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Messages - seifullaah73

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106
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 22, 2022, 02:08:13 pm »
A couple of thoughts on how I can implement strength at low knee angles that is effecting my sprint start, the take off angle and angle of torso isn't bad it's the angles of my knee when driving my legs back to push the track and propel me forward.

I was thinking of overcoming isometric deep squat contrasted with low box squats or front leg elevated overcoming isometric reverse lunge where I push up and forward from the bottom position contrasted with low box squats or reverse lunge or squat jumps and jumping switching lunges.

For the track, the acceleration ladder or tape drills. But instead of from a 3 point drill, it would be from a 2 point drill because I will put myself at the angle required and then focus on driving forward as with 3 point stance I will waste alot of energy in stabilizing and holding set position before coming out of the start and being technically unprepared as with the 2 point start I feel better prepared and mechanically stronger.

When I run up stairs, they feel good, I can run them nicely at nice knee angles driving down but can't get the same effect on the ground.

107
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 20, 2022, 05:36:12 pm »
A 2 hour and a half speed session, 1 hour spent trying to stay low and project out horizontally but it just made my hunch over and made my arms f*d up and then last hour was sled session and went back to my old stance of semi aggressive lean but too much air time for my feet.

My last set of sled run, which is 2 runs with 40kg weight and then 2 x runs without. I'm not putting any power into the ground when pushing back, don't know why.

<a href="http://www.youtube.com/watch?v=kjuZKkbn0WY" target="_blank">http://www.youtube.com/watch?v=kjuZKkbn0WY</a>

108
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 18, 2022, 04:21:09 pm »
Date: 18/08/2022
Soreness: quads from power cleans but others are doms from tuesday
BW: 69.1kg

Condition: Not that late from work, 6pm to gym and left at 8pm.

Warm up
   stationary bike
   activation and mobility stretches
   sprint warm ups
   sprint start practices

Workout
   some time wasted in thinking of what to do with the equipment available as alot of equipment being used.
 
   barbell pillars sort of thing to squat from - squat jumps to full depth at the bottom to the jump
      - 1 x 3 @20kg
      - 3 x 5 @40kg

   contrasted with drop to full squat depth and then jump up
      - 3 x 3 @holding 10kg plate

   power cleans - two version, the normal power clean where you hit the bar with the quads on the way up and the other version basically explosive deadlift jump and lift bar to continue bar form the momentum of the jump but legs tired.
      - 1 x 3 @10kg
      - 3 x 5 @70kg

   lat workout lying on bench and bring bar overhead with elbow fixed at 90 degree and bring back in front
      - 2 x 7 @10kg on ez bar which maybe is 10kg

Cool down
   stretch

109
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 16, 2022, 05:08:49 pm »
Date: 16/08/2022
Soreness: side below ankle was sore for upright running but not for acceleration

BW: 69.5kg - yikes, big gain in weight

Condition: Finish work late again, tired but managed to get myself to the gym at 6:00 and ignored my usual finish time but 30 mins past it.

Warm up
   bicycle
   activation and mobility stretch

   sprint warm up
   sprint starts

Workout
   single leg raises seated on bench 4kg kettlebell on end of feet
      - 1 x 20 each leg @4kg

   reverse lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbell in each hand
      - 1 x 20 each leg @25kg dumbbell in each hand

   no contrast work

   single leg RDL split stance
      - 1 x 3 @30kg
      - 3 x 6 @50kg each leg - thought I could do 20 but p chain fried from reverse lunges

   bent over rows barbell
      - 2 x 7 @50kg

cool down
   stretch

comment
during sprint warm up, when doing the a runs, my ankle were sore and couldn't handle the stress and would be painful to continue running, so had to stop.

110
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 06, 2022, 08:17:21 pm »
Maybe there's hope yet. A little more practice on the lean and have to say look good not including the heel not low and the weird arm movement but lean is not that bad.

Video of today's session not including the hundreds of three point start practice. Also I have this problem of when in set position my mind goes blank and have to try and tell myself the plan which takes time my thumb becoming painful lol and then just run out, out of pain. So I try and do countdown not always works but sometimes it does.

Edited on phone, which was cool.
<a href="http://www.youtube.com/watch?v=uxFem2I0JrU" target="_blank">http://www.youtube.com/watch?v=uxFem2I0JrU</a>


111
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 06, 2022, 04:50:55 am »
Quote from: FP on August 05, 2022, 06:29:14 pm
Quote from: seifullaah73 on April 16, 2022, 06:34:11 am
Quote from: CoolColJ on April 15, 2022, 08:59:45 am
I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

<a href="http://www.youtube.com/watch?v=bX1APPnPIGo" target="_blank">http://www.youtube.com/watch?v=bX1APPnPIGo</a>

Quote
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

<a href="http://www.youtube.com/watch?v=pVxRFKEGGjc" target="_blank">http://www.youtube.com/watch?v=pVxRFKEGGjc</a>

I got the owner of that YouTube channel to analyse my form and he also mentioned about leg strength weakness at deep knee angles and that's why started to do high box step ups and now recently cable squats so I can go deep and use assistance to help me get out of the hole if needed and work my way upto 100kg, cable limit. Also protect my hips as deep squats aggregates my hips.

