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The current workout is working real well in terms of they seem to provide strength in the areas required and then explosive strength session on those areas. But am wondering if I should do leg press on strength day to address the deep knee angle quad strength or just do box squats at parallel, which is tough but also hips take over from the quads so don't get a chance to isolate the quads.

Strength session: some squat variation or box step up and then on explosive session do quick single leg drop BSS jumps where you drop from start position of BSS to the lower position and then immediately explode up, 15kg dumbbell in heavy for this, need that explosive strength in the opposite direction. Then you got the hamstring strength with glute bridge and natural hamstring curls with explosive session being the power cleans or basically explosive deadlift jump and catching the bar under without squatting down and hurting my hips.

That's what happened Thursday.

stand on box with cable attached to feet and do leg cycles for hip training 10kg, don't want to go too heavy and hurt it when doing sprints.

power cleans from the floor

bench press

hanging leg raises couldn't think of good power core workout.

Also track was being used for competition so couldn't do practice runs but did it at the end of the session as competition was over by then but only for 10 mins.
BSS drop jumps upto 15kg dumbbells

Back in the gym Thursday minimize hip work and more on just leg work.

Also tried to do natural glute ham raises since a while and did it on a slight incline bench. Can see video. Unassisted but to can see the point where my torso drops and I bend at hip. It is tough to maintain neutral torso.

But slightly happy that I could still do them as much as I did. Next will try flat. Although it took a few attempts due to hamstring cramp for first few attempts when lowering.

https://youtube.com/shorts/v2IESTaLAxY?feature=share

Workout was half or a little higher upto 140kg heavy for sure but moving weight at same speed as 120kg. Prob can do more. But that's not my main focus to improve as I lack Deep knee angle strength.

Light sprint start walk outs only.

Iso rdl where I am pulling bar against immovable weight for 5 seconds.

Hamstring curls bodyweight

Overhead barbell movement lie on bench and hold the z bar In the case in front like bench press and then lower it behind my head as far back and bring back again to train obliques. Tricep and shoulders also got hammered.

Cool down stretch

I have been doing it all wrong all this time.

I didn't know I had to consciously keep my body low and thought it was automatic.

Now I need to start practicing sprint starts with lower body lean, it feels right and then start propelling myself horizontally.

But hip on the mend causing delay.

At the side of the hips, the stiff muscle the up the side is actually sore to the touch but the pain starts that point and radiates behind and to the front.

Painful to keep neutral torso position as that muscle is stretched, so I have a slight lateral lean to wards the painful side to loosen that muscle.

Heat cream and rest for now.

Tuesday: strength workout
Wednesday: rest
Thursday: explosive power workout
Friday: rest
Saturday: rest
Sunday: speed, acceleration, plyos (track work)

Also at home when I get chance attach resistance band and practice sprints starts staying low and low heel recovery. Also each gym workout session I get a practice speed session straight after warm up

Date: 26/04/2022
Bw: 68.7kg
Soreness: knee and lowest back slightly and quads

Condition: nice day, finished work and got to the gym 4:45.

Warm up
   Activation and mobility drills
   Sprint starts using tape and staying low

Workout
   Quad strength workout from garage strength the front foot on angle and back on slight elevation. Experimenting. It actually is tough to do with 20kg.
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @20kg dumbbell in each hand

   Seated on bench straight leg, single leg raise with kettlebell on feet and hanging off edge of bench
      - 1 x 5 each leg @bw
      - 2 x 7 each leg @8kg kettlebell
      Note: hips a little sore after need to stick to 5

   Single leg hip thrust with dumbbell on hips
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @30kg
      Note: little difficult on optimum dumbbell placement to get good resistance.

   Dumbbell standing shoulder press parallel to arms and perpendicular to arms
      - 1 x 5 @8kg in each arm
      - 2 x 5 (5 reps one variant then 5 other variant) @15kg in each arm

   Decline situps
      - 1 x 5 @bw
      - 2 x 5 @5kg behind head surprisingly back maintained posture, tried 10kg and back gave up, which as soon as I detect that I stop. But 5kg felt good, little pain at the lowest lower back.

   One hand kettlebell carry for oblique work

Cool down
   Stretch

Date: 24/04/2022
Soreness: none significant

BW: 68.7kg

Condition: It was hot sunny day with a nice slight cool breeze, which towards the end of the workout, sun was covered by clouds and it was a nice strong cool breeze and a slight warm air. Got to the gym around 11am, had a nice 2 hour session.

Warm up
   a minute or 2 of bicycle
   ankle walks
   ankle hops aim to avoid heel collapse
   ankle mobility stretch
   dynamic followed by static stretches for activation
   Back mobility stretch

Track Warm up
   Arm mobility stretch
   A walks
   A skips
   A skips with double quick switches of the leg
   Quick skip B skips
   ankling small to big
   A runs
   
Workout
   Sprint start practice
   3 tape mark sprint start - will help me emphasize on pushing each steps to increase stride length on each step
   angle sprint starts - so lead with the head and aim to go really low sprint starts and the toe drag actually happens naturally

   Sled walks to skips
      - 3 x 10 - 15m @100kg - the more steps I took at a horizontal angle the more easier it became to transfer to a slow skip tempo

   medicine ball sprint starts - just push a 7kg med ball from 2 point sprint start stance and explode out pushing the ball far as possible. a little awkward at first

   depth reaction horizontal jump to a 2 step bound
      - 12 reps mid shin height box drop off box, land and react and jump forward and land on one leg without reaching too much and jump off that foot and land on my other foot below me.
     
Cool down
   stretch

Comment
Comment will be in the workouts area for now on so I can add notes and comments.
   

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 I dunno how helpful this is but Joel Smith of Just Fly sports posts a lot of sprint form criticism on facebook if you follow his page since it seems like that is kind of something you enjoy. He also has a bunch of podcasts on his website with people like Beau Schexnayder and Adarian Barr who know a bunch about sprinting. I used to watch those and read the summaries a lot. Someone you can also check out on youtube that I think is a good sprinting coach is Jonas Dodoo. Hopefully that is useful

Cool, will check them out.
Thanks