people think about that?

There is no pain squatting 60kg deep. But with partials there is on the way down for first rep than no pain as with partial I want to descend properly. So I was thinking of using a box to squat down to touch and then back up. Less pain and more effective.

But yet I can box squat 160kg comfortably.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 06, 2019, 10:30:55 am
Date: 06/04/2019
Soreness: inner knee a little, shins obv
BW: 68.2kg

Condition: As soon as I arrived, the car park was full up and I knew the track was going to be used for a competition and was closed off for training. Was planning a moderate load sled runs 20% bw for 30m. But had to opt for explosive plyometric work.

Warm up
   Ankle mobility
   Calf stretch - static and dynamic
   Hamstring stretch - seated and lying
   Quad stretch on bench
   Glute bridges - single and double
   Hip thrusts single and double
   High knee hip holds x 20 seconds @bw - cable was being used
   Back stretch - front and back

Pre workout treadmill run
   23km/h @15% incline - felt good for 5-6 seconds without holding

Workout
   full depth squats 1 x 3 @20kg

   ankle hops for height 3 x 7

   tuck jumps 3 x 10

   explosive step ups - jumping without switching legs
      - 2 x 5 each leg @5kg dumbbells in each hand
      - 1 x 5 each leg @bw

   box jumps
      - 1 x 5 on 35 inch box
      - 3 x 5 on 41 inch box

   depth jumps
      - 3 x 7 off 16 inch box on to 42 inch box comfortable
      - 1 x 0 off 16 inch box on to 46 inch box - just a little short

   kettle bell swings
      - 2 x 10 @16kg bells

Cool down
   stretch
   walk back

Comment
it was a good session, shins sore a little after obviously. but when I was stretching to cool down, the scorpion stretch where you lay on your front and you rotate lower body and kick one leg back to stretch back but when I did it with my left leg so rotating my lower body to the right, my inner knee was hurting a little so I couldn't stretch it properly, hopefully it's just sore from the depth jumps and other plyo work. 41 inch box jump was comfortable and 42 depth jump too, I wanted to accomplish 46 inch but came up a little short. definitely doable after a few more training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2019, 12:13:53 pm
Date: 09/04/2019
Soreness: none
BW: 147.5lbs

Condition: It was raining outside. The gym was crowded so I had to find a little spot and lay my stretch mats. I got to the gym at 11:30am and finished at 2:30pm and still it was not enough time as a lot of time was wasted in trying to warm up in the crowd and waiting

Warm up
   ankle mobility
   calf stretch
   hamstring stretch laying down single leg
   quad stretch
   seated hamstring stretch single leg
   single leg glute bridge and double leg
   single leg hip thrusts and double
   high knee hip holds x 20 seconds each leg and single rep knee lift
   back stretch front only - not enough space for back
   squat stretch
   empty bar deep squat

Pre workout treadmill run
   - 23km/h @15% incline for 4,3 seconds - mainly because I am very close so my elbow angle is very small.

Workout
   Box Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 3 @140kg
      - 3 x 4,5,4 @180kg  :personal-record: 2.68*BW
      - Note: I was trying to convince myself to do 170kg, but I felt really good that I had to try 180kg and then I can stick with this for a few weeks.
      - 1 x 10 @140kg

   Step ups
      - 2 x 5 each leg @15kg dumbbells in each hand
   
   Single Leg calf raises on edge of weight plate (4")
      - 3 x 10 each leg @50kg

   Back Extension holding 15kg weight plate
      - 1 x 10 /w 30 seconds hold on last rep

   Prayer break 1:30pm to 1:50pm

   Stiff leg version RDL start from the floor
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 2 x 7 @120kg - felt good
      - 1 x 10 @100kg

   Shoulders to sore for pull ups

   Barbell shoulder press
      - 1 x 0 @60kg
      - 1 x 3 @40kg
      - 1 x 7 @30kg
   
   Cable Core Rotations
      - 1 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
Good session. Box squats felt good but difficult but not grinding but heavy enough to make you rest on the box before going up. 180kg unracked very comfortably and easy and then once i sat down and started to go up it was a challenge but doable. The rest were good too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 11, 2019, 10:46:34 am
Date: 11/04/2019
Soreness: legs
BW: 151.4lbs

Condition: Very nice sunny day. gym was nice and not busy. wasted a lot of time thinking and talking.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute bridges single leg
   high knee hip holds x 10 seconds @50kg
   back stretch

Pre Workout treadmill run
   23km/h @15% incline - slightly getting used to the speed

Workout
   Low box squats touch and ascend
      - 2 x 7 @40kg - really hard as legs were weak
      - A lot of time wasted on experimenting how I could make this work, 60kg too heavy but at full depth squats I can just about do it.

   Step ups
      - 2 x 5 each leg @15kg dumbbells in each hand

   Single leg calf raises on leg press
      - 2 x 15 each leg @110kg

   single leg back extension at 80 degrees using joined cable
      - 2 x 7 each leg @100kg
      - quads were pressing against the edge of the bench so had to adjust might have to lighten load, attach belt around upper body, as arms not strong enough to keep pully near chest.

   Shoulder press dumbbells front and side
      - 1 x 7 each side @15kg dumbbell in each hand

   Cable core rotations
      - 1 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
it was not good, still experimenting.       
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 13, 2019, 10:11:56 am
Date: 13/04/2019
Soreness: quads super sore
BW: 151.2lbs

Condition: It was a mixed condition. As soon as I left the gym and stepped out side it started to rain and then hail and then both and then it was moderately windy and then towards the end it was sunny before going cold and raining again.  :uhhhfacepalm: It's a saturday so I was planning to get sled out, but cabin was locked and the group placed their equipment away after getting key from reception and locked up again.  :pissed:. Will have to bring my own 10kg plates.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks
   hamstring stretch seated and lying down
   quad stretch on bench
   glute bridges single and double
   hip thrusts single and double
   fast explosive knee drives while leaning using cable @30kg each leg x 7
   same as above but instead drive leg back after bringing knees near chest x 7 each leg
   back stretch - front and back

Plyometric/explosive warm up
   reverse lunge off a 4 inch plate x 3 each leg @5kg dumbbells in each hand
   explosive step ups with knee at 90 degree on box x 5
   single leg box jumps onto 25" box x 3 each leg
   box jumps on to 30" box easily

Track Warm up
   a walk x 20m
   a skip x 20m
   a run x 20m
   alternating knee drills
   sprint starts to 1 step drill

Workout
   3 x 10m sprint starts
   2 x 30m sprints
   1 x 50m sprints

Gym Workout
   kettlebell swings
      - 2 x 10,15 @16kg
   SVJ
      - 3 x 21"

Cool down
   stretch

Comment: My quads were sore, which got worse the more runs I did, which became very sore after the 1st 30m runs, I measured my second 30m runs just to see what I can run with sore quads, measured it to be 4.6 seconds. I had to do atleast 1 50m runs. Then did some svj's easily 21". Foam rolled my quads, right quad was the most sore. So a bad day, which I couldn't do anything I wanted.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 13, 2019, 02:50:44 pm
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on April 14, 2019, 12:34:56 am
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

damn that's rough man. :/

reward doesn't sound like a good idea either. but ya, rough.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 14, 2019, 04:08:11 am
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

damn that's rough man. :/

reward doesn't sound like a good idea either. but ya, rough.

Exactly. Reward just feeds into it. School environment and wanting to be cool thinking that it is in a gang
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on April 14, 2019, 08:26:00 am
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 16, 2019, 04:33:39 am
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.

Thanks for that advice. Hopefully once he leaves high school he will leave the bad company behind and then slowly by slowly it will get better. 1 Year Left.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 16, 2019, 11:01:32 am
Date: 16/04/2019
Soreness: Glutes and quads
BW: 149lbs

Condition: Nice day, got to the gym early but that was wasted on the box squats. But still finished comfortably.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   glute bridges on bench single and double.
   hip thrusts single and double
   high knee hip holds x 20 seconds each leg @50kg
   back stretch back
   squat stretch

Pre workout treadmill run
   23km/h @15% incline
      - 2 x 4,4,3 no holding

Workout
   Deep squats
      - 1 x 1 @ 20kg

   Box Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 4 @140kg
      - 6 x 5,1,3,3,1,3 - the one reps are where I failed on second rep

   Barbell Step ups /w/o high knee
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   Single Leg Calf Raises on edge of platform
      - 1 x 6 each leg
      - 3 x 10 each leg @50kg

   Back Extension
      - 1 x 10 @15kg plate with 10 second hold on top

   Stiff Leg Deadlift
      - 1 x 5 @40kg
      - 1 x 5 @60kg
      - 3 x 7 @120kg

   Prayer break

   Cable core twists
      - 1 x 5 each side @10kg
     -  3 x 10 each side @25kg

   Bench Press
      - 1 x 5 @20kg
      - 2 x 5 @45kg

   Bent Over Rows Barbell
      - 2 x 7 @40kg

Cool down
   stretch
   foam roll quads as they are sore
   walk back

Comment
It was a good session, I'm fine sticking with 180kg until I can lift comfortably without any struggle. Ok session. Spent alot of time with box squats because I didn't like failing a lift, so I rest and wait and try again stop at 3 as that was a struggle.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 27, 2019, 12:19:11 pm
Date: 27/04/2019
Soreness: none, maybe shins a little
BW: 10st 10lbs

Condition: I basically rested the past 2 weeks, due to rewiring of my house and attending job interview also easter weekend got in the way too. But it was windy and a little raining. I went to the track and an organised charity run was scheduled, so it's plyo's again lol. Also gym was a little packed.

Warm up
   ankle mobility
   calf walking stretch
   hamstring stretch seated
   quad stretch on bench
   hamstring leg swings
   quad stretch walking
   glute bridges
   hip thrusts
   high knee hip holds single leg using dumbbell
   back stretch

   explosive step ups 1 x 5 each leg
   reverse lunge to explosive lunge jump (can never understand difference between concentric or eccentric) 1 x 5 each leg
   single leg box jumps 1 x 3 each leg   

Treadmill run
   - 23km/h @15% incline for 6-7 seconds, could maintain for a while so that's good

Plyo Workout
   Ankle hops for bounce
      - 2 x 10
   
   Ankle hops for height
      - 2 x 10
   
   Tuck Jumps
      - 2 x 10
   
   Switching lunges
      - 1 x 5 each leg
      - 1 x 5 each leg @6kg dumbbells in each hand

   Shock Landings
      - 1 x 7 @16 inch box - seemed easy unless i'm doing it wrong
      - 1 x 7 @32 inch box
      - 1 x 7 @16 inch box starting at 90 degree knee bend
     
   Depth Jumps (16 inch box to 42 inch box)
      - 2 x 7

   Box Jumps
      - 2 x 7 @ 42 inch box

   Kettlebell swings
      - 1 x 15 @16kg

Cool down
   stretch
   walk back

Comment
I did my warm up and as soon as I was about to start track I find out that it's not available to use so I jumped on to the treadmill which was comfortable and then started plyo work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2019, 07:02:57 pm
Date: 30/04/2019
Soreness: arms (had to take vaccinations as I plan to go visit my grandparent in india)
BW: 10st 10.6lbs

Condition: Nice warm day, gym mildly busy, but managed to do all my warm ups comfortably and as the day progress some machines I wanted to use got free later on.

Warm up
   ankle mobility rotations
   calf stretch for mobility
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   glute bridges; single and double
   hip thrusts; single and double
   high knee hip holds with thigh strap using cable @50kg x 20 seconds
   back stretch front and back
   squat stretches

Pre workout treadmill run
   Treadmill run @15% incline at 23km/h
      - 2 x 3-4 seconds without holding

Workout
   Box Squats with pause/rest when seated
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 7 @160kg
   
   Barbell Step ups
      - 2 x 5 each leg @40kg

   Single leg calf raises on edge of plate
      - 1 x 5 @bw
      - 3 x 10 @50kg

   Back extension 45 degrees holding weight plate near neck level
      - 1 x 10 seconds /w 30 seconds hold on last rep

   Stiff Legged Deadlifts
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3 @140kg
      - 1 x 10 @100kg

   Prayer Break

   Pull ups wide grip
      - 2 x 7,6 (difficult)

   Bench Press
      - 1 x 4 @20kg
      - 2 x 10 @40kg

   Kettlebell crunch twists side to side
      - 2 x 7 each side

   Lean over holding kettle bell and rotate upperbody each side
      - 1 x 10

Cool down
   stretch
   walk back

Comment
It was a good session, I decided to go down to 160kg and try and get very comfortable and explosive with it before I jump up weight. Also there are always nice people there and one of them decided to send me a book of Charlie Francis.
Felt good to do 140kg stiff leg deadlifts, since I was just starting I was a bit weary of them so I wanted to start low and work my way up. I also wanted to do 2 upper-body work; pushing and pulling, and then core. Gym went well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 01, 2019, 12:38:00 pm
Major doms in every part of my body, arms, glutes, quads and hamstring
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2019, 02:37:23 pm
Date: 02/05/2019
Soreness: none
BW: 10st 12.2lbs

Condition: It was almost empty, but I got there 2 hours before it was women's session, so it was an alright amount of time as it takes me around 20-25 min to warm up.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   lying hamstring stretch
   single leg and double leg glute bridges
   hip thrusts single and double leg
   cable was being used so single leg high knee hip holds on the balls of my foot (lance's iso stretch)
   back stretch
   squat stretch

Pre workout run
   Treadmill run 23km/h @15% - 4-5 seconds /w/o holding for 2-3 attempts then 10 seconds with holding

Workout
   Deep box touch and go Squats /w knees at 90 degrees
      - 1 x 3 @20kg
      - 1 x 7 @40kg
      - 3 x 5 @50kg

   Single leg calf raise on leg press followed by single leg leg press same weight
      - 1 x 5 @70kg
      - 3 x 10 @110kg - 3 x 7

   Step ups with dumbbell
      - 1 x 5 each leg @bw
      - 2 x 5 @20kg dumbbells in each hand

   cable occupied so decided to do good mornings barbell (rdl movement)
      - 1 x 5 @20kg
      - 3 x 7 @40kg - on last set I set safety to aim for, which was at 90 degree hip bend
 
   chin ups
      - 1 x 10

   Dumbbell bench press
      - 1 x 5 @20kg dumbbells in each hand - much difficult then barbell

   isometric crunch while moving object side to side - rotation thing don't know name
      - 2 x 10 each side holding tyre cos I was told to leave gym due to women session so did it on the track

Cool down
   stretch
   walk back

Comment
It was an ok session. good morning felt good, only went as far until I felt a little tightness in the lower back then go up. deep squats is getting better.

     
   
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 04, 2019, 11:21:00 am
Date: 04/05/2019
Soreness: quads, glutes, hamstring sore
BW: 151.6lbs

Condition: It was nice day but a little cold and a little windy. But I had access to sled weights. But weather was all over the place, it was sunny, then windy after a minute then it hailed and rained and when I left it hailed and rained so hard.

Warm up
   Ankle mobility
   Walking calf stretch
   walking quad stretch
   seated hamstring stretch
   lying hamstring stretch
   single and double leg glute bridges
   hip thrusts single and double
   leaning knee drives /w cable @30kg each leg x 10
   back stretch

Light Plyo
   reverse lunges from on top of a plate to explosive concentric action x 3 each leg
   single leg box jumps x 3 each leg
   double leg box jumps x 3

Track Warm up
   A walk x 10m, 20m
   A skip x 20m x 2
   A run x 20m x 2
   Alternating high knee drills
   Sprint starts to first step x 3

Track Workout
   3 x 10m Sprint Starts

   3 x 30m sled sprints at 21% of bw load
   
   3 x 30m sprints - battery died before I could record  :uhhhfacepalm:

   1 x 50m sprints

   Broad Jumps x 5
      - 2.14m
      - 2.31m
      - 2.31m
      - 2.31m
      - 2.31m

   Triple Broad Jumps
      - 7.13m

   Overhead Shot put throws
      - 9.17m
      - 11.25m
      - 13.62m

Quadrathlon: 223 points

Cool down
   stretch
   walk back

Comment
It was a good session, runs felt fast as it's been a while since I got a run session in. I decided to do the plyos after the runs. broad jumps felt good but I couldn't extend my leg in front. I couldn't put in all the efforts for the overhead shot put throws, there was 2 sizes big and not big, so i chose the not big one, I didn't want to fall back so just threw it but it had more height then distance.     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 07, 2019, 11:44:59 am
Date: 07/05/2019
Soreness: glutes
BW: 151lbs before 150lb after

Condition: First day of workout during Ramadan, so I would be doing light effort workout, so I'm doing a cutting phase while maintaining strength. I can't sleep long for some reason from 12:30am - 2:30am and 4am - 9.30am and I can't sleep anymore. It was a good day, I was a little anxious about my energy but later on the workout I got more energy. I also workout at 10:30-11am.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench lunge quad stretch
   lying hamstring stretch
   glute bridges - single and double x 5 each leg and both
   hip thrusts x 3 each leg and double leg w/ 5 seconds holds
   high knee hip holds - legs weaker than normal could only hold slightly below 90 degrees. 2 x 10 sec each leg @50kg
   back stretch - front and back
   squat stretch

Pre Workout Run
   Treadmill run @23km/h @15% - 3 seconds x 3 without holding

Workout
   Box Squats - Explosive concentric movement
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 5 @160kg - last rep not so explosive
      - 1 x 1 @180kg - not explosive, slow and comfortable

   Barbell Step ups
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @50kg

   Single leg calf raises on edge of plate
      - 1 x 7 each leg @bw
      - 2 x 7 each leg @50kg

   Back Extensions
      - 1 x 10 @holding 15kg plate

   Stiff Leg Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg

   Barbell shoulder press
      - 2 x 3, 1 @40kg
   
   Bent over rows
      - 2 x 10 @40kg

   Core Landmine Ant-Rotations
      - 2 x 5 each side @10kg plate attached (30kg)

Cool down
   stretch
   walk back

Comment
I was a little low on energy maybe due to anticipation how I will feel but later I felt better and better. Maybe I can get my weight down to sub 65kg, which might be difficult because alot of it is muscle mass  :ninja: as it's hard for me to gain weight until I started box squats my weight has gone up.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 10, 2019, 06:23:05 am
Date: 09/05/2019
Soreness: none
BW: 150.6lbs and 150.00lbs after

Condition: It was quite empty and it was a nice day, which turned to heavy rain. Felt ok.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single leg glute bridge
   single leg hip thrusts
   high knee hip holds x 20 sec each leg
   back stretch
   squat stretch

Pre workout run
   treadmill run 23km/h @15% incline - 2 x 4-5 seconds without holding

Workout
   deep box squats touch and go
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 3 @60kg

   step ups
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 2 x 3 each leg @50kg

   single leg calf raises leg press machine
      - 2 x 10 each leg @110kg
      - 1 x 5 each leg single leg press @110kg 90 degree bend

   reverse straight leg hyperextension on cable
      - 1 x 5 each leg @20kg
      - 1 x 3 each leg @30kg

   single leg back extension holding plate
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @25kg plate

   dumbbell shoulder press
      - 1 x 3 each side @6kg
      - 1 x 3 each side @12.5kg
      - 2 x 3 each side @17.5kg     
   
   bent over dumbbell rows each hand
      - 1 x 5 @6kg dumbbell
      - 1 x 5 @12.5kg
      - 1 x 5 @20kg
      - 1 x 5 @25kg

   Cable core anti rotations
      - 1 x 3 @15kg
      - 1 x 3 @30kg

   Bench press empty bar
      - 2 x 10 @20kg

Cool down
   stretch
   walk back

Comment
Alright session. pretty straight forward. nothing too taxing.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 11, 2019, 12:12:45 pm
Date: 11/05/2019
Soreness: none, left quad/hip felt a little tight when stretching it
BW: 10st 10.14lbs

Condition: It was raining when I got there but it calmed down when I got onto the track. Only had 1 hr to train.

Warm up
   ankle mobility
   leaning calf stretch
   walking calf stretch
   lying hamstring stretch
   bench quad stretch
   walking quad stretch
   single leg glute bridges
   hip thrusts
   leaning knee drives - switching with one leg attached to weight 15kg - like the wall acceleration drill but instead with weight attached to one leg.
   back stretch

Plyometrics
   reverse lunge off plate and explosive concentric motion
   explosive step ups
   single leg box jumps
   box jumps

Track Warm up
   a walk x 20m
   a skip x 20m
   a run x 20m
   sprint starts to 1st step

Track Workout
   10m sprint starts x 2

   2 x 30m sled sprints @21% bw - there's more to loading sleds then adding weight, you have to take into account the friction of the track wet or dry and weight of sled. 15kg load slowed me down quite a bit as track was dry. probably around 8 seconds 30m sprint.

   1 x 30m sprints

   1 x 50m sprints

   Time up, gym closing

Cool down
   stretch
   walk back

Comment
didn't get to do much, thought it was going to be quick session as I am fasting, but running sessions take the same amount of time.
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 14, 2019, 10:03:36 am
Date: 14/05/2019
BW: 148.6lbs, 147.4lb after
Soreness: posterior chain

Condition: Nice and maybe a little too warm of a day, got in at 11:00 and finished at 1:25pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch seated
   quad stretch on edge of bench
   lying hamstring stretch
   single and double leg glute bridges
   hip thrusts single leg
   high knee hip holds with foot strap attached to cable @50kg x 20 seconds
   back stretch front and back
   squat stretch

Pre workout treadmill run
   Treadmill run 23km/h @15% - 3 - 4 seconds without holding x 2

Workout
   Box Squats - bench not available so had to use a narrow box and around same height
      - 1 x 5 @20kg
      - 1 x 3 @50kg
      - 1 x 3 @90kg
      - 1 x 4 @130kg
      - 2 x 3 @170kg

   Step ups Barbell
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 2 @60kg

   Barbell Calf Raises
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 2 x 5 @100kg edge of plate

   Back Extensions holding 15kg plate
      - 1 x 10

   RDL - stiff leg deadlift weight up then perform RDL reps
      - 1 x 3 @60kg sldl
      - 1 x 3 @100kg sldl
      - 2 x 3 (1 sldl, 2 rdl) @140kg

   Pull ups wide grip
      - 2 x 5 @5kg + bw

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 5 @45kg

   Cable core anti rotations
      - 1 x 5 @15kg
      - 1 x 3 @30kg
      - 1 x 3 @30kg isometric version hold cable infront straight arm for 10 - 15 seconds then complete 3 reps after.

Cool down
   stretch
   walk back

Comment
It was a good session, weight going down nicely and strength maintaining nicely too. box squat was at 170kg because stance was narrower it was a little difficult. deadlifts were strong and tough.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 16, 2019, 11:58:06 am
Date: 16/05/2019
BW: 148.9lbs and 148.2lbs after
Soreness: none

Condition: Nice day, 2 hour session. Gym wasn't busy only a few people.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   lying hamstring stretch
   single and double leg glute bridge on box
   hip thrusts single leg
   high knee hip holds
   back stretch

Pre Treadmill Run
   Treadmill run 23km/h @10% incline
      - comfortably easy - 10 seconds before can't keep up

Workout
   Deep Box Squat touch and go
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 3 @60kg

   Step ups
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 2 @60kg

   Single leg calf raises on leg press machine
      - 3 x 10 @110kg

   Back extension
      - 1 x 10 @15kg single leg
      - 1 x 10 @15kg double leg

   Reverse single leg hyperextensions using cable
      - 2 x 7 @50kg - not sure this is effective pressure on my quad/knees

   Chin ups
      - 1 x 5 @bw
      - 2 x 5 @bw+10kg

   Dumbbell flys on bench
      - 2 x 10 @6kg

   Anti Core Rotations using cable
      - 2 x 20 seconds hold in front + 3 reps after

Cool down
   stretch
   walk back

Comment
It was a good session. I also decided to do some jumps after the workout to use the effect of the training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 22, 2019, 09:57:57 am
Date: 22/05/2019
Soreness: glutes still sore
BW: 148.2lb, 144.8lb after - big loss

Condition: Nice and sunny day, gym wasn't busy and session lasted from 10:00am to 12:15pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch bench
   lying hamstring stretch
   glute bridges /w legs on box, single and double
   hip thrusts, single and double - get the additional illiopsoas stretch
   high knee hip holds x 20 seconds @50kg /w cable foot strap
   back stretch - front and back
   squat stretch

Pre Workout treadmill run
   Treadmill run 23km/h @15% incline - 6 seconds without holding

Workout
   Box Squats - after every set, do maximal effort SVJ's x 2-3
      - 1 x 3 @20kg
      - 1 x 3 @60kg - explosive concentric
      - 1 x 3 @100kg - explosive concentric
      - 1 x 3 @140kg - slightly eplosive
      - 1 x 1 @180kg - too heavy
      - 1 x 3 @160kg - slightly explosive
      - 1 x 3 @170kg - comfortably easy

   Step ups - followed by 1 step sprint starts maximal effort to cover as much ground as possible
      - 1 x 3 @20kg
      - 2 x 3 @60kg

   Back extensions
      - 1 x 10 @holding 15kg plate near face and bring plate over head on last rep with a few seconds hold

   Single leg calf raises on edge of 4" weight plate
      - 1 x 7 each leg @bw
      - 2 x 5 each leg @60kg

   Single leg stiff leg deadlift barbell - caution it's a glute burner - did maximal effort 1 step sprint starts after each set
      - 1 x 3 each leg @20kg - leg is placed on bench to keep out of way and for balance
      - 2 x 5 each leg @60kg

   bent over rows underhand slightly wide grip to target real delts
      - 1 x 3 @20kg
      - 2 x 5 @40kg - under hand followed by over hand grip

   standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   cable rotations with isometric hold with cable handle infront
      - 1 x 3 @15kg
      - 1 x 2 @30kg
   
Cool down
   stretch
   walk back

Comment
It was a good session, sweating a bit. stiff leg deadlift to target individual legs as well as to work on lighter weights for mental energy. single leg stiff leg deadlifts really clamps the glutes after.     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 23, 2019, 11:42:46 am
Date: 23/05/2019
Soreness: quads, glutes
BW: 149.6lbs

Condition: Nice day, a little hot. Got in to the gym at 10:15am and left at 1:15pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   lying hamstring stretch
   glute bridge, single and double
   hip thrusts, single and double
   high knee hip hold using 8kg kettlebell x 20 sec
   back stretch - front and back
   squat stretch

Treadmill run
   treadmill run 23km/h @13% incline

Workout
   deep box squat touch and go followed by max effort svj's after each set
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @60kg

   step ups barbell followed by single step sprint starts max
      - 1 x 3 @bw
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 3 @60kg

   single leg calf raises on leg press followed by max effort jumps
      - 1 x 5 each leg @70kg
      - 2 x 15 @110kg then single leg leg press x 3 each leg

   straight leg kick backs on cable while leaning
      - 1 x 5 @15kg
      - 2 x 6 @30kg

   Bent over dumbbell rows
      - 1 x 4 @12.5kg
      - 2 x 7 @25kg

   Sprint arm swings standing
      - 2 x 20 brief followed by 20 fast @8kg dumbbells
   
   Reverse flys dumbbell
      - 1 x 5 @4kg
      - 2 x 7 @8kg dumbbells in each hand - light dumbbells are difficult to do this

   seated shoulder press dumbbell
      - 1 x 3 @8kg dumbbells
      - 2 x 3 @17.5kg dumbbells

   Ab roll out
      - 2 x 7 - with weight on heel as my knees keeps sliding off mat
 
   Anti rotation cable isometric core work
      - 1 x 3 /w 10 second holds each rep @30kg

Cool down
   stretch
   walk back

Comment
Alright session, forgot to weight after. step ups are a struggle but a good weight to work on. kick backs is an alternative to reverse hypers.
   

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2019, 09:29:33 am
Date: 28/05/2019
Soreness: hamstring and quads but also not feeling good, woke up with sore throat.
BW: 146lbs before and 145.6lbs after.

Condition: It was a good day besides the sore throat, also can feel my body temp rising as I started increasing the workout.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   hip thrusts
   high knee hip holds x 10 seconds
   back stretch
   squat stretch

Workout
   Box squats
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 1 x 3 @160kg
      - 1 x 0 @180kg
      - 2 x 3 @170kg

   Step ups
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 1 @60kg

   Single leg calf raises high platform
      - 1 x 6 @bw
      - 2 x 7 each leg @40kg

   Single leg stiff deadlifts
      - 1 x 5 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 5 each leg @60kg
      Note: harder on right leg as i'm usually starting with left leg in front, so right leg weaker, can feel it in my quads and knees when going down. but will get there.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Wide pull ups
      - 2 x 5 @bw

   lying leg raises x 10 followed by crunches x 10, followed by rotations crunches side to side.
      1 x 10 each variation

Cool down
   stretch
   walk back

Comment
Meh.
   
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 30, 2019, 12:55:21 pm
Date: 30/05/2019
Soreness: hamstring, quads
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

Condition: It was a sunny day, got to the gym at 11am and finished at 1:10pm. No treadmill runs while have a chest infection.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single leg glute bridges
   high knee hip holds @50kg x 10 sec each leg
   back stretch - front and back
   squat stretch

Workout
   deep box squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 0 @80kg
      - 3 x 2 @70kg

   step ups
      - 1 x 3 @20kg
      - 2 x 3 @50kg

   single leg calf raises on leg press
      - 1 x 5 each leg @70kg
      - 2 x 15 each leg @110kg

   leaning straight leg kickbacks/extensions
      - 2 x 7 @40kg

   Bench press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 3 @50kg

   Chin ups
      - 1 x 5 @bw
      - 2 x 5,3 @bw+10kg weight
   
   straight leg raises lying down followed by crunches and then rotation crunches
      - 2 x 5, 10, 10 each side

   cable core rotations
      - 1 x 3 each side @30kg

   shoulder press dumbbells
      - 1 x 5 each side @15kg dumbbells
 
   rear elbow raises
      - 1 x 5 @25kg dumbbell

Cool down
   stretch
   walk back

Comment
it was an ok session, kick backs a little difficult to do as nothing to lean and need to get high so I can extend my leg back while keeping it straight.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on May 30, 2019, 11:58:13 pm
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

hah. probably more like scale variability.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 31, 2019, 05:17:25 am
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

hah. probably more like scale variability.

Possibly. Maybe I was 146lbs and now I'm 145.
who knows. can't be possible for the weight to stay from start to finish with alot of sweating involved
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 02, 2019, 10:51:09 am
Date: 02/06/2019
Soreness: none that sticks out
BW: n/a

Condition: Home workout, couldn't get to the track and this is the third week in a row so I had to do something.

Warm up
   none

Workout
   Ab workout
      - lying leg raises x 20
      - v crunches x 20
      - side to side iso crunches 20 each side

   Speed Band Workout - using the green and red bands with thigh strap
      - medium speed alternating high knee drill x 2 x 10 seconds
      - wall lean medium speed (green and red) x 10 seconds
      - wall lean fast speed (green) followed by 10 seconds without band
      - push up position alternate knee with red and green x 10 seconds
      - note: I like these, elastic energy but also when doing high knee it's not supposed to be light toes but power on the feet going down, which it did as when I did fast high knee drills on the spot without bands I couldn't stop my self from hitting the ground hard.

   Progress stair jumps as high as I can go (step size mid shin)
      - double leg jumps
         * 3 steps easily x 5
         * 4 steps comfortably x 5
         * 5 steps - too scared to attempt - too high, would have hurt my shin

      - single leg jumps
         * 3 steps x 5 comfortable each leg

Cool down
   light stretch

Comment
None
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 06, 2019, 10:49:52 am
Date: 06/06/2019
Soreness: outer quads
BW: 146.6lbs

Condition: Back to training after a fasting. Feel good. Got to the gym at 11:30am. Just did basic compound lifts.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge position
   glute bridges single and double leg
   high knee hip holds balancing a kettlebell on toes 16kg x 20 seconds
   back stretch
   squat stretch

Workout
   deep box touch and go squats
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 3 x 5 @60kg

   single leg calf raises on leg press
      - 1 x 10 @70kg
      - 3 x 10 @110kg

   slight lean leg extension using cable
      - 1 x 5 @20kg
      - 2 x 8 @40kg each leg

   seated shoulder press
      - 1 x 5 @12.5kg dumbbells
      - 2 x 3 @17.5kg dumbbells

   bent over dumbbell rows
      - 1 x 5 @12.5kg
      - 1 x 5 @25kg
      - 1 x 5 @30kg

   anti core rotation cable pulls
      - 1 x 5 @15kg
      - 1 x 1 @30kg /w 10 seconds holds straight in front.

Cool down
   stretch
   walk back

Comment
It was a nice workout, I have also been doing daily core workout, well I try, which has made the core rotations easier.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 08, 2019, 12:06:30 pm
Date: 08/06/2019
Soreness: hamstring and quads
BW: 145.6lbs after workout

Condition: It was busy in the gym, it was wet on the track. Slight congested chest from cold.

Warm up
   ankle mobility
   dynamic calf stretch
   walking calf stretch
   lying hamstring stretch
   single leg and double glute bridge
   leaning high knee drills with cable foot strap @30kg x 5 each leg
   explosive step ups x 5 each leg
   reverse lunge to explosive concentric action x 5 @5kg dumbbell in each hand
   5kg arm sprint swings

Track Warm up
   A walk x 1 x 20m
   A skip x 1 x 20m
   A run x 1 x 20m
   Alternating high knee drills
   sprint start to 1 step explosive drills
   sprint start to 2 step explosive drills

Track Workout
   10m sprint starts x 2

   30m sled sprints /w 10kg plate loaded x 2

   30m sprints x 2

   50m sprints x 1

Gym Workout
   kettlebell swings 2 x 12 @16kg kettlebell

Cool down
   stretch
   walk back

Comment
it was an alright session, track was wet so no grip from the sprint starts. Also the sprint start to 1 step, i have decided to progress to 2 steps try to minimize ground contact on the first step, it's kinda like a progression to bounding but acceleration phase. help extend stride length.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 09, 2019, 09:53:28 am
Health Update
Chest congested up quite a bit and legs and shoulders quite sore.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 13, 2019, 09:54:59 am
Date: 13/06/2019
Soreness: none
BW: 147.2lbs

Condition: Just recovering from a congested chest and cough. Kept a light session more strength and less cardio.

Warm up
   ankle mobility
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single and double leg glute bridges
   high knee holds using kettlebell @16kg
   back stretch

Workout
   Squats
      - 1 x 5 @20kg
      - 1 x 3 @40kg
      - 1 x 2 @60kg
      - 1 x 0 @80kg
      - 1 x 1 @70kg

   Single leg calf raise on leg press
      - 3 x 10 @110kg

   Leaning leg extensions using cable foot strap
      - 1 x 5 each leg @20kg
      - 2 x 8 each leg @40kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 2 @50kg

   Chin ups /w weights
      - 2 x 3,2 @+15kg weights

   reverse lying straight leg lifts using cable with the start position being leg in front when lying on my back it didn't really target my core as I wanted

   Core rotations
      - 1 x 3 @15kg
      - 1 x 3 @30kg - 10 second hold on last rep

Cool down
   stretch
   walk back

Comment
Nothing major, squat racks were used so had to do normal squats, 60kg comfortable, 70kg just managed 1 rep.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 13, 2019, 07:55:32 pm
Plans to go to India with my Mom 23/06 so it will be a forced cut, as the diet doesn't include meat. so will have to find a way to keep my strength up while my weight goes down drastically. maybe come back with a 6 pack  :ninja:

So won't be posting for one month till I get back,
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 15, 2019, 09:34:36 am
Date: 15/06/2019
BW: 146.5lbs
Soreness: none

Condition: I got there late, which is bad as the track had been booked for a track meet, but I still went to the track and warmed up where the sprinters warmed up, blended in as I was competition  :ninja:. Better run's than no runs.

Warm up
   ankle mobility
   calf walks
   lying hamstring stretch
   seated straight leg lifts each leg
   walking quad stretch
   single leg hip thrusts
   leaning high knee with foot strap to cable at 30kg

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 20m
   Fast knee drills x 10m
   Sprint starts to 1 step x 1
   Sprint starts to 2 steps

Workout
   10m sprints starts x 3-4

   30m sprints x 3-4

Cool down
   stretch
   walk back

Comment
It was an alright session, the speed was just normal, didn't feel powerful or explosive but just a normal run. Must be the sled effect that i'm looking for. but it was also raining a little. my hamstring felt a little sore. But oh well.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 15, 2019, 01:00:21 pm
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself
Title: Re: A Journey to Running Fast and Jumping High
Post by: Joe on June 15, 2019, 03:34:15 pm
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

Think it's probably a timing error, since Bolt's 9.69 100m split through 30m was 3.78s
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on June 15, 2019, 04:18:36 pm
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 15, 2019, 07:06:13 pm
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

I analysed the video frame by frame and got the time that way.

I do have plans for speed endurance training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on June 15, 2019, 08:05:15 pm
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

no. injury being responsible for the weak time later. if someone starts off running a solid 60m and finishes with a weak 100, it's probably not fitness.

what was the 60m?
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 16, 2019, 08:42:32 am
I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

no. injury being responsible for the weak time later. if someone starts off running a solid 60m and finishes with a weak 100, it's probably not fitness.

what was the 60m?

I think it was around 6.8
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 18, 2019, 10:32:50 am
Date: 18/06/2019
Soreness: hamstring
BW: 146.5lbs

Condition: Got to the gym at 11:30am, it was a nice day.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on edge of bench
   hamstring stretch lying
   single and double leg glute bridges
   high knee hip holds using cable foot strap @50kg x 20 seconds
   back stretch
   squat stretch

Workout
   Box Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 3 @170kg
      - 1 x 5 @160kg
      - 1 x 10 @140kg

   Step ups Barbell
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 5 each leg @50kg

   Single leg deep calf raises on edge of weight plate
      - 1 x 3 each leg @bw
      - 2 x 7 each leg @50kg

   single leg stiff leg deadlifts  :raging: Annoying
      - 1 x 3 each leg @20kg
      - 3 x 5 each leg @60kg
      - Note: RIGHT LEG IS F'D
      I don't know what is wrong maybe my right leg flexibility is an issue. right leg deadlift it's hard to lower the bar to the ground as my leg feel's stiff and feel like my knees may cave inwards even though I kept it bent so I drop the bar before reaching the ground but left leg completely easy, I could probably do 80kg comfortably with the left leg, feels comfortable and easy to lower and raise. I feel weakness and lack of flexibility in the hamstring and quads.

   Seated barbell shoulder press
      - 2 x 5 @ 35kg

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 5 @60kg - difficult
      - 2 x 7 @40kg - comfortably

   Anti cable core rotations
      - 1 x 3 each side @15kg
      - 2 x 5 each side @30kg

   Hanging isometric high knee holds with dumbell between thighs
      - 1 x 20 seconds @30kg dumbbell

Cool down
   stretch
   walk back

Comment
It was a good session except the single leg stiff leg deadlift, the right leg just feels stiff and weak to lower the bar and to lift the bar, don't know if it's a flexibility issue or not but left leg is too easy that the right leg is holding my left leg back. muscle imbalance. If corrected I could improve my deadlifts. Others were ok.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 18, 2019, 11:12:30 am
Hamstring tight and lacks flexibility in my right leg than left left.
I can feel it in my glutes and hamstring when doing single leg hip hinges to test flexibility and also a little in my quads.

Will have to start daily stretching of my hamstring. maybe because of my hip issues I have had with that side of the leg.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 20, 2019, 01:21:10 pm
Date: 20/06/2019
Soreness: soreness on top of DOMs
BW: 146.6lbs before and 146.2lbs after

Condition: Thursday always not enough time to do workout cos of woman's session.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   seated hamstring stretch
   quad stretch
   single leg glute bridges and double leg
   high knee holds with 16kg kettlbell attached to feet x 20 seconds
   back stretch - gonna leave out the scorpion stretch as I can feel it in the side of my knees

Workout
   Deep Box Squats
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 5 @60kg

   Single leg calf raises on leg press
      - 1 x 10 @70kg
      - 3 x 10 @110kg

   Leaning straight leg hip extension (kick back) with foot strap
      - 1 x 3 @20kg
      - 2 x 8 each leg @40kg

   Seated dumbbell shoulder press front and side
      - 1 x 3 @8kg dumbbells
      - 1 x 3 each side @17.5kg
      - 1 x 5 each side @15kg

   Bent over single arm dumbell rows
      - 1 x 5 @12.5kg
      - 2 x 8 @25kg dumbbells each arm

   Anti core rotations using cable
      - 2 x 5 each side @30kg

   Hanging high knee holds /w 30kg dumbbell between leg
      - half squat position leg @20 seconds

Cool down
   stretch
   walk back

Comment
It was an ok session, just did the basic lifts. squats is tiring and had doms from tuesday so at the end of today it was more pain added on.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 26, 2019, 08:19:29 am
Arrived in village in Gujarat. Hot and dry.
No gym. So only core, bodyweight and speed bands
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 02, 2019, 01:27:04 pm
Date: 02/07/2019
Soreness: lower body
BW: no scale

Condition: 35-37 degrees hot, first workout here. Only a chair to use.

Warm up
    Ankle mobility
    Calf stretch
   Seated hamstring stretch
   Quad stretch
   High knee hip holds X 20 seconds
   Back stretch

Workout
   single leg  box squats jumps 2 X 7 each leg

   Squats BW 2 X 20

   Lying hamstring curls 2 X 10

   Single leg. Calf raises 2 X 20 each leg

   Core work

Cool down
   Stretch

Comment
   Hot day keeping it low intensity. Staying active.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 05, 2019, 06:59:52 am
Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

Condition:
Went swimming. Did pool workout.

Warm up
   Swim around

Workout
   Fast alternating high knees 3 x 5 each leg

   Squat down and jump up 3 x 5

Cool down
   Walk back

Comment
Meh
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2019, 01:26:01 am
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

http://www.youtube.com/watch?v=bMyk8KvO9o4

3 rounds.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 13, 2019, 01:42:13 am
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

http://www.youtube.com/watch?v=bMyk8KvO9o4

3 rounds.

damn those are some nice steps.

should be able to get some good workouts in there.

 :wowthatwasnutswtf:



looking back.. related? lol :ninja:

be careful with those steps obviously, but looks fun/mostly safe.

Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2019, 05:13:31 am
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

http://www.youtube.com/watch?v=bMyk8KvO9o4

3 rounds.

damn those are some nice steps.

should be able to get some good workouts in there.

 :wowthatwasnutswtf:



looking back.. related? lol :ninja:

be careful with those steps obviously, but looks fun/mostly safe.

Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

Different steps. Steps in the house are concrete to the roof so I was going down it and the first step was steeper than others. So slipped and hurt my knees. Only 3 steps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2019, 10:15:31 am
Completed stair workout. Legs felt like jelly. Nose blockage as usual. Rested 5-10 mins between runs and wall back down.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 13, 2019, 12:18:16 pm
Today step workout
Will do the steps shown in the video. Walk rest on the flat parts and fast as possible on the steps.

http://www.youtube.com/watch?v=bMyk8KvO9o4

3 rounds.

damn those are some nice steps.

should be able to get some good workouts in there.

 :wowthatwasnutswtf:



looking back.. related? lol :ninja:

be careful with those steps obviously, but looks fun/mostly safe.

Date: 4/07/2019
Soreness: bruise on knee as I slipped down a few flight of stairs.

Different steps. Steps in the house are concrete to the roof so I was going down it and the first step was steeper than others. So slipped and hurt my knees. Only 3 steps.

ah damn, sucks.



Completed stair workout. Legs felt like jelly. Nose blockage as usual. Rested 5-10 mins between runs and wall back down.

nice @ jelly legs! those can be some good workouts for overall fitness & power.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 15, 2019, 03:40:28 am
Some photos of gadhsisa, Kutch, Gujarat.

From the hill
(https://imgur.com/fiyZk4M.jpg)

(https://imgur.com/Bpyjw2Q.jpg)

From outside my Nan's house
(https://imgur.com/uxymFoT.jpg)
Photos of feeding time for cattles.
(https://imgur.com/nKFMhIi.jpg)

Photo from the castle on top of the hill or corner posts of the wall that used to go round the entire village.
(https://imgur.com/WoKtk7g.jpg)



Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 15, 2019, 05:48:20 pm
awesome!

but damn some of that cattle looks hungry af :<

Some photos of gadhsisa, Kutch, Gujarat.

From the hill
(https://imgur.com/fiyZk4M.jpg)

(https://imgur.com/Bpyjw2Q.jpg)

From outside my Nan's house
(https://imgur.com/uxymFoT.jpg)
Photos of feeding time for cattles.
(https://imgur.com/nKFMhIi.jpg)

Photo from the castle on top of the hill or corner posts of the wall that used to go round the entire village.
(https://imgur.com/WoKtk7g.jpg)




Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 16, 2019, 03:05:01 am
It is hot cattles are roaming everywhere on the streets and dogs and their condition is bad as some hungry and thirsty and is nothing for them.

It is sad to see even dogs are very thin roaming the streets.

Here all the cattles look like that before and after
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 24, 2019, 09:18:21 am
A few days before the flight got food poisoning, had to eat only fruits and light food to heal stomach infection. Also had some signs of jaundice crop up, but this has happened before.

Got back yesterday. Long flight transits inbetween, was soo tired yesterday that I kept nodding off. first experience of jet lag. didn't have it when I went to bhuj.

Bhuj to Mumbai - 2hrs - 6 hrs wait
Mumbai to Delhi - 2hrs - 7 hrs wait
Delhi to London - 10 hours

Timing is strange on the plane especially when flying against time. left at 2:45am delhi time and got to london at 7:30am london time.

Back to the gym and track.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 25, 2019, 07:10:14 am
After visiting the doctor to get insight into the jaundice thing, the doctor read from the diagnosis from 2009, which I had not received information about till now that I have Gilbert syndrome.

Quote
Gilbert syndrome is a relatively mild condition characterized by periods of elevated levels of a toxic substance called bilirubin in the blood (hyperbilirubinemia). Bilirubin, which has an orange-yellow tint, is produced when red blood cells are broken down. This substance is removed from the body only after it undergoes a chemical reaction in the liver, which converts the toxic form of bilirubin (unconjugated bilirubin) to a nontoxic form called conjugated bilirubin. People with Gilbert syndrome have a buildup of unconjugated bilirubin in their blood (unconjugated hyperbilirubinemia). In affected individuals, bilirubin levels fluctuate and very rarely increase to levels that cause jaundice, which is yellowing of the skin and whites of the eyes.

Gilbert syndrome is usually recognized in adolescence. If people with this condition have episodes of hyperbilirubinemia, these episodes are generally mild and typically occur when the body is under stress, for instance because of dehydration, prolonged periods without food (fasting), illness, vigorous exercise, or menstruation. Some people with Gilbert syndrome also experience abdominal discomfort or tiredness.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 26, 2019, 03:30:09 pm
I'm kinda anxious to get back into training. Tomorrow will be speed session. A get my feet wet type of approach.

1 month is a long time and even though I did a few exercise here and there, I fear that I have lost a bit of my athletic performance in speed and will have to retrain just to get back to where I was, hopefully that's not the case and if it is then hopefully it's just a matter of days.
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on July 27, 2019, 06:25:10 am
Damn that sucks! Wishing you a good recovery from whatever that thing is.
Keep your eye on it, dont rush , 1 month is nothing. And make a good plan on your mind, always be prepared for sudden crisis.
Its all gonna be alright!  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 27, 2019, 09:27:45 am
Thanks.
I will have to be more careful during training from now on because of Gilbert syndrome.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 27, 2019, 08:00:38 pm
After visiting the doctor to get insight into the jaundice thing, the doctor read from the diagnosis from 2009, which I had not received information about till now that I have Gilbert syndrome.

Quote
Gilbert syndrome is a relatively mild condition characterized by periods of elevated levels of a toxic substance called bilirubin in the blood (hyperbilirubinemia). Bilirubin, which has an orange-yellow tint, is produced when red blood cells are broken down. This substance is removed from the body only after it undergoes a chemical reaction in the liver, which converts the toxic form of bilirubin (unconjugated bilirubin) to a nontoxic form called conjugated bilirubin. People with Gilbert syndrome have a buildup of unconjugated bilirubin in their blood (unconjugated hyperbilirubinemia). In affected individuals, bilirubin levels fluctuate and very rarely increase to levels that cause jaundice, which is yellowing of the skin and whites of the eyes.

Gilbert syndrome is usually recognized in adolescence. If people with this condition have episodes of hyperbilirubinemia, these episodes are generally mild and typically occur when the body is under stress, for instance because of dehydration, prolonged periods without food (fasting), illness, vigorous exercise, or menstruation. Some people with Gilbert syndrome also experience abdominal discomfort or tiredness.

damn weird :/

where'd you get that diagnosis? you got blood tests etc? get a second opinion eventually.

i guess from that description, try to also make sure you're hydrating properly. if you're not, start forcing yourself to drink glasses of water every few hours - or do like i do, finish two 1.5L bottles every day. makes it easy to know how much you're drinking.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 28, 2019, 09:54:05 am
After visiting the doctor to get insight into the jaundice thing, the doctor read from the diagnosis from 2009, which I had not received information about till now that I have Gilbert syndrome.

Quote
Gilbert syndrome is a relatively mild condition characterized by periods of elevated levels of a toxic substance called bilirubin in the blood (hyperbilirubinemia). Bilirubin, which has an orange-yellow tint, is produced when red blood cells are broken down. This substance is removed from the body only after it undergoes a chemical reaction in the liver, which converts the toxic form of bilirubin (unconjugated bilirubin) to a nontoxic form called conjugated bilirubin. People with Gilbert syndrome have a buildup of unconjugated bilirubin in their blood (unconjugated hyperbilirubinemia). In affected individuals, bilirubin levels fluctuate and very rarely increase to levels that cause jaundice, which is yellowing of the skin and whites of the eyes.

Gilbert syndrome is usually recognized in adolescence. If people with this condition have episodes of hyperbilirubinemia, these episodes are generally mild and typically occur when the body is under stress, for instance because of dehydration, prolonged periods without food (fasting), illness, vigorous exercise, or menstruation. Some people with Gilbert syndrome also experience abdominal discomfort or tiredness.

damn weird :/

where'd you get that diagnosis? you got blood tests etc? get a second opinion eventually.

i guess from that description, try to also make sure you're hydrating properly. if you're not, start forcing yourself to drink glasses of water every few hours - or do like i do, finish two 1.5L bottles every day. makes it easy to know how much you're drinking.

pc!

So around 2008-2009 I had yellowing of the eyes and slight abdominal pains, I went to the doctor, which they originally diagnosed me with jaundice because of the yellowing of the eyes, blood test and yellow urine. They said it was a liver infection later on.

Later on they carried out a ultra sound, which they found that there was nothing wrong with my liver and it was clear. But the symptoms of jaundice was there.

After some time they came to a conclusion and probably told my parents about it, but I was never aware of what was wrong with me.

A few years ago when fasting I had the same yellowing of the eyes quite a bit, because of fasting, when the days were the longest of the year.

Recent I had a stomach infection and went to the doctors in India and they said Jaundice but after some tests said it was mild effects of jaundice and I never did another ultra sound there to confirm as it was already confirmed but also didn't have the money. There I did blood test and urine test.

I went to the doctors here in the UK because of the remaining effects of the stomach infection was there but also explanation of the yellowing of the eyes, which was mild. So the doctor gave the diagnosis they gave in 2009, only that I was unaware of it and this is the first time I am hearing it, but it's good to have an explanation of what it is and why it is happening.

I will get a blood test tomorrow and see what that says.

I get thirsty more quicker than hungry so I will try and drink plenty of water. Also don't want to get self conscious and let it effect my training. What about mixing glucose with water than drinking water on it's own.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 28, 2019, 10:00:24 am
Date: 28/07/2019
Soreness: none
BW: scale not working

Condition: It was raining a bit and track was wet. A light session to get rust off. 1 hour session.

Warm up
   general stretch, dynamic

Track Warm up
   a walk x 1 x 20m
   a skip x 1 x 20m
   a run x 1 x 20m

   sprint starts
      - 1 step x 2
      - 2 steps x 2

Workout
   30m sprints x 3

Cool down
   stretch

Comment
It was an ok session, obv explosiveness was not there but the strength and base power was there. first run was horrible 10 steps were slipping and then my thumb got caught in my trouser pocket. but the following runs were better. strong and controlled just lacked the elastic and explosiveness. Only had 1 hour before gym closes as it is a weekend it closes early.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 29, 2019, 12:55:48 am
After visiting the doctor to get insight into the jaundice thing, the doctor read from the diagnosis from 2009, which I had not received information about till now that I have Gilbert syndrome.

Quote
Gilbert syndrome is a relatively mild condition characterized by periods of elevated levels of a toxic substance called bilirubin in the blood (hyperbilirubinemia). Bilirubin, which has an orange-yellow tint, is produced when red blood cells are broken down. This substance is removed from the body only after it undergoes a chemical reaction in the liver, which converts the toxic form of bilirubin (unconjugated bilirubin) to a nontoxic form called conjugated bilirubin. People with Gilbert syndrome have a buildup of unconjugated bilirubin in their blood (unconjugated hyperbilirubinemia). In affected individuals, bilirubin levels fluctuate and very rarely increase to levels that cause jaundice, which is yellowing of the skin and whites of the eyes.

Gilbert syndrome is usually recognized in adolescence. If people with this condition have episodes of hyperbilirubinemia, these episodes are generally mild and typically occur when the body is under stress, for instance because of dehydration, prolonged periods without food (fasting), illness, vigorous exercise, or menstruation. Some people with Gilbert syndrome also experience abdominal discomfort or tiredness.

damn weird :/

where'd you get that diagnosis? you got blood tests etc? get a second opinion eventually.

i guess from that description, try to also make sure you're hydrating properly. if you're not, start forcing yourself to drink glasses of water every few hours - or do like i do, finish two 1.5L bottles every day. makes it easy to know how much you're drinking.

pc!

So around 2008-2009 I had yellowing of the eyes and slight abdominal pains, I went to the doctor, which they originally diagnosed me with jaundice because of the yellowing of the eyes, blood test and yellow urine. They said it was a liver infection later on.

Later on they carried out a ultra sound, which they found that there was nothing wrong with my liver and it was clear. But the symptoms of jaundice was there.

After some time they came to a conclusion and probably told my parents about it, but I was never aware of what was wrong with me.

A few years ago when fasting I had the same yellowing of the eyes quite a bit, because of fasting, when the days were the longest of the year.

Recent I had a stomach infection and went to the doctors in India and they said Jaundice but after some tests said it was mild effects of jaundice and I never did another ultra sound there to confirm as it was already confirmed but also didn't have the money. There I did blood test and urine test.

I went to the doctors here in the UK because of the remaining effects of the stomach infection was there but also explanation of the yellowing of the eyes, which was mild. So the doctor gave the diagnosis they gave in 2009, only that I was unaware of it and this is the first time I am hearing it, but it's good to have an explanation of what it is and why it is happening.

I will get a blood test tomorrow and see what that says.

ahhh damn!!!



Quote
I get thirsty more quicker than hungry so I will try and drink plenty of water. Also don't want to get self conscious and let it effect my training. What about mixing glucose with water than drinking water on it's own.

mix glucose with water occasionally, but i'd try to drink pure water (or electrolyte "infused" water) more than sugary drinks. drinking "sugar water" often has its' own set of risks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2019, 04:05:06 pm
Date: 30/07/2019
Soreness: lower legs were shaking after the bss hard to continue, now I can't even contract my glutes, they are dead.
BW: scale not workin

Condition: It was raining and got to the gym at 4pm. Did a get back to work session. It was difficult but it's the start so it's expected.

Warm up
   ankle mobility stretch
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   single leg seated bending over hamstring stretch
   single leg glute bridges
   16kg kettlebell raise (place feet under handle and lift up and hold for 20 seconds) for hips
   back stretch

Treadmill run
   - will prob stop this - felt awkward like my feet was all over the place started running from 0 to 23km/h stayed for 2 seconds then stopped. feet felt awkward running.

Workout
   BSS jump - bss stance descend and then explode up and jump lift knees up and then land in the lower position of the bss and then repeat
      - 3 x 5 @bw

   BSS on raised platform (5 inch) - more stretch and more muscles targetted
      - 1 x 5 each leg @ bw
      - 2 x 7 each leg @20kg dumbbells in each hand - mediocre comfortable but the exhaustion made it hard

   Single leg stiff deadlifts
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   Single leg calf raise on leg press
      - 3 x 10 - (I thought it was 80kg but didn't take the weight of the sled, that's why it was a little heavy but I realized once I started)

   shoulder press dumbbell front and side
      - 2 x 10 each side @8kg dumbbells - tiring

   anti rotations using cables
      - 1 x 4 @15kg
      - 1 x 3 each side @30kg
      - Note: the core work I try to do everyday non workout session really helps with making this easier.

Cool down
   stretch
   walk back

Comment
It was a good start session, tired, legs shaking because of the BSS but the raised platform will help with the hamstring strength at larger rom. hamstring stretch helps with the single leg deadlift in terms of flexibility.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on July 30, 2019, 11:38:15 pm
good idea to stop the treadmill runs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 31, 2019, 05:25:06 pm
Major DOMS, can't walk, sit or anything without my entire lower body paining.
Not looking forward to training through it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on July 31, 2019, 06:35:54 pm
Major DOMS, can't walk, sit or anything without my entire lower body paining.
Not looking forward to training through it.

don't, recover instead. then dial it back a bit for your next session.

pc!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 31, 2019, 07:37:47 pm
Major DOMS, can't walk, sit or anything without my entire lower body paining.
Not looking forward to training through it.

don't, recover instead. then dial it back a bit for your next session.

pc!
It wasn't even a hard session.but will go lighter tomorrow
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 01, 2019, 12:10:26 pm
Date: 01/08/2019
Soreness: lower body as normal slightly less doms

Condition: Got to the gym early due thursday's early closure for women's session. Did light weights.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   scorpion hamstring stretch
   single leg glute bridge - too painful, sore on the way up, even painful on the way down
   high knee hip holds lifting kettlebell and holding at parallel
   back stretch

Workout
   BSS jumps
      - 3 x 5 @bw

   Elevated front leg BSS
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @10kg dumbbells in each hand

   Single leg calf raises on leg press
      - 2 x 10 @90kg

   Single leg stiff deadlifts
      - 2 x 5 each leg @30kg

   Seated shoulder press /w barbell
      - 2 x 7 @30kg

   Bent over dumbbell flys
      - 2 x 10 @5kg dumbbells in each hand

   Iso anti core rotations /w cable
      - 2 x 3 /w 10 second holds midway

Cool down
   stretch
   walk back

Comment
Warm ups were ok except for the glute bridge, glutes and hamstring too painful to lift and nearly impossible to descend as it was even more painful even with double legs so did 2 reps only. BSS jumps were good no trouble same with elevated bss. rest same. 

EDIT: Also forgot to mention that the blood test confirms that I have gilbert's syndrome. dr said it's nothing serious just continue living your life like normal as yellowness of the eye is normal with someone with this genetic thing. but if yellowness of the eye stays longer than normal then the that specific problem is something else.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 03, 2019, 09:42:34 am
Date: 03/08/2019
Soreness: mild doms still there especially in the hamstring and glutes so full ROM not there in the sprint starts

Condition: It was very warm and my shirt fully soaked in the mid section. Speed session. Took out the sled and saw the shed with the weights was locked so I took my own weights from the car and the hole was too small so sneaked a 10kg plate from the gym :ninja:.

