Author Topic: A Journey to Running Fast and Jumping High  (Read 290847 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1755 on: December 08, 2021, 03:09:16 pm »
+1
Date: 07/12/2021
Soreness: hips, hamstring

Injury/ sprain: right lower hamstring

Condition: Wet and cold outside so skipped light runs.

Warm up
   mobility and activation stretches

Workout
   front squats (supposed to do box squats but all used up) a little lower than half
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - comfortably easy
      Note: I tried lower but hip didn't like it so upped the depth, prob body only able to squat at certain depth.

   Above contrasted with counter movement jump holding 10kg plate x 5

   single leg RDL rear leg on the floor behind
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 3 - 4 @100kg  :personal-record: but sprained right hamstring
      stopped doing these

   above contrasted with single leg box jumps at below knee height holding 5kg dumbbell in each hand x 3 - 5 and 2 reps with weight as straight leg as possible on landing.

   over head press
      - 1 x 3 @20kg
      - 2 x 5 @40kg - managed 4 reps with last rep tiny knee bend and push

   overhead cable reverse crunches
      - 1 x 5 @25kg
      - 1 x 15 @60kg

   hanging leg raises with 5kg dumbbell between feet
      - 1 x 10

Cool down
   stretch   

Comment
Good session, might def add front squat now, could feel it a lot in my core and then the hamstring sprain, not that serious as the injured area is feeling emphasized but not a lot of pain. Hopefully should be recovered before the run if not then will recover till next week.
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 #1756 on: December 09, 2021, 04:10:17 pm »
0
Date: 09/12/2021
Soreness: hamstring a little

Condition: raining, hamstring feeling a little better but you can feel the injured part when walking and when sitting on your calves it's like a lump in the way.

Warm up
   activation and mobility stretches#

   light sprints - started from light and gradually up the intensity aiming to avoid aggravating the injury, after the run I could feel it in my injured hamstring but minimal pain.

Workout
   step ups
      - 1 x 3 @20kg each leg
      - 3 x 5 @60kg each leg

   contrasted by feet strike down to a low box and jump onto a higher box using that momentum and landing on the same leg x 5 each leg

   contrasted by sprint starts 1 leg for each leg inside gym, too cold and wet outside.

   hamstring leg curls
      - 3 x 5 @15kg
      - 1 x 0 @20kg
      Note: 20kg was too much for my injured hamstring but 15kg was not a lot of stress on the injured part and majority of the work done by the bicep femoris, but the injured part of the hamstring is used to initiate the movement and bicep does the rest so not bad.

   no contrast work so did isometric single leg hip thrusts each leg shoulder on bench
      - 3 x 10 second hold each leg fully extended hip top position @bw

   seated overhead press with dumbbell
      - 1 x 5 @8kg dumbbell in each hand
      - 3 x 5 @15kg dumbbell in each hand

   cable pulley reverse crunch kneeling
      - 1 x 5 @30kg
      - 2 x 15 @60kg

   leg raise holds with 5kg plate on leg and holding 10kg plate above lying down
      - 1 x 25 seconds

   side bends
      - 1 x 10 each side @20kg dumbbell

Cool down
   stretch

Comment
Ok session, hamstring felt little pain 2/10 and avoided anything that would cause it pain throughout the exercise rom. sprints felt ok ensured not to go too forceful to aggregate my injury.
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 #1757 on: December 12, 2021, 07:39:44 pm »
0
Date: 13/12/2021
Soreness: big toe first knuckle (a oil fill 5 fin radiator fell on my large toe on the knuckle, so running was a little sore 3/10)

Condition: wet and a little cold, didn't bring spikes as wasn't going full effort due to little hamstring sprain.

Warm up
   dynamic mobility

Workout
   several sprint starts 10 to 20m

   30m sprints

Cool down
   stretch

Comment
It was a good session, the hamstring didn't bother me during the runs even when I upped the intensity but around 80% maximum as it was slippery. Then practiced some power snatch. What I thought about power snatch was all wrong, I thought it was a major hip driven movement but it's actually a quad driven movement. Was watching oleksi torrokhti videos.
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 #1758 on: December 14, 2021, 06:10:53 pm »
0
Date: 14/12/2021
Soreness: hips, hamstring (not injured point)

Condition: It was an ok day, track was wet but got some good sprint starts. Hamstring sprain has healed up nicely, lucky it was a minor sprain.

