Author Topic: A Journey to Running Fast and Jumping High  (Read 92684 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1335 on: December 15, 2018, 09:18:14 am »
+1
Date: 15/12/2018
BW: 64kg
Soreness: none

Condition: It was sooo cold and the wind was very strong. I didn't have a cold anymore but just a chesty cough, you know when you inhale, you hear the congested wind tract near the chest. So I had to make sure I didn't get involved in a high intensity workout where I may get tired, so did low but in strong bursts.

Warm up
   ankle mobility
   calf stretch dynamic
   dynamic hamstring stretch
   quad stretch
   glute bridges double and single
   high knee hip holds at 50kg w/ thigh strap on cable
   back stretch
   
   Treadmill runs @15% incline at 18km/h for a few seconds

Track warm up
   a walk
   a skip
   a run
   alternating high knee drills

Track workout
   2 x 10m sprint starts
   1 x 30m acceleration sprints

Gym
   3 x 5 bench press @30kg

   standing vertical jumps at 22-23 inches

Cool down
   stretch
   walk back

Comment
It was very cold and wind was strong, so I had my coat on and would take off coat 3 times before going back in. Workout was OK no explosiveness obv but motion and power was there.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1336 on: December 18, 2018, 11:00:53 am »
+2
Date: 18/12/2018
Soreness: n/a
BW: 10st 1lbs

Condition: I was feeling better, but I had a chesty cough filled with mucus, so I had to take care of fatigue but energy was there a bit. It was cold outside and windy. Winter is in full motion.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - lying and seated
   single leg hip thrusts
   single leg glute bridges
   quad stretch - forgot
   High knee hip holds with foot strap /w 50kg load - more difficult than thigh strap
   back stretch - front and back
   
   Treadmill sprints 18kmh at 15% incline - difficult because of the incline - few seconds

Workout
   Jump Squats on bench
      - 3 x 5 @35kg

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 3 x 1 each leg @40kg dumbbells in each hand - more comfortable and easy

   Single leg calf raises
      - 3 x 5 each leg @40kg

   Prayer Break

   Single leg bent reverse hyper extensions
      - 3 x 5 @35kg /w foot strap at cable machine

   Bench Press
      - 1 x 5 @20kg bar
      - 3 x 5 @40kg - comfortable easy

Cool down
   stretch
   walk back

Comment
I was not suffering from any cold or flu so in that respect i was feeling better, but my chest was still congested and have chesty coughs from time to time. Bulgarian split squats was comfortably less harder than last week. hyper extension progressed another struggle but comfortable. Good workout session despite cough.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1337 on: December 20, 2018, 09:58:39 am »
+1
Date: 20/12/2018
Soreness: back near the hip bone a little sore
BW: 10st 02.8lbs

Condition: Slight congested chest. Blocked ears, nose and congested chest with coughs = Bad combo. I brought jumper and it was cold outside but with the sun shining slightly.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   seated hamstring stretch
   single leg glute bridges
   hip thrusts
   high knee hip holds x 15 seconds /w 50kg feet strap
   back stretch front and back

   Treadmill runs 18km/h @15% - getting easier

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg
      - 3 x 1 each leg @40kg - no rest between legs
      - 1 x 5 each leg BSS jumps with high knee @bw

   Single leg calf raises
      - 1 x 7 each leg
      - 3 x 7 each leg @40kg

   Bent single leg reverse hyperextensions
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @35kg

Cool down
   stretch
   walk back

Comment
It was a good session.
   
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1338 on: January 03, 2019, 10:09:48 am »
+2
Date: 03/01/2019
Soreness: inner thigh which got pinched by the weights on the weight belt, lower back is ok.
BW: 65.6kg

Condition: It was nice to take a week and a bit rest from the sickness, negligible amount of chest congestion. So I took it light to start new phase.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch
   single leg glute bridges
   seated hamstring stretch
   bench hip thrusts
   high knee hip holds x 20 sec each leg @50kg
   back stretch - front and back

   Treadmill sprint at 23km/h at 15% incline - very difficult to do without holding so did a 20 seconds holding the front railing.

