Author Topic: A Journey to Running Fast and Jumping High  (Read 572144 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1155 on: February 21, 2018, 05:33:09 am »
0
DOMS in my Glutes hamstring calves and quads

EDIT: now feeling nauseous and queasy feeling in my stomach because of the doms.
« Last Edit: February 21, 2018, 12:08:00 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 #1156 on: February 21, 2018, 02:11:57 pm »
0
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.
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 #1157 on: February 22, 2018, 04:11:11 pm »
0
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.
 


     
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 #1158 on: February 23, 2018, 01:27:03 am »
0
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
Muscles are nonsensical they have nothing to do with this bullshit.

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

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FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1159 on: February 23, 2018, 09:57:18 am »
+1
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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1160 on: February 23, 2018, 01:54:48 pm »
0
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.
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 #1161 on: February 24, 2018, 10:04:53 am »
0
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.
« Last Edit: February 24, 2018, 10:06:33 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 #1162 on: February 27, 2018, 02:04:48 pm »
0
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.
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 #1163 on: March 01, 2018, 01:07:13 pm »
+2
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.
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/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1164 on: March 01, 2018, 02:19:43 pm »
+1
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!

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1165 on: March 01, 2018, 05:58:07 pm »
0
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.
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 #1166 on: March 02, 2018, 03:25:16 pm »
0
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.
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 #1167 on: March 03, 2018, 09:46:10 am »
0
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.

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 #1168 on: March 07, 2018, 03:47:21 pm »
+1
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.
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 #1169 on: March 11, 2018, 01:03:08 pm »
+1
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:

<a href="http://www.youtube.com/watch?v=KgtS8fOWYyQ" target="_blank">http://www.youtube.com/watch?v=KgtS8fOWYyQ</a>
« Last Edit: March 11, 2018, 01:05:08 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
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Measuring reminder:
5 toe to heel steps = 148cm
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�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/