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Messages - seifullaah73

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1366
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 17, 2017, 09:58:19 am »
Quote from: LBSS on August 17, 2017, 01:00:45 am
chiming in late on the jump squat debate to say: even when using DBs, be careful of your lower back. fucked myself up doing jump squats with 25-pound DBs a few years ago because i failed to maintain tight core and let my tailbone tuck under suddenly and under load. very unpleasant.

Thanks for the advice. My coach did recommend going light so as my form is not affected. When doing the jump squats, I squat down with straight back and jump up, I try not to lean forward when jumping up. But will be careful thanks.  :highfive:

Quote from: adarqui on August 16, 2017, 11:05:59 pm
Quote from: seifullaah73 on August 16, 2017, 11:44:32 am
Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

out of nowhere kettlebell fest.  :ninja:

Yep, that's all they had. It turned out to be a good workout. Did it on the track (soft)
#adjustmentsftw

Today's workout was the same, But I did switching jumping lunges first then jump squats, I forgot the order as I didn't write it down.
But it was cool.

1367
Peer Reviewed Studies Discussion / Re: Factors affecting short sprint performance (<=100m)
« on: August 16, 2017, 03:55:31 pm »
You left this empty like this.

Quote
9. The Effectiveness of an 8-week High Speed Treadmill Training Program on High School Athletes.

Quote

http://www.athleticsweekly.com/featured/leg-stiffness-sprinting-13173

1368
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: August 16, 2017, 03:30:32 pm »
Quote from: adarqui on August 16, 2017, 03:23:46 pm
8 oz gloves.. nice.

http://www.boxingscene.com/mayweather-mcgregor-8-ounce-gloves--119535

Oh wow, they accepted their request to 8 oz gloves. Well more easier for Floyd to knock connor out.

Nice vid.
<a href="http://www.youtube.com/watch?v=0-SrUAu9SFQ" target="_blank">http://www.youtube.com/watch?v=0-SrUAu9SFQ</a>

1369
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 16, 2017, 11:44:32 am »
Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.


1370
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: August 16, 2017, 08:51:34 am »
OMG WOW that is soo funny, #mcgregor challenge lol. it does look like the move like bernie dance lol.


1371
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: August 13, 2017, 08:05:42 am »
Quote from: adarqui on August 12, 2017, 08:16:41 pm
lol. good job :(



OML that is soo funny. Demonstrates the circuit the fight is especially the way conor is moving lol he can only fight mma style just minus the the other strikes, that's how he will fight too, like he does in mma but without the other strikes.

1372
Track & Field / Re: IAAF 2017 World Championships
« on: August 13, 2017, 08:02:49 am »
Quote from: adarqui on August 12, 2017, 10:38:01 pm
Bolt injury.................... damn :( really sucks.

Tried to find the clip of Omar Mcleod crying, post interview. Damn. Good dude. :/

any idea what kind of injury he suffered yet? looked like a hamstring tear... not a major/full one though.



men's 5k was nuts.. Mo gave everything he got but just got beat. The dude who won looked so fresh at the end.. Chelimo & Farah were dead. Great race.

:ibrunning: :ibrunning: :ibrunning:



Day 10 is going to be great.. Men's high jump, W 5000m, M 1500m, W 800m, M/W 4x400m.

OMG great britain wins the 4x100m gold with nethaneel going head to head with coleman and wins, just amazing job. It was the best choice they made, talbot was good at the bends like he did with 200m, but gemili gave gb the lead and awesome.  :highfive:  :headbang:

Sucks for bolt's injury, you can see his face. Def hamstring injury, not major as he was able to walk out limping. But serious enough to stop him running.

ye the 5k was good, mo was just too tired to do much, chilemo at the beginning saying he is going to destroy mo lol and just fatigued early, but the winner, won thanks to team work of the ethiopians.

Great night of athletics.  :headbang:

1373
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 12, 2017, 12:42:38 pm »
Date: 12/08/2017
Soreness: none much
BW: 62.2kg

Warm up
    uphill walk
    sprint drills

Workout
    5 x 50m sprints @95% intensity

Cool down
   stretch
   walk downhill

Comment
It was an ok workout, I felt strong and good when walking to the track and the runs felt nice and strong too.

1374
Boxing / Re: Floyd Mayweather Jr vs Conor McGregor
« on: August 12, 2017, 12:37:37 pm »
I'm not surpised at that, cos he's mma style is always interfering and he has never boxed professionally and he don't know the proper movement patterns.

They released sparring footage too between mcgregor and paulie well not all of it obviously lol. Not really a stunning shot from mcgregor which supposedly dropped malignaggi.

http://www.boxingscene.com/video-mcgregor-drops-malignaggi-sparring-works-him-over--119413

1375
Track & Field / Re: IAAF 2017 World Championships
« on: August 11, 2017, 06:31:01 pm »
/\ Lol a list of wtf's. The way they removed mkwala from the 400m race was just strange and not enough information and just unfounded based on what mkwala is saying and the iaaf is saying, so I feel that mkwala should have been allowed to compete but given a recommendation rather than enforcing it on him.