Workout
   Counter movement jump squats off a pin
      - 3 x 5 @30kg
   
   Box Squats - 2 1/2 inch plate on top of a bench - sat on that
      - 1 x 3 @30kg
      - 1 x 5 @60kg
      - 3 x 3 @100kg - a little painful on the lowerback (3-4/10) not injury type of pain but just the pain my body is trying to adapt as my lower back is already weak and gets the pain from time to time so this pain was the same but I hope to adjust to it.

   Single leg calf raises
      - 1 x 5 each leg
      - 2 x 7 each leg @50kg
      - 1 x 10 each leg @30kg

   Single leg bent reverse hyper extension
      - 1 x 3 @40kg - too heavy
      - 2 x 7 @35kg - just right

   Planks /w 15kg weight back on my back x 1 x 2-3 minute

Cool down
   stretch
   walk back

Comment
It was a good session, the box squats felt good, will first try and get my back strong enough and my core before progressing up a weight. The rest was normal.
Treadmill difficult without hands so will have to gradually do it without hands for a certain amount of time before holding onto the support in front.
   
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1339 on: January 08, 2019, 11:33:14 am »
+1
Date: 08/01/2019
Soreness: shoulders, nothing else (sitting)
BW: 65.6kg

Condition: It was sunny but cold as well, but inside the gym, wind is cancelled out so all you can feel is the heat from the sun, which is was a little bit more than my liking. Workout lasted 2 1/2 hours.

Warm up
   Ankle mobility
   ankle stretch
   hamstring stretch seated
   quad stretch on bench
   hip thrust on bench
   lying hamstring stretch
   lying single leg glute bridge
   high knee hip holds single leg @50kg x 20 seconds
   back stretch front and back
   
Pre-workout treadmill run
   23km/h run at 15% incline holding on to support for 30 seconds or so
      - Hopefully get my stride frequency fast enough that I can do it without holding

Workout
   Counter movement Jump Squats
      - 2 x 5 @40kg
      - 1 x 5 @30kg

   Box Squats
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Prayer Break

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 1 x 1 each leg @40kg dumbbells in each hand
   
   Single leg calf raises on edge of 4-5 inch plate
      - 1 x 5 @bw each leg
      - 3 x 7 @50kg each leg

   Single bent leg hyper-extensions
      - 1 x 5 each leg @15kg
      - 3 x 7 each leg @35kg

   Shoulder press front and side
      - 2 x 7 @15kg dumbbells

   Planks
      - 1 x 1-2 min @15kg weight on back

Cool down
   stretch
   walk back

Comment
It was a good session, the box squat on bench does not work because of the sponge, so I place weight plate on it, which is about 2-3 inches thick. My low back does hurt when I do it, but it's not a type of pain that I have to stop and avoid but rather my back is under stress but not a dangerous stress. I squeeze my abs for dear life when squatting so pain has gone down and I minimize sitting to back to put my low back in danger but like a normal squat sitting on a chair. I stand with my legs on each side of the bench to get that good width and then sit back, sit lean back and then lean forward and squat up, after the squats back feels good. I also decided to add a 1 rep BSS so as not to lose strength in that type of movement. The rest of the workout was good too, same as normal.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1340 on: January 10, 2019, 10:31:36 am »
+2
Date: 10/01/2019
Soreness: glutes and hamstring
BW: 66.4kg

Condition: It was cold and windy and came in with 1hr 45min, so I did the major lifts only,  back pain bearable during the lifts but glutes sore after workout.

Warm up
   ankle rotations
   calf stretches
   hamstring stretch - 2 variations
   quad stretch
   glute bridge single leg
   hip thrusts x 3 /w 5 sec pause
   high knee hip holds each leg 2 x 10 sec each leg @50kg
   back stretch - front and back
   
Pre-workout
   Treadmill 23km/h @15% incline 1 min

Workout
   Counter movement jump squats
      - 2 x 5 @40kg
      - 1 x 5 @30kg

   Box Squats
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Single leg calf raises on raised platform
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @50kg

   Single leg bent hyper extension
      - 3 x 7 each leg @35kg

   Bench Press
      - 1 x 5 @45kg - hard
      - 2 x 7 @40kg - comfortable

Cool down
   walk back
   stretch

Comment
It was a good session, box squats are good hoping it can be a means to strengthen my core and back as I am engaging my core when doing them, other lifts were ok.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1341 on: January 13, 2019, 05:56:43 pm »
+2
Date: 13/01/2019
Soreness: none
BW: 65.4kg

Condition: Cold and really windy, shed was locked so no access to sled weights.

