Author Topic: A Journey to Running Fast and Jumping High  (Read 572012 times)

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LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #570 on: November 02, 2014, 09:17:45 am »
+1
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.
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 #571 on: November 02, 2014, 09:30:19 am »
0
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.
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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #572 on: November 02, 2014, 08:49:10 pm »
+3
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.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #573 on: November 03, 2014, 06:46:14 am »
0
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:
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 #574 on: December 01, 2014, 10:35:21 am »
0
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
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 #575 on: December 02, 2014, 03:11:19 pm »
0
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
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 #576 on: December 09, 2014, 05:05:12 am »
0
-----------------------------------------------------------------------------------------------------------------------

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
'-----------------'
« Last Edit: December 09, 2014, 05:07:06 am 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 #577 on: December 09, 2014, 05:12:32 am »
0
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
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 #578 on: December 09, 2014, 09:22:57 am »
+1
MORE. SPRINTING. VOLUME.
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

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #579 on: December 09, 2014, 10:13:32 am »
+1
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:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #580 on: December 09, 2014, 01:51:47 pm »
0
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
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 #581 on: December 09, 2014, 01:56:08 pm »
0

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.



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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #582 on: December 09, 2014, 06:18:03 pm »
+4
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.
« Last Edit: December 09, 2014, 06:20:49 pm by acole14 »

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #583 on: December 09, 2014, 06:44:23 pm »
0
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.
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

Mikey

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Re: A Journey to Running Fast and Jumping High
« Reply #584 on: December 09, 2014, 11:04:26 pm »
0
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:
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...