Author Topic: A Journey to Running Fast and Jumping High  (Read 572578 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #300 on: April 18, 2014, 05:32:55 am »
-2
Yeah, I can do that,  Is 3 big steps accurate for extra 3 metres and how big is a big step.
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 #301 on: April 18, 2014, 07:00:57 am »
0
two steps forward, one step back.  :uhhhfacepalm:
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 #302 on: April 18, 2014, 10:36:48 am »
0
I will do it using 4 steps for one meter heel to toe
But will have to make marking 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 #303 on: April 18, 2014, 02:08:15 pm »
0
Date: 18/04/2014
Soreness: no very noticeable pains

Warm up:
   Sprint drills (10 - 25 m):
       a march
       a skip
       a run
       b walk
       b skip
       b run/ alternate b high knees
       high knees
       butt kicks
       side skips

Workout:
    5 x 97m sprints @100%

Cool down:
   arm and leg stretch

Comment:
I have decided to stick with 97m but can convert the time to an approximate time for 100m. It was windy today, The runs felt fast, also when running and i would go up straight, I would realize my leg kicking the back of my other leg sometimes or feel like they are out of control and i try to control them but in the last rep i decided to just stick with controlling my arm swing and don't focus on my leg and it should be fine, it must be when it is tiring near the end.

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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #304 on: April 18, 2014, 09:31:02 pm »
0
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #305 on: April 19, 2014, 06:08:56 am »
-1
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

So I will be doing the 5-10 x 100m everyday and add gym after when I can. Followed by current workout, with 100m timed at start of workout cycle tuesday.

I will definitely try to make sure it is 100m, I have a stop watch, which I can use to time my runs.

thanks
And it doesn't really matter if it's 100m.  Just make sure it takes about 15 seconds.  Put your left foot on the line, rock back and start your stop watch as you pick up your right foot.  Hit stop on your watch on your first footstrike past some line.  Do it 5-10 times.  Your first time you will run all the reps in about 15 seconds.  After do this for long enough you will be able to get every rep in closer to 12 seconds.  Taking 2-3 seconds off your self timed "85-120m" run should mean you are fast enough to think about training like a sprinter (sort of).   It really is that simple.

Maybe later I can think of extending it to 100m.
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 #306 on: April 19, 2014, 04:14:12 pm »
0
Date: 19/04/2014
Soreness: hip and mild shin

Warm up
   Sprint drills

Workout
   97m x 5 @100%  Planning to hopefully run 100m next week monday start of week 3

Cool down
    Body stretch

Comment
Thinking of running 100m on Monday, I'm not going to fuss over extra three meters. Today was windy but sprints went well.

Rating: 6/10
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/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #307 on: April 20, 2014, 10:20:30 am »
+1
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

I'm not arguing that. I'm saying it's bizarre to say "I'll run 97m and then just extrapolate my time to 100m"...when you could just run an extra three metres. You've already measured the distance you're running to 97m...why not just round it up so you have a standard distance with times to compare it to. Whatever, not important. Just keep up the running and drop your times (and find a new place to run with no slant!).

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #308 on: April 20, 2014, 12:11:34 pm »
0
Why the hell would you do that. Just run the goddamn extra three metres! You make everything so hard for yourself.

I don't understand what the big deal is with running exactly 100m, as that is not important as long as it is around 100m.

I'm not arguing that. I'm saying it's bizarre to say "I'll run 97m and then just extrapolate my time to 100m"...when you could just run an extra three metres. You've already measured the distance you're running to 97m...why not just round it up so you have a standard distance with times to compare it to. Whatever, not important. Just keep up the running and drop your times (and find a new place to run with no slant!).

I look for marks that already exist on the grass and measured them to 97m that's why i would have to add an extra mark for the 100m, but thinking of maybe a flag or powdered chalk on the grass.

But i understand what you mean.

Now it is raining so I will see what to do, if grass is too slippery I will have to run on concrete.

Will see how it goes.

Thanks
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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Re: A Journey to Running Fast and Jumping High
« Reply #309 on: April 20, 2014, 03:24:03 pm »
0
Hahahaha^^^

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #310 on: April 21, 2014, 06:20:08 am »
-1
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 #311 on: April 21, 2014, 06:26:07 am »
0
Date: 20/04/2014
Soreness: right hip flexor

Warm up
   Sprint drills

Workout
    5 x 97m @100%

Cool down
    Stretch

Comment
It was pouring with rain so I checked it out and it was not slippery, only slippery when running at a big lean and I was running upright. So I ran it against strong head wind and raining towards me and I ran it like a boss  :lololol: Lol.

Rating: 4/10
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 #312 on: April 21, 2014, 02:17:12 pm »
0
Date: 21/04/2014
Soreness: Quads, Hip Flexor

Warm up
  Sprint Drills

Workout
  5 x 100m @100% (approx 17, 17.63)

Cool Down
  static stretch
  walk

Comment
I had to use two sticks to indicate 100m mark, so I run 17m followed by running 80m football pitch which I run pass the goal posts then 3m after I had to add the sticks, so instead of using the goal posts to mark the finish line I had to keep an eye out for the sticks to run through and know when to stop the watch. It was a good day and felt fast during running but felt I might have have adjusted my form in terms of I decided to relax and float to maintain my speed instead of trying harder and decelerate and that might have ruined my form concentrating too much but felt fast only near the end. Also when i pressed the stop watch and during running i heard noise of the watch being pressed and was confused but pressed it again quickly and at the finish line I saw it was 16.37, this is why i don't like running with a stop watch it accidentally presses as i have to have my finger ready on the stop button but this is the only way, but i knew there was a time gap between the stop and start in between, so have been generous to round it to 17.00 as after 3 min rest and ran again I got 17.63 seconds. After the third set it started rained and really heavily, so had to finish the last 2 reps left.

Rating: 7/10

« Last Edit: April 21, 2014, 02:24:04 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 #313 on: April 22, 2014, 04:09:30 pm »
0
Date: 22/04/2014
Soreness: quads, hip flexors, left shin

Warm up
  Heel walks
  Sprint drills
  Giant walking lunges

Workout
   5 x 100m @100%

Cool down
  Stretches

Comment
Good workout,nice day sort of, decided to add giant lunges to warm hips up, heel walks before and after for shin splints

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 #314 on: April 23, 2014, 02:25:00 pm »
0
Date: 23/04/2014
Soreness: hamstring, arms, left shin

Warm up
   Sprint drill
   Heel walks
   Giant lunge walks

Workout
   5 x 100m @100%

Cool down
   Stretch

Comment
A good workout felt fast feel like I am using my arms properly light rain but not obvious.
Running into head wind which was slowing me down.

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/