Author Topic: A Journey to Running Fast and Jumping High  (Read 572166 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #255 on: January 23, 2014, 01:56:56 pm »
0
The ankle is feeling better no pain, only when in deep atg squat position and when i push the knees over the feet the more pain starts, which should be fine as it is.

So hopefully, inshallah, I can start workout coming 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 #256 on: January 28, 2014, 10:36:24 am »
0
Date: 28/01/2014
BW: n/a

Soreness: none

Warm up:
   Ankle rolls
   A march/skip/ run drill
   B march/skip drill
   karaoke
   
Workout:
   3 x approx 50m sprints 2-4 min rest between

Cool down:
   quad stretch

Comment:
what a terrible workout, I was fine at start, ankle rolls, went outside on to the grass, it was cold outside, did warm ups, i was warmed up a little but still was cold, heart pumping, my sinus activated by allergy and nose blocked ears blocked so i can hear breathing through my ears, did the runs but only managed 3 sets and after was feeling sick especially in the stomach and was feeling dizzy and stopped and walked back home, a bit wobbly on my way back, got home drank water and milk but couldn't finish it was feeling sick to continue. I don't know why i was feeling dizzy and sick, feel sick a bit now. just need to rest.

Couldn't do plyos or gym, which is a 20 min bus journey from home. don't know if i will be able to do 200m tomorrow.

Rate: 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 #257 on: February 04, 2014, 04:23:13 pm »
+1
Comment:

Todays workout was better, no sickness after, made sure I had some thing to eat 1 hour before workout. Did warm ups, 3 x ~50m, 2 x skip for height 30-40m, standing long jumps x 5 reps x 2 sets. low hurdle hops.

Quads sore during run and hops.

Will have to do it morning so can make it to gym and be back in time for breakfast.
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 #258 on: February 06, 2014, 08:43:01 am »
0
Started workout at 10:30am, hoped to have started earlier.

Thursday: Warm up

Workout:
   Speed
     sprint, float, sprint 20m, 30m, 20m x 2 sets

   Plyometrics
     Standing Long Jumps 9m in 4.5 jumps x 2 sets
     High Knee hops explosive x 2 x 10m
     Skipping for height 2 x 10-20m

Cool Down stretch

Comment:
Taking it slow, get fit first with running before I incorporate weight training. It wasn't as cold as the last 2 sessions.

Rating: Good
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #259 on: February 08, 2014, 09:23:49 am »
+1
Date:07/02/2014
Soreness: Quads, Hams

Rating: 8/10

Warmup:
  general warmup

Workout:
  2 x 200m @ 70%
 
General Strength Training
  Single leg calf raises 2 x 20 each leg
  Lunges 2 x 30 both legs
  Reverse hyperextension 2 x 5
  Bodyweight glute ham raises 1 x 3
  Elevated leg crunches 2 x 20
  Chin ups 1 x 5

Cool down:
  overall body stretch

Comment: good workout, didn't realize how out of shape I was when i ran the 200m, but the 2 min rest between was ample.
the hamstring curl glute ham raise was hard only managed 3, due to dormancy.

Feel sick, which goes and comes.
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 #260 on: March 11, 2014, 12:10:08 pm »
0
It is soo hard to wake up at around 7am to get ready for my workout. Something I am trying to force myself to get into the habit of.
 :uhhhfacepalm:
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 #261 on: March 11, 2014, 09:46:07 pm »
0
It is soo hard to wake up at around 7am to get ready for my workout. Something I am trying to force myself to get into the habit of.
 :uhhhfacepalm:

You don't update for a month and that's it? Lol...are you training/competing atm?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #262 on: March 12, 2014, 07:36:12 am »
0
I had a bad cough the last couple of weeks and am feeling a bit better, coughs occur very few times so am going to get back into training.
Today I will be doing my 2x200m followed by a general strength training, but days when i have to go to gym I have to wake up early to fit it in like tomorrow, sprint, float, sprint x 3, plyometrics 3 exercises and then weight training.
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 #263 on: March 13, 2014, 02:38:24 pm »
0
Wednesday Session:

Workout 1
General Warm up
   Jog approx 1000m

Workout:
   3 x 200m @70% 2 min rest between

Cool Down
  Stretches

Sorness: Quads
Terrain: Grass

Workout 2

Already warmed up

Workout:
   Chin ups 2 x 6
   Pull Ups  2 x 6
   Handstand Pushups 1 x 5
   Pistol Squats (ultimate leg workout for hips, quads, hams) 2 x 5 each leg
   Lance Calf raises where you slow go down one leg and go up with 2 leg and repeat 2 x 10-12 each leg

Cool down
  overall body stretch

Comment: First workout was tiring hoping to increase gradually, for leg workout I wanted something that targetted hips and remembered the pistol squats which is very low and target hips, sprint specific pushing centre of mass, was hard. calf raises interesting.


Thursday

  Didn't get to do any workout due to being busy all day
  My entire body is sore from yesterday.

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 #264 on: March 24, 2014, 12:47:34 pm »
+1
I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.
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 #265 on: March 25, 2014, 03:58:04 pm »
0
The place i am training is at a slight slant recongnisable, so I have decided to do my runs up the slant rather down to make it better.

Workout:

same warm up

approx 60m sprints x 3

plyos - broad jumps 10m did it in 4 and 4/5 jumps x 2,  single leg high knee jumps/ hurdle hops 10m x 2 each leg, high skips 30m x 2
all done uphill

walk home

cool down stretch

I have started to enjoy sprinting on grass.
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 #266 on: March 26, 2014, 08:10:14 pm »
0
Tempo work + general strength

Didn't get time to do my runs but forced in general strength can be done anywhere.

Chin ups 2x5
Wide pull ups 1x5
Handstand pushups 2x 5
Incline and decline crunches x 10
Pistol squats 5 each leg
Lance calf lowers single leg 10 each leg

Cool down
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 #267 on: March 28, 2014, 03:00:47 pm »
0
Tempo work + general strength

Warm up:
   1000m warm up jog
   Sprint warm ups a-skip, b-skip, skips, etc.

Workout
  2 x 250m (1st @60%, 2nd @ 70%)   // it is on a terrain which has a slant, so it is 55m slight downhill, 68m forward, and 55m uphill and 68m back forward

for note sake: wednesday distance was 170m

Cool down
   general quad and calf stretch

Schedule:
   general strength planned for today.

Comment:
  It was tiring, the first rep was good as it was at 60% but i decided to do 170m at 70%, but i decided to do the same distance and was tired, I thought i might have run a lot but it is only 50m plus 200m. need to improve my fitness more.

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 #268 on: March 29, 2014, 06:57:33 am »
0
Yesterday's general strength workout

already warmed up from running, just get my body loose and ready.

Workout:
  Pushups 2 x 20 fast reps
  Wide stance pushups 2 x 20 fast
  handstand push ups, the push ups made it hard 2 x 4,3
  dips 2 x 20, 40 fast
  leg raised crunches x 20 reps
  on edge of bench, lean back and a bit down and from there sit up not all the way 110 degree with body and leg \__    x 20 reps
  pistol squats 2 x 5 each leg, left leg weak, but right leg easy
  single leg calf raises 2 x 20

Cool down stretch
   overall body 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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #269 on: March 30, 2014, 06:17:47 am »
0
I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.

How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?