Warm up
   ankle mobility
   calf stretch leaning dynamic
   walking calf stretch
   leg swing hamstring stretch
   walking quad stretch
   seated hamstring stretch single leg lean over
   high knee hip raises using kettlebell 16kg x 10
   back stretch

Track warm up
   a walk x 1 x 20m
   a skip x 1 x 20m
   a run x 1 x 20m

   sprint starts
      - 2 x 1 step (first unloaded then loaded (sled without weights))
      - 2 x 2 steps (first unloaded then loaded)
      - prob should've done it the other way round

   10m sled sprints x 2 (10kg plate on sled)

   10m sprints x 2

   30m sled sprints x 2

   30m sprints x 2

   50m sprints x 1

   core workout (one I try and do daily) leg raises to 90 degrees and lift hip, v crunches and side to side rotations crunches

Cool down
   stretch
   walk back

Comment
It was an alright session, the doms were still there and the 10m sprints were good , first one (sled run) was bad and slow but second one was better. but a lot of energy used up in this session that the 30m sprints were not that fast. 50m sprints slow especially the last 20m. Technique still there. Meh.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 06, 2019, 10:12:01 am
Date: 06/08/2019
Soreness: glutes uncontractable, others not that painful but weak

Condition: Warm day, had a congested chest (sign of a cold) so did a low intensity workout kept it to 2 sets didn't want to push the heart too much.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   edge of bench quad stretch
   sitting on the floor grabbing toes single leg hamstring stretch
   single leg glute bridges x 3 each leg followed by double leg
   hip flexion warm up - 30kg cable foot strap - perform 5 reps of high knees then hold last rep for 20 seconds each leg
   back stretch

Workout
   BSS jumps - used mat for the jumping leg
      - 1 x 4 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   BSS with front leg elevated - go down till muscle limits further descension (stretch)
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 1 x 5 each leg @25kg dumbbells in each hand - was difficult but managed it
      - 1 x 5 each leg @22.5kg dumbbells in each hand - comfortable struggle - gonna stick with this

   single leg calf raises on leg press alternate feets each rep
      - 1 x 5 @70kg
      - 2 x 10 @110kg

   single leg stiff deadlifts
      - 1 x 5 each leg @empty bar 20kg
      - 2 x 5 each leg @40kg

   bench press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   bent over rows
      - 2 x 7,10 @40kg

   core anti rotations twists using cable
      - 1 x 5 @15kg
      - 2 x 5 @30kg

cool down
   stretch
   walk back

Comment
A good first session, 22.5kg is a good weight to start with on the BSS. other lifts were fine.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 08, 2019, 10:42:34 am
Date: 08/08/2019
Soreness: posterior chain / legs dead

Condition: It was a very nice warm day but came in with only 1hr 30min to do a session. so upper body session was cut short.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting on floor and doing single leg hamstring stretch
   lying hamstring stretch
   single and double leg glute bridges
   knee raises for hip work with feet under kettlebell handle x 20 seconds hold each leg
   back stretch lying on back

Workout
   BSS Jumps on mat
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @10kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand followed by
      + 1 x 7 each leg @10kg dumbbells in each hand /w/o break between legs

   Seated single leg calf raises using barbell
      - 1 x 5 each leg @40kg
      - 2 x 7 each leg @80kg

   Single leg RDL with back foot on bench as back foot in air curves my lower back
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   bent over dumbbell rows
      - 1 x 3 each hand @12.5kg
      - 1 x 5 each hand @30kg

   dumbbell bench press
      - 1 x 7 @15kg dumbbells in each hand
 
   core workout combo (leg raises with addition of hip lifts to contract lower abs x 20, v-crunches x 20, side to side rotations with legs off the ground knees bent and at top of crunch position and hit the ground each side counts 1 rep x 20

Cool down
   stretch
   walk back

Comment
It was a good session, 22.5kg is the right struggle, left leg slightly weaker then right leg, still have congested chest so I did only 2 sets I don't want to set of chains of coughs and stuff. RDL's more difficult because of the constant time under tension instead of resting the bar on the floor. rusty with the single leg calf raises seated but getting the hang of it. Then was kicked out due to woman's session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 10, 2019, 10:55:13 am
Date: 10/08/2019
Soreness: legs a little sore

Condition: windy as it was cloudy and later it started to warm up. got to the gym early but my warm up routine mixed with plyo's is extending it further so will have to leave out the plyo's prob to the end if I have time, also probs drains my leg too.

Warm up
   ankle mobility
   calf stretch dynamic
   walk calf stretch and some enthusiastic walk to jumps on each step
   hamstring stretch seated on the floor
   hamstring swings
   quad stretch via walking lunges few
   quad stretch walking
   quad stretch on edge of bench
   single leg glute raises x 5 each leg and then double leg with feet together x 5
   leaning knee drives with feet attached to cable @40kg x 8 each leg
   back stretch

Plyos
   explosive step ups x 5 each leg @bw
   single leg box jumps x 3 each leg @bw
   double leg box jumps x 3 @bw

Track Warm up
   A walk x 2 x 20m
   A skip x 1 x 20m
   A run x 2 x 20m
   fast high knee drills x 5m
   alternating high knee drills x 20m
   sprint starts
      - 1 x one step loaded
      - 1 x one step unloaded
      - 1 x two step loaded
      - 2 x two step unloaded - twisted my ankle with the leg I used to stop myself going forward after landing from the second step, no injuries or sprains just a quick roll and back

Workout
   - 2 x 10m Sled Sprints @10

   - 2 x 10m sprints

   - 2 x 30m sled sprints
 
   - 2 x 30m sprints

Cool down
   stretch
   walk back

Comment
It was an ok session besides the wind blowing, the runs felt ok, some of the starts felt quite low to the ground but didn't buckle, which was good but getting there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 13, 2019, 04:22:44 pm
Date: 13/08/2019
Soreness: right quad

Condition: I came in early to gym as I had to leave early, so managed to get 2 hrs workout. Chest still slightly congested so light workout still.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   sitting on the floor hamstring stretch
   single and double leg glute bridge
   high knee raises with 16kg kettlebell with 20 second hold without hands
   back stretch

Workout
   BSS jumps with high knee at top of jump
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg

   BSS with elevated front foot
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand

   step ups with dumbbell 1 x 3 each leg @15kg dumbbells in each hand

   single leg calf raise on edge of thick weight plate 5 inches
      - 1 x 5 @bw
      - 2 x 10 @20kg plate loaded on weight plate

   single leg stiff deadlift
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @40kg
      - 1 x 3 each leg @70kg - felt in the quads of right leg when lowering weight
      - 2 x 5 each leg @60kg

   barbell shoulder press
      - 1 x 5 @20kg
      - 1 x 3 @40kg
      - 2 x 5 @35kg

   pull ups - wide grip (dead hang always)
      - 1 x 5 @bw
      - 1 x 1 @10kg load
      - 2 x 5 @5kg load

   hanging iso parallel knee holds with weight held between thighs
      - 2 x 30,20 seconds @25kg dumbbell weight

Cool down
   stretch
   walk back

Comment
Alright session. BSS getting comfortable. 1 week i consider as 1 session so prob after every 2 weeks I will up the weight.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 15, 2019, 10:25:11 am
Date: 15/08/2019
Soreness: quad was literally throbbing in pain internally and externally

Condition: It was a good day, got to the gym 2 hours before women's session.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting on the floor single leg hamstring stretch
   single leg glute bridges and double leg
   high knee holds with feet strap @50kg shoe was coming off lol x 10 seconds each leg
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells
      Note: have to try minimize using my arms in the jumps, which lightens the load
   
   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand

   single leg seated calf raises
      - 1 x 5 @20kg
      - 2 x 10 @60kg

   single leg stiff leg RDL variation - basically stiff leg deadlift but don't rest bar on the floor
      - 1 x 5 @20kg
      - 2 x 7 @60kg
      Note: The quad throbbing pain started here, because of the knee bent and when lowering the bar I can feel it in the lower quads of my right leg and this workout might have worked out the quads after it was killed in the BSS and this just triggered a quad/tendon pain, throbbing, 7-8/10 pain, very painful. the stiff deadlift less painful cos the tension is not maintained at the bottom of the lift I just place it on the floor. but later when my legs feel good when lowering the bar and stronger I can bring it back in.

   front shoulder press elbow facing forward
      - 2 x 5 @17.5kg dumbbells in each hand

   elbow reverse pulls - arm hanging at the side and pushing elbows backwards and lift weight
      - 2 x 10 @17.5kg dumbbells in each hand

   chin ups
      - 2 x 5 @bw : meh

   cable bend overs for core - trying to experiment core workout with cables

Cool down
   stretch
   walk back

Comment
It was a good session, the bss jumps felt comfortable and powerful but the reason may be use of the arms, bss felt comfortable too not a lot struggle. deadlift caused major quad pains, the pain wouldn't go away no matter what I did. stiff leg deadlifts feel weird awkward on my lower quad on my left leg, I maintain a slight knee bend.

Edit: measured my wingspan at 71" and my height is at around 5'7-5'8. Long arms.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2019, 09:58:50 am
I love stairs, so much use for training, box jumps increasing the number steps every time till you reach your limit. stair runs.

I right now use it as to increase explosiveness in my sprint start by placing my front leg in a sprint start on the step and as quickly and as powerful as possible explode up using the front leg and reach a certain step.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 17, 2019, 10:27:36 am
Date: 17/08/2019
Soreness: quads

Condition: Nice warm and dry day. Came in early hoping for a good sled session, but the damn gym locked up the smaller shed with the sleds. so they have basically locked up all their porta-cabins and sheds just for use by club members. But luckily I bought a sled so will use that and then take a rubber weight plate from their gym and use it outside, even though i'm not allowed as they are restricting my use on track equipment.  :ninja:

Warm up
   ankle mobility
   dynamic calf stretch
   calf stretch walks on to balls of foot
   swing hamstring stretch
   sitting hamstring stretch
   quad stretch
   walking quad stretch
   bench quad stretch
   single leg glute bridges and double
   high knee raises using 16kg kettlbell attached to feet - cable was being used 2 x 10 secs
   back stretch

Track warm up
   A walk x 2 x 20m
   A skips x 1 x 20m - throbbing quad pain just cropped up
   A runs x 2 x 20m
   Alternating high knee drills x 1 x 20m

Track workout
   sprint starts x 2 x 1 step - measured from start line to toes of the landed foot
      - 1.77m
   sprint starts x 2 x 2 steps
      - 3.55m

   10m sprints x 1

   30m sprints x 1

Gym workout - quad sore and 1 hr to go I didn't have much to do so just did what ever

   core rotations using cable @30kg x 1 x 5

   core workout - leg raise to hip raise, v sit ups keeping leg straight up, v crunches, rotation iso crunches

   shoulder push press empty bar x 1 x 10 - doesn't seem too difficult

   shoulder press seated @17.5kg dumbbells in each hand 1 x 3

cool down
   stretches
   walk back

Comment
it was a good session until the quad pain from thursday returned when I was doing my a skips, it gets painful when i apply force to the ground with leg straight with slight knee bend and I can feel it in my quads. the starts were good. sleds locked in shed, which is getting ridiculous that I have bring my own stuff, but if it's unlocked you know I'm using it. couldn't get good runs so thought atleast get 1 run in for 10m and 30m, the quad pain it starts painful and slowly reaches throbbing stage and stays there, don't know if I sprained the quad on thursday or something else. 1 hour in the gym and didn't know what to do so did some core stuff, with lots of rest between as I had to be somewhere at 1:15pm. left the gym 12:45pm.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 20, 2019, 10:15:38 am
Date: 20/08/2019
Soreness: quads a little sore

Condition: Nice day, got to the gym at 10:45am. Finished at 1:15am. That's how long it takes if I do 2 sets of lower body because I do unilateral work, it is like 4 sets and takes long. Quad not as sore as last time fixed somethings in the deadlift.

Warm up
   ankle mobility
   calf stretch for ROM
   seated hamstring
   quad stretch on edge of bench
   sitting on the floor single leg hamstring stretch
   single and double leg glute bridges
   high knee hip holds at 50kg using cable with thigh strap
   back stretch

Workout
   BSS Jumps with high knee at the top of the jump
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @25kg dumbbells in each hand

   single leg calf raise on edge of 5 inch weight plate
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @30kg

   single leg stiff leg deadlift
      - 1 x 4 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 7 each leg @60kg

   bench press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 2 @50kg

   bent over rows
      - 1 x 5 @25kg plate
      - 1 x 5 @50kg
      - 1 x 7 @40kg
      - 1 x 10 @20kg

   cable crunches
      - 1 x 5 @30kg
      - 2 x 8 @50kg - comfortably easy
     
   Hanging knee raises and roll hips to activate lower abs
      - 1 x 5 @bw
      - 2 x 5 @5kg dumbbell between feet

Cool down
   stretch
   walk back

Comments:
Good session, the BSS at 25kg dumbbells felt comfortable not hard and not easy but not much of a struggle. The BSS jumps were comfortable as well. The deadlifts I changed because I was doing it wrong, before I would place behind feet on bench and front foot ahead like in the BSS but when I would lower the weight I would have to move the barbell forward as the COM is between the 2 feet and that put unnecessary stress on the quads but moving the front foot back near the bench and placing back shins on the bench and that way less stress on quads and feet the burn in the hamstring and glutes. Good workout and tiring. Starting to building the bulging and strong core.  :ninja:
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on August 21, 2019, 06:07:14 am
I love stairs, so much use for training, box jumps increasing the number steps every time till you reach your limit. stair runs.

I right now use it as to increase explosiveness in my sprint start by placing my front leg in a sprint start on the step and as quickly and as powerful as possible explode up using the front leg and reach a certain step.

nice!

yea i used to love running stairs.

used to run them a ton when i worked at memorial sportscenter, we were in a hospital complex which had 6 flights at the parking garage. even with only 6 flights, such a good workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 22, 2019, 06:56:36 pm
Date: 22/08/2019
Soreness: quads was sore again at around 6-7/10 after the BSS, but later during upper body work it calmed down.

Condition: It was a warm day, got to the gym at 10:50am, they were doing a medicine ball slam challenge; how many times you can slam the ball in 1 minute, which I agreed to at the end but ended up doing it after the BSS after 5-10 min rest. Ball was deflated that you could feel the heavy solid core in the middle, so that made it difficult.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   sitting hamstring stretch each leg
   quad stretch
   single and double leg glute bridges
   kettle bell lifts with feet, cable was being used, 16kg
   back stretch

Workout
   BSS Jumps with high knee at top of jump
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @25kg dumbbells in each hand - comfortably easy
   
   Medicine Ball Slam Challenge
      - Managed to get 38 slams, ball was slippery at times cos it was deflated, it tied the other guy in the gym, weak upper body a factor. I don't see 38 being challenging for someone. I was also slamming it fast to the ground and quickly picking it up and still 38, oh well.

   Single leg calf raises
      - 1 x 4 each leg @bw
      - 2 x 10 each leg @30kg

   Hamstring curls - quads were too sore to do deadlifts so did this instead
      - 2 x 10 @20kg

   Bench Press
     - 1 x 4 @20kg
     - 1 x 5 @40kg
     - 2 x 2 @50kg

   dumbbells bent over rows each arm
      - 1 x 5 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

   cable kneeling crunches
      - 1 x 5 @35kg
      - 2 x 8-10 @55kg - comfortable weight to use

   lying knees to chest with cable foot strap
      - 1 x 5 @15kg
      - 2 x 8 @20kg

   holding weight plate and doing crunches without getting fully up
      - 1 x 4 @10kg plate
      - 1 x 3 @25kg - shoulders were too weak so weight was more on shoulders and less on core so I went back to 10kg plate

   side to side crunches holding weight and move it side to side
      - 1 x 5 each side @25kg dumbbell

cool down
   stretch
   walk back

Comment
Good session, quad pain came back after the bss, jumps felt good, 10kg good weight, a lot of times where I was in the hole of the BSS jumps and would have to explode out of it instead of bouncing up and down but am improving. skipped deadlifts due to quad pain.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2019, 09:47:22 am
Did some treking yesterday, steep hills, which I mentioned before on this thread a while ago. There was one point and descending that I placed my foot on the side of the dirt path, which was covered in grass and was uneven and my feet rolled to the outside (twisted slightly).

So today it is sore when I place weight on my heel or near that area so decided to skip today's speed session, which I was looking forward to as BSS gives nice light feeling.

But aiming to do core work, light, everyday as well as gym core work 3 days a week, got to wake up the abs  :ninja: but primarily stronger core.  :P
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2019, 12:48:02 pm
Workout

General Ab workout + stair leaps

This is the core workout I do during no gym sessions and one I did today but added hanging leg raises (legs to ceilings)
http://www.youtube.com/watch?v=9VsDP584zyQ

Stair leaps
I did the leaps and felt that I couldn't get up far enough, just managed to land on the top steps when aiming of force but when aiming for quick explosiveness I can get my feet on the step but use the walls to get the rest way up. But I just realized my normal stair leaps was one step below so it makes sense and it's good improvement I guess and the next target. Current ability is 3 steps and today I was aiming for 4 steps thinking this was my current.

Also everyday I do the baby shark ab workout  :ninja:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2019, 12:29:30 pm
Date: 27/08/2019
Soreness: not a lot of soreness in my legs
BW: Scale still not fixed

Condition: sun blazing away it's heat on us. Got to the gym late at 11am, so took a 1:30pm prayer break before returning to finish the workout from 1:50pm to 2:15pm.

Warm up
   ankle mobility - did it carefully on the lightly twisted ankle a few days ago
   calf stretch
   seated hamstring stretch on bench
   seated single leg hamstring stretch on floor
   quad stretch on bench
   single and double leg glute bridges x 3 each leg and double x 5
   high knee holds using cable to thigh strap
      - 1 x 5 @20kg
      - 1 x 1 w/ 20 seconds hold @50kg
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand
      - 1 x 7 steps walking lunges @27.5 kg dumbbells in each hand

   Single leg calf raises seated
      - 1 x 5 each leg @60kg
      - 2 x 10 each leg @100kg - difficult to get barbell on of thigh (use padding under) it's heavy.

   Single leg stiff leg deadlift
      - 1 x 5 each leg @40kg
      - 2 x 7 each leg @60kg

   Shoulder Press
      - 1 x 5 @20kg
      - 2 x 2 @40kg  :personal-record:
      - 1 x 7 @30kg

   bent over dumbbell flys
      - 1 x 5 @4kg dumbbells in each hand
      - 2 x 10 @6kg dumbbells in each hand

   kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @55kg

   lying down knee raises
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   cable side bends with handle on top
      - 1 x 5 each side @20kg
      - 2 x 8 each side @40kg

   grab cable handle facing perpendicular to it, step away so tension to rotate your body and from there you bring handle in front away from body and then back - don't know name of this, but I have seen it on youtube just don't remember
      - 1 x 5 each side @30kg

Cool down
   stretch
   walk back

Comment
Good, yet hot, session. BSS 27.5kg was comfortable struggle. Calf raises difficult. shoulder press just managed to get 2, last rep very slow moving. Love core work as I have motivation to try get ripped (six pack) :ninja: . Others were ok. deadlift getting comfortable can feel it in my glutes and hamstring.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 27, 2019, 12:30:39 pm
 :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

I finally hit my century page on this log lol

 :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2019, 05:38:37 pm
Date: 29/08/2019
Soreness: sore quads makes my knees a little sore

Condition: It was warm, humid. Seem to be sweating a lot now a days. Got to the gym late so I had to do it quick.

Warm up
   ankle mobility
   calf stretch
   seated on bench hamstring stretch
   sitting on the floor single leg hamstring stretch
   quad stretch on edge of bench
   single leg glute bridges and double leg
   high knee hip holds with thigh cable strap @50kg x 20 seconds
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Seated Single leg Calf raises
      - 1 x 5 each leg @20kg
      - 1 x 4 each leg @60kg
      - 2 x 10 each leg @80kg

   Lying hamstring curls using cable
      - 1 x 5 each leg @10kg
      - 2 x 5 each leg @20kg

   Shoulder press w/ dumbbells front and back
      - 1 x 5 each side @8kg dumbbells in each hand
      - 1 x 2 each side @17.5kg dumbbells (difficult)
      - 1 x 5 each side @15kg dumbbells

   standing elbow back raises one hand
      - 1 x 5 each hand @15kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   kneeling cable crunches
      - 1 x 5 @25kg - too light
      - 2 x 10-12 @55kg

   lying knee raises with cable
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   side bends with cable handle on top each side
      - 2 x 10 @40kg

   Other stuff such sprint arm swings

Cool down
   stretch
   walk back

Comment
Good session. Nice and strong. BSS jumps felt good and bouncy at bw. Others were ok. quad pain caused me to do hamstring curls. but that pain went after doing upper body work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 31, 2019, 10:59:51 am
Date: 31/08/2019
Soreness: quads - when I tried the straight leg bounds for warm up, I could feel the deep strain in my quads.

Condition: It was warm with a slight breeze. Brought my own sled to the track and used the rubber weight plates of the gym 10kg. Came in at 11 am and finished at the time the gym closes. Also just like glute activation and hip activation can help improve performance but I also found out that when I do some light core work, it also helps boost my performance, I feel more powerful.

Warm up
   ankle mobility
   dynamic runners calf stretch
   walking slowly on to the balls of my feet around the gym
   hamstring stretch seated
   leg swings for hamstring stretch standing and seated with legs straight out in front and lift the legs
   quad stretch
   single and double glute bridges
   kettlebell raises with feet @16kg forces dorsiflexion (feet towards the shin) to hold the kettlebell in place using it's handles
   back stretch
   weight box squats @5kg dumbbells in each hand
   core activation work
   arm sprint swings

Track warm up
   A walk 1 x 15m - felt really good and light
   A skip 1 x 15m
   A run 1 x 25m
   straight leg bounds - not good idea as I can feel it in my quads

Track Workout
   Sprint starts
      - 1 step for distance (might have also done it quickly so not really much for distance) x 1
      - 2 step for distance x 1

   Sled Sprints followed by Unloaded runs
      - 2 x 10m sprints loaded - felt good, arms pumping really fast
      - 2 x 10m sprints unloaded
      - 2 x 30m sprints loaded - felt good
      - 2 x 30m sprints unloaded - didn't really feel any different without because of the quad fatigued, so felt normal run but the upright running phase, I felt fast as if I was accelerating further, prob must have been slow drive phase  :ninja:
      - 2 x 50m sprints unloaded - alright runs

   Step work x 5

Gym Work
   Core work
      - incline bench hold the upright part of the bench and use my core to lift my lower body off the bench and bring my knees to my chest 2 x 10
      - decline weight crunches - felt it more on my hips then my core, prob cos there was no feet support
      - weighted crunches on the floor x 10
      - side to side crunches with 10kg plate x 10

Cool down
   stretch
   walk back

Comment
Good session. Been a while since I got on the track to use the sled. Runs felt good.
But quads died very quick to use them on the unloaded 30m sprints. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 03, 2019, 02:05:56 pm
Date: 03/09/2019
Soreness: quads

Condition: Sun hitting really hard and it was very warm, but luckily not that warm inside. Got to the gym at 11:15am and finished at 2:15pm, with a prayer break between 1:30 and 1:50.

Warm up
   ankle mobility
   calf stretches
   seated hamstring stretches
   single leg sitting on the floor hamstring stretches
   single and double leg glute bridges
   high knee holds with cable thigh straps - 3 reps @20kg, 1 @40kg w/ 10 second hold
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand
   
   BSS with elevated front legs
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Single leg calf raise on edge of 5 inch weight plate
      - 1 x 5 @bw
      - 2 x 8 @40kg weight on belt

   Single leg stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 7 each leg @60kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 3 @47.5kg

   Bent over barbell rows
      - 2 x 8 @47.5kg

   Prayer break
 
   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @20kg

   Side bends with holding handle above
      - 1 x 5 @20kg
      - 2 x 10 @40kg

   Wood chops - I think the one I used to do is better for the obliques instead of high to low woodchops
      - 1 x 5 each side @30kg

Cool down
   stretch
   walk back

Comment
Nice and comfortable session. The BSS is still not at a comfortable easy level yet, so will see thursday and if it's the same then I will go on to do 27.5kg for the 3rd week. Rest was ok.

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 03, 2019, 11:31:31 pm
:personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

I finally hit my century page on this log lol

 :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:

welcome to the century club.. lolol. :highfive:

most of the entries in your log are very detailed too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 04, 2019, 01:38:30 pm
And when I become a famous athlete I will make a log/book out of it and sell it
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 05, 2019, 11:10:11 am
Date: 05/09/2019
Soreness: quads

Condition: Nice warm day. Got to the gym early cos it's thursday at 10:15am and finished comfortably at my pace at 1:10pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   single leg sitting hamstring stretch
   quad stretch
   single and double leg glute bridges
   high knee hips 1 x 3 each leg @20kg, 1 x 1 each leg @40kg x 20 seconds hold
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 7 each leg @10kg dumbbells in each hand
      - 1 x 10 switching jumping lunges @10kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand
      - 1 x 10 steps walking lunges @27.5kg dumbbells in each hand

   Single leg calf raises edge of weight platform
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @40kg

   45 degrees back extension barbell
      - 1 x 5 @20kg
      - 2 x 7 @60kg   
      - explosive RDLs @60kg

   Dumbbell bench press
      - 1 x 5 @7kg dumbbells in each hand
      - 1 x 5 @15kg dumbbells in each hand
      - 1 x 3 @20kg dumbbells in each hand
      - 1 x 10 @15kg dumbbells in each hand

   Bent over leaning on bench dumbbell rows each hand
      - 1 x 5 each hand @15kg dumbbell
      - 2 x 5 each hand @30kg dumbbell
   
   Kneeling cable crunch
      - 1 x 5 @30kg
      - 2 x 10 @60kg

   Lying knee raises aim to lift lower back off the bench
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   Side cable crunches
      - 1 x 4 @20kg
      - 2 x 8 @45kg

Cool down
   stretch
   walk back

Comment
Good session. Will stick with 27.5kg dumbbells on the BSS and 10kg on the BSS jumps till I can do it comfortably easy. The back extension, since it's been a long time, it was difficult at 60kg when getting my body from parallel to the ground to the end position since it's at 45 degree. The rest was good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 07, 2019, 10:07:50 am
Date: 07/09/2019
Soreness: quads and hamstring slightly

Condition: It was raining a little when I left my house but it stopped after I arrived thank goodness, but then the track was occupied for race for life for cancer research, which they will be occupying the track for 24 hrs. So did some plyo's in the gym, got some PB's too which was good. btw when I jump don't go to half squat, but rather quarter squat before jumping, a mental thing I think don't know if I went lower would I be able to jump higher. my thinking is that the amount of force I put into the ground the same force would be used in the upward motion, but other places I heard you let your legs loose when going down and then contract your muscle and jump as high as you can. hmm food for thought.

Warm up
   ankle mobility
   calf stretch walks
   calf stretch
   seated hamstring stretch
   single leg sitting hamstring stretch
   quad stretch
   swing leg hamstring stretch
   single and double leg glute bridge on the floor rather then using a box to place my foot on as it was used
   kettlebell lifts with my feet @16kg as usual x 5 each leg
   back stretch

Workout
   bigger steps then home so I got to jump off second foot - explosive step jumps
      - 2 x 5 reps of (explosive 1 steps)
      - 1 x 5 reps of (explosive 1 step off to explosive 2nd step, which is really not that explosive but just jump up as high as I can to the next step)

   ankle hops
      - for speed 2 x 10 (little and fast jumps as possible)
      - for height 2 x 10 (as high as I can go)

   tuck jumps
      - 2/3 x 10

   Box Jumps
      - 1 x 5 @26" box
      - 1 x 5 @33" box
      - 1 x 5 @38" box
      - 1 x 5 @43" box
      - 5 x 1-3 @45.5" box  :personal-record:

   Single leg box jumps
      - 1 x 3 each leg @10" box
      - 1 x 3 each leg @15" box
      - 1 x 3 each leg @20" box
      - 1 x 3 each leg @26" box
      - 2 x 7-8 each leg @31" box  :personal-record:

   Depth jumps off 31" box and jump as high as I can
      - 3 x 8

   Bench core work at incline 30 degrees (lay on incline bench hold on to head rest and using core lift lower body like knee raises above head)
      - 1 x 8 @bw comfortably easy
      - 1 x 6 @holding 3kg dumbbell between feet getting difficult

   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Oblique cable rotations
      - 1 x 3 each side @10kg
      - 1 x 7 each side @30kg

   Wanted to record my box jumps, felt confident even though my legs a little tired, the box jumps wasn't that difficult when I did it, so recorded myself but as expected I could jump on it but was always off balance and wanted to keep going till I could stay up there but was interrupted by staff saying gym is closed, I stayed 10 mins past it's closing time but stayed as people doing race for life outside, so left.

Cool down
   stretch
   walk back

Comment
A good session, the 38" box jump was comfortable, with less than 90 degree knee bend to jump, attempted 43.5", which was good and comfortable. did take before I could get over my mental barrier and attempt it but once I saw how comfortable and not difficult it was, I was confident doing it over and over again. Last set I did 3 jumps. single leg box jumps, has improved as the 26" box was difficult to land and stay on with my left leg but now comfortable and I could even do it on 31" which was a PB and that was comfortable not too difficult but when I did a lot of times legs became tired and was at that stage where I was off balance after placing my landing my feet on it. Seems like the step jumps is also having it's effect as well as the BSS jumps.

Video of the Box Jumps - SVJ is still the same at 23"
http://www.youtube.com/watch?v=3aELBci6vF4
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2019, 05:51:37 am
Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 08, 2019, 10:08:42 am
box jumps were nice!

Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.

not sure. two completely different movements. i like your style of box jump better in regards to sprinting/jumping. it's more on the reactive/explosive side of the equation imho. deep preloading is fine but i like the quicker/shorter bursts.

deep box jumping technique would probably link more to the initial portion of the drive phase, than top speed. sounds like you're talking about knee drive during top speed tho?

as for getting knees up during top speed, to me that's addressed more so through drills and specific mobility exercises - like hurdle mobility etc. even a few millimeters of ROM improvement at the same turnover etc would potentially yield some big results, so it's not like one needs to make drastic mobility improvements.

good stuff!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2019, 12:15:32 pm
box jumps were nice!

Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.

not sure. two completely different movements. i like your style of box jump better in regards to sprinting/jumping. it's more on the reactive/explosive side of the equation imho. deep preloading is fine but i like the quicker/shorter bursts.

deep box jumping technique would probably link more to the initial portion of the drive phase, than top speed. sounds like you're talking about knee drive during top speed tho?

as for getting knees up during top speed, to me that's addressed more so through drills and specific mobility exercises - like hurdle mobility etc. even a few millimeters of ROM improvement at the same turnover etc would potentially yield some big results, so it's not like one needs to make drastic mobility improvements.

good stuff!

I was referring to the knee drive during the start and drive phase, where you want to extend your hips to drive forward as you mentioned, which is the part I am training currently.

So I should be going deeper if that was the case, but as for SVJ's would it make any difference if I was to go deeper.

I prob switch between both. Maybe incorporate these during my speed sessions, practice makes perfect.

Thanks for the feedback.  :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 10, 2019, 11:39:53 am
Date: 10/09/2019
Soreness: none that sticks out

Condition: It was dull and a little cold outside but inside it was normal, but yet I was sweating a lot, after the BSS I had a lot of sweat, which I wiped off and then resting I was sweating some more lol, which I have noticed I am sweating a lot more, maybe I have put on a lot of weight and that is being sweat out but I just don't know cos I don't have a scale to measure. I also decided to slowly incorporate olympic lifts, since I do 2 sets I look for something to do on the 3rd set, so I decided to incorporate power hangs, where you lower weight to shin then you bring it up and jump; well... go on to my toes,  while at the same time using my upper quads to push the weight forward and up and then I shrug it as high as I can. not really smooth but I make sure to push the bar forward as soon as it comes up, but practice makes perfect, I will definitely record it for your guys opinion if I am doing it right or not.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - on bench and single leg on the floor
   quad stretch on edge of bench
   single and double leg glute bridges off box
   high knee raises with cable thigh strap @25kg and @50kg holding for 20 seconds
   back stretch

Workout
   BSS jumps - since all benches were sat on and used I used pile of weight plates to place back leg until last set they all left and I could use it for last set
      - 1 x 5 @bw
      - 1 x 3 @5kg dumbbells in each hand
      - 2 x 5 @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7,8 each leg @27.5kg dumbbells in each hand
      - 1 x 14 steps walking lunges @27.5kg dumbbells in each hand

   Seated Single leg calf raises
      - 1 x 5 each leg @20kg
      - 1 x 5 each leg @60kg
      - 2 x 10 each leg @90kg

   Single leg Stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg

   Power cleans but without the catching the bar under it
      - 1 x 5 @70kg - got it to stomach height

   Standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg - last set I had to jump assist it for last 2 reps

   leaning over dumbbells flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 10 @6kg dumbbells in each hand

   kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @25kg

   cable side crunches
      - 1 x 5 each side @25kg
      - 2 x 8 each side @50kg

Cool down
   stretch
   walk back

Comment
BSS getting a little comfortable so I am ready to move up next week, the jumps also getting easier so will progress that up to 12.5kg dumbbells. Stiff leg deadlifts is a new weight, which was same struggle as 5RM of my max deadlift and am excited to start incorporating power clean shrugs (don't know if there is a name for it) and will stick to it until the stiff leg deadlifts are comfortable, not planning to do snatches any time soon unless it's an empty bar or light weights as warm up. Shoulder is weak as I am only on 35kg shoulder press lol but anyways shoulder strength is not as important as speed, leg strength is where it's at. others were ok. building that power in the core, which is the thing, which drives my glutes, hips and hamstring.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 12, 2019, 01:32:14 pm
Date: 12/09/2019
Soreness: none

Condition: It was dull outside but inside the gym it was warm and I was a sweaty mess if I didn't use a paper towel after every set. Got to the gym at 10:15am and finished at 12:45 - 1pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee lifts with thigh strap @50kg
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand
   
   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand
   Walking Lunges
      - 1 x 14 steps @27.5kg dumbbells in each hand

   Single leg seated calf raise on edge of plate
      - 1 x 5 each leg @20kg
      - 1 x 5 each leg @60kg
      - 2 x 8 each leg @80kg

   45 degree back extensions
      - 1 x 5 @20kg
      - 2 x 7 @60kg

   Power shrugs
      - 1 x 5 @40kg - this was actually a power clean as I could catch the bar under, wanted to record but phone switched off when I tried
      - 1 x 5 @60kg - could only get bar stomach height

   Shoulder press dumbbells
      - 1 x 5 each side @12.5kg
      - 1 x 5 each side @17.5kg - difficult to do 2 reps so the rest I used my legs to assist lol

   elbow reverses?(where you hold dumbbells at side and you bring the elbows back causing the weight to come up the side of your legs)
      - 1 x 5 each hand @17.5kg dumbbell
      - 2 x 5 each hand @25kg dumbbell - shoulder got this way when doing to heavy, so I can feel slight pinch so I the movement slowly.

   cable kneeling crunches
      - 1 x 5 @25kg - too light, can't hold my upperbody weight lol
      - 2 x 10 @60kg

   lying knee raises
      - 1 x 5 @15kg
      - 2 x 10 @25kg

   side crunches /w cable
      - 1 x 5 @25kg
      - 2 x 10 each side @50kg

Cool down
   stretch
   walk back

Comment
It was a good session, bss jumps are comfortable and will move up to 12.5kg dumbbells. BSS was comfortable up to 5 and then slight struggle after so will move up on that to 30kg. The power cleans, I'm surprised I could do 40kg, felt light and comfortable, wanted to record but will do it at the next opportunity also will do deadlifts one week and back extension another week instead one on tuesday and other on thursday. calf raises were good as usual. shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 13, 2019, 01:17:18 am
Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 13, 2019, 10:12:16 am
Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.

same happens to me, back arches, which I force to become neutral, but it's impossible. but I am able to target different parts of my shoulder that way.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 14, 2019, 11:00:47 am
Date: 14/09/2019
Soreness: shins (slight scrape of shins when I missed the box jump when I lost concentration)

Condition: Very hot, sun blazing down really hard. Wanted to get to the gym earlier but lost 30 mins. Arrived 11:15 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   walk onto toes
   hamstring swing stretches
   quad walk stretches
   glute bridges single and double
   knee lifts with toes under 16kg kettlebell x 10 each leg
   back stretch
   sprint arms swings /w 5kg dumbbells in each hand then unloaded swings after

Track Warm up
   A walk x 15m
   A skip x 15m
   A run x 15m
   alternating high knee drills x 15m
   straight leg bounds slow paced x 15m
   mountain climbers x 20

Workout
   1 Step starts x 2 : distance covered was 1.7m from the start line not from the front foot, which is my normal amount

   2 Step starts x 2 : distance covered was 3.5m normal amount

   Sled Sprints 10m x 2 @15kg plate

   Unloaded Sprints 10m x 2

   30m sled sprints x 2 @ 15kg plate

   Unloaded 30m sprints x 2

   50m sprints

Plyos
   Overhead shot put throw (got the largest shot put) x 3
      - 8m
      - 8.3m
      - 8.9m

   Forward shot put throws x 3
      - 7.8m
      - 8m
      - 8.5m

   Box Jumps - used both depths slight knee bend and normal quarter deep squat
      - 33m x 5
      - 38m x 5
      - 43m x 5
      - 45.5m x 5 - comfortable both ways - one method I slipped my toes as I didn't bring knee's high enough as i normally did lack of concentration

Cool down
   stretch
   walk back home
      - hanging knee raises x 8
      - ab roll outs 2 x 10

Comment
It was hot, the warm ups felt good but the runs just felt average, the sled runs felt ok, but the unloaded runs didn't feel fast and I didn't feel the unloaded effect on the runs due to quads exhausted from Thursday probably not sure. Didn't have enough time so did core workout at home.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2019, 01:00:40 pm
Date: 17/09/2019
Soreness: quads a little

Condition: A lot of conflicting incidents occurred today, starting off with the slightly cold morning at 11am but at the same time the sun was really blazing I could feel the concentrated rays while at the same time feel the morning cold wind. Second was that during the workout I get thirsty, which I drink water but after being full with water and I start a workout my throat and mouth goes soo dry and drinking any more water would not feel good, so I just rinse my mouth with little water and drink it even though i'm not thirsty. Finished at 2:30pm. Back a little sore from back extensions, which was maintained due to the ab roller, like a tight point in my back, which tightens further if I was to lean over and touch my toes and bend at the back.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee holds with cable strap to thigh @60kg x 20 seconds each leg
   back stretch

Workout
   BSS Jumps
      - 1 x 3 each leg
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbells in each hand  :personal-record:
      - Note: Had to make sure I was not jumping backwards on to my support leg or using my arms.

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @30kg dunbbells in each hand
      - Walking lunges 1 x 14 steps @30kg dumbbells in each hand
   
   Single leg calf raise on edge of weight plate
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @50kg

   Single leg stiff deadlifts
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg - could have done more, will do 7 next week
      also with the bruise on my left leg shin, I had to keep the bar from touching my shin as I lifted it up.
   
   Power cleans
      - 1 x 3 @20kg
      - 1 x 5 @50kg  :personal-record:
      - phone always shuts off when it has 22% battery and you try to record :uhhhfacepalm:. would have held it if I squatted a little to hold the weight in place but aim was just to get it up and catch the bar.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 8 @40kg

   Bent over rows
      - 1 x 5 @20kg
      - 2 x 7 @50kg

   Kneeling cable crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   side crunches
      - 1 x 5 each side @25kg
      - 2 x 10 each side @50kg

Cool down
   stretch
   walk back

Comment
It was a good session. The BSS jumps were not that bad, wanted to skip 12.5kg as I felt good, nice and steady. tight point in back slightly got irritated but later disappeared. BSS was comfortable at 30kg not much difference from 27.5kg. Single leg deadlifts was easier then last one, but it's more easier starting from standing then sitting as I can activate my muscles when lowering the weight to the ground and then starting rep count when standing from there, left leg way easier than right leg. Bench press aim is to stick with a good weight and not to proceed to heavier weights.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2019, 01:03:37 pm
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:
Title: Re: A Journey to Running Fast and Jumping High
Post by: Mikey on September 18, 2019, 05:19:25 am
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

Congratulations!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 18, 2019, 05:26:54 am
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

Congratulations!

Thanks man  :highfive:

A little nervous but after a week or so should feel settled in, but the good thing is first year or two is in college and then I will slow transition into the company to make me feel used to a working environment.

I haven't worked professionally after studies most were temp jobs, so we'll see.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on September 18, 2019, 09:34:58 am
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

 :highfive: :highfive: :highfive: :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 19, 2019, 11:06:40 am
Now it's that time, where I have to try and juggle my work and workout. Mon to fri makes it easier to do the weekend work, but with jeans on attending college I have to make an arrangement to do gym work where I split lower and upper body due to how long it takes and bring in suitable clothes and footwear.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2019, 11:44:01 am
Date: 21/09/2019
Soreness: quads

Condition: Nice and very warm. Got to the gym at 11:15am. Managed to get a good workout. Also my work place is a few minutes drive to a track, the gym is a small basement but they also have this garage size gym for athletes which has bench, mat, barbell and weights and squat rack, all I need for a good workout for the coming weeks. Going to implement weighted vest workout soon maybe week after until I adjust to the working routine.

Warm up
   ankle mobility
   calf stretch
   calf walk stretch
   hamstring kick stretch
   quad walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   hip work on cable - being silly
   sprint arm swings @5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 20m
   slow straight leg bounds

   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Workout
   2 x 15m Hill sprints

   2 x 10m Sled runs @15kg load

   2 x 10m sprints

   2 x 30m sled sprints @10kg load

   2 x 30m sprints - quads were starting to be sore

   1 x 50m empty sled run slow and just jogging with form lol

Plyometrics
   4 x overhead shotput throw @7kg - furthest was 9.1m, 8.4m lowest

   4 x broad jumps - average distance was 2.5m

   Core work - twists, crunches and lower ab workout

   Box Jumps - using 1/4 squat and minimal knee bend jumps
      - 3 x 38"
      - 3 x 42"
      - 3 x 45"

Cool down
   stretch
   walk back

Comment
A good session, the rest on thursday seems to be enough for today's session to be really good and the runs felt fast and the hill has helped. I decided to do 23% for the 10m sled sprint and then reduced the load down to 15% for the 30m sprints, which feels better after. Plyos were good the broad jump is ok but the problem I have is that the first furthest jump I place a mark and when I try to beat it I can get close but I can't extend my leg in front to land further or i'm too scared too extend and land on my rear end. I'm probably not throwing the shot put probably as most of the measurement analysis tables I have seen are at 15m+. But a good session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on September 22, 2019, 12:26:30 pm
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

whaaat?? sick! :highfive:

congrats man. :goodjobbro:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2019, 03:17:26 pm
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

 :highfive: :highfive: :highfive: :highfive:
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

whaaat?? sick! :highfive:

congrats man. :goodjobbro:

Thanks.
Finally get some money coming it, try and clear my debt and buy some required equipment for my training.

Also the track that is near my job, I can join the athletics club as the benefit is the same as a normal gym membership but I also can get a coach as my previous coach has gone of reach, don't know what happened to him, can't get a hold of him. Don't know if coach will be good or not but will not use him primarily for my speed session but maybe for endurance, but their club starts late, so will see if the coach can fit to my schedule.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 24, 2019, 04:45:17 pm
Date: 24/09/2019
Soreness: none

Condition: Only get 6 hrs sleep. 40 min drive to the college. 1st attempt at juggling gym with work, finished college at 4:30pm and got back to my home town at 5:00pm and went to the gym and go there at 5:30pm and finished the gym at 7:00pm. Sweating a lot as it was a simple straightforward workout, basic movements. Would appreciate feedback on power clean video at the end of this log.

Warm up
   ankle mobility
   calf stretch
   sitting single leg hamstring stretch
   edge of bench quad stretch
   single and double leg glute bridges
   high knee holds /w cable thigh strap @60kg or 70kg don't remember lol x 10 seconds each leg
   back stretch
   squat stretch - forgot one of the stretches - remembered only 3

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg
   
   Quarter Squat - touch safety pins and go
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 2 x 7 @100kg

   Slightly higher than half squat but more than quarter, 70% between half and a quarter
      - 1 x 100kg

   Barbell calf raises on floor
      - 3 x 15 @100kg

   45 degree back extensions using 10kg EZ bar too lazy to get another one, but in the future will use normal barbell
      - 1 x 5 @30kg
      - 3 x 7 @70kg - getting tough

   Power cleans
      - 1 x 5 @40kg - managed to record it but not really good angle
      - 1 x 7 @50kg

   Barbell standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   Leaning over dumbbell flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 5 @7kg dumbbells in each hand

   Kneeling cable crunches - this time hard to knee while holding the cable handle above head without it pulling me forward but managed to get it done
      - 1 x 5 @25kg
      - 2 x 10 @65kg

   Oblique cable twists
      - 1 x 5 @15kg each side
      - 2 x 7 @25kg each side - comfortably easy

   Hanging isometric knee raised at 90 degree with weights between thigh (20kg dumbbell) held it there for 30 seconds for lower ab training

Cool down
   stretch
   walk back

Comment
It was an ok session, plan on doing it for 4 weeks until I get a schedule going at the gym near the work place and then go back to BSS for progression up to 40kg dumbbells, with weighted vests. Workout was straight forward, squats, calf raises and substitute to deadlifts the back extensions for a good posterior chain burn.

Video of Powerclean
http://www.youtube.com/watch?v=Xb4Xw8HsXpI
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 26, 2019, 06:44:40 pm
Will post my journal later as it's getting late and not much time on laptop except on weekends.

But made another attempt at power cleans, comfortable weight but I still can't seem to get it right, still looks wrong.

Input appreciated
http://www.youtube.com/watch?v=DzC8Tv4gryc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2019, 11:10:18 am
Date: 26/09/2019
Soreness: none

Condition: Got to the gym late as I left my town of work at 5:00 and got to the gym at around 6:00 and finished gym at 7:30. After work gym is always rushed without compromising reps or sets but rather reduce recovery time.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   single leg hamstring stretch
   single and double leg glute bridge
   high knee holds /w cable
   squat stretch
   back stretch

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Near Half squats with pins at half position
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Calf raises /w barbell
      - 3 x 15 @100kg

   45 degree hyperextension
      - 1 x 5 @40kg
      - 3 x 7 @60kg

   Power cleans
      - 2 x 5 @40kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @40kg

   Bent over flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 7 @7kg dumbbells in each hand

   Knee crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   Lying knee raises
      - 2 x 10 @15kg

Cool down
   stretch
   walk back

Comment
Good session. Squats were ok and also after every squat session if it's quarter squat I can jump high and feel good but at half depth legs fatigued a little high but not as bouncy. Power cleans need a lot of concentration i.e. upright, hips down, both come up and shrug and thrust the bar and jump and catch it from under. but the above video slight hip raising quicker and the bar is away from my legs as well. so a little tricky to get it right.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 29, 2019, 04:21:05 pm
Date: 29/09/2019
Soreness: none

Condition: It was raining earlier but slowed to a stop and the track was wet, so wasn't expecting good sprint start as my feet slips backwards. Decided on doing it on sunday to get more rest from the last gym session.

Warm up
   ankle rotations
   calf stretch
   walking calf stretch
   quad stretch
   walking quad stretch
   kicking hamstring walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   step up to high knee with cable strap to feet @15kg, 30kg each leg x 5
   back stretch - double leg and single leg
   arm sprint swings @5kg dumbbells in each hand

 Track Warm up
   A walk x 20m
   A skip x 2 variations x 20m
   A run x 20m
   Alternating fast high knee drills x 20m
   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Track Workout
   10m hill sprints x 2
   
   10m sled sprints @15kg load on sled x 2

   10m sprints x 2

   30m sled sprints @10kg load x 2

   30m sprints x 2

   50m sled sprints @5kg load x 1

   50m sprints x 1

Plyometrics
   Broad jumps x 3 @ 2.4m furthest : note ( When i tried to jump while falling forward grass was slippery so I kept slipping and getting low for the jumps after.

Gym
   single leg box jumps x 5 @28" box

   kneeling crunches x 10 @65kg

   bench lower body lifts x 10

Cool down
   stretch
   walk back

Comment
It was a good session the runs felt good with an extra days rest. The sled runs at 50m will prove beneficial for top speed with a low load. Wet track so the drive out the blocks (start line in my case) not good but the runs after were good. The plyometrics were good the broad jump were ok, did it on grass and grass was slippery, so the more my broad jumps involve falling forward the lower the distance as I slip backwards. But ok session. Also I did some practice power cleans again following the video by alan thrall teaches power clean to an average joe and was very good.

Tutorial video
https://www.youtube.com/watch?v=-PG2KtOz-0k

My video - looking better, need to fix the top part, which is not really important as I just need to get under it and that is success don't want to land it on my shoulder as I fear it may hurt my collar bone as my shoulders are small, but I can slowly after catching it roll it on to my shoulders on my finger tips, but hopefully after some time I can get used to it.

http://www.youtube.com/watch?v=rsy9xSv0Kuw
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 01, 2019, 05:22:25 pm
Date: 01/10/2019
Soreness: none

Condition: It was raining, got to the gym at 5:30 and left at around 7:15pm. Work schedule is hectic. 8:30am to 4:00-15pm then get to home town at 5:00 then get to the gym at around 5:15pm. This time is mostly busy.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   single and double leg glute bridge
   high knee kettlebell lifts cable used
   squat stretch
   back stretch

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Half Squats
      - 1 x 5 @30kg
      - 1 x 5 @60kg
      - 3 x 7 @100kg - comfortably easy

   Calf Raises
      - 3 x 15 @100kg

   Hamstring curls as all benches were used and midway it became free and then used again lol
      - 1 x 5 each leg @10kg
      - 3 x 7 each leg @20kg

   Power cleans
      - 1 x 5 @40kg
      - 2 x 5 @50kg - challenging at 3-5 reps, second set I could only get a shrug jump too tired and weak to get under it.

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @30kg

   Behind the back elbow lifts
      - 1 x 5 @30kg
      - 2 x 7 @50kg

   crunch holding weight plate as cable was used
      - 2 x 10 @15kg plate

   crunch twists holding 15kg plate
      - 2 x 10 each side

   lower ab work

Cool down
   stretch
   walk back

Comment
At this time gym is usually busy mostly the cables and benches so will have to make adjustments all the time but as long as the same muscle is targeted then it's ok. Power cleans are fun and good but 50kg it was tiring.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2019, 06:33:23 pm
Date: 03/10/2019
Soreness: none

Condition: Got to the gym at 5:30pm and finished at 7:15pm. Gym wasn't that crowded so I got to use the equpment I needed.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting on the floor single leg hamstring stretch
   single and double leg glute bridge
   isometric high knee 10 seconds @60kg weight via cable
   squat stretch
   back stretch

Workout
   Jump Squats
      - 1 x 4 @20kg
      - 3 x 5 @30kg

   Half Squats on to pin touch and go
      - 1 x 4 @30kg
      - 1 x 4 @60kg
      - 3 x 7 @100kg

   Calf raises
      - 3 x 15 @100kg

   45 degree back extension
      - 1 x 4 @40kg
      - 3 x 7 @70kg

   Power cleans
      - 1 x 5 @40kg
      - 2 x 5 @70kg - just a jump and shrug, not strong and powerful enough to catch the bar under

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @35kg

   Behind the back barbel elbow lifts
      - 2 x 5 @60kg

   Kneeling crunches on cable machine
      - 1 x 5 @30kg
      - 2 x 12 @65kg

   Lying knee raises weighted
      - 2 x 10 @20kg

   oblique cable twists
      - 2 x 7 @30kg

Cool down
   stretch
   walk back

Comment
It was a good session, the power cleans have good effect on explosiveness and power even if I don't catch the bar from under, I want to minimize have to squat down just to catch it, I want to be able to bring the bar up to my shoulders. squats comfortable and ready to move on.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2019, 09:39:11 am
Date: 06/10/2019
Soreness: lower body fatigued

Condition: Supposed to wake up at 9am and get to the track at around 10:30am. But woke up at 10:30am FML and got to the gym at 11:45am. Had 1hr 15min to do warm up and workout, which is not enough. Track was wet so my sprint starts didn't work as my back leg completely slipped and I didn't cover any distance.

Track warm up
   ankle walks
   calf hops
   hamstring kick stretches
   lunge hamstring stretches
   walking quad stretches
   hip flexor stretch
   back stretch

   Sprint starts
      - 1 step x 1 - second one slipped
      - 2 step x 1 - less effort as I didn't want to slip

Workout
      2 x 10m hill sprints
      2 x 10m sled sprints @15kg
      2 x 10m sprints unloaded
      2 x 30m sled sprints @10kg
      1 x 30m sprints
      - Time ran out

Cool down
   stretch
   walk back

Comment
The sprints I managed to do were good especially the 10m sprint unloaded felt good and learning about a slight forward lean to help get my legs better in position to sprint and get a good angle was a good find. But at 30m legs were slightly fatigued so wasn't as good as the 10m but still was good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 08, 2019, 04:51:55 pm
Date: 08/10/2019
Soreness: none

Condition: Got to the gym at 5:30pm and finished at 7:15pm. Gym not that busy, which was good for me to jump on one of the racks.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   bench quad stretch
   single leg hamstring stretch
   single and double leg glute bridges
   high knee hip holds @40kg comfortably easy x 20 seconds each leg
   squat stretch
   back stretch double leg

Workout
   Jump Squats
      - 1 x 4 @20kg
      - 3 x 5 @30kg

   Half Squats
      - 1 x 5 @40kg
      - 1 x 4 @80kg
      - 3 x 7 @120kg

   Calf raises
      - 3 x 15 @120kg

   45 degree back extension
      - 1 x 5 @40kg
      - 1 x 5 @60kg
      - 3 x 7 @70kg

   Power cleans
      - 1 x 3 @20kg
      - 1 x 4 @40kg
      - 2 x 5 @60kg

   Shoulder Press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   Bent over rows
      - 1 x 5 @20kg
      - 2 x 5 @60kg

   Cable kneeling crunches
      - 1 x 5 @30kg
      - 2 x 7 @60kg - easy

   Lying lower ab knee raises
      - 1 x 12 @20kg

Cool down
   stretch
   walk back

Comment
Good session. Did some jumps after the half squats and I could feel the difference in air time, much longer. 60kg Power cleans almost can catch under it, I can bring it almost high enough, just need to push my elbows out and catch it. But good session, legs feel good after.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2019, 04:42:31 pm
Date: 10/10/2019
Soreness: quads, posterior chain muscles involved in extending hips are fatigued

Condition: Got to the gym late as there was a traffic on the way to the gym at a standstill and I decided to turn back and take a detour as there was a accident and traffic was not going anywhere for a few hours. Rushed my workout by reducing the rest time but still finished late.

Warm up
   ankle mobilty
   calf stretch
   seated hamstring stretch
   edge of bench quad stretch
   single leg hamstring stretch
   single and double leg hip thrusts
   high knee hip holds @45kg x 10 seconds each leg
   squat stretch
   back stretch double leg

Workout
   Jump Squats
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Half Squats
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 3 @80kg
      - 3 x 7 @120kg - felt a slight pinch pain in the left glute at the tip of the bone.

   Calf Raises
      - 3 x 15 @120kg

   Back Extensions @45 degrees
      - 1 x 5 @20kg
      - 1 x 4 @60kg
      - 3 x 7 @70kg

   Power Cleans
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 2 x 5 @60kg

   Bent over rows
      - 1 x 5 @15kg
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @30kg

   Kneeling crunches
      - 1 x 5 @25kg
      - 2 x 12 @65kg

   Lying knee raises/hip curls
      - 2 x 10 @20kg

   Cable woodchops
      - 1 x 5 @30kg each side

Cool down
   stretch
   walk back

Comment
Good workout session, tried to hurry up the session so I could fit everything in, but still ran out of time that I couldn't complete the workout and my quads became very sore because the squats plus when doing the back extensions my quads were playing an assistant role but could feel it happening and just relax the quads and just solely work the hamstring, which made it easier and comfortable.
Power cleans at 60kg is coming up high, just need to progress the bar a bit higher than shoulder so I can catch under it without having to squat.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 12, 2019, 10:01:46 am
Date: 12/10/2019
Soreness: quads slightly and upper flutes

Condition: It was raining the whole time, track wet and slippery and on top of that gym being stingy of not letting me take rubber weights to use for sled and I can't bring my own weights if I need around 40-50kg.  :rant: so couldn't do sleds.

Warm up
   Ankle mobility
   Calf stretch dynamic leaning
   Calf stretch walks with 15kg dumbbells in each hand
   Quad stretch and walks
   Hamstring stretch, single leg and leg swings
   Single and double leg glute bridges
   Quick high knees with 16kg kettlebell cable was used
   Back stretch

Track warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 1 x 20m

   Sprint starts
      - 1 step and 2 steps - careful not to slip

Work out
    3 x 10m hill sprints

    3 x 10m sprints

    2 x 30m sprints

   1 x 50m empty sled sprints

Gym work
   Cable kneeling crunches 
     - 2 x 10 @ 65kg

   Cable low ab high knee raises
     - 2 x 10 @ 20kg

   Cable twists
     - 1 x 30kg
     
   One arm dumbbell power cleans
      - 2 x 5 each arm power cleans

Cool down
    Stretch
   Walk back

Comment
Bad session. Raining,  sled weights taken from me so have an empty sled. They are not going to get a mention when I become famous. Runs felt healthy and that's about it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on October 12, 2019, 04:31:15 pm
re: your power cleans

So I'm not an expert by any means but I have received several coaching sessions on this lift, as well as online feedback and have worked on it pretty consistently for a few years.

Definite feedback:
-get coaching, post on a reddit for powerlifting at least. This lift is very difficult to learn on your own and every single incorrectly done rep is a big setback because it builds bad habits.
-start with hang/block (knee level) power cleans. They will transfer a lot more to sprinting and are generally considered an easier (introductory) lift because of the shorter range of motion.
-you can't be afraid of the bar hitting your collarbones. use a little less power so it doesn't go quite so high over them and hit them so hard. you should not be leaning back when you are catching the bar, but a slight forward lean, like a quarter squat. It's ok to have a slight backwards lean during the lift, but you have to return to that forward lean by the time you catch it.
-- work on your wrist flexibility so you can catch properly with your upper arms parallel to the ground.
-your bar path should be pretty much vertical, with a very slight horizontal pop when your hips contact the bar. You are popping it away from your body way too far.

feedback I am not 100% on:
-I think you are doing this movement with mostly your quads. It doesn't feel like you are getting much power out of the hip drive, it just looks like you are popping it up with your quarter squat.

This is the introductory progression I was taught when being coached this lift:
-Start in quarter squat with hips back
-relax your traps and focus on keeping them relaxed throughout the movement
-perform a hang power clean, focusing on getting the power from hip movement, not knee movement
-make sure you catch it in proper power position (with a slight upper body forward lean) EVERY SINGLE TIME

Don't worry about the weight at all for now, it will take a while to rebuild habits and relearn the lift
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 12, 2019, 05:10:35 pm
re: your power cleans

So I'm not an expert by any means but I have received several coaching sessions on this lift, as well as online feedback and have worked on it pretty consistently for a few years.

Definite feedback:
-get coaching, post on a reddit for powerlifting at least. This lift is very difficult to learn on your own and every single incorrectly done rep is a big setback because it builds bad habits.
-start with hang/block (knee level) power cleans. They will transfer a lot more to sprinting and are generally considered an easier (introductory) lift because of the shorter range of motion.
-you can't be afraid of the bar hitting your collarbones. use a little less power so it doesn't go quite so high over them and hit them so hard. you should not be leaning back when you are catching the bar, but a slight forward lean, like a quarter squat. It's ok to have a slight backwards lean during the lift, but you have to return to that forward lean by the time you catch it.
-- work on your wrist flexibility so you can catch properly with your upper arms parallel to the ground.
-your bar path should be pretty much vertical, with a very slight horizontal pop when your hips contact the bar. You are popping it away from your body way too far.

feedback I am not 100% on:
-I think you are doing this movement with mostly your quads. It doesn't feel like you are getting much power out of the hip drive, it just looks like you are popping it up with your quarter squat.

This is the introductory progression I was taught when being coached this lift:
-Start in quarter squat with hips back
-relax your traps and focus on keeping them relaxed throughout the movement
-perform a hang power clean, focusing on getting the power from hip movement, not knee movement
-make sure you catch it in proper power position (with a slight upper body forward lean) EVERY SINGLE TIME

Don't worry about the weight at all for now, it will take a while to rebuild habits and relearn the lift

Thanks for getting back to me on that, I was starting to think that I was doing it right.

My upper body is shorter than my legs, so I can't get the bar to hip level without bring my arms wider than shoulder width and that makes it hard to catch on the shoulder wide. It only reaches my upper thigh.

My one question is when doing the power cleans are you thrusting the bar forward with your hips or are you more of jumping up and the hip automatically comes forward and hits the bar unintentionally.

I guess I should bend my knees less and bring my hips more back to make it a hip drive. I RDL the weight down and then bring it up to my thighs and then jump and bring bar up.

Thanks

Edit: Looking at hang power clean technique videos they bring the bar to mid thigh then when do the clean they bring knee forward and jump and bring bar up, like they shift forward.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on October 12, 2019, 05:43:47 pm
I asked a similar question about jumping vs thrusting the bar forward on reddit and here's the response I got:

"Don't fixate on the "scoop"; just keep the bar close with your lats and your shoulders over the bar, then when you reach your power position drive your feet through the floor - so your hips should be going up not humping the bar forward. If you keep the bar close, it will contact your thighs, but will do so at an angle that doesn't push the bar out(like a stone skipping on water)."

So you're definitely not aiming to hit the bar forward, but it should be a mix of the hip thrust and quads jumping up. I'm not saying don't use your quads at all (cause that is a big part of the lift), I'm just saying I don't feel like you are getting much out of your hips.

I get what you are saying about having to grip it wide, but I think your catch is the biggest problem right now and maybe even the rest of the problems are coming from that. If you work on wrist flexibility you should at least be able to get close to a good catch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 12, 2019, 06:01:00 pm
I asked a similar question about jumping vs thrusting the bar forward on reddit and here's the response I got:

"Don't fixate on the "scoop"; just keep the bar close with your lats and your shoulders over the bar, then when you reach your power position drive your feet through the floor - so your hips should be going up not humping the bar forward. If you keep the bar close, it will contact your thighs, but will do so at an angle that doesn't push the bar out(like a stone skipping on water)."

So you're definitely not aiming to hit the bar forward, but it should be a mix of the hip thrust and quads jumping up. I'm not saying don't use your quads at all (cause that is a big part of the lift), I'm just saying I don't feel like you are getting much out of your hips.

I get what you are saying about having to grip it wide, but I think your catch is the biggest problem right now and maybe even the rest of the problems are coming from that. If you work on wrist flexibility you should at least be able to get close to a good catch.

Now that I think about it, when I perform the jump, I only jump and try and catch from the jump rather than thinking about using my hips in the jump, so you are right that I am using my quads only as i'm only jumping.

