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Author Topic: a fast and explosive donkey!  (Read 1103984 times)

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seifullaah73

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Re: a fast and explosive donkey!
« Reply #2655 on: September 01, 2014, 05:07:03 am »
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It was just a calculation challenge of course run on the track to verify see how close it is and can be useful.

I also got 11.75 (11.748)

I calculated it by working out the time ratio of incline/straight 15.00/13.35 = 1.12359550562
then new incline time divided by 1.1236 = 11.748

nice
« Last Edit: September 01, 2014, 05:48:35 am by seifullaah73 »
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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 fast and explosive donkey!
« Reply #2656 on: September 01, 2014, 11:45:25 am »
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felt slower, in fact was the same. ran 13.27. fml.
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AGC

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Re: a fast and explosive donkey!
« Reply #2657 on: September 02, 2014, 12:24:07 am »
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Well if you're running ~8.0 60m then you're coming home in ~5.2-5.3 sec for the last 40m (~7.5m/s). So it's probably fitness being the limiting factor atm. You could do a flat out 400m or 800m and see what you get just for fun, although it probably wouldn't tell you anything you don't know. The good news is you can get fit fairly quickly. If you focused on it you'd be sub-13sec in a few weeks I'd bet.

Quote from: seifullaah73 on September 01, 2014, 05:07:03 am
It was just a calculation challenge of course run on the track to verify see how close it is and can be useful.

I also got 11.75 (11.748)

I calculated it by working out the time ratio of incline/straight 15.00/13.35 = 1.12359550562
then new incline time divided by 1.1236 = 11.748

nice

Well, I don't know how useful it'd be. You're assuming that the two are directly proportional, whereas in reality it will give different people different results depending on how hill training targets their weaknesses.
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LBSS

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Re: a fast and explosive donkey!
« Reply #2658 on: September 02, 2014, 09:37:34 am »
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lol @ seifullaah's calculation question.

and yeah, fitness is a major culprit. also, t0ddday gave me a couple observations a few days ago about the video i posted recently. the two main things were:
1. i have too much terminal joint movement. my elbows snap open and closed but my shoulders remain still. arm angle should be more or less consistent and movement should come from the shoulders.
2. my stride length is too short, which comes from being too quad dominant and not letting my hips do the work. extrapolating from the 50m sprints i'd be at ~60 strides over 100m, which is way too many.

by way of cure, he suggested that i add stiff leg bounds, alternating bounds with running shoulder action (i.e., not both arms together but rather treating the bound like an exaggerated run), and doing some stride count stuff like sprinting out to 30m and then making sure i get four touches per 10y after that, even if that means overstriding. so i'll be adding all that jazz to my warm up.
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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

LBSS

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Re: a fast and explosive donkey!
« Reply #2659 on: September 02, 2014, 09:23:37 pm »
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last night:

- tennis x 45 mins

tonight:

WEIGHT: 173
SORENESS: none
ACHES/INJURIES: left shoulder, left hip
MENTAL STATE: good

- warm up

- jumps x 12-15
best in a while, hit 32.5-33 off one step and consistent around 35 from four steps. still got pwned with the dodgeball, could not get it to go down.

- bench 185 x 5,5,5

- pull up x 5,5,5,5,5

- cable row 120 x 10,10

- cable crunch 90 x 10; 20 lb MB slam x 10,10

- stretch

felt looser than i have in a while in the gym. i think it was the tennis yesterday.
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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

LBSS

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Re: a fast and explosive donkey!
« Reply #2660 on: September 03, 2014, 10:53:03 pm »
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WEIGHT: ???
SORENESS: pecs and lats a little
ACHES/INJURIES: left shoulder, left hip, right knee kind of bad once i started sprinting
MENTAL STATE: okay
 
- warm up

- sprint 30m x fuck my knee
started bothering me on the first rep and did not respond to rest, shaking out, massage, stretching, anything. tried to do a bunch of submax sprints focusing on stepping over and keeping my elbows at 90 degrees but even that was not feeling right.

later

- stretch

 :(
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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

ChrisM

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Re: a fast and explosive donkey!
« Reply #2661 on: September 03, 2014, 11:32:35 pm »
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Damn man, I would say deload for a week and get healthy but you just got off vacation! What happened with the knee?
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LBSS

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Re: a fast and explosive donkey!
« Reply #2662 on: September 04, 2014, 08:16:57 am »
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dunno, sometimes it doesn't bother me at all and other times it feels really wrong. the pain isn't ever sharp, it's just like, yep, some ligament(s) or tendon(s) in there is just off. it just feels like stuff is twisted up and the wrong tissues are tight and the wrong ones are loose. that's pure feeling, though, i have no idea what's actually wrong with it. acole suggested maybe something to do with my tib/fib but the pain is more on the front and outside of the knee, next to my kneecap.
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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

LBSS

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Re: a fast and explosive donkey!
« Reply #2663 on: September 05, 2014, 10:22:56 am »
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knee feels fine, it only bothers me during and immediately after sprinting anyway. sometimes the dull ache is there the next day but sprinting is the only activity that seems to make it flare up. and even then, sometimes it's totally fine and sometimes it's crippling.

my right mid back feels a little spazzy this morning, and i've had a headache since yesterday afternoon.
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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

ChrisM

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Re: a fast and explosive donkey!
« Reply #2664 on: September 05, 2014, 01:25:39 pm »
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Is it possible it is sprinting form based then?
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LBSS

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Re: a fast and explosive donkey!
« Reply #2665 on: September 05, 2014, 01:58:03 pm »
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Quote from: ChrisM on September 05, 2014, 01:25:39 pm
Is it possible it is sprinting form based then?

yes but i don't know why my form would vary so much from day to day. i've thought about improper glute activation leading to knee collapse but doing activation exercises doesn't seem to make a difference.

¯\_(ツ)_/¯
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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

ChrisM

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Re: a fast and explosive donkey!
« Reply #2666 on: September 05, 2014, 03:21:32 pm »
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Interesting. Maybe you're over extending your stride some days? I know when I ran track my knees always were sore after any drill involving lengthening stride length.  :/ just a guess tho
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LBSS

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Re: a fast and explosive donkey!
« Reply #2667 on: September 05, 2014, 04:29:47 pm »
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no, it's not overextension. doesn't feel like that. feels like stuff is tangled or out of alignment.
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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

ChrisM

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Re: a fast and explosive donkey!
« Reply #2668 on: September 05, 2014, 06:23:03 pm »
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Ewww. Yeah ive got nothing for that. :(
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seifullaah73

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Re: a fast and explosive donkey!
« Reply #2669 on: September 06, 2014, 04:34:02 am »
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Quote from: LBSS on September 05, 2014, 04:29:47 pm
no, it's not overextension. doesn't feel like that. feels like stuff is tangled or out of alignment.

Have you posted a video for analysis, front, side and back?
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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/
Pages: 1 ... 176 177 [178] 179 180 ... 398   Go Up
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