Author Topic: A Journey to Running Fast and Jumping High  (Read 572710 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1695 on: May 12, 2021, 06:42:24 am »
0
Update on Self Isolation: It's really strange, when my dad was tested for covid at the time he arrived at the hospital; admitted for pneumonia due to aspiration, he tested positive for covid and we were told to self isolate but doing the rapid antigen test no one in my family tested positive, so where did that positive test come from if not from home.  ::)

Date: 11/05/2021
Soreness: none

Warm up
   general activation and mobility static stretches

Workout
   sitting resistance band jumps - site on a stool or box, place resistance band from ground to around my shoulder like backpack strap, then from sitting jump up as high as possible.
      - 3 x 5 - followed by 1 jump rep without band to feel the flight without band

   kneeling hip flexion jumps - jumping from a kneeling position using hip flexion movement and last one was adding resistance with band.
      - 3 x 5

   sprint starts 2 steps stopping on third
      - 2 x 5 sets of starts with a resistance band to get feel of the start slowed down slightly and getting the toe drag without dragging and the first knee drive the way I want it.

      - 2 x 5 starts - practice without bands getting heel and toe low for second step out, need to work on my feet remaining in plantar after the low toe drag with the resistance band.

   lying on back hamstring curls - similar to when you do glute bridge and with something slipper attached to feet you slide feet away while maintaining flexed hip, but I lie on my back, knees bent, one leg i straighten to attach band to and the bent knee leg I use to flex my hip like a single leg glute bridge and while trying to maintain that I try and bring my heels close to butt that has the band attached to it and straighten again.
      - 2 x 7
      - 1 x 7 - normal lying on front hamstring curls with band

   random shoulder workout with band mimicking arm swings but resisted front swing and back swing
      - 2 x 7

   single core exercise leg raise lie on the ground leg straight and lift the leg above the floor around 6 to 8 inches and hold it there while at the same time ensuring lower back keeps contact with ground - 30 seconds.

Cool down
   stretch
   15 min left till fast can be opened

Comment
Start is coming along with the toe drags and the knee drives and fully extending each step. When I do the starts at the set position I always see to hold it there as i'm hesistant alot of the times of coming out correct or come out when ready, slowly I need to eliminate this and come out a few seconds in set position rather than just waiting a while and then my legs would tire and therefore a weaker start.
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 #1696 on: May 18, 2021, 11:13:38 am »
0
Self isolation prevented running so indoor plyos

Was doing single leg box jumps and my left leg is weaker and what I usually fear happened, I attempted a rep didn't jump high enough came up short my big toe nail caught the edge of the box and pulled it up but it was on the edge so not fully ripped but enough for bleeding under and seeping out.

Knuckle of toe is sore but I can pull towards me only bending it away is painful at the knuckles.
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 #1697 on: May 23, 2021, 08:48:09 am »
+1
Finally got to go out after 2 weeks of self isolation and practice my low heel drives longer instead of 2 steps in my living room.

Resistance bands has helped me with my movement by slowing me down a little, enough to go slow enough but also move fast enough without me falling over.

When I implemented this outside the tech iwud was right but didn't feel powerful each step just fatigued thighs.

But a big achievement in getting closer to a great start technically.
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 #1698 on: May 26, 2021, 04:04:39 pm »
0
Unfortunately this morning when I was getting ready to go to college I was checking on my dad who was not well in bed and found him to be unresponsive and he was pronounced as passed this morning.  :'(

It was due to not getting enough food and aspiration due to his dementia from the stroke.

Have to be strong for the family especially mum.
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/

FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1699 on: May 26, 2021, 04:37:43 pm »
+1
Im so sorry. I cant even imagine what you must be going through. I will pray for you and i am here for you if you need someone to talk to. I wish you and your family strength during this difficult time

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1700 on: May 27, 2021, 02:09:52 am »
0
Im so sorry. I cant even imagine what you must be going through. I will pray for you and i am here for you if you need someone to talk to. I wish you and your family strength during this difficult time

Thanks.