I also feel because of the way it turned out and not enough information from iaaf, incorrect way of removing mkwala, people i.e. public gonna form their own opinion like michael johnson was mentioning, that if iaaf are not communicating properly people will start forming conspiracies and this catches on and people will start thinking that maybe they are favouring wvn and from that they think wayde won because mkawala was not in there and therefore that's why niekerk's feeling upset of not getting respect of his win has some grounds to it.

But it's not mkwala's fault cos he felt he was removed from the race incorrectly and he will get his opinion.

IAAF is at fault and this is the effects that comes out of it and therefore affecting niekerk.

note: for some reason my vocabulary bank is feeling empty finding it difficult to find the right word lol.

Awesome 200m finals woman, I always felt schippers had the edge and with talou so close and then the dip for the win. Great job.

USA won the steeplechase from the kenyan's good for them.

1376
Track & Field / Re: IAAF 2017 World Championships
« on: August 11, 2017, 02:38:12 pm »
Quote from: adarqui on August 11, 2017, 12:19:26 pm
Quote from: seifullaah73 on August 11, 2017, 12:00:48 pm
Ye guliyev was amazing. But wvn was disappointed and felt like he was being disrespected because of the mkwala situation. He thinks people are against him. Strange.

hmm ?? where'd you hear that? Haven't seen anything about that.


Let's see if I can find it. He was very upset because of all these things.

<a href="http://www.youtube.com/watch?v=Cw4Uev0h30E" target="_blank">http://www.youtube.com/watch?v=Cw4Uev0h30E</a>

1377
Track & Field / Re: IAAF 2017 World Championships
« on: August 11, 2017, 12:00:48 pm »
Ye guliyev was amazing. But wvn was disappointed and felt like he was being disrespected because of the mkwala situation. He thinks people are against him. Strange.

Can't wait for the 200m final womans.

Also uibo on bbc said that she looked up on the screen, misplaced her footing, dragging her toes and losing speed and falling behind. But her face showed agony, maybe agony of fatigue and tiredness.

Woman's high jump for brit's going well. But you can't count out the american's.

I think I missed the news where they announced that russia was banned or maybe I did see it but didn't think much of it. But crazy to think. Would it be crazy to think that there may be other countries who sponsor doping their athletes.

1378
Strength, Power, Reactivity, & Speed Discussion / Re: Jumping in water to avoid Joint impact?
« on: August 10, 2017, 10:44:06 am »
Ye, It wouldn't really help in plyometrics training, as you want to train your body to adapt to shocks and strengthen the ligament that way and increasive explosiveness of the muscle. But with pool workout it can help as resistance training and help develop explosiveness if done correctly.

Just my 2 cents  :trollface:

1379
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 10, 2017, 10:38:39 am »
Date: 10/08/2017
Soreness: quads/ back
BW: 62.2kg
Duration: 2hrs 30mins

Warm up
   uphill walk 20min (not included in duration)
   mobility and activation drills

Workout
   jump squats 21.25kg 3 x 5
   BSS 0kg x 5, 10kg dumbells x 5, 30kg dumbells 3 x 7
   Calf raises 60kg x 5. 110kg x 3 x 20
   Progressive depth squats 1 x 3 @ pin 9, 1 x 3 @ pin 10
   RDL 60kg x 3, 110kg x 3 x 7
   seated sprint arm swings 2 x 20 5kg dumbells

Cool down
    stretch
    downhill walk

Comment
Man the BSS is so tiring physically and mentally, I had to take 20min to recover properly, my wrist were dead and I was drained of all energy, thank goodness I finished with the BSS for this phase and next week it's back to half squats. Then I just started the calf raises which helped gain some energy back. Then the progressive depth squats, pin 9 easy; just a side note, pin 6 is the height of me standing with the bar on my shoulder,  pin 10 is half squats and pin 13 is full depth squat. Then the RDL, It was heavy and tough, I can pick it up with mild difficult and when going down, I can go down to my knee with comfort and medium difficulty anything below my lower back starts to curve so I have to force it straight on the way up. On the 3rd set I use tissue to help with grip but on the last set the tissue loosened and I dropped the bar on the 4th rep, so I had to pick it up again and more struggle to pick it up ofc but managed and finished the last set, which was tough with attempts to avoid the lower back getting too rounded.

1380
Track & Field / Re: IAAF 2017 World Championships
« on: August 10, 2017, 10:24:48 am »
Ye, that 400m final was crazy, I don't know what happened to miller uibo, if she could have just pushed through it, but then again it could have made it worse, I think it was probably a cramp or her quad tightened up.

I saw the re-assignment of medals and didn't know that russian athletes was banned and it's not a single athlete but more of a state funded doping program, wow the whole country sponsered the doping of athletes.

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