Author Topic: A Journey to Running Fast and Jumping High  (Read 572172 times)

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adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1275 on: September 23, 2018, 12:33:20 pm »
+1
Date: 20/09/2018
Soreness: quads, hamstring
BW: 7st  :o lol scale is messed up

Condition: It was windy, but very humid inside the gym. Not a lot of room available but managed to get the work done as I wanted. Also am fasting today but I doubt my weight would go down by 2.5 - 3 stones.

"windy" inside the gym sounds like a good problem .. not so much humidity though hah. Gym with nice air flow ftw.

My mistake. It was soo windy outside, even though window was open, hardly any of it entered the room. So humid and no air flow.
gym with nice air flow ftw def, if only it was in this gym.

ahhh gotcha. damn!! sux. would be great if i wasn't mistaken, hah.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1276 on: September 23, 2018, 05:16:02 pm »
0
Date: 23/09/2018
Soreness: none
BW: 10st
Condition: It was raining and a little windy too. Speed session today. 1hr available so fitted in some good runs.

Warm up
   ankle mobility
   dynamic calf stretch
   hamstring leg kicks
   single leg glute bridge
   single hip holds high knee x 20 sec
   quad stretch walk

Track Warm up
   A walk x 20m x 1
   A skip x 20m x 1
   A run x 20m x 1
   alternating high knee drill x 40m x 1
   fast high knee drill x 10m x 1

Workout
   10m sprint starts x 2
   10m push up sprint start x 1
   50m sprints x 2

   Planks using rings x 2 x 1 min (static and push ahead)
   Planks on the floor x 1 min

Cool down
   stretch
   walk down

Comment
It was raining so I couldn't bring the sled as planned. Wet track results in less traction with track and so I couldn't perform could starts but was good in training the acceleration phase and top speed. Also had to fit in core work for my back problem.
   
   
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 #1277 on: September 25, 2018, 09:55:15 am »
+4
Date: 25/09/2018
Soreness: quads a little, glutes a little
BW: " " scale not working
 
Condition: Warm outside and inside the gym. The gym not crowded is good. I had 2hrs, which is the time it takes for me to do the entire lower body workout including warm up and cool down. So rushed in 1 upper body workout for 2 sets.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - lying and seated
   quad stretch - lunge version
   high knee holds single leg /w cable machine @30kg
   hip thrust using bench x 4 /w 5 sec holds
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Explosive reverse lunges
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbells in each hand

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 3 x 7 each leg @30kg dumbbells in each hand (comfortable, moderate difficult)
   
   Single leg calf raises on edge of big plate
      - 3 x 7 @40kg (1 20kg dumbbell on one hand and 20kg attached to weight belt so I can hold on to support bar to balance)
   
   Single leg reverse hyperextension on an incline bench
      - 1 x 5 each leg @15kg
      - 2 x 7 each leg @35kg

   Bent over rows, barbell
      - 2 x 7 @60kg

Cool down
   stretch
   walk back

Comment
It was a good session, BSS starting to get difficult but 30kg was comfortable struggle, might do 2 weeks before going up. With the BSS might right leg is strong but with reverse lunges my left leg is strong. Jump squats and reverse lunges felt good and tiring as 20kg is still big weight but not difficult weight. Single leg reverse hyperextension are feeling good as well as calf raises.
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 #1278 on: September 27, 2018, 10:44:56 am »
+1
Date: 27/09/2018
Soreness: hip, glutes, quads (late doms from last workout)
BW: 142lbs

Condition: It was a nice warm day. The doms from last workout kicked in the start of this session. So when I did the jump squats I go very low and because of that I felt a pinch in my left hip, so need to be careful not to injure that. Teens all over the gym again so I had to just navigate my way around from equipment to equipment that is not being used.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch lying and seated
   quad stretch lunge and bench
   high knee holds using dumbell as teens were using cable @20kg dumbbell
   bench hip thrusts x 5 x 5 sec pauses on top
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg - last set i felt pinch on my left hip which bothered me after, adding that with the doms I had too, so I had to be careful not to injure that, which is usually the next step if I continued.

