Author Topic: A Journey to Running Fast and Jumping High  (Read 290911 times)

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CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1815 on: May 02, 2022, 05:32:42 am »
0
Might not be a muscle that is hurting but one of the tendons there, like it was for me, either the TFL or glute medius.
Where both connect to the IT band.

Something I have delt with and fixed recently -

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1816 on: May 03, 2022, 08:40:26 am »
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Walked for a bit yesterday on my outing with my family. That paired with sleep and rest has caused my pain to subside. Can lift knee up with little pain or putting my shoes on. Will rest this whole 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 #1817 on: May 07, 2022, 10:27:59 am »
0
I have been doing it all wrong all this time.

I didn't know I had to consciously keep my body low and thought it was automatic.

Now I need to start practicing sprint starts with lower body lean, it feels right and then start propelling myself horizontally.

But hip on the mend causing delay.
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 #1818 on: May 08, 2022, 12:14:27 pm »
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Back in the gym Thursday minimize hip work and more on just leg work.

Also tried to do natural glute ham raises since a while and did it on a slight incline bench. Can see video. Unassisted but to can see the point where my torso drops and I bend at hip. It is tough to maintain neutral torso.

But slightly happy that I could still do them as much as I did. Next will try flat. Although it took a few attempts due to hamstring cramp for first few attempts when lowering.

https://youtube.com/shorts/v2IESTaLAxY?feature=share

Workout was half or a little higher upto 140kg heavy for sure but moving weight at same speed as 120kg. Prob can do more. But that's not my main focus to improve as I lack Deep knee angle strength.

Light sprint start walk outs only.

Iso rdl where I am pulling bar against immovable weight for 5 seconds.

Hamstring curls bodyweight

Overhead barbell movement lie on bench and hold the z bar In the case in front like bench press and then lower it behind my head as far back and bring back again to train obliques. Tricep and shoulders also got hammered.

Cool down stretch


« Last Edit: May 08, 2022, 12:18:38 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 #1819 on: May 08, 2022, 12:48:12 pm »
0
Date: 08/05/2022
Soreness: none

Bw: 68.3kg

Consition: really shining bright and it was nice hot.
Hips felt better through the light sprint starts.

Warm up
   Dynamic warm up
   Mobility warm up

Track warm up
   Arm mobility skipping vertical and lateral swings
 
   Pogo hops are really good in activating my calves two leg I'm landing with thuds as aim is to hop off and when coming down land on heals and roll onto calves and hop off again but single leg ones felt better and less hard landing.

   A walks

   A skips
   A switch skips
   A multiple switch skips
   B skips switch
   B multiple switch skips
   Ankling
   A runs
   Note: really tiring especially my reduction in breathing due to nose block and ears opening and closing.

   Les spellman website was a godsend, really goes into detail on acceleration, drills so encorporated some of it. Low angle feels good.

Workout
   Heavy sled drags with a light skip first
      - 3 x 100kg drags really set my quads a light.

   Depth jump to bounds
      - I think this is a sneaky in doing bounds I step off box and jump horizontally and land on one leg to push my forward and basically bound to other leg, 2m length of each step.
      - use markers to aim for and landing under me rather than reaching forward. Happy with these.

Cool down
   Stretch
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 #1820 on: May 13, 2022, 01:07:51 pm »
0
The current workout is working real well in terms of they seem to provide strength in the areas required and then explosive strength session on those areas. But am wondering if I should do leg press on strength day to address the deep knee angle quad strength or just do box squats at parallel, which is tough but also hips take over from the quads so don't get a chance to isolate the quads.

Strength session: some squat variation or box step up and then on explosive session do quick single leg drop BSS jumps where you drop from start position of BSS to the lower position and then immediately explode up, 15kg dumbbell in heavy for this, need that explosive strength in the opposite direction. Then you got the hamstring strength with glute bridge and natural hamstring curls with explosive session being the power cleans or basically explosive deadlift jump and catching the bar under without squatting down and hurting my hips.

That's what happened Thursday.

stand on box with cable attached to feet and do leg cycles for hip training 10kg, don't want to go too heavy and hurt it when doing sprints.

power cleans from the floor

bench press

hanging leg raises couldn't think of good power core workout.

