Author Topic: A Journey to Running Fast and Jumping High  (Read 572120 times)

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vag

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Re: A Journey to Running Fast and Jumping High
« Reply #150 on: July 21, 2013, 02:55:10 pm »
+1
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 #151 on: July 22, 2013, 08:47:20 pm »
0
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/

Raptor

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #153 on: July 23, 2013, 09:10:33 am »
0
Oh, i see.
Lol.

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 #154 on: July 23, 2013, 08:48:52 pm »
0
Date:23/07/13
BW: N/A

Soreness: Fatigue Legs no soreness

Warm up:
  walk to track 30min
  400m jog
  sprint drills

Workout:
   4,3,2,1 relay 5 min rest inbetween

Cool down
  400m cool down walk

Comment:
The workout was two teams each one doing either 400,300,200,100 and then rest 5 min and then switch to another event i.e. i started at 200m, then switched to 100m, then 400m (which i missed out on because i was waiting for the 200m to pass so i could get ready to be handed the batton from the 300m but the 200m guy stopped to give me the batton, which he was really the 300m guy and it was relay, it was a good workout, the only one i did bad in was the 100m as there were some fast guys as well as would have lost the 400m as the same guy was here as well.

Rate: 8/10
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 #155 on: July 24, 2013, 07:29:05 pm »
0
Date: 24/07/2013
BW:60.10kg

Soreness: Glutes

Warm up
  Activation and mobility drills
  walk to gym 20min
  tke x 7 x 11kg

Workout
   Squats 0kg x 5, 20kg x 5, 40kg x 4, 50kg x 2, 60kg x 1 (last rep was a big struggle)
   Calf raises 1 x 95kg x 16
   RDL 1 x 80kg x 6
   Single leg hyperextension 1 x 34kg x 10 each leg
   Lunges 2 x 1 each leg x 34kg dumbell each hand
   Pull ups w/ 10kg 1 x 5
   Dips w/ 10kg 1 x 9
   Hanging Leg Raises 10 reps
   cycle leg crunches x 15
   weighted side twists x 10 + 10kg
   Raptor cable hip flexes x 10 each leg
   handstand pushups x 10 x 1 set

Cool down
   overall body stretch

Comment:
  the 60kg squat was sooo hard it was not heavy but for some reason when going deep it just becomes hard to get up as i was approaching up i must have relaxed a little and i started to go down but i didn't want to fail so i started pushing and then i was at a stop and was pushing hard and snails pace moving up my form becoming bad according to what i felt i couldn't see myself but i knew i was pushing my neck back, driving my hips so that was good until i was 3/4 way up the speed increased until i got up to standing pushing my hips and i racked the weight no back pain just some strain on my neck so i guess even though i felt my chest was down but i straightened it up on the way up. I always forget the cues when squatting breath hard, roll weight back to prevent torso tilting forward, push floor apart, breath out up.
hopefully the 60kg will become easier in the next workouts.

Rate: 8/10
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 #156 on: July 25, 2013, 04:00:47 pm »
0
Date: 25/07/2013
BW:n/a
Soreness: shin as always, muscular back pain this morning maybe from yesterday

Warm up:
  walk to track 30min
  sprint drills

Workout:
  4 x 100m relay cycle x 1
  shuttle relay x 4 x 25m

Cool down
  400m light walk/jog
  light stretch

Comment: It was an ok workout, it wasn't, was feeling good the fasting didn't make me weak. The relay was i start at one position run 100m pass on batton to next person who runs 100m and i stay in my next spot and the person continues to pass on batton until i reach my original position.

Rating: 8/10
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 #157 on: July 27, 2013, 09:34:51 am »
0
Date: 27/07/2013
Sore: hips and shin

BW: 59.6kg

Warm up:
   walk to gym 20min
   foam rolled hips and quads quads were ultra sore
   activation drills
   tke x 7 x 11kg

workout
   0kg x 5, 20kg x 5, 40kg x 4, 50kg x 3, 60kg x fail
   handstand push ups 1 x 10
   calf raise leg press 95kg x 10 x 2
   leg press 115kg x 5
   
cool down
  stretches

comment: i failed so badly at the squats the weight felt light but when i was at the bottom i was just helpless and my morale was drained so didn't continue properly and my hip flexor is paining which i think is from overuse.

will have to incorporate more hip flexor mobility drills everyday.
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 #158 on: July 28, 2013, 03:55:53 pm »
0
Date:28/07/2013
BW: 60.20kg
Soreness: Hips, weak legs

Warm up:
  walk to gym 20min
  mobility and activation drill
  kelly starret hip mobility drill
  foam rolling quads and hip flexors (The IT band is not even sore when i foam roll but now the Quad is sooo                                                  .             sore when i foam roll it.
   tke 1 x 11kg

Workout:
  Deep Squats 0x0kg, 5x20kg, 5x40kg, 3x50kg, 2x1x55kg
  Calf raises 1 x 95kg x 20
  Half Squats 1 x 7 x 95kg
  RDLs 1 x 5 x 85kg
  Lunge on weight plate 1 x 2 each leg 32kg dumbell
  Single leg hyperextension x 10 w/ 34kg dumbell
  Pull ups w/ 12kg dumbell between feet x 4
  Dips bw 1 x 25
  Hanging leg raises 1 x 10

Cool down stretch
  overall body stretch

Comment:
I had to drop back down to 55kg squats, did 2 sets, i also had to do kelly starrets hip mobility drill, which is quite easy to get my belly button near my feet, so i don't think it is a mobility issue i can't generate power from deep squats. I also feel pain in my hips when squatting free weight thinking i might have strained my hip flexor from overuse. I always forget the cue, i can only remember one cue breath, need to remember roll weight back to stop torso tilting forward. Half squat and calf raise felt good, the calf raise seem to also target my glutes, which is sore after the workout. I also decided to test my leg press strength and got to 120kg x 2 reps from deep position.