The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Saw this video. Nice. You can see he has to move his knees forward to bring the bar to the power position.

http://www.youtube.com/watch?v=0aP3tgKZcHQ
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on October 12, 2019, 06:41:41 pm
The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Yes, the knees do come forward slightly.
And I think hang power snatch would work and I have seen a pretty good youtube sprinter do that but you still need to solve the problem of the bar traveling really far forward after your hips contact with it. On the other hand it does require a bunch of shoulder mobility to be able to catch it with upright torso. It's probably tougher to get right.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 13, 2019, 10:45:18 am
So I found this video, it's the main part of the movement and the difficult part.

http://www.youtube.com/watch?v=CNsVneXCTDE

In terms of bar travelling far from body I will practice by just moving the bar from the hip using arms and keeping bar close.

http://www.youtube.com/watch?v=13r6_OYwEdk

But got to practice the scoop a lot.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on October 14, 2019, 03:32:53 am
Wait, just to be clear, you shouldnt be using your arms very much, especially not "moving the bar from your hips using arms". If anything, you should be practicing not using your arms. Your arms do come into play but when the weight gets heavy, not with light weight. At this stage your arms should be assisting in keeping the bar on the correct path but definitely not initiating the movement or anything like that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 14, 2019, 08:34:45 am
Wait, just to be clear, you shouldnt be using your arms very much, especially not "moving the bar from your hips using arms". If anything, you should be practicing not using your arms. Your arms do come into play but when the weight gets heavy, not with light weight. At this stage your arms should be assisting in keeping the bar on the correct path but definitely not initiating the movement or anything like that.

Oh I see.
I watched a video from mark rippetoe, who said you jump up with the arms straight and after you have jumped you lift the bar up well basically guiding the bar up and then you catch it from under.

But if I don't lift the bar up after the bar starts moving upward from the jump, it won't get up that high, there has to be some even if a little use of the arms to lift the bar up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 15, 2019, 06:52:25 pm
Date: 15/10/2019
Soreness: none

Condition: Evening gym session from 5:15pm to 7:45pm. Was feeling good. Gym was crowded but the platform I wanted to use got free when I was finished at another platform so that was good.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   single leg hamstring stretch
   single leg glute bridge and double leg
   high knee lifts /w kettlebell - cable not available at this time
   squat stretch
   back stretch

Workout
   Jump Squats
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 7 @120kg

   Calf raises
      - 3 x 15 @120kg

   Back extensions
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @70kg

   Power snatch
      - 1 x 5 @20kg
      - 2 x 4 @30kg

   Bent over rows
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 1 x 4 @30kg
      - 2 x 5 @35kg

   Kneeling crunches
      - 1 x 5 @30kg
      - 2 x 12 @65kg

   Lying knee raises
      - 2 x 10 @20kg

   Oblique cable twists
      - 1 x 5 @20kg
      - 1 x 5 each side @35kg comfortable

   power snatch practice
      - using light bar 10kg
      - using heavy 20kg bar
      - Note: Major progress made - using the video from mark rippetoe about the arm pulling which is initiated when coming down from the jump, I understand when to initiate the pull and also to track the bar close to my body. But a lot of concentration is required and at the scoop phase the knee and hip bend is small so jumping from there would be difficult but it can be done. Will record a video. 5kg plates added can be done but it's a challenge.

Cool down
   stretch
   walk back

Comment
Major progress on the snatch, squats are comfortable. The others are ok.
Hard part of snatch is getting enough hip bend at the scoop phase as when the knees move slightly forward to make the torso erect, the hips extend slightly too, so will practice more to snatch from the scoop phase before lowering the weight, but elbow bending is not a problem. Power snatch useful in recruiting fast twitch fibres and to be more explosive in a short time where you extend and flex the hips as quickly as possible. Even after power snatching light weight, I feel very light and explosive after. Vert definitely seems to be improving.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 17, 2019, 04:50:20 pm
Date: 17/10/2019
Soreness: none

Condition: Got to gym early by 15 minutes but finished at the same time due to practicing snatch and even recorded and was happy with it but after seeing the video, I am ashamed that I don't want to post it on here, will post it once I am happy with the form.

What I learned: I learned that when doing the power snatch you keep you arm straight till you reach the peak of your jump and when coming down you lift the weight up but that is WRONG!!!, it becomes difficult. I think I know what I am supposed to do, it's jumping up and mid flight you force yourself downwards while at the same time lifting the bar upwards. I did this but am not getting enough hip drive in my jumps.

Warm up
   same

Workout
   same - core workout cable was used so had to use a bench.

Cool down
   same lol

Comment
I don't see the point of jump squats if I am not going to progress the weights so might switch back to single leg BSS jumps, but will only be 2 sets as time is short. Squats were comfortable and calf raise were good and back extension was comfortable. Power snatch still got some learning to do. Recorded my snatch and not impressed. I can do the jump only using the hip drive but doing the entire snatch. When snatching from the scoop I have to dip a little to get momentum. Whole session was crap because I couldn't complete workout the way I wanted but oh well.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 17, 2019, 05:18:02 pm
Regarding the power snatch, the more I see the more I am wrong about my first assessment.

Looking at the snatch from the scoop to the bar over head, I don't see jumping, what I see is that as the knee travels forward the bar starts moving up the thigh faster and hips starts to drive forward while the knee extends until the body is straight and going on to your toes because the hip was travelling forward like in the slow motion below. After the hip is driven fully the arm brings the bar up and then pulls body down or something. So basically you don't want the bar to lose contact with your body after the scoop till the hips have extended fully.

I understand the scoop but from the scoop to the hip drive and jump, if there is a jump is the part i'm stuck at. what happens to me is that I jump using my legs and not my hips and do double butt kicks when in the air for some reason lol.

http://www.youtube.com/watch?v=BaS83XrnbGg

Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on October 17, 2019, 06:44:30 pm
depends on your goals - athletes tend to jump.
Olylifters don't they have to get under the bar as fast as possible
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 18, 2019, 07:15:36 am
depends on your goals - athletes tend to jump.
Olylifters don't they have to get under the bar as fast as possible

Oh really. Didn't know that. But the second pull is the same where you keep the bar in contact of thighs to hip and then you jump and pull.
Thanks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 18, 2019, 12:59:27 pm
Date: 18/10/2019
Soreness: lower quads of right left leg

Condition: Just came from work, had no gym clothes in hand as this was a spontaneous thought, the snatch technique was bothering me I had to go to gym to practice it again. So was practicing in my jeans lol.

Warm up
   quad stretch
   whole body vibration plate
   light ankle hops

Workout
   Power Snatch Practicing
      - arm muscle ups
      - high hang power snatch - both using light bar 10kg
      - high hang power snatch using 20kg bar - recorded it both views

   High hang power snatch 1 x 4 @30kg (5kg plates on 20kg bar)
      - This was comfortable and a little challenging keep weight above head as my max shoulder press is 40kg at 1 rep

Cool down
   stretch

Comment
Good session. I am happy with my form in the video.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 19, 2019, 10:17:38 am
Date: 19/10/2019
Soreness: since yesterday there was a sore spot on my vmo the big bulky part near the knees. it was sensitive to touch but didn't affect my running.

Condition: It had rained a wet track and therefore a slippery surface also since I did power snatch yesterday, my runs were affect in terms of fatigued leg but the runs still felt good slight explosiveness.

Warm up
   ankle mobility
   calf stretch
   calf raise walks holding 15kg dumbbells in each hand
   hamstring stretch seated
   quad stretch bench
   leg swings, when swinging my right legs i could feel tightness and little soreness in my left hips.
   single leg seated hamstring stretch
   quad stretch walks
   single and double leg glute bridges
   step on to box and high knee with cable strap at @15kg
   back stretch
   left 10kg gym plate near the window inside

Track warm up
   A walks x 2 x 20m
   A skips x 2 variations x 20m
   A runs x 20m
   Alternating high knee drills

Workout
   Sprint starts
      - 2 x 1 step - 6 steps measurement
      - 1 x 2 step - 13 steps measurement
   
   2 x 10m hill sprints
   2 x 10m sled sprints @15kg
   2 x 10m sprints
   2 x 30m sled sprints @10kg
   2 x 30m sprnts

Gym Workout
   Power snatch movement practice
      - light bar
      - heavy bar

   Kneeling crunches - keep dumbell near legs as cable starts pulling me forward
      - 2 x 12 @65kg

   Lying knee raises/rolls
       - 2 x 10 @20kg

   Cable twists
      - 1 x 10 each side @20kg
      - 1 x 5 each side @35kg

   More power snatch practice - was practicing to get from knee to hip as I have long arms the bar never always lands in the crease and when i push the hips forward the bar hits the pubic bone a little, so was practicing to keep the bar in contact but will have to practice from mid thigh first then go further. managed 5kg plates on each side, difficulty with that was holding the weight overhead with wide grip but once elbows are locked then it's ok. Good session since the power snatch is coming on.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 21, 2019, 02:45:26 pm
I don't know what happened but walking is causing pain in my hip bone in the back that sticks out, its the part where the hip bone stops. the iliac crest at the back the left side. Hard to explain the position except when you put your hands on your hips, you can feel the bone where your thumb, that's the area of pain.

Will rest it and stretch it when it is not painful, but will see what the state is tomorrow.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 23, 2019, 02:24:57 pm
Resting this whole week, except weekend see if I can run.

Doing the stretches.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2019, 09:56:36 am
Date: 26/10/2019
Soreness: glutes

Condition: Haven't trained the entire week due to some pain in the back of the hips, which has gotten better, but can feel it if I stretch that area to check but it's not painful just slightly sore/uncomfortable. Plan was to come down and run hard and see how far I get minimum distance was 200m and target was 400m.

Warm up
   anke mobility
   calf stretch dynamic
   walking calf stretch holding @15kg kettlebell in each hand
   kicking hamstring stretch
   seated hamstring stretch
   quad stretch on edge of bench
   walking quad stretch
   single leg and double leg glute bridges
   leaning over knee drives with cable foot attachment at 30kg
   straight leg hip extensions with cable foot attachment at 30kg
   lift knee and straight leg and hold with cable foot attachment at 30kg
   back stretch double leg
   box jumps holding bw and holding 5kg dumbbell in each hand x 3
   sprint arm swings holding 5kg dumbbells in each hand and then without

Workout
   A walk x 20m x 1
   A skip x 20m x 1
   A Run x 20m x 1

Workout
   Sprint hard as far
      - got to 200m, my legs shutdown completely at 40m away from the finish line, but couldn't do more than 200m legs dead and no strength from legs at all and the finish line is like a psychological barrier. so will focus on running hard up to 200m until I can extend to 300m without my legs shutting down. I don't 400m but the intrigue inside me wants to run it. Glutes were on fire. after a few minutes rest I jogged the 100m bend and sprinted the last 100m to complete 100m don't know why lol. dead tired and the blocked nose and ears not helping. After I got into the gym I was feeling light headed but once I started the workout it went away. I couldn't run as hard as I liked as it had rained and it was really wet and the rain had restarted again slightly.

Gym work
   Power snatch
      - 1 x 3 @20kg bar
      - 2 x 3 @40kg - got the bar to head height and very close it nearly hit my face well it felt like it was that close prob 4 inches away.

   Core work
      - kneeling crunches on cable 2 x 12 @75kg
      - lying knee raises on cable 2 x 10 @25kg
      - cable twists 1 x 7 each side @30kg

   Broad Jumps
      - 4 attempts - 8.5 Steps = 2.5m average

   Broad Jumps holding 5kg dumbbells near shoulder and broad jump
      - 3 jumps at 7 steps = 2.1m

   Broad Jumps another attemp
      - 2 jumps, best one at 9 steps = 2.6m
      - Was doing the jump inside the gym.

Cool down
   stretch
   walk back

Comment
Good light session, the run felt good but didn't get to run out as hard as I would have liked due to wet track, but did run hard as I was almost upright. legs turned off instantly at 160m mark like someone flicked a switch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 29, 2019, 06:11:57 pm
Date: 29/10/2019
Soreness: none

Condition: Got to the gym at 5:35pm and finished at 7:35pm. Good session. Forgot my water bottle so managed to do the entire session without urgently needing water. But drank water at a fountain outside after I finished.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - bench and floor
   quad stretch on edge of bench
   single and double leg glute bridges
   high knee lifts at 45kg cable thigh attachment x 10 seconds
   squat stretches
   back stretch

Workout
   Jumping switching split squats
       - 2 x 10 both legs @12kg kettlebells in each hand

   Half Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 3 @130kg - just to get comfortable at the weight
   
   Calf Raises
      - 3 x 15 @130kg

   45 degree hyperextension
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 3 x 5 @80kg

   High Hang Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - only got to head height

   Leaning over rows with aim of driving elbows back and not to the side
      - 1 x 5 @40kg
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @40kg -  :personal-record: - 3 were shoulder isolated and rest were using legs and last set one rep was shoulder isolated and rest were using legs

   Barbell core roll outs - cable was being used
      - 2 x 10

   Lower ab work - 5-10 second for 10 variations

   side leans for oblique holding 35kg dumbbell 2 x 10

Cool down
   stretch
   walk back

Comment
It was a good session. Decided to do 3 reps only on squats didn't want to risk getting pinned, have to get comfortable first. 3 reps was comfortable slight struggle.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 01, 2019, 01:25:36 pm
Date: 31/10/2019
Soreness: none

Condition: 5pm got to gym and finished at 7:30pm. It was almost empty suprisingly.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - bench and floor
   quad stretch bench
   single and double leg glute bridges
   high knee raises /w 45kg cable strap hold for 20 seconds each leg
   squat stretch
   back stretch

Workout
   Jumping lunges
      - 1 x 6 @bw
      - 2 x 10 @12kg kettlebells in each hand

   Half Squat
      - 1 x 5 @40kg
      - 1 x 5 @100kg
      - 3 x 5 @130kg

   Calf Raises
      - 3 x 15 @130kg

   Back extensions
      - 2 x 5 @80kg - the heavier it gets the difficult it becomes for my arms
      - 1 x 7 @60kg

   High Hang Power Cleans
      - 1 x 5 @20kg
      - 1 x 3 @30kg
   High hang power pulls - same as cleans but trying to get it as high as I can
      - 2 x 5 @40kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Leaning over rows
      - 2 x 5 @60kg

   Kneeling cable crunches
      - 1 x 5 @35kg
      - 2 x 12 @75kg

   Lying knee raises
      - 2 x 10 @25kg

   Cable twists for oblique
      - 1 x 5 each side @15kg
      - 1 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
It was a good session, the half squats are comfortable and the reps are progressing, the calf raises are comfortable until you reach 10 then its struggle to complete, but have done this weight before so not impossible. The back extensions is going to get difficult because I bring bar to chest and then do the reps so I can go deep down but as it gets heavier my upper body will not be strong enough to bring bar near chest and the ROM will be compromised but will see when I get there. Power cleans are good and 40kg is very heavy so 5 reps is difficult but can get bar near head to chin level.
       
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2019, 12:03:11 pm
Date: 02/11/2019
Soreness: quads

Condition: It was raining the whole night so track was soaked and knew I was not going to get a good session. Runs without explosive power. Morale was around 5/10 due to condition, wet and windy. Also woke up at 10am so got to the gym at 11:15am and finished at 1:00pm.

Warm up
   ankle mobility
   calf walks holding 12.5kg dumbbells in each hand and then unloaded
   calf stretches
   hamstring kicks
   hamstring stretch
   quad walk stretch
   single leg hip thrusts
   cable attached to feet @20kg and do step ups with high knee on low box each leg
   straight leg hip extension mimicking when running the legs straighten and come down and push the leg down couldn't push it back because my legs would hit the floor @20kg
   back stretch
   box squats holding 5kg dumbbells near chest so jumping without arms
   arm sprint swings @5kg dumbbells and then without weight

Track warm up
   A walk x 1 x 10m
   A skip x 1 x 20m
   A run x 1 x 30m
   Alternating fast high knee drills - like single leg b skips
   Sprint starts to 1 step and 2 steps

Track Workout
   10m Sprints x 2

   30m sprints x 2

   50m sprints x 1   

   200m sprints x 1

Gym Workout
   High hang power snatch
      - 1 x 5 @30kg

   Ab Rollout using barbell
      - 2 x 10

Cool down
   stretch
   walk back

Comment
Alright session. The runs were not that good because I had to drive out of the blocks without explosive power so just push out normally without strength and accelerate, which were good. The 200m was also good BUT I went into 3 point start and as soon as I drove out my body would not let me accelerate it was being cautious until it got to 50m and im upright now it starts to accelerate and then finish down the straight but good thing there was little lactic acid built up at 170m. Was tired but not too much I had to lay down especially when the floor is wet but also every time when I plan to run long I get butterflies in my stomach. Ab roll out really worked the  core.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 06, 2019, 01:57:39 pm
Date: 05/11/2019
Soreness: none

Condition: Got to the gym at 5:15 pm and it wasn't that crowded. Had to rush the core workout smh

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch bench and floor
   quad stretch
   single and double leg glute bridge
   high knee hold without weight cable in use
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @7kg kettlebells in each hand
      - 2 x 10 total @15kg kettlebells in each hand

   Half Squats on to a pin
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @130kg

   Calf raises
      - 3 x 15 @130kg

   45 degree back extension
      - 1 x 5 @20kg
      - 1 x 4 @60kg
      - 3 x 5 @80kg

   High hang power snatch
      - 1 x 5 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - high pulls
      - note: strange thing was when my grip was not wide enough it makes it difficult to get the bar overhead so when I tried to snatch low grip my body just automatically turned it into a power clean. interesting.

   Leaning rows (elbow pull backs)
      - 1 x 5 @40kg
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Barbell rollouts for core
      - 2 x 10

Cool down
   stretch
   walk back

Comment
It was a good session was planning to do 7 reps of half squats but it's not comfortable at 5 reps for me to proceed to 7 so will stick till I am comfortable and confident in getting the last 2 comfortably. Rest were OK. Core roll out using z bar.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 07, 2019, 04:57:14 pm
Date: 07/11/2019
Soreness: quads was very sore and hamstring a little less because of the back extensions.

Condition: Got a little earlier than normal, 5:10pm. Finished at 7:20pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch bench and floor
   quad stretch bench
   single and double leg glute bridges
   high knee kettlebell raises
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 10 total @16kg kettlebells in each hand

   Half Squats
      - 1 x 5 @20kg - explosive ascent on to my toes
      - 1 x 3 @60kg - explosive triple extension aka above
      - 1 x 3 @100kg - explosive triple extension
      - 3 x 5 @130kg

   Calf Raises
      - 3 x 12 @130kg

   Back extensions
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @80kg
      Note: hard with bench as my knees press against the back rest  and causes quad pains when doing this exercise.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - high pulls

   Leaning rows
      - 1 x 3 @40kg
      - 2 x 5 @60kg

   shoulder press
     - 1 x 5 @20kg
     - 2 x 5 @40kg

   kneeling cable crunches
      - 1 x 5 @35kg
      - 2 x 12 @70kg

   Lying knee raises
      - 1 x 3 @15kg
      - 2 x 6,7 @30kg

   Cable twists for oblique
      - 1 x 4 @15kg
      - 1 x 5 each side @35kg

Cool down
   stretch
   walk back

Comment
It was an alright session. the half squats were comfortable. The back extension painful for my quads because there is no space for my knees, the back rest of the bench. The pain causes confusion pain in quads, hamstring and top of knees. This was frustrating and then the power snatch was OK need to refocus attention on using my hips to drive the bar up rather than just jumping up. upper body was mediocre. lying knee raises not good wanted to aim for lower body and went high weight but that's not the point, so will go down a weight a little and do it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 09, 2019, 10:04:40 am
Date: 09/11/2019
Soreness: quads sore, hips and glutes are sore

Condition: Wet track and cold and windy. Got to the gym later than I wanted. 11:15 am and finished at 1pm.

Warm up
   ankle mobility
   calf stretch and walks with 5kg dumbbells
   hamstring kicks
   quad walks stretch
   sitting hamstring stretch
   single and double leg glute bridge
   high knee kettlebell lifts @16kg each foot
   back stretch

Track warm up
   a walk x 10m
   a skip x 20m
   a run x 30m
   alternating high knee drills x 30m
   sprint starts
      - 1 step x 1
      - 2 steps x 1

Workout
   2 x 10m uphill sprints - slippery grass but didn't slip a lot as I was careful but that would take away some effort from the run

   2 x 10m sled sprints @15kg load on sled
 
   1 x 10m unloaded sprints

   2 x 30m sled sprints @10kg load

   1 x 30m unloaded sprints

   1 x 50m sled sprints @5kg load

Gym workout
   power snatch high hang ensuring to use only hip drive
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 1 x 3 @35kg

   Box jumps at 40kg - legs were a little weak so they felt awkward but 7/10 effort used for the jumps

   Cable kneeling crunches 2 x 12 @70kg

Cool down
   stretch
   walk back

Comment
The runs felt good besides 70-80% effort used only because of wet track but because it was cold my legs were getting a lot of impact stress then normal so legs were sore after the runs. Power snatch was OK. Kneeling crunches were rushed as had less time.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 13, 2019, 01:03:36 pm
Date: 12/11/2019
Soreness: none

Condition: I got to the gym late at 5:30pm and somehow managed to finish at 7:20pm, after doing all the exercises at the desired sets except for the core, which I did one.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   sitting on floor hamstring stretch
   single and double leg glute stretch
   high knee hip holds while on balls of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squat
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @130kg - comfortably easy, ready for 140kg, might attempt single reps for 150kg

   Calf raises
      - 3 x 12 @130kg

   Back extension at 45 degrees
      - 1 x 3 @60kg
      - 3 x 5 @80kg

   Power snatch, high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg

   Leaning over rows
      - 1 x 5 @40kg
      - 2 x 5 @70kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - last 2 reps were leg assisted

   AB rollouts
      - 2 x 10

Cool down
   stretch
   walk back

Comment
It was an alright session, next week I plan to switch to deadlifts to work on quad strength at extreme ROM for the acceleration and drive phase of the sprint. Squats were comfortably easy. Back extension was comfortable to do complete 5 reps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 14, 2019, 06:34:48 pm
Date: 14/11/2019
Soreness: glutes and legs

Condition: Got to the gym at 5:15 pm and managed to have 15 minutes to do core stuff, with plenty time to spare after, so good quick session. Finished at 7:15 pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad bench stretch
   sitting hamstring stretch
   single leg glute bridges and double leg on bench
   high knee on balls of feet hold with kettlebell on feet x 20 seconds
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @130kg
      - Note: Comfortable and easy, didn't have to suck in air for each rep

   Calf Raises
      - 2 x 12 @130kg

   Barbell pogo hops - for ankle stiffness
      - 2 x 10 @20kg - experimenting best way to do this

   Back extensions
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @80kg
      - Note: Will switch to deadlifts next week, also this makes my forearms really sore after

   Power snatch high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - difficult as I have wide grip, difficult to bring it overhead but can bring it to nose level

   Bent over rows
      - 1 x 5 @40kg
      - 2 x 5 @70kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Kneeling crunches
      - 1 x 4 @35kg
      - 2 x 12 @70kg

   Lying knee raises
      - 2 x 10 @20kg

   Cable rotations
      - 1 x 5 @20kg
      - 1 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
It was an ok session, pogo hops to experiment way to further strengthen my calfs where I don't need to increase weight but use gravity, improve ankle stiffness. Squats were easy. Will switch to deadlifts. rest were ok.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 16, 2019, 12:56:55 pm
Date: 16/11/2019
Soreness: quads, hamstring, glutes - entire upper leg was sore and fatigued

Condition: It was wet and cold, slippery track making it hard to explode out as hard as I want, which I can tell as when I run and am at drive phase I am running at a normal speed but then as soon as I become upright, I accelerate considerably faster, which means I didn't accelerate fast enough. Today was a speed band session. Speed bands are very unique compared to sled work, they had resistance to hip flexion but also over speed training for hip extension, which is exactly what you want for running. Elastic bands are cool, which mimic tendon elasticity and training with the bands transfers the strength and explosiveness to the tendon themselves, such as the hips.

Warm up
   ankle mobility
   calf stretch
   calf walks with weights and without weight
   quad stretch
   quad stretch walks
   hamstring stretch - kicks and sitting
   glute bridges single and double leg
   high knee kettlebell lifts - cable being used
   back stretch
   leaning high knee drills cable was free
   straight leg hip extension standing
   box jumps 35 inches with dumbbell 5kg in each hand held near chest

Track warm up - since i'm using bands - it's like a workout
   put bands on - strong green and light red
   A walk high knees x 2 x 10m
   A skip high knees x 2 x 20m
   A run with only green bands x 2 x 20m
   Alternating high knee drills - green only - 1 x 30m
   Sprint starts - 1 step and 2 step - green only - aim is distance not quickness in getting out

Workout
   10m Sprints - green band x 2
   10m sprints without band x 1
   30m sprints with red band x 2
   30m sprints without band
   50m sprints without band

   leaning high knee drills alternating knees with red and green band 2 x 10 each leg
   on the floor in push up position and doing alternating high knee but it was rubbish as floor slipper so no grip x 1
   leg cycles - as fast as I can without losing form - 2 x 10 each leg with green band

Cool down
   streth
   walk back

Comment
It was a nice session, despite cold and wet conditions. The 30m sprints with the band felt good, could feel the speed of the legs coming down due to elastic bands pulling down and my feet cycling downwards at the same time. but legs became fatigue that you don't really feel the effect of the bands once you remove it. This will help in improving stride length but also hip strength and ROM of my legs at the drive phase.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 19, 2019, 06:49:45 pm
Date: 19/11/2019
Soreness: quads a little and glutes but nothing major

Condition: It was freezing outside. got to the gym at 5:30pm and made it out by 7:20pm.

Warm up
   ankle mobility
   calf stretch for mobility
   sitting hamstring stretch
   bench quad stretch
   sitting on floor hamstring stretch
   single leg glute bridges and double leg - on box
   high knee hip holds on balls of feet
   back stretch

Workout
   Jumping switching lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 0 @140kg - it wasn't that heavy, I just gave up trying, wrong mentality
      - 3 x 3 @140kg - much better changed mentality to control heavy weight

   Calf Raises
      - 2 x 12 @140kg

   Barbell Pogo hops
      - 1 x 10 @20kg
      - 2 x 15 @40kg

   Speed Deadlifts
      - 1 x 4 @20kg
      - 2 x 5 @60kg

   Power snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - high pulls

   Bent over rows with dumbbell
      - 1 x 4 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Cable kneeling crunches
      - 2 x 12 @75kg
 
   Lying high knees
      - 2 x 10 @20kg

   Oblique cable twists
      - 1 x 5 @20kg
      - 2 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
Alright session. experimental on the deadlifts. But it was ok. failed on first set squat wrong mentality but it wasn't that difficult just a little tough.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 21, 2019, 06:42:16 pm
Date: 21/11/2019
Soreness: low back only when i lean over

Condition: It was cold outside and the gym was practically empty, only 1 user. Got to the gym 5:15pm and finished at 7:20pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch bench and floor
   quad stretch on edge of bench
   single and double leg glute bridges
   high knee holds with cable thigh strap of 45kg x 20 seconds each leg, lifted without assistance
   back stretch
   squat stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg each hand
      - 2 x 5 each leg @16kg each hand
      - Note: need to improve my balance and coordination and control

   Half Squats
      - 1 x 3 @40kg - with a little jump at the top of the squat from the momentum of going up
      - 1 x 3 @100kg - with jump at top of squat
      - 3 x 5 @140kg - comfortably strong - had to tense core hard and get angry not directed at anyone just make the angry face to contract core and body as much as I can

   Calf raises
      - 2 x 12 @140kg
   
   Barbell pogo hops
      - 1 x 3 @20kg
      - 1 x 10 @40kg
      - 2 x 15 @60kg

   Speed deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @100kg - easy but painful for my broken little finger, felt like my nail was being tugged at.

   High hang hip snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - it looks like I have been doing it wrong, before I wouldn't load the hip but after watching the video on the beast section of snatch I loaded the hips by leaning forward and pushing hips forward and then snatching the weight driving bar forward with hips and up, catched the 40kg but bent arms and dropped it. but happy about that.

   bent over rows with dumbbell
      - 1 x 4 each hand @17.5kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - felt strong first few reps

   kneeling cable crunches
      - 1 x 5 @40kg
      - 2 x 12 @75kg

   lying knee raises
      - 2 x 10 @20kg

   side bends with dumbbell
      - 2 x 7 each side @30kg dumbbell

Cool down
   stretch
   walk back

Comment
it was a good session, got some good lifts, hopefully sore lower back is not due to the jump in the half squat or the pogo hops, just fatigue from deadlifts, which was easy with slight lift of hip first but after both chest and hips coming up together.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 23, 2019, 12:38:28 pm
Date: 23/11/2019
Soreness: glutes sore a little

Condition: Rain, rain and more rain. It was raining when I got there and it was gradually getting faster as the training proceeded. Got to the gym at 10:45am and finished at 1pm.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks with and without weight of 8kg kettlebells in each hand
   hamstring stretch sitting and swinging
   quad stretch bench and walking
   single and double leg glute bridges
   leaning knee drive hold and reps x 5 @30kg - wanted to do something light
   leg cycle with the paw back loaded using cable - need to find a name for this - resisted paw backs i guess
   back stretch

Track workout
   Band workout
      - 2 x A walks with red and green band
      - 1 x A skips green band only
      - 2 x A runs with green band
      - 1 x alternating high knee x 2 drills - so basically do high knee twice then alternate but accidentally did 3 times, felt awkward as it was ruining my mental method of doing once but managed at the end. need to remember to do 2 only.
 
   Sprint starts to 1 step x 2 - without band and forgot to do 2 steps

   10m sprints with green band x 2
   10m sprints without band x 1
   
   30m sprints with red band x 2
   30m sprints without band x 2

   50m sprints without band x 1
   200m sprints without band x 1 - decided to do this from the 100m start line and then finish at the end of the curve, started at 60% effort as I only rested 2 minutes after the last run and was still a little tired but I just wanted to do a 200m run and time was running out, so did 60% at the start and was gradually increasing till I got in the bend I accelerated with 85% effort. so started at 60% finished the 100m at 70% and then ran the bend faster at 85%. glutes get a good workout. feel the burn.

   went inside gym
   
   standing fast alternating high knee - sprinting on the spot with green and red band x 2

   on all 4's and kick one leg back with red and green band x 2

   some jumps

Cool down
   stretch
   walk back

Comment
Besides the rain sidelining any explosive elements to my run, the runs felt good, i like the snap back of the bands when running and when i run without it legs are slower in snapping back but when I put effort into driving leg into ground then it feels better but no where near band snap back. time ran out and still rained and I finished.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 28, 2019, 04:44:47 pm
Date: 28/11/2019
Soreness: upper back a little, glutes fatigued but not that sore

Condition: Raining all night and got to the gym at 5:15 pm later then I would have liked. Biceps were sore at the beginning after doing the jumping lunges holding the weight. Also squats were not comfortable just moderately difficult maybe because I did core work yesterday ab rollout, which hurt my abs like crazy on the first rep so maybe that led to fatigue core and therefore couldn't use it in my squats when i breath and tighten my core.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   quad stretch on bench
   single and double leg glute bridge
   high knee lift and hold @50kg cable attached to thigh strap
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @17.5kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg

   Calf raises
      - 2 x 12 @140kg

   Pogo jumps/ankle hops with barbell
      - 1 x 5 @20kg
      - 2 x 15 @60kg

   Deadlifts - normal for quad work
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 5 @120kg

   High Hang power snatch
      - 1 x 3 @20kg
      - 2 x 5 @40kg - managed to catch it but bent arm, more improvement on hip explosive power to get the bar higher.

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   bent over rows with dumbbell
      - 1 x 5 each hand @17.5kg
      - 2 x 5 each hand @32.5kg

   Barbell core roll outs
      - 2 x 10

Cool down
   stretch
   walk back

Comment
I wasn't feeling that strong, slightly a little weaker. Squats were a little difficult but not too difficult to finish but last rep is always most difficult but not grinding difficult. the rest were good too. I also do jumps after every heavy squats with some rest before and they feel good obviously and it helps improve my verts. But today didn't feel bouncy in my jumps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2019, 01:35:12 pm
Date: 30/11/2019
Soreness: shins a little, glutes and hamstring/quads

Condition: it was cold, track was wet, one of the starts I did was really low and it felt good but I slipped and stumbled, so even though it felt good low, it probably was too low to get max efficiency.

Warm up
   ankle mobility
   calf walk stretch with weight and without weight
   slight weighted pogo jumps
   leg swings for hamstring
   sitting hamstring stretch - hamstring were tight
   single and double leg glute bridge
   high knee hip holds with 8kg kettlebell - lancests calf stretch
   cable leg pawing with 20kg weight cable

Workout
   A walk x 2 x 10m - red and green band
   A skip x 2 x 20m (its more of a rapid switch and hop twice on each leg) x green band
   A run x 2 x 30m - green band
   Alternating double high knee x 2 x 30m
   A sprint starts 1 and 2 steps
   
   10m sprints x 2 - green band
   10m sprints x 1 - without band
   30m sprints x 2 - red band
   30m sprints x 2 - without band
   50m sprints x 1 - slow run from the finish 150m - to make 200m

   leaning alternating knee drills med speed - green and red band - 10 each leg
   leg cycle - green and red band - 2 x 10 each leg

Cool down
   stretch
   walk back
   ab rollout 1 x 10 at home - abs painful when doing them

Comment
It was not a good session, it was cold, the runs felt ok but not explosive, not effect after the bands only you can lift knees high with little effort which you can't feel in your runs, so I guess the runs shouldn't feel much different after the bands are removed. Wet track all day and i'm starting to think that maybe it will effect my sprint start form.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 03, 2019, 04:16:59 pm
Date: 03/12/2019
Soreness: glutes are fatigued and upper back muscle sore

Condition: Got to the gym at 5pm, which is earlier than normal times, so I get 2hrs 15min in the gym. Gym was literally empty with only 1 person, who was just using a mat.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch on bench and floor single leg
   quad stretch
   single and double leg glute bridges on bench
   high knee lifts and hold while on balls of foot @8kg kettlebell
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg
      Notes: It was comfortable but my glutes were shaky before the last rep but still managed and gutes fatigued, so will see how thursday goes, if the same then will do the same next week. shouldn't think progress is in the increasing weights but also in getting used to heavy weight till it gets comfortably easy.

   Calf raises
      - 1 x 3 @100kg
      - 2 x 12 @140kg

   Pogo Hops
      - 1 x 15 @20kg
      - 2 x 15 @60kg

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3,3 @140kg - comfortably slightly difficult - suprised, doing low reps to ease into the weight. but I should be able to bump it up to 7 reps next time I do it.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @40kg - managed to do it, last part was slight shoulder press
      - 1 x 3 @60kg - failed to get it high, wide grips but also heavy so will have to go up to 50kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @35kg - hand injured when i hurt it at college and you shake your hand after you hit it but my hand hit the edge of the metal table when I was shaking my hand and bruised back of my hand.

   leaning dumbbell flys
      - 1 x 3 @4kg dumbbells in each hand
      - 2 x 7 @8kg dumbbells in each hand - did 2 variations normal side and also backward tricep extension but also pushing elbows back.

   Cork screw leg raises
      - 2 x 5 each side

   Lower ab work
      - 2 x 10

   ab roll outs
      - 1 x 12 using barbell

Cool down
   stretch
   walk back

Comment
Good session. squats was comfortable but not enough to proceed to 150kg. Deadlifts were surprisingly comfortable. rest were normal.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 05, 2019, 04:29:49 pm
Date: 05/12/2019
Soreness: glutes, part where glute meets lower back, hamstring slightly

Condition: I got to the gym at 5:15pm, later then I would like. It was not a good session, it was really a struggle. Deadlift from tuesday had fatigued my glutes and they had not recovered properly for todays session and the reason for the poor performance today. Didn't even get a proper upper body session let alone core work

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single and double leg glute bridges
   high knee holds with kettlebell on end of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @8kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7,55 @140kg
         - 1st set failed on the 5th rep so took 1 plate off from each side placed it on the rack and added the weight back on and completed 3 reps
         - 2nd set 5 reps completed
         - 3rd set failed on 4th rep, re-racked it and did 3 reps again
         - Note: every time I unracked i could feel it in my left hip as glutes were not fully recovered.
 
   Calf raises
      - 2 x 12 @140kg

   Pogo hops
      - 1 x 15 @20kg
      - 2 x 15 @60kg

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg - tough and glutes too exhausted so not as comfortable as tuesday but still doable.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 3 @50kg - weight a little too heavy as I do wide grip it is difficult to hold the weight.

   Bent over dumbbell flys
      - 1 x 3 @4kg dumbbells in each hand
      - 2 x 5 @8kg dumbbells in each hand

   Shoulder press dumbbells
      - 1 x 5 each side @8kg dumbbells in each hand
      - 1 x 5 each side @15kg dumbbells in each hand

   Time ran out

Cool down
   stretch
   walk back

Comment
Horrible session, glutes too fatigued from Tuesday for me to get a good workout. This slowed me down and I didn't get to do a proper core and upper body, but I gave priority to lower body rather then cutting sets short. 
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 05, 2019, 04:34:44 pm
IMO you should do your power snatches before your squats

the freshness will help the speed, and they will fire you up for your squats etc



Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 06, 2019, 01:24:21 pm
IMO you should do your power snatches before your squats

the freshness will help the speed, and they will fire you up for your squats etc

Thanks for the advice.  :highfive:
Will try that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 06, 2019, 08:51:10 pm
I would go from fast to slow

so jumps, pogos, snatches, squat, deadlifts

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 10, 2019, 04:32:16 pm
Date: 10/12/2019
Soreness: Glutes, obliques a little

Condition: It was raining quite a bit. Got to the gym at 5:15pm and finished at 7:25pm.
Sidenote: My body is bulking without me wanting, lot of fat accumulating around the love handles area when I am doing the same thing I have been doing and am getting fat not in the belly area. hopefully landmines can help reduce the love handles.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   quad stretch on bench
   single leg hamstring stretch
   single and double leg glute bridges
   high knee holds on ball of feet with 12kg kettlebell on foot of high knee
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 10 @bw
      - 1 x 6 @8kg dumbbells in each hand
      - 2 x 10 @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   High Hang Snatch
      - 1 x 4 @20kg
      - 1 x 3 @50kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 5 @140kg - failed 6th rep on first set so I stuck with 5 reps

   Calf Raises
      - 2 x 12 @140kg

   Deadlifts
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 5 @140kg

   Bent over dumbbell rows each hand
      - 1 x 5 @12.5kg
      - 2 x 5 @30kg dumbbell

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Landmines
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Barbell core rollouts
      - 2 x 12

Cool down
   stretch
   walk back

Comment
Good session despite failing the squats. So I will keep on doing 5 reps till I can do it comfortably easily that I will move on to 7 reps the following week. I am growing love handles, which doesn't look appealing and need to get rid of them. Other workouts were OK. I don't think the order of fast to slow changed any thing but will leave it as I get more energy for the snatch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 12, 2019, 04:04:11 pm
Date: 12/12/2019
Soreness: glutes, bone above glutes part of back above the tail bone, calves

Condition: Got to the gym at around 5:00pm, which is a good time but still didn't have enough time for last core exercises. finished at 7:25pm. A good tough workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   sitting hamstring stretch
   single and double leg glute bridge
   high knee on balls of foot with kettebell of 12kg on raised foot x 20 sec each leg
   squat and back stretch

Workout
   Jumping switching lunges
      - 1 x 6 total @bw
      - 1 x 6 total @8kg dumbbells in each hand
      - 2 x 10 total @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   Light high hang snatch
      - 1 x 3 @25kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg - comfortably challenging

   Calf raises
      - 2 x 12 @140kg

   Speed Deadlifts
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg

   Standing hip thrusts - high hang hip snatch but just the thrusting
      - 1 x 5 @100kg - heavy because of the wide grip and also wide grip is not wide enough as bar comes down to my thighs

   High hang hip snatch pulls
      - 1 x 3 @60kg

   Bent over rows with dumbbell
      - 1 x 5 @15kg dumbbell
      - 2 x 5 @30kg dumbbell

   Shoulder press
      - 1 x 4 @20kg
      - 2 x 5 @40kg

   Land mines for obliques
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Ab rollouts using barbell with 80kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
Good session. slowly making my way towards a 100kg high hang snatch. Deadlift was a PB since it was a speed deadlift with less then 1 second rest between reps until the last one where i purposely do my best on the last one so takes a few  seconds to get ready for lifting.   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2019, 12:26:28 pm
Date: 14/12/2019
Soreness: hamstring and glutes a little. not noticeable as I am writing this

Condition: As I left my house it was pouring and when I arrived it had stopped but track was left in a puddly state. Got to the gym at 10:50pm. Left at 1:00pm when it was they were closing up.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks with dumbbell
   pogo hops double and single leg
   leaning calf stretch
   quad stretch walks
   quad stretch on bench
   hamstring stretch on bench
   single leg hamstring stretch
   single and double leg glute bridges
   leaning high knees with cable foot strap and extending lower leg a little
   back stretch
   arm swing warm up - explosive single arm swings for start and arm swings loaded then unloaded

Workout
   Red and green banded A walks x 2 x 10m
   Green banded A skips x 2 x 20m
   Green banded A runs x 2 x 30m
   Green and red band Sprint starts to 1 and 2 step
   Large step bounds with green band don't remember if it was with red as well x 2

   10m green banded sprints x 2
   10m sprints unbanded x 2

   30m sprints red banded x 2
   30m sprints unbanded x 2

   50m sprints unbanded
   
   Leaning alternating high knee with red and green bands x 20 x 2
 
   push up position alternating high knee with red and green band x 20 x 2

Cool down
   stretch
   walk back
   ab rollout at home slow x 10
   twisting hanging leg raises x 5 each side

Comment
It was a cold and windy, hard session because of the wind and wet track. Also I wanted to record but all the time mobile phone shuts even with lots of battery charge. Runs were OK.   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 17, 2019, 05:22:02 pm
Date: 17/12/2019
Soreness: nothing that sticks out, maybe entire lower body but am used to it and is low

Condition: Got to the gym at 5:15pm. It was empty and only a few people came until the end track group came in. Finished at 7:25pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch on bench
   quad stretch on bench
   sitting on floor hamstring stretch each leg
   glute bridges single and double
   high knee kettle bell hip holds x 20 seconds @12kg
   squat stretch
   back stretch
   
Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 5 each leg @25kg dumbbells in each hand

   Single leg dumbbell pogo hops
      - 1 x 15 @5kg
      - 2 x 20 @15kg dumbbells in each hand - difficult to avoid heel touching floor but overtime it should get easier

   Light Power snatch high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 7 @140kg - it was comfortable but last rep was slightly challenging

   Calf Raises
      - 2 x 12 @140kg

   Speed Deadlifts
      - 1 x 3 @70kg
      - 1 x 5 @110kg
      - 3 x 5,3,3 @150kg- last 2 set was focusing after every rep so I can keep knee bend for each rep

   Hip thrusts standing - heavy but just basically pushing bar with hips
      - 1 x 5 @ 110kg

   Shoulder press
      - 2 x 5 @40kg

   Landmines oblique workout
      - 2 x 7 each side @40kg

   some random shoulder workout

   kneeling crunches using cable
      - 2 x 12 @70kg, 75kg

   lying knee raises
      -  1 x 15 @bw

Cool down
   stretch
   walk back

Comment
Good session. Deadlifts were comfortable. squats were good with last reps a little.
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 18, 2019, 11:46:05 pm
I would go from fast to slow

so jumps, pogos, snatches, squat, deadlifts

^^

and nice @ "fast to slow"
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 20, 2019, 01:13:16 pm
Date: 19/12/2019
Soreness: upper right glute when bending down it's not like an injury pain but that pain when you stand for a long time and you have the strange back pain near the glutes. that pain but above glutes and below hip bone.

Condition: Raining and got to the gym at 5pm, but got distracted talking this guy who runs the 100m in 10.8 seconds. He was watching me deadlift and didn't like the part where I was already up but couldn't fully extend the hips as it was heavy so I was bending my knees to help pull it back up. Saying that you can get stronger in the deadlift but the transfer to speed is limited and gets even more limited the stronger you get and the heavier you lift. also talked about ethical topics. But I feel 150kg deadlifts is heavy enough and lifting heavier won't benefit my speed much but rather I should lighten the load and do explosive deadlifts where I explode the weight up and coming on to my toes and my hips extended.
My squats failed again and my glutes sore, will switch to explosive variation after I can squat 3 reps of 150kg.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   hamstring stretch on floor single leg
   glute bridges
   high knee hip holds on balls of foot
   squat stretch
   back stretch

Workout
   jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 5 each leg @22.5kg dumbbells in each hand - 25kg was being used

   single leg pogo hops
      - 1 x 10 @bw
      - 1 x 10 @8kg dumbbells in each hand
      - 2 x 20 each leg @17.5kg dumbbells in each hand

   High hang power snatch
      - 1 x 5 @20kg
      - 1 x 5 @40kg

   Half Squats
      - 1 x 3 @60kg
      - 1 x 4 @100kg
      - 3 x 7 @140kg - (small lie: first set I did 6 reps for some reason my weight was shifting forward maybe bar was too high or what but got pinned, racked it and rested a few seconds before doing 2 reps, set 2 and 3 only had strength to do 5 reps racked it rested for a few seconds and did 2 reps.

   Calf Raises
      - 2 x 12 @140kg

   Heavy deadlifts
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 2 x 3 @140kg
   
   Explosive deadlifts
      - 2 x 7 @100kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   behind the back rows for tricep and rear delt work
      - 2 x 7 @50kg

   kneeling crunches
      -  1 x 10 @ 75kg - was rushed so didn't use anchor weight dumbbell to hold me down so was struggling doing this while trying hard to not let the cable pull me up lol

Cool down
   stretch
   walk back

Comment
It was an ok session besides the half squat failing on me again. Glutes gave up so my balance descending was not right, even when I did descend right it didn't feel strong as I would have liked. Will stop heavy dead lifting and moved to a more explosive oriented variation.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 21, 2019, 02:56:07 pm
Date: 21/12/2019
Soreness: glutes

Condition: It was a little sunny, cold and wet track. A lot of time was spent talking to this shot putter mid age who has broken a few records, swam the english channel and a lot of cool stuff, see him a lot every time I go to gym, great guy. Steve whyte if you search on youtube. Shared some of his experience with me. So got a few runs but not a lot.

Warm up
   ankle mobility
   calf stretch
   calf walks
   calf hops single leg
   hamstring stretch
   single leg seated hamstring stretch
   quad stretch of any kind - forgot
   single leg and double leg glute bridges
   leaning cable resisted knee drive holds
   back stretch
   box squats
   5kg dumbbells in each hand box jump on 30 inch box
   forgot to do some arm swing drills

Workout
   2 x A walks @10m - red and green band
   2 x A skips x 3 @10m - altnerate and hop 3 times = 1 rep - green band
   2 x A runs @30m - green band
   2 x alternating high knee drills x 2 each leg @30m / green band
   2 x sprint starts to 1 step / green and red band
   high step runs w/ green bands x 3 no rest as it wasn't really intense
   
   Time at this point: 12:08 - so a little behind in time

   10m sprints x 2 - did first set, talked and then did second run when it was 12:30pm lol that was late and that was enough time for me to get rusty but running got rid of that.

   10m sprints without bands x 1 - was ok and managed to record it, just wanted to see where my form was at.

   30m sprints /w red bands x 2 - felt good and fast
   30m sprints unbanded x 2 - felt ok some slipping and stuff.

Cool down
   stretch
   walk back

Comment
It was an ok session. especially being able to record myself.

Video to analyse sprint start form - even though track was wet

http://www.youtube.com/watch?v=RqwiLAj7zdI

Not that happy with the second step. first step would have liked to be a bit lower but due to slippery track.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 21, 2019, 05:58:24 pm
spikes would help a lot
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 21, 2019, 09:25:42 pm
spikes would help a lot

yup. no such thing as a slippery track when you have spikes on. feels really cool to get that kind of grip on a wet track too (because of the spikes).
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 22, 2019, 08:15:24 am
But what about not getting my knee up high enough on the second step it's like no effort.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 22, 2019, 07:48:10 pm
But what about not getting my knee up high enough on the second step it's like no effort.

being able to drive back hard with the back leg, with spikes, would help that as well.
Also your dynamic flexibility comes into play
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 23, 2019, 07:08:47 am
But what about not getting my knee up high enough on the second step it's like no effort.

being able to drive back hard with the back leg, with spikes, would help that as well.
Also your dynamic flexibility comes into play

Hmm, interesting.
Will try and get my hands on some spike. But during my speed session this week will be experimental because some days gym will be closed so won't get a proper session week and will experiment between coming out of the start fast and quick or try get a big first step and then sprint like normal.

Found a nice article and the linked article about jinny vicauts first 7 steps.
http://speedendurance.com/2015/06/21/optimal-step-width-out-of-the-blocks-plus-stride-length-and-frequency/
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 24, 2019, 02:32:26 pm
Date: 24/12/2019
Soreness: entire lower body was sore, including lower back below the hip level and above the tail bone from the deadlifts, glutes were sore.

Condition: Early gym start due to holdiays started at 11am and finished at 1pm and still didn't do upper body workout

Warm up
   ankle mobility
   calf stretch
   seated on bench hamstring stretch
   quad stretch
   sitting single leg hamstring stretch on the floor
   single and double leg glute bridges
   high knee holds with kettlebell at end of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @8kg dumbbells in each hand
      - 2 x 5 each leg @25kg dumbbells in each hand

   Single leg ankle hops
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @8kg dumbbells in each hand
      - 2 x 5 each leg @15kg dumbbells in each hand

   High hang power snatch
      - 1 x 5 @20kg     
      - 1 x 5 @40kg

   Explosive deadlifts
      - 1 x 3 @40kg - jump at the top of the deadlift
      - 1 x 3 @80kg - jump at the top of the deadlift
      - 3 x 7 @120kg - too heavy to jump, speed was moderate - but I was doing it wrong.
      - Note: So my thinking was doing the deadlifts like the squats have the hips low and looking online why my hips was raising first, I found out that having hips low was the problem and deadlift is not primarily a quad workout and you need to bring hip higher and torso almost horizontal where the legs are stretched then you can do it properly. This caused pain above the tail bone and my glutes. also it was not a good idea to do this before squats as squats was always unfriendly with my low back so deadlifting first already fatigued my back. but racks were being used so I had no choice.

   Half Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 0 @140kg - got pinned

   Concentric half squats - squat from the pin up, lowering the weight back did make it uncomfortable for my back.
      - 2 x 5 @100kg

   Calf raises
      - 2 x 15 @100kg - at this point my morale is low and workout was not good workout, so this would be my last workout.

   Had a few minutes to record my snatch and also recorded my deadlifts and problem was confirmed of raising hips but one good thing snatch looked decent except for when I was tired then it was a little messy.

Cool down
   stretch
   walk back

Comment
Not a good session, but good thing is that I found out what I was doing wrong but still took 2 hours just to do lower body session. No gym session this week due to Christmas break and boxing day so speed session will be next, which I will experiment on different sprint starts.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 24, 2019, 07:33:07 pm
for optimal deadlift position, you can figure it out by lifting the bar/weights an inch off the ground and see where your body ends up.
This is the most balanced position
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 28, 2019, 12:57:06 pm
Date: 28/12/2019
Soreness: none

Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run.  :uhhhfacepalm:

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   calf walks with weights
   calf hops single leg with weights
   leg swings for hamstring stretch
   quad stretch standing and opposite arm in the air
   glute bridges single and double
   leaning knee drives with cable - fast drive, hold 5 second then slow return
   back stretch
   arm swings

Track workout
   a walk x red and green band x 2 x 10m
   a skip x red and green band x 2 x 20m
   a run x green band x 2 x 30m
   step ups - useless no resistance in the ascending part only the knee lift
   large step runs with emphasis on quickness x green and red band
   large step runs with emphasis on just pushing off off each leg x green and red band
   small steps runs with emphasis on quickness x red and green band

   sprint starts to 1 step x 2 x red and green band

   10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.

   30m sprints same method - start felt ok but pass 15m it was average.

Gym
   kneeling crunches
      - 2 x 10 @80kg

   hang power snatch
      - 1 x 3 @40kg - just lifting the bar upwards with the hips
      - 1 x 3 @40kg - same as above but more power that I jump, so a snatch

Cool down
   stretch
   walk back

Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me.  :ffffffuuuuuu:
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on December 28, 2019, 09:52:42 pm
Date: 28/12/2019
Soreness: none

Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run.  :uhhhfacepalm:

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   calf walks with weights
   calf hops single leg with weights
   leg swings for hamstring stretch
   quad stretch standing and opposite arm in the air
   glute bridges single and double
   leaning knee drives with cable - fast drive, hold 5 second then slow return
   back stretch
   arm swings

Track workout
   a walk x red and green band x 2 x 10m
   a skip x red and green band x 2 x 20m
   a run x green band x 2 x 30m
   step ups - useless no resistance in the ascending part only the knee lift
   large step runs with emphasis on quickness x green and red band
   large step runs with emphasis on just pushing off off each leg x green and red band
   small steps runs with emphasis on quickness x red and green band

   sprint starts to 1 step x 2 x red and green band

   10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.

   30m sprints same method - start felt ok but pass 15m it was average.

Gym
   kneeling crunches
      - 2 x 10 @80kg

   hang power snatch
      - 1 x 3 @40kg - just lifting the bar upwards with the hips
      - 1 x 3 @40kg - same as above but more power that I jump, so a snatch

Cool down
   stretch
   walk back

Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me.  :ffffffuuuuuu:

that's always a big :ffffffuuuuuu: moment. i remember when that'd happen to me when dunking, annoying. :ninja: :ninja: :ninja:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 31, 2019, 12:16:01 pm
Date: 31/21/2019
Soreness: none that sticks, back near lats a little sore

Condition: Gym will close early so I got 1hr 30min to do some experimental lower body workout for the new year.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch bench
   quad stretch
   single leg hamstring stretch
   single and double leg glute bridges
   high knee holds with 12kg kettlbell on toe dorsiflexed
   squat stretch
   back stretch

Workout
   Dumbbell step ups
      - 1 x 5 @8kg dumbbells in each hand
      - 3 x 5 @20kg dumbbells in each hand

   Single leg pogo hops
      - 1 x 15 @bw
      - 2 x 15 each leg @8kg dumbbells in each hand

   Front Squat - gotta build dem quads - slightly below parallel
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 3 x 3,3,5 @60kg - comfortable
      Note: I find that if I lift my elbows and inwards it feels comfortable and more padding in the front delts but some pain will still be there especially the wrists, but felt good. no issues.

   Single leg barbell calf raises - rear foot on box
      - 1 x 5 each leg @20kg
      - 2 x 7 each leg @60kg

   Hip Thrusts - never trained them, i know these benefits are short lived, so am hoping to reach a certain strength level and then leave them
      - 3 x 7 @60kg

   High hang power snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - much better after the hip thrusts

   Hex bar jumps - feels very good and very close to sprint start mechanics besides hip flexion resistance, but also feels good for jumping
      - 1 x 5 @30kg - empty bar
      - 3 x 5 @70kg or 80kg don't remember if I used 25kg plates or 20kg plates

Cool down
   stretch
   walk back


Comment
It was a good experimental session, 1 hr 30min for lower body is decent and upper body only takes 30 - 45 mins. Also did some ab roll outs at home for some upper body. Next week proper work starts with weighted vest, also want to do some 30m sprints on the same day and do this 3 days a week and keep vest on for around 3-4 months before removing it like I did previously. Will need to decide how I can fit sprints in and what to remove if need be. Also a lot of time was spent waiting for area to be clear.
     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 02, 2020, 11:41:57 am
Date: 02/01/2019
Soreness: none, knee a little during the calf raises

Condition: It was cold but warmed up after a while. Was a 2 hour session.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   bench quad stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee kettlebell holds @12kg kettlebell
   squat stretch
   back stretch

Workout
   Step up jumps - without the high knees, which is a little difficult to stop so it's like a high step up with butt kick of the ground leg
      - 1 x 5 @bw
      - 1 x 5 @12.5kg dumbbells in each hand
      - 2 x 5 @20kg dumbbells in each hand

   Ankle hops single leg
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @8kg dumbbells in each hand
      - 2 x 15 each leg @12.5kg dumbbells in each hand

   Front Squats - 90 degree knee bend
      - 1 x 5 @20kg
      - 3 x 7 @60kg

   Hex Bar Jumps
      - 1 x 5 @30kg
      - 3 x 5 @70kg

   single leg calf raises
      - 3 x 7 @60kg

   Hip thrusts
      - 1 x 5 @20kg
      - 2 x 7 @60kg

   High Hang snatch
      - 1 x 3 @20kg
      - 2 x 3 @60kg - more of standing hip thrusts upwards and second set was jump fail lol

    Compound shoulder movement - dumbbell shoulder press, front and side and then lower weight and lift behind - gonna change it to only front and do one arm move forward and other moves backwards - like sprint arm swings but the only explosive part is from the side upwards
      - 2 x 3,4 @15kg dumbbells in each hand

   leg and lower back raises and hold at angle
      - 2 x some amounts - don't know the reason for this except to test and see how low I can get my legs

   ab rollouts with barbells at 60kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
I need to compact the following workouts, would probably equate to 3 hours, which is way too long and more time then I have.

warm up
5 x 30m sprints / 60m sprints in 2 month intervals
step up jumps each leg
single leg ankle hops each leg
front squats
hex bar jumps
single leg calf raises each leg
hip thrusts scorcher/korcher version
high hang power snatch
shoulder press
reverse flys
ab workout - either kneeling crunch or roll out
landmines
lying knee raises for lower abs
cool down

Also bought the puma evospeed star 5 spikes 40% discount at sportshoes.co.uk
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 02, 2020, 02:38:09 pm
Before - time estimation

warm up - 10-15 min
5 x 30m sprints / 60m sprints in 2 month intervals - 40-45 mins
2 x 5 step up jumps each leg - 20 min
2 x 15 single leg ankle hops each leg including warm up sets - 20 mins
front squats - 20 - 25 mins
hex bar jumps - 15 mins
single leg calf raises each leg - 15 mins
hip thrusts scorcher/korcher version - 15 mins
high hang power snatch - 10 mins
shoulder press - 10 mins
bent over dumbbell rows for rear delts - 10 mins
ab workout - either kneeling crunch or roll out - 10 mins
landmines - 10 mins
lying knee raises for lower abs - 5 mins
cool down - 5 mins

Total: 3 hrs 50 min total

After some rearranging and combining - want to minimize single leg movement as a lot of time spent on them. average time, don't know how long but hoping somewhere near as i don't know about availability of resources, recovery time.

Warm up brief no repetitive warm up of the same muscle - 10 min
5 x 30 m / 60 m sprints - 30 min - 5 min rest in between
Step ups jumps 2 x 5 - 1 warm up set - 10 min - alternate with hex bar jumps every session
ankle hops double leg barbell 3 x 15 - 10 min
front squats 3 x 7 - 20 mins
calf raises double leg on leg press 3 x 15 - 15 mins
hip thrusts 3 x 7 - 15 min
high hang snatch - 2 x 6 - 1 rep for form - 10 min
dumbbell sprint arm swings - moderately fast - 2 x 10 - 10 mins
land mines - 2 x 5-7 each side - 10 mins

ab roll out if I have time else I will do it at home with the lying knee raises

Approx total time: 2hrs 20min not including roll outs and lying knee raises
Title: Re: A Journey to Running Fast and Jumping High
Post by: adarqui on January 04, 2020, 12:54:16 am
3h50m is major.

2 hr is a good cut off imho. at least you're close to that now after rearranging.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 04, 2020, 11:27:17 am
Date: 04/01/2019
Soreness: none

Condition: It was cold outside and had just around 2 hours. Got to use my spike but phone is buggy that I am not able to record my 2 styles of running to see which one is better.

Saturday gym closes early so I can only fit 2 hrs worth of gym work, so will have to only do core lifts plus step ups.

Warm up
   ankle mobility
   calf stretch
   calf walks
   hamstring stretch
   quad stretch
   glute bridges single and double
   leaning knee drives with resisted cable foot strap
   back stretch

Track warm up
   2 x 10m a walks
   2 x 20m a skips
   1 x 30m a runs

Track Workout
   4 x 10m sprint starts using 2 approaches for 2 sets
   4 x 30m sprints using 2 approaches for 2 sets

Gym workout
   playing around with leg press machine doing reverse leg press - looks like it has the right movement but hard to get body in the right position and don't think it would be too friendly for the knee, not that i noticed.

Comment
Wearing spikes for the first time felt a little awkward as I am used to running with flat surface but with spikes having some protruding from the front was strange and also when doing sprint starts I would place the entire balls of the foot on the floor that would prevent my shins coming low so I had to get used to not placing all spikes in the ground but just the front toes. Also I probably run on the outside of my foot as when I stand with the spikes the inner side of the balls of the shoes sank lower than i'm used to.

The sprint start didn't really feel any different maybe because of cold I couldn't concentrate.

But the first approach is explode as far as I can then sprint onwards without reaching with the feet, which felt slow at the beginning but felt fast in the 30m, but the normal second approach where I just explode out and just start sprinting as fast as I can from the get go, which feels fast at the start but not so fast out to 30m, but then again I can only really tell once I record it.

problem with phone is with battery around 30% the phone will just automatically turn off when I try using camera or sometimes once unlocked the phone would then just shut down after a few seconds.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2020, 10:36:10 am
Caught a cold, so won't be starting this week.
Good I guess for additional experimental session
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 12, 2020, 12:50:08 pm
Date: 11/01/2020
Soreness: quads slightly and knees even less slightly

Condition: It was quite windy, it would blow from the side then behind. also SUCCESSS!!!! I managed to record my sprint starts using different cues and I was very surprised with the outcome. The wind even blew the phone camera off aim but luckily it was after I did the run and also I thought of an extra cue to use and that proved to be the best one but never got to measure the 30m for that as I didn't have time as I thought of this after the 30m sprints for the 3 cues. I made a video of this research.  :P. I will explain after the journal.