I seen that video and was thinking of doing sled march followed by sled sprints but also practice forcefully coming out low during sprint start practices. I have tried this many times but my body won't allow it. More practice I guess. Possibly to an extent that I will aim for diving into the ground lol and then adjust height lol.

Thanks

Hey as per your most recent form vid I agree with the CoolColJ, and that YT channels feedback. It looks like in your starts you don't get a whole lot of deep knee angle and form fixes can only go so far in correcting an issue with strength. Its really understandable because you have hip issues when attempting to deep squat so its not really an option and SL movements are limited in force production by how well you can balance.

You probably know all this already but decided to write this out just in case. But basically I would take something like trap bar deadlift, BSS, lunges, step ups, sled pulls (pausing between steps), whatever (whichever has more knee over toe to target quads more, and doesnt bother your knees or hips) focus on one of them, do higher volume for a few weeks or a month and attempt to get the movement stable and strong. Then once youve really mastered the movement pattern and built up some solid strength, do workouts with heavier weight but light enough to explosively do 5's or 3's, as well as heavier ones targeting max strength (as long as it is all feels solid and feels injury risk free.)

Im not really able to give super great advice on this because i have always been quad dominant and I know that P-chain dominant people like you tend to shift whatever leg exercise into a p-chain exercise. But you may be able to feel out the movement and focus specifically on explosive quad involvement at deeper angles.

Also, here is a warmup that may help with sprint form: https://youtu.be/RKgetbklmwk
Im not even sure that the creator fully understands how that warmup works but it does for some

Thanks, I think I have just recently started doing what you suggested. 1 week on Tuesday I would do low box squats, lowest box we had, I'm struggling at 80kg for more than 3 reps and next week same day I do heavy weight quarter squats from pin. Thursday I do explosive variety of Tuesday. Squat jumps from a half squat pin one week and BSS concentric (up motion) explosive jump with heavy but enough to get a jump. Maybe I should change the concentric squat jumps from deep squat position from half squat.

I will check that video you mentioned. I will do some sled marches and sled sprints 50 to 60% maybe followed by 20% then in loaded.

112
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 04, 2022, 04:19:58 pm »
Date: 04/08/2022
Soreness: none

BW: 69.1kg

Condition: Nice cool conditions, plenty of time to spare, but 1hr taken by my frustration and persistent to keep practicing sprint starts till i get it right, which probably 1hr would not be enough so I had to force myself off the track. I can stay low from a 2 point start and extend hips but from 3 point start it just goes messy, I don't know how to do the same as 2 point start from 3 point start.

Warm up
   stationary bike
   mobility and activation stretches

   sprint warm up drills brief and starts
   sprint starts practice

Workout
   leg cycles with feet cable attachment x 20 @10kg

   concentric jump squats from pin at half squat position (or is it eccentric)
      - 1 x 3 @20kg
      - 1 x 5 @80kg
      - 1 x 5 @60kg
      - 1 x 5 @40kg

   contrasted with 3 consecutive broad jumps and also sprint starts  :uhhhfacepalm: 1 step

   power cleans without the getting under the bar
      - 1 x 3 @20kg
      - 2 x 3 @100kg - aim was just to deadlift the bar up explosively and just extend my hips hitting my quads with the bar not expecting to lift the bar higher than the quads as too heavy, but was hoping to use that energy to help with a lower weight, it didn't much. This was followed with 3 reps of 70kg cleans

   dumbbell bent over a bench rows
      - 1 x 5 each hand @17.5kg dumbbell
      - 2 x 7 each hand @25kg dumbbell

cool down
   stretch

113
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 31, 2022, 11:38:19 am »
Update: Form still sucks lol, I'm covering 10m in 8.5 strides. Not sure if sleds will help but will practice lean aggressively even more so now.

<a href="http://www.youtube.com/watch?v=Gl6qP9aT2NI" target="_blank">http://www.youtube.com/watch?v=Gl6qP9aT2NI</a>

Also groin sprain after session as painful to walk today.

EDIT: after beating myself up over it and next day (today) looking back at it, the lean looks pretty good, but not putting enough power into the ground and therefore the 3rd step not really projecting forward just energy dying or something, and the 8.5 to 9 steps to 10m.

