Author Topic: A Journey to Running Fast and Jumping High  (Read 86216 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1470 on: July 31, 2019, 07:37:47 pm »
+1
Major DOMS, can't walk, sit or anything without my entire lower body paining.
Not looking forward to training through it.

don't, recover instead. then dial it back a bit for your next session.

pc!
It wasn't even a hard session.but will go lighter tomorrow
----------------------------------------------------------------
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 #1471 on: August 01, 2019, 12:10:26 pm »
+2
Date: 01/08/2019
Soreness: lower body as normal slightly less doms

Condition: Got to the gym early due thursday's early closure for women's session. Did light weights.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   scorpion hamstring stretch
   single leg glute bridge - too painful, sore on the way up, even painful on the way down
   high knee hip holds lifting kettlebell and holding at parallel
   back stretch

Workout
   BSS jumps
      - 3 x 5 @bw

   Elevated front leg BSS
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @10kg dumbbells in each hand

   Single leg calf raises on leg press
      - 2 x 10 @90kg

   Single leg stiff deadlifts
      - 2 x 5 each leg @30kg

   Seated shoulder press /w barbell
      - 2 x 7 @30kg

   Bent over dumbbell flys
      - 2 x 10 @5kg dumbbells in each hand

   Iso anti core rotations /w cable
      - 2 x 3 /w 10 second holds midway

Cool down
   stretch
   walk back

Comment
Warm ups were ok except for the glute bridge, glutes and hamstring too painful to lift and nearly impossible to descend as it was even more painful even with double legs so did 2 reps only. BSS jumps were good no trouble same with elevated bss. rest same. 

EDIT: Also forgot to mention that the blood test confirms that I have gilbert's syndrome. dr said it's nothing serious just continue living your life like normal as yellowness of the eye is normal with someone with this genetic thing. but if yellowness of the eye stays longer than normal then the that specific problem is something else.
« Last Edit: August 01, 2019, 01:19:14 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 #1472 on: August 03, 2019, 09:42:34 am »
+1
Date: 03/08/2019
Soreness: mild doms still there especially in the hamstring and glutes so full ROM not there in the sprint starts

Condition: It was very warm and my shirt fully soaked in the mid section. Speed session. Took out the sled and saw the shed with the weights was locked so I took my own weights from the car and the hole was too small so sneaked a 10kg plate from the gym :ninja:.

Warm up
   ankle mobility
   calf stretch leaning dynamic
   walking calf stretch
   leg swing hamstring stretch
   walking quad stretch
   seated hamstring stretch single leg lean over
   high knee hip raises using kettlebell 16kg x 10
   back stretch

Track warm up
   a walk x 1 x 20m
   a skip x 1 x 20m
   a run x 1 x 20m

   sprint starts
      - 2 x 1 step (first unloaded then loaded (sled without weights))
      - 2 x 2 steps (first unloaded then loaded)
      - prob should've done it the other way round

   10m sled sprints x 2 (10kg plate on sled)

   10m sprints x 2

   30m sled sprints x 2

   30m sprints x 2

   50m sprints x 1

   core workout (one I try and do daily) leg raises to 90 degrees and lift hip, v crunches and side to side rotations crunches

Cool down
   stretch
   walk back

Comment
It was an alright session, the doms were still there and the 10m sprints were good , first one (sled run) was bad and slow but second one was better. but a lot of energy used up in this session that the 30m sprints were not that fast. 50m sprints slow especially the last 20m. Technique still there. Meh.
----------------------------------------------------------------
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 #1473 on: August 06, 2019, 10:12:01 am »
+1
Date: 06/08/2019
Soreness: glutes uncontractable, others not that painful but weak

Condition: Warm day, had a congested chest (sign of a cold) so did a low intensity workout kept it to 2 sets didn't want to push the heart too much.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   edge of bench quad stretch
   sitting on the floor grabbing toes single leg hamstring stretch
   single leg glute bridges x 3 each leg followed by double leg
   hip flexion warm up - 30kg cable foot strap - perform 5 reps of high knees then hold last rep for 20 seconds each leg
   back stretch

Workout
   BSS jumps - used mat for the jumping leg
      - 1 x 4 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   BSS with front leg elevated - go down till muscle limits further descension (stretch)
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 1 x 5 each leg @25kg dumbbells in each hand - was difficult but managed it
      - 1 x 5 each leg @22.5kg dumbbells in each hand - comfortable struggle - gonna stick with this

   single leg calf raises on leg press alternate feets each rep
      - 1 x 5 @70kg
      - 2 x 10 @110kg

   single leg stiff deadlifts
      - 1 x 5 each leg @empty bar 20kg
      - 2 x 5 each leg @40kg

   bench press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   bent over rows
      - 2 x 7,10 @40kg

   core anti rotations twists using cable
      - 1 x 5 @15kg
      - 2 x 5 @30kg

cool down
   stretch
   walk back

Comment
A good first session, 22.5kg is a good weight to start with on the BSS. other lifts were fine.
----------------------------------------------------------------
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 #1474 on: August 08, 2019, 10:42:34 am »
+1
Date: 08/08/2019
Soreness: posterior chain / legs dead

