Author Topic: A Journey to Running Fast and Jumping High  (Read 572174 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1710 on: August 09, 2021, 11:39:33 am »
0
Wanted to record my sprint and as always not really happy.

First 2 runs one after other I just ran out with emphasis on driving knees forward and low heel of next leg, which was done correctly, which is good, but I didn't drive my knees further, it was soo bad that my front lead leg when driving out the blocks made contact while my back foot hasn't moved from its position but it's on toes.

Quick warm up as family commitment during weekends to do as work during weekdays. Couldn't find chalk so used sticks in ground as markers and because of camera angle you cant really tell when I reached the marker distance.

But I tried on second attempt after rest to make the first few strides long and longer ground contact times, getting shorter, but what happened was first step was not long same, knees not coming up high enough but second step knee was high and third and was driving down but first step is always short.

might have to utilize speed bands and just drive long.

also need to try and increase stride frequency as ground contact time of first step compared to step 2 was slower as required but ground contact time of 2, 3 and 4 all the same time. So need to develop a rhythm.

so all in all, need more improvement.
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 #1711 on: August 22, 2021, 12:07:15 pm »
0
Drive long first before a quick push back of the feet drills going well, also am thinking of focussing on 2 full extension knee drives while accelerating form the start before then focussing on just pushing back till end of my drive phase.

It was wet yesterday, I was warming up and then it rained and 5 minutes later it stopped, came outside, just all wet and I just ran from the dry 5 meter area under a tree, which I had to kept rubbing my foot on the floor in the dry part on the side as feet gets wet and sprint starts I always slip.

It was ok except for some runs where I was running at an angle and some where I was running low, where you run and you don't get full extension of the knee without locking of course and some runs where I was prob running upright as my leg cycles were not pushing back were landing halfway after where it was supposed to land like air striding.

Rain ruins everything for running, can't keep resorting to plyos when it rains.
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 #1712 on: August 25, 2021, 06:49:32 am »
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Same workout yesterday

Warm up
Stretches for mobility and activation

Workout
Seated jumps holding 10kg bag of flour
   3 x 5 followed by unweighted jumps

Resisted band step ups with knee high and driving foot down to box and jumping up
   2 x 5 green thick band

Kneeling hip swing jumps
   3 x 5 with last set red band resistance

Sprint starts aim of driving knee powerfully forward and toe drag to second powerful knee drive
   3 x 5 last set from 4 point while first 2 in 2 point start

Isometric resistance band leg curls, curl as much as for 10 seconds
   3 x 10 seconds each leg

Green band overhead press
   1 x 8

Ab wheel roll outs
   1 x 10

Reverse wood chopper
   1 x 8 - 10 each side

Cool down
   Stretch
   Rest
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 #1713 on: August 26, 2021, 07:17:43 am »
0
Had my second covid jab yesterday.  8)

Shoulder painful now but no fever as of yet.
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 #1714 on: August 29, 2021, 02:53:36 pm »
0
Came upon an interesting test, which measures the RSI, which is the leg stiffness and each leg is about the same with the non dominant leg being less powerful and therefore spending less than in the air than my right leg, but double leg is quote good I think, around 2.333 average, maxed at 2.5

Some detail about this measurement and what it means.
https://www.scienceforsport.com/reactive-strength-index/
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 #1715 on: September 05, 2021, 11:44:02 am »
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I am able to extend fully when I come out of the sprint start but I have 2 problems which can be fixed together, which is that my knee angle opens up when at full extension, but I strike down rather than strike back, causing me to get 8 strides to 10m. first step is around 60cm.

Some more practice with correct method and hopefully that should correct that 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 #1716 on: September 08, 2021, 12:43:34 pm »
+1
It was a fun session yesterday to experiment using resistance band to correct my sprint a bit, knowing what to consciously do. Helped improve the knee bend a bit.

Still finding the right time to get into the gym, going to be 1 day a week, then 1 day explosive and then 1 day speed.
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 #1717 on: September 22, 2021, 05:33:26 pm »
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Went to gym yesterday for the box squats thought I would max out at 170kg but equalled my pr 180kg.

Then did single leg deadlifts, with back leg behind on the floor, prob not good idea as today low back a little sore and glute and ham doms. Maybe back is doms too lol

Also did ohp at 40kg near my limit.
« Last Edit: September 22, 2021, 05:36:09 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1718 on: September 28, 2021, 05:50:03 pm »
0
Now I'm starting to doubt myself and go back to a cue I already tried but with different technique will it yield a different result. Come out fast and increase stride frequency while extending fully and toe drag at same time.
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 #1719 on: September 29, 2021, 06:20:29 am »
+1
Date: 28/09/2021
Soreness: upper back near neck where bar was on
Bw: 71kg morning

Warm up
   General, activation and mobility stretches
    Forget to do squat warm ups

Workout
   Box squats (15kg rubber plate on bench)
      - 1 x 3 @20kg empty bar
      - 1 x 3 @60kg
      - 1 x 2 @100kg
      - 3 x 5 @150kg (comfortable)

   Single leg Calf raise on leg press machine
      - 3 x 10 @110kg

   Hex bar deadlifts
      - 1 x 3 @ 30kg empty bar
      - 1 x 3 @ 60kg
      - 3 x 5 @110kg bar grip was rough so was just scratching away at my skin was painful but lift was comfortably OK.