I will try and improve on the lean just by practicing but will move onto sled workout next week. hopefully that should fix the problem.

114
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 30, 2022, 11:30:30 am »
Date: 30/07/2022
Soreness: hips near the groin very sore when walking, quads sore too.
BW: 69.1kg

Condition: Really nice and warm and with a flowing cool breeze but sun was behind the clouds.

Warm up
   Stationary Bike couple mins
   Dynamic warm up for mobility and activation
   
   Sprint drills
   Sprint start drills
   Kneeling and 3 point start drill

Workout
   A recording sprint session wanted to experiment a new method on top of the way I'm currently running. Hopefully I can get the torso low. But hips were becoming sore and sore after every run even with rest.
   
   3 x 30m sprint starts

   2 x 30m sprint starts

   2 x 60 flys basically I comfortably accelerate from 80m to 60m and then just maintain speed upright to the finish line. Just an experiment.

   Went inside on bike to loose leg muscles as hip and quad sore

   Used cones for hurdle wickets

Cool down
   Stretch

Comment
Will upload video soon after I analyse it and see what needs improving as the normal stumble and lack of acceleration after 4 to 5 steps and plan on sleds next week hopefully.



115
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 27, 2022, 04:20:42 am »
Date: 27/07/2022
Soreness: hip towards near the groin side

BW: 67.5kg

Condition: Had to abruptly get to work so only had a milkshake for breakfast and after work which finished quite late came back home had couple plums and went to the gym at 6:00, track took 45 mins even though I did 1 rep of technique practice and 3 x 30m and so I had 30 - 35 min gym session. So did 1 x 20 for all workout lol.

Warm up
   bike
   activation and mobility stretches
   
   Track sprint start practice

Workout
   3 x 30m sprints

   Seated leg raises each leg @4kg kettlebell attached to end of leg 1 x 20

   Full squats deep as box was used
      - 1 x 3 @20kg
      - 1 x 20 @40kg
      Note: Comfortable not difficult but breathing capacity limited so that made it hard

   single leg hip thrusts
      - 1 x 3 each leg @bw
      - 1 x 20 each leg @25kg - muscles were sore at 13 so started next leg before continuing the previous leg for the remainder 7, same with both legs

   shoulder press
      - 1 x 3 @20kg
      - 1 x 20 @30kg
      Note: really difficult, out of breath from previous workout, nose blocked so a lot were leg assisted as the weight is too heavy to do 20 proper technique.

   reverse cable crunches
      - 1 x 20 @50kg

Cool down
   stretch

116
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 23, 2022, 10:06:51 am »
Date: 23/07/2022
Soreness: legs

BW: 68.4kg

Condition: Nice warm day, which started to shift towards the hotter side. But I got to the gym with 3 hours to use, which was nice. I used the entire 3 hours. This session was using what I learned from the 3 point stance drills and do that full effort for 10m and 30m.

Warm up
   bike for couple mins
   mobility and activation dynamic stretches followed by static stretches

Track warm up
   sprint drills
      - walking arm stretches
      - a walk overhead and using arms
      - a skip
      - a switch skips - 1 switch, 2 switch and then 3 switch
      - ankling to high knee dribbling - gets to a point where I feel I am too high to strike the ground below lol probs i'm striking down when I am going up
      - a runs
      - high knee quick strikes - quick 4 each leg

   kneeling sprint start drills
      - 1 x walk out
      - 1 x skip out
      - 1 x fast switch
      - 1 x run out with fast switch on first step

   3 point start drills
      - 2 x walk out - faster than walk as I am falling over and have to walk fast enough that when my hands come off the floor I don't land on my face
      - 2 x skip out - sometimes confuse this with just light sprint out
      - 3 x fast switch
      - 3 x fast switch for 2 steps
      - 3 x sprint outs comfortably

   10m sprints x 3

   30m sprints x 5

   Note: I can say that I am coming out low which is good and am getting a good switch and a quick drive back of the driving knee but at step 5 on wards I feel like i am stumbling a little and trying to accelerate at the same time stabilize my stumbling and my strides feel short and choppy after the 5th step, couldn't record need to get a tripod and batter low.

Cool down
   stretch

117
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 22, 2022, 12:04:16 pm »
Date: 21/07/2022
Soreness: quads and knee from the quad, hamstring a little
BW: 68.5kg

Condition: 4.5 hours sleep to go to work early and then come back and get to gym 30 mins late. Day was good, clouds looked dark but didn't rain the entire session or day.