Warm up
   ankle mobility
   calf stretch dynamic
   hamstring stretch - dynamic - seated and swinging legs
   quad stretch walking
   single leg hip thrusts
   high knee hip holds single leg @50kg standing
   back stretch

Pre-workout
   treadmill run - 15% incline @23km/h holding with sporadic letting go of the handle.

Track Warm-up
   A walk x 2
   A skip x 2
   A Run x 2
   
Workout
   10m Sprint Starts x 3

   30m Acceleration sprints x 3

   50m Sprints x 2

   Sprint starts 1st step for distance x 2

   Planks x 3 min

   Seated arm swings 1 x 10 @4kg dumbbells in each hand
   Seated arm swings 1 x 20 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the wind made it difficult especially the 50m sprint, the wind was really powerful. Strong but would have liked it more quicker explosive drive out of the start but runs were strong despite the wind.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1342 on: January 15, 2019, 03:51:17 pm »
+3
Date: 15/01/2019
Soreness: some back pain because of my poor sitting posture
BW: 145.6lbs

Condition: Got to gym late, 12 noon so had just under 2 hours including warm up. It was cold outside but it was OK inside.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   single leg hip thrusts
   single leg high knee hip holds using cable foot strap x 10 sec @50kg x 2
   back stretch front and back

Pre workout Warm up run
   Treadmill run 23km/h @15% incline for 15-30 seconds, w/ 1 second without holding

Workout
   Counter movement Jump Squats
      - 1 x 5 @40kg
      - 1 x 5 @30kg
      - 1 x 5 @20kg

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 1 x 1 each leg @40kg dumbbells in each hand

   Prayer Break 30 mins
   
   Box Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @120kg

   Single leg calf raises
      - 1 x 5 each leg @bw
      - 3 x 10 each leg @50kg

   Single bent leg reverse hyper extension
      - 2 x 7 @35kg each leg

Cool down
   stretch
   walk back

Comment
It was a good session, I decided to further widen my stance on the box squats, I did the box squats at 100kg and it was comfortable and at 120kg it was a good struggle and first reps is always painful for my back but next reps its comfortable and then it was easy afterwards, which was a little strange, I decided to record the box squats to get your analysis of second and third set, second set I felt like I wasn't sitting back so on third set I emphasized on sitting back. I think back pain is because of my bad sitting posture but following reps are easy. the rest were just normal session. treadmill was good managed to run for 1 seconds without hands lol.

Note: Oops forgot to trim end of the video.
<a href="http://www.youtube.com/watch?v=arLC_ATHiK0" target="_blank">http://www.youtube.com/watch?v=arLC_ATHiK0</a>
« Last Edit: January 15, 2019, 03:54:16 pm by seifullaah73 »
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1343 on: January 19, 2019, 10:14:41 am »
+1
Date: 19/01/2019
Soreness: hamstring a little, mid back little
BW: 145.2lbs

Condition: It was cold af, not much wind but very cold. 1 hour workout a lot can be done, warmed up from 11:30 to be 12:00pm. Workout from 12pm to 1pm, which is when gym closes.

Warm up
   20 min walk to gym
   Ankle mobility
   dynamic calf stretch
   hamstring stretch dynamic
   bss jumps bw with high knee in the air x 3
   hip thrusts single leg x 5 /w 5 sec pause
   single leg high knee hip holds x 15 sec /w 50kg cable foot strap
   back stretch front and back
   barbell only squats

Pre workout routine
   Treadmill 23km/h 15% incline - couldn't use it but I guess I don't have to do this during speed workouts only during gym work.