Warm up
   ankle mobility
   calf walk stretch
   ankle hops
   hamstring stretch
   quad stretch lunge
   single leg glute bridges
   high knee holds with kettlebell on feet @12kg
   back stretch
   box jumps
   arm sprint swings

Track warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Alternating high knee drills

Track workout
   3 x 10m sprints using 3 different start cues

   3 x 30m sprints using 3 different start cues

   3 x 10m sprint using one new start cue

Cool down
   stretch
   walk back

Comment
It was an alright session. Managed to record all my sprints.

Video
I recorded 3 start cues for 10m and 30m and I thought of another cue, which sounded ridiculous, which brings the cues to 4, which are sprint out, get a big first step then sprint, get a quick first step then sprint and the last one was make every step large until the strides feel normal.

The 10m sprints I seem to pop my head up and slow down towards the finish line, which I should have kept my head low towards the end.

But for some reason when measuring the 30m I only managed to do 3 cues as the last cue I thought of at the end. I found out that for some reason the slowest 10m was the fastest 30m according to the 10m split at the 30m, which makes no sense to me. Even though it was hard to time using fps method as most of the frames for the 30m were 38/39 and fps was different. each frame was too large at some points. that one frame made a big difference in the time from 1.266 to 1.3 seconds.

After the editing the video yesterday I couldn't upload it had a large migraine, vomitted so only could get on the laptop today.

Now I'm curious to want to do the test again. But got some good results for the 10m.

This makes me realize I have been practicing the sprint start technique wrong technique wise in terms of efficiency.

http://www.youtube.com/watch?v=u9gReN65G1A


   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 15, 2020, 05:43:15 am
Date: 14/01/2020
Soreness: quads and hamstrings

Condition: It was spray raining with the wind blowing it all over the place especially my face and that gets really distracting. I got to try and see how long the session lasts and also wanted to practice some runs in the right way. It was also messy, I had spikes, trainers, my shoes and bag of my work clothes and a foam for the bar for the hip thrusts and didn't want to get it wet outside and then warming up in trainers before running in spikes a lot of time gets wasted that way. Got to the gym at 5:30pm and had 1hr 45 min for workout.

Warm up
   ankle mobility
   calf walks
   lunge to hamstring stretch walks
   quad walks
   A walks x 10m
   A skips x 10m
   A run x 10m
   Alternating high knee drills

Workout - Track - took 15 mins
   3 x 30m sprints using cue for aiming for distance for each stride till the stride doesn't feel like reaching but normal running then I start sprinting. felt pretty good first two runs, fast but maybe because of slightly strong wind assisted, but that doesn't matter aim was to practice correct cue.

Workout - Gym - took 1hr 15 mins
   Explosive step up jumps
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Ankle hops
      - 1 x 10 each leg @8kg dumbbells in each hand
      - 2 x 15 each leg @15kg dumbbells in each hand

   Front squats
      - 1 x 5 @60kg
      - 2 x 7 @70kg
      - 2 x 5 @60kg - below parallel - can feel it in the adductors after and hamstring and glutes

   Single leg calf raises on leg press
      - 3 x 15 each leg @110kg

   RDL's - this will prob happen alot as I need space to do hip thrusts and it got crowded so Had to do these instead.
      - 1 x 5 @70kg
      - 3 x 5 @110kg - aiming for explosive hip extension but not hyperextension

   Arm sprint swings moderate speed
      - 1 x 10 @8kg
      - 2 x 10 @10kg

   barbell only shoulder press 1 x 10

Cool down
   stretch
   walk back

Comment
Good session, the runs felt pretty good good knee drive. Keep head down. Ran prob too fast it was difficult to stop after the finish line until about 20m ahead  :P. But the rain just ruined it. No core session. but still I only had 1hr 45 mins so time wise it looks good.



Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 16, 2020, 04:41:35 pm
Date: 16/01/2020
Soreness: quads, adductors, hips

Condition: No surprise there, raining, which did come to a close stop when I was running, but after it started getting heavy even when I was leaving. Got to the gym at 5:15pm and finished at 7:25pm. Still didn't finish workout, especially with the crowd and just wasting time looking for space to do hip thrusts and thinking of an alternative to hip thrusts for hamstring, which I can't think of. Also helped this guy who was having ankle mobility issues causing pain when squatting, so gave him some stretches and stuff that took some time too.

Warm up - finished at 5:25pm
   ankle mobility
   calf stretch
   hamstring stretch on bench single leg
   quad stretch on bench
   single leg hip thrusts
   high knee hip holds - difficult to hold kettlebell on end of toes with running shoes as they are wide so more on the edge
   back stretch

Track warm up - finished at around 5:45pm i think
   A walk x 10m
   A skip x 20m - 15m high knee and 5m powerful quick switches with 2 hops
   A run x 30m
   Alternating high knee drills x 30m
   cross legged iliopsoas stretch - left leg was more tighter in the hips and adductor areas and glutes.
   
Track Workout - included with above time
   3 x 30m sprints aim is long strides till it reaches normal running cycle

Gym Workout - finished at 7:25pm
   squat stretch

   Jumping step ups
      - 1 x 3 each leg @ 12.5kg in each hand
      - 2 x 5 each leg @ 20kg dumbbells in each hand

   ankle hops
      - 1 x 5 each leg @8kg in each hand
      - 2 x 15 each leg @15kg dumbbells in each hand

   Front squats - had to change the depth as I could feel it in my hips and didn't want to injure it, so increased the depth up one.
      - 1 x 3 @40kg
      - 3 x 5 @60kg

   Calf raises single leg on leg press
      - 3 x 15 @120kg

   Hip thrusts - even though I bought foam for the bar, it's not enough for the pelvic bone, so I decided to do it below the bone.
      - 1 x 5 @ 60kg
      - 3 x 7 @80kg

   Sprint arm swings
      - 1 x 10 @5kg dumbbells in each hand
      - 2 x 15 @10kg dumbbells in each hand

   Shoulder press
      - 1 x 10 @20kg
      - 1 x 3 @40kg - difficult up to 2nd rep prob tired from the swings

Cool down
   stretch
   walk back

Comment
Runs were ok, technique was as I wanted but there was one run where I felt I was over reaching but without over striding, so fixed that on the follow up runs by running more comfortable. Gym session still not short enough. A lot of delays, crowded wasting time to. so I'm thinking of removing out power snatches as I don't even get to do that any way. Let alone land mines. Will have to do ab roll outs at home. disappointed can't get a proper upper body session with a run session.
     
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 18, 2020, 10:33:46 am
Date: 18/01/2020
Soreness: quads a little

Sprains/Strains: might have strained my left hip flexor muscle, as I feel slight pain when lifting my knees especially when you sit on the floor legs out in front and you try lift one leg you feel the pain. Will have to let it rest. pain starts from the hip flexor at the front towards the inside. But there is no pain if i bring my upper body down towards my legs.

Condition: It was sunny but wet track and a quite cold. Experimented with 2 start cues one where I try and increase my stride length each step till I have gained enough speed for the stride length to feel normal and the second is the same but do it as fast as I could. so cover as much distance as fast as possible.

Warm up
   ankle mobility
   calf stretch
   calf walks with powerful toe raise with 5kg dumbbells in each hand
   little calf hops
   seated single leg hamstring stretch
   quad stretch walks
   single leg glute bridges and double leg
   high knee hip holds with 12kg kettle on each leg
   back stretch
   explosive single rep arm swings for sprint start with 5kg dumbbell
   box jumps
      - 1 x 5 @bw @33" - jump and when I land on the floor then one little jump to prepare and then jump back on the box repeat for 5 reps
      - 1 x 5 @5kg dumbbells in each hand
      - 1 x 5 @bw @36" - same method as above
      - 1 x 3 @5kg dumbbels in each hand
      - 1 x 3 @bw @33" with only slight knee bend - aim to jump on it with straight legs. It's definitely coming

Track Warm up
   a walk x 10m
   a skip x 20m
   a run x 30m
   alternate high knee drills x 30m

Track workout
   3 x 10m sprints using first cue - it felt smooth but for some reason it just felt like I was only taking big leap for first step only and the rest was just normal running even though I didn't feel a sudden change from leap to quick sprints, so maybe it was right but it just didn't feel right, so I did 3 reps one after the other.

  2 x 10m sprints using second cue - felt good only because it was first time doing the cue as the first cue felt tuesday when I did it for 30m.

   1 x 30m sprints using first cue - camera died and also first attempt I came out really low and just felt out of control and just stopped and started again, which felt better. some steps I feel like I was reaching rather then hitting centre of mass even though it didn't feel like I was over striding. so gotta be careful with that.

   1 x 30m sprints using second cue - felt good, was tired after first run because of workouts of running tuesday and thursday probably. but when I was running the last 10m, my hips were sore and was hurting so after the run I stopped running session.

Gym
   - using the vibration platform a lot and trying to avoid stretching it and hurting it further as I have done in the past. a lot of time on this machine 3 x 1 minute. working on different angles and rotation.

   - some light bench press

Cool down
   stretch
   walk back

Comment
The runs I felt a little tired maybe from the runs from tuesday and thursday but technique wise felt ok, will analyse the results as I was able to record 10m sprints for the 2 cues but not for 30m as camera died. Hip straight slightly which happened on the 30m run using the second cue and after that I had 45 minutes left, which would be enough time for core lifts. will see how I feel on Tuesday.
Will post a graph here.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 19, 2020, 12:21:05 pm
The results

After careful measurements at 2m splits up to 10m as that is the only data I have up to.

I can see that my form for both cues (cue 4 is lengthen each stride and cue 5 lengthen each stride as fast as possible). But time was lower than my original 10m time for cue 4 of 1.72.

This time I got around 1.78 for Cue 5 and 1.81 for Cue 4, which I assume must be due to the 3 x a week running and weight lifting.

So I did a graph to show, which had a better acceleration pattern, which you can see below that cue 4 has a more steeper than 5 but due to measuring 2m splits, the frames are not small enough to measure those distances as accurately as I would like.

So I can either choose to adopt cue 4 because it has better acceleration curve but Cue 5 is faster and if you drew the curve of best fit, the cue 5 has a better acceleration.

So my plan is practice the technique to push off each leg and then choose cue 5 for my start cue.

But it is difficult to follow through with the cue, I started 3 times with cue 4 as I just couldn't follow through with the cue.

(https://i.imgur.com/8lzfu4s.jpg)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 21, 2020, 03:50:35 pm
Date: 21/01/2020

Soreness: Hip adducctor definitely strained during the last run as I still feel the pain. The pain comes when I rotate my leg inwards only.

Condition: It was freezing cold outside and the track was slippery icy residue. Couldn't do a full on session because of the hip adductor strain, but yet I just can't help myself strengthen my hip adductor even though injured.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   single leg hip thrust with cross legged stretch compound
   back stretch

Track warm up
   bunch of warm ups (a walk, a skip, a run, alternate high knee, straight leg runs with alternate high (no idea for this, not really useful and feels awkward))

Track workout
   High knee bounds x 30m

   2 x 3 30m acceleration bounds - it's like bounding but instead with a lean and high knee is emphasized - this was the missing component I never did, whenever I did high knee stair runs I never did emphasize the high knee of the forward legs. will start from now on the stair at home.

Gym workout
   Hex bar deadlift jumps empty - 3 x 5

   Ankle hops 2 x 15 @15kg dumbbells in each hand

   front squats deep empty bar 4 x 5

   single leg calf raises on leg press

   wide stance squats as deep as I can go with empty barbell

   sprint arm swings @10kg dumbbells in each hand

   RDL deep 4 x 5 @60kg - explosive hip extension

   core work

   and prob other useless stuff that I don't remember

Cool down
   stretch
   walk back

Comment
Not really a good session as I wanted to do light work without aggravating the hips. the bounds were ok couldn't really do it explosively as floor is slippery. didn't think it would be slippery so didn't bring spikes and also don't like to do drills on spikes. then the useless maintaining gym session.
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 24, 2020, 05:42:25 am
Date: 14/01/2020
Soreness: shins a little, quads

Condition: Track was a little wet, got to the gym at 5:15 pm and finished at 7:15 pm, that's a win in terms of time. Good workout technically.

Warm up - 5-10min
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip thrusts single leg
   adductor stretch
   back stretch

Track warm up
   light 200m jog (2 x 100m)
   A walk x 20m - tried to keep butt close
   A skip x 20m
   alternating high knee drills
   A run x 30m

Track workout
   2 x 3 reps of acceleration bounding 20m

Gym workout
   hex bar jumps -without weight 30kg

   ankle hops single leg - could feel it in my shins due to bounding, so did some reverse calf raises and did light weight with aim for fast hops and heavy weight high and slow not to bother my shin low effort

   cable standing hip thrusts - like kettlebell swings -but i kept being pulled back so had to walk forward and do again
      - 1 x 5 @30kg
      - 1 x 5 @60kg
      - 3 x 7 @75kg

   single leg calf raise leg press
      - 3 x 10 each leg followed by 20,20,50 reps of double leg on same weight

   front squats
      - 1 x 3 @40kg
      - 3 x 3 @70kg

   sprint arm swings
     - 1 x 10 @5kg dumbbell in each hand
     - 2 x 10 @10kg dumbbell in each hand

   shoulder press front
      - 1 x 7 @10kg dumbbells in each hand

   straight leg raises (well slight knee bend and raised in front)
       - 1 x 10 @ bw

   cable kneeling crunches
      - 1 x 10 @75kg

   side to side weight touch on iso crunch
      - 1 x 10 @10kg

Cool down
   stretch
   walk back

Comment
Ok session. bounding was good besides the carry over to single leg hops. cable kettlebell swings felt good, hold cable handle between legs walk forward and then leaning forward letting handle travel back between the legs till i feel stretch in hamstrings then thrust hips forward pushing the handle forward and up. good session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 25, 2020, 02:27:33 pm
Date: 25/01/2020
Soreness: shins a little when running but nothing that sticks out
Injury: hip-adductor feels better when running

Condition: A little windy and track a little wet but good session. Got to the gym at 11 am and finished at 12:50 pm.

Warm up
  ankle mobility
  calf stretch
  calf walks
  hamstring stretch single leg
  quad stretch walks
  single leg and double leg glute bridges
  high knee 5 seconds each leg alternate
  back stretch
  arm swings - single explosive swings x 5 @5kg dumbbells in each hand

Track warm up
   A walk x 10m
   A skip x 20m
   A run x 30m
   Alternating high knee drills x 30m
   acceleration bounds x 3 x 20m

Track workout
   3 x 10m sprints
   2 x 30m sprints

   Note: legs were tired so decided not to attempt the 50m

Gym workout
   Front squats
      - 3 x 3 @50kg - full deep almost atg - hips felt good but heavy squats will have to be little less than parallel.

   Hanging leg raises - legs to parallel and straight
      - 1 x 10

   Kneeling crunches slow
      - 1 x 12 @50kg

   Side twists with cable - these are horrible but I need the obliques  :ninja:
      - 1 x 10 @25kg each side

Cool down
   stretch
   walk back

Comment
It was a good session. managed to record the 2 cue runs for 30m as well as 10m.
   
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 26, 2020, 03:46:20 pm
EXPERIMENT: SUCH A FAIL - ALL MY SPEEDS AT THE LAST 10M HAD ME SLOWING DOWN AND I DON'T KNOW WHY I DID THAT AND I CAN SEE CLEARLY IN THE VIDEO I DO SLOW DOWN. I DON'T RUN THROUGH THE LINE I STARTED PURPOSELY SLOWING DOWN APPROACHING THE FINISH LINE.

 :rant:

FORM GOOD, TECHNIQUE STILL NEEDS WORKING ON

RESULTS:

Cue 4 (aim was cover distance for each stride)
10m: 1.86s - confusing as first time I did this it was 1.72 seconds
20m: 1.332 - I ran my 30m and timed my run from 10m mark to 20m mark
30m: 1.332 - but ran 1.29s from 15m mark to 25m mark.

Conclusion: my speed from 10m onwards was the same except for at 25m mark.
This gives me a 30m time of 4.52.Also my head came up very quickly, which I don't think would have made a big difference.

Cue 5 (aim was same as above but as fast as possible)
10m: 1.79s
20m: 1.267s
30m: 1.30s

Again slowed down at the end last 10m was the same speed. 30m time of 4.366

So in conclusion, my sprinting is still sucky. But there is hope.
I ran a 20m at 1.26 seconds. My best 10m splits at the 30m mark, I measured was at 1.26, so no doubt that my 30m 10m split would have definitely been faster at around 4.1 seconds, but now that I think of it, is still sucky time to run in spikes.

PIC I posted in PR section was from the cue 4 runs, cue 5 form was ok not as good.

But I see the cue I should be using from now on, Cue 5. cue 4 I did complete the first 10m in 7 steps but at the price of a time.

If only I could combine cue 4 and cue 5. don't know what that looks like or how to even attempt that, because that would fall in to cue 5.

So Cue 5 it is. Rant over

God willing, I will start the vest workout from tomorrow for 4 months. Will try and run the 30m properly.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 26, 2020, 03:59:59 pm
MORE INCOMING RANT

Looking through my videos I saw that I was striking the floor ahead of me but without it slowing me down as my weight only came on it when I was above it.
feet strikes ahead then weight into the ground fully once I am above the feet.

But this was happening in the upright phase. which was in the last 10m.

Another technique failure.

EDIT: Out of frustration deleted all my sprint videos.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 26, 2020, 07:24:23 pm
Too stressed out about this. Will delay planned workout till I am happy with where I am technique wise.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 27, 2020, 04:09:22 am
Video of Cue 4 vs Cue 5 and also first part is comparing my first cue 4 where I got 1.72 seconds and cue 4 now where I got 1.78
I can see that I am bounding more in my sprint start then sprinting. heel is not low during recovery for cue 4 either.
cue 5. average.

At the 30m runs my heels are still trying to keep low heel recovery for some reason and not getting close to butt enough.

http://www.youtube.com/watch?v=yfiKLQ3aPl8

maybe if I cut the cue to only 3 steps then sprint.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 27, 2020, 07:31:26 am
Notes to Self:

First 3 steps are normally long, the first one being the longest in terms of ground contact time.

Cue 4 start was good but the foot strike under the body rather than behind. so I need to explode out same manner but I also need to drive the leading leg back rather than down, which makes it resemble bounding, which I did in Cue 5.

Also looking at the sprint starts of sprinters and my start I am coming upright at an angle rather than staying at a lean and let the hips come down and straighten. This is one of the major reasons my knees doesn't appear  to come up high but rather my torso is not low enough. Therefore first step has to be low to ground once fully extended and knee at 90 degrees.

Drive legs back as powerful as possible as quick possible while maintaining relaxed to avoid forcing it and push body forward maintaining lean till about 10m, then slightly come up for another 10m and then come fully up by 30m mark or around there.

feeling a little better then yesterday, learned a few things. will try and go to track just to practice my technique every day for half an hour or so but gym will stay the same.

whip from the hip - https://twitter.com/atletico_dev/status/560599548897161218
more beneficial for upright running.

sprint dribbles
http://www.youtube.com/watch?v=DHv8Q-55TRY

Nice website
https://doctoryessis.com/2014/10/27/butt-kick-speed/
Good drill is butt kicks while keeping thighs parallel.

Enough analysis for now
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 28, 2020, 04:15:13 pm
Date: 28/01/2020
Soreness: quads a little sore and hamstring

Condition: Man it was soo cold outside. Got to the gym at 5:30pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting single leg hamstring stretch
   quad stretch
   single and double leg glute bridges
   high knee holds
   back stretch

Track warm up
   a walk x 10m
   a skip x 20m
   a run x 20m
   b skip x 20m
   some other random drills
   Note: - it was slippery a little for leaning drills
   
Track workout
   3 x acceleration bounds
   3 x toe drags - slippery
   drive backs - FAIL - hard to do that on a slow bound

Gym workout
   ankle hops
      - 1 x 10 @8kg dumbbell each hand
      - 2 x 15 @15kg dumbbells in each hand

   hex bar jumps
      - 1 x 5 @empty bar 30kg
      - 2 x 5 @70kg

   Full depth front squats - with the bounce at the bottom
      - 1 x 5 @40kg
      - 3 x 3 @60kg

   Single leg calf raises on leg press
      - 3 x 10 @110kg - 20,20,50 - double leg straight after

   slow eccentric single leg press /w double leg concentric
      - 3 x 5 each leg @25kg

   sprint arm swings
      - 1 x 5 @5kg dumbbells in each hand
      - 2 x 10 @12.5kg dumbbells in each hand

   hanging leg raises
      - 2 x 8 @bw - 90 degrees raised

   kneeling crunches on cable slow
      - 2 x 10 @50kg

Cool down
   stretch
   walk back

Comment
It was an alright session. was overloaded with so many drills that I have to reduce it. doing step ups with drive backs is more effective then trying it on the track with slow drive, it is just confusing unless you use sleds. can't do that at home as steps are wooden and weak to power down on them lol. Toe drags just feels awkward. need to think of a good drill for low heel recovery or just stick with these. The gym was good especially the front squat at 60kg, felt good. eccentric hamstring are useful for sprinting but also heavy kettle bells and hip thrusts to chose from.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 30, 2020, 05:26:37 pm
Date: 30/01/2020
Soreness: quads a little

Condition: It wasn't cold, I wear a long sleeve shirt so it was mild. Wet track and left college late because of a meeting with boss. So I had only 1hr 15min.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   single and double leg glute bridge
   high knee holds with 8kg kettlebell
   back stretch

Track warm up
   A walk x 10m
   B skips x 20m
   A Run x 20m x 2 (had to focus on driving legs down on second set as I forgot)
   Straight leg (slight knee bends) x 20m
   Acceleration bounds x 20m
   
Track workout
   Step ups with drive down before feet makes contact with the steps - a little difficult to do
   hurdle pushes 10m x 3 - focus on keeping low and still extending the hips and knees, low heel recovery and drive backs of the feet.
   large step ups with emphasis on driving leg down to go to next step - might have to miss this and do A skip of quickly switching legs.

Gym workout - 30 mins remaining
   Hip thrusts
      - 1 x 5 @20kg
      - 3 x 5 @90kg

   Hex bar jumps
      - 1 x 5 @60kg
      - 3 x 3 @100kg - it was hard to hold in the right place without the bar rotating forward or backward making contact with the back of my knee making it hard to jump

   Some calf raises slow eccentric

   hanging leg raises x 10

Cool down
   stretch
   walk back

Comment
A little tricky to train the drive back intentionally as you are driving down to push off before you even make contact with the ground. I did learn to do 1 step sprint start and then pushing back the ground forward, after gaining muscle memory of that action then I will do 2 steps. Then I had only 30 mins for gym work.

Also now i'm not sure if I have the correct lead leg, they say the leg you kick ball with is the back leg and the leg you lay up with is the front leg.
I kick with right leg and I lay up with the right leg.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 03, 2020, 04:16:54 am
Date: 01/02/2020
Soreness: none that I can remember

Condition: It was a little windy but not too bad. Aim was to do work on the sprint start technique second step. I need to work on driving my legs back and down before it touches the ground to generate more power instead of waiting till my legs are almost hitting the ground and flexing my knee and hit the ground and push forward like a bound. I did 1st step last week, this week will be second step with focus on driving back on first and second step. Most of my time was on the track doing drills.

Warm up
   ankle mobility
   calf stretch walks
   ankle hops
   hamstring stretch single leg using both posterior and anterior tilt
   quad stretch walks and static stretch
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch
   box squats 30" bw and then holding 5kg dumbbells in each hand near chest x 3

Track warm up/workout
   A walk x 10m x 2
   B skip x 20m x 2
   A run x 30m x 2
   alternating high knee drills x 2 each leg x 30m x 1
   ankle dribbles x 2 x 30m going from small to high to runs - need time to adjust to the technique as it's a little mechanical and awkward
   straight leg with slight knee bend bounds x 10m

   some big step step ups x 2 x 5 steps

   hurdle pushes x 3 x 2 (maintain lean while extending to triple extension, low heel recovery without dragging, drive backs (which was unnecessary as it's hard to push back before hitting the ground to go forward and am already driving back with normal weight pushing)

   sprint starts - wore my spikes as slippery
      - 0 steps - I explode out as far as I can without flexing my knees till I reach furthest distance in the air then flex my knee and land
      - 1 step - same as above but once I reach as far as possible without flexing my knees I drive my leading leg back and down to the ground to push me forward
      - 2 steps x 3-4 - same as above but after the push from the first drive i drive second step leg knee forward and same as above till I reach far driving leg back and down and push myself forward
      - 3 steps - will do next saturday and get it recorded to see how it looks and if I my legs is travelling too far back to make contact with the ground

Gym work
   don't remember clear as I only had 30 mins, so did some bent over dumbbell flys, hanging leg raises, adductor work, step ups but starting with the leg above the box, push the leg down and jump up. I had another plan on doing a normal step up jump and as I am in the air switch the leg and the knee that has driven up I want to drive it down before my back leg touches the floor, but it was messy didn't work and probably not good for me.

Cool down
   stretch
   walk back

Comment
It was a good feeling to be able to get that awareness of driving the legs back during the sprint starts. Just need to do it for 3 steps then transfer to a smooth flow to accelerating/running at a lean till I i am upright.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 04, 2020, 05:24:07 pm
Date: 04/02/2020
Soreness: none that sticks out

Condition: It was really cold outside. Managed to get in a good technical session but only had 30 mins for gym session. Started at 5:40 and finished at 7:25

Warm up
   ankle mobility
   calf stretch
   hamstring stretch sitting
   quad stretch
   single and double leg glute bridge
   back stretch
   high knee hold with 12kg kettlebell

Track warm up
   A walk x 30m x 2
   B skip x 2 x 20m
   ankle dribbles low to high to run x 2 x 30m
   A run x 2 x 30m
   straight leg bounds x 2 x 20m
   Acceleration bounds - basically bounding with a lean

Track workout
   High step runs with drive downs before hitting the steps
      - 3 x 6 steps

   Hurdle pushes
      - 2 x 2 @ low heel, leaning and knee drive with little drive backs before it contacted the ground

   1 Step sprint start x 2

   2 Step sprint start x 2 : 1 step out and then the second step

   3 step sprint start x 2, which is usually 2 steps after jumping out the blocks

Workout - gym
   Concentric Hex bar jumps - start rested at the bottom and just jump and then place back on the floor and repeat
      - 1 x 5 @30kg - empty
      - 2 x 5 @80kg

   Single leg calf raises on leg press
      - 1 x 5 @70kg
      - 2 x 10 @110kg

   Kettlebell swings - wanted to do a hamstring work but whole gym busy so grabbed a kettlebell
      - 2 x 15 @16kg - felt it slightly in my back every swings but never got worse was slight.

   Sprint arm swings
      - 1 x 5 @6kg dumbbells in each hand
      - 1 x 10 @9kg dumbbells in each hand

   Hanging leg raises
      - 1 x 12

Cool down
   stretch
   walk back

Comment
It was an ok session, I aimed to drive leg down strong and fast.
      - 1 x 5
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 06, 2020, 07:39:08 pm
Date: 06/02/2020
Soreness: some bits here and there

Condition: Cold as heck. Had 1hr 45 mins and spent 1hr 30mins of it doing technical speed work lol. A lot of drills, technique work and some spike practice work and then doing some effective gym work for 15 - 20 min lol involving front squats for 1 set, shoulder work for 1 set and then core work for 1 set. Then left the gym.

Will record on saturday just to see how my form is with my technique training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 07, 2020, 03:49:54 am
Upper back was sore today and knees were a little stressed out, nothing major. I don't think it's the concrete step ups as I use the foam running shoes but it's just the accumulation of the plyometric action plus the front squat which, didn't feel too good on the hips after so stopped but the depth as well felt stiff.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2020, 03:43:52 pm
Date: 08/02/2020
Soreness: none that much, quads a little

Condition: It was a little cold with some warm moments. Got to the gym at 11:30 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   calf walks
   calf hops
   hamstring stretch
   quad stretch
   single and double leg glute bridge on bench
   high knee holds without weight
   back stretch
   arm sprint swings single reps with 5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   Low to high dribbles to run x 30m
   A Run relaxed x 30m
   Alternating high knee x 2 each leg x 20m
   straight leg bounds x 20m x 2
   Acceleration bounds

Track workout
   High step drives - comfortable and relaxed
   High step drives with leg drive backs before it contacts stairs to propel me forward x 2 x 5 high steps
   Hurdle pushes - low heel, lean and high knee drives x 3 x 10m
   Sprint starts
      - push out of the blocks aiming for distance
      - 2 x push out and drive back on first step
      - 2 x push out and 2 steps drive back
      - 2 x push out and 3 steps drive back and jog

Gym workout
   Box squats sit back as far as I can
      - 1 x 5 @50kg

   Kettlebell swings using cable
      - 1 x 8 @60kg

   Kneeling crunches
      - 1 x 20 @60kg

   Hanging leg raises
      - 1 x 12 @bw

Cool down
   stretch
   walk back

Comment
It was an ok session. the runs were ok. Aim was just focus on driving leg backs and then after I can think of leaning and low heel recovery then increase speed and power of drive backs and not the jumping out of the blocks.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2020, 06:03:42 pm
Looking at the video analysis, of course the form is wrong, because I am more upright then I would like to be but I see some push backs going on, but because i'm upright my shin becomes more straight but the push happens.

I looked at the video to time it and the time for 3 steps and then just slowly run to the finish and I timed it as 1.84 seconds average at 7 steps for 10m.

Improvement:
Need to drive and hit the ground a bit more back as I am driving more down and less back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 11, 2020, 04:23:36 pm
Date: 11/02/2020
Soreness: little shin pains and quad sore a little

Condition: It was very cold outside. Got to the gym at 5:35pm and after warm up session got to the track at 5:45pm. So had just over an hour. 1hr 15min on the track and 15 minutes in the gym. But based on how the track session went, completely worth it.

Warm up
   ankle mobility
   calf stretch
   single leg hamstring stretch - standing and sitting
   quad stretch lunge position - heel to butt
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 30m
   low ankle dribbles - slow and fast
   knee dribbles - slow and fast
   alternating high knee drill x 2 each leg x 30m
   straight leg bounds
 
Track workout
    2 x 2 x 20m acceleration bounds - focus on high knee then focus on piston like knee drive rather than cycle x 20m - turns to high knee large stride runs

   Hurdle pushes
      - 2 x slow lean and low heel with knee drive
      - 2 x fast drives with same as above technique

   high step single leg jumps - difficult and awkward but will abandon this as it is concrete but also will change to steep hill single leg bounds no limits and room for progress and safer on the joints.
      - 2 x 2 x 5 steps

   Steep hill single leg bounds
      - 1 x 10m each leg - single leg is weak especially when trying to do high knee then drive down and push forward/up and repeat.

   Sprint starts
      - jump out starts x 2
      - jump out chin tucked followed by single step drive back x 2
      - 2 x 3 x 3 steps - the first step drive was good but the others were automatic that I couldn't focus on the other knee driving up it was too fast I could only sense the drive back of the leg. this made me frustrated thinking i'm not consciously thinking of driving back each leg after driving the knee. speed was medium and controlled but the last run I did it was AWESOME, actually felt the drive/push and the smooth transition, felt just like the way I see sprinters push out when driving smooth and fast.  :trolldance:   :personal-record:

Gym Workout
   Front Squats
      - 1 x 3 @20kg
      - 1 x 3 @50kg
      - 2 x 5 @90kg - was comfortably easy can't say the same for my wrist.

Cool down
   stretch
   walk back

Comment
it was a good session. the run to practice the drive backs were good especially when I slow it down the second and third step were too fast to control the knee drive but the run felt good, could feel the pushing and driving. Front squats were good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 16, 2020, 10:19:48 am
Yesterdays test session was really horrible, second story this month, storm dennis lol.
Really windy, raining hard. Managed to place my camera in front a brick wall to avoid the wind knocking it down.

But after analysing the video, complete utter failure, it even felt like that during the sprint. problem is I am driving my feet down to quick that I don't get full extension.

Second step is always the worse my feet lands under my shoulders rather than behind me under the centre of mass. then the following steps feet becomes more flat and flat.

More practice.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 16, 2020, 05:00:36 pm
Another cue I need to use is popping the thigh forward, driving the knee forward as pushing back only works to some extent but knee is neglected so optimal is thinking of both like fast switching A skip drills.

Knee drive and push back at the same time.  :uhhhfacepalm: More practice required.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 18, 2020, 05:15:32 pm
Date: 18/02/2020
Soreness: none

Condition: It was cold, wet, windy and raining quite a bit. But after warming up the rain stopped but the rest remained. It was a good comfortable session. Not enough time for gym lol. Started at 5:45pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring bench
   quad stretch
   single leg hip thrusts
   high knee holds with 12kg kettlebell handle on my feet x 10 seconds each leg x 2
   back stretch single leg rotations
   3 sprint arm swings explosive leaning with 4 kg dumbbells

Track Warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles x 20m
   calf dribbles x 20m
   knee dribbles x 20m
   high knee butt kicks x 10m
   sprinting bounds with thigh pops/knee drive

Workout
   Hurdle pushes x 2 x 2 x 20m

   uphill work
      - light uphill runs x 2
      - uphill skips but with aim of fast powerful switches of the leg to get up the hill

   Sprint starts
      - exploding out of the start x 3 with aim of driving knee forward
      - sprint starts with a step/drive back
      - 3 x sprint starts with aim of just driving knees forward
      - 3 x sprint starts with aim of just pushing legs back
      - 3 x sprint starts with aim of driving knees forward and then powerful switching of the legs to drive the next knee forward
      - 3 x sprint starts with aim of driving knees forward then powerful switching and using my arms, which will automatically drive the legs back.
      Note: felt quite good - I decided to drive the knees forward for the start and then focus on the reflex switching of the legs concentrating on the knee driving forward and driving the arms. As there is a lot of cues to think of.

Times up

Cool down
   stretch
   walk back

Comment
Good technical session, the starts felt good, didn't want to go full effort just a comfortable slow start. So the cue of driving the knee forward is really helpful.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 19, 2020, 09:29:32 am
Father not doing well, so will have to take care of him along with my family.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 21, 2020, 04:28:37 pm
Date: 20/02/2020
Soreness: lower legs a little i.e. shins

Condition: It was cold and windy and the worse thing was that my coat zip is broken so I couldn't zip it up between warm ups and workout sets. annoying. Got to the gym at 5:45pm and finished at 7:25pm just on the track.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute bridges single leg and double leg
   high knee hip holds
   back stretch
   arm swings

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast
   calf dribbles slow to fast
   high knee dribbles x 20m
   high knee butt kicks x 20m
   acceleration bounds x 20m
   
Track workout
   hurdle pushes x 2 x 20m
   steep hill sprints
      - 2 x 2 x light run
      - 2 x 2 x fast leg switching uphill sprints

   Sprint starts
      - 2 x exploding out
      - 4 x 3 x sprint starts out to 30m

Cool down
   stretch
   walk back

Comment
It was a good session. I feel like I have a good handle of the cue to get a good cue, not perfect but good, am happy.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 22, 2020, 05:33:22 pm
Date: 22/02/2020
Soreness: quads a little fatigued, shins a little sore

Condition: It was very windy. Couldn't get to the gym till 11:45pm and so had 1hr 15min but my aim was to try and record my runs, too many bad things happening, it was too windy to put the tripod on the wall so had to place it on the grass with the back against a brick wall, then legs broke so the tripod only had 2 legs, so I did a balancing act holding the third leg in place gently and luckily the wall stopped the strong wind doing anything to it.

Warm up
   ankle mobility
   calf stretch
   calf walks with weight
   calf hops single leg
   hamstring kick walks
   hamstring stretch - my right hamstring is always tighter than my left no matter how many times I stretch it, it's getting annoying
   quad stretch
   quad walks
   single leg and double leg glute bridges
   high knee holds with 12kg weight on toes
   back stretch
   arm swings with 4kg dumbbells in each hand both leaning and upright

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast x 20m
   calf dribbles slow to fast x 20m
   high knee dribbles fast x 20m
   alternate high knee drills 2 each knee x 20m
   acceleration bounds x 20m

Workout
   5 x 10m sprints
   2 x 30m sprints

Cool down
   stretch
   walk back

Comment
It was an ok session, I managed to do the start I wanted, will just check the recording and see how it looks. not looking for a fast time as I didn't really put effort into it, aim was just to get the technique right. Will post result soon. 

EDIT: Results
     1st   time     2nd   time    3rd   time    4th   time
0m  3015     0s     5476   0s     9086   0s     11897  0s
5m  3044    0.967s  5504   0.93s  9114   0.93s  11924  0.9s
10m 3069    1.80s   5529   1.76s  9139   1.76s  11950  1.76s

30m          16036    0s      23687   0s
5m        16057    0.7s    23703   0.53s
10m split    16080    1.46s   23724   1.23s

all 7 steps for 10m
all 5 steps for 10m splits
fps: 29.99

10m average: 1.76s

Conclusion: Happy, legs were tired for some reason before the 10m start and didn't go all out in the starts, was just focused on getting a good start and then it was very windy, which was distracting when running. So all in all, good session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 25, 2020, 04:19:38 pm
Date: 25/02/2020
Soreness: none that stuck out, some temporary pain near knee which went

Condition: Cold, Windy, slippery track, same old difficult condition to run in especially when current coat cannot be zipped up to keep my self warm. Learned something new about the hill sprint, which changed my mechanics for the better. Got to the gym at 5:55pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch single leg
   quad stretch lunge on bench
   single and double leg glute bridges
   high knee holds with kettlebell on edge of leg 12kg
   back stretch double leg rotating side to side lying on the floor

Track warm up
   A walk x 2 x 20m
   A skip x 1 x 20m
   B skip x 2 x 20m
   A run x 2 x 20m
   low to high ankle to knee dribbles 30m x 2
   leaning acceleration bounds x 2 x 20m

Track workout
   Hurdle pushes
      - 2 x 2 x 30m - would do powerful switch pushes

   Hill sprints
      - 2 x aiming for distance
      - 2 x aim for distance while including quick switch
      Note: I had this problem that when I tried quick switch, my brain automatically made it quick stride frequency, instead of stretching out reaching far then quick switch to push further forward instead of when I do quick switch I immediate quick switch again and then my stride cycle becomes quick rather than in stretching the leg out.

   Sprint starts
      - 2 x sprint outs for reach to 1 step
      - 1 x sprint starts - this got messy as I was not switching legs quick enough but rather waiting for my legs to touch the ground
      - 2 x 2 - very good - remembered to reach out on the first step then quickly switching while in the air fully stretched and then automatically my brain will use the thing it learned at the hill sprints of pushing far before switching. so hill sprints will help train the motor neuron in the stride pattern.

Cool down
   stretch
   walk back

Comment
It was a good session in terms of learning a good amount of the start and a useful hill sprint technique.

Also I see this large purple mark on my calf, don't know how it can be so big.

(https://i.imgur.com/Jgrk2aQ.jpg)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 27, 2020, 04:58:59 pm
Date: 27/02/2020
Soreness: none

Condition: It was really snowing hard in the morning but stopped in the afternoon and was sunny till evening where it was cold and windy again and the track was even more slippery. Got to the gym at 6:00 pm and finished at 7:30pm. Brought jumper and gloves, which really helped.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   single leg glute bridges
   high knee hip holds on balls of supporting foot with 12kg kettlebell
   back stretch
   arm swings explosive 3 swings 4 kg dumbbells in each hand
   box jumps without then with 4 kg dumbbells

Track warm upt
   a walk x 20m x 2
   a skip x 20m x 1
   b skip x 20m x 2 - forgot quick switch on first set so did second correctly
   a run x 30m x 1 - high knee, landing on balls of foot almost tip toes for ankle stiffness
   ankle dribbles to high knee dribbles x 30m
   leaning bounds x 20m

Track workout
   hurdle pushes - kept getting stuck at front and tipping over got some runs but after putting it away I realized, even though late, the weights of the hurdle were shifted to the front, that being the reason for the tipping of the hurdles

   steep hill sprints/strides - focus on powerful switch of driving and pushing, because it was steep some slipping. but overall got some good sessions. needs mental concentration.

   Sprint starts - 3
   Sprint starts to 1 step - 3
   Sprint outs to 3 steps progressing 1 step at a time
   sprint outs with aim of powerful switching and driving and pushing x 5 - got some good starts - requires a lot of mental energy - but just need to stick to thinking drive knees forward and then quick switch and push back and the other steps will follow same pattern.

Cool down
   stretch
   walk back

Comment
Good session, during the last sprints it was not that cold and it was calm as I had my jumper and gloves. but took it off for the last runs. the gloves only.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 29, 2020, 05:31:04 pm
Another failure of sprint starts. I'm not fully extending before hitting the ground back, even though it feels like I am, so I should concentrate on my knees fully up and then try and fix the heel recovery to low. Lean was a problem, but I think I can fix that by forcing even more lean.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 02, 2020, 03:09:57 pm
Plan on doing practice runs on other days Monday Wednesday and Friday.

Got some 10 runs because I only have 30 mins sessions for these days so only doing practice runs.

Focussed driving knee forward and shin as parallel as possible next is only drive down once feet leaves ground
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 03, 2020, 04:27:22 pm
Did around 10 - 20 sprint starts trying to get it right, but for some reason it just doesn't feel right, after every run I think I didn't do this or I forgot to do this.

Lot of time was spent trying think about how I can drive my knees forward when sprinting feels awkward.

Recorded the last few 10 runs and some were ok and some just stumbled, I can not keep it consistent.

I would run, walk back then do it again.

Elbows a little sore from the constant set position and tear drop quad muscle and muscle outside knees became sore

so I just had to force myself to stop, would love if my phone had a slow motion player, so I can check it every time and get constant update. but have to wait till i get home to check.

went to gym and did some step down step ups, step ups but you drive the leg while above the step down and continuous force to push myself up and jump.

then did some cable single step pulls. 75kg.

Was too stressed to look through all videos, but majority of them were bad, I think I might have to come out faster and drive back faster so I can strike back as most of the time my knee angle extends too much.

also my nose is blocked so with stress I can't breath the stress away, it just adds to it. FML
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 04, 2020, 10:05:08 am
Change of cue:

The rear leg knee drives forward until fully extended and the foot has left the blocks and then drive that leg back down, which is where I am finding problems as my knees open up, and the back leg comes forward till other foot has planted the ground, then effort in the push and drive then you drive the front leg back and the back leg less effort to bring forward.

No more quick rapid switching.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 05, 2020, 04:18:55 am
probably trained myself too much tuesday that I was sick the next day. DOM's as not been gym in a while.
rear left hip was a lot more sore near the glutes. But pain has gone down, still feeling a little sick. will get some meds.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 05, 2020, 04:09:12 pm
Date: 05/03/2020
Soreness: upper back slightly sore from bed, glutes a little sore

Condition: It was pouring down, cold and windy and track was nearly flooded with flood patches here and there. Wasn't feeling fully well, energy was down, slight signs of cold/fever.

Warm up
   ankle mobility
   calf stretch
   calf walk hops holding 8kg kettlebells in each hand
   quad stretch
   hamstring stretch
   single leg hip thrusts 1 x 5 each leg /w 5 sec pauses in both positions
   high knee holds with 12kg kettlebell on end of foot
   back stretch double leg side to side swings
   arm swings

Track Warm up
   A walk x 20m
   A skip x 20m
   B switch skip x 20m
   A run on balls of foot x 20m
   ankle dribble x 20m
   high knee dribble x 20m
   
   Prayer break

   acceleration bounds - difficult to do as I thought I had to strike back and down but now I find out that I was wrong lol

Track workout
   sprint start bounds x 3

   hurdle pushes x 2 x 10m both ways

   sprint start jump outs x 3

   sprint start to 1 step x 3
   
   sprint starts to 3-4 steps 2 x 3

   Note: I channeled my inner justin gatlin. arm not only plays a role in speed but also assists in powering/driving the legs down the quicker I power it down the more backwards I can strike and reduce knee angle. will change profile.

Gym
   Single leg box jumps with snap on top
      - 1 x 3 each leg @20 " box
      - 2 x 3 each leg @25 " box

   Hanging leg raises
      - 1 x 10

Cool down
   stretch
   walk back

Comment
It was a good session, have a slight understanding of realizing when both my feet are off the ground just like in jumps and thats the que to drive legs down. some runs were stumbles as I probably leaned to far forward. Runs were good until I see the footage, which I didn't record due to rain. we'll see on saturday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 07, 2020, 03:38:40 pm
Got a good session today and used the coach's eye app to check and try and get right. Record, run and check to see angle and move through frame by frame and try again.

The technique I got is correct and still need to work on the lean slightly as well as the low heel recovery. But the drive back is there. To drive back I need to quickly drive the arm down as well as the arm down as soon as I come off the ground the back leg.

Next thing is to get the second and third steps as good as the angle of knee starts increasing each step even though I am driving back.

There was one point where I leaned to far forward and stumbled. But I guess the blocks sets the lean even more as compared to from the floor, so I can say that my technique is right there. Now I will start incorporating speed bands to help with powering the knee drive and the drive down.

Then sled, then vest.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 08, 2020, 07:14:01 am
Looking at christian coleman 3 point start, the 40 yard dash, I can see that he is quite upright, so I'm not that upset but will still do a lean but not with the hope of the same lean as sprinters coming out of the blocks. only thing I need to work on is driving the legs back quicker and having a low heel recovery and watching coleman it feels he is forcing a low heel recovery and has his toes plantar flexed, as that's what you think when you try and forcefully drag feet low. so will do some slow drills to get heels toes low.

http://www.youtube.com/watch?v=oHV-8TwxfXY
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2020, 01:31:29 pm
Date: 10/03/2020
Soreness: none that much

Condition: It was a nice day until at night where it was quite cold. It was a good session, using the speed bands.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   high knee stretch
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 20m
   ankle dribbles
   calf dribbles
   high knee dribbles
   leaning acceleration bounds

prayer break
   toe drag runs - from start and also from standing

Workout
   speed band sprint starts using the new found start technique
      - 3 x 2 @10-20m - worked really good, felt really fast
   Sprint start without bands x 2 @10-20m

Gym workout
   box jumps
      - 1 x 3 @30" @bw
      - 3 x 3 @30" holding 5kg dumbbells in each hand - not really sure about height

   dumbbell flys
      - 1 x 10 @7kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good running session, sprint cue is really working. Will time my 40 yard dash and 30m and also start to focus on transition phase running. which is the 30 - 60m sprints.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on March 11, 2020, 01:49:00 pm
god a 4.12 just looks so fast.

looking forward to hearing the outcome of your timing session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 12, 2020, 06:05:43 pm
Date: 12/03/2020
Soreness: posterior chain

Condition: It was cold and windy. Got to the gym at 5:20 and finished at 7:30.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch
   high knee holds @16kg kettlebell
   leaning cable isometric hamstring knee drives
   back stretch

Track warm up
   A walk
   A skip
   B skip
   A Run
   Ankle dribbles
   High knee dribbles
   Acceleration bounds
   Toe drags one leg at a time

   prayer break
 
   toe drags 2 legs without sprint start just from standing start

Track workout
   Speed band 20m sprints x 5

   20m sprints x 2
   
Gym Workout
   Front Squats - half
      - 1 x 3 @40kg
      - 3 x 5 @80kg - a little rusty

   Eccentric hip thrusts with cable
      - 1 x 5 @25kg
      - 1 x 5 @50kg
      - 2 x 5 @75kg

   Calf raises
      - 1 x 20 - slow and steady @80kg - very sore

   Shoulder press from jumping
      - 2 x 5 @40kg

   hanging leg raises
      - 1 x 10

Cool down
   stretch
   walk back

Comment
Good running session, runs felt good. really feel the resistance in the bands but taking them off feel so good. Had 30 mins spare in gym so decided to do some basic lifts as it's been a long time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 14, 2020, 12:25:16 pm
Date: 14/03/2020
Soreness: none

Condition: It was warm for a while and sometimes it would be slightly cold and windy. The warm ups were OK, didn't feel explosive. Sprint starts required more mental effort as I think the legs were fatigued. Recorded my 10m sprints and 10m split for 30m.

Warm up
   ankle mobility
   calf stretch + walks
   calf hops single leg
   hamstring stretch
   quad stretch
   glute bridges
   high knee holds
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 2 x 30m
   ankle dribbles x 30m - slow to fast
   high knee dribbles x 30m - slow to fast
   acceleration bounds
   sprint starts and land on first step - not tired but exhausted and weak

Track workout
   speed bands sprint starts 10m x 2 x 2

   10m sprints x 3 - first one stumbled - after recording got the following times
      - 1.8 - one I stumbled on
      - 1.77
      - 1.74

   30m sprints x 2 - timed first one
      - 10-20m: around 1.25s
      - 20-30m: around 1.25s
      Note: They were exactly the same but when I was running after accelerating, when I was upright I felt like I was coasting like I couldn't put more into it. But a 1.25m 10-20m split is good, meaning the 20-30m split is around under 1.1 seconds. All of the runs were 7.5 steps for 10m. Heel recovery was low.

Gym workout
   high hang power snatch
   leaning on cable machine with feet strap and then I would keep anchored feet back and other leg high knee up like in sprint start after driving knee forward and I would switch legs and drive knee with cable strap forward and then stop it after knee high enough and try not to let my knee angle increase
      - 2 x 7 each leg @45kg

Cool down
   stretch
   walk back

Comment
It was a good session, don't know why I was coasting the last 15-30m. Not enough energy or something. maybe the bands took more energy away, but I felt my legs were drained before the speed band workout. Atleast I found a sprint start cue I can stick with.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 18, 2020, 05:01:37 am
Date: 18/03/2020
Soreness: none

Condition: slightly windy and cold. Got a lot of technical work in, discovered a new thing to help better my technique  :personal-record:. The more I learn the better it is for me. Got there at 5:20 and finished at 7:40.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip thrusts
   high knee holds
   back stretch
   other things I don't remember

Track warm up
  A walk x 30m
  A skip x 30m
  B skip x 30m
  A run x 30m
  low ankle dribbles x 30m
  knee dribbles x 30m
  leaning acceleration bounds x 20m
  toe drag runs - getting more better at dragging the foot when running and bring the knees high- do it for 3 - 4 steps not including the first step out of the blocks

   prayer break

Track Workout
   leaning acceleration runs with emphasis on getting good knee drive with bands x 3
   leaning acceleration runs without bands x 1
   sprint start with emphasis on powerful arm swings and also realized I was not getting arms far back 3 x 2
   sprint starts same emphasis on arms  1 x 2

Gym Workout
   25" box jumping step ups
      - 2 x 5 @bw
      - 1 x 5 @5kg dumbbells in each hand
 
   isometric hamstring curls x 3 @40kg

   shoulder work

   hanging leg raises

Cool down
   stretch
   walk back

Comment
Good session, learnt something that when I acceleration i'm not bringing my arms far back and bringing back helps with maintaining a good lean and helps in accelerating.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 19, 2020, 05:51:46 pm
Date: 19/03/2020
Soreness: none but legs are tired

Condition: That shitty demoralizing mist rain that just destroys your morale throughout training, which made my runs feel like crap even though I did everything I normally do. I also forgot how to drive my knees when leaving the blocks and then as soon as my back leg leaves the block drive the feet down. Long session. 5:20pm and finished at 8:00pm.

Warm up
   ankle mobility
   calf stretch
   single leg ankle hops for height without collapsing heel x 5
   hamstring stretch
   quad stretch
   single leg hip thrusts
   high knee hip holds with kettlebell 16kg
   back stretch
   other stuff

Track warm up
   a walk x 25m
   a skip x 25m
   b skip x 25m
   a run x 30m
   ankle dribbles slow to fast 30m
   knee to high knee dribbles slow to fast
   leaning acceleration bounds
   toe drag runs - floor was slippery so it was frustrating to avoid go low angles
   sprint start toe drags - pathetic waste of time slippery floor
   
   prayer break

Track workout
   leaning acceleration bounds with speed bands
      - 2 x 2 @20m - red and green
      - 1 x 2 @20m - without bands

   sprint starts up to 20-30m
     - 3 x 2 x 20m @red and green bands
     - 1 x 5 @no bands - felt normal nothing outstanding - think just the weather getting to me

Gym workout - already 7:30pm at this point
   explosive step up jumps - aim was quickness to step up and jump as quickly as possible
      - 3 x 5 each leg @bw,bw,5kg dumbbells in each hand

   front squats - slightly deeper than half squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg

   isometric hamstring curls @40kg 1 x 5 each leg

   arm drives with dumbbells

   hanging leg raises

Cool down
   stretch
   walk back

Comment
It was a horrible session because of the rain, had to wear gloves also because it was a little cold. Jumper also. The runs felt normal.  :uhhhfacepalm:. But arm swing range is getting better.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 21, 2020, 06:08:20 pm
Home workout

Warm up
   ankle mobility
   hamstring stretch
   quad stretch
   glute bridges single leg
   high knee holds bw
   ankle hops for height attempting to avoid collapsing heel difficult
   back stretch

Workout
   band workouts
       - upstairs runs for height with green and red bands x 3 x 3 runs
       - sprint starts to one step
       - leaning wall drills green and red band then without
   ab core roll out

Cool down
   stretch

Comment
Better than nothing. Ordered some resistance band for home strength training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 26, 2020, 01:23:51 pm
It was difficult to get a good workout and to come up with some good workouts with resistance bands and did the following.

Warm up
  same

Workout
   step ups - green band 2 x 8 each leg

   leg extensions sitting - failure in technique only have a stool as I have to tie band to something will do standing next time

   hamstring leg curls - 1 x 7 each leg

   bungee hip hinge single leg isometric holds or

   standing straight leg hip extensions for hamstring

Cool down
   stretch

Comment
Will do standing leg extension and step ups for bands - not really very heavy but still gives sore quads after. for hamstring will do leg curls lying and leg extensions, reverse hyper extensions for glutes and bent leg kickbacks. shoulder work with front arm raises. I just hope it actually works out as I have very little anchorage at home.

Home gym days
   - step ups
   - standing leg extension
   - hamstring curls
   - straight leg hip extensions
   - single leg leaning reverse hyper extensions if possible
   - bent leg kick backs if possible
   - shoulder work with front arm raises
   - leaning fly's if possible

Speed days -
speed bands for
   - upstairs runs,
   - quick high knee drills
   - leaning alternating knee drives

resistance band
   - step down from high knee (switch),
   - leaning and quick knee drive while maintain knee angle (resistance band   
   - leaning resisted knee drives while extending front leg.

Speed bands
   - Try get some sprint starts in as well. with bands and then without bands.

Clam walks and on all fours
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2020, 10:56:47 am
Date: 28/03/2020
Soreness: nothing major, glutes were on fire after the clam walks.

Condition: Training during the pandemic. Did my running behind my back garden, which is like an alley way. A giant branch that had fallen was moved. some moss in the edges of the pavestones. Also I found out that it was at an incline, which you can tell when running down hill you feel that your knees coming higher than normal but really you are running down hill. So did runs upwards.

Warm up
   indoor:
      - ankle
      - calf
      - hamstring
      - quads
      - hamstring and glutes
      - hips
      - back

Workout
   outdoor:
      - a walk with red and green bands
      - a skips with red and green bands
      - b skips with green bands
      - a run with green bands
      - sprint starts with green and red bands x 3
      - 10-20m sprints with green and red bands x 3 - 1 x downhill mistake, 2 x uphill
      - 10-20m sprints without bands x 2 - uphill

   Indoor
      - medium fast high knee drills on the spot with green and red band x 20 each leg x 2
      - clam walks x 20 x 2

   Resistance band
      - quick switch knees with band on feet going down x 10 each leg x 2
      - leaning knee drives x 2 (green bands driving knees forward, blue bands knee higher drives which the bands has the annoying thing of rolling up the thighs if I lift my knees up. but I just let the band roll back down the knee when I bring the leg back and repeat x 7 each leg for each band set.

Cool down
   stretch

Comment
Sweating, running felt good form wise but not speed wise but then again i'm running uphill.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 01, 2020, 07:34:10 am
Date: 31/03/2020
Soreness: None

Condition: Lock down training

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch lunge
   straight leg iso hip extensions
   high knee holds
   back stretch

Workout with resistance bands
   isometric standing single leg extensions 2 x 4 x 15 seconds each leg

   explosive step ups with a step down to initiate step up 3 x 7-8 each leg

   single leg calf raises on edge of steps slow 2 x 10 each leg

   straight leg hip extensions for hamstring 2 x 10 each leg
   
   lying down hip extensions with leg straight in front and pull band down 2 x 8 each leg

   lying down step downs with band 2 x 7 each leg

   prone position hyper-extensions 2 x 7 each leg

   front raises for shoulder work 2 x 10 each arm

   ab-rollout - easy I can come out flat - 2 x 8

Cool down
   stretch

Comment
It was an OK session, next time will do standing leg curls for hamstring work others were ok.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2020, 02:46:17 pm
Date: 02/04/2020
Soreness: hamstrings and adductors a little

Condition: Lockdown training.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute and hamstring stretch
   high knee holds
   back stretch

Workout - with resistance bands
   standing single leg extension with constant attempt at extending for 15 seconds.
      - 2 x 4 x 15 seconds extension constant tension

   step ups
      - 3 x 7 each leg - green band double loop

   nordic hamstring curls - can't do them, I can lower myself near the floor and then collapse and then push myself up, also get calf work too as I grip onto the bottom of the sofa with the balls of my foot.
      - 3 x 7 @bw

   leg pull downs

   straight leg extensions

   front raises each arm 2 x 10 each arm

   ab rollouts 2 x 8

Cool down
   stretch

Comment
meh
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 04, 2020, 04:38:02 pm
Date: 04/04/2020
Soreness: hamstring doms from thursday

Condition: Lockdown speed training

Warm up
   ankle mobility
   calf hops with height while avoiding heel collapse as much as possible
   calf stretch
   hamstring stretch
   quad stretch lunge
   glute hip extension stretch
   high knee hip holds
   back stretch

Track warm up
   A walk x 10m with green speed bands
   A skip x 20m with green speed bands
   B skip x 20m with green speed bands
   A run x 20m with green speed bands
   Alternating high knee x 2 with green speed bands x 30m
   Sprint starts
      - 3 x green bands
      - 3 x red and green bands

Track workout (track aka back alley) - its also slight incline
    26.64m sprints (distance between 2 lamp posts)
      - 5 x red and green speed bands
      - 3 x without bands (I was averaging around 3.8 seconds) felt strange and lacked explosiveness will need to only run with green bands if I am running further than 10m.

Home gym
   upstairs runs with green and red band
      - 3 x 3 - some quick choppy step runs

   leaning knee drives
      - 3 x with green bands followed by no bands

   single leg standing extension holds with red bands
      - 2 x 4 x 15 seconds holds

   leg switches with blue bands 2 x 7 each leg

   leaning knee drives with green band 2 x 8-10 each leg

Cool down
   stretch

Comment
OK session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 16, 2020, 09:14:41 am
Have to cancel upper body work out. I strained my shoulder, bicep and the elbow joint, that area of the arm included. Assisting my dad as I have to help him in certain ways where he is unable to shift his weight sitting, or whatever. So will only do lower body and abs workout without involving my arms.

EDIT: Only left arm is injured, right arm is ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 28, 2020, 02:18:52 pm
Date: 28/04/2020
Soreness: none

Condition: Ramadan. Lock down. Only major core lifts.

Warm up
   Ankle mobilty
   Calf stretch
   Sitting hamstring stretch
   Quad stretch
   Straight leg hip extension holds like glue bridge but straight leg. I also found out that doing it slightly bent leg really targets the hamstring.
High knee iso calf stretch
Back stretch

Workout
   Step ups with green Band 2 x 8 each leg

   Nordic Hamstring Curls 2 x 7
      - calf also gets worked out as I hold myself with the toes. Balls of feet.

   Single arm shoulder press with band 2 x 8

   Ab roll out 2 x 8

Cool down
   Stretch

   



Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2020, 12:58:02 pm
Date: today

Condition: Nice warm day. Ramadan and Lockdown restart workout. Low intensity.

Warm up
   Calf stretches
   Ankle hops for height
   Hamstring stretch
   Quad stretch
   Hamstring leg extension stretches bent and straight
   High knee holds
   Back stretch

Warm up (Back alley)
   A walk x 30m
   A skip x 30m
   B switch skips x 30m
   Alternating high knee drills
   A straight leg runs/bounds
   Low to high dribbles to run
   A runs

Workout
   Sprint start
      - 1 step x 2
      - 2 step x 3
      - 3 step x 2

   25m sprints
      - 2 x banded
      - 1 x unbanded

Cool down
   Stretch

Comment
Runs felt good. Especially with band if only I could have tendon reflexes like bands where it can snap back once stretch quick.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 08, 2020, 07:44:33 am
Update: Continuing the same workout at home. But decided to change up the quad work from step ups with band to standing on the chair and slowly descending to one leg squat till leg touches floor and then ascend. this was done with resistance band. Others are same. Nordic curls done with exercise ball to push me back as with using hands I push to hard and it is useless.

Yesterday, day was cold and gloomy to go outside do some running so thought of doing some plyos.