Warm up
   3 - 5 min bike session
   activation and mobility stretches
   sprint start practice - 1 x each kneeling drill and 3 x each 3 point start drill

Workout
   high knee lifts with kettlebell on feet
      - 2 x 5 each leg @12kg

   cable sprint cycles each leg on elevated platform
      - 1 x 20 each leg @15kg

   squat jumps from a lower pin
      - 1 x 4 @20kg
      - 1 x 5 @80kg
      - 1 x 5 @60kg
      - 1 x 5 @40kg
 
   contrasted with random weighted jumps a little confused on what to do as box not usable, step jumps holding dumbbell

   power cleans - heavy weights just pull and lighter weight cleans
      - 1 x 3 @20kg
      - 2 x 3 @100kg - 1 x 2 @60kg (pulls and then rest a minute and full cleans)
      Note: 60kg felt comfortable after 100kg as planned but on second set probably didn't rest long enough after heavy so couldn't rotate the bar so just brought bar high but could get under.

   bent over dumbbell fly's
      - 1 x 20 @6kg each hand

   twist crunches with feet off ground crossed and with lower back keeping contact to floor
      - 1 x 20 each side

Cool down
   stretch

118
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 20, 2022, 05:15:58 am »
Date: 20/07/2022
Soreness: None much
BW: 67.7kg

Condition: Scorching hot, record heat ever in the UK, 39 where I was and 40.3 heathrow. So I think my energy was down in the gym from that.

Warm up
   bike warm up
   mobility and activation stretches
   sprint drills
   sprint start practice - 1 x kneel drill each stage and 3 for 3 point stance for each stage and 5 for the final. Went inside the gym for shade between sets.

Workout
   leg raises each leg x 20 @4kg kettlebell

   pin squats from the pin
      - 1 x 4 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 5 @140kg
      - 2 x 5 @150kg
      Note: back not feeling good after sitting and from sleeping so bought belt but surprisingly never needed it. 150kg felt heavy. more harder to start from bottom position and shoot up and then re rack on pin and repeat. slow moving getting faster the straighter my knees get obv.

   contrasted with a high box jump around little less then hip height and then on landing hop off lightly and then immediately upon landing on the floor jump up x 3

   single leg hip thrust with barbell as running out of Dumbbell
      - 1 x 4 each leg @20kg
      - 3 x 5 each leg @40kg comfortably easy
      note: used a squat rack and at the bottom on each side is elevated bars which prevents the bar from touching the floor so the hip thrusts was done seated on a thick weight plate but rom is reduced as bench is lower than normal else if i sit on floor then I have raise my hips a little before I actually start lifting the bar. felt it in my hamstring. floor occupied.

   bench press on squat rack so felt weak
      - 1 x 3 @20kg
      - 1 x 1 @50kg
      - 3 x 3 @45kg

Cool down
   stretch

119
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 17, 2022, 11:13:19 am »
Date: 17/07/2022
Soreness: entire legs from quad to shins were fatigued, shin splints a little
BW: 69.1kg

Condition: Really hot but later on the day the cool breeze started to pick up a little then stopped and strangely in the afternoon the heat died down a little but still hot. Monday said to be 40 C wow and Tuesday, so will need to be careful. Got to the gym a little early giving myself 2 hours, 30 min warm up, 30 to 45 min kneeling drill and the rest just practicing the 3 point start.

Warm up
   stationary bike for 5 to 10 min
   dynamic drills
   sprint warm up drills

Workout
   kneeling sprint drills
      - 2 x walk
      - 2 x skips
      - 2 x power switch first steps
      - 3 x comfortable sprint
      Note: I always feel like I can do better but decided to not continue as my aim was to focus on 3 point start technique wise.

   3 point starts
      - 3 x walk out turning to skips as expected
      - 4 x skips/slow controlled run
      - 5 x fast switch on first step
      - 5 x comfortable sprint to 10m
      Note: A little awkward to start from that angle and try to not over think and getting my head into right mentality so just sprint out. legs tired some time knee collapsed.

Cool down
   stretch

120
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 13, 2022, 02:06:09 pm »
Date: 12/07/2022
BW: 68.1kg
Soreness: none much

Condition: Hot, had to go to walk and then got back as usual 30 mins over my normal time and time gone on the track.

Warm up
   mobility and activation drills and stretches

   track warm up

   track start

Workout
   Leg raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettlebell

   Deep box squats speed
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 3 x 3 @80kg
      Note: Very difficult as for some reason I was doing speed squats as I thought it would make it easier to go up but it didn't. it was a little ugly and some times off balance

   It was already 7pm at this point, and I have to leave preferrably 7:20

   hamstring leg curls
      - 1 x 20 @15kg each leg

   bent over rows
      - 1 x 20 @40kg couple second rest in the middle

   cable reverse crunch
      - 1 x 20 @50kg

Cool down
   stretches

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