Author Topic: A Journey to Running Fast and Jumping High  (Read 572004 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #180 on: August 20, 2013, 01:28:10 pm »
0
That was nice and informative especially about the rest, i only rest 5 mins but now i know i should be resting longer for squats.
Thanks

but i won't be doing squats much as they aggravate my hip flexors and later my hip flexors become real sore when i raise my knees.
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 #181 on: August 21, 2013, 05:02:42 pm »
0
I couldn't do much so had to only do ones that didn't place stress on my hips even some i did BSS and it was painful so will have to only stick with hip less exercises so did the following.

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

went on the machine just for testing my strength in my legs

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor
Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

the seats on those machines are bent outwards making your back curve from the low end when pushing with your back resting against it.

my goals:

heal up my hip to squat 1.5 x bw
single leg hyperextension 60kg dumbell 2 x 10 each leg

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 #182 on: August 23, 2013, 03:18:07 pm »
0
Date: 23/08/2013
BW: 59.6kg

Soreness: Quads feel strained

Warm up:
  walk to gym 20 min
  Activation stretch
  Hip mobility drill
  TKE 25kg x 5, 145kg x 1

Workout:
  Empty bar squat (soo painful on the hips of first rep so stopped)
  BB BSS 2 x 5 x 40kg each leg
  Single leg hyperextension (stopped because of strain on my quads) x 44kg dumbell
  Calf Raises 2 x (100kg x 15, 150kg x 15)
  Bench press 3 x 6 x 20kg
  Dips w/ 20kg 3 x 4,5,6
  Hanging leg raises 1 x 10

Cool down:
  cool down stretch
  walk back home 20 mins

Comment: trying the squat with empty bar, when going down soo painful and up very painful on the hips, so couldn't attempt squats, could do bss with stress on my quads, and after second set my quads felt strained so i could train them anymore don't know why, must be major lactic acid its rendered it handicap.
bench press was heavy but pulled off the reps and sets, dips was nice and heavy and finish off with hanging leg raises.

rating 7/10
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 #183 on: August 25, 2013, 09:55:31 am »
0
I won't be going to gym today as i sprained my quad the day before yesterday on friday so my legs are a little sore also don't want anything to go wrong for tomorrows opening meet.
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 #184 on: August 25, 2013, 07:59:38 pm »
0
I don't know if i will be able to go tomorrow if my hip flexor is going to be in the same state as today, a lot of pain when lifting the knee up or when force exerted by the hips, it is really sore, especially when sleeping on either side, i feel the pain in my hip flexors as i am resting on it on one side.

I hope the pain would be reduced tomorrow as i didn't go to gym today to rest my hips, i have to leave at 9:00 am to catch the train to get there by 10:45.

will see how it goes.
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 #185 on: August 26, 2013, 01:55:16 am »
+1
Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #186 on: August 26, 2013, 02:02:17 am »
0
Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

Run.  Your just nervous.  It's all in your head because it's your first meet.  At the very least go to the meet and get in the blocks and stride the race out.  Do not give yourself an excuse to get out of this.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #187 on: August 26, 2013, 02:01:04 pm »
0
Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

1)When i Read this i Decided not to run at the meet.

2) I will explain.
The Single leg hyperextension 40kg dumbell is actually 40kg dumbell it is done at a position where i am resting my hips on the pad and my lower body straight and my upper body hanging downwards perpendicular to the floor upside down like __
                                                                 |
then i hold dumbell near my chest and using my legs i raise my upperbody until it is inline with my lower body about.  -----
i can do this for 10 reps each leg.

The following:
Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

was me testing if i could do it, and it was not full rom as there was like 10 degrees from the end position for the ham curl machine for the leg extension machine, i'm quite sore it was to full range of motion and same as before it was a test to see if i could do it. both of these were definitely 145 kg and 134kg for the ham and leg curl respectively it was definitely not lbs.

also what is wierd was that at the leg press, at quarter position 195kg was not struggle one bit.

the leg press calf raises was at 135kg plus 7.5kg tension of the string, it was definitely as the weights are in kgs and not in lbs.

i'm not doing single leg back extension, i'm doing single leg hyperextension 40kg i hold only one dumbell, similar to this, but the leg support on this one is a bit lower.the one i use is a bit higher so the hip pad is a bit lower.

<a href="http://www.youtube.com/watch?v=J6QVRADMPm8" target="_blank">http://www.youtube.com/watch?v=J6QVRADMPm8</a>
but instead with one leg and holding dumbell close to my chest and
go up until my body is straight with my legs.

i don't take it as a you calling me out but asking questions to help me.

So yeah, i don't know why the numbers are all over the place.

My hip is not painful anymore when raising knee up but its painful when rotating my knee inward or outward the higher the knee and rotate knee the more painful it is but i can bring my knee to my chest, that's why the pain when squatting empty bar because my knees has to push out and it is verrryyyy painful i can't squat with a bar on my my shoulders.
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 #188 on: August 26, 2013, 02:05:29 pm »
0
After i read above, i decided not to run in the meet but then when i scrolled down and saw this, i changed my mind and ran the meet.
I guess it was nerves, you sound like my mother at the time when i was going to school i was always had stomach pains every morning before going to school but my mum still don't me to go to school saying it will get better, lol.

when i could stay home, i was ok, but as the school rang saying the school is open today, stomach pain started, lol and i found out it was nerves as well as stress of going to school.

same with this i guess i just was finding a way not to go, but forced myself and off i went.
i'm happy i went, else i would have regretted it, when i leave uni without going as i wont get another chance until some time after.

Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:


Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after


So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...


Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

Run.  Your just nervous.  It's all in your head because it's your first meet.  At the very least go to the meet and get in the blocks and stride the race out.  Do not give yourself an excuse to get out of 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 #189 on: August 26, 2013, 02:24:47 pm »
-1
My First Competition

I was more nervous of taking the 1hr train journey there then i was at the start of the race, as i could have just stayed and not take the train.

After i take the train, make 1 change before arriving, I catched bus to the stadium it was sunny, a lot of people were there. Also have to note that i got to the stadium about 8 min before the 100m race, so went to the desk to sign up and they said very close to the race starting, so i get my number and go to the track and start my warm up, up and down besides the runners, lol and the guy was telling can you get out of the way, maybe i was distracting the runners in their block, so i was warming up and then i decided to ask afterward like 10-15 min when the race was and they said it was over ages ago, i had missed it, she said while i was parading on the other side of the track  10 mins ago (warming up the near the people in the blocks, they were my age group and it was my race)  :uhhhfacepalm:...... lol i was warming up next to the startline of the race i was supposed to be in.

now what.....



















But, i wasn't going to let it end after wasting rail fare and bus fare just to turn up and miss it, so i asked can i just run with the U17's and just get my time and she allowed me  :headbang:. The gun sound was soooo loud when waiting but when at the blocks you don't notice it that loud.

So i have finished my warm up routine, in small area, I queue up behind the guy running, and as soon as it was my turn to run, i set up my blocks, never used blocks ever, so there i am trying to adjust my blocks, i know it is 2 steps to first forward foot and 3 step to second back foot, but i couldn't take those foot pads off so i decided to move the enitre block a bit back, then saw the other side was correctly place, i also didn't know what angle to put the foot pad on the block so i placed it at lowest angle about 45 degrees. I go into my block and start my starts to get comfortable with the blocks.

they say on your marks, i go to the blocks, do some tuck jumps, get into my blocks, felt weird when getting into the block placing my feet on the blocks, and waited, not a long wait, thinking, wait for the bang, so i wasn't nervous, i was just concentrating on running my race ignoring the others, at set position and as soon as i heard the bang i just exploded out as best as i could, during the drive phase i experience a small amount of air stride; this is when i stride out i feel my feet reach out but not grip onto the ground and starts to come back a little before contacting the ground, so i had to lean a bit more forward and start running and as soon as i felt it was long enough i come up straight and maintain and float, of course every one was drifting pass me at this point and then i maintain and then finish.

I was wearing track suit bottoms, a t shirt and running trainers, and i held my breath most of the race and relaxed at the end and it was over and i was happy, probably the start wasn't that good the drive phase but was happy with after accelerating and maintaining.

It's kind of strange that i was nervous because it was my first time so i didn't want to mess up but once i am at the blocks, nerves are gone and i just want to run my race as fast as i can and a little excited not noticeable, had to adjust at the blocks to get comfortable position.

So after a while they post the results on a board. so i go up and check, not there yet after a while, the results comes on and i got.

14:41

electronic timing, a bit dissapointed i didn't get under 13s but never mind, i defintely gained some experience and i will be more prepared in terms of warm up and settling and adjusting to the blocks and definitely no nerves and also execute my drive phase more correctly, by remembering to keep a lean to avoid air striding, but not sure what angle to place the foot pad on the blocks.

after i head off back home by bus and then by train.

a nice experience, my first competition i competed in as well as first competition i witnessed.
 :D
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/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #190 on: August 26, 2013, 06:58:06 pm »
0
why didn't you run in spikes? if the answer is, "i don't have spikes," then why don't you have spikes?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #191 on: August 26, 2013, 07:07:16 pm »
0
why didn't you run in spikes? if the answer is, "i don't have spikes," then why don't you have spikes?

I guess i was thinking of buying spikes, but didn't know much about them so many variations, the right one to buy as they have different spike length, a christmas tree spike, pyramid spike 7mm spike 14mm spike something like.
also i didn't know if i was going to go or not as well as it being one race i didn't think it was necessary to use it.


« Last Edit: August 26, 2013, 07:16:15 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/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #192 on: August 26, 2013, 09:14:06 pm »
0
you are trying to become a sprinter. you need to have sprinting spikes. there's no point in hampering yourself by racing or even training 100% of the time in sneakers. you don't need to worry about fancy shit like nail configurations, i haven't even installed the nails that came with mine. even without the nails they're stiff and have small plastic spikes that grip the track and they're much lighter than even my racing flats. price is not an excuse: i got a pair of new spikes from eastbay for $18.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #193 on: August 27, 2013, 02:29:21 am »
0
Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #194 on: August 27, 2013, 04:20:39 am »
0
^My wild guess is that 3 words will make the numbers sum up : Range Of Motion.
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?