Condition: It was a very nice warm day but came in with only 1hr 30min to do a session. so upper body session was cut short.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting on floor and doing single leg hamstring stretch
   lying hamstring stretch
   single and double leg glute bridges
   knee raises for hip work with feet under kettlebell handle x 20 seconds hold each leg
   back stretch lying on back

Workout
   BSS Jumps on mat
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @10kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand followed by
      + 1 x 7 each leg @10kg dumbbells in each hand /w/o break between legs

   Seated single leg calf raises using barbell
      - 1 x 5 each leg @40kg
      - 2 x 7 each leg @80kg

   Single leg RDL with back foot on bench as back foot in air curves my lower back
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   bent over dumbbell rows
      - 1 x 3 each hand @12.5kg
      - 1 x 5 each hand @30kg

   dumbbell bench press
      - 1 x 7 @15kg dumbbells in each hand
 
   core workout combo (leg raises with addition of hip lifts to contract lower abs x 20, v-crunches x 20, side to side rotations with legs off the ground knees bent and at top of crunch position and hit the ground each side counts 1 rep x 20

Cool down
   stretch
   walk back

Comment
It was a good session, 22.5kg is the right struggle, left leg slightly weaker then right leg, still have congested chest so I did only 2 sets I don't want to set of chains of coughs and stuff. RDL's more difficult because of the constant time under tension instead of resting the bar on the floor. rusty with the single leg calf raises seated but getting the hang of it. Then was kicked out due to woman's 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 #1475 on: August 10, 2019, 10:55:13 am »
+1
Date: 10/08/2019
Soreness: legs a little sore

Condition: windy as it was cloudy and later it started to warm up. got to the gym early but my warm up routine mixed with plyo's is extending it further so will have to leave out the plyo's prob to the end if I have time, also probs drains my leg too.

Warm up
   ankle mobility
   calf stretch dynamic
   walk calf stretch and some enthusiastic walk to jumps on each step
   hamstring stretch seated on the floor
   hamstring swings
   quad stretch via walking lunges few
   quad stretch walking
   quad stretch on edge of bench
   single leg glute raises x 5 each leg and then double leg with feet together x 5
   leaning knee drives with feet attached to cable @40kg x 8 each leg
   back stretch

Plyos
   explosive step ups x 5 each leg @bw
   single leg box jumps x 3 each leg @bw
   double leg box jumps x 3 @bw

Track Warm up
   A walk x 2 x 20m
   A skip x 1 x 20m
   A run x 2 x 20m
   fast high knee drills x 5m
   alternating high knee drills x 20m
   sprint starts
      - 1 x one step loaded
      - 1 x one step unloaded
      - 1 x two step loaded
      - 2 x two step unloaded - twisted my ankle with the leg I used to stop myself going forward after landing from the second step, no injuries or sprains just a quick roll and back

Workout
   - 2 x 10m Sled Sprints @10

   - 2 x 10m sprints

   - 2 x 30m sled sprints
 
   - 2 x 30m sprints

Cool down
   stretch
   walk back

Comment
It was an ok session besides the wind blowing, the runs felt ok, some of the starts felt quite low to the ground but didn't buckle, which was good but getting 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 #1476 on: August 13, 2019, 04:22:44 pm »
+1
Date: 13/08/2019
Soreness: right quad

Condition: I came in early to gym as I had to leave early, so managed to get 2 hrs workout. Chest still slightly congested so light workout still.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   sitting on the floor hamstring stretch
   single and double leg glute bridge
   high knee raises with 16kg kettlebell with 20 second hold without hands
   back stretch

Workout
   BSS jumps with high knee at top of jump
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg

   BSS with elevated front foot
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand

   step ups with dumbbell 1 x 3 each leg @15kg dumbbells in each hand

   single leg calf raise on edge of thick weight plate 5 inches
      - 1 x 5 @bw
      - 2 x 10 @20kg plate loaded on weight plate

   single leg stiff deadlift
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @40kg
      - 1 x 3 each leg @70kg - felt in the quads of right leg when lowering weight
      - 2 x 5 each leg @60kg

   barbell shoulder press
      - 1 x 5 @20kg
      - 1 x 3 @40kg
      - 2 x 5 @35kg

   pull ups - wide grip (dead hang always)
      - 1 x 5 @bw
      - 1 x 1 @10kg load
      - 2 x 5 @5kg load

   hanging iso parallel knee holds with weight held between thighs
      - 2 x 30,20 seconds @25kg dumbbell weight

