Author Topic: A Journey to Running Fast and Jumping High  (Read 572079 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #690 on: August 20, 2015, 10:39:10 am »
0
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.
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 #691 on: August 24, 2015, 12:04:24 pm »
+1
belated welcome back man. where were you? got a new goal or still trying to get faster?
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 #692 on: August 25, 2015, 09:31:53 am »
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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
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 #693 on: August 25, 2015, 09:32:16 am »
0
uh, holy shit.
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 #694 on: August 25, 2015, 09:38:54 am »
0
uh, holy shit.

exactly, first time it's happened to me in terms of getting locked up.
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 #695 on: September 01, 2015, 03:25:05 pm »
0
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
« Last Edit: September 01, 2015, 05:03:06 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/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #696 on: September 02, 2015, 04:09:26 am »
+1
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
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 #697 on: September 05, 2015, 01:48:26 pm »
0
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.
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 #698 on: September 10, 2015, 09:27:24 am »
+1
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
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 #699 on: September 10, 2015, 10:47:34 am »
+1
at least you're doing more reps now. try doing some longer sprints as well.
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 #700 on: September 10, 2015, 02:25:46 pm »
-1
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.
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 #701 on: September 11, 2015, 10:36:19 am »
0
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
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 #702 on: September 12, 2015, 01:15:09 pm »
0
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.
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/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #703 on: September 14, 2015, 05:51:17 am »
0
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.
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 #704 on: September 14, 2015, 07:38:05 am »
0
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.
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/