I haven't been overwhelmed so quickly as this. When something happens you try be strong for family but that builds up and when I was calling my uncle just telling him it just overflowed while still trying to hold it.

Lesson of life, we all move move on.

Thanks
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/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #1701 on: May 27, 2021, 06:36:09 am »
+1
 :( :( :(
My sincere condolences man.
Also congratulations for being so clear-minded about it. I totally agree with your POV anyway but i admire your ability to see/think/implement it already.
Stay strong.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1702 on: May 27, 2021, 12:09:41 pm »
0
:( :( :(
My sincere condolences man.
Also congratulations for being so clear-minded about it. I totally agree with your POV anyway but i admire your ability to see/think/implement it already.
Stay strong.

Thanks mate.
Really appreciate it.

Was able to be part of the body washing and putting in the grave and thankfully my dad knew a lot of people who gave kind words of support.
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/

gukl

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Re: A Journey to Running Fast and Jumping High
« Reply #1703 on: May 28, 2021, 11:13:59 am »
+1
Sorry for your loss, thoughts with you and you family. Sounds like you have a good support system in your family.


seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1704 on: May 28, 2021, 12:16:50 pm »
0
Sorry for your loss, thoughts with you and you family. Sounds like you have a good support system in your family.

Thanks man
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 #1705 on: June 09, 2021, 02:28:12 pm »
+1
Got my first covid vaccine dose today, not really feeling much in terms of pain, but due to boxing and wrestling on monday my shoulders and arms a little sore so not feeling much from the jab.
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 #1706 on: July 15, 2021, 11:50:46 am »
0
Drilled a hole in the wall in my living room to place an anchor bolt in. They really are useful in my training especially resistance bands.
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 #1707 on: July 17, 2021, 05:47:25 pm »
0
Date: 17/07/2021
Soreness: none that sticks out

Warm up
   General dynamic warm up with a light static stretch after each one.

Also resistance band sprint starts 2 point and 3 point starts. Really useful.

Track warm up
   A walk
   A skip
   B skip switches
   A run
   Dribbles from ankle, knee to running
   2 point start light still felt powerful

Workout
   3 point sprint starts with emphasis on keeping feet low, a lot of practice is making it natural now.
      - 2 x 3

   Markers 7 feet length apart and did like those cone runs where you try and land over marker for stride length.
      - 1 x 4

Indoor workout
   Ab rollout
      - 1 x 5 - really sore as I try to do it everyday
   Side to side Russian twist
       - 1 x 10 each side
Want to lose the love handles

Cool down
   Stretch

Comment
   Runs felt good and fast but later on due to fatigue slightly slower but not a lot.
   
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 #1708 on: July 25, 2021, 05:19:44 am »
0
Since my power/explosive training is in my home until the gym opens without restrictions with the booking and stuff

This week was Eid and sisters and brother in law came over and their children so had no where to do it, so had to skip and yesterday it was raining so slippery floor for sprint technique work but still managed to use a 3m dry area to start from and then be cautious the rest. 5 reps before going back inside.
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 #1709 on: August 01, 2021, 07:22:11 am »
0
Date: 31/07/2021
Soreness: quads and below knee slightly

Warm up
   Dynamic warmup follows by static stretch

Workout
   Resistance band sprint starts
      - jump out of stance 2 x 5
      - 1 step with a toe drag coming for the second step

   Single leg bounds basically hopping forward with resistance band
      - 2 x 5 of 3 hops in doors small living room

   Resistance broad jumps
      - 2 x 5 (band is tough so landing quite hard barefoot

   Depth jumps
      - 2 x 5

   Depth drops
      - 1 x 5 minimal knee bend @bend
      - 1 x 5 with 5kg weight holding
      - 1 x 5 holding 10kg weight
      Note: I'm not sure I understand this step off box and land with minimal knee bend absorbing weight and even with weight I didnt find it difficult unless I'm missing something. Height is knee height.

Cool down
   Stretch

Comment
Last time I did resistance band sprint outs 2 step it snapped so had to switch to a more tougher and more resistance. Rain making floor slippery so did plyos.
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/