Warm up
   activation and mobility stretches

   light sprint starts (felt good)

Workout
   box squats (low box near parallel but a little above)
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 2 @100kg (was planning 120kg but based on this being a little difficult went with 110kg)
      - 3 x 4,5,5 (last set was difficult, the more difficult it was the more i had to breath in and contract my abs to get it. Good thing I didn't do 120kg)

   Above was contrasted with sitting box jumps (sit on edge of bench with box in front and I just jump up and on to the box, which the height of the box was around 35")
      - 3 x 3 reps on 35" box and then 2 reps on 30" box, basically removing a rubber 25kg plate from the 30" box)

   RDL - test my hamstring out and no pain at the injured point just the soreness of the bicep head from the lifting
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 3 x 5 @100kg

   Above contrasted with 3 reps of broad jumps and also after last set I was just playing around with the bar on practicing the snatch, the bar to hip and torso angle and stuff.

   Bent over barbell rows
      - 1 x 5 @20kg
      - 3 x 5 @50kg

   ab work
      - 1 x 15 @65kg cable pulley reverse crunch kneeling
      - 1 x 10 hanging leg raises with 15kg dumbbell between leg
      - 1 x 10 each side side bends, 20kg dumbbell in one hand
      - 1 x 25 each side russian twist
      - 1 x 25 seconds lying isometric leg raise holds with 5kg plate on my leg and holding 5kg plate to stop me from tilting forward and keep me down

cool down
   stretch

comment
Nice tiring workout, the box squats was good, it doesn't stress the hips even though when the box is low as I relax my hips as with squats the hips are constant under tension. RDL did light to test the hamstring and it was good.
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 #1759 on: December 19, 2021, 11:21:05 am »
+1
Date: 19/12/2021
Soreness: none much
BW: 71.5kg

Condition: Surprise surprise, the track is wet and slippery so bought in my spikes, it was a strange condition, foggy and a little cold so wasn't feeling 100% in terms of explosiveness. Not a lot of time as gym closes early on sundays.

Warm up
   ankle mobility
   dynamic stretchess
   hip stretch

   sprint drills
   sprint start warm up

Workout
   sled drags
      - 3 x 10m drags @35kg contrasted with unloaded 10m sprints
      - 1 x 30m sled drags @15kg contrasted with unloaded 30m sprints

Cool down
   stretch

Comment
Alright session, not feeling explosive in my sprints but technique wise it was alright.
   
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 #1760 on: December 21, 2021, 03:56:26 pm »
+2
Date: 21/12/2021
Soreness: glutes
BW: 72.1kg

Condition: It's a christmas week so gym closes early and I took leave from work so I got to gym early, then there were some workers and then after track club all over the gym under squat rack, power lifting platform doing core work and only had 1 hour, so not a lot of space nor time to do work.

Warm up
   mobility and activation static stretches

   light sprint starts - slightly slippery so not full effort

Workout
   power snatch practice - hardest part is from knees to overhead the hip contact part, but practice is slowly reaping benefit.

   was going to do hamstring work but did something else

   single leg box squat off bench holding a dumbbell
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @25kg dumbbell contrasted with a explosive step ups x 3 reps

   track people left so could do some front squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @120kg - strangely comfortably easy but painful on the wrist ofc

   contrasted with cmj holding 10kg plate.

   single leg RDL cautiously
      - 1 x 3 @20kg
      - 2 x 5 each leg @60kg - was just tickling the injured spot

   contrasted above with single leg box jumps

   dumbbell shoulder press
      - 1 x 1 @20kg dumbbell in each hand too difficult
      - 1 x 3 @17.5kg dumbbell in each hand - shoulders a little weak

   caterpillar crunches - something I made up where I do crunches lifting my upper back of the floor and same time i'm doing reverse crunch by lifting my lower back of the floor bringing knees to my chest to work upper and lower abs.
      - 1 x 25

   side bends
      - 1 x 10 each side @20kg dumbbell in one hand

Cool down
   stretch

Comment
It was an alright session based on the circumstances.   
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 #1761 on: December 23, 2021, 09:08:12 am »
0
Session cancelled had a slight sore throat yesterday which turned into a core and chest pain this morning and feeling a little drained. Throat still sore.
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 #1762 on: December 30, 2021, 09:54:16 am »
0
Date: 30/12/2021
Soreness: quads
BW: 71.5kg

Condition: Wet day and gym crowded again due to early closure of track and gym and it won't be open over the weekends which is a speed session for track club. 1 Hour in total left.