   Explosive reverse lunges
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbells in each hand

   Single leg calf raises (bench was being used by teens)
      - 3 x 7 @40kg each leg

   Bulgarian Splits Squats
      - 1 x 5 each leg @bw
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg reverse hyperextension
      - 1 x 5 each leg @15kg
      - 2 x 7 each leg @35kg

   Bent over rows
      - 1 x 5 @70kg
      - 1 x 7 @50kg

   Planks with feet on bench x 1 min, side variation x 30 sec each side, front x 30 sec

   Shoulder press front and side w/ dumbbells
      - 1 x 10 each side @10kg dumbbells

Cool down
   stretch
   walk back

Comment
It was a good session, the jump squats kind of tweaked my left hip, so had to be cautious when doing the other workouts. Gonna rest it up. the bss are so comfortable and grueling hardwork. The reverse hyperextension single leg when done on a bench on an incline, when my hip is on the bench it causes pains in my lower abdominus near pubic bone as bench has hard wood under the sponge so I use mat on it. 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 #1279 on: September 29, 2018, 10:04:23 am »
+2
Date: 29/09/2018
Soreness: none
BW: 65kg

Condition: Awesome day to run, nice and sunny with a nice breeze. Also another person who was there gave me some tips, which was nice. Also brought in the sled. I had 1hr 30mins, which was enough without sled, but with sled I just scraped in a minimal workout.

Warm up
   ankle mobility
   calf stretch dynamic
   front leg swings for hamstring and hips
   leaning over hamstring stretch
   bench hip thrust
   walking quad stretch
   high knee hip holds with strap attach to thigh and cable /w 30kg weight x 20 sec
   back stretch front and back
   explosive reverse lunges (explosive eccentric portion only) w/ 5kg dumbbells in each hand 1 x 3 each leg

Track Warm up
   A walk 2 x 20m
   A skip 2 x 20m
   A run 2 x 20m
   Alternating high knee drills for 30m
   Fast high knee drills for 10m

Workout
   2 x 10m sled sprint strides w/ 53% bw load
      - slow motion sprint start to get form right

   3 x 10m sprint starts @90% effort

   2 x 30m sled sprints /w 15% bw load   

   2 x 30m sprints

   1 x 50m sprints - time ran out at this point

Cool down
   stretches
   walk home
   did planks at home 1 min front, 30 sec each side and then 30 sec front

Comment
It was a good workout session. I can really feel the effects of the sled on my acceleration. I just need to learn to keep my head longer as I am popping up too quick. so 10m sprints I will keep head down throughout. On the 30m sprints it felt good although during the middle phase I was stumbling over I was still able to keep running and with sled off felt powerful. 50m sprints was good too but was only able to do 1. A guy mentioned to keep my head low as I was coming up at 5m during 10m sprints. Good session. But I find out that gym has a sled similar to mine, so I didn't have to bring mine, so will remember next time just need to bring my own harness.
   
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 #1280 on: September 29, 2018, 03:54:07 pm »
+1
why are you going low on the jump squats? recipe for disaster IME unless you're very careful.
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

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1281 on: September 29, 2018, 04:19:18 pm »
0
why are you going low on the jump squats? recipe for disaster IME unless you're very careful.

It's something I need to work on. When I jump squat I don't focus on the descending part, so that causes my depth to vary, so need to focus on that and maintain a parallel or above parallel depth.
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 #1282 on: October 02, 2018, 06:21:33 am »
0
Car out of use because of a car crash on monday. speeding bwm collided with my car and now car is out of use. Not a serious collision but car tyre compacted into the frame. so no gym this week until car is repaired or I have a replacement car temporarily.  :uhcomeon:

So will plan some alternative's at home.
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/

Mikey

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Re: A Journey to Running Fast and Jumping High
« Reply #1283 on: October 02, 2018, 07:35:59 am »
0
How old was the BMW? Assuming since it was their fault they're covering your repair costs?
"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...

