Author Topic: A Journey to Running Fast and Jumping High (Read 1721762 times)

seifullaah73 · « **Reply #1110 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.

seifullaah73 · « **Reply #1111 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.

seifullaah73 · « **Reply #1112 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.

LBSS · « **Reply #1113 on:** December 07, 2017, 12:22:19 pm »

good luck with the gig

seifullaah73 · « **Reply #1114 on:** December 08, 2017, 09:21:32 am »

Quote from: LBSS on December 07, 2017, 12:22:19 pm

good luck with the gig

Thanks.

seifullaah73 · « **Reply #1115 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.

seifullaah73 · « **Reply #1116 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.

Coges · « **Reply #1117 on:** December 11, 2017, 05:23:16 pm »

Quote from: seifullaah73 on December 11, 2017, 09:28:31 am

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.

seifullaah73 · « **Reply #1118 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.

seifullaah73 · « **Reply #1119 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.

<a href="http://www.youtube.com/watch?v=VbJ7GXpyBdQ" target="_blank">http://www.youtube.com/watch?v=VbJ7GXpyBdQ</a>

seifullaah73 · « **Reply #1120 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.

seifullaah73 · « **Reply #1121 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.

adarqui · « **Reply #1122 on:** December 16, 2017, 11:22:40 am »

Quote from: 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.

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.

adarqui · « **Reply #1123 on:** December 16, 2017, 11:26:09 am »

also another reply on previous page ^^

Quote from: 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.

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.

heal up man! eat good, drink plenty of water, and try not to mess with it much!

seifullaah73 · « **Reply #1124 on:** December 16, 2017, 12:23:33 pm »

Quote from: adarqui on December 16, 2017, 11:26:09 am

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.

Quote from: adarqui on December 16, 2017, 11:26:09 am

Quote from: 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.

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.

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.

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 1721762 times)

seifullaah73

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