Warm up
   mobility and activation stretch drills

   sprint starts - 2 x 10, 4 x 30m - light due to it being slippery

Workout
   Reverse Lunges
      - 1 x 5 each leg @8kg each hand
      - 2 x 5 each leg @30kg each hand - careful due to slippery shoes on wooden floor as rest of gym occupied, but it was comfortable

   contrasted above with jumping switching lunges
      - 2 x 3 each leg @8kg dumbbell in each hand

   Power snatch practice
      - hip contact barbell drills
      - hip contact leading to barbell row
      - shouldn't add weights as i'm mid practicing technique, difficult part is hip contact to jumping as i need some concentration from a slight knee bend to a jump on hip contact but it's coming along nicely
      - muscle snatch empty barbell x 5

   caterpillar crunch - crunch elbow to knee lifting lower back and upper back from floor really burns x 20 reps

   side bends with 20kg dumbbell x 10 each side, 20kg dumbbell in one hand

Cool down
   stretch

Comment
A good session, got some runs in as gym was closed over weekend.
   
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 #1763 on: January 06, 2022, 06:11:34 pm »
+2
Date: 06/01/2021
Soreness: left hips a little
BW: 71.8kg

Condition: Still recovering from a cold, chest infection always lingers longer than the actual cold or flu. But was feeling a little better but did light session.

Warm up
   activation and mobility stretches

   very cold and raining outside so no sprint starts

Workout
   front squats
      - 1 x 4 @20kg
      - 1 x 4 @60kg
      - 3 x 5 @100kg

   contrasted with counter movement jumps holding 10kg plate x 3 reps and then unloaded jumps

   platform occupied so did cable hamstring leg curls
      - 3 x 7

   contrasted with dumbbell power snatch 22.5kg x 3 reps

   power snatch practice
      - bar to hip contact
      - bar to hip to chest raise
      - knees to hip to chest raise - a little tricky, need some practice

   barbell overhead press
      - 3 x 5 @35kg

   contrasted with split jerk 30kg x 3 reps

   no ab work as it will irritate the chest infection

cool down
   stretch

Comment
Alright session, decided to keep it light.
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 #1764 on: January 09, 2022, 10:20:55 am »
0
Date: 09/01/2022
Soreness: quads a little that stands out

BW: 71.8kg

Condition: It was sunny outside and looked dry based on drying pavement and got flats and upon arriving roads were still wet and track was still wet and holding moisture. sub ME sprints and recording it to see if sleds have helped.

Warm up
   ankle rotation
   hamstring leg kicks
   quad stretch walks
   glute bridge
   abductor side to side stretch
   kettlebell lifts with feet for hip stretch
   back stretch

   sprint drills
   sprint starts practice - 10m, 20m

Workout
   2 x 20m sprints

   2 x 30m sprints

   1 x 60m sprints

Cool down
   stretch

Comment
Recorded the runs to get 20m splits for 20m runs, 30m runs and 60m runs for last leg get a good understanding of what my 20m splits are. Couldn't do max effort as it was wet and had to run into wind as running other way requires starting from the finish line and the track texture is smooth making it more slippery.
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 #1765 on: January 11, 2022, 05:09:11 pm »
0
Date: 11/01/2022
Soreness: inner ab muscle, they seem to take the pain instead of my lower back like deep core

BW: 72.3kg

Condition: Raining and cold day an average day in England. No chance of any running.

Warm up
   ankle mobility
   calf ankle stretch
   hamstring stretch seated
   quad couch stretch
   adductor stretch seated legs wide and leaning forward
   glute bridge
   hip flexor knee lift with kettle bell on feet dorsiflexed
   back stretch lying on floor on back window wipers

Workout
   Front squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 1 @140kg - This was slightly heavy but failed because barbell rolled onto my hands and I just had to drop the weight on the pins, painful on my wrist. I could squat it but its a dangerous game of keeping torso upright else barbell rolls on to my fingers and towards my hand.
      - 3 x 5 @120kg - comfortably easy - just need to concentrate on torso angle else sore wrist

   contrast with just a single ME standing jump as time was running out

   RDL
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 3 @110kg
      - 2 x 5 @130kg - first set was comfortable but second set a little difficult but hard for grips.
     - 1 x 5 @110kg

   Overhead press
      - 1 x 5 @20kg
      - 2 x 5, 10 @ 30kg

Cool down
   stretch

Comment
Alright session, had to buy some supplies from hardware store for fixing up shelves so time went by due to that. But got some good compound lifts in.
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 #1766 on: January 16, 2022, 12:50:59 pm »
0
Date: 16/01/2022
Soreness: none that sticks out

BW: 72.3kg

Condition: Wet track but it was sunny and light breeze but a little cold. Gym closing early so had 1 hour.

