Author Topic: A Journey to Running Fast and Jumping High  (Read 572543 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #225 on: August 29, 2013, 08:04:52 pm »
0
I'm thinking trying after my track session workouts, i will try and sprint the 400m at different paces for the first 50m and see how far i get and gradually progress on the pace and distance till the 400m finish line.
e.g

I will try run the 400m at 80% intensity and try hold that pace as far as i can before my body breaks down and i give up, of course i will be trying my hardest to finish but if my body is not able to continue then i will finish and try again next time hopefuly get my fitness level up and also get me closer to running 400m under 60s, cos now i am starting to doubt being able to run 400m under 60s, i can only try and see what happens.

I will increase my protein shake intake to 1 scoop everyday and 2 scoops for gym days.
See my progress after 1 week.

aswell as the 5 50ms, 5, 100ms 1 400m for days i am not doing track workout, in the morning maybe.
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 #226 on: August 30, 2013, 07:08:15 pm »
0
Date:30/08/2013

BW:59.6kg

Soreness: Quads, shins, hips

Warm up:
  walk to gym 20min

Workout:
  5 x 50m sprints (for some reason i would start slowing down at 3rd or 4th rep of sprinting as in i don't swing as fast as hard, i am swinging hard but not to its limit don't know why, because i am tired i rest around 5+ min between reps.
 
after the first rep i think i strained my quads, so my quads was sore, it became worse after every set so there were some tennis balls nearby which i used to foam roll.


Warm up for gym:
   foam rolling
   hip stretch
   leg extension
   
Workout:
   missed lower body workout  :pissed: my quads were too sore to even do single leg hyperextension as the pad was pressing against my upper quads and it was too sore to even do, it same as the other time, two workouts before i think.

   bench press 3 x 20kg,25kg,20kg x 6,4,6  (heavy)
   dips 3 x 20kg x 4-5 dumbell between leg (they don't have belts anymore  :uhcomeon:)
   
   leg curls (because quad was painful the right one, it also caused pain in my knee, so did backward leg curls for knee pain, which lance suggested i think) low weight high reps 10kg x 20 reps (leg straight to bent machine) and (leg bent to heel to butt)
   
Cool down:
   upper body stretch
   quad stretch (for some reason when i hold my left foot with my hand from behind to stretch the quad, my hip flexors pain also).

Comment:
sprained my quad i think after 50m sprint, missed lower body workout because of my sprained quads, which first occured when i did bss and after my quads just was sore and i can't place weight on my right leg else my quads will pain so slight limping, so applied ice on it. mostly my right quad that is so sore.
foam rolling is sooo painful especially my shins are sore and foam rolling it is even more painful, my quads are sore when foam rolling but foam rolling my IT band is not that sore anymore before it was soooooooooooooooooooooooooooooooooo painful i had to take breaks in between tooo painful.

Rating: 5/10

 
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 #227 on: September 02, 2013, 07:28:05 am »
0
Didn't go to gym yesterday, left hip flexor is sore, i don't like to do only upperbody workouts when going to gym so decided to miss, so hopefully by next week, if i am feeling better i can start squatting.

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 #228 on: September 04, 2013, 07:59:46 am »
0
Got only 4-5 hours of sleep because i had a demonstration today, it went ok nervous not enough time to rehearse, besides the picky comments.
but i got through it alive, meaning i have finished uni  :headbang: just have to wait for my grades.

I got gym session today and i can take a long time do as much as i want and finish for the day
will check on my hip flexor status.

going to aim for max lifts today if i can't squat.
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 #229 on: September 04, 2013, 02:50:31 pm »
0
Note: I definitely sprained my right quads, as it was sore and when i do the single leg hyperextension, when going up it presses against my upper right quad which hurts on the inside and that causes pain to my knees for some reason. So after i had knee pains.

Date:04/09/2013
BW:59.7kg (+0.1kg)

Soreness: Hips, right quad, right knee

Warm up:
   mobility and activation
   foam rolling
   single leg tke 15kg x 5-6
   
Workout:
 Single leg hyperextension 2 x 5 x 52kg dumbell (it was not hard to do it much, but the pain in the depths of quads, which lead to pains in the knees stopped  me, so forced myself to complete atleast 5 reps.  :personal-record:

 Lunges on platform 2 x 3,5 x 30kg dumbell each hand (grip issue the dumbell starts to rotate)
(try not to place stress on my hips by doing it on the floor, but since my knee already is sore after the single leg hyperextension, it was ok, didn't go very deep, it was place further stress on the quads and then the knees, but did it quite low to about parallel or more, but you can't go deep when feet in front on platform.   :personal-record:

 Calf raises on leg press 2 x 15 x 160kg  :personal-record:
 
 No platforms available so for bench press did dumbell bench press
  20kg dumbell in each hand, bench press 2 x 6
 
 Dips w/ 20kg dumbell between feet they don't have belt 2 x 5,6 (very hard towards end)
 
 single leg seated curls for knee pain 5kg, 30 reps each leg (hams sore)

Cool down:
 overall body stretch

Comment:
Already added to above, single leg hyperextension, was painful on the upper quads and was killing right to the depths pressing tendons or something and that was causing my knee to pain as well only for my right leg, but made myself complete at least 5 reps.
which is strange, but i think it might be when i strained it during BSS, it hasn't healed maybe. I was thinking of doing 60kg single leg hyperextension, but saw how huge it was, so decided 52kg and realized the amount of stress it placed on my quads i don't know if i can do it, even though i didn't really feel it much in my hamstring after, i probably can do it, but the pain in my right quad and knee will be too unbearable to do even one.
Bench press was nice.