Cool down
   stretch
   walk back

Comment
Alright session. BSS getting comfortable. 1 week i consider as 1 session so prob after every 2 weeks I will up the weight.
----------------------------------------------------------------
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 #1477 on: August 15, 2019, 10:25:11 am »
+1
Date: 15/08/2019
Soreness: quad was literally throbbing in pain internally and externally

Condition: It was a good day, got to the gym 2 hours before women's session.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting on the floor single leg hamstring stretch
   single leg glute bridges and double leg
   high knee holds with feet strap @50kg shoe was coming off lol x 10 seconds each leg
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells
      Note: have to try minimize using my arms in the jumps, which lightens the load
   
   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 7 each leg @22.5kg dumbbells in each hand

   single leg seated calf raises
      - 1 x 5 @20kg
      - 2 x 10 @60kg

   single leg stiff leg RDL variation - basically stiff leg deadlift but don't rest bar on the floor
      - 1 x 5 @20kg
      - 2 x 7 @60kg
      Note: The quad throbbing pain started here, because of the knee bent and when lowering the bar I can feel it in the lower quads of my right leg and this workout might have worked out the quads after it was killed in the BSS and this just triggered a quad/tendon pain, throbbing, 7-8/10 pain, very painful. the stiff deadlift less painful cos the tension is not maintained at the bottom of the lift I just place it on the floor. but later when my legs feel good when lowering the bar and stronger I can bring it back in.

   front shoulder press elbow facing forward
      - 2 x 5 @17.5kg dumbbells in each hand

   elbow reverse pulls - arm hanging at the side and pushing elbows backwards and lift weight
      - 2 x 10 @17.5kg dumbbells in each hand

   chin ups
      - 2 x 5 @bw : meh

   cable bend overs for core - trying to experiment core workout with cables

Cool down
   stretch
   walk back

Comment
It was a good session, the bss jumps felt comfortable and powerful but the reason may be use of the arms, bss felt comfortable too not a lot struggle. deadlift caused major quad pains, the pain wouldn't go away no matter what I did. stiff leg deadlifts feel weird awkward on my lower quad on my left leg, I maintain a slight knee bend.

Edit: measured my wingspan at 71" and my height is at around 5'7-5'8. Long arms.
« Last Edit: August 15, 2019, 10:38:52 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 #1478 on: August 17, 2019, 09:58:50 am »
0
I love stairs, so much use for training, box jumps increasing the number steps every time till you reach your limit. stair runs.

I right now use it as to increase explosiveness in my sprint start by placing my front leg in a sprint start on the step and as quickly and as powerful as possible explode up using the front leg and reach a certain step.
----------------------------------------------------------------
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 #1479 on: August 17, 2019, 10:27:36 am »
0
Date: 17/08/2019
Soreness: quads

Condition: Nice warm and dry day. Came in early hoping for a good sled session, but the damn gym locked up the smaller shed with the sleds. so they have basically locked up all their porta-cabins and sheds just for use by club members. But luckily I bought a sled so will use that and then take a rubber weight plate from their gym and use it outside, even though i'm not allowed as they are restricting my use on track equipment.  :ninja:

Warm up
   ankle mobility
   dynamic calf stretch
   calf stretch walks on to balls of foot
   swing hamstring stretch
   sitting hamstring stretch
   quad stretch
   walking quad stretch
   bench quad stretch
   single leg glute bridges and double
   high knee raises using 16kg kettlbell attached to feet - cable was being used 2 x 10 secs
   back stretch

Track warm up
   A walk x 2 x 20m
   A skips x 1 x 20m - throbbing quad pain just cropped up
   A runs x 2 x 20m
   Alternating high knee drills x 1 x 20m

Track workout
   sprint starts x 2 x 1 step - measured from start line to toes of the landed foot
      - 1.77m
   sprint starts x 2 x 2 steps
      - 3.55m

   10m sprints x 1

   30m sprints x 1

Gym workout - quad sore and 1 hr to go I didn't have much to do so just did what ever

   core rotations using cable @30kg x 1 x 5

   core workout - leg raise to hip raise, v sit ups keeping leg straight up, v crunches, rotation iso crunches

   shoulder push press empty bar x 1 x 10 - doesn't seem too difficult

   shoulder press seated @17.5kg dumbbells in each hand 1 x 3

cool down
   stretches
   walk back

Comment
it was a good session until the quad pain from thursday returned when I was doing my a skips, it gets painful when i apply force to the ground with leg straight with slight knee bend and I can feel it in my quads. the starts were good. sleds locked in shed, which is getting ridiculous that I have bring my own stuff, but if it's unlocked you know I'm using it. couldn't get good runs so thought atleast get 1 run in for 10m and 30m, the quad pain it starts painful and slowly reaches throbbing stage and stays there, don't know if I sprained the quad on thursday or something else. 1 hour in the gym and didn't know what to do so did some core stuff, with lots of rest between as I had to be somewhere at 1:15pm. left the gym 12:45pm.   
----------------------------------------------------------------
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