Warm up
   activation and mobility dynamic stretch

   sprint drills

   acceleration practice

Workout
   5 x 20m sprints

   Ab work
      - crunches
      - iso leg raises lying
      - side bends

Cool down
   stretch

Comment
I brought spikes to record my run again and implement some tips given to me, one major tip being my shin angle, as when I bring hips high my shin angle become too vertical so I have to lower my hips to get a good shin angle. The start felt a little off balance as new to this style but got a little used to it after 3 runs. My other problem also is my weakness in the deep squats due to hip straining every time I do it and therefore I am not developing force at closed knee angles.
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 #1767 on: January 18, 2022, 04:00:08 pm »
0
Date: 18/01/2022
Soreness: right hips a little

BW: 72.8kg

Condition: Cold outside and inside the gym, track a little slippery but got some practice starts in.

Warm up
   mobility and activation stretches

   sprint starts - with low shin angle, I feel off balance a little and therefore don't think I can output max power from that position. After some practice maybe

Workout
   Front squats
      - 1 x 5 @20kg
      - 1 x 5 @80kg
      - 3 x 5 @120kg - front squats are tricky in getting bar placement right as it can ruin the entire movement, going off balance and making it harder than it should be

   Leg press - was thinking maybe if deep squats hurt my hips, I could try deep leg press, which didn't bother my hips even at 120kg. Only did 1 set. Might have to do Bulgarian split squats but have the front leg elevated probably.

   Front squats contrasted with counter movement jumps with 10kg plate.

   Hamstring curls on cable machine - train hamstring isolated
      - 1 x 5 @10kg
      - 3 x 5 @20kg each leg - difficult

   Contrasted with kettlebell swings 16kg

   Overheard press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - last 3 reps using legs as difficult

Cool down
   stretch

Comment
Need to practice the new sprint start with low shin angle, I always thought bring hips high but causes a high shin angle so need to control that. Back to band resistance sprint starts to help with this.
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 #1768 on: January 20, 2022, 04:13:31 pm »
0
Date: 20/01/2022
Soreness: glutes, hamstring and quads were sore

BW: 72.6kg

Condition: It was really cold but the track was dry and not slippery so I could get a more effective sprint starts.

Warm up
   mobility and activation stretches

   warm up sprints with sprint drills, light, before. Felt good and more comfortable with the new sprint stance. But felt good.

Workout
   Reverse High Step ups (where knees is higher than belly button) Start on top and slowly lower down and touch the floor on tip toes, to avoid assistance, and go back up
      - 1 x 4 each leg @bw
      - 3 x 5 each leg @15kg dumbbells in each hand
      Note: Feels quite high that you cannot use any other muscles to assist you going up, almost to a point where you feel mechanically unable to get up, especially when you have dumbbells in your hand, but my lower leg muscles were burning, like they have never been worked like this before. Glutes, hamstring, quads and calves when shooting up from the tip toes, but will use this for a while to help develop strength from a close knee angle.

   Contrasted above with single leg box jumps x 3 each leg

   hamstring work a little unsure of what to do, so just did leaning leg curls with cable machine
      - 3 x 5 @15kg

   not much contrasted work

   Overhead press
      - 2 x 5 @40kg - first set comfortable 4 reps and last push for last rep, 2nd set 3 reps just managed and remaining 2 using slight legs.

   side bends 1 x 10 each side holding 20kg dumbbell in one hand for each side

   reverse crunch using cable 1 x 20

   hanging leg raises using 8kg dumbbell between leg

Cool down
   stretch

Comment
Step ups targeted the muscles I usually work out, but because it's at closed knee angles, they felt like they never been worked before. Dumbbell helps for balance especially when step is high. Sprint start felt good. the home resistance band starts are helping, which I do on off days.
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 #1769 on: January 21, 2022, 04:22:03 pm »
+1
Yesterdays workout must have really hit a weakly trained muscle that I have major dom's now, quads, adductor, glutes, hamstring. point where hamstring meets glutes.
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/