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/

Joe

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Re: A Journey to Running Fast and Jumping High
« Reply #230 on: September 04, 2013, 05:28:27 pm »
0
How are you only able to bench 40kg total if you are dipping with +20kg? All of your numbers confuse me hugely.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #231 on: September 04, 2013, 06:23:48 pm »
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The bench press was a struggle completed the reps,
my triceps are stronger than my shoulder, but overall my upperbody is extremely weak.

i can only shoulder press overhead 10kg + bar, which is difficult for me, but i can do handstand pushups, which doesn't make sense for me.

i'm just as confused as you.
« Last Edit: September 04, 2013, 06:27:46 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 #232 on: September 04, 2013, 06:53:45 pm »
0
I just realized that as well as single leg hyperextension, for strong hamstring, but i may be weak at the knee flexion part of the hamstring which is essential in sprinting, so i can also add them.

glute ham raise on the ghr machine, maybe this part of my hamstring is weak, maybe can try, will try this friday and see how it goes.
i can do bodyweight, but haven't tried with weight.
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 #233 on: September 05, 2013, 07:27:40 pm »
0
Interesting to know the muscles in the body.

Note to self:
Quadriceps muscle - 3 Vastus muscle (knee extension)
                              - Rectus Femorus (joint to pelvis, hip flexion)

Illiopsoas - psoas major connected to spine
                - iliacus in the hip area.

Hamstring 3 muscles (bicep femoris, long head, short head/ semitendonosis top, semimembronosis - extension of the thigh/ hip joint,
                 - flexion of the knee joint,

Adductor - gracilus muscle (flexes knee)
               
Calf muscle - gastrocnemium (medial head, lateral head)
                   - plantaris (long and thin)
« Last Edit: September 05, 2013, 07:29:22 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/

T0ddday

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Re: A Journey to Running Fast and Jumping High
« Reply #234 on: September 06, 2013, 03:30:11 am »
+1
I just realized that as well as single leg hyperextension, for strong hamstring, but i may be weak at the knee flexion part of the hamstring which is essential in sprinting, so i can also add them.

glute ham raise on the ghr machine, maybe this part of my hamstring is weak, maybe can try, will try this friday and see how it goes.
i can do bodyweight, but haven't tried with weight.

No. No. No. No.  Stop repeating something that isn't true.  The primary role of the hamstring in sprinting is as a hip extensor.  Lack of knee flexion strength is almost never the reason for lack of speed; that's why overspeed is easy.  Cycling your legs through knee extension and flexion in the air IS NOT THE HARD PART.  The hard part is applying force to the track which takes place very little knee bend.  It's in the hips.

Raptor

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Re: A Journey to Running Fast and Jumping High
« Reply #235 on: September 06, 2013, 06:26:35 am »
0
And I would add maintaining a stiff hip (hamstring isometric strength) is also an important factor.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #236 on: September 06, 2013, 06:47:53 am »
0
so wouldn't the knee flexion of the sprinting help in the stride frequency, but it's all about ground contact force.

So, its all in the hips and that's where my problem is in developing force on to the track.

So i guess the single leg hyperextension should help in the case as it helps to extend the hips, I should be really focusing on develop sport specific hip flexor strength, this is a bit confusing it terms of when the leg is straight and reaching out to the track, the hip helps push the track under, but once the leg is on the floor and continuing to trailing leg, i'm guessing then the glutes and hamstring take over in pushing from under to behind.

quads are only used in the start and the cycling?

interesting.

EDIT: so if the hip extension is used during the force into the track, the muscles which connect to the hip also play a role, besides the hip flexor muscle, hamstring flexes at the hip, rectus femorus of the quads connected to the hip.
« Last Edit: September 06, 2013, 09:33:34 am 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 #237 on: September 06, 2013, 04:12:04 pm »
0
Date:6/09/2013
BW: 60.8kg  :personal-record:

Soreness:quads

Warm up:
  same

Workout:
   glute ham raise w/ 30kg dumbell 2 x 5 (on the first set my quads couldn't take the pressure from the pad) after one set my quad was super sore
   calf raises
   leg curls
   overhead press 3 x 8 x 30kg
   bent over rows 3 x 8 x 30kg

Cool down:
  stretch

Comment:
My quad just seems to get worse and worse, after a few reps of GHR my quads were and after finishing the first set my whole leg was dead because of the unbearable pain from my quads and it looks its a pain under the quads like a tendon or a muscle underneath which extends all the way to the knee because my knees were painful it was hard to stand let alone walk home. so that ruined my lower body training i didn't know what other leg workout to do because my quads or something underneath the rectus femorus and vastus lateral underneath it is soo painfull like a tendon all the way up to my knee and causing pain in my knee.
i will have to find another way to train my hamstring RDL maybe, for my quads nothing as anything training it will cause pain to it i will try lunges on platform carefully.
upperbody workout was ok

rating: 3/10
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/

Joe

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Re: A Journey to Running Fast and Jumping High
« Reply #238 on: September 06, 2013, 04:27:22 pm »
+1
you should film your ghrs I bet you're doing them with improper form if you can do them with 1.5xBW despite not being able to squat your bodyweight.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #239 on: September 06, 2013, 06:40:33 pm »
0
I did the glute ham raise with 30kg dumbell and with 2 feet not single feet.
how did you calculate it it to 1.5xbw.

i will try and get it filmed.
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/