Also track was being used for competition so couldn't do practice runs but did it at the end of the session as competition was over by then but only for 10 mins.
BSS drop jumps upto 15kg dumbbells
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 #1821 on: May 15, 2022, 08:31:19 pm »
0
It is difficult to keep body low, I tried the kneeling start drill from les spellman on youtube even then I couldn't keep it low, until after sleds I forced my body to remain parallel to start and I actually made it out of the start .. then stumbled. but that is somehow promising. my body fears of falling at that much of a lean before my body made it look like i was low but it was just my head looking down lol. so I did sled kneel starts to get used to going low and next im going to do slow start and hand out hanging to keep it near floor to prevent standing maybe. but I need to practice this low lean before it becomes muscle memory and maybe its not a weak quad, but will still do low box squats.
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 #1822 on: May 17, 2022, 04:32:00 pm »
+1
Practicing a lot sprint starts to get a low torso angle, which after a while feels good but as soon as I record it, reality is that my start is still shit.

My problem that I am realizing is that when I come out of the start I start extending the hips and then at the same time bring my knees close to locking and that causes shin angle to raise as the hips and knee extend and align higher than the original shin angle but rather I need to try and keep the shin static and extend the hips and project it forward at the knees and the knees extend automatically as my body travels forward. So now I'm concentrating on extending the hip at the knee instead of extending the knee.

Here is a paint diagram of what I mean, a little messy but general gist is there.

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 #1823 on: May 20, 2022, 01:09:55 pm »
0
Date: 20/05/2022
Soreness: quads, hamstring
BW: 68.5kg

Condition: Track being used again by school and they don't allow anyone access on the track not even the empty areas.

Warm up
   started doing bike for warm up for a couple minutes
   stretch for mobility and activation

Workout
   BSS drop jumps with high knee
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand
      Note: dropping into bottom position of BSS and then quickly moving in opposite direction to a jump with 30kg is heavy but it's not a stand still just slightly slow.

   above contrasted with a single leg straight leg box jumps knee height

   power cleans from ground without front squat - not comfortable and not fluid aim is just try move bar high.

   no contrast with above

   standing on box and leg cycle of one leg with feet strap attached to cable
      - 2 x 7 each leg @15kg

   bent over rows
      - 1 x 5 @20kg empty bar
      - 2 x 7 @50kg

   no core work

cool down
    stretch
    track was open to public again so went out for sprint starts

comment
I have a desire of perfecting a technique by practicing frequently and this also applies with sprint start that I am only happy until it feels right and when I do sprint starts straight after I forget how it felt so I try again and if it didn't feel right I want to try again and I just keep on practicing and need tell myself enough is enough and also no practice during days where I need to take a break for the speed session.
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 #1824 on: May 24, 2022, 05:33:29 pm »
0
The action of conscious leaning has been an eye opener for me, every action I did was hoping for an automatic lean but it doesn't.

This has led to many discoveries including the broad jump, leaping out at a more lower angle also helps improve the distance. I just did a broad jump where I slowly lowered to bottom position and then arms behind and then relaxed swing jump forward and I got 2.4m approx easily.
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 #1825 on: Today at 03:06:10 pm »
0
Date: 26/05/2022
Soreness: none
BW: 67.7kg

Condition: Finally a dry warm day and empty track to do my sprint practice, also some other sprinters also training, going 100% sprints and making me feel bad lol, but I'm don't have any expectations so I'm enjoying the process.

Warm up
   activation and mobility stretch

   sprint start practice (sprint drills, sprint starts, etc)

Workout
   drop BSS Jumps with a high knee at the top
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with knee high box jumps single leg keeping legs as straight as possible

   power cleans from the floor which was mainly just high pulls
      - 1 x 5 snatch @30kg
      - 2 x 5 @50kg high pulls

   oblique pull overs - lie on bench and holding a bar you bring bar over head behind you and down and then reverse
      - 1 x 3 @10kg z bar
      - 2 x 7 @20kg z bar

   russian twists and crunches


cool down
   stretches
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/