Ankle hops for height
Tuck jumps reducing ground contact time
single leg depth jumps - step off one foot and quickly strike the ground with the other foot and leap forward
board jumps with resistance bands
SVJ's with resistance bands

Cool down and stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 23, 2020, 05:40:54 pm
Still working out the same way. Quad work involves reverse lunge to high knee with back leg attached to resistance bad and then single leg squats holding isolated leg doing quad stretch then squat down with the floor leg.
GHR unassisted but with some bending.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 28, 2020, 05:39:34 pm
Got myself tested for covid 19 as of Sunday and got results back today for me and my siblings.

Result: Negative.

Good news definitely.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 23, 2020, 12:48:46 pm
Date: yesterday of this post

Condition: It was dry, missed last week's run due to rain and slippery concrete surface so took a day off, weight sessions have been normal.

Warm up
   ankle mobility walks
   single leg ankle hops for height minimising heel touching the floor
   calf stretch for mobility
   adductor stretch (sit with legs in front and spread apart as far as I could lean forward)
   Quad stretch
   hamstring leg kick in front stretch
   straight with slight knee bent glute bridges on box
   high knee holds
   hip band distractions - side and facing away from post
   back stretch

Track warm up with red and green bands
   A walk x 10m
   A skip x 10m - (felt like I needed to put more effort on right leg as lifting right leg felt more of an effort but still brought it up same height.
   B skip x 10m
   knee dribbles - cycle running with toes around knee height
   double alternative high knee
   leaning high knee strides

Workout - with red and green band
   Sprint start
      - 1 step - sprint out and try cover as much ground as I can before striking the ground - 1.5m average distance covered
      - 2 step - sprint out and cover as much ground and as soon as I feel my back leg has left the ground, I strike the ground with the front leg and propel myself as far as possible
      - 3 step - same as above but strike ground on the second step to and land as far I could - kept making progress every attempt. Last attempt was at 5m.

      * going to add a new one where I will continue running on the 3rd step.

   Sprints with green band only x 3

   Sprints without bands x 5 - the last 3 runs, the start felt like after the first step out, my body auto adjust to it's normal running and then ran out normally. maybe legs tired and also maybe slight hill at the beginning like slight up and then down before continuing normal up slant. Also slippery with dried leaf on the floor.

Cool down
   stretch

Comment
Alright session.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2020, 07:53:16 am
Learning swahili. Learn language of my father's side.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2020, 01:29:02 pm
Date: 29/08/2020

Soreness: none that sticks out

Condition: Wet floor where I run, so I had to run in the part I warm up which is 10m, then continue running but slowly onto the wet part.

Warm up
   ankle mobility
   calf stretch walks
   hamstring kick stretch
   quad stretch
   adductor stretch
   glute bridges
   Hip band distractions - band broke  :uhhhfacepalm: when crawling away from band to get stretch
   Back stretch

Running warm up - red and green band
   A walk x 10m
   A skip x 10m
   B skip x 10m
   cycle run x 10m
   A run x 10m
   alternating high knee drill x 2 each leg x 20m
   leaning high knee bounds

Workout
   Sprint start with red and green band
      - 1 step - reach as far as possible
      - 2 step - reach as far as possible with second step with first step aiming to drive back and down
      - 3 step - same as above but reach far on third step
      - runs - same as above but continue running and driving

   Sprints around 15-20m before slowing down on wet area x 2 with green bands only

   Sprint same as above but with no bands - feels strange on the first step when driving leg down feels like I have taken a big step and therefore taking longer for it to drive down, but the rest is smooth flow from start to running

Cool down
   stretch
   LACROSSE, SPIKE, PEANUT massage items came so rolled the upper glutes, glutes, inner adductors, adductors (can feel it in my hips) upper quad with the peanut, don't have barbell, also put bodyweight on ball, with the ball under the sore hip area, there is that one tendon that is super tight feels like bone maybe because my hip is extended.

Comment
Alright despite the wet floor and also one point when I was about the run back leg slipped this made it hard to run again due to fear of slipping again.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 02, 2020, 12:43:19 pm
Workout still the same

Warm up
   general body warm up
   stretches
   band work for hip

Workout
   resistance band standing vertical jumps - almost hit my head on the lights, near the ceiling, goal.
      - 3 x 5

   single leg squat jumps - stand on one leg and hold the leg behind you like in a quad stretch, then squat down till elevated leg knee touches sponge (floor is too hard for me) then go up as hard as I can that I jump.
      - 3 x 5 each leg

   Straight body unassisted GHR - Only go 20 degrees, and progress if current one is doable.
      - 3 x 5 (3 holding weight and then 2 without weight)

   Single hand shoulder press with resistance band
      - 2 x 7

   Ab rollout - very easy (2 x 8-10)

Cool down
   stretch

Comment
Some exercises can be difficult and have to push through it that it is close to getting a fever, maybe cos I have very slight fever.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 03, 2020, 04:42:51 pm
No sprinting, wet floor and slippery so did some short plyos.

Warm up
   Ankle mobility
   Calf stretch
   Hamstring stretch kicks
   Ankle hops on balls of foot
   Quad stretch
   Single leg glute bridges with other leg straight
   High knee holds

Workout
   Ankle hops max effort for height 3 x 8

   Broad jumps 3 x 3
      - max distance was never more than 2.2m, really terrible, felt long but measured it

Single leg stair jumps left leg weaker but could reach same height.

That's all


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 05, 2020, 12:54:59 pm
Going to implement some broad jumps every day with ankle weights for around 5-7 reps. Then a few without the weights.
get in practice and some light training.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 08, 2020, 03:18:29 pm
Warm up:
   General mobility and stretching warm up

Workout: Took a long time because of the 3 sets of jumps followed by weightless jumps for each set.

Barefoot broad jumps onto carpet, 2 legs and 1 leg after reaching the bottom of the single leg squat while holding the back leg.
   3 x 5 - then reduced to 2 sets due to amount of time it takes to do them

Distance with 2 legs: 2.2m average without ankle weights

Distance with 1 leg: 1.32m for left leg and 1.42m for right leg. with ankle weights. My best distance for right leg was 1.5m and with left leg 1.32m still.

Hamstring curls with resistance bands 3 x 8

Sitting with leg straight out in front and hold rubber band in front, upper body upright and pull the band towards you. 2 x 8 each hand

Resisted upper body for crunches 2 x 10

Cool down
   stretch

Comment
I can jump further 1 leg then with 2 legs, in terms of 1 leg distance is more than twice my double leg broad jumps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2020, 08:39:57 am
Date: 10/10/2020
Soreness: when I woke up I had soreness along the side of my calves and achilies, also the side of my foot to the small toe and the small toe. so might related to the pain of my little toe.

Condition: It was wet and miserable outside but had to go running, can't miss 3 weeks of running, so did some running.

Warm up
   mobility dynamic and some static stretches

   running warm up

Workout
   Sprint starts (1 step, 2 step, 3 step, run)
      - 3 x 1 step
      - 4 x 2 steps
      - 2 x 3 steps
      - 4 x running (first 2 set was emphasizing on form and continuing from previous steps and last 2 sets was quick out of the blocks and run maintaining form, driving and pushing).

   Broad Jumps
      - average distance was 2.36m and furthest was 2.4m (further than jumping barefoot)

Cool down
   stretch
   done
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 13, 2020, 01:49:49 pm
It's that time of the season again, colds and fever.

Not feeling well, bronchitis and yesterday runny nose.

Did mild workout

Warm up
   same

Workout
   broad jumps with ankle weights 2 x 3 followed by bodyweight
   
   single leg squat down then broad jump with same single leg forward 2 x 3

Cool down
   stretch
   done
Title: Re: A Journey to Running Fast and Jumping High
Post by: AGC on October 13, 2020, 08:24:15 pm
It's that time of the season again, colds and fever.

Not feeling well, bronchitis and yesterday runny nose.


Get tested mate, the UK is nuts atm.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 14, 2020, 06:59:24 am
It's that time of the season again, colds and fever.

Not feeling well, bronchitis and yesterday runny nose.


Get tested mate, the UK is nuts atm.

Yes it is,  currently my town is not a big risk, Northern part of UK is suffering mostly.

I will wait it out a week and if it is still the same, I will get myself tested. So by Sunday I will re-evaluate.

Appreciate your concern.
 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 20, 2020, 04:49:10 pm
Date: 20/10/2020
Soreness: outer shins

Condition: Working out in my sitting room, barefoot. Heater is on and I am sweating, but it should help against any sickness. Drenched after.

Warm up
   basic warm up no activation

Workout
   Broad jumps 1 x 6 @ankle weights
   Broad Jumps 1 x 10 @bw
      - 2.4m

   Single leg forward jumps while holding back leg
      - 1 x 5 each leg: average distance: 1.32 left leg and 1.53 for right leg

   This made me think that my front leg in the sprint start should be the right leg, because it's stronger than my left leg, but when I tried it was awkard but was reaching the same distance as my left leg. May have to try it during my run sessions. But I have to first make my right leg be used to the movement first.

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2020, 12:20:10 pm
It's been 2 weeks now, and no runny nose or major fever, which stopped last week, still some chest congestion and some mild shortness of breath.

Was planning to get covid test but due to shortage and rise in cases only people with certain symptoms can get a free test.

Symptoms include high temperature (mine is a little high, 37 degrees), continuous cough or loss of smell or taste.
Title: Re: A Journey to Running Fast and Jumping High
Post by: LBSS on October 27, 2020, 01:07:02 pm
?!?!?!??!?! you have/had the symptoms! how can they deny you the free test? or, are you 100% sure you can't get it? jesus christ the UK seems like the worst country on earth w/r/t covid and i'm in the US, where the president's chief of staff yesterday announced outright that they're giving up on fighting it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 27, 2020, 03:00:56 pm
?!?!?!??!?! you have/had the symptoms! how can they deny you the free test? or, are you 100% sure you can't get it? jesus christ the UK seems like the worst country on earth w/r/t covid and i'm in the US, where the president's chief of staff yesterday announced outright that they're giving up on fighting it.

There is a shortage in tests and there is a big rise of cases in the UK so they are only allowing people with people with high temperature (38+), continuous coughs or loss of taste. So I went online and said I have a high temperature and then you get asked question whether you have been asked to get another test or other requirements and if you don't pass that it says you are not eligible to get the free test. So I will have to lie about my temperature being high and also that I was told to get a test again probably from a doctor. Else sorry no test for me.

it is frustrating the way they are handling it. I had the fever and breathlessness for 2 weeks and 3 days now. It's on and off. If breathlessness continues for 1 month, I will have to go see a doctor. hopefully I should be recovering soon.

Did my workout today and just felt my body temperature go up at the start of the workout. Breathing has become better, feel a little bloated in my stomach.

Short of breath and fever was the main symptom, now not a symptom to get free test. I'm worried about the asymptomatic victims. A lot of people have been turned down free test and they have to resort to a private test, costing from £100 onwards. even though government has said don't just take any test, make sure it's a proper test.

Workout only consisted of broad jumps double leg and single leg thrust forward jumps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 01, 2020, 11:16:33 am
Just got myself tested again, don't ask how. Decided to go to a walk in centre.

Had to do the test myself, which there is risk of errors touching the tongue when sagging tonsils when you are not supposed to.

Let's see what the results bring back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2020, 06:01:39 am
Got the covid test result back.

Negative.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 03, 2020, 05:13:24 pm
Date: 03/11/2020
Soreness: knee and shins a little

Condition: home workout

Warm up
   same general warm up

Workout
   SVJ's (max effort jump high land in squat and go up again) with blue band
      - 2 x 5

   weight swing broad jumps
      - 3 x 5 @5kg approx each hand - covered 2.55m

   Band assisted broad jumps went wrong kept rotating forward making hard to land on my feet and hard to jump with bands at the side so left that

   Band resisted broad jumps
      - 2 x 5

   Lying hamstring curls with bands

Cool down
   stretch
   ice shins
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 10, 2020, 04:29:03 pm
Warm up
   General mobility stretches

Workout
   Resistance band SVJs followed by bw
      - 3 x 5

   Holding 1.25kg plates in each hand Broad jumps
      - 3 x 7

   Resistance band and ankle weights Broad jumps
      - 3 x 7

Cool down
   Stretch

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 20, 2020, 05:07:56 pm
Date: 20/11/2020
Soreness: some slight shins, knees and mid back

Condition: In home workout

Warm up
   general warm up

Workout
   resistance band ME svj's
      - 3 x 5
      - Note: Just something curious is that the distance from the top of my head to the ceiling is 27-28 inches and I can get my head about 3 1/2 inches away from touch the ceiling which would mean my SVJ is 23.5 to 24.5 but based on my hang time, its 16 inches, but I was calculating it once I am off the ground. Maybe I should calculate once my heels come off the floor upto when my feet make contact with the ground. Also I found out that before I used to do a tiny jump and then squat down and jump and I don't swing my arms back I just keep them in front bent when pushing down to the ground then jumping up and lifting my arms up.

   Plate Broad Jumps holding 1.25kg plates in each hand
      - 2 x 5 followed by bw - there was some calculation error so I used measure tape and the best distance I did with the weights was 2.47m averaging at 2.4m and without weights the best I did was 2.36m averaging at 2.24m.

   Resistance band and ankle weight broad jumps - it was too messy hard to find something to anchor the band too with it being dragged along the floor when I jump. Did it on the hard kitchen floor barefoot and then did on small area on the carpet. sucked.

    ab rollout - an idea I had was that since it was easy on my knees but standing puts way too much pressure on my lower back, I did resistance band resisted roll outs.

Cool down
   stretch

Comment
Workout sucks at home. I also had time to edit the video of my sprint starts behind my house, alleyway, and you can see below:

My take:
First video there was a lot of slipping and second I ran straight after looking at the video, which was better less slipping and third was no slipping but more like a fatigued run no effort.

I see that I am not cutting my strides short, my problem is that I am too scared of extending my stride that I may strike the ground down rather than back as I would need to be mid air and push my feet back. but will experiment as when doing sprint starts to 1 step, If you look at where I start from the end of the pink slab, I land on the 3rd half way. Also my second step in the run is not extended at all it's just running as I am focusing too much on hitting ground back that I am not able to get much air time.

Due to lock-down and gyms closed, not getting much strength work, so only been doing explosive workout.

http://www.youtube.com/watch?v=WoWfxtGkVDw
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 23, 2020, 05:15:04 pm
Date: 23/11/2020
Soreness: stomach and slightly shins

Condition: Home workout.

Pre-comment:

Just have to come to reality and just suck it up that I can't broad jump barefoot 2.4m, it's always under.

But I realized that I jump from hard floor to carpet and every time I try to cover more ground by straightening my legs out in front and land I always slip and land on my butt and my feet has reached 2.55m with plates in my hand.

Warm up:
   general lower body stretch for mobility and activation

Workout
   Squat jumps with resistance bands (blue from the ground tied around my shoulder)
      - 3 x 7

   Dumbell (instead of kettlebell) with bands under my foot Swings
      - 3 x 8 @ 20kg with blue resistance bands

   Plate broad jumps
      - 3 x 7 - average of around 2.4m, 2.5m - just the inability to stretch my legs out to land without slipping

   resistance band broad jumps with ankle weights
      - 2 x 5 - weak and fatigued at this point but pushed through

   after stepping out for a 1hr break, came back to finish off

   ab rollout   :raging: these are very difficult and feel they are good for hypertrophy for abs.
      - 2 x 5 - blue resistance band resisting the pull and hard to get it under you with upper back arched as its super tough and doing the roll outs is tough pulling and slowing rolling out.

Cool down
   stretch
   ice legs

Comment
Good session, accepted the fact that I can't jump 2.4m just under it and try progress from there. Have a long measure tape too to see the measurements.
Core worked out.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2020, 04:59:58 pm
Date: 29/11/2020
Soreness:abs, quads

Condition: Home workout barefoot style

Warm up
   general dynamic warm up for activation

Workout
   Jump Squats
      - 3 x 8 - with blue resistance band from the floor to my shoulders

   Dumbbell swings
      - 3 x 10 @~17.5Kg + green resistance band under feet

   Plate swing broad jumps
       - 3 x 8 @1.25kg plates in each hand

   Ab roll out with red band for restricting the pull - difficult but can complete range up to 8 just about full ROM.
      - 2 x 8

Cool down
   stretch

Comment
Good session, didn't get time to do resisted broad jumps with resistance band around my hips and ankle weights but dumbbell swings did some of what I wanted. I also change my mindset in trying to be able to jump high after jump squats to just using it as a workout and not expecting high jumps straight after. Also working from 2.3m broad jump without plates barefoot but also fear of slipping I don't extend legs out n front alot cos I land on large rug.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 30, 2020, 05:26:34 pm
Also something to mention about the runs on the video above, that was my fastest run so far, all other starts I have shown on video, this is by far the fastest.

My previous speed of up to 5m was around 5 m/s and my speed in the latest video upto 5m was 5.34 m/s.

Now if I was to elongate the first 3 steps and at the same time driving back then running fast after, will be interesting to see what time I get, i'm guessing it will be slower as first 5-10m is distance to get up to speed and will take time to get up to speed but may be faster after 10m.

First I will need to practice to get it right as right it's cues so it's a mental game at the start.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2020, 03:39:14 pm
Same workout

Broad jumps with plate in hand was maxing at 2.4m only with average of 2.36m. Maybe because I didn't incorporate cobra stretch. Also shins were sore as I did it barefoot from hard floor to carpet but I was still covering same distance. Don't know what happened to my energy.

Others were OK I. E. dumbell swings and squat jumps and ab rollout is getting there with a red band.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 10, 2020, 04:46:28 pm
Same workout

Date: 10/12/2020
Soreness: shins side and front especially during plate jumps I hit front of shin with the weight.

Condition: Late home workout

Warm up
   mobility and activation stretch

Workout
   Squat Jumps with resistance bands from floor to shoulder
      - 3 x 8 @blue resistance band

   Plate Broad jumps
      - 3 x 8 @1.25kg plates in each hand
      : Average distance covered is 2.35m, max at 2.45m

   Dumbbell swings
      - 3 x 8 @blue resistance band and approx 15kg

   Ab rollout with resistance blue band
      - 2 x 8 - far enough before my stomach caves in

Cool down
   stretch

Comment
Frustrating workout that I can't get past 2.4m especially with my shins sore, it's limiting, but I am using shoes now to soften impact on hard floor. Also I have this division between the kitchen and the dining room, which is a little higher than my head and I broad jump forward with aim to not hit head on it. Also I think it's more important that I am putting a lot of effort in the take off, I should forget the landing, that is just for measurement/progress sake.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2020, 07:56:42 am
Update:

Injury: Possibly a sprain.

Yesterday I went to my sisters to fix her door, one screw was stubborn now matter how hard I press the driver into the screw. But managed to pry it out with a hammer and fixed it. That night I had this pain in my shoulder, which has become a lot more painful as expected over time and is constant pain now.

The pain is:
   - when you lift your elbow out to the side and your hands pointing down, elbow is at 90 degrees, upper arm parallel to ground and the forearm perpendicular to the ground facing down and palm facing back. When you slightly push the hand, lower arm towards the back (pushing in the direction the palm is facing) very sore in the front delts 7-8/10, this is with slight pushing.

So its painful to internally rotate the shoulders from the hands pointing down and rotating towards the back. So there is pain pulling my trousers up with that arm.

Supposed to run yesterday, too slippery to get an effective run and now I have to let my shoulder recover.

possibly an impingement
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2020, 10:16:39 am
Have a rubber band next to my desk to do some shoulder rotations in wards and outwards and upwards, not downwards of course as that is where the pain is. This is with the elbow bent.

Will do it now and again.

Also push shoulder blade back and down stretches and also pushing table down keeping arm straight and walking back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 21, 2020, 04:52:34 pm
Yesterday got to record my sprint start where I drive my knees forward and cover as much as distance, before driving my legs down and back. I was afraid my shoulders won't cope. But surprisingly no shoulder pain after max effort sprint starts. Also the floor was wet but it was the stony type of path so slipping was not something I was worried of.

Also I have been doing runs on a slight incline, so this run felt faster to an extent that it felt like I was running on a slight decline.

But I recorded two cues, one exaggerated step and then sprint or 3 exaggerated steps and then sprint. I planted sticks at 5m intervals but it kind of blended into the background. But can be seen in original video, which I will use to calculate my speed.

Video
http://www.youtube.com/watch?v=poX6SsL1Mdc

Maybe some slipping as you can hear the sounds on each step.
The above run was faster then my previous run by around 0.017s and covered the first 10m in 8.5 steps and the cue of exaggerating was slowing me down obviously and just need to perfect the cue above and try and increase the distance between the bottom of my feet when I am fully extended in the first step as when i drive it down i don't have much distance to generate force into the ground, which will help my speed alot.

I can see that I am still cutting my stride short I am not fully out of the start before my last leg has come off the ground

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 24, 2020, 02:09:53 pm
Squat jumps with bands 3 x7 with blue bands from floor to shoulder.

Was doing 1 step starts but not stepping out to see how far I can land as that makes me extend k ee angle but creating the awareness of me being airborne and keeping my knees bent through out and landing on the floor with my back leg cushioning my fall. Tricky to do while having curs of k ees forward and knees bent and explode out as far as I can.

Broad jumps with a more flatter angle as I am jumping in the kitchen where there is this flat arch in the middle which I have to jump more lower angle, hopefully it will help, I'm reaching max 2.4m with plates and 2.2m without weights before I started the plates.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 29, 2020, 01:52:31 pm
Made an appointment with a physio through my GP. It took 2 weeks till I got the phone call, which due to corona can't be done in clinic. So some of the sharp pains have gone but mobility is still an issue.

So physio suggested spike ball rolling under my shoulders side and back.

Also gave my some thoracic spine exercise as I work from home at a desk, which using the mouse can be fatiguing for my shoulders.

They will check back in 2 weeks time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 03, 2021, 08:52:35 am
My technique is getting there for the sprint start jump out and bound out and drive feet back when out of the blocks fully now will start how to continue from there.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 04, 2021, 01:39:36 pm
I was doing some calculation and my math is not that great but I am getting a strange answer.

If the ceiling height in my living room is 93.5", it can't be 83.5" as my reach is 7"4 and I can't reach the ceiling so 93.5".

If I jump I can get my head 3" away from the ceiling based on camera side view near the ceiling.

Which brings my height from ceiling to top of head is 22.5" as I am about 5'8 upright head up stretched.

Since my reach is 7'4, which is 20" higher than top of my head.

That would bring my reach when jumping my highest now would be 22.5" + 20" + 7'4 = 130.5"

Rim height is 10 feet, which is 120", this would mean that right now I can get my fingertips 10" above the rim.

That's just my standing vertical jump, which is crazy and unbelievable and just don't believe it's right and something has gone wrong.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Coges on January 04, 2021, 03:47:50 pm
I was doing some calculation and my math is not that great but I am getting a strange answer.

If the ceiling height in my living room is 93.5", it can't be 83.5" as my reach is 7"4 and I can't reach the ceiling so 93.5".

If I jump I can get my head 3" away from the ceiling based on camera side view near the ceiling.

Which brings my height from ceiling to top of head is 22.5" as I am about 5'8 upright head up stretched.

Since my reach is 7'4, which is 20" higher than top of my head.

That would bring my reach when jumping my highest now would be 22.5" + 20" + 7'4 = 130.5"

Rim height is 10 feet, which is 120", this would mean that right now I can get my fingertips 10" above the rim.

That's just my standing vertical jump, which is crazy and unbelievable and just don't believe it's right and something has gone wrong.

So that would give you a 42.5" standing VJ. That would be sick.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 04, 2021, 03:57:50 pm
Lol yeah. But I realized my mistake by calculating it a different way.

I don't know why I added 20 to 7'4 when that is the reach already, it should have been 22.5 + 5'8 (68) + 20 = 110.5 = 9.5" away from the rim.

Living room ceiling is 93.5"
Head height is 5ft 8 which is 68"

Difference is 25.5 minus 3 inch difference from touching ceiling equals 22.5".

Distance between 10ft rim and my head is 120" - 68" = 52"

Subtract 22.5 head height equals 29.5 and difference between head to reach is 20" so I'm 9.5" inches from touching the rim and hitting the ceiling goes to 6.5" from touching rim.

Close but no cigar.
Title: Re: A Journey to Running Fast and Jumping High
Post by: Coges on January 04, 2021, 05:09:00 pm
Haha yeah that makes more sense.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 08, 2021, 04:32:57 pm
I just figured out yesterday when I did my workout with the broad jumps is that when I jump and tuck my knees up I can land further more consistently.

Before when I would jump my leg would catch the floor earlier then I would like and I would fall forward or it stops me getting further.

So I have to consciously think about raising my knees up and land but I don't want to extend my legs when landing as I slip or fall backward.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 19, 2021, 12:29:22 pm
Yesterday got some work in Resistance band squat jumps 3 x 8, followed by sprint start practice.

Then I did some plate broad jumps, getting some good height after learning about tucking knees.

Then had to finish.

Also side note I am seeing that I have gained weight and am around 74kg and am eating normally, hopefully it's the exercise gaining that booty weight lol
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 04, 2021, 03:35:08 pm
This situation has really messed my workout schedule I am only able to fix in workouts with 3 - 4 days in between as it's hard to follow schedule with 2 to 3 days in between.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 11, 2021, 04:24:36 pm
Date: 11/02/2021
Soreness: back - from the broad jumps landing on hard surface despite wearing running shoes.

Condition: Home workout

Warm up
   same general warm up

Workout
   Squat jumps with resistance bands x 3 x 7
   ME Resistance Band Jumps x 1 x 5

   Sprint starts - just focussing on jumping out and when i am fully out, then strike leg down and push forward x 3 x 5

   Broad Jumps
      - bodyweight 1 x 7
      - holding plates 2 x 7

Cool down
   stretch

Comment
Ran out of time and usually I continue after but because my back always seems to be sore after the workout when shifting between posterior tilt to anterior tilt and getting to neutral tilt or bending and reaching down will cause pain. So second set is difficult in terms of just standing but the actual jump is fine. I just think that my spine is always in that state, just a little disturbance will cause pain but not constant pain but when switching different tilts of the lower back. If I can think of another good exercise I can switch the broad jumps too to help develop explosive power in the horizontal direction then I may switch it and then after a while change back.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 28, 2021, 05:38:44 pm
After 2 weeks of resting due to the cold and the niggling chest infection, I decided to do some sprints and record myself to see if I have made some improvements and whether or not the sprint cue I have in mind is good.

Video is below:
http://www.youtube.com/watch?v=JmeX0x7PPPM

My Take:
Felt a little slow and there were some loose straw like grass on the floor which I felt my feet slipped at some point.

Also I think the cue is good for the first step but need to do the same with the other steps as you can see the second step feels like I am just stepping not exploding off the first step.

My arm also when I come out of the block comes up before going back rather swinging back straight away. I just didn't have a lot of cues in head when i did these runs.

My feet are low but second foot coming from the block comes a little higher.

Also I always start to slow down towards the last line.

So things to remember, swing arms back when coming out instead of up and practice on exploding off each step.

Your feedback will be appreciated too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on February 28, 2021, 09:28:49 pm
Straight away I notice there is not much hip extension going on, something looks off
short choppy strides

maybe just getting those areas stronger will fix the issue

Your landing with bent legs, your squat running, low centre of movement, so it probably makes it look short and choppy.
usually fixed by making your posterior chain much stronger, and maybe ankles/calves

Chris Korfist has a whole bunch of articles that detail all of this stuff, I can't remeber which one in particular

https://simplifaster.com/articles/acceleration-power-breaking-start/

Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on March 01, 2021, 12:48:17 am

Home gym days
   - step ups
   - standing leg extension
   - hamstring curls
   - straight leg hip extensions
   - single leg leaning reverse hyper extensions if possible
   - bent leg kick backs if possible
   - shoulder work with front arm raises
   - leaning fly's if possible

Speed days -
speed bands for
   - upstairs runs,
   - quick high knee drills
   - leaning alternating knee drives

resistance band
   - step down from high knee (switch),
   - leaning and quick knee drive while maintain knee angle (resistance band   
   - leaning resisted knee drives while extending front leg.

Speed bands
   - Try get some sprint starts in as well. with bands and then without bands.

Clam walks and on all fours


Video is below:
http://www.youtube.com/watch?v=JmeX0x7PPPM

My Take:
Felt a little slow and there were some loose straw like grass on the floor which I felt my feet slipped at some point.

Also I think the cue is good for the first step but need to do the same with the other steps as you can see the second step feels like I am just stepping not exploding off the first step.

My arm also when I come out of the block comes up before going back rather swinging back straight away. I just didn't have a lot of cues in head when i did these runs.

My feet are low but second foot coming from the block comes a little higher.

Also I always start to slow down towards the last line.

So things to remember, swing arms back when coming out instead of up and practice on exploding off each step.

Your feedback will be appreciated too.

Hey seifullaah!

2 main things I notice:
 A - you don't seem to be hyperextending at the hips on your strides
 B - when your arms are in front of your body, you break at the elbows and don't get a strong pulling motion

For point A: some possible fixes are working on P-chain strength and power specifically at the hyperextension range of motion. The best corrective exercises I can think of are poor man's reverse hyper and hang power cleans/snatches, starting at about mid-thigh, doing them off blocks or with a stretch reflex (but this is a pretty technical movement, so I think reverse hyper is ideal). But I would mix them with sprinting because if you focus on strength alone you might get slower.
Another possible reason might be that your flexibility - maybe you physically can't hyperextend leg 1 when leg 2 is at the peak of its knee drive ROM. Based on the quick look that I took, you seem to be missing the hip flexor stretch in your workouts, which is imo quite possibly the most important stretch for athletes, especially if you sit frequently.

For point B: I would recommend working on lat strength (pullups would be good). I think that possibly your lats aren't strong enough for you to have a more straight arm when your arm is in the forward position and you are about to throw it back so you bend at the elbow and it results in a weaker arm swing.

It might even be possible that these 2 factors are negatively working together, so if you manage to fix both I think that would help a lot more than just fixing one.

To your credit, your frontside mechanics seem to be pretty decent with the way your knee flexes in the second part of your swing phase rather than earlier on during that phase which supposedly a lot of sprinters struggle with.

I hope that was helpful!

Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on March 01, 2021, 12:55:18 am
Also, I dug up some T0ddday quotes from my log a few years ago, I was also understriding in the example vids i posted. You can check that out if you want: http://www.adarq.org/progress-journals-experimental-routines/fp's-jump-journal/345/ (http://www.adarq.org/progress-journals-experimental-routines/fp's-jump-journal/345/)

I quoted out the recommendations T0ddday gave me, but they might be unique to the issues I was having.

Quote
That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...

Quote
Biggest cueing error is your arms.  They are not tight from working out.  Your actively doing that.  Best single piece of advice is to stop.   Your start right foot in front... Work on doing one thing right.  On your first step focus on your left hand going back rather than right going forward... Throw is back and up and let your elbow straighten out... All the way... Throw that arm back super forcefully - this will counter your weight from falling forward and into that strange round back you have... And will also give you enough time to push off... Subsequent arms should still be waaaay bigger but not break as big as the first one...
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on March 01, 2021, 06:11:04 am
Found the article - Korfist calls it push running

https://www.freelapusa.com/building-a-champion/
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 01, 2021, 11:32:38 am
Thank you soo much for you help and advice.

This is becoming very frustrating for me that I do a lot of p-chain explosive workout like squat jumps, broad jumps, kettlebell swings with resistance bands and whenever I go up the stairs I run up it with aim of exploding each step to the next, but can't seem to incorporate it in my running.

Def no hyper-extension of my hips in running.

When I used to go to gym, I used to do high hang snatch, where I hold the barbell at the crease of the hip, knee slightly bent then I push hips back with barbell keeping contact with the hips and then push hips forward and up pushing the barbell up and catch it overhead.

Will incorporate some p-chain strengthening with hip extension, reverse hyper-hyper extension to my workout and some pull ups for lat works and do hip stretch during my warm up.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 02, 2021, 05:26:53 am
I was able to get opinion from an experience sprinter who uploads very informative videos about sprinting and training and said exactly what I had trouble in doing.

He said:

Quote
I would suggest first to focus on seeking the feeling of launching your body out each step, rather than trying to be too quick. Also, make sure you don’t let your right leg open up so much during the first few steps. Might benefit from improving hamstring strength as well.
He left this comment for my video upon request.

The first point of feeling my body launch is what I was practicing for a month or so on the pushing out of the blocks first step and then just feel myself in the air before crash landing on the floor. Now the difficult part is doing the same thing as above exploding out as far as I can then drive the forward leg back into the ground and push myself and feel myself in the air again. But once I drive my leg back and push myself forward ... it's something that feels awkward and will require a lot of practice.

Second point hamstring weakness, always thought my hamstrings were strong as I can do the natural ghr's without hands but with some bending at the hips, but maybe do some leaning knee drives with band pulling my feet forward and I have to resist opening of the knee.

But will take this and what you guys said about strengthening my hip extension muscle (p-chain muscle).
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on March 02, 2021, 07:28:02 am
As Charlie Francis said, "if it looks right it flies right"   :)

so make your legs and hips look like a horse from the side
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 03, 2021, 05:36:15 pm
As Charlie Francis said, "if it looks right it flies right"   :)

so make your legs and hips look like a horse from the side

True dat, i'm always analysing what I look like in slow motion.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 03, 2021, 05:52:10 pm
Date: 03/03/2021
Soreness: none much

Warm up
   general dynamic warm up I normally do

Workout
   Resistance Band Squat Jumps
      - 3 x 8

   Kneeling hip extension pops - from kneeling you jump up using your hips and arms and land on your feet
      - 4 x 5

   Lunges with resistance band on upper thigh of back leg for hip extension
      - 2 x 5 each leg

   Sprint starts with emphasis on launching off each step
      - 1 x 4 starts - was disturbed in between else would have done more

   Brake - had to go out

   Hamstring leg curls with resistance bands
      - 2 x 7 each leg

   very wide grip pull ups - so weak could never get chin above bar but close but failed at 5th rep.
      - 2 x 5

   sit ups with resistance bands
      - 2 x 10 - difficult without anchor under legs so had resistance band around chest and did sit ups with legs moving all over the place

Cool down
   stretch

Comment
Nice to do a new workout routine, mentally. Upper body is weak. chin ups are ok.
Dips are weak when done on parallel bars and done upright, couldn't do one.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 06, 2021, 01:53:36 pm
Date: 06/03/2021
Soreness: shins and upper shin near the knee

Warm up:
   Dynamics warm up

Track warm up:
   Drills for technique

Workout
   Sprint start technique work
      - 1 step out sprint start - not that hard as done before
      - multiple steps where I try to extend and launch on each step - this felt awkward and difficult to try and extend launch of each step as going medium speed and on the third step onwards I'm not driving feet back as I'm moving too slow to drive feet back but hitting ground under me and launching forward. I was able to feel a glimpse of the correct technique but it will take time to get it right l.

   Cone sprints with cones at 1.78m apart
      - 5 X train stride length run with one step between cones

   Bounds for distance aiming to extend and go far as possible on each step.
      - 3 X around 20m

   Leaning knee drive drills with bands attached to lower feet to train to stop knee opening for each knee drive but it's difficult less tension on band and band keeps sliding up to behind the knee so need to find another way to train it.

Cool down
  Stretch

Comment
It was a nice session, cold, sprint starts feel awkward in terms of movement. Some practice will help.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 10, 2021, 04:36:45 pm
Date: 09/03/2021
Soreness: shins

Warm up
   general dynamic mobility work

Workout
   Resistance bands squats jumps
      - 3 x 7

   Kneeling hip extension jumps
      - 3 x 5

   Wide lunge with resistance bands pulling my back leg hips forward
      - 1 x 7

   Sprint start for 2 steps aiming for fully extending my hips by fully extending leg back for each step, which is the problem in my current runs not fully extending legs back

   Lying leg curls with resistance bands
      - 3 x 7 each leg

   Wide grip pull ups
      - 2 x 5

Cool down
   stretch

Comment
Starting to get hang of fully extending leg back for the runs and the kneeling hip extension jumps are getting better where I jump up pushing hip forward in an exaggerating manner to get up and land on my feet. Rest are standard strength training work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 12, 2021, 05:51:49 am
Back in motion of training, because the other training had placed a lot of stress on my legs i.e. broad jumps, i had to take 2 days rest in between or sometimes 3, which would make workout days move around a lot, but now training days are fixed with 1 day rest between as not a lot of impact training, strength + explosive.

Warm up
   general mobility warm up

Workout
   resistance band squat jump
      - 3 x 7 - with blue band (regular)

   Kneeling hip extension jumps landing in deep squat
      - 3 x 5

   lunges (feet further back) resistance band around upper thigh of back leg
      - 2 x 7 each leg

   Sprint starts with aim to fully extend the driving leg fully back for each step
      - 2 x 4-5

   lying hamstring curls with resistance bands
      - 3 x 7

   wide grips pull ups
      - 2 x 3 : only reps i can get chin near bar others i can barely get my nose and then my head.

   experimenting on different core work with bands, lying knee pulls felt good.

Cool down
   stretch

Comment
Alright session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 16, 2021, 06:15:48 pm
Date: 16/03/2021
Soreness: not much

Condition: home workout

Warn up
   General dynamic mobility work

Workout
   Resistance Band Squat Jumps
      - 3 x 7

   Kneeling hip extension jumps
      - 3 x 5

   Split squats with resistance band on back leg upper thigh pulling forward for hip extensions
      - 1 x 7 each leg

   Sprint starts 2 steps with focus on fully extending on each step less focus on speed and more focus on technique
      - 1 x 5

   Lying leg hamstring curls with
      - 3 x 7 each leg

   Wide grip resistance band assisted half way pull ups
      - 2 x 5 - difficult to do with chin over bar so nose to bar

   Lying knee to chest with resistance band attached to legs
      - 2 x 10

Cool down
   Stretch

Comment
I'm starting to feel the full extension of each leg for each stride, the next obvious challenge is powerfully and quickly extend the legs fully back and quickly bring it forward with other leg fully extending back.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 20, 2021, 09:43:07 am
Date: 20/03/2021
Soreness: shins

Condition: Sprint technique work, which felt right.

Warm up
   general dynamic mobility stretch

Sprint Drills
   A walk
   A skips
   B Skip speed switches
   Ankling/dribbling - cycling small going to large
   A run - running with proper technique and slowly going faster

Workout
   standing start runs with focus on full leg extension
      - 2 x slow run
      - 2 x medium run
      - 2 x slightly fast run 75 - 80%

   3 point start runs with focus on full leg extension
      - 3 x 40% speed runs for around 6 steps
      - 3 x 60% speed runs
      - 6 x 65 to 70% runs
      : some frustration where I felt like i wasn't extending but was, but these runs were good and measured how far I got on the 6th and the 7th step and found out the following:
          - 55cm away from the 10m mark on my 7th step
          - stride length between 6th and 7th step was around 1.75m
         - This is a good sign as normally it takes me 8 steps to cover 10, so maybe i'm extending just need more practice.

   Cone runs for stride length
      - 2 x 10 cones (1.77m between drawn cones, but some cones were big making the distance to cover a little bigger but managed to float through 1 step between cones.

Cool down
   stretch
   ice my shins soon

Comment
Ok.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on March 20, 2021, 11:34:53 pm
sore shins? Time for tib raises
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 21, 2021, 02:00:10 pm
sore shins? Time for tib raises

Yup, and also I remember LanceSTS or someone recommending heel walks.

It's gonna start becoming part of my routine everytime I have to run on concrete lol.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on March 21, 2021, 11:42:29 pm
I do heel to toe rocks every morning after I wake and take a leak in the bathroom - 30 reps then stretch my tibs, 50 secs per leg, while standing

This kills several birds with one stone, it's enough to beef up the tibs to prevent shins splints, and ingrain the ankle rocker motion used in jumping and other things
Warm up my ankles and achilles which get tight after sleeping overnight

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 22, 2021, 09:20:06 am
I do heel to toe rocks every morning after I wake and take a leak in the bathroom - 30 reps then stretch my tibs, 50 secs per leg, while standing

This kills several birds with one stone, it's enough to beef up the tibs to prevent shins splints, and ingrain the ankle rocker motion used in jumping and other things
Warm up my ankles and achilles which get tight after sleeping overnight

Great tips.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 25, 2021, 06:41:11 pm
Date: 25/03/2021

Soreness: none

Condition: I had woken up with a sore throat and some chest congestion as always when I start a little feverish. So didn't do anything intensive or tiring.

Warm up
   general dynamic mobility warm up

Workout
   jump squats with resistance band
      - 3 x 5

   kneeling hip extension jumps to feet
      - 3 x 5

   sprint starts for 2 steps
      - 1 x 5

   lying resistance band leg curls for hamstring
      - 2 x 7

   kneeling oblique twists with band
      - 2 x 3 with 5 second holds

   lying double knee raises with resistance band attached to feet
      - 1 x 10

   pull ups wide grip
       - 1 x 3

Cool down
   stretch

Comment
Got through it, sprint starts feeling comfortable and starting to get engraved in my memory.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 04, 2021, 12:41:41 pm
First day of farming life lol

Managed to have 2 to 3 hours spare to just dig away at the hard dry ground with a pick axe type of garden tool. Alot of chalk as my area is on top of chalk but soft enough for pick to deal with then you have weird artefacts car number plate, glass, fabric of some sort a tooth brush.

Was digging the boundary deep enough to Bury 2 bricks  and 3rd one sticking out but since it was a large area I decided to crush the ground at the border to soften ground remove a lot of roots thick 3 to 5 inches thick as there was a thick Bush in that area that we cut down. I managed to do 1 length and width now I need to do the other 2 next time. But crushing the ground makes it easy to shovel and make hole clear.

Nice back cracking stretching after finishing up lying on ground and lift leg up in front and rotate side to side.

Nice sunny day to do some gardening work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 06, 2021, 04:12:22 am
Update:

Seems like according to the doctor that my dad tested positive covid and me and my family will have to self isolate for 14 days. Even though I tested negative 2 weeks ago.
Will see what happens.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 12, 2021, 06:42:24 am
Update on Self Isolation: It's really strange, when my dad was tested for covid at the time he arrived at the hospital; admitted for pneumonia due to aspiration, he tested positive for covid and we were told to self isolate but doing the rapid antigen test no one in my family tested positive, so where did that positive test come from if not from home.  ::)

Date: 11/05/2021
Soreness: none

Warm up
   general activation and mobility static stretches

Workout
   sitting resistance band jumps - site on a stool or box, place resistance band from ground to around my shoulder like backpack strap, then from sitting jump up as high as possible.
      - 3 x 5 - followed by 1 jump rep without band to feel the flight without band

   kneeling hip flexion jumps - jumping from a kneeling position using hip flexion movement and last one was adding resistance with band.
      - 3 x 5

   sprint starts 2 steps stopping on third
      - 2 x 5 sets of starts with a resistance band to get feel of the start slowed down slightly and getting the toe drag without dragging and the first knee drive the way I want it.

      - 2 x 5 starts - practice without bands getting heel and toe low for second step out, need to work on my feet remaining in plantar after the low toe drag with the resistance band.

   lying on back hamstring curls - similar to when you do glute bridge and with something slipper attached to feet you slide feet away while maintaining flexed hip, but I lie on my back, knees bent, one leg i straighten to attach band to and the bent knee leg I use to flex my hip like a single leg glute bridge and while trying to maintain that I try and bring my heels close to butt that has the band attached to it and straighten again.
      - 2 x 7
      - 1 x 7 - normal lying on front hamstring curls with band

   random shoulder workout with band mimicking arm swings but resisted front swing and back swing
      - 2 x 7

   single core exercise leg raise lie on the ground leg straight and lift the leg above the floor around 6 to 8 inches and hold it there while at the same time ensuring lower back keeps contact with ground - 30 seconds.

Cool down
   stretch
   15 min left till fast can be opened

Comment
Start is coming along with the toe drags and the knee drives and fully extending each step. When I do the starts at the set position I always see to hold it there as i'm hesistant alot of the times of coming out correct or come out when ready, slowly I need to eliminate this and come out a few seconds in set position rather than just waiting a while and then my legs would tire and therefore a weaker start.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 18, 2021, 11:13:38 am
Self isolation prevented running so indoor plyos

Was doing single leg box jumps and my left leg is weaker and what I usually fear happened, I attempted a rep didn't jump high enough came up short my big toe nail caught the edge of the box and pulled it up but it was on the edge so not fully ripped but enough for bleeding under and seeping out.

Knuckle of toe is sore but I can pull towards me only bending it away is painful at the knuckles.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 23, 2021, 08:48:09 am
Finally got to go out after 2 weeks of self isolation and practice my low heel drives longer instead of 2 steps in my living room.

Resistance bands has helped me with my movement by slowing me down a little, enough to go slow enough but also move fast enough without me falling over.

When I implemented this outside the tech iwud was right but didn't feel powerful each step just fatigued thighs.

But a big achievement in getting closer to a great start technically.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 26, 2021, 04:04:39 pm
Unfortunately this morning when I was getting ready to go to college I was checking on my dad who was not well in bed and found him to be unresponsive and he was pronounced as passed this morning.  :'(

It was due to not getting enough food and aspiration due to his dementia from the stroke.

Have to be strong for the family especially mum.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 26, 2021, 04:37:43 pm
Im so sorry. I cant even imagine what you must be going through. I will pray for you and i am here for you if you need someone to talk to. I wish you and your family strength during this difficult time
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 27, 2021, 02:09:52 am
Im so sorry. I cant even imagine what you must be going through. I will pray for you and i am here for you if you need someone to talk to. I wish you and your family strength during this difficult time

Thanks.

I haven't been overwhelmed so quickly as this. When something happens you try be strong for family but that builds up and when I was calling my uncle just telling him it just overflowed while still trying to hold it.

Lesson of life, we all move move on.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: vag on May 27, 2021, 06:36:09 am
 :( :( :(
My sincere condolences man.
Also congratulations for being so clear-minded about it. I totally agree with your POV anyway but i admire your ability to see/think/implement it already.
Stay strong.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 27, 2021, 12:09:41 pm
:( :( :(
My sincere condolences man.
Also congratulations for being so clear-minded about it. I totally agree with your POV anyway but i admire your ability to see/think/implement it already.
Stay strong.

Thanks mate.
Really appreciate it.

Was able to be part of the body washing and putting in the grave and thankfully my dad knew a lot of people who gave kind words of support.
Title: Re: A Journey to Running Fast and Jumping High
Post by: gukl on May 28, 2021, 11:13:59 am
Sorry for your loss, thoughts with you and you family. Sounds like you have a good support system in your family.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2021, 12:16:50 pm
Sorry for your loss, thoughts with you and you family. Sounds like you have a good support system in your family.

Thanks man
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 09, 2021, 02:28:12 pm
Got my first covid vaccine dose today, not really feeling much in terms of pain, but due to boxing and wrestling on monday my shoulders and arms a little sore so not feeling much from the jab.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 15, 2021, 11:50:46 am
Drilled a hole in the wall in my living room to place an anchor bolt in. They really are useful in my training especially resistance bands.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 17, 2021, 05:47:25 pm
Date: 17/07/2021
Soreness: none that sticks out

Warm up
   General dynamic warm up with a light static stretch after each one.

Also resistance band sprint starts 2 point and 3 point starts. Really useful.

Track warm up
   A walk
   A skip
   B skip switches
   A run
   Dribbles from ankle, knee to running
   2 point start light still felt powerful

Workout
   3 point sprint starts with emphasis on keeping feet low, a lot of practice is making it natural now.
      - 2 x 3

   Markers 7 feet length apart and did like those cone runs where you try and land over marker for stride length.
      - 1 x 4

Indoor workout
   Ab rollout
      - 1 x 5 - really sore as I try to do it everyday
   Side to side Russian twist
       - 1 x 10 each side
Want to lose the love handles

Cool down
   Stretch

Comment
   Runs felt good and fast but later on due to fatigue slightly slower but not a lot.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 25, 2021, 05:19:44 am
Since my power/explosive training is in my home until the gym opens without restrictions with the booking and stuff

This week was Eid and sisters and brother in law came over and their children so had no where to do it, so had to skip and yesterday it was raining so slippery floor for sprint technique work but still managed to use a 3m dry area to start from and then be cautious the rest. 5 reps before going back inside.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 01, 2021, 07:22:11 am
Date: 31/07/2021
Soreness: quads and below knee slightly

Warm up
   Dynamic warmup follows by static stretch

Workout
   Resistance band sprint starts
      - jump out of stance 2 x 5
      - 1 step with a toe drag coming for the second step

   Single leg bounds basically hopping forward with resistance band
      - 2 x 5 of 3 hops in doors small living room

   Resistance broad jumps
      - 2 x 5 (band is tough so landing quite hard barefoot

   Depth jumps
      - 2 x 5

   Depth drops
      - 1 x 5 minimal knee bend @bend
      - 1 x 5 with 5kg weight holding
      - 1 x 5 holding 10kg weight
      Note: I'm not sure I understand this step off box and land with minimal knee bend absorbing weight and even with weight I didnt find it difficult unless I'm missing something. Height is knee height.

Cool down
   Stretch

Comment
Last time I did resistance band sprint outs 2 step it snapped so had to switch to a more tougher and more resistance. Rain making floor slippery so did plyos.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 09, 2021, 11:39:33 am
Wanted to record my sprint and as always not really happy.

First 2 runs one after other I just ran out with emphasis on driving knees forward and low heel of next leg, which was done correctly, which is good, but I didn't drive my knees further, it was soo bad that my front lead leg when driving out the blocks made contact while my back foot hasn't moved from its position but it's on toes.

Quick warm up as family commitment during weekends to do as work during weekdays. Couldn't find chalk so used sticks in ground as markers and because of camera angle you cant really tell when I reached the marker distance.

But I tried on second attempt after rest to make the first few strides long and longer ground contact times, getting shorter, but what happened was first step was not long same, knees not coming up high enough but second step knee was high and third and was driving down but first step is always short.

might have to utilize speed bands and just drive long.

also need to try and increase stride frequency as ground contact time of first step compared to step 2 was slower as required but ground contact time of 2, 3 and 4 all the same time. So need to develop a rhythm.

so all in all, need more improvement.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 22, 2021, 12:07:15 pm
Drive long first before a quick push back of the feet drills going well, also am thinking of focussing on 2 full extension knee drives while accelerating form the start before then focussing on just pushing back till end of my drive phase.

It was wet yesterday, I was warming up and then it rained and 5 minutes later it stopped, came outside, just all wet and I just ran from the dry 5 meter area under a tree, which I had to kept rubbing my foot on the floor in the dry part on the side as feet gets wet and sprint starts I always slip.

It was ok except for some runs where I was running at an angle and some where I was running low, where you run and you don't get full extension of the knee without locking of course and some runs where I was prob running upright as my leg cycles were not pushing back were landing halfway after where it was supposed to land like air striding.

Rain ruins everything for running, can't keep resorting to plyos when it rains.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2021, 06:49:32 am
Same workout yesterday

Warm up
Stretches for mobility and activation

Workout
Seated jumps holding 10kg bag of flour
   3 x 5 followed by unweighted jumps

Resisted band step ups with knee high and driving foot down to box and jumping up
   2 x 5 green thick band

Kneeling hip swing jumps
   3 x 5 with last set red band resistance

Sprint starts aim of driving knee powerfully forward and toe drag to second powerful knee drive
   3 x 5 last set from 4 point while first 2 in 2 point start

Isometric resistance band leg curls, curl as much as for 10 seconds
   3 x 10 seconds each leg

Green band overhead press
   1 x 8

Ab wheel roll outs
   1 x 10

Reverse wood chopper
   1 x 8 - 10 each side

Cool down
   Stretch
   Rest
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2021, 07:17:43 am
Had my second covid jab yesterday.  8)

Shoulder painful now but no fever as of yet.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 29, 2021, 02:53:36 pm
Came upon an interesting test, which measures the RSI, which is the leg stiffness and each leg is about the same with the non dominant leg being less powerful and therefore spending less than in the air than my right leg, but double leg is quote good I think, around 2.333 average, maxed at 2.5

Some detail about this measurement and what it means.
https://www.scienceforsport.com/reactive-strength-index/
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 05, 2021, 11:44:02 am
I am able to extend fully when I come out of the sprint start but I have 2 problems which can be fixed together, which is that my knee angle opens up when at full extension, but I strike down rather than strike back, causing me to get 8 strides to 10m. first step is around 60cm.

Some more practice with correct method and hopefully that should correct that problem.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2021, 12:43:34 pm
It was a fun session yesterday to experiment using resistance band to correct my sprint a bit, knowing what to consciously do. Helped improve the knee bend a bit.

Still finding the right time to get into the gym, going to be 1 day a week, then 1 day explosive and then 1 day speed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2021, 05:33:26 pm
Went to gym yesterday for the box squats thought I would max out at 170kg but equalled my pr 180kg.

Then did single leg deadlifts, with back leg behind on the floor, prob not good idea as today low back a little sore and glute and ham doms. Maybe back is doms too lol

Also did ohp at 40kg near my limit.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 28, 2021, 05:50:03 pm
Now I'm starting to doubt myself and go back to a cue I already tried but with different technique will it yield a different result. Come out fast and increase stride frequency while extending fully and toe drag at same time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 29, 2021, 06:20:29 am
Date: 28/09/2021
Soreness: upper back near neck where bar was on
Bw: 71kg morning

Warm up
   General, activation and mobility stretches
    Forget to do squat warm ups

Workout
   Box squats (15kg rubber plate on bench)
      - 1 x 3 @20kg empty bar
      - 1 x 3 @60kg
      - 1 x 2 @100kg
      - 3 x 5 @150kg (comfortable)

   Single leg Calf raise on leg press machine
      - 3 x 10 @110kg

   Hex bar deadlifts
      - 1 x 3 @ 30kg empty bar
      - 1 x 3 @ 60kg
      - 3 x 5 @110kg bar grip was rough so was just scratching away at my skin was painful but lift was comfortably OK.

   Over head press
      - 1 x 5 @20kg empty bar
      - 2 x 5 @40kg heavy did from jump from 2 to 5

   Z bar ab rollout
      - 1 x 10

Cool down
   Stretch

Comment
Comfortable workout
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 04, 2021, 08:17:02 am
Date: 03/10/2021
Condition: slightly wet condition to run but missed saturday run as it was raining.

Warm up
   sprint drills
   brief lower body activation stretch

Workout
   sprint starts progress from 1 step to 3rd step
   2 x 20m sprints focussing on power
   3 x 20m sprints focussing on faster stride frequency from the beginning
   2 x 20m sprints focussing on mix of both

   Note: after analysis they all had around the same time using quick time with a difference of 1 frame probably. so will stick with powerful starts. also will start a sled program that i did before 10m and 30m to improve lean and stride amount from 8 to 7 for first 10m.

some weight room stuff
   kettlebell power snatch 3 x 5 @16kg kettlebell

   bench press 2 x 5 @40kg comfortable

Cool down
   stretch

Comment
I got a recording of my runs, which shows the different styles and they all appear the same but I had a different mental cue for them as mentioned above. Had spare time to do some power snatch and bench press.

Been a while since I posted a video progress, but still needs some work as 3rd and 4th feet driving down which hopefully can be corrected with sled pulls.
http://www.youtube.com/watch?v=-8Ia4I_uar0
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 05, 2021, 03:34:51 pm
Date: 05/10/2021
Soreness: quads a little, lower back a little after the hanging incident

Warm up
   activation and mobility stretch

Workout
   Box squat
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 5 @160kg
      - 1 x 5 @100kg box squat jumps

   Single Leg Calf raise on leg press
      - 1 x 3 @110kg - both leg warm up
      - 3 x 10 @110kg - each leg

   Hex bar deadlift
      - 1 x 3 @30kg - empty
      - 1 x 3 @70kg
      - 3 x 5 @130kg

   Overhead press
      - 1 x 5 @20kg bar
      - 2 x 5 @40kg

   kneeling reverse crunch with cable machine
      - 1 x 3 @25kg
      - 1 x 3 @50kg
      - 2 x 10 @60kg

Cool down
   stretch

Comment
It was a good session, the box squats felt good, almost hitting limit of 5 rep max. Deadlift felt good besides the blisters and small cuts under the skin, but it was not difficult.
Then after some hanging for spine decompression after landing i couldn't stand straight for some reason, maybe no more spine decompression after workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on October 10, 2021, 09:54:16 am
Your first few steps still lack propulsion to my eye

Possibly just need more quad strength
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 10, 2021, 02:27:25 pm
Your first few steps still lack propulsion to my eye

Possibly just need more quad strength

Exactly. I was thinking of implementing a sled pull workout to help with that. As I feel it's more of a generating power thing than just general strength. just my 2 cents.

My steps from 3 to 5 my feet drives down rather than down and back limiting my forward drive.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 12, 2021, 03:06:31 pm
Date: 12/10/2021
BW: 71kg
Soreness: Lower back where it meets the glutes a little sore and glutes were fired up

Warm up
   mobility and activation stretches

Workout
   Box Squats
      - 1 x 3 /w Jumps @20kg
      - 1 x 3 @60kg
      - 1 x 3 @120kg
      - 3 x 5 @170kg - surprisingly comfortable like 160kg

   Leg press single leg calf raise
      - 1 x 5 each leg @70kg
      - 3 x 10 each leg @110kg

   Single leg Romanian deadlift /w rear leg on the floor a bit back
      - 1 x 5 @40kg
      - 2 x 5 each leg @80kg - harder on right leg than left
      - 1 x 5 each leg @60kg - to make it easier on the grip too as I got a lot of calluses on the hand

   Shoulder press over head
      - 1 x 5 @40kg

   AB rollout with barbell
      - 1 x 10

Cool down
   stretch

Comment
Have 1hr and a bit in the gym so only do the basic movement workout for full body and was running late towards the end so did 1 set on the upper body and core work.

Looking back in my journal I managed to do 3 x 4,5,4 @180kg at 66kg bw, hopefully can break that record.
 
Quote
- 3 x 4,5,4 @180kg  :personal-record: 2.68*BW
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 15, 2021, 11:58:56 am
Date: 14/10/2021
Soreness: knees slightly and quads

Condition: dry track for some warm up sprint starts before gym workout and had 1 hour for workout

Warm up
   Activation and mobility stretches
   Sprints 10m and 20m

Workout
   Reverse lunge with explosive forward movement
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 5 each leg @25kg dumbbells in each hand

   Single leg calf raise on leg smith
      - 1 x 5 each leg 70kg
      - 3 x 10 each leg @110kg

   Single leg hip thrust with dumbellon each side of hips
      - 1 x 3 each leg @15kg dumbbell
      - 3 x 5 each leg @25kg dumbbell

   Leaning dumbbell flys
      - 1 x 5 @4kg dumbbells in each hand
      - 2 x 5 @8kg dumbbells in each hand

   Leaning on bench bent over rows each hand
      - 1 x 7 @25kg dumbbell

   Russian twist
      - 1 x 10 each side holding 10kg kettlebell

Cool down
   Stretch

Comment
Good session, reverse lunges not as taxing so not dreading it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 15, 2021, 05:28:56 pm
Oh yeah and forgot to mention that I bought a belt when I start box squatting 200kg+ and deadlifts. I ordered a notch one but they sent me a lever version lol more for my money.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 17, 2021, 09:46:24 am
Date: 17/10/2021
Soreness: quads were super sore like I ran yesterday

Condition: it was a nice dry day, slightly cold, bought my old sled and the staff working there that is also a coach asked if I bought it else they would take it from me lol. I did use the weight plates there. Got a nice sled session which worked acceleration, top speed and endurance to a certain degree.

Warm up
   ankle mobility stretch
   dynamic hamstring stretches
   arm mobility stretch
   quad walk stretch
   lunge walk to hamstring stretch
   single leg glute bridges
   sprint drills (A walk, a skip, b skip, ankling, dribbling, a run)
   light sprint starts from standing
   
Workout
   Sled drags - 35kg 50% BW
      - 3 x 10m drags

   Sled drags - 15kg approx 20% bw
      - 2 x 30m drags

   Flying sprints
      - 1 x 2 x 20m flys /w 30m acceleration (walk back for rest)

Cool down
   stretch
 
Comment
Initial session wasn't expecting good form when unloaded straight after. During warm up light sprint starts they felt quite good. The sprint sleds felt good after a long time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 19, 2021, 02:53:27 pm
Seems like my hunch was right.
Sunday last week I mentioned a coach there asked if the sled I was using was mine that I had bought with my own money and I said it was.

Today as I enter centre receptionist asked me if sled was mine and if I was sure that it was mine and that the same coach I referred to told them that it was theirs and not mine which I denied and he told me to talk with the coach to clear it up.

I talked and she just wasn't convinced but couldn't do anything, so she will always think I stole it but she said she will ask if one of the other coaches took it or not but she believes I stole it.

First they don't let me use the prowler sled as that belongs to the coach and for club use and now accuse me of stealing the small red sled, which first they said I couldn't use and now I can use but should leave it at the centre.

Oh well.

Workout went well did box squats 180kg of 3 reps and 3 sets, which I stopped at 3 as further reps would be slow and I want to keep the fluid constant speed, no grinding.

Then did single leg rdl with back leg on the floor behind. 70kg easy comfortable.

Also decided to implement contrast training. Box squats followed by concentric squat jumps starting from low position and jump up at 60kg.

And single leg rdl followed by holding plate and single leg box jumps so I can use that strength from the squat to dynamic movement.