   Over head press
      - 1 x 5 @20kg empty bar
      - 2 x 5 @40kg heavy did from jump from 2 to 5

   Z bar ab rollout
      - 1 x 10

Cool down
   Stretch

Comment
Comfortable 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1720 on: October 04, 2021, 08:17:02 am »
+1
Date: 03/10/2021
Condition: slightly wet condition to run but missed saturday run as it was raining.

Warm up
   sprint drills
   brief lower body activation stretch

Workout
   sprint starts progress from 1 step to 3rd step
   2 x 20m sprints focussing on power
   3 x 20m sprints focussing on faster stride frequency from the beginning
   2 x 20m sprints focussing on mix of both

   Note: after analysis they all had around the same time using quick time with a difference of 1 frame probably. so will stick with powerful starts. also will start a sled program that i did before 10m and 30m to improve lean and stride amount from 8 to 7 for first 10m.

some weight room stuff
   kettlebell power snatch 3 x 5 @16kg kettlebell

   bench press 2 x 5 @40kg comfortable

Cool down
   stretch

Comment
I got a recording of my runs, which shows the different styles and they all appear the same but I had a different mental cue for them as mentioned above. Had spare time to do some power snatch and bench press.

Been a while since I posted a video progress, but still needs some work as 3rd and 4th feet driving down which hopefully can be corrected with sled pulls.
<a href="http://www.youtube.com/watch?v=-8Ia4I_uar0" target="_blank">http://www.youtube.com/watch?v=-8Ia4I_uar0</a>
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 #1721 on: October 05, 2021, 03:34:51 pm »
+1
Date: 05/10/2021
Soreness: quads a little, lower back a little after the hanging incident

Warm up
   activation and mobility stretch

Workout
   Box squat
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 5 @160kg
      - 1 x 5 @100kg box squat jumps

   Single Leg Calf raise on leg press
      - 1 x 3 @110kg - both leg warm up
      - 3 x 10 @110kg - each leg

   Hex bar deadlift
      - 1 x 3 @30kg - empty
      - 1 x 3 @70kg
      - 3 x 5 @130kg

   Overhead press
      - 1 x 5 @20kg bar
      - 2 x 5 @40kg

   kneeling reverse crunch with cable machine
      - 1 x 3 @25kg
      - 1 x 3 @50kg
      - 2 x 10 @60kg

Cool down
   stretch

Comment
It was a good session, the box squats felt good, almost hitting limit of 5 rep max. Deadlift felt good besides the blisters and small cuts under the skin, but it was not difficult.
Then after some hanging for spine decompression after landing i couldn't stand straight for some reason, maybe no more spine decompression after workout.
« Last Edit: October 05, 2021, 08:00:34 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1722 on: October 10, 2021, 09:54:16 am »
0
Your first few steps still lack propulsion to my eye

Possibly just need more quad strength

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1723 on: October 10, 2021, 02:27:25 pm »
0
Your first few steps still lack propulsion to my eye

Possibly just need more quad strength

Exactly. I was thinking of implementing a sled pull workout to help with that. As I feel it's more of a generating power thing than just general strength. just my 2 cents.

My steps from 3 to 5 my feet drives down rather than down and back limiting my forward drive.
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 #1724 on: October 12, 2021, 03:06:31 pm »
+1
Date: 12/10/2021
BW: 71kg
Soreness: Lower back where it meets the glutes a little sore and glutes were fired up

Warm up
   mobility and activation stretches

Workout
   Box Squats
      - 1 x 3 /w Jumps @20kg
      - 1 x 3 @60kg
      - 1 x 3 @120kg
      - 3 x 5 @170kg - surprisingly comfortable like 160kg

   Leg press single leg calf raise
      - 1 x 5 each leg @70kg
      - 3 x 10 each leg @110kg

   Single leg Romanian deadlift /w rear leg on the floor a bit back
      - 1 x 5 @40kg
      - 2 x 5 each leg @80kg - harder on right leg than left
      - 1 x 5 each leg @60kg - to make it easier on the grip too as I got a lot of calluses on the hand

   Shoulder press over head
      - 1 x 5 @40kg

   AB rollout with barbell
      - 1 x 10

Cool down
   stretch

Comment
Have 1hr and a bit in the gym so only do the basic movement workout for full body and was running late towards the end so did 1 set on the upper body and core work.

Looking back in my journal I managed to do 3 x 4,5,4 @180kg at 66kg bw, hopefully can break that record.
 
Quote
- 3 x 4,5,4 @180kg  :personal-record: 2.68*BW
« Last Edit: October 12, 2021, 03:10:33 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/