Gym warm-up
   A walk x 2 x 20m
   A skips x 2 x 20m
   A runs x 2 x 20m
   high knee drills x 1 x 30m

Workout
   10m heavy sled (45kg) sled runs x 2
   
   10m sled runs @15kg x 2

   10m sprints x 2

   30m sled sprints @15kg x 2

   30m sprints x 2

   50m sprints x 1

Cool down
   stretch
   30 min walk back

Comment
Cold as heck, but the workout session was good. The sled sprints are really effective but after when running without the load on the first run I stumbled at the start as I was too close to the ground but on the second run it got better was low and managed to maintain balance. The longer runs felt strong and felt fast when load is removed.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1344 on: January 22, 2019, 04:10:04 pm »
+1
Date: 22/01/2019
Soreness: none
BW: n/a scale gone haywire saying 10st 0lbs

Condition: Alright condition.

Warm up
   Ankle mobility
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single leg glute bridges
   hamstring stretch on bench
   quad stretch on bench
   hip thrust single leg on bench
   high knee single leg holds w/ 50kg feet strap
   back stretch front and back

Pre-Workout
   treadmill runs 23km/h @15% incline

Workout
   Counter Movement Jump Squats
      - 3 x 5 @40kg

   Prayer Break

   Box Squats
      - 1 x 5 @bw
      - 1 x 4 @40kg
      - 1 x 3 @80kg - quite painful on my lower back to mid back
      - 3 x 7 @120kg - first rep is painful the rest of the reps was no pain whatsoever

   Single leg calf raises
      - 1 x 5 @bw
      - 3 x 10 @ 60kg

   Single leg bent reverse hyperextensions
      - 1 x 4 @bw
      - 1 x 5 @20kg
      - 2 x 7 @40kg
      - 1 x 10 @25kg

Cool down
   stretch
   walk back

Comment
Car always fuks all the time, car was fixed when I went to the gym, now belt has come off and now I have to order another belt, which I can only get online. Sucks. Workout was good. box squats at light weight is painful but heavy is not painful, even if I push my hips back as back as I can before sitting then no pain. Others were ok.
   
   
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #1345 on: January 22, 2019, 11:03:58 pm »
+3
I would really watch the back pain on the squats there bud. Just because it warms up during the reps, doesn't mean there's not something going on. It may not fix itself by continuing to put more weight on the bar. Here's two good videos (1, 2) about some other exercises you could be doing to strengthen the lower back outside of squatting. Doing squat jumps with >50% BW is also way too much. I don't even think KF did that much when he was doing them.

Also, just the semi-regular reminder that you're not doing any sprints over 50m for many months now. Of course, I'm not sure what your plans are in terms of athletics - specifically, if you're just doing gym stuff now and not planning on running 100m.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1346 on: January 23, 2019, 04:55:52 am »
0
I would really watch the back pain on the squats there bud. Just because it warms up during the reps, doesn't mean there's not something going on. It may not fix itself by continuing to put more weight on the bar. Here's two good videos (1, 2) about some other exercises you could be doing to strengthen the lower back outside of squatting. Doing squat jumps with >50% BW is also way too much. I don't even think KF did that much when he was doing them.

Also, just the semi-regular reminder that you're not doing any sprints over 50m for many months now. Of course, I'm not sure what your plans are in terms of athletics - specifically, if you're just doing gym stuff now and not planning on running 100m.

Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #1347 on: January 23, 2019, 05:53:42 am »
+2
Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

Oh, a counter-movement jump doesn't have any rest phase. You're confusing the squat jump (lower-pause-jump) with the counter-movement jump (an SVJ, but sometimes done with no arm swing). Either way, most coaches/sources I've read would only prescribe ~20-30% max for jump squats. The movement still has to be fast. It might be why your back is sore!

In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

Strengthening is the key. Strong, conditioned muscles that can comfortably handle the tension exerted on them don't get injured. This discussion is probably worthy of a post by itself, but stretching probably does very little to alleviate a new pain. Make sure you're doing some isometric holds, rotational core stuff as well as stretching it in your warmup. Back extensions are good, so keep them up. My warmups go for 20+mins nowadays - about 1min of that is stretching!
« Last Edit: January 23, 2019, 06:01:09 am by acole14 »

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1348 on: January 23, 2019, 07:58:11 am »
0
Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

Oh, a counter-movement jump doesn't have any rest phase. You're confusing the squat jump (lower-pause-jump) with the counter-movement jump (an SVJ, but sometimes done with no arm swing). Either way, most coaches/sources I've read would only prescribe ~20-30% max for jump squats. The movement still has to be fast. It might be why your back is sore!