Then overhead press and cable pull downs for core.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 21, 2021, 04:24:01 pm
Date: 21/10/2021
Soreness: quads a little but nothing that sticks out

Condition: Got to the gym at 5pm and finished at 6:15. Implemented some contrast training, struggled to think of a contrast for isometric hip extension straight leg single so did depth jumps holding weights.

Warm up
   mobility and activation stretches
   light sprint starts

Workout
   step ups with barbell
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg

   explosive low box step up jumps
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   isometric straight leg hip extensions single leg
      - 1 x 5 @bw
      - 3 x 5 each leg @30kg dumbbells
      Note: more easier to do knees locked but with slight bend, i can't hold my hips up only when it's straight, I am to keep knees slightly bent else keep it straight.

   depth jumps from small box to large box
      - 1 x 5 @bw
      - 2 x 6 @5kg dumbbells in each hand then followed by a bw depth jump and try land on big box with minimal knee bend

Cool down
   stretch

Comment
Good session
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 24, 2021, 08:03:28 am
Date:24/10/2021
Soreness: quads

Condition: It was cold and windy early morning and then started brightening up later on.

Warm up
   mobility and dynamic stretches

   sprint drills
   
   light sprint starts x 2

Workout
   sled sprints
      - 2 x 10m @35kg

   unloaded sprints
      - 2 x 10m

   sled sprints
      - 2 x 30m @15kg

   unloaded sprints
      - 1 x 30m

   20m flys (/w 30m acceleration)
      - 1 x 50m total 

Cool down
   stretch
   walk back

Comment
A good day as it went on, the after effect of the sled feels amazing, light and fast. Effect starting to take its toll on my form.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 26, 2021, 04:28:45 pm
Date: 26/10/2021
Soreness: quads a little and back a little

Condition: Was feeling a little under the weather so took it lightly

Warm up
   ankle mobility
   activation and mobility stretch

Workout
   box squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @160kg - light easy work, made it like a warm up set in terms of speed and explosiveness and minimal struggle

   concentric squat jumps at parallel
      - 2 x 5 @30kg

   Single leg RDL
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @80kg
      Note: I do both legs in one go so my hands are full of calluses, tough and swollen instead of thin and peeling. Also on my right leg it feels unstable that I have to put it on the floor towards the last rep and quad seems to be doing more than it should. so need to work on this leg, left leg is comfortable without any discomfort.

   single leg box jumps
      - 1 x 5 each leg ,knee height box @bw
      - 1 x 5 each leg same height @holding 5kg dumbbells in each hand

   Overhead press
      - 2 x 5 @40kg

   weighted sit ups
      - 1 x 10 holding 20kg dumbbell near chest.

Cool down
   stretch

Comment
It was a good session
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 31, 2021, 11:05:31 am
Missed thursday workout due to chest a little congested and now because of pouring rain today I couldn't go to the track I guess it's an opportunity for recovery.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2021, 05:40:44 pm
Date: 02/11/2021
Soreness: lower back muscle a little, glutes, quads, adductor

Warm up
   mobility and activation stretches
   light sprint starts 15 - 20m

Workout
   full squats on pin
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 0 @100kg
      - 3 x 3 @80kg
      Note: Such a fail, maybe pin was too low that I would hit a certain depth before my body can't go lower and then I lean forward to bring the bar to the pin. I recorded myself to check and that's what happened. I have to find a way to progress on the squats.

   Counter movement Jumps
      - 1 x 3 @bw - so sore after every jump because of the squats
      - 1 x 3 @20kg plate holding it

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 3 @110kg
      - 3 x 2.5 @150kg
      Note: I was hoping to get to 200kg as I felt if I could hex deadlift 130kg and my previous record was 160kg with belt I would be able to get a bit closer and also I did the 160kg bent knees and now I am grinding at 150kg and failed on the 3rd set.

   Box jumps knee height
      - 1 x 5 @bw
      - 1 x 5 @holding 5kg dumbbells in each hand
      Note: Was a little sore so couldn't do my big box jumps so settled with medium and added some weight.

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 3 x 5 @50kg

   Hanging knee raise
      - 1 x 5 @bw
      - 1 x 30 sec hold hip flexion, knee bent holding 15kg dumbbell between feet

Cool down
   stretch

Comment
Ok session, squats need improving, box squat 180kg but struggle full squats at 80kg good form, the lower you go the different muscle is getting activated.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 07, 2021, 05:55:47 pm
Date: 07/11/2021
Soreness: quads a little

Condition: Windy but a little warm sometimes but a little cold most of the time. Sled session also wanted to record my sprint after the sled to see what else needs improving.

Warm up
   mobility and activation stretch

   sprint drills

   Sprint starts light

Workout
   Sled drags
      - 10m sprints @35kg (50% bw) x 2

      - 10m sprints unloaded (recorded)

      - 30m sprints @15kg (approx 20% bw) x 2

   20m Fly's (30m acceleration) 50m total
      - 2 x 20m fly's - minimal rest - recorded - stumbled on 2nd run

Cool down
   stretch

Comment
Alright session, sleds are helping slightly with horizontal force just need to fix up my technique.

Video
http://www.youtube.com/watch?v=42X-oZtpRmQ
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 09, 2021, 04:55:31 pm
Date: 09/11/2021

Condition: Got to the gym at 5:30pm, and had plenty of time to workout.

Warm up
   activation and mobility stretches

   5 x sprint starts 20m - light and comfortable

Workout
   Box Squats - 5" Lower than previous box
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - strangely difficult

   Seated Jumps holding weight
      - 2 x 5 @15kg plate

   Single leg RDL
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg - blisters on my hands

   Single leg box jumps around knee height
      - 2 x 5 each leg @holding 5kg dumbbells in each hand

   Overhead press
      - 1 x 5 @20kg
      - 1 x 0.5 (fail) @50kg
      - 2 x 5 @40kg

   Knee raises
      - 1 x 10 (stopped at 7, blistered hands)
      - 1 x 7 @15kg dumbbell between feet

   holding dumbbell in front straight arm crunches
      - 1 x 25 @15kg dumbbell

   Reverse crunches on cable machine
      - 1 x 5 @25kg
      - 1 x 10 @60kg

Cool down
   stretch

Comment
Nice session. Box squat where I lowered the box by 4" made a big difference I was  unable to do 100kg with same explosiveness as 160kg on the previous box. This box was almost parallel thigh slightly above parallel. Some muscles struggle while other muscles are finding it easy and this feeling of struggling while some muscles are not even fatigued is strange. It's a way of strengthening muscles which are weak and doesn't over train the developed muscles. 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 11, 2021, 04:33:33 pm
Date: 11/11/2021
Soreness: Glutes and hips a little

Condition: It was a good cricket match today so was hard to go, so I took my phone and watched it mid sets and side note, match ended with drama (pakistan vs australia) they somehow hit those six for the last balls remaining just like yesterdays match. Track was wet but I do light runs so wasn't going to be a problem.

Warm up
   mobility and activation drills

   sprint starts x 6 (10m, 20m)

Workout
   Step ups w/ barbell
      - 1 x 3 @20kg
      - 3 x 5 each leg @60kg
     Note: It was a struggle especially balance with one leg and some reps I failed so I redid it, which was when I was half way up I would bring my other leg on to the box. Got through it.

   Drive down explosive step up jumps using low box
      - 1 x 3 each leg @bw
      - 2 x 5 each leg @6kg dumbbells in each hand

   Single leg hip thrusts
      - 1 x 5 each leg @bw
      - 3 x 5 each leg @25kg dumbbell

   Attempted power snatch and failed, I hate these because I can't do it right

   kettlebell power snatch from the floor
      - 2 x 5 @16kg kettlebell

   bent over dumbbell rows
      - 1 x 5 each arm @15kg
      - 2 x 5 each arm @25kg dumbbell

   side bends holding dumbbell
      - 1 x 10 each side @25kg dumbbell

Cool down
   stretch

Comment
Alright session. Step ups are always tricky and knees in parallel make it difficult to get a boost up so back leg gives a slight hand before forward leg takes control. need to find a good contrast exercise to match with the hip thrusts.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 14, 2021, 04:50:50 pm
Date: 14/11/2021
Soreness: upper glutes, quads

Condition: It was wet and I wasn't going to let it stop my speed session, so I took my spikes and did the sled sessions. felt a little strange due to it being lighter and a little cramped

Warm up
   mobility and activation dynamic stretch

   sprint drills

Workout
   Sled Drags
      - 3 x 10m sled drags @35kg

      - 2 x 10m accelerations

      - 3 x 30m sled drags @15kg

   Flys
      - 1 x 3 x 20m flys (30m acceleration) (walk back recovery)

Cool down
   stretch

Comment
It was a good session for the fact that I got to do the session even when track was wet. Spikes are narrow and but they feel like they are hugging my feet quite tightly no pain except for little finger a little. The spikes felt strange when running with spikes as they felt slow at the start as it is light I was expecting a little more quicker steps but trusting the process. Turning flys into specific endurance work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 16, 2021, 06:02:51 pm
Date: 16/11/2021
Soreness: quads a little, glutes a little, hips were sore from the squats

Condition: It was raining lightly as I got there so some light sprint starts, gym session today for squats.

Warm up
   mobility and activation stretches

   Light sprint starts

Workout
   Squats full
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 4 @70kg

   Counter movement jumps
      - 1 x 3 @bw
      - 2 x 5 @holding 20kg plate

   Single leg RDL - rear leg on the floor behind
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @80kg
      Note: so much easier when using wrist straps, as I don't have to struggle with blisters on my hand.

   single leg box jumps
      - 1 x 2 each leg @bw
      - 1 x 5 each leg @holding 8kg dumbbells in each hand
      - 1 x 5 each leg @bw straight leg landing

   Bench press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 3 @50kg

   hanging leg raises
      - 1 x 10 @bw

   Crunches with weight behind head
      - 1 x 25 @5kg plate

Cool down
   stretch

Comment
It was a good session, squats getting better, not going to rush it, a little shaky but not a struggle.

Recorded my squat to check form and it's not that bad, a little shaky.

http://www.youtube.com/watch?v=5hGlY9MJRzw
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 18, 2021, 03:58:53 pm
Date: 18/11/2021
Soreness: little soreness here and there

Condition: Got to the gym at 5:30 for a gym session and track was dry for light sprint starts. Finished at 7:10.

Warm up
   mobility and activation stretches

   light sprints starts 20m x 3 - 5

Workout
   Paused squats
      - 1 x 3 @20kg 3 sec holds
      - 1 x 1 @60kg 3 sec holds
      - 3 x 3 @70kg 3 sec holds
      Note: Is difficult but not challenging for my muscles, muscles felt fatigued and ended on 3 reps as last rep was a struggle for an worked muscle.

   Box Jumps bw
      - 2 x 5 @bw box just below hip height

   isometric single leg supine leg bridge (upper shoulder on bench and my heel on a box) I flex my hips and hold it w/ weights on upper thighs near hips
      - 1 x 3 @bw
      - 3 x 10 - 20 sec hold @30kg dumbbell
      Note: one thing I noticed was, since I try and do it with slight knee bend and then with knees locked, my left leg is not comfortable with knee bent and slowly my knees lock and then I find it easy but for my right leg slight knee bent is more comfortable and locking knees feels awkward and more difficult. so I do slight knee and straight for both to fix any imbalance.

   explosive bw above exercise - push heels on down on bench explosively to propel my hips up and then repeat continously
      - 2 x 5 each leg @bw
      Note: wanted to think of a good contrast exercise to the heavy isometric holds and this one came to my mind.

   bent over dumbbell flys
      - 1 x 5 @4kg dumbbells in each hand
      - 2 x 7 @8kg dumbbells in each hand

   cable pull down core work (reverse crunch)
      - 1 x 5 @25kg
      - 2 x 10 @50kg

   side bends holding dumbbell
      - 1 x 5 each side @15kg dumbbell on one hand and switch
      - 2 x 7 @30kg dumbbell

Cool down
   stretch

Comment
Alright session, muscles were fatigued early on the reps from the parallel paused squats, so will continue till I can do 5 comfortably. Others were ok too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 21, 2021, 12:54:55 pm
Date: 21/11/2021
Soreness: quads and glutes

Condition: 10:30am got to the gym, mid morning coldness and cold wind turned to a slightly warm late morning and then got cold again mid afternoon. Track was dry so brought my flats in for the sled session and recorded my contrast sled work.

Warm up
   dynamic mobility work followed by stretches after

   sprint drills

   light sprint starts

Workout
   10m Contrast Sled Work
      - 3 x 10m sled drags @35kg - followed by unloaded run after each set with a 1 to 2 min rest between

   30m sled work
      - 2 x 30m sled drags @15kg - followed by unloaded 20m flys (30m acceleration and 20m flys)

   went inside to the gym to do some ab work

   crunches with weight plate 5kg behind head
      - 1 x 25 @5kg plate

   leg raises w/ 5kg dumbbell between leg
      - 1 x 10 @5kg dumbbell

Cool down
   stretch

Comment
Good session, got colder later into the session so nose blocking up and ears opening up. I also realized I have been doing contrast training wrong, I used to do entire reps and sets of heavy lift or drags and then after rest do unloaded or dynamic workout full set and reps, a session of its own rather than 1 straight after the other with a minute or so rest before.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 21, 2021, 07:30:03 pm
Man, I just had a very bad experience of migraine, splitting head ache accompanied by bad nausea. I had to force some vomit out just lighten the nausea.

I feel it was because I ate breakfast after my running session at 2pm and didn't eat since.

Took some painkillers and some some carbonated water, head ache reduced but not nauciousness so I lied down in a dark room and this helped and finally had was down to eating around 12am.

Hard to eat when feeling nauseous and have a headache. Stupid of me to have delayed eating, I did get a little fluid but probably not enough.
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 22, 2021, 10:02:52 am
Video of my contrast sled session, its funny that I have good form during the sled but when unloaded my technique turns bad, i'm not driving feet back fast enough its like i'm just landing on each step then pushing.

http://www.youtube.com/watch?v=Ho4bDsXGzfs
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 24, 2021, 12:16:03 pm
Date: 24/11/2021
Soreness: glutes and lower back - I wore weight belt so it's like an after effect

Condition: Gym session

Warm up
   mobility and activation stretch

   sprint starts x 6 - 2 with bands as I have trouble driving my leg back fast enough to create horizontal force

Workout
   low box squats contrasted with seated box jumps - one after the other
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - comfortably more easier than last time

   Deadlifts contrasted with broad jumps
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 1 @110kg
      - 3 x 5 @140kg
     Note: used belt and wrist straps to remove factor of grip and unknowingly bending at the lower back and make it pure leg workout.
   
   Over head press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Ab workouts
      - cable pulley reverse crunch 2 x 10 @30kg, 50kg

      - hanging leg raises with 5kg dumbell between feet x 10

      - side bends with 20kg dumbbells 1 x 10 each side

Cool down
   stretch

Comment
Good session, a little more easier than last time, sprint I did with bands to help remove back drives but it causes the bands to roll up the thigh mid way through the runs. Squats were comfortably easier than last time. Deadlift 150kg was a struggle for 1 rep, but at 140kg it was comfortable but getting harder as the sets progressed.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on November 25, 2021, 09:06:09 am
still seeing your legs a bit bent even with the sled, instead of full triple extension
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 25, 2021, 04:12:57 pm
still seeing your legs a bit bent even with the sled, instead of full triple extension

I think it's the trouser as they are loose near the knee area too, so probably may look bent.

But will try and fully extend on each step on the sled's.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 25, 2021, 04:22:29 pm
Date: 25/11/2021
Soreness: glutes, quads

Condition: very cold outside so hard to focus on the light sprint starts. got to the gym at 5:30 and finished at 7:15pm.

Warm up
   mobility and activation stretches
   light sprint starts /w bands and /w/o

Workout
   step ups
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg
   Note: contrasted with strike down on a low box and then using that to jump up and land on a higher box to increase elasticity of hip recoil action.
      - 3 x 5 each leg - need some more practice to use the drive down as i sometimes drive it down a little slow until it touches the box and then jump up using both legs instead of that one leg, but some successes too.

   Single leg hip thrust
      - 1 x 5 each leg @bw
      - 3 x 5 each leg @30kg dumbbell
      Note: Contrasted with hip hang snatch
      - 3 x 3 @30kg

   bent over rows barbell
      - 1 x 5 @30kg
      - 2 x 5 @50kg

   hanging leg raises
      - 1 x 10 @5kg dumbbell between feet

   cable reverse crunches
      - 1 x 5 @25kg
      - 1 x 15 @60kg

   Side bends
      - 1 x 10 each side @20kg dumbbell
     Note: slight pain in the back left hip bone when holding dumbbell on left hand, also have history of pain in that area since I been stretching my back rotating upper body keep lower body stationary, but not too painful to be a concern.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 28, 2021, 11:32:13 am
Date: 28/11/2021
Soreness: glutes, quads, hips have been sore for a while and feel it's from the squats, when i flex my hips lifting my knees up and tensing muscle is painful in that position if I bring knees up explosively causes pain, but feels tight when I extend the hip driving leg down.

Condition: It was sunny and bright but didn't warm up the icy cold wind that was blowing and therefore was a cold day, with some patches of slight warmth when no wind blowing.

Warm up
   dynamic mobility drills and stretches

   sprint drills

   light to moderate sprint starts

Workout
   contrast sled sessions followed by unloaded
      - 3 x 10m sled sprints @35kg
      - 3 x 10m unloaded sprints

      - 2 x 30m sled sprints @15kg
      - 2 x 20m fly's unloaded after each sled run

   ab workout
      - 1 x 10 hanging leg raises
      - 1 x 25 crunch and reverse crunch at the same time

Cool down
   stretch

Comment
It was a cold day, the track near the finish line where I do my sprints was smooth and due to cold and maybe icy temperature over night made it slippery but the rough parts of the track had grip so last set I did it from 10m from finish to end and same with 30m and 20m fly's. I made sure to extend fully when running with prolonged extension. Then unloaded sprints I consciously thought drive leg back powerfully.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 01, 2021, 12:23:03 pm
Squat not working for me, it just keeps on reigniting the hip injury (can't think of the right word of waking my injury up), which my hip is half way to strain where I can feel it tight and it is sore when knee extended and hip flexor is contracted or when hip extended and leg extended fully back feel tight. So will have to stick to 1 month or 2 of full squats 2 weeks alternate and then switch to half squats.

Also yesterday I my index finger skin the side near the base got trapped between the weight plate hole and the bar that it made the blue vein that is running at the side of the index finger which is visible go dark blue and very pronounced then reddish purple and now it is sore, but colouring has gone down, sore to touch like a cut and 2 small light purple blotches on either side of the vein within the lower section of the index finger. Was very sore when under cold water.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 01, 2021, 03:04:16 pm
regarding your hip, it could be the TFL.
Have you looked into releasing and stretching it?

It's a pretty common problem. Caused me a lot of pain on the right side, couldn't even squat for a while, all good now

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 02, 2021, 08:10:38 am
regarding your hip, it could be the TFL.
Have you looked into releasing and stretching it?

It's a pretty common problem. Caused me a lot of pain on the right side, couldn't even squat for a while, all good now

I'm not sure but hopefully that is the problem and it can be resolved.

Can you recommend something about how to release and stretch it.

I have this problem since around 2013 I think and have a history of FAI, which I have did some distraction work but it didn't really alot, maybe slight release but not fully gone.

I made mistake my hip hurts when knee is bent like sitting on the floor and I have to get up and therefore contracting my hips so I hold stuff to get up to avoid any more stress on the hip and the pain of 6 out of 10
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on December 02, 2021, 10:48:32 am
Kelly Starrett has a lot of vids on the topic, i would look up "hip release kelly starrett" on youtube. But i think its important to try to identify where exactly the problem is coming from. But if you cant, just following along with some of his hip release and mobility vids might help

One concept he teaches is "upstream, downstream". If the difficulty is with your hip, you could try rolling your core+back (upstream) and your quads,groin,hams (downstream). So basically the muscles surrounding the problem area even if they are not directly connected to the problem area. But if thats too much massage to do, i would just focus on the muscles that are in the same plane as the problem area. So for example if the problem is with your hip flexor it might make more sense to roll quads, abs, tfl because they are all on the front side of the body. But if the problem is around the glutes it might make more sense to roll part of the back, QL, hamstrings and outer glutes since they are closer to the back of the body.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on December 02, 2021, 11:44:20 am
the TFL runs from the hip bone, side pocket area down to the IT band, it pulls on it

You can release it by pressing a massage ball against that area while standing against a wall, it should hurt if it's tight.
Run the ball from hip down to IT band.
And then lie on the ball when you want more pressure
Mine took 2 weeks everyday for a few minutes, before it stopped hurting....

(https://images.squarespace-cdn.com/content/v1/5a469eec8c56a83d2fcb5e11/1583800230711-XYGMITOJRSYLTYW5YA2N/TFL.PNG?format=500w)
(https://www.southgatephysio.co.uk/wp-content/uploads/bfi_thumb/understanding-tfl-injury-33n9fajsksp3m7quqbkm4q.jpg)

There are several ways to stretch the TFL, as it has many functions
pull the thigh forward as a hip flexor, outwards and rotate the leg inward
So a full stretch is by doing the opposite of all the above at the same time

Leaning against a wall, bench, railing, or similar, lunge and pull the leg, straight behind you like a hip flexor stretch, but pulled towards the opposite side, with feet rotated outwards, while leaning your torso to the opposite side as well

Like this but keep feet pointed down to the floor and rotate outwards, and leg goes diagonally behind you
Not unlike a penultimate leg push in a running jump

(https://learnmuscles.com/wp-content/uploads/2017/10/Tensor-fasciae-latae-stretch-966x1024.jpg)
(https://thebodyseries.com/wp-content/uploads/2011/11/tfl2-300x207.png)

another, but I prefer to use the top leg's foot to press down against the side of the bottom leg
(http://reachphysio.com/wp-content/uploads/2010/10/Karen-Stretch-TFL.png)

also that Yoga sit where you place the legs ontop each other when cross legged
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 03, 2021, 09:42:57 am
I have seen kelly starret's videos and incorporate some squat stretches for the hip before workout as a warm up, got a few tips about hip distraction with bands but every time I squat deep the pain keeps coming back, this is when the hip crease is in line with the thighs and below. Half squats not so much.

The pain I have is the illiopsoas, when you sit down and put your finger on your right hips and lift your knee up the one that sticks out the most is the not the one that is sore which runs down the middle of your quads, but to the left of it, there is another muscle which also contracts and it's in that area.

I will try the downstream and upstream foam rolling and also release and stretch the TFL and see how that goes.

Thanks guys 

Edit: Also this is not a problem doing box squats. there is no pain in my hips, maybe the depth my body is used to is near the half way point a little below, parallel is not possible for my body structure especially I have longer legs than my torso.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 05, 2021, 12:54:25 pm
Date: 05/12/2021
Soreness: none

BW: thursday I checked it was 72.4kg but the scale at home is showing 70kg.

Condition: It was raining mist and I woke up at 10am, had to run some errands at home till 12:10 pm and then left for the gym, which takes 20 mins and cramp in 30 min speed session as gym closes at 1pm. Took my spikes as it was going to be slippery.

Warm up
   quick warm up
      - leg kicks hamstring stretch
      - walking quad stretch
      - hip stretch lunge position

   quick sprint drills
      - a walk x 10m
      - a skip x 10m
      - a run x 30m - could feel it in my achillies as I was doing the drills in spikes

   3 x sprint starts 10m

Workout
   2 x 30m sled sprints

   2 x 30m unloaded sprints

Cool down
   stretch

Comment
It was a good quick compact session, the runs felt good and the form felt like it was coming along but can only really tell if recorded. But I managed to do a good amount within 30 mins including quick warm up.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 08, 2021, 03:09:16 pm
Date: 07/12/2021
Soreness: hips, hamstring

Injury/ sprain: right lower hamstring

Condition: Wet and cold outside so skipped light runs.

Warm up
   mobility and activation stretches

Workout
   front squats (supposed to do box squats but all used up) a little lower than half
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - comfortably easy
      Note: I tried lower but hip didn't like it so upped the depth, prob body only able to squat at certain depth.

   Above contrasted with counter movement jump holding 10kg plate x 5

   single leg RDL rear leg on the floor behind
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 3 - 4 @100kg  :personal-record: but sprained right hamstring
      stopped doing these

   above contrasted with single leg box jumps at below knee height holding 5kg dumbbell in each hand x 3 - 5 and 2 reps with weight as straight leg as possible on landing.

   over head press
      - 1 x 3 @20kg
      - 2 x 5 @40kg - managed 4 reps with last rep tiny knee bend and push

   overhead cable reverse crunches
      - 1 x 5 @25kg
      - 1 x 15 @60kg

   hanging leg raises with 5kg dumbbell between feet
      - 1 x 10

Cool down
   stretch   

Comment
Good session, might def add front squat now, could feel it a lot in my core and then the hamstring sprain, not that serious as the injured area is feeling emphasized but not a lot of pain. Hopefully should be recovered before the run if not then will recover till next week.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 09, 2021, 04:10:17 pm
Date: 09/12/2021
Soreness: hamstring a little

Condition: raining, hamstring feeling a little better but you can feel the injured part when walking and when sitting on your calves it's like a lump in the way.

Warm up
   activation and mobility stretches#

   light sprints - started from light and gradually up the intensity aiming to avoid aggravating the injury, after the run I could feel it in my injured hamstring but minimal pain.

Workout
   step ups
      - 1 x 3 @20kg each leg
      - 3 x 5 @60kg each leg

   contrasted by feet strike down to a low box and jump onto a higher box using that momentum and landing on the same leg x 5 each leg

   contrasted by sprint starts 1 leg for each leg inside gym, too cold and wet outside.

   hamstring leg curls
      - 3 x 5 @15kg
      - 1 x 0 @20kg
      Note: 20kg was too much for my injured hamstring but 15kg was not a lot of stress on the injured part and majority of the work done by the bicep femoris, but the injured part of the hamstring is used to initiate the movement and bicep does the rest so not bad.

   no contrast work so did isometric single leg hip thrusts each leg shoulder on bench
      - 3 x 10 second hold each leg fully extended hip top position @bw

   seated overhead press with dumbbell
      - 1 x 5 @8kg dumbbell in each hand
      - 3 x 5 @15kg dumbbell in each hand

   cable pulley reverse crunch kneeling
      - 1 x 5 @30kg
      - 2 x 15 @60kg

   leg raise holds with 5kg plate on leg and holding 10kg plate above lying down
      - 1 x 25 seconds

   side bends
      - 1 x 10 each side @20kg dumbbell

Cool down
   stretch

Comment
Ok session, hamstring felt little pain 2/10 and avoided anything that would cause it pain throughout the exercise rom. sprints felt ok ensured not to go too forceful to aggregate my injury.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 12, 2021, 07:39:44 pm
Date: 13/12/2021
Soreness: big toe first knuckle (a oil fill 5 fin radiator fell on my large toe on the knuckle, so running was a little sore 3/10)

Condition: wet and a little cold, didn't bring spikes as wasn't going full effort due to little hamstring sprain.

Warm up
   dynamic mobility

Workout
   several sprint starts 10 to 20m

   30m sprints

Cool down
   stretch

Comment
It was a good session, the hamstring didn't bother me during the runs even when I upped the intensity but around 80% maximum as it was slippery. Then practiced some power snatch. What I thought about power snatch was all wrong, I thought it was a major hip driven movement but it's actually a quad driven movement. Was watching oleksi torrokhti videos.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 14, 2021, 06:10:53 pm
Date: 14/12/2021
Soreness: hips, hamstring (not injured point)

Condition: It was an ok day, track was wet but got some good sprint starts. Hamstring sprain has healed up nicely, lucky it was a minor sprain.

Warm up
   activation and mobility stretches

   light sprint starts (felt good)

Workout
   box squats (low box near parallel but a little above)
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 2 @100kg (was planning 120kg but based on this being a little difficult went with 110kg)
      - 3 x 4,5,5 (last set was difficult, the more difficult it was the more i had to breath in and contract my abs to get it. Good thing I didn't do 120kg)

   Above was contrasted with sitting box jumps (sit on edge of bench with box in front and I just jump up and on to the box, which the height of the box was around 35")
      - 3 x 3 reps on 35" box and then 2 reps on 30" box, basically removing a rubber 25kg plate from the 30" box)

   RDL - test my hamstring out and no pain at the injured point just the soreness of the bicep head from the lifting
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 3 x 5 @100kg

   Above contrasted with 3 reps of broad jumps and also after last set I was just playing around with the bar on practicing the snatch, the bar to hip and torso angle and stuff.

   Bent over barbell rows
      - 1 x 5 @20kg
      - 3 x 5 @50kg

   ab work
      - 1 x 15 @65kg cable pulley reverse crunch kneeling
      - 1 x 10 hanging leg raises with 15kg dumbbell between leg
      - 1 x 10 each side side bends, 20kg dumbbell in one hand
      - 1 x 25 each side russian twist
      - 1 x 25 seconds lying isometric leg raise holds with 5kg plate on my leg and holding 5kg plate to stop me from tilting forward and keep me down

cool down
   stretch

comment
Nice tiring workout, the box squats was good, it doesn't stress the hips even though when the box is low as I relax my hips as with squats the hips are constant under tension. RDL did light to test the hamstring and it was good.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 19, 2021, 11:21:05 am
Date: 19/12/2021
Soreness: none much
BW: 71.5kg

Condition: Surprise surprise, the track is wet and slippery so bought in my spikes, it was a strange condition, foggy and a little cold so wasn't feeling 100% in terms of explosiveness. Not a lot of time as gym closes early on sundays.

Warm up
   ankle mobility
   dynamic stretchess
   hip stretch

   sprint drills
   sprint start warm up

Workout
   sled drags
      - 3 x 10m drags @35kg contrasted with unloaded 10m sprints
      - 1 x 30m sled drags @15kg contrasted with unloaded 30m sprints

Cool down
   stretch

Comment
Alright session, not feeling explosive in my sprints but technique wise it was alright.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 21, 2021, 03:56:26 pm
Date: 21/12/2021
Soreness: glutes
BW: 72.1kg

Condition: It's a christmas week so gym closes early and I took leave from work so I got to gym early, then there were some workers and then after track club all over the gym under squat rack, power lifting platform doing core work and only had 1 hour, so not a lot of space nor time to do work.

Warm up
   mobility and activation static stretches

   light sprint starts - slightly slippery so not full effort

Workout
   power snatch practice - hardest part is from knees to overhead the hip contact part, but practice is slowly reaping benefit.

   was going to do hamstring work but did something else

   single leg box squat off bench holding a dumbbell
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @25kg dumbbell contrasted with a explosive step ups x 3 reps

   track people left so could do some front squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @120kg - strangely comfortably easy but painful on the wrist ofc

   contrasted with cmj holding 10kg plate.

   single leg RDL cautiously
      - 1 x 3 @20kg
      - 2 x 5 each leg @60kg - was just tickling the injured spot

   contrasted above with single leg box jumps

   dumbbell shoulder press
      - 1 x 1 @20kg dumbbell in each hand too difficult
      - 1 x 3 @17.5kg dumbbell in each hand - shoulders a little weak

   caterpillar crunches - something I made up where I do crunches lifting my upper back of the floor and same time i'm doing reverse crunch by lifting my lower back of the floor bringing knees to my chest to work upper and lower abs.
      - 1 x 25

   side bends
      - 1 x 10 each side @20kg dumbbell in one hand

Cool down
   stretch

Comment
It was an alright session based on the circumstances.   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 23, 2021, 09:08:12 am
Session cancelled had a slight sore throat yesterday which turned into a core and chest pain this morning and feeling a little drained. Throat still sore.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 30, 2021, 09:54:16 am
Date: 30/12/2021
Soreness: quads
BW: 71.5kg

Condition: Wet day and gym crowded again due to early closure of track and gym and it won't be open over the weekends which is a speed session for track club. 1 Hour in total left.

Warm up
   mobility and activation stretch drills

   sprint starts - 2 x 10, 4 x 30m - light due to it being slippery

Workout
   Reverse Lunges
      - 1 x 5 each leg @8kg each hand
      - 2 x 5 each leg @30kg each hand - careful due to slippery shoes on wooden floor as rest of gym occupied, but it was comfortable

   contrasted above with jumping switching lunges
      - 2 x 3 each leg @8kg dumbbell in each hand

   Power snatch practice
      - hip contact barbell drills
      - hip contact leading to barbell row
      - shouldn't add weights as i'm mid practicing technique, difficult part is hip contact to jumping as i need some concentration from a slight knee bend to a jump on hip contact but it's coming along nicely
      - muscle snatch empty barbell x 5

   caterpillar crunch - crunch elbow to knee lifting lower back and upper back from floor really burns x 20 reps

   side bends with 20kg dumbbell x 10 each side, 20kg dumbbell in one hand

Cool down
   stretch

Comment
A good session, got some runs in as gym was closed over weekend.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2022, 06:11:34 pm
Date: 06/01/2021
Soreness: left hips a little
BW: 71.8kg

Condition: Still recovering from a cold, chest infection always lingers longer than the actual cold or flu. But was feeling a little better but did light session.

Warm up
   activation and mobility stretches

   very cold and raining outside so no sprint starts

Workout
   front squats
      - 1 x 4 @20kg
      - 1 x 4 @60kg
      - 3 x 5 @100kg

   contrasted with counter movement jumps holding 10kg plate x 3 reps and then unloaded jumps

   platform occupied so did cable hamstring leg curls
      - 3 x 7

   contrasted with dumbbell power snatch 22.5kg x 3 reps

   power snatch practice
      - bar to hip contact
      - bar to hip to chest raise
      - knees to hip to chest raise - a little tricky, need some practice

   barbell overhead press
      - 3 x 5 @35kg

   contrasted with split jerk 30kg x 3 reps

   no ab work as it will irritate the chest infection

cool down
   stretch

Comment
Alright session, decided to keep it light.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 09, 2022, 10:20:55 am
Date: 09/01/2022
Soreness: quads a little that stands out

BW: 71.8kg

Condition: It was sunny outside and looked dry based on drying pavement and got flats and upon arriving roads were still wet and track was still wet and holding moisture. sub ME sprints and recording it to see if sleds have helped.

Warm up
   ankle rotation
   hamstring leg kicks
   quad stretch walks
   glute bridge
   abductor side to side stretch
   kettlebell lifts with feet for hip stretch
   back stretch

   sprint drills
   sprint starts practice - 10m, 20m

Workout
   2 x 20m sprints

   2 x 30m sprints

   1 x 60m sprints

Cool down
   stretch

Comment
Recorded the runs to get 20m splits for 20m runs, 30m runs and 60m runs for last leg get a good understanding of what my 20m splits are. Couldn't do max effort as it was wet and had to run into wind as running other way requires starting from the finish line and the track texture is smooth making it more slippery.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 11, 2022, 05:09:11 pm
Date: 11/01/2022
Soreness: inner ab muscle, they seem to take the pain instead of my lower back like deep core

BW: 72.3kg

Condition: Raining and cold day an average day in England. No chance of any running.

Warm up
   ankle mobility
   calf ankle stretch
   hamstring stretch seated
   quad couch stretch
   adductor stretch seated legs wide and leaning forward
   glute bridge
   hip flexor knee lift with kettle bell on feet dorsiflexed
   back stretch lying on floor on back window wipers

Workout
   Front squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 1 @140kg - This was slightly heavy but failed because barbell rolled onto my hands and I just had to drop the weight on the pins, painful on my wrist. I could squat it but its a dangerous game of keeping torso upright else barbell rolls on to my fingers and towards my hand.
      - 3 x 5 @120kg - comfortably easy - just need to concentrate on torso angle else sore wrist

   contrast with just a single ME standing jump as time was running out

   RDL
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 3 @110kg
      - 2 x 5 @130kg - first set was comfortable but second set a little difficult but hard for grips.
     - 1 x 5 @110kg

   Overhead press
      - 1 x 5 @20kg
      - 2 x 5, 10 @ 30kg

Cool down
   stretch

Comment
Alright session, had to buy some supplies from hardware store for fixing up shelves so time went by due to that. But got some good compound lifts in.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 16, 2022, 12:50:59 pm
Date: 16/01/2022
Soreness: none that sticks out

BW: 72.3kg

Condition: Wet track but it was sunny and light breeze but a little cold. Gym closing early so had 1 hour.

Warm up
   activation and mobility dynamic stretch

   sprint drills

   acceleration practice

Workout
   5 x 20m sprints

   Ab work
      - crunches
      - iso leg raises lying
      - side bends

Cool down
   stretch

Comment
I brought spikes to record my run again and implement some tips given to me, one major tip being my shin angle, as when I bring hips high my shin angle become too vertical so I have to lower my hips to get a good shin angle. The start felt a little off balance as new to this style but got a little used to it after 3 runs. My other problem also is my weakness in the deep squats due to hip straining every time I do it and therefore I am not developing force at closed knee angles.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 18, 2022, 04:00:08 pm
Date: 18/01/2022
Soreness: right hips a little

BW: 72.8kg

Condition: Cold outside and inside the gym, track a little slippery but got some practice starts in.

Warm up
   mobility and activation stretches

   sprint starts - with low shin angle, I feel off balance a little and therefore don't think I can output max power from that position. After some practice maybe

Workout
   Front squats
      - 1 x 5 @20kg
      - 1 x 5 @80kg
      - 3 x 5 @120kg - front squats are tricky in getting bar placement right as it can ruin the entire movement, going off balance and making it harder than it should be

   Leg press - was thinking maybe if deep squats hurt my hips, I could try deep leg press, which didn't bother my hips even at 120kg. Only did 1 set. Might have to do Bulgarian split squats but have the front leg elevated probably.

   Front squats contrasted with counter movement jumps with 10kg plate.

   Hamstring curls on cable machine - train hamstring isolated
      - 1 x 5 @10kg
      - 3 x 5 @20kg each leg - difficult

   Contrasted with kettlebell swings 16kg

   Overheard press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - last 3 reps using legs as difficult

Cool down
   stretch

Comment
Need to practice the new sprint start with low shin angle, I always thought bring hips high but causes a high shin angle so need to control that. Back to band resistance sprint starts to help with this.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 20, 2022, 04:13:31 pm
Date: 20/01/2022
Soreness: glutes, hamstring and quads were sore

BW: 72.6kg

Condition: It was really cold but the track was dry and not slippery so I could get a more effective sprint starts.

Warm up
   mobility and activation stretches

   warm up sprints with sprint drills, light, before. Felt good and more comfortable with the new sprint stance. But felt good.

Workout
   Reverse High Step ups (where knees is higher than belly button) Start on top and slowly lower down and touch the floor on tip toes, to avoid assistance, and go back up
      - 1 x 4 each leg @bw
      - 3 x 5 each leg @15kg dumbbells in each hand
      Note: Feels quite high that you cannot use any other muscles to assist you going up, almost to a point where you feel mechanically unable to get up, especially when you have dumbbells in your hand, but my lower leg muscles were burning, like they have never been worked like this before. Glutes, hamstring, quads and calves when shooting up from the tip toes, but will use this for a while to help develop strength from a close knee angle.

   Contrasted above with single leg box jumps x 3 each leg

   hamstring work a little unsure of what to do, so just did leaning leg curls with cable machine
      - 3 x 5 @15kg

   not much contrasted work

   Overhead press
      - 2 x 5 @40kg - first set comfortable 4 reps and last push for last rep, 2nd set 3 reps just managed and remaining 2 using slight legs.

   side bends 1 x 10 each side holding 20kg dumbbell in one hand for each side

   reverse crunch using cable 1 x 20

   hanging leg raises using 8kg dumbbell between leg

Cool down
   stretch

Comment
Step ups targeted the muscles I usually work out, but because it's at closed knee angles, they felt like they never been worked before. Dumbbell helps for balance especially when step is high. Sprint start felt good. the home resistance band starts are helping, which I do on off days.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 21, 2022, 04:22:03 pm
Yesterdays workout must have really hit a weakly trained muscle that I have major dom's now, quads, adductor, glutes, hamstring. point where hamstring meets glutes.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 25, 2022, 05:59:07 pm
Date: 25/01/2022
Soreness: hamstring and glutes

BW: 72.5kg before it was 74.5 for some reason.

Condition: Really cold outside, but good grip on the track.

Warm up
   mobility and activation stretches

Workout
   couple of sprint starts - trying to get the shin angle right and extending the hips by pushing hips forward and keeping feet low on the start. But forgot about cue to drive back down, I just left it automatic mode.

   high step downs
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 3 x 5 each leg @15kg

   contrasted above with feet drive down with cable machine x 3 each leg @30kg

   single leg RDL for hamstring bicep and glutes, back leg far back on toes
      - 1 x 3 @20kg
      - 3 x 5 @60kg

   contrasted with 2nd pull of snatch same weight, heavy but important thing was just the hip extension under tension whether I can get the bar up high enough or not, isn't important x 3

   overhead press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch

Comment
shin angle seems better, practicing at home and on the track, drag front and back toes, will open the driving knee a bit more so it can drive down and back rather than just straight back. step downs went well, have to lift dumbbell when lowering as box gets in the way as I lean forward to keep weight over legs.

     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 02, 2022, 12:21:37 pm
Date: 01/02/2022
Soreness: hamstring, quads

BW: 73.5kg

Condition: Surprisingly it was nice outside, comfortable night temperature with little breeze.

Warm up
   mobility and activation stretches

Workout
   sprint starts 10m and 20m - practice technique x 5

   feeling hot, flustered and the blocked nose making breathing difficult was not helpful so took time to recover before I could do the box step downs

   high box step down and step ups
      - 1 x 3 @bw
      - 3 x 4 each leg @17.5kg each hand - new to weight

   contrasted with RLE SL Drop Squats x 3 each leg - where you drop into a squat position, 1/2 squat or a little lower than as fast as possible propel yourself up, mistakenly called it counter movement jump but it was this. This time single leg with rear leg elevated.

   single leg RDL
      - 1 x 3 @40kg
      - 3 x 5 each leg @80kg

   contrasted with high single leg box jumps x 3 but due to time running out last set it was low box but a straight leg minimal knee bend single leg box jumps.

Cool down
   stretch
 
Comment
After the run and coming into the gym to do my strength training, I had to take a lot of time to recover, feeling hot, flustered. So even though I got to the gym earlier than normal, this caused delay and finished without any upper body work.

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 06, 2022, 03:59:08 pm
Date: 03/02/2022
Soreness:  :raging:   :ffffffuuuuuu:  My Quads were sooo sore just from the running, I felt a little sick. The pain is deep quad muscle so approaching faint levels but manage to do what I could with the workout. The pain stayed for a day and then subsided but not gone but waiting till it is reignited.

Condition: Finished work a little late as I had to go on site and came back with only 30 to 45 mins to work, so I thought run, then step ups as that targets all muscles in the lower body.

Warm up
   mobility and activation stretches

Workout
   Sprint starts for 10 and 20m working on technique

   Step down and up
      - 3 x 3 each leg @17.5kg - leg was shaking so had to put some attention to slow and concentrate to keep muscle concentrated not allowing it to shake upon relaxation.

Cool down
   stretch
   
Comment
Maybe from the time spent standing at work, an hour or 2 straight may have had this effect on my runs, but quad so painful I was sweating. So quad work was hard. But got home and applied heat cream.

----------------------------------------------------------------------------------

Date: 06/02/2022
Soreness: quad pains started showing up again but minimized it by reducing effort.

Condition: Wet track and slippery so bought spikes but couldn't use it as applying some effort into my runs was riling up the quad pains, it reached pains of around 5/10 at a comfortable relaxed intensity. It was a basic technique work. working on implementing 3 toe drags in my sprints which I also practice at home, helps with quick steps.

Warm up
   mobility and activation dynamic stretches

Workout
   3 x standing sprint starts for 1 step drag
   3 x standing sprint starts for 2 step drag
   2 x standing sprint starts for 3 step drags

   2 x low intensity sprint starts 3 point for 3 drags 10m

   3 x 3 point start 1 step drag
   3 x 3 point start 2 step drag
   3 x 3 point start 3 step drag

   was wearing a big jumper as it was a little cold and windy and low intensity starts so I don't slip, but it went well, stride length measured using cone and number of steps.
   
   Step 1 from start line: 88cm
   Step 2 from start line: 1.18m
   Step 3 from start line: 1.48m

Cool down
   stretch

Comment
Nice to work on some new technique and seeing it work as I up the intensity, as new things feel awkward but practicing it at home with resistance bands helps. Then I can properly do an effective sled drag with better shin angles. Quad pain was aggravated but not a lot as I didn't put max effort just a comfortable amount.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 08, 2022, 03:44:33 pm
Date: 08/02/2022
Soreness: quads a little

BW: 72.5kg

Condition: Nice cool evening. Not getting used to coming from work to gym early, always coming late that I have 45 mins, 15 mins warm up, leaving 30 mins. I messed up with the sprint starts, I try do 3 toe drag drills, but this time I wasn't able to do it properly knee kept opening up that on the last stride my knees were almost fully extended. So most of my time was spend being frustrated, fixing, waiting for other runners pass and keep trying and keep failing and only when finished I realized I was focussing on the toes rather than the knee, so more practice at home should do. When I decided to stop not getting anywhere I was left with 15 mins of gym lol.

Warm up
   mobility and activation stretches

   sprint starts a lot of practice and failing

Workout
   high box step down and step up
      - 1 x 7 @15kg dumbbell in each hand
      - 1 x 5 speed step downs and up same weight
      - 1 x 5 each leg explosive to little jump at top with 8kg dumbbell

Cool down (lol) that's what 15 mins gets you plus 5 mins over
    stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 10, 2022, 04:08:41 pm
Date: 10/02/2022
Soreness: shins side, quads

BW: 71.9kg

Summary: It was cold, track was dry for running. The sprint starts better than before but still bad technique, I can do it well when using a resistance band, but without band my form just breaks. Might need to use sled straight away to try a different method. Also I may try just dragging first step, second is already natural and third would be low as well but starting to get a little higher but not that much different from toe drags. So will try both and just see what I find out. Had enough time to do more than one gym workout.

Warm up
   activation and mobility stretches

Workout
   sprint starts 10 and 20m - still can't keep my knee angle closed.

   high box step down step up
      - 1 x 3 each leg @bw - help clear out any tightness of the hips and the knee
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 3 x 4 each leg @17.5kg dumbbell in each hand

   above contrasted with single leg drop jump onto another box x 3 each leg, right leg was stronger and could plant it and stabilize landing on one leg, but left leg, weaker, can jump off it on landing but was not confident in landing it so landed double leg.

   leg curls single leg
      - 1 x 3 @10kg
      - 2 x 5 @20kg each leg

   overhead press
      - 1 x 5 @20kg empty bar
      - 1 x 5 @40kg without leg assistance so was good

Cool down
   stretches

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 14, 2022, 02:06:10 pm
Date: 14/02/2022
Soreness: none, maybe shins slightly

Condition: It was nice and dry, but cold and very windy. Then it started raining towards the end. The frustrating thing is that I wanted to record my sprint starts with dragging 3 steps compared to first drag and other naturally see how they compare, is the third step low enough that I can ignore dragging it. Well that failed because the wind kept blowing my camera down, I managed recording my 3 starts for 3 toe drags but when I started the second cue, camera gets blown every time I run until I kept it firm and when I tried again it had already started raining and the track became slippery and my run failed as my feet slipped on the start.

Warm up
   same

Workout
   3 x 3 toe drag sprints

   3 x 1 toe drag others naturally low hopefully

Cool Down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 14, 2022, 07:14:24 pm
Will be going to Belgrade next week till April for work purpose. First time travelling on my own abroad so should be interesting and an exciting adventure. Cold af probably.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 26, 2022, 06:02:28 am
Belgrade Trip Update:

Flight wasn't that long, stopped in Frankfurt, but at belgrade airport at the border control some delay in getting passed because of reason of visit and maybe appearance as I have a beard and not very common to see asians let alone with beard here, I have not seen any Asians here except for one restaurant. It's been 3 days and am starting to get used to hotel life, walked around town for couple hours looking for some good restaurants or take-aways as I am used to cooking my own food (preferred) when living alone but when on business trips you are placed in hotel and I never eat outside food (fast foods, restaurants, etc) so it's getting used to eating outside food.

They have a gym at the hotel which is good, but you need sneakers, which luckily I packed my running shoes. They don't want outside walking shoes in there.

Found one good restaurant to take away, they make different parathas, other restaurant like middle eastern are too far or are closed and under renovation.

Some racial profiling by the cops here, who I encountered a group, but I just tell them where I am from and why I am here they then walk away, they have some basic level of english but probably don't want to go into a deep conversation in English.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 01, 2022, 05:01:37 pm
Date: 01/03/2022

Soreness: right hip sore when slight extension of the hips but left is fine.

Condition: first proper workout in Belgrade Hotel, gym is good for a hotel gym and also has one equipment we don't have much in the UK, 45 degree back extension machine.

Warm up
   Activation and mobility stretches

  Light sprint starts in my room, 5 to 7m line of space to use.

Workout
   Front elevated Bulgarian deep split squats using Smith machine
      - 1 x 3 @empty
      - 3 x 3 @40kg plus bar of Smith machine, which is not 0kg,prob 20kg

   Contrasted with rear foot elevated single leg squat jumps bringing knee to chest and straight for each reps.

   Back extension 45 single leg
      - 1 x 5 @bw each leg
      - 3 x 5 @30kg dumbbell near chest

   Contrasted with broad jumps x 3

   Seated dumbbell shoulder press
      - 2 x 5 @16kg dumbbell

   An work upper and lower and aidr

Cool down
   Stretch

Comment
Happy about getting some workout abroad. Like the back extension. Hip pain when extended but no pain during the exercise. Then had chicken from rottiserie and rice with vegetables and pita naan.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 10, 2022, 04:40:53 pm
No workout this week, feet has swollen up and is sore near area of athletes foot (last two toes of my right foot) . Don't know why it swole up. When it started swelling and red I tried icing it but that didn't help, swollen area was stining and it just inflated after. Follow up Dr visit Saturday, first visit not much. Gave anti biotic and accompanying medicine, ibuprofen, alcohol to wash Bandage. Saw Dr yesterday morning.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on March 11, 2022, 01:50:06 am
might be gout
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 11, 2022, 06:58:12 am
might be gout

Not sure it's gout. I have a feeling it may be water retention from icing the small swelling. But that opinion of icing causing back flow of liquid in the lymphatic system but there is divided opinion I also read it can help with reducing swelling.

But I think gout affects joints, progressing joint to joint then both legs, my pain is top of foot between last to toes and swelling and pain is up the area to mid foot.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on March 12, 2022, 02:35:03 am
Could still be gout, do a blood test and see what your uric acid levels are at
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 12, 2022, 06:16:00 am
Dr has prescribed antibiotics and will get blood test Monday. Lucky I live in a hotel as I have to keep going back to Dr at 8 to 9pm for second dose of antibiotics. 12 hr between.

I have abscess near infection point where athletes foot is. Medical cover and insurance is such a fuss overseas, def appreciate NHS UK system.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 14, 2022, 02:04:39 pm
The blood test report was normal, uric acid was normal around of 219.

But there has been an improvement in the CRP value of 20.1 mg/L.

Antibiotics taking effect and abscess has shrunk, 2 more days and we'll see. Walking much better and less painful.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 20, 2022, 08:01:45 am
Antibiotics took its effect, see the point of infection, top of my lower feet near the little toes maybe when my foot rubs against the carpet, skin doesn't take too kind with carpet and rashes up but this was another level. Lots of lose skin near the toes and now applying spray to repair loss of skin in that area.

Also yesterday, since I am in Belgrade I got opportunity to attend the day 2 afternoon session of 60m final of Belgrade indoor athletics 2022, first major champs attended in person.seats were sold out, managed to get back seat and view was still good.

(https://i.imgur.com/MHeGv0D_d.webp?maxwidth=640&shape=thumb&fidelity=medium)

(https://i.imgur.com/cDn5NMy_d.webp?maxwidth=640&shape=thumb&fidelity=medium)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 23, 2022, 06:43:35 pm
Yesterday was back in the gym, today sore and fatigued muscles (gluteus, hamstring, quads)

Warm up
   General activation and mobility stretches

Workout
   Elevated front leg Bulgarian split squats Smith machine
      - 1 x 3 each leg @empty
      - 3 x 5 each leg @40kg weights added to bar

   Single leg 45 degree back extension
      - 1 x 5 @bw each leg
      - 1 x 5 @14kg dumbbell each leg
      - 3 x 5 @30kg dumbbell each leg

   Seated overhead press Smith machine
      - 1 x 5 @empty bar
      - 2 x 5 @20kg weight added

   Side planks for love handles that don't seem to want to go away. 30 seconds each side

Cool down
   Stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 25, 2022, 01:27:50 pm
Date: 24/03/2022
Soreness: DOMS from Tuesday felt yesterday

Condition: legs were sore and thought of making today an explosive version of the Tuesday workout.

Warm up
   General warm up

Workout
   Explosive front leg elevated ME Bulgarian split squatj umps
      - 3 x 5 each leg @40kg total weights a on bar

Explosive single leg back extension overhead kettlebell Swings
      - 2 x 7 each leg @ 12lg kettlebell

Dumbbell overhead press
      - 1 x 9

Core work i.e side planks
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 27, 2022, 11:21:37 am
Still no track access so make do with my hotel room, has a clear 5 to 7 meters of space to practice sprint starts, technique and drills. Discover new drills to help with starts possibly.

Sprint start walks with toe drags for each step low effort
Sprint start skips with toe drags for each step low effort
Sprint start runs (first attempt) with toe drags for each step low effort

Sprint starts relaxed 50% effort to 2 to 3 steps

Practice practice and practice

Also some broad jumps
Snatch jumps - was wondering what's the point of power snatch complex technique for quick power development rather than an explosive deadlift jump lifting bar to overhead or clean without complicated hip contact.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 28, 2022, 05:07:41 pm
Have moved to Pristina, Kosovo the next point of work in this trip and final trip as my length of stay is till April.

Hotel a little less modern and less spacious for sprint starts and gym is mainly treadmill cardio and pulley machine.

But they have a swimming pool, which I can probably think of some hydro workout.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 30, 2022, 02:39:56 pm
Pool workout for sprinting power and technique

Location: pristina

Warm up
   Few laps swimming of the pool

Workout
   Knee drives at angle first at neck deep than went to waist deep. x 3 x 15 - 20

   Explosive squat jumps at neck depth pool 3 x 8

   Moderate speed high knee alternate 2 x 30 seconds

   Bounding in water neck deep, little difficult at first then there is the slipping when driving leg down and pushing down and back but only couple times x several times till I was satisfied x 10 - 20 laps possibly didn't count

Leg kicks lying back on edge and legs kicking in front

Cool down
   Shower

Comment
No track and hotel room too small, gym is small and no barbells or heavy weights.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on March 30, 2022, 04:29:19 pm

Also some broad jumps
Snatch jumps - was wondering what's the point of power snatch complex technique for quick power development rather than an explosive deadlift jump lifting bar to overhead or clean without complicated hip contact.

I would think the hang power snatch has the most specificity because it has triple extension just like sprinting and I would think since you have to get the snatch up higher it would be closer to sprinting on the force velocity curve than a clean. I think its arguable though because sprinting has pretty different mechanics: its only 1 leg at a time and the force generated isnt just up and its done with lots of momentum.

I have heard some coaches think the oly lifts are too complex for sport training and too much time goes into mastering technique that makes them not worth it.
Im sure you could do high pulls or even jump half squats and the carryover to sprinting would be similar. If anyone disagrees feel free to comment.

I did hang power cleans (and a block variant) for probably several years. I think they are ok for sprinting, pretty decent for jumps. Getting to a half decent technique took a while though and this was just the hang version. A few months ago i was messing around with a strapped high pull variation and i thought it was useful to not have to focus on catching but instead focus on generating as much force as possible.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on March 30, 2022, 04:49:43 pm
I looked over the last few pages and I think something you shouldnt forget to do is chest and lat work. You have a lot of shoulder work and thats important as well but if you consider sprint motion the ranges of motion where the most power has to be generated are at the extremes where the arm changes direction (hip pocket and eye socket) and i think the prime movers for changing direction and moving the arm back at that RoM would be done by the lats and the other way would be the chest and shoulders.

If you have a block where you are focusing on power, depth jumps, bounds and hurdle hops might be helpful. Im assuming you are focusing more on strength atm

What helped me a lot personally was a lot of hip flexor training, especially the eccentric. So stuff like deadbugs. And i do leg raises off of a bench to get more RoM (also more specific to sprinting) and focus on controlled eccentric and explosive concentric. Reverse crunches are ok , i like that you can really control the loading, but i think they are less specific with the RoM.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 31, 2022, 01:19:59 pm
I looked over the last few pages and I think something you shouldnt forget to do is chest and lat work. You have a lot of shoulder work and thats important as well but if you consider sprint motion the ranges of motion where the most power has to be generated are at the extremes where the arm changes direction (hip pocket and eye socket) and i think the prime movers for changing direction and moving the arm back at that RoM would be done by the lats and the other way would be the chest and shoulders.

If you have a block where you are focusing on power, depth jumps, bounds and hurdle hops might be helpful. Im assuming you are focusing more on strength atm

What helped me a lot personally was a lot of hip flexor training, especially the eccentric. So stuff like deadbugs. And i do leg raises off of a bench to get more RoM (also more specific to sprinting) and focus on controlled eccentric and explosive concentric. Reverse crunches are ok , i like that you can really control the loading, but i think they are less specific with the RoM.

OK great thanks. My current routine is 2 days strength/explosive training and 1 day speed. 2nd day sometimes is more power and explosive if plan changed due to circumstance at that time.

I really would like to strengthen my hip flexor but are easily strained. But like leg raises off bench.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on April 01, 2022, 11:35:00 pm
https://youtube.com/shorts/kS9d9kUTxjo?feature=share (https://youtube.com/shorts/kS9d9kUTxjo?feature=share)

Here are the leg raises for reference. I try to throw my legs down instead of just lowering them down and then stabilize as well as possible, i hope it has some carryover to sprinting cause i believe it's similar. But then pause so im not using stretch reflex to lift them back up. I have some ankle weights, holding a dumbbell can work too.

I remember T0ddday said a benchmark hip flexor str level for a good sprinter was being able to rep out decline situps with a 45 behind the head. At the time i could maybe do that with a 10. I repped dec situps out with a 25 behind the head a little while ago. And the way i have been training lately is mostly doing this stuff so thats why i believe this is actually a pretty solid exercise. Tough to know for sure though.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on April 02, 2022, 12:02:21 am
Some more stuff about hip flexors i dug up from the log. If yours get hurt easily i would take it easy and maybe do light, slow ecc might help with rehab.

T0ddday quote
Quote
For decline situps I am talking about the following exercise.  Grab a 45lb barbell.  Hold it behind your back like a backsquat*.  Get in a 45 degree decline bench and keep your abs and back tight and lower controlled till you touch your upper back only to the bench and rise back up to sitting.  Flex hip flexors to bring body up.  Yes it is an ab and hip flexor exercise.  They are a team!  Most people cannot do even one rep.  Almost all good sprinters can bang out 5-10 of these the first time they learn it

LBSS reply
Quote
my n=1 is that heavy weighted decline situps fuck up my back if i do them too frequently or too intensely. much prefer toes-to-bar; ab wheel rollouts also good.

T0ddday reply
Quote
As far as sit-ups terrible for the back - I don't totally agree.  Sure loading with your back on a decline crunch puts a ton of compressive force on your spine, but then again you can keep your spine straight and bend from your hips - especially of the negative.   Sure, you need a strong back, you need strong hip flexors.  This is why I don't favor them as a volume exercise.  Get your volume in with decline leg raises with a dumbbell.   If an athlete is to do 100 reps of abdominals I'll have them do about 10-20 reps of heavy decline sit-ups or negative holds, then around 50 reps of some leg lift variation, then about 30 reps of some type of static hold or anti extension work...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 04, 2022, 06:55:07 am
Some more stuff about hip flexors i dug up from the log. If yours get hurt easily i would take it easy and maybe do light, slow ecc might help with rehab.

T0ddday quote
Quote
For decline situps I am talking about the following exercise.  Grab a 45lb barbell.  Hold it behind your back like a backsquat*.  Get in a 45 degree decline bench and keep your abs and back tight and lower controlled till you touch your upper back only to the bench and rise back up to sitting.  Flex hip flexors to bring body up.  Yes it is an ab and hip flexor exercise.  They are a team!  Most people cannot do even one rep.  Almost all good sprinters can bang out 5-10 of these the first time they learn it

LBSS reply
Quote
my n=1 is that heavy weighted decline situps fuck up my back if i do them too frequently or too intensely. much prefer toes-to-bar; ab wheel rollouts also good.

T0ddday reply
Quote
As far as sit-ups terrible for the back - I don't totally agree.  Sure loading with your back on a decline crunch puts a ton of compressive force on your spine, but then again you can keep your spine straight and bend from your hips - especially of the negative.   Sure, you need a strong back, you need strong hip flexors.  This is why I don't favor them as a volume exercise.  Get your volume in with decline leg raises with a dumbbell.   If an athlete is to do 100 reps of abdominals I'll have them do about 10-20 reps of heavy decline sit-ups or negative holds, then around 50 reps of some leg lift variation, then about 30 reps of some type of static hold or anti extension work...

I remember doing these and it did hurt my back as well when lowering and if your core is weak it can arch your lower back and loaded can hurt. Like leg raises where you try and keep your lower back in contact. Lower you go more strength needed to keep lower back down. Decline situps is past the lowest point and with weights would need to be careful. So will slowly try this.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 05, 2022, 11:59:22 am
Tried decline sit ups and if aim is hip I think is more risk then reward.

