Author Topic: A Journey to Running Fast and Jumping High  (Read 572769 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #420 on: June 30, 2014, 01:06:38 pm »
0
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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #421 on: June 30, 2014, 01:09:17 pm »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #422 on: June 30, 2014, 01:31:35 pm »
0
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #423 on: June 30, 2014, 02:46:53 pm »
0
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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #424 on: June 30, 2014, 02:51:30 pm »
+1
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
       

   
« Last Edit: June 30, 2014, 03:00:18 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #425 on: July 01, 2014, 06:58:45 pm »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #426 on: July 04, 2014, 07:28:25 am »
0
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

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #427 on: July 04, 2014, 01:55:26 pm »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #428 on: July 06, 2014, 08:09:17 pm »
0
did you just guess the distance on the 200? or is there a track now?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #429 on: July 07, 2014, 05:16:28 am »
0
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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #430 on: July 07, 2014, 05:23:52 am »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #431 on: July 08, 2014, 05:00:19 am »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #432 on: July 09, 2014, 08:01:33 am »
0
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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #433 on: July 09, 2014, 04:17:06 pm »
0
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
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #434 on: July 10, 2014, 09:57:06 am »
0
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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/