Oh I see. 20-30% would be the bar only at 20kg as I weigh 65kg. I do two types of squats jumps. First one is I squat down with bar on my shoulders until i reach desired depth and instantly explode up and land in same squat depth position and immediately jump up again and repeat and second is like you described I squat and rest bar on the pin and loose tension of barbell on my shoulders but still keep contact and then with barbell still on my shoulders I explode up. I always treated jump squats like a thing I should try and do heavy without breaking form. But I guess it has to be light specifically. I should stick to my old plan of only adding on 5kg plates on the bar for both types as recommended by my coach or no.

Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

So I should be doing it without a pin and and do the two methods pause method where I pause at the bottom and then jump and then the dynamic method without pausing just bounce up and down.


In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

Strengthening is the key. Strong, conditioned muscles that can comfortably handle the tension exerted on them don't get injured. This discussion is probably worthy of a post by itself, but stretching probably does very little to alleviate a new pain. Make sure you're doing some isometric holds, rotational core stuff as well as stretching it in your warmup. Back extensions are good, so keep them up. My warmups go for 20+mins nowadays - about 1min of that is stretching!

My warm ups usually take around 20 mins as well. I do planks. I will add cable twists as well for rotational core strength. I don't really have a core stretch during warm up. I can do back extension as a warm up as well.

Thanks
« Last Edit: January 29, 2019, 10:31:07 am by seifullaah73 »
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1349 on: January 29, 2019, 10:54:45 am »
+1
Date: 29/01/2019
Soreness: low back pain only at certain postures, glutes a little
BW: 146.8lbs

Condition: It was cold outside, but warm inside the gym, not crowded so I could do my workout without any disruptions.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   hip thrusts using bench
   high knee hip holds single leg foot strap attached to cable @50kg for 15 seconds
   back stretch on bench

Pre workout treadmill run
   23 km/h @15% incline running for 20 seconds

Workout
   Jump Squats Counter movement - squat down, pause for a second then jump
      - 3 x 5 @ 30kg

   Box Squats
      - 1 x 5 @20kg - empty bar
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 5 @140kg
      - 1 x 1 @150kg  :personal-record:
      - 1 x 5 @140kg - I failed on the 4th rep because I had wide stance, left food was slipping and so I was off balance so I went back on the seat and did it again and finished 5th rep without difficulty. not much grip on my shoes, so will have to make sure to increase grip with the floor.

   Calf raises - barbel on shoulders
      - 1 x 5 @ 20kg empty bar
      - 1 x 0 @ 100kg - Bar on my shoulders was putting stress on my lower back and it was too painful to hold weight on my shoulders
   
   Calf raises while holding bar in front like top of deadlift but not enough grip

   Calf raises using cable where I attach a handle to both cables
      - 3 x 20 @140kg - 70kg from both cables weights

   Back extensions on bench at 40 degree
      - 1 x 5 @bw - painful for my lower back
      - 3 x 5 @60kg barbell - heavy and my lower back holding my hamstring back so will do back extensions light holding on top plate and then do reverse hyperextensions or RDL for hamstring work

   Cable twists
      - isometric holds while in lunge position for 10 seconds on each leg - 10kg
      - standing cable in and outs - stand 90 degrees to cable with arm straight in front and holding cable handle so tension on core to rotate towards cable then I bring hands towards chest and then out, both sides.
      - cable twists holding handle 90 degree to cable then you rotate it 180 degrees to the cable and bring back in front and then repeat 10 reps to work both side of core - 10kg

   Planks 2 min

Cool down
   stretch
   walk back

Comment
Good session, I felt comfortable with the 140kg a little struggle I just wanted to try and go for the 150kg and it went up nicely but would only manage 2 - 3 reps only. But after I couldn't hold weight on my shoulders as weight on lower back. But the counter movement squats jump where I squat down pause and jump up actually made the box squats a little less painful in the lower back than before, thanks acole for the advice.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High