Putting weight behind head rotating shoulders already puts your back at the natural curve and then lowering back even when contracting abs is not enough to counter the weight at that point. Like a see saw.

E.g let's say weight is 5kg and then the weight is multiplied by the distance to the Lower back which is already at a natural curve will put alot of pivotal force on the spine and causing major hyperextension of the back and load.

Very dangerous, not seeing any reward for hip flexor, could be better achieved through other means.

I tried 5kg, as soon as I start lowering contracting the ab, the upper back has no musculature that can support it with the lower back like the abs, my upper body continued lowering while my lower torso was maintaining angle and therefore rounding of the lower back and then I stopped. At 2.5kg I could lower myself but couldn't stop my lower back from curving even then. Even at bw back curves. It's just physiologicaly not possible to prevent lower back curving.

I need to find a way to improve elasticity of hip flexor from a quick snap action from full flexion bringing knees up and then once fully flexed bring back down in a quick motion. Just that conscious effort to do it slows it down a little, else sacrifice rom to get back and that is a fail
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on April 05, 2022, 01:11:30 pm
Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 06, 2022, 05:57:48 am
Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion

My last post was just ranting on how dangerous the actual exercise is, I would never progressively overload it. Not actually aimed at you or toddaayy. I just do not understand how he could do that with 40lb behind his head without curving spine.

But second point you can actually bulk up your hip flexor? With the leg raise of the bench or just normal leg raise. Is it isometric one? Tell me more. Would this mean having more muscle motor units to recruit. I would assume an explosive version could help recruit or activate the type 2 muscle fibres. Fast twitch. Sorry it felt like a personal attack at you, more so towards the exercise trying to break my spine lol.
I think it was that statement about good sprinters should be able to do decent weight making me feel like I must be a poor sprinter if I can't do them.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on April 06, 2022, 12:49:34 pm
Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion

My last post was just ranting on how dangerous the actual exercise is, I would never progressively overload it. Not actually aimed at you or toddaayy. I just do not understand how he could do that with 40lb behind his head without curving spine.

But second point you can actually bulk up your hip flexor? With the leg raise of the bench or just normal leg raise. Is it isometric one? Tell me more. Would this mean having more muscle motor units to recruit. I would assume an explosive version could help recruit or activate the type 2 muscle fibres. Fast twitch. Sorry it felt like a personal attack at you, more so towards the exercise trying to break my spine lol.
I think it was that statement about good sprinters should be able to do decent weight making me feel like I must be a poor sprinter if I can't do them.

Hey it's all good man I'm sorry my post made you feel that way. But don't be discouraged I think this just shows that hip flexors is an area you can improve a lot that I think will have a lot of carryover to sprinting. Tbh as far as T0dddays standards I wouldn't qualify as a good sprinter either even though I have invested a lot of time into it although I have made a lot of progress training hip flexors.

And yes, I think bulking and building skill with hip flexors is important. For some reason for most people it's just an afterthought in training, but I think it's a critical muscle to train because it has to reverse all the force of extension every stride so the leg changes direction. I could be wrong though, maybe something about mechanics makes hip flexors not all that important. I did read a study though of someone who bulked hip flexors too much and it compressed their organs and made their breathing mechanics worse, but I think that is a pretty far extreme.

But I think even with deadbugs and leg raises you are going to run into you spine starting to arch. I think that just means your hip flexors are struggling and trying to change up your form to get better leverage. If you can resist and keep your form from changing, I would keep going, if not probably best to stop. No need to risk injury at any point.

On the raise portion, I would do it explosively if you can. Controlled lowering is a good way to go about it and probably how you should start. The alternate way to do it which I learned from Triphasic Training: I try to accelerate the legs down and try to come to a dead stop in the bottom position, decelerating the legs as fast as I can - To me the lowering part is where the real training benefit is: I think this imitates the sort of quick deceleration at hyperextension you have to do in sprinting. I think because you would be doing the deceleration rapidly it would also train fast twitch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 07, 2022, 12:30:04 pm
Quote
But don't be discouraged I think this just shows that hip flexors is an area you can improve a lot that I think will have a lot of carryover to sprinting.

Def a little curve with deadbugs or leg raises but with the decline situps, the lower part of the torso moves slower until a certain point where the upper torso continues while the lower has stopped and just continues to hyperextend until I injure myself, but I stop when I feel upper torso wants to just break my lower back.

But I am able to lift heavy weights doing knee lifts with weight attached to my feet and standing hip extension where you have cable attached to feet and you keep leg straight and pull weight under you and behind sort of like in sprinting.

But I feel in the decline sit ups it's more of a weakness in core and torso stabilisation as hip flexor only gets involved when your back is off the bench and raising up, that part is not really difficult only the lowering part. Will practice, play around with it safely.

I love the bench leg raises, as the weight is on the legs and hip stabilising it which is more safer than the torso where weight placed on the upper torso, transferring load to the lower back. Maybe add some load to the legs light ofc and just experiment.

But thanks for that, may start implementing them and get them a little swole.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 10, 2022, 01:02:29 pm
Date: 10/04/2022
Soreness: none much just fatigued legs
BW: 68kg - maintaining at around 68kg, which I am happy with meaning I can get the love handles off and been a while since I was under 70kg

Condition: really nice, windy and at some times cold but most of the time it was nice and warm but little windy blowing different directions from time to time.

Warm up
   machine bike for warming up legs
   dynamic stretch
   mobility and activation stretches

(On Track)
   Sprint drills (from walking to running)
   Sprint start bounds (really need to work on these, feel awkward and not really feeling right.
   Sprint starts standing and 3 point to work on technique warm up

Workout
   3 point start 15 to 20m of just keeping heel low, quick first step, etc
   
   Recorded myself running 2 x powerful start, 2 x quick start (drive back was quick and following steps were quick) 2 x first step quick only and then switch to a powerful start while maintaining the speed I am currently at. (going to analyse, which one is better for me, I feel the last one is the correct way and should see it as the better start but was new to that start so may not be efficient straight away but some practice will work, sled runs hopefully after fasting.
   
   step runs to imitate sprint start, fast first quick step and then just quick powerful strikes and just slow powerful drives

   ab work (leg raise shown by FP - but switched it to a stride cycle double leg, instead of dropping legs down, I throw legs down straight, then reverse movement bring knee towards my chest and then straight legs diagonally (start position of the leg raise on bench) then throw down and cycle.

   one arm dumbbell carry walks for oblique work for each side. 30kg

Cool down
   stretch

Comment
Alright session, sprint start bounds dont feel right when trying to imitate low heel recovery and lean, just falls apart sometimes or hard to keep feet dorsiflexed just before strike as it is quickly changing from the drag for plantar and then dorsiflexed just before strike, practice practice and more practice. But am just understanding now the need for a quick first step before sprinting, kind of like get you quickly out of the blocks as powerful as you can before you sprinting and this may help me as I am better standing start then crouch.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 12, 2022, 11:20:54 am
Recorded session.
Felt like I didn't put enough effort into the sprint, don't know why and also I can run comfortably at 70% with alright form but as soon as I have to sprint around 90% I slow down as I seem to run tensed instead of relaxed, which doesn't feel like i'm running tensed but rather forcefully.

Form was alright, some overstrides as I don't sprint through the line but also my 4th, 5th step sometimes overstrides and sometimes doesn't.

first 2 runs aim was run powerfully, second 2 was quick feet after initial quick step down but powerful first knee drive and then 3rd 3 starts was mix of both quick first step down and then powerful drives after.

http://www.youtube.com/watch?v=X0qhKYb8yWo
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on April 13, 2022, 08:11:05 pm
Hey I dunno how helpful this is but Joel Smith of Just Fly sports posts a lot of sprint form criticism on facebook if you follow his page since it seems like that is kind of something you enjoy. He also has a bunch of podcasts on his website with people like Beau Schexnayder and Adarian Barr who know a bunch about sprinting. I used to watch those and read the summaries a lot. Someone you can also check out on youtube that I think is a good sprinting coach is Jonas Dodoo. Hopefully that is useful
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 14, 2022, 04:56:19 am
Hey I dunno how helpful this is but Joel Smith of Just Fly sports posts a lot of sprint form criticism on facebook if you follow his page since it seems like that is kind of something you enjoy. He also has a bunch of podcasts on his website with people like Beau Schexnayder and Adarian Barr who know a bunch about sprinting. I used to watch those and read the summaries a lot. Someone you can also check out on youtube that I think is a good sprinting coach is Jonas Dodoo. Hopefully that is useful

Cool, will check them out.
Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on April 14, 2022, 06:26:32 am
You come up way too fast after the start, thats the thing I notice immediately.
It doesn't look like your pushing much with your legs/hips, and driving behind you off the start position

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 14, 2022, 07:33:18 pm
You come up way too fast after the start, thats the thing I notice immediately.
It doesn't look like your pushing much with your legs/hips, and driving behind you off the start position

I also feel that but am not sure how to fix it. My first 2 steps I push behind but after, my legs just hit down and then slowly in front and slowing me down. This weekend I will be doing sled marches heavy and with resistance bands and then after a month do sled sprints with resistance bands and lighter load 20% bw and hope that will fix it else I am stuck wasting time and not getting much out of it.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on April 15, 2022, 08:59:45 am
I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

http://www.youtube.com/watch?v=bX1APPnPIGo

Quote
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

http://www.youtube.com/watch?v=pVxRFKEGGjc
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 16, 2022, 06:34:11 am
I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

http://www.youtube.com/watch?v=bX1APPnPIGo

Quote
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

http://www.youtube.com/watch?v=pVxRFKEGGjc

I got the owner of that YouTube channel to analyse my form and he also mentioned about leg strength weakness at deep knee angles and that's why started to do high box step ups and now recently cable squats so I can go deep and use assistance to help me get out of the hole if needed and work my way upto 100kg, cable limit. Also protect my hips as deep squats aggregates my hips.

I seen that video and was thinking of doing sled march followed by sled sprints but also practice forcefully coming out low during sprint start practices. I have tried this many times but my body won't allow it. More practice I guess. Possibly to an extent that I will aim for diving into the ground lol and then adjust height lol.

Thanks
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 16, 2022, 11:17:25 am
Speed day

Date: today
Bw: 69.1kg climbing back up

Condition: wow, it was really blazing hot, sun shining really hard, but not too much that I couldn't go outside.

Warm up
   Quick general warm up
   Track warm up

Came late as tomorrow got a funeral to attend to, so shifted speed work to today.

Workout
   Heavy sled pulls - can see benefits of pushing sled like prowler sled but track staff don't let me use any track equipment even though I have gym and track use membership. So used my own waist harness sled.
      - 80kg x 10m - quite comfortable not enough difficulty
      - 120kg x 5m - too difficult my heel collapses
      - 100kg comfortable struggle and no heel collapse just right weight.
      Note: weight too heavy to drive feel back down at end of knee drive aim was just pull. Bu maintained proper form.

    Track closed early due to Easter.

Cool down
   Stretch

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 24, 2022, 12:03:27 pm
Date: 24/04/2022
Soreness: none significant

BW: 68.7kg

Condition: It was hot sunny day with a nice slight cool breeze, which towards the end of the workout, sun was covered by clouds and it was a nice strong cool breeze and a slight warm air. Got to the gym around 11am, had a nice 2 hour session.

Warm up
   a minute or 2 of bicycle
   ankle walks
   ankle hops aim to avoid heel collapse
   ankle mobility stretch
   dynamic followed by static stretches for activation
   Back mobility stretch

Track Warm up
   Arm mobility stretch
   A walks
   A skips
   A skips with double quick switches of the leg
   Quick skip B skips
   ankling small to big
   A runs
   
Workout
   Sprint start practice
   3 tape mark sprint start - will help me emphasize on pushing each steps to increase stride length on each step
   angle sprint starts - so lead with the head and aim to go really low sprint starts and the toe drag actually happens naturally

   Sled walks to skips
      - 3 x 10 - 15m @100kg - the more steps I took at a horizontal angle the more easier it became to transfer to a slow skip tempo

   medicine ball sprint starts - just push a 7kg med ball from 2 point sprint start stance and explode out pushing the ball far as possible. a little awkward at first

   depth reaction horizontal jump to a 2 step bound
      - 12 reps mid shin height box drop off box, land and react and jump forward and land on one leg without reaching too much and jump off that foot and land on my other foot below me.
     
Cool down
   stretch

Comment
Comment will be in the workouts area for now on so I can add notes and comments.
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 27, 2022, 07:41:24 am
Tuesday: strength workout
Wednesday: rest
Thursday: explosive power workout
Friday: rest
Saturday: rest
Sunday: speed, acceleration, plyos (track work)

Also at home when I get chance attach resistance band and practice sprints starts staying low and low heel recovery. Also each gym workout session I get a practice speed session straight after warm up

Date: 26/04/2022
Bw: 68.7kg
Soreness: knee and lowest back slightly and quads

Condition: nice day, finished work and got to the gym 4:45.

Warm up
   Activation and mobility drills
   Sprint starts using tape and staying low

Workout
   Quad strength workout from garage strength the front foot on angle and back on slight elevation. Experimenting. It actually is tough to do with 20kg.
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbell in each hand

   Seated on bench straight leg, single leg raise with kettlebell on feet and hanging off edge of bench
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @8kg kettlebell
      Note: hips a little sore after need to stick to 5

   Single leg hip thrust with dumbbell on hips
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @30kg
      Note: little difficult on optimum dumbbell placement to get good resistance.

   Dumbbell standing shoulder press parallel to arms and perpendicular to arms
      - 1 x 5 @8kg in each arm
      - 2 x 5 (5 reps one variant then 5 other variant) @15kg in each arm

   Decline situps
      - 1 x 5 @bw
      - 2 x 5 @5kg behind head surprisingly back maintained posture, tried 10kg and back gave up, which as soon as I detect that I stop. But 5kg felt good, little pain at the lowest lower back.

   One hand kettlebell carry for oblique work

Cool down
   Stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 30, 2022, 12:04:21 pm
Date: 30/04/2022
Soreness: hip flexor muscle sprained and the entire side of the hip is sore front of hip all the way across the side to the back of the hip rather than one specific point.

BW: 69kg

Condition: Very beautiful day, sunny, slightly hot, some breeze. Injured my hip  :uhhhfacepalm: so 4/10 pain just walking.

Warm up
   dynamic warm for mobility and activation - also added kick back while on all 4's

Track warm up
   drills (a walk, skip, switch skips, ankling slow to fast)

   sprint starts 2 point start aiming to just come out low

   sprint start 3 point start aiming to come out low and BAM! felt a pain on my hip flexor front/side but I can feel it throughout the entire side especially the back/side of the hips.
   Note: I tried again and still pain and the starts are not full effort, just comfortably come out enough speed to maintain form.

Workout
   Sled drags - as the pain occurs when knee is flexed (driving knee forward) and heavy sled drag is force backwards so no pain in doing these.
      - 1 x 10m @40kg - slow warm up
      - 4 x 15m @100kg - at a right angle it feels easier and I can go into a slow jog/ fast walk but just in the middle the sled slows down, so have to regain speed again.
      - 1 x 10m @40kg - comfortable slow 3 point start
      - 1 x 10m sprint start no sled - pain in hip but the start felt good and was able to get some more horizontal force application but pain stops me from going further.

   depth jump to a bound on each step - 1 x 4/5

Cool down
   stretch

Comment
As always, instinctually stretched the hip to try unlock something that is causing pain but didn't work, so just need to let it rest.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2022, 02:56:07 am
At the side of the hips, the stiff muscle the up the side is actually sore to the touch but the pain starts that point and radiates behind and to the front.

Painful to keep neutral torso position as that muscle is stretched, so I have a slight lateral lean to wards the painful side to loosen that muscle.

Heat cream and rest for now.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on May 02, 2022, 05:32:42 am
Might not be a muscle that is hurting but one of the tendons there, like it was for me, either the TFL or glute medius.
Where both connect to the IT band.

Something I have delt with and fixed recently -
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 03, 2022, 08:40:26 am
Walked for a bit yesterday on my outing with my family. That paired with sleep and rest has caused my pain to subside. Can lift knee up with little pain or putting my shoes on. Will rest this whole week.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 07, 2022, 10:27:59 am
I have been doing it all wrong all this time.

I didn't know I had to consciously keep my body low and thought it was automatic.

Now I need to start practicing sprint starts with lower body lean, it feels right and then start propelling myself horizontally.

But hip on the mend causing delay.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 08, 2022, 12:14:27 pm
Back in the gym Thursday minimize hip work and more on just leg work.

Also tried to do natural glute ham raises since a while and did it on a slight incline bench. Can see video. Unassisted but to can see the point where my torso drops and I bend at hip. It is tough to maintain neutral torso.

But slightly happy that I could still do them as much as I did. Next will try flat. Although it took a few attempts due to hamstring cramp for first few attempts when lowering.

https://youtube.com/shorts/v2IESTaLAxY?feature=share

Workout was half or a little higher upto 140kg heavy for sure but moving weight at same speed as 120kg. Prob can do more. But that's not my main focus to improve as I lack Deep knee angle strength.

Light sprint start walk outs only.

Iso rdl where I am pulling bar against immovable weight for 5 seconds.

Hamstring curls bodyweight

Overhead barbell movement lie on bench and hold the z bar In the case in front like bench press and then lower it behind my head as far back and bring back again to train obliques. Tricep and shoulders also got hammered.

Cool down stretch


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 08, 2022, 12:48:12 pm
Date: 08/05/2022
Soreness: none

Bw: 68.3kg

Consition: really shining bright and it was nice hot.
Hips felt better through the light sprint starts.

Warm up
   Dynamic warm up
   Mobility warm up

Track warm up
   Arm mobility skipping vertical and lateral swings
 
   Pogo hops are really good in activating my calves two leg I'm landing with thuds as aim is to hop off and when coming down land on heals and roll onto calves and hop off again but single leg ones felt better and less hard landing.

   A walks

   A skips
   A switch skips
   A multiple switch skips
   B skips switch
   B multiple switch skips
   Ankling
   A runs
   Note: really tiring especially my reduction in breathing due to nose block and ears opening and closing.

   Les spellman website was a godsend, really goes into detail on acceleration, drills so encorporated some of it. Low angle feels good.

Workout
   Heavy sled drags with a light skip first
      - 3 x 100kg drags really set my quads a light.

   Depth jump to bounds
      - I think this is a sneaky in doing bounds I step off box and jump horizontally and land on one leg to push my forward and basically bound to other leg, 2m length of each step.
      - use markers to aim for and landing under me rather than reaching forward. Happy with these.

Cool down
   Stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 13, 2022, 01:07:51 pm
The current workout is working real well in terms of they seem to provide strength in the areas required and then explosive strength session on those areas. But am wondering if I should do leg press on strength day to address the deep knee angle quad strength or just do box squats at parallel, which is tough but also hips take over from the quads so don't get a chance to isolate the quads.

Strength session: some squat variation or box step up and then on explosive session do quick single leg drop BSS jumps where you drop from start position of BSS to the lower position and then immediately explode up, 15kg dumbbell in heavy for this, need that explosive strength in the opposite direction. Then you got the hamstring strength with glute bridge and natural hamstring curls with explosive session being the power cleans or basically explosive deadlift jump and catching the bar under without squatting down and hurting my hips.

That's what happened Thursday.

stand on box with cable attached to feet and do leg cycles for hip training 10kg, don't want to go too heavy and hurt it when doing sprints.

power cleans from the floor

bench press

hanging leg raises couldn't think of good power core workout.

Also track was being used for competition so couldn't do practice runs but did it at the end of the session as competition was over by then but only for 10 mins.
BSS drop jumps upto 15kg dumbbells
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 15, 2022, 08:31:19 pm
It is difficult to keep body low, I tried the kneeling start drill from les spellman on youtube even then I couldn't keep it low, until after sleds I forced my body to remain parallel to start and I actually made it out of the start .. then stumbled. but that is somehow promising. my body fears of falling at that much of a lean before my body made it look like i was low but it was just my head looking down lol. so I did sled kneel starts to get used to going low and next im going to do slow start and hand out hanging to keep it near floor to prevent standing maybe. but I need to practice this low lean before it becomes muscle memory and maybe its not a weak quad, but will still do low box squats.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 17, 2022, 04:32:00 pm
Practicing a lot sprint starts to get a low torso angle, which after a while feels good but as soon as I record it, reality is that my start is still shit.

My problem that I am realizing is that when I come out of the start I start extending the hips and then at the same time bring my knees close to locking and that causes shin angle to raise as the hips and knee extend and align higher than the original shin angle but rather I need to try and keep the shin static and extend the hips and project it forward at the knees and the knees extend automatically as my body travels forward. So now I'm concentrating on extending the hip at the knee instead of extending the knee.

Here is a paint diagram of what I mean, a little messy but general gist is there.

(https://i.imgur.com/gYyvQ75.jpeg)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 20, 2022, 01:09:55 pm
Date: 20/05/2022
Soreness: quads, hamstring
BW: 68.5kg

Condition: Track being used again by school and they don't allow anyone access on the track not even the empty areas.

Warm up
   started doing bike for warm up for a couple minutes
   stretch for mobility and activation

Workout
   BSS drop jumps with high knee
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand
      Note: dropping into bottom position of BSS and then quickly moving in opposite direction to a jump with 30kg is heavy but it's not a stand still just slightly slow.

   above contrasted with a single leg straight leg box jumps knee height

   power cleans from ground without front squat - not comfortable and not fluid aim is just try move bar high.

   no contrast with above

   standing on box and leg cycle of one leg with feet strap attached to cable
      - 2 x 7 each leg @15kg

   bent over rows
      - 1 x 5 @20kg empty bar
      - 2 x 7 @50kg

   no core work

cool down
    stretch
    track was open to public again so went out for sprint starts

comment
I have a desire of perfecting a technique by practicing frequently and this also applies with sprint start that I am only happy until it feels right and when I do sprint starts straight after I forget how it felt so I try again and if it didn't feel right I want to try again and I just keep on practicing and need tell myself enough is enough and also no practice during days where I need to take a break for the speed session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 24, 2022, 05:33:29 pm
The action of conscious leaning has been an eye opener for me, every action I did was hoping for an automatic lean but it doesn't.

This has led to many discoveries including the broad jump, leaping out at a more lower angle also helps improve the distance. I just did a broad jump where I slowly lowered to bottom position and then arms behind and then relaxed swing jump forward and I got 2.4m approx easily.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 27, 2022, 03:06:10 pm
Date: 26/05/2022
Soreness: none
BW: 67.7kg

Condition: Finally a dry warm day and empty track to do my sprint practice, also some other sprinters also training, going 100% sprints and making me feel bad lol, but I'm don't have any expectations so I'm enjoying the process.

Warm up
   activation and mobility stretch

   sprint start practice (sprint drills, sprint starts, etc)

Workout
   drop BSS Jumps with a high knee at the top
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with knee high box jumps single leg keeping legs as straight as possible

   power cleans from the floor which was mainly just high pulls
      - 1 x 5 snatch @30kg
      - 2 x 5 @50kg high pulls

   oblique pull overs - lie on bench and holding a bar you bring bar over head behind you and down and then reverse
      - 1 x 3 @10kg z bar
      - 2 x 7 @20kg z bar

   russian twists and crunches


cool down
   stretches
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 29, 2022, 10:54:36 am
Date: 29/05/2022
Soreness: none that sticks out
BW: 67.9kg

Condition: Nice sunny day, track empty and middle used by football. I was too tired and stressed from yesterday to do any intense training and came to gym late so used this to develop techniques step by step. Was fun.

Warm up
   cycle  machine warm up
   mobility and dynamic stretches

Track warm up
    A walk
    A skip - already out of breath lol, happens alot just from warm up, due to blocked nose and not being able to get enough oxygen in
   Multiple switch a skips
   A runs
   Power skips for height and distance
   walking with a lean to get used to maintain lean even when walking with large steps

Workout - technique
   comfortable slow drive out kneeling drill for 1 step, 2 steps and 3 steps x 3 - 5 reps each

   comfortable drive out sprint starts for 1 step, 2 steps and 3 steps x 3 - 5 reps each
   but not too comfortable as I need some speed to stop myself from falling

   kneeling drive outs and focussing on jumping and toeing off of 1 step

   sprint starts (3 point) and focussing on jumping and toeing off of 1 step

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 19, 2022, 12:12:37 pm
Date: 19/06/2022
Soreness: knees were a little beat up from the kneeling starts, may have to stop doing them during my rest days
BW: 68.5kg

Condition: It started off a little windy and then started brightening up, there was a football going on but it was in the middle so I could still use the track. 1 hour to use track.

Warm up
   bike for 5 mins
   dynamic mobility stretches followed by some static stretches

Track warm up
   general drills (arm mobility swings, a walk, a skips, a switch skips, multiple switch skips, b skip, a run)

Workout
   kneeling sprint drills
      - kneeling sprint start walk outs for 3 steps x 3

      - kneeling sprint start light skips/toe off for 3 steps x 3

      - kneeling sprint start moderate power drive followed by moderate power drive back x 3

      - same as above but for 2 steps and then 3 steps x 5 - these felt good as I was basically sprinting out from a kneeling start and staying low and driving out moderately powerful. just need to make sure to stay low and drive knees forward.

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 24, 2022, 02:55:19 pm
Because i missed tuesday workout I did thursday session as mix between strength and explosiveness and did partial quarter squats and worked up to a PR  :personal-record: of 200kg of 5 sets and felt I could go heavier and this makes me think how deep does it have to be to count as a quarter squat. I just felt there was no point in going heavier if it's not going to help. The weight sounds intimidating at start but once started I was like wow I can actually do 5. Was wearing belts as my lower back was a feeling a little achy when under strain. But no pain during lift, it's only that it would be more uncomfortable then I would like if I did it without belt.

http://www.youtube.com/watch?v=_ukE_shML7o

Also track was in use so couldn't use that and for hips I did decline sit ups with 5kg plate behind head, shoulder press, trap bar explosive concentric deadlifts. woodchop where you have cable machine and you rotate upper body holding cable in front for oblique work.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 29, 2022, 06:06:51 am
Date: 28/06/2022
Soreness: knees felt a little beat up
Bw: 68.4kg

Condition: nice warm day, but can feel sore throat and chest I fection approaching.

Warm up
   Mobility and activation stretches

Sprint work
   Light sprint drill warm up
   Kneeling sprint start walks to 3 steps
   Kneeling sprint start skips/light run to 3 to 4 steps
   Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.

Workout
   Seated straight leg raises for hip work
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettle bell

   Squats on a low box non stop
      - 1 x 5 @bw
      - 1 x 3 @60kg
      - 3 x 5 @70kg felt comfortable but remembered I did 80kg before

   Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.

   Single leg hip thrusts
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @40kg dumbbell
      Note: comfortable may need to go to barbell and time running short

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 7 @50kg

Cool Down
   Stretch


   
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on June 29, 2022, 04:10:12 pm
Date: 28/06/2022
Soreness: knees felt a little beat up
Bw: 68.4kg

Condition: nice warm day, but can feel sore throat and chest I fection approaching.

Warm up
   Mobility and activation stretches

Sprint work
   Light sprint drill warm up
   Kneeling sprint start walks to 3 steps
   Kneeling sprint start skips/light run to 3 to 4 steps
   Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.

Workout
   Seated straight leg raises for hip work
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettle bell

   Squats on a low box non stop
      - 1 x 5 @bw
      - 1 x 3 @60kg
      - 3 x 5 @70kg felt comfortable but remembered I did 80kg before

   Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.

   Single leg hip thrusts
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @40kg dumbbell
      Note: comfortable may need to go to barbell and time running short

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 7 @50kg

Cool Down
   Stretch


 

Hey dude i notice a lot of the time you seem to be low on time. 1*20 might be something to try out. I remember in one of those just fly podcasts, one of the coaches used that and was able to fit a whole lot more exercises into a single session. I think its a pretty well established scheme, Dr Yessis who I think developed it (or at least i have heard him support it) is an exercise science veteran
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 30, 2022, 06:12:43 am
Date: 28/06/2022
Soreness: knees felt a little beat up
Bw: 68.4kg

Condition: nice warm day, but can feel sore throat and chest I fection approaching.

Warm up
   Mobility and activation stretches

Sprint work
   Light sprint drill warm up
   Kneeling sprint start walks to 3 steps
   Kneeling sprint start skips/light run to 3 to 4 steps
   Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.

Workout
   Seated straight leg raises for hip work
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettle bell

   Squats on a low box non stop
      - 1 x 5 @bw
      - 1 x 3 @60kg
      - 3 x 5 @70kg felt comfortable but remembered I did 80kg before

   Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.

   Single leg hip thrusts
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @40kg dumbbell
      Note: comfortable may need to go to barbell and time running short

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 7 @50kg

Cool Down
   Stretch


 

Hey dude i notice a lot of the time you seem to be low on time. 1*20 might be something to try out. I remember in one of those just fly podcasts, one of the coaches used that and was able to fit a whole lot more exercises into a single session. I think its a pretty well established scheme, Dr Yessis who I think developed it (or at least i have heard him support it) is an exercise science veteran

Thanks for the tip. Will look into that.

Also my planned session are just basic compound lifts e.g. hips, posterior chain, hamstring, upper body, core = leg raises, squats, hip thrusts/leg curls, shoulder press, mid and lat work.

I guess cos I spend majority of my effort and time on sprint technique followed by posterior chain, upperbody and abs get neglected, I guess I could try those on them.

 :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 05, 2022, 04:33:29 pm
Date: 5/07/2022
Bw: 68.3kg
Soreness: low back a little sore when carrying heavy barbell on back so used belt which helped a little.

Condition: Had to go to work and came back late so got to the gym late but only by 30 mins. I then spent too much time on the track, leaving 45 min for gym.

Warm up
   Mobility and activation stretches

   Sprint drills
   Sprint starts, kneeling and couple of 3 point starts

Workout
   Not a lot of time so implemented 1 x 20 which fp suggested and it reminded me that adarq had mentioned this as the last set beast mode.

   Seated leg raises single leg
      - 1 x 5 each leg
      - 1 x 20 each leg @6kg kettlebell

   Low quarter squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 4 @100kg
      - 1 x 5 @140kg
      - 1 x 5 @180kg  :personal-record:
      - this makes my 1rm 209kg which is 3 x bw
      - 1 x 20 @120kg

   Deadlift
      - 1 x 5 @20kg
      - 1 x 3 @120kg
      - 1 x 20 @100kg had to rest after 10 reps

   Overhead press
      - 1 x 5 @20kg
      - 1 x 20 @30kg had to rest couple seconds after 10 reps

   Crunches with knees bent
      - 1 x 20

Cool down
   Stretch

Comment
Left the gym 10 mins over the time I want but wasn't that bothered by it. As long as I complete my session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 08, 2022, 05:18:14 am
Date: 08/07/2022
Soreness: not much
BW: 68.1kg

Condition: It was really hot outside and those flying ants were everywhere. I also had training at work till 4:45pm and travel to gym is like 45 mins from work so I got there at 5:30pm and had until 7:30pm to workout. Seems like a lot but when 45 min is spent outside and 15 min warm up. I only 45 mins, so had 45 min gym time. Sweating bullets as I did the 1 x 20 reps for some and some I did normal and every min just wiping sweat away with shirt or sleeve but it wouldn't stop. Fasting so made sure not to exhert myself.

Warm up
   stretches for mobility and activation

   brief track warm up

Workout
   sprint starts x 2 each variant (walk, skip + 3, fast initial switch, comfortable run + 3)

   hip flexor leg cycles with cable
      - 1 x 5 each leg @bw
      - 1 x 20 each leg @15kg - obv slow grind at the end

   drop bulgarian split squat jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @4kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with single leg box jumps, box height is about 30"

   power cleans heavy weight but without the actual landing under the bar but just trying to bring it as high as possible, which got it to about chest height.
      - 1 x 3 @40kg - landed under easily
      - 3 x 3 @70kg - just bring it as high as possible

   no contrast, didn't really know a good one but also not enough time to experiment

   bench press
      - 1 x 5 @20kg
      - 1 x 20 @35kg - rest arms at around 10th rep and 15th rep before completing it with less than a min rest between

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2022, 02:06:09 pm
Date: 12/07/2022
BW: 68.1kg
Soreness: none much

Condition: Hot, had to go to walk and then got back as usual 30 mins over my normal time and time gone on the track.

Warm up
   mobility and activation drills and stretches

   track warm up

   track start

Workout
   Leg raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettlebell

   Deep box squats speed
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 3 x 3 @80kg
      Note: Very difficult as for some reason I was doing speed squats as I thought it would make it easier to go up but it didn't. it was a little ugly and some times off balance

   It was already 7pm at this point, and I have to leave preferrably 7:20

   hamstring leg curls
      - 1 x 20 @15kg each leg

   bent over rows
      - 1 x 20 @40kg couple second rest in the middle

   cable reverse crunch
      - 1 x 20 @50kg

Cool down
   stretches
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 17, 2022, 11:13:19 am
Date: 17/07/2022
Soreness: entire legs from quad to shins were fatigued, shin splints a little
BW: 69.1kg

Condition: Really hot but later on the day the cool breeze started to pick up a little then stopped and strangely in the afternoon the heat died down a little but still hot. Monday said to be 40 C wow and Tuesday, so will need to be careful. Got to the gym a little early giving myself 2 hours, 30 min warm up, 30 to 45 min kneeling drill and the rest just practicing the 3 point start.

Warm up
   stationary bike for 5 to 10 min
   dynamic drills
   sprint warm up drills

Workout
   kneeling sprint drills
      - 2 x walk
      - 2 x skips
      - 2 x power switch first steps
      - 3 x comfortable sprint
      Note: I always feel like I can do better but decided to not continue as my aim was to focus on 3 point start technique wise.

   3 point starts
      - 3 x walk out turning to skips as expected
      - 4 x skips/slow controlled run
      - 5 x fast switch on first step
      - 5 x comfortable sprint to 10m
      Note: A little awkward to start from that angle and try to not over think and getting my head into right mentality so just sprint out. legs tired some time knee collapsed.

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 20, 2022, 05:15:58 am
Date: 20/07/2022
Soreness: None much
BW: 67.7kg

Condition: Scorching hot, record heat ever in the UK, 39 where I was and 40.3 heathrow. So I think my energy was down in the gym from that.

Warm up
   bike warm up
   mobility and activation stretches
   sprint drills
   sprint start practice - 1 x kneel drill each stage and 3 for 3 point stance for each stage and 5 for the final. Went inside the gym for shade between sets.

Workout
   leg raises each leg x 20 @4kg kettlebell

   pin squats from the pin
      - 1 x 4 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 5 @140kg
      - 2 x 5 @150kg
      Note: back not feeling good after sitting and from sleeping so bought belt but surprisingly never needed it. 150kg felt heavy. more harder to start from bottom position and shoot up and then re rack on pin and repeat. slow moving getting faster the straighter my knees get obv.

   contrasted with a high box jump around little less then hip height and then on landing hop off lightly and then immediately upon landing on the floor jump up x 3

   single leg hip thrust with barbell as running out of Dumbbell
      - 1 x 4 each leg @20kg
      - 3 x 5 each leg @40kg comfortably easy
      note: used a squat rack and at the bottom on each side is elevated bars which prevents the bar from touching the floor so the hip thrusts was done seated on a thick weight plate but rom is reduced as bench is lower than normal else if i sit on floor then I have raise my hips a little before I actually start lifting the bar. felt it in my hamstring. floor occupied.

   bench press on squat rack so felt weak
      - 1 x 3 @20kg
      - 1 x 1 @50kg
      - 3 x 3 @45kg

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 22, 2022, 12:04:16 pm
Date: 21/07/2022
Soreness: quads and knee from the quad, hamstring a little
BW: 68.5kg

Condition: 4.5 hours sleep to go to work early and then come back and get to gym 30 mins late. Day was good, clouds looked dark but didn't rain the entire session or day.

Warm up
   3 - 5 min bike session
   activation and mobility stretches
   sprint start practice - 1 x each kneeling drill and 3 x each 3 point start drill

Workout
   high knee lifts with kettlebell on feet
      - 2 x 5 each leg @12kg

   cable sprint cycles each leg on elevated platform
      - 1 x 20 each leg @15kg

   squat jumps from a lower pin
      - 1 x 4 @20kg
      - 1 x 5 @80kg
      - 1 x 5 @60kg
      - 1 x 5 @40kg
 
   contrasted with random weighted jumps a little confused on what to do as box not usable, step jumps holding dumbbell

   power cleans - heavy weights just pull and lighter weight cleans
      - 1 x 3 @20kg
      - 2 x 3 @100kg - 1 x 2 @60kg (pulls and then rest a minute and full cleans)
      Note: 60kg felt comfortable after 100kg as planned but on second set probably didn't rest long enough after heavy so couldn't rotate the bar so just brought bar high but could get under.

   bent over dumbbell fly's
      - 1 x 20 @6kg each hand

   twist crunches with feet off ground crossed and with lower back keeping contact to floor
      - 1 x 20 each side

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 23, 2022, 10:06:51 am
Date: 23/07/2022
Soreness: legs

BW: 68.4kg

Condition: Nice warm day, which started to shift towards the hotter side. But I got to the gym with 3 hours to use, which was nice. I used the entire 3 hours. This session was using what I learned from the 3 point stance drills and do that full effort for 10m and 30m.

Warm up
   bike for couple mins
   mobility and activation dynamic stretches followed by static stretches

Track warm up
   sprint drills
      - walking arm stretches
      - a walk overhead and using arms
      - a skip
      - a switch skips - 1 switch, 2 switch and then 3 switch
      - ankling to high knee dribbling - gets to a point where I feel I am too high to strike the ground below lol probs i'm striking down when I am going up
      - a runs
      - high knee quick strikes - quick 4 each leg

   kneeling sprint start drills
      - 1 x walk out
      - 1 x skip out
      - 1 x fast switch
      - 1 x run out with fast switch on first step

   3 point start drills
      - 2 x walk out - faster than walk as I am falling over and have to walk fast enough that when my hands come off the floor I don't land on my face
      - 2 x skip out - sometimes confuse this with just light sprint out
      - 3 x fast switch
      - 3 x fast switch for 2 steps
      - 3 x sprint outs comfortably

   10m sprints x 3

   30m sprints x 5

   Note: I can say that I am coming out low which is good and am getting a good switch and a quick drive back of the driving knee but at step 5 on wards I feel like i am stumbling a little and trying to accelerate at the same time stabilize my stumbling and my strides feel short and choppy after the 5th step, couldn't record need to get a tripod and batter low.

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 27, 2022, 04:20:42 am
Date: 27/07/2022
Soreness: hip towards near the groin side

BW: 67.5kg

Condition: Had to abruptly get to work so only had a milkshake for breakfast and after work which finished quite late came back home had couple plums and went to the gym at 6:00, track took 45 mins even though I did 1 rep of technique practice and 3 x 30m and so I had 30 - 35 min gym session. So did 1 x 20 for all workout lol.

Warm up
   bike
   activation and mobility stretches
   
   Track sprint start practice

Workout
   3 x 30m sprints

   Seated leg raises each leg @4kg kettlebell attached to end of leg 1 x 20

   Full squats deep as box was used
      - 1 x 3 @20kg
      - 1 x 20 @40kg
      Note: Comfortable not difficult but breathing capacity limited so that made it hard

   single leg hip thrusts
      - 1 x 3 each leg @bw
      - 1 x 20 each leg @25kg - muscles were sore at 13 so started next leg before continuing the previous leg for the remainder 7, same with both legs

   shoulder press
      - 1 x 3 @20kg
      - 1 x 20 @30kg
      Note: really difficult, out of breath from previous workout, nose blocked so a lot were leg assisted as the weight is too heavy to do 20 proper technique.

   reverse cable crunches
      - 1 x 20 @50kg

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 30, 2022, 11:30:30 am
Date: 30/07/2022
Soreness: hips near the groin very sore when walking, quads sore too.
BW: 69.1kg

Condition: Really nice and warm and with a flowing cool breeze but sun was behind the clouds.

Warm up
   Stationary Bike couple mins
   Dynamic warm up for mobility and activation
   
   Sprint drills
   Sprint start drills
   Kneeling and 3 point start drill

Workout
   A recording sprint session wanted to experiment a new method on top of the way I'm currently running. Hopefully I can get the torso low. But hips were becoming sore and sore after every run even with rest.
   
   3 x 30m sprint starts

   2 x 30m sprint starts

   2 x 60 flys basically I comfortably accelerate from 80m to 60m and then just maintain speed upright to the finish line. Just an experiment.

   Went inside on bike to loose leg muscles as hip and quad sore

   Used cones for hurdle wickets

Cool down
   Stretch

Comment
Will upload video soon after I analyse it and see what needs improving as the normal stumble and lack of acceleration after 4 to 5 steps and plan on sleds next week hopefully.


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 31, 2022, 11:38:19 am
Update: Form still sucks lol, I'm covering 10m in 8.5 strides. Not sure if sleds will help but will practice lean aggressively even more so now.

http://www.youtube.com/watch?v=Gl6qP9aT2NI

Also groin sprain after session as painful to walk today.

EDIT: after beating myself up over it and next day (today) looking back at it, the lean looks pretty good, but not putting enough power into the ground and therefore the 3rd step not really projecting forward just energy dying or something, and the 8.5 to 9 steps to 10m.

I will try and improve on the lean just by practicing but will move onto sled workout next week. hopefully that should fix the problem.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 04, 2022, 04:19:58 pm
Date: 04/08/2022
Soreness: none

BW: 69.1kg

Condition: Nice cool conditions, plenty of time to spare, but 1hr taken by my frustration and persistent to keep practicing sprint starts till i get it right, which probably 1hr would not be enough so I had to force myself off the track. I can stay low from a 2 point start and extend hips but from 3 point start it just goes messy, I don't know how to do the same as 2 point start from 3 point start.

Warm up
   stationary bike
   mobility and activation stretches

   sprint warm up drills brief and starts
   sprint starts practice

Workout
   leg cycles with feet cable attachment x 20 @10kg

   concentric jump squats from pin at half squat position (or is it eccentric)
      - 1 x 3 @20kg
      - 1 x 5 @80kg
      - 1 x 5 @60kg
      - 1 x 5 @40kg

   contrasted with 3 consecutive broad jumps and also sprint starts  :uhhhfacepalm: 1 step

   power cleans without the getting under the bar
      - 1 x 3 @20kg
      - 2 x 3 @100kg - aim was just to deadlift the bar up explosively and just extend my hips hitting my quads with the bar not expecting to lift the bar higher than the quads as too heavy, but was hoping to use that energy to help with a lower weight, it didn't much. This was followed with 3 reps of 70kg cleans

   dumbbell bent over a bench rows
      - 1 x 5 each hand @17.5kg dumbbell
      - 2 x 7 each hand @25kg dumbbell

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on August 05, 2022, 06:29:14 pm
I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

http://www.youtube.com/watch?v=bX1APPnPIGo

Quote
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

http://www.youtube.com/watch?v=pVxRFKEGGjc

I got the owner of that YouTube channel to analyse my form and he also mentioned about leg strength weakness at deep knee angles and that's why started to do high box step ups and now recently cable squats so I can go deep and use assistance to help me get out of the hole if needed and work my way upto 100kg, cable limit. Also protect my hips as deep squats aggregates my hips.

I seen that video and was thinking of doing sled march followed by sled sprints but also practice forcefully coming out low during sprint start practices. I have tried this many times but my body won't allow it. More practice I guess. Possibly to an extent that I will aim for diving into the ground lol and then adjust height lol.

Thanks

Hey as per your most recent form vid I agree with the CoolColJ, and that YT channels feedback. It looks like in your starts you don't get a whole lot of deep knee angle and form fixes can only go so far in correcting an issue with strength. Its really understandable because you have hip issues when attempting to deep squat so its not really an option and SL movements are limited in force production by how well you can balance.

You probably know all this already but decided to write this out just in case. But basically I would take something like trap bar deadlift, BSS, lunges, step ups, sled pulls (pausing between steps), whatever (whichever has more knee over toe to target quads more, and doesnt bother your knees or hips) focus on one of them, do higher volume for a few weeks or a month and attempt to get the movement stable and strong. Then once youve really mastered the movement pattern and built up some solid strength, do workouts with heavier weight but light enough to explosively do 5's or 3's, as well as heavier ones targeting max strength (as long as it is all feels solid and feels injury risk free.)

Im not really able to give super great advice on this because i have always been quad dominant and I know that P-chain dominant people like you tend to shift whatever leg exercise into a p-chain exercise. But you may be able to feel out the movement and focus specifically on explosive quad involvement at deeper angles.

Also, here is a warmup that may help with sprint form: https://youtu.be/RKgetbklmwk
Im not even sure that the creator fully understands how that warmup works but it does for some
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 06, 2022, 04:50:55 am
I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

http://www.youtube.com/watch?v=bX1APPnPIGo

Quote
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

http://www.youtube.com/watch?v=pVxRFKEGGjc

I got the owner of that YouTube channel to analyse my form and he also mentioned about leg strength weakness at deep knee angles and that's why started to do high box step ups and now recently cable squats so I can go deep and use assistance to help me get out of the hole if needed and work my way upto 100kg, cable limit. Also protect my hips as deep squats aggregates my hips.

I seen that video and was thinking of doing sled march followed by sled sprints but also practice forcefully coming out low during sprint start practices. I have tried this many times but my body won't allow it. More practice I guess. Possibly to an extent that I will aim for diving into the ground lol and then adjust height lol.

Thanks

Hey as per your most recent form vid I agree with the CoolColJ, and that YT channels feedback. It looks like in your starts you don't get a whole lot of deep knee angle and form fixes can only go so far in correcting an issue with strength. Its really understandable because you have hip issues when attempting to deep squat so its not really an option and SL movements are limited in force production by how well you can balance.

You probably know all this already but decided to write this out just in case. But basically I would take something like trap bar deadlift, BSS, lunges, step ups, sled pulls (pausing between steps), whatever (whichever has more knee over toe to target quads more, and doesnt bother your knees or hips) focus on one of them, do higher volume for a few weeks or a month and attempt to get the movement stable and strong. Then once youve really mastered the movement pattern and built up some solid strength, do workouts with heavier weight but light enough to explosively do 5's or 3's, as well as heavier ones targeting max strength (as long as it is all feels solid and feels injury risk free.)

Im not really able to give super great advice on this because i have always been quad dominant and I know that P-chain dominant people like you tend to shift whatever leg exercise into a p-chain exercise. But you may be able to feel out the movement and focus specifically on explosive quad involvement at deeper angles.

Also, here is a warmup that may help with sprint form: https://youtu.be/RKgetbklmwk
Im not even sure that the creator fully understands how that warmup works but it does for some

Thanks, I think I have just recently started doing what you suggested. 1 week on Tuesday I would do low box squats, lowest box we had, I'm struggling at 80kg for more than 3 reps and next week same day I do heavy weight quarter squats from pin. Thursday I do explosive variety of Tuesday. Squat jumps from a half squat pin one week and BSS concentric (up motion) explosive jump with heavy but enough to get a jump. Maybe I should change the concentric squat jumps from deep squat position from half squat.

I will check that video you mentioned. I will do some sled marches and sled sprints 50 to 60% maybe followed by 20% then in loaded.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 06, 2022, 08:17:21 pm
Maybe there's hope yet. A little more practice on the lean and have to say look good not including the heel not low and the weird arm movement but lean is not that bad.

Video of today's session not including the hundreds of three point start practice. Also I have this problem of when in set position my mind goes blank and have to try and tell myself the plan which takes time my thumb becoming painful lol and then just run out, out of pain. So I try and do countdown not always works but sometimes it does.

Edited on phone, which was cool.
http://www.youtube.com/watch?v=uxFem2I0JrU

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 16, 2022, 05:08:49 pm
Date: 16/08/2022
Soreness: side below ankle was sore for upright running but not for acceleration

BW: 69.5kg - yikes, big gain in weight

Condition: Finish work late again, tired but managed to get myself to the gym at 6:00 and ignored my usual finish time but 30 mins past it.

Warm up
   bicycle
   activation and mobility stretch

   sprint warm up
   sprint starts

Workout
   single leg raises seated on bench 4kg kettlebell on end of feet
      - 1 x 20 each leg @4kg

   reverse lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbell in each hand
      - 1 x 20 each leg @25kg dumbbell in each hand

   no contrast work

   single leg RDL split stance
      - 1 x 3 @30kg
      - 3 x 6 @50kg each leg - thought I could do 20 but p chain fried from reverse lunges

   bent over rows barbell
      - 2 x 7 @50kg

cool down
   stretch

comment
during sprint warm up, when doing the a runs, my ankle were sore and couldn't handle the stress and would be painful to continue running, so had to stop.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 18, 2022, 04:21:09 pm
Date: 18/08/2022
Soreness: quads from power cleans but others are doms from tuesday
BW: 69.1kg

Condition: Not that late from work, 6pm to gym and left at 8pm.

Warm up
   stationary bike
   activation and mobility stretches
   sprint warm ups
   sprint start practices

Workout
   some time wasted in thinking of what to do with the equipment available as alot of equipment being used.
 
   barbell pillars sort of thing to squat from - squat jumps to full depth at the bottom to the jump
      - 1 x 3 @20kg
      - 3 x 5 @40kg

   contrasted with drop to full squat depth and then jump up
      - 3 x 3 @holding 10kg plate

   power cleans - two version, the normal power clean where you hit the bar with the quads on the way up and the other version basically explosive deadlift jump and lift bar to continue bar form the momentum of the jump but legs tired.
      - 1 x 3 @10kg
      - 3 x 5 @70kg

   lat workout lying on bench and bring bar overhead with elbow fixed at 90 degree and bring back in front
      - 2 x 7 @10kg on ez bar which maybe is 10kg

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 20, 2022, 05:36:12 pm
A 2 hour and a half speed session, 1 hour spent trying to stay low and project out horizontally but it just made my hunch over and made my arms f*d up and then last hour was sled session and went back to my old stance of semi aggressive lean but too much air time for my feet.

My last set of sled run, which is 2 runs with 40kg weight and then 2 x runs without. I'm not putting any power into the ground when pushing back, don't know why.

http://www.youtube.com/watch?v=kjuZKkbn0WY
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 22, 2022, 02:08:13 pm
A couple of thoughts on how I can implement strength at low knee angles that is effecting my sprint start, the take off angle and angle of torso isn't bad it's the angles of my knee when driving my legs back to push the track and propel me forward.

I was thinking of overcoming isometric deep squat contrasted with low box squats or front leg elevated overcoming isometric reverse lunge where I push up and forward from the bottom position contrasted with low box squats or reverse lunge or squat jumps and jumping switching lunges.

For the track, the acceleration ladder or tape drills. But instead of from a 3 point drill, it would be from a 2 point drill because I will put myself at the angle required and then focus on driving forward as with 3 point stance I will waste alot of energy in stabilizing and holding set position before coming out of the start and being technically unprepared as with the 2 point start I feel better prepared and mechanically stronger.

When I run up stairs, they feel good, I can run them nicely at nice knee angles driving down but can't get the same effect on the ground.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 25, 2022, 05:31:26 pm
Date: 25/08/2022
Soreness: knees sore only when squatting but quads feel fatigued.

BW: 70.1kg - back to over 70kg again.

Condition: wet conditions due to rain

Warm up
   running on treadmill 9km/h for couple mins
   activation and mobility stretches
   sprint warm ups

Workout
   practice sprint starts by aiming to keep feet low for as long as possible before lifting it up. tricky so started from walking 2 point stance, which felt right.

   overcoming isometric barbell lunge from bottom position with elevated front leg and pushing against immovable object with knee at 90 degrees.
      - 3 x 7 seconds @20kg barbell on to pin

   contrasted with eccentric bw lunge jumps from bottom position up on to a box
      - 3 x 5 each leg @bw

   contrasted with single leg box jumps
      - 3 x 3 each leg

   power snatch - basically an explosive deadlift jumps and guiding barbell up as high as possible
      - 1 x 3 @20kg
      - 1 x 5 @40kg
      - 3 x 3 @70kg - bar gets chest high

   dumbbell shoulder work x 20 for different variations

Cool down
   stretch   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 28, 2022, 04:30:20 am
It's frustrating to doing one thing to later find out that it's wrong and inefficient and there is a better way to do it. A lot of time wasted. One of the hurdlers there was giving advice about starts.

I just found out that when coming out of the blocks, don't try to explode out horizontally as the body will always follow shin angle and will never be as horizontal as I would like but if I try and explode out horizontally I am applying force through the shin angle and the body will still be the same angle. It was head's angle making me think, tricking me, into thinking I was more horizontal than I really was. But instead aim for the sky diagonally I felt a lot more power this way too but will need to practice into transferring that power into the following steps. This also allows me to get full extension also with the hips projecting forward too.

Below is comparison of the two ways of coming out of the start.

(https://i.imgur.com/7y3kiLc.jpeg)

The angle is about the same. onto another cue to practice. now I will put my previous cues fast explosive opening and closing of the distance between the two legs.

Legs were fatigued after yesterday's session.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 03, 2022, 03:48:07 pm
Quads super sore after warm up and sprint starts then sled drags which may be the reason why unloaded sprints after didn't feel fast.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 05, 2022, 05:13:57 pm
Back to the paused squats again for increasing strength in the hole and quad strength.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 07, 2022, 04:49:19 am
Date: 06/09/2022
Soreness: none but legs feeling fatigued today

BW: 69.8kg iirc

Condition: It had rained previously but had stopped a while, until as I started warming up for track it rained and then into a full on shower. So waited for it to stop and then I got to run in spikes, trying out different things.

Warm up
   stationary bike
   stretches for activation and mobility
   sprint warm up
   sprint start practices - I know how to have an aggressive start, need to practice to get quick first step but also the aggressive start only lasts a few step before I start to slow if I try continue aggression, so i'm thinking aggressive start for 2 to 3 steps and then transition to a normal acceleration so it's smooth transition instead of slowing down and then speeding up again.

Workout
   1 x 20 seated single leg raises with kettlebell attached to feet at 4kg

   Paused full squats
      - 1 x 1 x 3 seconds @20kg bar
      - 3 x 3 x 3 - 5 second holds @60kg

   contrasted with single leg jumps on to bench x 3 each leg

   overcoming isometric single leg calf raise against pin on edge of plate
      - 3 x 7 second holds @60kg bar

   single leg hip thrusts with barbell
      - 3 x 5 each leg @40kg

   overhead shoulder press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch
   

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 09, 2022, 04:57:02 am
Date: 09/09/2022
Soreness: quad/hip

BW: 69.8kg

Condition: More rain and therefore more practicing sprints in spikes

Warm up
   treadmill - large walks at 6mph as bike was being used
   activation and mobility stretches
   sprint drills - brief quick
   sprint starts practice

Workout
   standing knee drive using cable at 15kg x 10

   paused deep squats - the pause at the bottom takes some stress away from the hips surprisingly, a good surprise that I can squat without hip problems, I think it's the concentric to eccentric action of the hips at deep with heavy loads hurts my hips but pausing at the bottom, puts tension off my hips even though after hips are a little sore but not that it stops me from doing it again.
      - 3 x 3 x 3 second pause @60kg

   paired with seated box jumps bw at highest box there, which I think is 35 inch x 3 reps

   isometric single leg calf raise on leg press - use 2 legs to lift weight up and then switch to one leg at top of calf raise position and hold it.
      - 1 x 3 x 3 second holds each leg @110kg
      - 3 x 3 x 3 second holds each leg @130kg

   power clean
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 3 @80kg

   straight arm weight swings opposite directions till straight in front and behind as far as I can raise it
      - 1 x 3 @3kg dumbbell in each hand
      - 2 x 7,10 @8kg dumbbell in each hand

cool down
   stretch

finished in good time.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 11, 2022, 09:55:33 am
Date: 11/09/2022
Soreness: quads, hips a little left side
BW: 70.1kg

Condition: Slightly wet so could do warm up with flats and then when doing max effort sleds and sprints I used spike. going to focus on power for first couple of months before switching to med 30m sled sprints

Warm up
   stationary bike warm up
   dynamic followed by static stretches for mobility and activation
   
Track:
   arm stretch walks
   calf, heel and heel toe walks back and forth 10m except for last one, which is just forward
   a walks, a skips, a march, switch skips, 3 switch skips, b skip, dribbles, quick knee step overs mid relaxed runs, etc.
   acceleration bounds
   slow sprint start 3 point stance, walk out to a gradual skip
   
Workout
   2 point stance cone drill sprints
      - I place a cone 3 steps heel to toe for first step, then sprint out to see if I can reach and then next cone 4 steps, and repeat till I reach 7th step which is a little over 10m, obv I can't reach it but I try and get as close as possible with reaching
   3 point start cone drills, then I placed fixed cones for those positions and then practiced, not as good as the 2 point stance, but with relaxed bounds I can achieve near it but it's slower than a full on sprint.

   heavy sled pulls - since it is heavy and aim is power, my focus was just pushing.
      - 3 x 10m pulls @50kg + sled

   I contrasted this with unloaded sprints a minute after for 1 to 2 reps, trying to hard to avoid trying again if it didn't feel good

   This session lasted for 2 and a half hours, first hour and a half was the sprint technique and cone drills. I video recorded this session just to see how close I am to the cones.

Cool down
   stretch 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2022, 04:38:00 am
Heavy sled session video after the sled, was comparing the 3 point start and the standing start and my standing start seem to be a little faster than my 3 point start.

http://www.youtube.com/watch?v=gXsVpKLJ7Bg

Tomorrow will be my final attempt at the sprint start as I may have gotten comfortable with the new start and then get feedback for it.

My deep paused squats are coming along slowly. keeping the feet not too wide to avoid hurting my hips helps a little.
Title: Re: A Journey to Running Fast and Jumping High
Post by: CoolColJ on September 17, 2022, 03:41:46 pm
It seems like your hips are pretty high at the start, so you can't drive your legs as well
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 17, 2022, 05:07:34 pm
It seems like your hips are pretty high at the start, so you can't drive your legs as well

I think because I'm hamstring dominant I lift my hips high.
I also am landing flat footed too, weak ankle stiffness.

But I am getting times of 1.85s 10m. But standing start is around 1.77s.

Maybe I'm still trying to come out too low to project myself. I will try a lower hip at the start and see what happens.

Going to Belgium next week so will see what opportunities present themselves.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 21, 2022, 02:08:21 pm
Date: 21/09/2022
Soreness: Strained my groin Sunday but it was light as squats felt OK with them.

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

Warm up
   Seated pedalling machine
   General mobility and activation stretches

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

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

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

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

Cool down
   Stretch

Comment
Big but crowded gym and it has cool equipments but no deadlift or Olympic platform. But there is a running track near by free. So my trip is sorted. Now need to maintain diet especially since I am cooking and miss out tea and lunch just breakfast, snack and dinner. Snack sometimes missed. First couple days so have to adjust and buy grocery.
     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2022, 03:25:20 pm
Date: 27/09/2022
Soreness: none much except left hip/groin niggling

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

Warm up
   Seated cycle
   Mobility and activation drills and stretches

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

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

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

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

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

Cool down
   Stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 29, 2022, 05:35:15 pm
Paused squat, iso Seated calf raises and power cleans. Got some tips by some trainer there on my power cleans.

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

Man belgium is expensive, 40 euros for 1 session on the good running track so I will stick to the free track, which had a bump on one of the lanes. But it's rubber track after further inspection.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 01, 2022, 05:05:42 pm
Sprint session in Belgium, free track which has bumps on it lol but only one side. The warm up went well and some practices but was getting tired very quickly and last about an hour then the sprints felt good technically I guess but lacked power or explosiveness maybe the heavy squats on Thursday or the Ab workout yesterday. One run almost ran into someone not looking but they just passed. Last run felt good a little weak out of the blocks but accelerating mid way.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 28, 2022, 07:55:52 am
Date: 27/10/2022
Soreness: left quad was sore that I felt it in my knee, others alright
BW: 68.7kg

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

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

   Track warm up

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

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

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

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

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

Cool down
   stretch
     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 29, 2022, 10:50:07 am
Date: 29/10/2022
Soreness: left quads, still sore from Thursday workout, deep squat, single leg rdl and then the single leg snatch to step on box got my quads beat. May have to do one on one day.

Bw: lo battery no measurement

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

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

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

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

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

   Core workout last minute before gym closing

Cool down
   Stretch
 
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 10, 2022, 04:32:09 pm
Date: 10/11/2022
Soreness: slight soreness, left side of abdomen, core and lower back
BW: 69.7kg

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

Warm up
   bicycle machine
   activation and mobility stretch

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

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

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

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

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

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

Cool down
   stretch
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 14, 2022, 05:41:44 am
Date: 13/11/2022
Soreness: shins, left hip tight

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

Warm up
   bike machine
   dynamic warm up
   sprint warm up drills

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

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

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

Cool down
   stretch

Comment
Was also following the cricket as it was at 8am in the morning and finishes at 11:30 - noon
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 15, 2022, 05:29:33 pm
Date: 15/11/2022
Soreness: left hips as usual and shins

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

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

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

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

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

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

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

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 17, 2022, 09:13:48 am
Chest feeling tight and infected and body pains and low energy. No gym today.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 28, 2022, 02:27:46 am
Another sprint session yesterday and even though had back feet bent, I still had to take 8 steps to cover 10m without the cones, with the cones I can take 7 steps. May need to use cones till my body is used to the new stride length.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 03, 2022, 04:59:14 pm
Analysis video from my last sprint session.

http://www.youtube.com/watch?v=6vtDGXh_se8
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 04, 2022, 09:42:30 am
Date: 04/12/2022
Soreness: quads, shin a little sore

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

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

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

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

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

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

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 11, 2022, 10:23:21 am
Date: 11/12/2022
Soreness: glutes, hamstring, calves due to cold

Condition: Very icy condition, cold and not that windy. Some parts of the track covered in snow/ice, but not the part I was running on.