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1284 on: October 03, 2018, 08:52:41 am »
0
How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.
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 #1285 on: October 03, 2018, 09:12:06 am »
0
Date: 02/10/2018
Soreness: quads, glutes
BW: n/a

Condition: no access to gym so did home workout. sweating like crazy.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   quad stretch lunge position
   single leg glute bridge
   high knee hip hold with weight plate of 10kg total on thigh x 20 sec each leg
   back stretch front and back

Workout
   Jump Squats holding weight under chin 10kg
      3 x 5 - make sure to avoid leaning forward as back can get tension
   
   Reverse Lunge to eccentric explosion
      2 x 5 @5kg plates on each side

   Pistol squats on edge of last step
      3 x 7 @5kg plates on each hand - toughest one yet

   Single leg calf raises
      3 x 7 each leg @5kg plates in each hand - sweating alot

   Planks with variations
      1 min front
      30 sec each side
      30 sec font but with lifting and extend each hand ahead

Cool down
   stretches
   milkshake

Comment
Hard work but I guess it's good that I could do hard work from home. Quads were dead tired. But others were fine. couldn't do any hamstring, but pistol squats targeted them as well as glutes and quads as I go very low. good workout.
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/

Mikey

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Re: A Journey to Running Fast and Jumping High
« Reply #1286 on: October 03, 2018, 09:18:14 am »
+2
How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.

Bastards  :raging:
"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...

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1287 on: October 03, 2018, 09:31:15 am »
+1
How old was the BMW? Assuming since it was their fault they're covering your repair costs?

It was 2018 4 series BMW. It was a rental car, which they hired for whatever reason. ofc they will say it's not their fault. So they will not be covering my repair costs. They will rather make a claim against my insurance and all that fun procedure lol.

Bastards  :raging:

ikr. I will be defending myself to my insurance. Also their car smelt like weed or some sort and when I was taking photos one of the passengers who had stepped out still had it in his mouth lol so got a photo of that too. thanks for that  :trollface:
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 #1288 on: October 06, 2018, 10:24:44 am »
+1
Date: 06/10/2018
Soreness: quads a little
BW: 64.7kg

Condition: It was a really bad day, it was raining a lot and no signs of stopping. Also windy and cold. Still raining as I write this. It's bad because it's a speed session for me and also on top of that I don't have access to car now, so it's a 50min walk to the gym in the rain to the gym and then 35 min walk back.

Warm up
   50 min walk to gym
   ankle mobility
   calf stretch
   hamstring stretch lying down
   quad stretch lunge and walking variation
   reverse calf raises for shins
   front and back straight leg kicks
   high knee holds with cable strap attached to feet /w 30kg weight 20 sec hold
   hip thrust using bench x 5 x 5 sec hold on top
   back stretch front and back
   reverse lunge with explosive eccentric /w 5k dumbells in each hand
   squat with empty bar x 5 - just for getting body comfortably throughout movement

   Standing vertical jumps - roof is 30 inches so I reached 23 inches

Track Warm up
   1 x a walk
   1 x a skip
   1 x a run
   1 x alternating high knee drill
   1 x fast high knee drill
   1 x straight leg runs - didn't feel good for my back, slight pain

Workout
   1 x 10m sprint start with sled @35kg
   
   1 x 10m sprint

   1 x 30m sprint w/ sled at 15% bw load

   1 x 30m sprint

   1 x 50m sprint

Gym workout
   Planks /w half superman x 2 min
   Planks original x 1 min
 
   Standing vertical jump x 5
   running vertical x 1 - small space so not enough to jump high

Cool down
   stretch
   40 min walk back

Home - wanted to attempt how much chin ups I could do

   Chin ups 1 x 15  :personal-record:
   
   I play mental games with myself, instead of counting up 1,2,3.. I counted like 1,1,1,2,2,2,3,3,3,4,4,4,5,5,5 - much easier. Goal is to get over 20.

Comment
Good session but bad day. Raining as heck.
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 #1289 on: October 06, 2018, 04:32:23 pm »
+2
how is there a 15-minute differential between going to and from the gym?
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