Rating: 8/10

 
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 #159 on: July 30, 2013, 09:27:01 pm »
0
 :uhhhfacepalm:        :raging:                :uhhhfacepalm:            :raging:
 :ffffffuuuuuu:        :ffffffuuuuuu:            :uhcomeon:

Comment:
Today was the worst and killer workout ever in track workout, i did the normal warm ups and then there was 4 of us so we had to do relay so not dissapointed, but they said it was around the CLOCK 400M RELAY. Imagine this you start with your team mate in same start, he runs 400m then your turn to run, then when i come back, his turn to run so i have about 1.20 min to rest so he comes back and i have to run 400m again, i was dead past 200m, dragging myself to the 300m and then just had to force to make it to the 400m. I was soo tired you cannot imagine.

I felt like a deep chest throat area choked out, felt like a sore, cut sore near top of chest, then we walk around 400m and then rest 3-5 min and do it AGAIN. I was already dead after the first set so i said nope, i felt kinda sick as well. so i missed out the second time, but all the way throughout and when i got home, sick feeling in my chest and tired not panting tired but inside was suffocated.

I just hated so badly, next time i will just do a slightly faster paced jog. I cannot handle it, it is that bad, I don't like to stop half way so reaching the 400m dragging myself 200m like a zombie, i just don't want to experience that again.

next was groups of 4, each one runs 100m, stops at next stop the next guy runs 100m who i pass batton to until i go all the way back to my start so its a 4 x 4 x 100m relay, for each 4 points in the track.

cool down and go home.

Rating: 2/10
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 #160 on: August 01, 2013, 08:51:45 pm »
0
Date:29/07/2013 wednesday i think

BW: 59.7kg

Soreness: only fatigue legs, sore glutes a little

Warmup
  same

Workout
   squats deep warm up , 2x8x45kg
   calf raises 100kg x 15 x 2
   half squats 100kg x 4,7 x 2
   RDL 1 x 5 x 90kg
   single leg hyperextension 1 x 36kg dumbell
   lunges 1 x 2 each leg x 32kg dumbells each hand
   pull ups w/ 15kg plate 1 x 3
   dips w/15kg plate 1 x 5-6
   hanging leg raises

Comment:
Today i decided to miss out on track so busy with dissertation, it was starting to go bad so had to stay back and focus on it to steer back on track, like turning a long double decker bus with manual steering, that tough.

Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

rating 9/10 (gym and track)
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 #161 on: August 05, 2013, 03:55:06 pm »
0
Date: 4/08/2013
BW:59.8kg

Soreness: fatigue legs

Warm up:
  same

Workout:
   squats warm up, 2 x 50kg x 8 reps
   calf raises 1 x 15 x 100kg
   half squats 1 x 2 failed 3rd one of instability
   RDL's 1 x 2 x 90kg didn't go very low.

Cool down:
  overall stretch

Comment:
Time was running out so had a few time left, its so hard when doing 8 reps, even though you can, but when half way you have mental toughness to continue as it becomes demotivating but you just push through the mental barrier until you finish.
on the half squats i kind of went lower than i should have so became pinned and tried to unrack it down, but one was on the rack and the other off, so someone helped put it back on the rack, it also wasn't controlled.

Rating:7/10 not enough 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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #162 on: August 05, 2013, 10:03:06 pm »
+2
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #163 on: August 06, 2013, 08:46:18 am »
0
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?
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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #164 on: August 06, 2013, 11:05:05 pm »
0
Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running  :uhhhfacepalm:

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

Yes, winter is the off-season lol. Forget that approach. Focusing your energy and time on full squats will help you improve your full squat.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?

Well if you really improved that much then the training can't be that bad. How was it timed? Proper time trial conditions in training or just you counting in your head again? But if you think you should be doing other things then take accountability for your training. Get to training early and do some start work or short sprints before your longer stuff.

TBH, I thought you were in your off-season! Can't believe you have been training through the summer and not been competing. What's the point? You've got to try to compete to get the best gauge of your abilities. Competition creates an atmosphere that will push you to perform your best (provided you're ready and prepared).

Your next few months should be totally devoted to addressing your strength, with occasional GPP activities like hill sprints, stair climbs, other sports etc. Your training should revolve around getting those numbers up and nothing else. I think sprinting qualities can be re-trained relatively quickly to an acceptable level, but strength takes a while to train.

For upper body try to utilise the compound movements primarily, for example:

Day 1 - Bench press 3x6, dips 3 sets to failure (chest, triceps)

Day 2 - Overhead or military press 3x8, bent-over rows or pullups 3x8 (shoulders, lats, biceps)

Keep it simple and progress. Remember you're not training to be a bodybuilder but you do need a decent level of upper body strength.