Warm up
   cycle machine
   dynamic + static activation stretches
   
   sprint drills
   standing sprint starts warm up
   
   Note: indoor warm up takes around 15 min, sprint drills with walks takes around 45 mins

Workout
   3 x 5 x 10m sprint starts - cue is just push hard as I can

   core stabilization core workout using cable pulling handle over head and maintain neutral spine and lift knee of each leg - 20kg x 8 reps each leg x 2 sets

Cool down
   stretch

Comment
It took a few sprints to get properly warmed up in terms of relax and joints.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on December 16, 2022, 06:15:12 am
Date: 16/12/2022
Soreness: few minor sore muscles

Condition: Snow from monday, whole track covered and people shuffling snow to do sprints on, but not for me. skipped sprint start practice.

Warm up
   bicycle machine
   activation and mobility stretches
   
Workout
   paused squats
      - 1 x 5 @20kg
      - 1 x 1 @60kg
      - 1 x 1 @80kg
      - 3 x 1 @90kg @3 secs
     Note: weight moving up real slow. Prob lack of energy, early to work and then to gym after.

   contrasted with box jumps

   leg press bent knee calf raises
      - 3 x 10 @130kg

   glute hip thrust on bench single leg variation with dumbbell
      - 3 x 5 each leg @35kg dumbbell

   shoulder press
      - 2 x 10 @30kg

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 04, 2023, 06:59:36 am
Date: 03/01/2023
Soreness: normal muscle fatigue from lifts

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

Warm up
   Cycle machine
   Mobility and activation stretches

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

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

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

   Shoulder press empty bar x 20

Cool down
   Stretch
     
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 06, 2023, 03:31:25 pm
Date: 05/01/2023
Soreness: none

Condition: Evening workout, felt more comfortable and energetic.

Warm up
   cycle machine
   activation and mobility stretches

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

   contrast with single leg box jumps

   bent leg calf raise on leg press machine

   seated power snatch 3 x 5

   weight swings with dumbbells followed by light weight plates

Cool down
   stretch
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 16, 2023, 07:39:21 am
Date: 15/01/2023
Soreness: hips a little tight and sore when walking/ extending hips forward.

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

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

   sprint drills - a little brief

   sprint start 2 point each leg

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

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

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

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 02, 2023, 10:41:14 am
Date: 29/01/2023
Soreness: shin splits

Condition: slightly cold and windy

warm up - 15 mins
   cycling
   dynamic and activation static stretches

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

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

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

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

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 03, 2023, 06:55:12 am
Date: 03/02/2023
Soreness: shins really sore, shin splints

BW: probably still 72kg

Condition: cold outside but not really slippery

Warm up
   cycle
   activation and mobility stretch

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

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

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

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

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 07, 2023, 05:32:06 am
Date: 05/02/2023
Soreness: shins slightly

Condition: sunny, slightly windy and slightly cold.

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

   track warm up

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

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

   medicine ball underarm throws
      - 3 x 3 @10kg

   sprint start 2 point stance warm up

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

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 14, 2023, 03:59:42 pm
date: 14/02/2023
soreness: shins
BW: 72.5kg

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

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

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

   above took me 45 mins?!

Gym workout

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

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

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

   bench press
      - 1 x 20 @30kg

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 16, 2023, 04:14:01 pm
date: 16/02/2023
Soreness: shin mild

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

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

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

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

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

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

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

If anyone disagrees or has additional feedback feel free to chip in
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 17, 2023, 05:31:14 am
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

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

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

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

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

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

If anyone disagrees or has additional feedback feel free to chip in
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on February 17, 2023, 07:53:32 pm
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

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

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

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

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

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

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

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

Edit: yeah i dunno lol maybe not
https://youtu.be/HvzWB9EDZkA (https://youtu.be/HvzWB9EDZkA)
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 19, 2023, 12:47:46 pm
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

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

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

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

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

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

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

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

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

Adding a box makes even more safer imo, you have a box to aim for rather than trying to guess the lean and the angle when descending. But I plan on doing that, what asafa is doing, but they seem to have the box quite high.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 19, 2023, 12:56:54 pm
Date: 19/02/2023
Soreness: shins were sore but after some rest they have cooled down

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

Warm up - 15 mins
   cycle
   dynamic stretches

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

cool down
   stretch
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 22, 2023, 04:40:09 am
Date: 21/02/2023
Soreness: shins and achilies, hamstring behind knee a little something

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

Warm up
   cycle
   stretches for activation and mobility
   10 min

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

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

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

   standing calf raises
      - 1 x 20 @100kg

   shoulder press
      - 1 x 20 @20kg

   twist crunches
      - 1 x 20 each side

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 24, 2023, 04:28:24 am
Date: 24/02/2023
Soreness: shins and lower calves

Condition: a little cold and track surface a little slippery

Warm up
   cycle
   activation stretches
   track warm up
   sprint start practice

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

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

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

cool down
   stretch   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on February 28, 2023, 04:43:31 pm
Date: 28/02/2023
Soreness: hamstring very slightly and shins a little

Condition: Slightly cold and windy, track not that slippery. got to the gym 5:15pm and left at 7:40pm.

Warm up
   cycle
   activation and mobility stretches
   track warm up brief

Workout
   top speed practice - get some speed work in without hurting my shins and without having to cut out speed work on tuesday. accelerate from standing to 10m and then maintain upright running, then accelerate to 20m and then 30m and maintain. faster I went the harder it was to bring my feet down, my body moving to fast forward to hit ground down but 80m running, at the end comfortable, not tired and technique felt good.

   high box squats - box was about 30" i think, just above knee level - rhythmic movement without relaxing my hip flexors, just down contact then up and repeat.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 7 @180kg
      - 2 x 7 @200kg
      Note: 200kg was more difficult to carry and get into position then it was to squat it on the box, smooth comfortable quick movement.

   calf raises on leg press bent knee - quick flexes
      - 2 x 15 @170kg

   side dumbell raises by lifting the dumbbell up pushing elbows back keeping in line with legs for rear delt work
      - 1 x 3 @5kg
      - 1 x 3 @15kg
      - 2 x 7 @25kg

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 06, 2023, 03:14:14 pm
5 Cues experimented.

1. fast knee drives for each step
2. powerful strides from start onwards
3. fast first step then the rest powerful
4. powerful first step then the rest fast knee drives
5. complex alternate fast knee drives followed by powerful stride and repeat.

cue 3 was the best but the rest were neck and neck.

Also my 10m sprint times for all were good.

My weakness is I have a good step out of the blocks, could be more quicker but the following steps 2, 3, 4 is slight overstriding, and after coming out of the blocks, the power is dissipated from the first step to the next, feels like just no bounce, but possibly after that step to the next there is some step, my right foot is the cause, not sure if it's due to ankle injuries over time or ankle has collapsed when I walk also I can't drive my leading feet back fast enough.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 14, 2023, 05:10:02 pm
Date: 14/03/2023
Soreness: shins

Condition: cold and a little windy, track was surprisingly dry enough to get some grip with flats.

Warm up
   cycle
   activation and mobility stretches
   sprint drills
   sprint starts with focus on driving with the thighs instead of the knees so I drive it forward rather than forward up
   
Workout
   top speed work
      - accelerate 10m and maintain 30m
      - accelerate 20m and maintain 30m
      - accelerate 30m and maintain 10m - was going too fast to maintain technique beyond 10m

   Speed quarter box squats
      - 1 x 3 @20kg
      - 1 x 3 @ 100kg
      - 3 x 5 @150kg

   leg press calf raises bent knees
      - 2 x 20 @150kg

   bench press
      - 1 x 20 @30kg

   standing cable crunches
      - 1 x 5 @30kg
      - 1 x 20 @60kg

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on March 30, 2023, 07:24:36 pm
Shifted my training from my calves to achillies tendon, for ankle stiffness and muscle strength.

Cable ankle hops avoiding heel collapse

Achillies isometric hops

And others of the like.

Also I found out my left tibia bone, bone from knee to feet, is shorter than my right as when doing lunges to test ankle mobility, my left knee has to reach further and end up touching slightly above knee on wall compared to right knee touching mid knee.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 02, 2023, 11:33:52 am
Date: 02/04/2023
Injuries: twisted my knee when doing hurdle hops

Condition: track was slightly wet

Warm up
   cycle
   dynamic mobility warm up
   track warm up
   hip mobility hurdle drills
   hurdle hops,  :raging: :rant: I jumped over one landed close like directly above it one leg on the hurdle and it was wet so it slipped pass the hurdle instead of on it and my other leg landed behind, the front leg caused the hurdle to fall forward and I fell into a forward split position back knee bent and there my knee twisted as the lower leg rotated outwards and landed on shin. managed to get some hurdle hops in.

   edit: now at home knee is hurting more and more, but it was very slow and gradual, it was 4 hours after the incident. I have placed a tight knee compression and placed heat on it.

Workout
 
   despite the injuries I got a few drills in after and some light runs without pain only at home when I put the heat rub on and massaged it and then it started hurting and now I have a compression and it is really painful.

    will upload the ankle stiffness drills and runs I did.

Cool down
   stretch
   

Edit: How I fell and landed, the back leg knee twisted.

(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExMTJkODYzZTU5ZDc5OGNjODA1Y2JiOGU1N2I5NzMyYWIyMjc2ZTBkOCZjdD1n/xT1XGU4ep9smcw3tQc/giphy.gif)

Also pain has subsided a little, it was just constant pain, need to keep knee bend constant else...
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 03, 2023, 08:54:03 am
My ankle stiffness practice.

I did feel my ankles touch the floor, it didn't feel like there was any collapse but in the video because of the shoes im wearing, it looks like my heel has collapsed but it hasn't touched yet unless fully flat I guess.

uncut, unedited, couldn't be asked to edit, trying to recover from the knee sprain. this video was after the fall, same day.

http://www.youtube.com/watch?v=QB2INP2dE40

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 09, 2023, 01:45:30 pm
Date: 09/04/2023
Soreness: not much

Condition: light home workout for ankle stiffness

Warm up
   light ankle hops front back and side to side

Workout
   tip toe bounds light

   walk starts on tip toe for 1 and 2 step

   runup and single leg hop over 1 hurdle for achilies springiness

   single leg depth drop to a 1 step bound

   double leg drop jump - got a chance to measure my reactive index.
      - results of 3 jumps: 1 after another- I was kinda stuck in that phase of trying to not let my heel collapse, of course it did, when I land and then jump and minimize knee bend. box height was upper shin.
         1. FlightTime: 0.6 - GCT: 0.301 - RSI: 2.007
         2. FlightTime: 0.566 GCT: 0.299 - RSI: 1.893           
         3. FlightTime: 0.565 - GCT: 0.3 - RSI: 1.883

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 17, 2023, 08:57:01 am
After reviewing my sprint starts for ankle stiffness and it's looking quite decent, the heel doesn't collapse but of course there is a moderate degree of ankle collapse by about 40% I guess. Maybe the spikes help keeping ankle stiff while compared to my running shoes video where there is more collapse, but I like to believe it's progress that I can keep ankle more stiff than previously rather than the shoes.

While working on the ankle stiffness further I also need to focus on bringing knees together the further I progress with strides.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 19, 2023, 11:37:19 am
Tuesday: Bench Squat - using bench as box height to squat
              Walking tip toes holding weights
              leg curls using cable for hamstring
              upperbody (benchpress or bent over rows or shoulder press)
              if time standing crunches on cable

Thursday: Hex bar deadlift jumps
                power clean sitting onto a bench
                achilies work stand on box, step back off to balls off foot and then push off back onto box without heel collapse, aim
                dynamic upper body workout
                core work if time
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on April 22, 2023, 05:35:09 pm
Drills

We have provided several drills to incorporate into your training for first-step quickness development. Remember to incorporate the components and technical points from above.

Box Drops with Sprints

You’ll need a plyo box and room to run to perform box drops with sprints. This exercise combines two separate exercises into one. For the box drop component, stand atop the plyo box.

Box drops place significant stress on your musculoskeletal structures, so start with a 12-inch box. Step off the box to drop to the floor. Land softly, with both feet hitting the floor at the same time.

As soon as you land, explode into a 20-yard sprint. Complete a total of six sets, resting 60 seconds between each one. This drill helps you learn to overcome inertia. For example, when you explode off the line in football.

You can progress with single leg box drop into a 20-yard sprint.

Hop-Hop Explosions

You’ll just need a single cone to perform the hop-hop explosion drill. Stand to the side of the cone. Hop sideways over it. Once you land, hop back over it to return to your starting point. As soon as your feet hit the ground, explode into a forward sprint for 10 yards.

Falling sprint starts

I'm starting to think that first quick step is not full extend then quick switch therefore quick step but rather when starting make ground contact as soon as possible not worrying much about extension.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 02, 2023, 05:00:55 pm
Another EUreka moment, where you try to practice a movement and find a drill to practice it in isolation and then find a variation to make it walk, skip and running sort of.

The problem I face is knee angle opens up, shin becomes vertical and I overstride and this is during acceleration.

So I seen a video from cody bidly athlete.x about the feeling of the calves to the hamstring when driving the knees to keep angle closed at the full extension, in order to get a good shin angle and higher chances of striking backwards and down rather than straight down and the further you progress it will start to open more and more, the knee angle, so to minimize the change this can be helpful. But this is all just theory don't know if it will actually work, but makes sense.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 07, 2023, 02:30:02 pm
Today's session practicing my strides using the technique of closing the knee angle during starts and the strides and have to say its looking better, I can definitely see the negative foot movement for the initial steps. Just need to close it a bit more as what I feel and what I am seeing is different.

http://www.youtube.com/watch?v=79aVaMNK6bQ
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 10, 2023, 08:00:08 am
Another thing I find out is that, don't know why I didn't realize this but with the last video I see my knees are going down before my arms are fully swung. So I feel that I am not extending fully and that may be the reason for my feet landing down as it is not synchronized with arms. But initially it will be slow but after some practice speed it up.

Raining all day, so could only get a couple practice in.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 11, 2023, 01:05:38 am
Hey, I looked through the last 5 pages or so of your log. I think if you want feedback it might be helpful to see your technique for your explosive partial squats and a vid of some starts with the form you have right now. It's a little harder to give feedback for more experimental stuff. Although I greatly appreciate the analysis side of your log, it's a bit hard to read as an outside reader.

So as far as your wanting to work on the ankle complex, I think these might be really helpful. I think the foot and ankle work closely together so its important to target both. Cal Dietz has these 5 isometric positions to train the foot from.
https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q (https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q)

So that stuff is for the foot, but for the ankle you might be better off with something like drop jumps. Cal Dietz says they target the ankle primarily.  My impression is you are targeting the ankle with lower intensity/higher volume sorts of movements, whereas a drop jump might help with the higher intensity end of the spectrum. Definitely something to be very careful with though, I think the advice given is usually space the reps out with a minute or more rest between reps and a really long rest between sets, with low total volume, like 2 sets of 3 or something like that.

https://www.youtube.com/watch?v=Uuyx2vFQig0 (https://www.youtube.com/watch?v=Uuyx2vFQig0)
If you check out Justin Gatlins start here, he doesn't get that much deeper quad involvement with a deeper shin angle either, and has a lot of ankle bounce as well. So maybe it's not such a bad thing. I think you can see the foot strength playing a role too with how he steps so far on his toes and doesn't have any ankle or foot collapse.

However, I do still think quad explosiveness is still a really important quality to train for you. I think it's kind of difficult to determine what will carryover, but if you post vids of your lifts and start I will try to give feedback. I have a gif of a sled being pushed with deep quad angles but also ankle involvement (that you cant get on something like a squat) I will try to post that, I think might carryover decently.

The last thing, something I saw in some of your earlier videos: It seems like you don't flex the hip forward with the knee extended as much at the end of swing phase as I see other sprinters do, kind of as if you are cutting your stride short. I don't see this as much in your recent videos, but they are more experimental, so its tough to tell what your actual start looks like. I think if you are cutting your stride short, it might be your body proportions (unable to get enough weight forward), or might be an issue with glute activation at deeper RoM's or something like hamstring inflexibility. This I know less about, though.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 11, 2023, 05:22:23 am
Hey, I looked through the last 5 pages or so of your log. I think if you want feedback it might be helpful to see your technique for your explosive partial squats and a vid of some starts with the form you have right now. It's a little harder to give feedback for more experimental stuff. Although I greatly appreciate the analysis side of your log, it's a bit hard to read as an outside reader.

So as far as your wanting to work on the ankle complex, I think these might be really helpful. I think the foot and ankle work closely together so its important to target both. Cal Dietz has these 5 isometric positions to train the foot from.
https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q (https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q)

So that stuff is for the foot, but for the ankle you might be better off with something like drop jumps. Cal Dietz says they target the ankle primarily.  My impression is you are targeting the ankle with lower intensity/higher volume sorts of movements, whereas a drop jump might help with the higher intensity end of the spectrum. Definitely something to be very careful with though, I think the advice given is usually space the reps out with a minute or more rest between reps and a really long rest between sets, with low total volume, like 2 sets of 3 or something like that.

https://www.youtube.com/watch?v=Uuyx2vFQig0 (https://www.youtube.com/watch?v=Uuyx2vFQig0)
If you check out Justin Gatlins start here, he doesn't get that much deeper quad involvement with a deeper shin angle either, and has a lot of ankle bounce as well. So maybe it's not such a bad thing. I think you can see the foot strength playing a role too with how he steps so far on his toes and doesn't have any ankle or foot collapse.

However, I do still think quad explosiveness is still a really important quality to train for you. I think it's kind of difficult to determine what will carryover, but if you post vids of your lifts and start I will try to give feedback. I have a gif of a sled being pushed with deep quad angles but also ankle involvement (that you cant get on something like a squat) I will try to post that, I think might carryover decently.

The last thing, something I saw in some of your earlier videos: It seems like you don't flex the hip forward with the knee extended as much at the end of swing phase as I see other sprinters do, kind of as if you are cutting your stride short. I don't see this as much in your recent videos, but they are more experimental, so its tough to tell what your actual start looks like. I think if you are cutting your stride short, it might be your body proportions (unable to get enough weight forward), or might be an issue with glute activation at deeper RoM's or something like hamstring inflexibility. This I know less about, though.

Thanks for that great feedback. Will appreciate your input.

I guess I can make a compilation of the workout sessions for the week every month. Will get one up for next week.

I can do those 5 ankle isometrics from home, so I can be consistent with it rather than in the gym where I always seem to run out of time.

I was thinking of doing some drop jumps, but not sure what difference is between depth and drop jumps except maybe drop jumps is the minimal ground contact time then I have not done the depth jumps where ground contact can be long. But was planning drop jumps for single leg and double leg. Probably implement it during my gym days.

With the ankle stiffness I have been doing walking on my toes while carrying heavy dumbbells and try to stay on tippie toes but it is as you said, low intensity and high volume. During warm ups I do the small light bounds on the balls of my foot.

With regards to justin gatlin starts and have seen with others with the open knee angles is they have this ability to create negative foot speed, which I am not able to as I don't have a reference point i.e. the calf and hamstring contact, it opens up and I don't feel it opening up, I saw some drills for the negative foot speed with open knee angles, which I will try starting, feels awkward and do it wrong but hopefully over time, but with the calf knee contact I can get a deeper shin angle, but this makes me think, does that mean the feet takes longer to travel back, maybe a little bit. But I would also say quad is useful just to power it out. I recently started doing single leg leg press.

The track I train at, are stubborn, won't let me use some of their equipment unless I be a club athlete member on top of gym member. But I have the harness type of sled, which hopefully can help.

The last you mention is something I just recently noticed, exactly what I was saying, in my last post, need to extend my hips, which I think is what you mean but mistakenly said hip flexion, which is when you bring your knees up rather than the hips coming forward and knees going down and straight for extension.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 14, 2023, 08:56:30 pm
Sorry, I was thinking of depth drops. I was trying to find the source video from where I got that bit of advice but haven't found it yet. It was actually a mix of 2 things, one of Cal Dietz videos where says that he has found that depth jumps end up improving ankle function in particular despite popular belief that it also improves knee and hip explosiveness. The other thing was a Just Fly episode where I think it was either Dan Fichter or Chris Korfist talking about using higher depth drops for developing force absorption, I think in terms of sprinting. I really need to be more organized, I skimmed some videos and podcast episodes and couldn't find either comment, hopefully will get around to it.

I would be careful of single leg depth jumps because I can't imagine you would be perfectly stable landing from that, even though it seems more specific, if the stability is even slightly off (especially for a really dynamic movement absorbing force single leg like that) that will mess with the power output a lot, which you probably know.

Update: Form still sucks lol, I'm covering 10m in 8.5 strides. Not sure if sleds will help but will practice lean aggressively even more so now.

http://www.youtube.com/watch?v=Gl6qP9aT2NI

Also groin sprain after session as painful to walk today.

EDIT: after beating myself up over it and next day (today) looking back at it, the lean looks pretty good, but not putting enough power into the ground and therefore the 3rd step not really projecting forward just energy dying or something, and the 8.5 to 9 steps to 10m.

I will try and improve on the lean just by practicing but will move onto sled workout next week. hopefully that should fix the problem.

For the last part, where I said you might not be flexing your hips enough, I was thinking of this vid where the stride seems cut short in the first step, but I was wrong, you seem to have improved that.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 15, 2023, 06:45:16 am
Sorry, I was thinking of depth drops. I was trying to find the source video from where I got that bit of advice but haven't found it yet. It was actually a mix of 2 things, one of Cal Dietz videos where says that he has found that depth jumps end up improving ankle function in particular despite popular belief that it also improves knee and hip explosiveness. The other thing was a Just Fly episode where I think it was either Dan Fichter or Chris Korfist talking about using higher depth drops for developing force absorption, I think in terms of sprinting. I really need to be more organized, I skimmed some videos and podcast episodes and couldn't find either comment, hopefully will get around to it.

I would be careful of single leg depth jumps because I can't imagine you would be perfectly stable landing from that, even though it seems more specific, if the stability is even slightly off (especially for a really dynamic movement absorbing force single leg like that) that will mess with the power output a lot, which you probably know.

Update: Form still sucks lol, I'm covering 10m in 8.5 strides. Not sure if sleds will help but will practice lean aggressively even more so now.

http://www.youtube.com/watch?v=Gl6qP9aT2NI

Also groin sprain after session as painful to walk today.

EDIT: after beating myself up over it and next day (today) looking back at it, the lean looks pretty good, but not putting enough power into the ground and therefore the 3rd step not really projecting forward just energy dying or something, and the 8.5 to 9 steps to 10m.

I will try and improve on the lean just by practicing but will move onto sled workout next week. hopefully that should fix the problem.

For the last part, where I said you might not be flexing your hips enough, I was thinking of this vid where the stride seems cut short in the first step, but I was wrong, you seem to have improved that.

I tried single leg depth jumps, it is too difficult, especially if one doesn't have stiff ankles it just goes wrong, so yeah not going to do that. Depth drop makes sense and then after progressing from that is land the drop and then single leg jump onto a small box. instead of reactive it's stability and then strength. Numerous ankle twists may have weakened my ankle strength.

You talking about not extending the hips, it is true even if my first step is improved but the following steps the hip extensions decays, so aim is to maintain hip extension during drive phrase until upright then not really an issue but from start to end I need to try keep knees closed as during drive phase it's easier for negative foot movement and in upright it helps with the vertical force development and doing strides with knees closed compared to knees open big difference in stride pattern and less stress on lower limbs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 15, 2023, 11:13:15 am
Sorry, I was thinking of depth drops. I was trying to find the source video from where I got that bit of advice but haven't found it yet. It was actually a mix of 2 things, one of Cal Dietz videos where says that he has found that depth jumps end up improving ankle function in particular despite popular belief that it also improves knee and hip explosiveness. The other thing was a Just Fly episode where I think it was either Dan Fichter or Chris Korfist talking about using higher depth drops for developing force absorption, I think in terms of sprinting. I really need to be more organized, I skimmed some videos and podcast episodes and couldn't find either comment, hopefully will get around to it.

I would be careful of single leg depth jumps because I can't imagine you would be perfectly stable landing from that, even though it seems more specific, if the stability is even slightly off (especially for a really dynamic movement absorbing force single leg like that) that will mess with the power output a lot, which you probably know.

Update: Form still sucks lol, I'm covering 10m in 8.5 strides. Not sure if sleds will help but will practice lean aggressively even more so now.

http://www.youtube.com/watch?v=Gl6qP9aT2NI

Also groin sprain after session as painful to walk today.

EDIT: after beating myself up over it and next day (today) looking back at it, the lean looks pretty good, but not putting enough power into the ground and therefore the 3rd step not really projecting forward just energy dying or something, and the 8.5 to 9 steps to 10m.

I will try and improve on the lean just by practicing but will move onto sled workout next week. hopefully that should fix the problem.

For the last part, where I said you might not be flexing your hips enough, I was thinking of this vid where the stride seems cut short in the first step, but I was wrong, you seem to have improved that.

I tried single leg depth jumps, it is too difficult, especially if one doesn't have stiff ankles it just goes wrong, so yeah not going to do that. Depth drop makes sense and then after progressing from that is land the drop and then single leg jump onto a small box. instead of reactive it's stability and then strength. Numerous ankle twists may have weakened my ankle strength.

You talking about not extending the hips, it is true even if my first step is improved but the following steps the hip extensions decays, so aim is to maintain hip extension during drive phrase until upright then not really an issue but from start to end I need to try keep knees closed as during drive phase it's easier for negative foot movement and in upright it helps with the vertical force development and doing strides with knees closed compared to knees open big difference in stride pattern and less stress on lower limbs.


Hip flexion. Flexion. You might also be not fully extending but i was talking about your stride being cut short at the end of swing phase.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 17, 2023, 03:56:57 pm

Hip flexion. Flexion. You might also be not fully extending but i was talking about your stride being cut short at the end of swing phase.

Isn't the end of the swing phase the part where my knees extend and about to make contact with the ground. How would the hip flexion play role here. Hip flexion would be the from the start of the swing phase to end of the knee drive.
Or am I misunderstanding something.

I've also developed some method of sticking some ball to the back of my calves near the back of the knee, as a reference point to keep knee angle small during swing phase.

Also will use tape method to get that knee closed. But maybe the main problem is cutting strides short from 2nd, 3rd, 4th and 5th steps.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 18, 2023, 05:49:46 pm

Hip flexion. Flexion. You might also be not fully extending but i was talking about your stride being cut short at the end of swing phase.

Isn't the end of the swing phase the part where my knees extend and about to make contact with the ground. How would the hip flexion play role here. Hip flexion would be the from the start of the swing phase to end of the knee drive.
Or am I misunderstanding something.

I've also developed some method of sticking some ball to the back of my calves near the back of the knee, as a reference point to keep knee angle small during swing phase.

Also will use tape method to get that knee closed. But maybe the main problem is cutting strides short from 2nd, 3rd, 4th and 5th steps.

Yes, that is what I am talking about. If you watch the video, at the end of hip flexion/swing/knee drive phase instead of planting your foot like most sprinters you bring it back a little bit and then plant it part of the way through stance phase. One of the possible causes I thought you were planting further back was that you were not getting your weight forward enough. But that is an older video and it seems better in the new ones.

I'm not a sprint coach: the rest of the stuff I said about foot and ankle power improvement I am pretty sure will help but like I said that last comment I made in the original post was just my opinionated take on your mechanics.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 21, 2023, 01:46:31 am
Hey so I found the podcast episode that talks about depth drops, although its only briefly touched on in the context of sprinting

https://www.just-fly-sports.com/podcast-319/ (https://www.just-fly-sports.com/podcast-319/)
Altitude drops at 19 mins in, gets a little more to the point at 21 mins
Also in the podcast theres mention of shin angle at 60 mins, bascially saying you can't get good shin angles without high strength/power levels and cues might not help. Not sure how much that would apply to you.

So you might know that a bunch of the force generated in each step of top speed has to be vertical force, and a large portion of that is absorbing the vertical impact when landing from each step. Quote from textbook: elite sprinters tend to produce most of the total vertical force in the first half of the ground contact, while nonelite sprinters produce vertical force distributed throughout the entire GCT. So the speed at which vertical force is produced eccentrically (when landing) and concentrically is important, which Is why I think the altitude drops should carryover. Definitely something to be really careful with though.

I have some other helpful stuff from the textbook in the speed and reactivity discussion part of the board, under the title agility and speed. I starred the stuff I thought was especially helpful.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 21, 2023, 02:40:31 pm
Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.

The sprint starts are from 5:50, before are my drills and from the start are my gym sessions
http://www.youtube.com/watch?v=h80yEBEKHmE
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 25, 2023, 03:35:03 am
Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.

The sprint starts are from 5:50, before are my drills and from the start are my gym sessions
http://www.youtube.com/watch?v=h80yEBEKHmE

Hey it seems like your strength has increased a fair amount and I think that's really good!! It's great to see you really committing towards improvement and putting in so much dedicated work.

Here are a few things I would do differently:
-On the pin squats I would still maintain body tension out the bottom, I wouldn't relax after setting the weight down on the pins. I remember you said you had some SIJ problems so I understand that that might play a role.
-On the trap bar deads, I would either reduce the weight if you're going for explosiveness or try to stay more stable and maybe eliminate the jump if you're going for strength.
-On the cleans, I might be wrong but it looks to me like you are getting most of the driving force by popping it up with your quads in the upper RoM, and less involvement from full hip extension. I had the same problem. It's a pretty complex move and I can't really coach you how to fix it, and there isn't too much resources for it.
Here's a video that might be helpful: https://www.youtube.com/watch?v=E3aaqhiW3f4 (https://www.youtube.com/watch?v=E3aaqhiW3f4)
You can also try this as a warmup to get more hip involvement (he shows the drill at 9:30): (https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s (https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s)).  He rounds the back during the drill, and obviously don't do that during the cleans, but it was a really helpful drill for me for more p-chain involvement.
-I think for the starts, sleds or hills might help get more forward lean and knee angle. But if you do sleds, I wouldn't do them like in the previous sled video you posted, where you're almost bounding while doing them. Instead I would go heavier, with the technique more like this https://youtube.com/shorts/81TS335Yi6g?feature=share (https://youtube.com/shorts/81TS335Yi6g?feature=share). I think that will help a lot with the knee angles you've been working on recently.

I hope this isn't too much criticism! I think you're doing a great job. Last I also want to add that if your goal is to sprint, it's probably good to remember that the start is just a small part of the whole sprint and the weight room stuff might not carry over much to top speed.

If anyone else has feedback or disagrees with anything I said definitely pitch in!!!   :highfive: :highfive: :highfive:
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 25, 2023, 08:23:06 pm
Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.

The sprint starts are from 5:50, before are my drills and from the start are my gym sessions
http://www.youtube.com/watch?v=h80yEBEKHmE

Hey it seems like your strength has increased a fair amount and I think that's really good!! It's great to see you really committing towards improvement and putting in so much dedicated work.

Here are a few things I would do differently:
-On the pin squats I would still maintain body tension out the bottom, I wouldn't relax after setting the weight down on the pins. I remember you said you had some SIJ problems so I understand that that might play a role.
-On the trap bar deads, I would either reduce the weight if you're going for explosiveness or try to stay more stable and maybe eliminate the jump if you're going for strength.
-On the cleans, I might be wrong but it looks to me like you are getting most of the driving force by popping it up with your quads in the upper RoM, and less involvement from full hip extension. I had the same problem. It's a pretty complex move and I can't really coach you how to fix it, and there isn't too much resources for it.
Here's a video that might be helpful: https://www.youtube.com/watch?v=E3aaqhiW3f4 (https://www.youtube.com/watch?v=E3aaqhiW3f4)
You can also try this as a warmup to get more hip involvement (he shows the drill at 9:30): (https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s (https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s)).  He rounds the back during the drill, and obviously don't do that during the cleans, but it was a really helpful drill for me for more p-chain involvement.
-I think for the starts, sleds or hills might help get more forward lean and knee angle. But if you do sleds, I wouldn't do them like in the previous sled video you posted, where you're almost bounding while doing them. Instead I would go heavier, with the technique more like this https://youtube.com/shorts/81TS335Yi6g?feature=share (https://youtube.com/shorts/81TS335Yi6g?feature=share). I think that will help a lot with the knee angles you've been working on recently.

I hope this isn't too much criticism! I think you're doing a great job. Last I also want to add that if your goal is to sprint, it's probably good to remember that the start is just a small part of the whole sprint and the weight room stuff might not carry over much to top speed.

If anyone else has feedback or disagrees with anything I said definitely pitch in!!!   :highfive: :highfive: :highfive:

Thanks for the feedback. I stopped posting videos of analysis as it gets lost in my journal with little feedback, but am grateful for your input.

Will implement the changes to the lifts you mentioned, today I did power cleans and I just did slow 1st pull then hit my quads as a cue and snap hip forward and pull bar up, but hang cleans very little ROM to develop power so it goes out the window. Just looked back at the video lol jump squats 180kg lol it was 80kg. The aim of the hex bar jumps is to develop power more than strength.

I was thinking of doing light sleds acceleration bounds with it, to develop power and then add the heavy sled you mentioned, I wasn't ready to do sleds because my form didn't look good but I think it's good enough to start using that form on sleds.

I don't really have a goal in mind with the sprints except be technically proficient in the sprint, starting from the acceleration and work my way up.

One thing I find difficult is getting advice from coaches, I don't know why, people's criticism or even joking. Hopefully the opportunity presents itself and I can get help from a coach but I fear that his method will not be to my liking. But i'm happy where i am at, dealing with shin splits, icing seems like a temporary solution as soon as I go back to sprints then the pain comes back.

Next week 3rd June, heading to tanzania, meet family, hopefully get a place to train, even if just small bands and sprint drills.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on May 26, 2023, 05:24:45 pm
Yeah dude im the same way, dont deal with criticism too well. I think with exercise science its kind of tough cause theres probably many ways to approach the same problem. And many people who give opinions on the right way, maybe that way has worked for them or others, but if the theory doesnt make sense to me or the person presents it like its the only way to go about it that can be irritating.

I think for shin splints tibialis raises or walking on the heels with toes and balls of feet off the ground for time was something that helped me.

If I were training for sprint and focusing on acceleration, i would try to do maintenance sprint sessions for top speed maybe at least once every few weeks, to make sure you dont lose your top speed, cause doing lots of weight room stuff without any maintenance speed work can have that effect. I remember a few years ago i committed to a really intense squat program to build a foundation for athleticism, but didnt play much ultimate during that time and when I started playing again my athleticism was horrible because my body had fully adapted to squatting. Maybe you already do enough with the track work you do though.

Hope you have fun on your vacation!
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 27, 2023, 07:26:57 am
Yeah dude im the same way, dont deal with criticism too well. I think with exercise science its kind of tough cause theres probably many ways to approach the same problem. And many people who give opinions on the right way, maybe that way has worked for them or others, but if the theory doesnt make sense to me or the person presents it like its the only way to go about it that can be irritating.

I think for shin splints tibialis raises or walking on the heels with toes and balls of feet off the ground for time was something that helped me.

If I were training for sprint and focusing on acceleration, i would try to do maintenance sprint sessions for top speed maybe at least once every few weeks, to make sure you dont lose your top speed, cause doing lots of weight room stuff without any maintenance speed work can have that effect. I remember a few years ago i committed to a really intense squat program to build a foundation for athleticism, but didnt play much ultimate during that time and when I started playing again my athleticism was horrible because my body had fully adapted to squatting. Maybe you already do enough with the track work you do though.

Hope you have fun on your vacation!

Thanks. Hopefully I can get some time on the beach and do barefoot stuff for shins too.

Exactly As you described in the first paragraph.

I also did top speed maintenance like once a week by doing floats i.e. accelerate 10m than float the rest as best as I can, which is a struggle as I start at the 80m mark, then accelerate 20m and then finally 30m and maintain 50m. I then realized I was running cross legged so also recently started doing crab like walks forward and side ways for the glute.

Will start doing heel walks everyday.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 28, 2023, 12:46:36 pm
Date: 28/05/2023

Soreness: mild shin pain nothing major

Condition: it was really warm outside, dry and nice track condition.

Warm up
   Bicycle warm up
   Dynamic stretches
   Hip mobility hurdle
   Track warm up drills
   Specific drills

Workout
   Heavy sled marches with focus on driving leg back with knee angle maintained
      3 x 15m @ 80kg

   Sled pulls
      3 x 15m @60kg

    Sled sprints
      2 x 15m @40kg

    Horizontal bounds with Sled
      1 x 30m bounds @20kg

Cool down
   Stretch

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on May 30, 2023, 04:05:54 pm
Date: 30/05/2023
Soreness: shins, which get better after rest

Condition: a little cold and windy outside, got to the gym early as didn't go into work, 5:30pm and finished at 7:15pm.

Warm up
   bicycle
   stretches

Track workout
   Speed drills
   sprint float workout
      - 2 x 20m slow comfortable acceleration followed by 30m float maintenance - the faster I am running upright the more my body wants to running cross legged so I have to fix myself mid run to run straight
      - 2 x 20m moderate acceleration then 30m float maintenance
      Note: the cue of striking down directly when upright during top speed phase seems to not make sense as there is high chances of understriding, striking behind centre and causing you to sometimes almost miss the ground and can make you fall forward if you continued so maybe hit slightly forward and down.

Workout
   Box Squat jumps continuous
      - 1 x 5 x 20kg
      - 3 x 5 @60kg

   contrasted with single leg box jumps

   single seated hamstring leg curls pulling towards me
      - 1 x 4 each leg @25kg
      - 2 x 5 each leg @40kg

   spring iso ankle exercise
      - 2 x 30 - 40 sec hold at tip of toe position @15kg dumbbell in one hand

   dumbbell shoulder press
      - 1 x 3 @6kg each hand
      - 2 x 7,10 @12.5kg dumbbells in each hand

Cool down
   stretch
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 01, 2023, 07:24:54 pm
Date: 01/06/2023
Soreness: shins during runs and then it subdued over time

Condition: Warm and started to get windy and slightly cold, got to the gym 5:30 and finished 8:15.

Warm up
   cycle
   stretches

Track Workout
   Sprint drills
   accelerations with behind the knee

Workout
   Hex bar jumps
      - 1 x 3 @30kg
      - 1 x 3 @50kg
      - 3 x 5 @80kg

   Contrasted with straight leg box jumps knee height

   Walking on toes with dumbbells
      - 1 x 5m @5kg dumbbells in each hand
      - 3 x 15 - 20m @holding 25kg dumbbells in each hand

   contrasted with shock drops landing on balls of foot only

   hang cleans
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @50kg

   arm swings with dumbbells
      - 1 x 5 each arm swing @5kg dumbbells in each hand
      - 2 x 10 each arm swing @12.5kg dumbbells in each hand

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 04, 2023, 12:18:10 pm
No speed session today as going to tanzania.

The plane from UK to Saudi was delayed by 1hr due to some technical difficulties and therefore missed the transit flight to tanzania, as when I arrived it was boarding time already, 20 min before flight gate closes and I had 10 mins to get to the furthest gate.

So had to wait for assistance, kindly arranged free next flight another transit via Ethiopia and stayed in airport hotel for next day flight.

Currently 4hrs 30min till final flight to tanzania, God willing, the visa process will go smoothly and start my holiday/relatives wedding.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 14, 2023, 11:57:46 am
Date: 14/ 06 / 2023
Soreness: fatigue quads

Warm up
   General mobility stretches

Workout
   Using standing calf raises machine in reverse for acceleration drive resisted
      - 3 x 5 each leg @60kg
 
   Contrasted above with switching step up on to a box x 3 each leg

   Iso ankle strengthening holding 20kg dumbbell

   Lying hamstring leg curls using bosu ball
      - 2 x 10

   Incline bench press
      - 2 x 10 @ 40kg

Cool down
   Stretch

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 17, 2023, 08:05:44 pm
Weekly session

Regular warm up

Tuesday
   Reverse standing leg press 3 x 5 each leg

   Contrast with single leg box jumps

   Hamstring medicine ball curls 3 x 5

   Isometric single leg calf raises bent legs 2 x 20

   Incline bench press 2 x 7

Thursday
   Hamstring cable kick down 3 x 5 each leg

   Quick reverse leg press dynamic for power 3 x 10 to 15 each leg @50kg

   Single leg box jumps

   Iso calf raise on the leg press machine each leg 2 x 20 sec

   Bent over butterfly dumbell chest workout 2 x 10 @10kg each hand

Saturday
   Plyometric depth jumps

   Quarter squat jumps

   Hop step jump
      - 1st step 2.5m, 2nd step 2.1m and last jump not sure
 
   Broad jumps
      - Best was 2.4m

   Wicket drills 1.5m apart and run up was under 10m

Cool down
   General

Video
http://www.youtube.com/watch?v=QlrRluj3IKQ
   
Comment:
Next up trip is to Mombasa from Dar es Salam then after to zanzibar.
Title: Re: A Journey to Running Fast and Jumping High
Post by: FP on June 18, 2023, 02:18:19 am
Weekly session

Regular warm up

Tuesday
   Reverse standing leg press 3 x 5 each leg

   Contrast with single leg box jumps

   Hamstring medicine ball curls 3 x 5

   Isometric single leg calf raises bent legs 2 x 20

   Incline bench press 2 x 7

Thursday
   Hamstring cable kick down 3 x 5 each leg

   Quick reverse leg press dynamic for power 3 x 10 to 15 each leg @50kg

   Single leg box jumps

   Iso calf raise on the leg press machine each leg 2 x 20 sec

   Bent over butterfly dumbell chest workout 2 x 10 @10kg each hand

Saturday
   Plyometric depth jumps

   Quarter squat jumps

   Hop step jump
      - 1st step 2.5m, 2nd step 2.1m and last jump not sure
 
   Broad jumps
      - Best was 2.4m

   Wicket drills 1.5m apart and run up was under 10m

Cool down
   General

Video
http://www.youtube.com/watch?v=QlrRluj3IKQ
   
Comment:
Next up trip is to Mombasa from Dar es Salam then after to zanzibar.

Hey if i'm not mistaken, it looks like your starts from 5:30 - 7:15 have improved! Step 1 looks similar but steps 2,3 are definitely taking less time, and you're not spending a bunch of time in the air at the end of each swing phase, possibly a greater body lean angle. Hard to say what caused it, my guess is potentiation from the ankle-centered depth jumps, maybe the altitude drops.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on June 19, 2023, 03:22:08 am
Possibly could be, maybe also the balls behind the knees and doing sled sprints minimising opening the knee during drive phase.

10m sprint same day but last run after video
http://www.youtube.com/watch?v=9VCKKk3tbAE

Can you check my broad jumps, is it a technique issue, can't jump farther than 2.4m
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 13, 2023, 03:53:55 pm
Some more insight into my sprinting form is hip projection is not powerful enough that once in the air, I am not moving and also my neck is overly strained looking down so going to focus on making it neutral and look down forward, which after implementing seemed faster to some people.

Going to do some clean variation, single leg onto box, hip thrust on bench.

single leg seated calf raises aim is 25 normal ascent and slow descent but I am just able to get to 15 lol.

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 16, 2023, 03:57:42 pm
Speed and power session

Was trying to practice keeping my neck neutral, which seems to be neutral as I drive out but as soon as I strike the ground my neck is Strained and not neutral anymore. More practice on the step rather than drive out.

Than did some power exercises to improve hip drive, resisted 1 step starts, resisted speed bounds, resisted Broad jumps Contrasted with holding 1kg plates and doing broad jumps. Each weight plate on the sled is 20kg.

Video of the workout below.
http://www.youtube.com/watch?v=yYXb-luPHk8
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 18, 2023, 06:13:12 pm
Date: 18/07/2023
Soreness: fatigued legs mainly

Condition: Got to the gym at 5:30 and finished at 8:00. Clear and slightly windy day.

Warm up
   bicycle
   stretches for mobility and activation
   track warm up
   practice sprint starts

Workouts
   resistance band around waist and reverse lunge slow descent and explosive lunge ascent holding dumbell
      - 3 x 5 each leg @holding 20kg dumbbell in each hand

   contrasted with single leg broad jumps

   seated single leg calf raise
      - 2 x 20 @60kg plates on thigh

   shock drops landing on balls without heel collapsing

   explosive single leg hip thrusts
      - 3 x 5 @40kg dumbbell on hips

   leaning over dumbbell row each hand and after the pull do a tricep kickback
      - 2 x 7 each hand @10kg

cool down
   stretch

Comment
   Emphasizing on hip drive development for all the exercise I do as well as the primary quads, hams, calves, etc.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on July 31, 2023, 04:45:46 am
Strange day yesterday, woke up with pain in my groin and as time passed I was getting lethargic, fever and just not motivated enough to train and decided to train a little just some sprint start forms and then go to a walk in clinic and let's say there were some swelling and doctor said it was an infection, probably bladder infection and prescribed some antibiotics for a week.

Running slightly irritated pain because pain was at side of groin near hips.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 10, 2023, 05:48:15 pm
Date: 10/08/2023
Soreness: elbows (doing box jumps I hit my elbow on squat rack behind), legs are fairly fatigued

Condition: Been while since I got to work out, but it was hot and sunny outside, sweating every second, got to gym 5pm and left at 7:30pm. Good Session.

Warm up
   cycle
   stretches

Track work
   sprint practice and speed work
   sprint starts - jump back and sprint, toe drag walk outs

Workout
   step up with cable attached to waist to develop hip drive
      - 1 x 3 each leg @15kg
      - 1 x 5 each leg @30kg
      - 2 x 5 each leg @40kg

   contrasted with single leg straight box jumps, box height is shin height

   single leg seated calf raises
      - 1 x 5 each leg @20kg
      - 3 x 20 each leg @20kg

   contrasted with shock drops

   hang cleans
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 2,1,2 @60kg

   contrasted with broad jumps

   sprint arm swings with dumbbell

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 19, 2023, 10:17:43 am
Date: 19/08/2023

Soreness: whole legs fatigued, quads and posterior chain sore

Condition: really warm, got to the track at 10am and finished st 1:10pm. Legs still fatigued from Thursday evening sled session. Backwards running really irritate my shins.

Warm up
   General dynamic and static stretches for activation and mobility.

Track warm up e.g. hip mobility hurdles, sprint drills

Workout
   Low heel recovery drills walking and striding, first leg and then 2 legs x 3 x 10 to 20m

   Jump back sprint starts where you jump and bring your legs back at 2 point sprint start stance, leaning and then sprint x 3 x 10 to 20m.

   Tape acceleration drills, place tape markers and strike near those Marks for each step out of the start x 3 x 10m.

   Sled sprints 3 x 10m @ 30kg contrasted with 2 unloaded sprints

Cool down
   Stretch


Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 22, 2023, 04:16:40 pm
Date: 22/08/2023
Soreness: legs are literally shaking lol

Condition: Got to the gym at 5pm, it was really warm/hot, am surprised how 3 progression drills on the track can take 1hr, but then again I feel the need to do it several times before moving on. Finished 8pm.

Warm up
   stationary cycle for couple mins sitting and standing
   general mobility and activation stretches

Track workout
   sprint warm up and drills
   sprint starts
   toe drag drill walk and skip
   jump back sprint start
   tape acceleration drills

Workout
   reverse lunge to step up
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell
      - 1 x 3 each leg @15kg dumbbell
      - 3 x 5 each leg @25kg dumbbell

   contrasted above with explosive step ups 1 steps and sometimes multiple steps bounding up large steps

   seated single leg calf raises
      - 1 x 3 each leg @20kg plate
      - 3 x 20,20,25 each leg @60kg

   contrasted with some bounding on my toes

   time was up so did kettlebell swings
   
   kettlebell swings 1 x 20 @16kg dumbbell - aim is to explosively push hips forward as quickly as possible

cool down
   stretch

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 24, 2023, 06:03:10 pm
Date: 24/08/2023
Soreness: hips/glute area, legs tired, hamstring a little when doing sprint starts, shins as normal

Condition: It was sunny and then it would rain light then stop and start, but only one instant of moderate shower. Got to the gym at 6pm and finished at 8pm.

Warm up
   stationary cycle
   activation and mobility stretches

Workout
   Sprint drills
   hill sprints x 10 - 20m x 3 x 2
   contrasted above with sprint starts 10m

   steep step runs with dumbbell (equivalent to 2 steps up and 2 steps across)
      - 1 run @bw
      - 3 x 2 runs up @12.5kg dumbbells in each hand
 
   contrasted with unresisted sprints up the steep steps

   ankle hops holding same dumbbells x 3 x couple hops in different directions
 
   contrasted above with quick high knee drills on balls of feet then bounds on balls of foot

   kettlebell powerclean but from starting position of on 1 knee, then come up with ephasis on hip driving kettlebell forward and up @12kg kettlebell x 5 each side

   quick arm swings holding 6kg dumbbells in each hand

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on August 26, 2023, 12:50:15 pm
Date: 26/08/2023
Soreness: hips, glute area, sore and internal soreness between hamstring and hips

Condition: It was raining a little, then got worse till it was a shower than it stopped and then it showered again and then finally stopped till I could finish my session, but rain at start of session. Started at 11:15 and finished at 1:15pm.

Warm up
   cycle machine couple mins
   dynamic warm up
   hip mobility hurdle drills
   sprint drills

Workout
   tested my single leg tuck jumps, felt uncoordinated and fatigued quick but left leg was worse
   Pogo hops x 10

   sprint starts experimented on power, quick or comfortable as I feel if you can accelerate quick enough to run the 10m at the same time as powerful start but gradually apply power on the strides from 2nd 3rd step onwards you should have conserved enough energy to accelerate longer, but that's the theory. But time ran out to check my 10m split at the 30m or 40m mark.

   Met another guy there who was a first time, who ran in Nigeria, and wanted to race me, I said only upto 30m and didn't want to try as after trying to accelerate he was not putting effort and when I did he was gone. He also wanted me to time him, which he got 11.13 seconds with bad form, just straight upright from the go.

Cool down
   stretch

Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 01, 2023, 05:06:57 am
Date: 01/09/2023
Soreness: quads, legs basically

Condition: mist spray rain, which is annoying and got to the gym at 6pm and finished at around 8pm practicing technique speed.

Warm up
   cycle machine for couple mins
   mobility and activation stretch
   sprint warm up
   
Workout
   Note: I found out about these 2 sprint drills, which really help with negative foot movement, prime-times (bent leg version of the straight leg bounds and skipping for distance where you drive knees forward but you have to quickly drive knee back before landing and going for next leg, which can be tricky but after some time you figure it out, helps with movement of leg in space) after doing sprints after I can feel my legs are probably moving at a diagonal line forward and back hopefully it is that when I record myself.

   Up stair runs as bouncy as possible holding dumbbells 6 to 7 steep and wide steps equivalent to 2 x 2 normal steps
      - 1 x 1 run to the top @bw light
      - 3 x 2 runs to the top @20kg dumbbells in each hand

   contrasted with light sprint starts for power in the ground strikes

   walking on toes/balls of feet holding 20kg dumbbells for 10m and back backwards and then second set to 50m and walking and then normal walking back forward to the startline and to the gym to the rack

   dumbbell snatch using one hand 17.5kg dumbbell and then 20kg dumbbell

   shoulder press with dumbbell 17.5 kg in each hand x 5 reps

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 03, 2023, 04:57:31 pm
Date: 03/09/2023
Soreness: quads a little

Condition: Really hot, and sunny outside. Got to the gym late 11am and managed to get good data to compare but only got 1 sled run in lol and left 1:10pm.

Warm up
   cycle
   dynamic warm up
   hip hurdle mobility drills
   sprint drills
   sprint start warm up

Workout
   10m sprint starts
      - 2 x 10m powerful drive out
      - 2 x 10m quick drive out
      - 2 x 10m comfortable out the blocks

   60m sprints
      - 1 x 60m powerful drive out - surprisingly was good, and at the 60m I felt like I was falling forward down a slope but without actually being off balance, strange.
      - 1 x 60m quick out - time was running out, only could rest 5m before running again
      - 1 x 60m comfortable out
      Note: I notice I can accelerate out longer if I start out the blocks a comfortable, moderate effort and then increase force intensity for every step.

   sled sprints 10m
      - 1 x 10m sled sprints - only rested 2-3 mins as I only had 1 minute left before gym closes but they allow slight over time.

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 05, 2023, 05:03:53 pm
Date: 05/09/2023
Soreness: where do I start - Both Quads, Side of Quads, Hips near groin and outer hip near the bone, hamstring, especially left hamstring little sprained from a drill lol, glutes a little sore, these were sore when doing warm ups probably from the 60m all out sprints, put my morale down to train.

Condition: It was very hot, but not as hot as Sunday, but still hot. Got to the gym/track 5:50pm and finished at 7:50. Couldn't finish workout because sprained left hamstring

Warm up
   bicycle
   activation and mobility stretches
   sprint drills warm up - legs already feeling fatigued and quads starting to complain
   skipping for distance but you have to withdraw the leading knee back before the next step really strained my hamstring, but not injured just you feel the pain when you do the drill

Workout
   sprint float exercise
      - accelerate 20m, maintain 20m, float 20m and then decelerate 10m x 3 increasing intensity

   single leg tuck jumps without shoes on grass - these are the focus for me
      - 2 x 15 each leg

   sled sprints on grass
      - 2 x 10m @20kg plate on sled
      - 1 x 30m @10kg plate on sled - could only do one as I could feel it in my left hamstring upto 30m
   
   skipped quad work as quads already very sore for some reason, not the sled, before it too

   isometric calf work, single leg on tip toes at quarter squat holding 20kg dumbbell in each hand
      - 2 x 25 seconds @20kg dumbbell in one hand

   bent over dumbbell rows
      - 2 x 7 @25kg dumbbell

cool down
   stretch carefully
   heat balm on hamstring at home
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 08, 2023, 07:24:14 am
Hamstring still strained and hips sore

Date: 07/09/2023
Soreness: legs, hips, quads, hamstring strained

Condition: Started hot and then cooled down towards the evening. One guy doing long jump dislocated his knee, had to come out on stretcher wheelchair kind of thing.  :uhcomeon:

warm up
   cycle
   general

   sprint drills light

Workout
   single leg tuck jumps as quick as I can, but paused on grass barefoot 2 x 15

   contrasted with sprint starts - aim for negative foot and slight power dont want to strain hamstring more

   sled sprints with spikes x 10m @20kg plate

   sprint starts again contrasted

   walking on toes for 30m x 2 lap rest back holding 15kg dumbbell in each hand

   slow arm swings with 15kg dumbbells

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 10, 2023, 01:51:27 pm
After analysing my video upto 60m, the times were the same for powerful, quick and comfortable.

But I think the quick version was better. But the strides upto 10m for all was 8.

At 60m, I was running at under 8 m/s and 10m split time upto 60m was 1.35, which is really slow. need to do more 60m sprints, there were over striding going on too.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 14, 2023, 05:05:12 pm
Date: 14/09/2023
Soreness: shins due to a lot of running

Condition: Normal day, got to the gym late 6:15pm and have to leave at 8:15pm, 2 hours for track and gym session, didn't do much gym session. might have to rush the track session.

Warm up
   cycle machine
   activation and mobility stretch
   track warm up

Workout
   note: taped on small balls behind knees, mental cue to keep knees closed tight
   Sleds - wanted to do it on grass, slippery, so put on spikes and did it on track
      - 3 x 10m - 20kg plate

   unloaded sprints for 10m

   single leg tuck jumps on sand to avoid irritating shin, the sled and runs caused the shin pain

   walking lunges for 10m x 3 @25kg dumbbells in each hand

   that's all

cool down
   stretch

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 22, 2023, 05:29:20 am
Taping balls behind the calves gives a different impression to sprinting, when doing the sprint starts I felt the lack of the closing of the knee angle and felt when I closed it as much as I could during the starts the more power I was putting into the ground. Will record see how they look.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 24, 2023, 02:16:54 pm
Date: 24/09/2023
Soreness: shins a little, quads

Condition: Windy day with slight warmth, Saturday session shifted to Sunday depending on home circumstance.

Warm up
   cycle
   dynamic warm up only and hip static stretches
   hurdle hip mobility drills
   sprint drills

Workout
   3 x heavy sled for couple steps @60kg
   unresisted sprints for couple steps as contrast
   2 x moderate sled load for 10m @40kg
   unresisted sprints for 10m x 2

   Note: Lacked power and something can't pin point. Just didn't feel fast
   
   barefoot single leg tuck jumps on grass  1 x 15 each leg
   
   hands on waist pogo hops aim to minimize ground contact on grass

Cool down
   stretch
   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on September 27, 2023, 05:26:06 am
Date: 27/09/2023
Soreness: quads, shins, calves were battered

Condition: Dull, slight breeze but still slightly warm day. Got to the gym at 5:50pm about and finished at 8:20pm.

warm up
   cycle
   activation and mobility stretches
   sprint drills

Workout
   heavy sled sprints for couple steps @60kg x 2

   contrast un-resisted sprints

   moderate load sled sprints 10m @40kg x 2

   contrast un-resisted sprints

   drop squats - you drop into quarter squat position with barbell and squat up as quickly as you can
      - 3 x 5 @60kg

   contrasted by depth jump to broad jumps

   iso static feet/ankle strength bw x 30 seconds each leg x 2 sets
 
   bent over butterfly dumbbell x 10

cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 06, 2023, 07:43:09 am
Date: 06/10/2023

Soreness: shins, quads

Condition: Got to the gym at 6pm, decided not to do sleds as I had to work on form to avoid over striding.

Warm up
   bicycle
   activation and mobility stretches
   sprint warm up

Workout
   accelerate, sprint float decelerate workout
      - 2 x 20,20,20,10
   single leg tuck jumps
      - 2 x 15 each leg @bw barefoot

   sprint starts aim to reach as far as possible while keeping knee angle minimal - it helps to bring the leg further back
      - 5 x 1 step changing between 2 stance and 3 stance
      - 5 x 2 step changing stances
      - 5 x 3 steps changing stances

   drop squat jumps
      - 2 x 5 @50kg

   single leg eccentric calf raise with barbell, difficult as i had to hold with one hand, will try a different technique
      - 2 x 10 3-5 second descent each leg @50kg

   hang cleans - i can never get these right, always feels strange
      - 2 x 3 - 5 @50kg

   bench press
      - 1 x 20 @20kg

cool down
   stretch


cool down
   stretch   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 11, 2023, 05:09:16 am
Date: 10/10/2023
Soreness: shins sore to touch, glutes

Condition: Slightly cool breezy day, dry track.

Warm up
   cycle machine - gym had an upgrade and had an elliptical (curved) treadmill
   mobility and activation stretches
   sprint drills

Workout
   single leg tuck jumps 2 x 15 each leg - aim is continuous and quick and high knee
   
   accelerate, sprint, float - 70m total x 2 @75 to 85% effort
   
   sled sprints
      Note: just want to mention that I have to consciously keep knee bent during acceleration to get good technique and some practice to try maintain that till I am upright then it becomes easier when knee drives up but bringing it out more difficult as leg has tendency to kick out.
      - 2 x 10m sled sprints @40kg followed by unresisted sprints

      - 1 x 30m sled sprints @20kg followed by unresisted sprints - from 10m to 30m, I didn't get enough chance to get up, I think I may have forced staying low at 15m.

   drop squats - drop to quarter and then squat up as explosive and quickly as possible
      - 1 x 3 @20kg
      - 3 x 5 @50kg

   low box depth jumps for 1 set

   eccentric standing single leg calf raises followed by lower weight fast single leg calf raises
      - 2 x 20 - 25 each leg @40kg followed by 10kg fast calf raises

   hang cleans without hip contact but extension x 20 reps x 1 set

   8kg dumbbells arm sprint swings x 20 each arm

cool down
   stretch

   
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on October 31, 2023, 05:00:21 pm
Date: 31/10/2023
Soreness: slight tight pain in the hamstring, shins a little like normal

Condition: Daylight saving resulting in night run from the get go when I got there at 6pm. Wet track and grass as I hope to do a bit more grass runs when conditions of the grass permit.

Warm up
   cycle
   stretches
   track warm up
   sprint start practice

Workout
   70m - accelerate, sprint, float @85 - 90% smooth but also my hamstring became tight and a little painful after

   sprint start practices - different variations walk, comfortable jump out, 1 step focussed, 2 step focussed, 3 step focus but sprint out to 15m and decelerate upto 30m.

   No gym workout - low time and tight hamstring

Cool down
   stretch
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on November 02, 2023, 08:07:39 pm
Hamstring still feeling tight and if stretched is sore, so doing 2 point start, leaning over I can feel it in my hamstring.

So did some single leg tuck jumps and light sprint runs.
Title: Re: A Journey to Running Fast and Jumping High
Post by: seifullaah73 on January 28, 2024, 05:55:20 pm
Back on the belly fat reduction journey again. Waist was at 33" and now its 37" and I try to reduce intake of eating breakfast at 7am and then eating again at 5pm (crisps, chocolate, I try and limit amount I eat) and then tea snacks at 6pm if hungry and did not eat much at 5pm else I eat next at 10pm.

So will switch it up to intermittent fasting, morning ab workout and 1 scoop diet whey protein while continuing my weight and speed training.