Adarq.org

Date: 05/09/2023
Soreness: where do I start - Both Quads, Side of Quads, Hips near groin and outer hip near the bone, hamstring, especially left hamstring little sprained from a drill lol, glutes a little sore, these were sore when doing warm ups probably from the 60m all out sprints, put my morale down to train.

Condition: It was very hot, but not as hot as Sunday, but still hot. Got to the gym/track 5:50pm and finished at 7:50. Couldn't finish workout because sprained left hamstring

Warm up
   bicycle
   activation and mobility stretches
   sprint drills warm up - legs already feeling fatigued and quads starting to complain
   skipping for distance but you have to withdraw the leading knee back before the next step really strained my hamstring, but not injured just you feel the pain when you do the drill

Workout
   sprint float exercise
      - accelerate 20m, maintain 20m, float 20m and then decelerate 10m x 3 increasing intensity

   single leg tuck jumps without shoes on grass - these are the focus for me
      - 2 x 15 each leg

   sled sprints on grass
      - 2 x 10m @20kg plate on sled
      - 1 x 30m @10kg plate on sled - could only do one as I could feel it in my left hamstring upto 30m
   
   skipped quad work as quads already very sore for some reason, not the sled, before it too

   isometric calf work, single leg on tip toes at quarter squat holding 20kg dumbbell in each hand
      - 2 x 25 seconds @20kg dumbbell in one hand

   bent over dumbbell rows
      - 2 x 7 @25kg dumbbell

cool down
   stretch carefully
   heat balm on hamstring at home

Really happy with the progress in the negative foot movement. There is this one drill where you skip for distance using your knees but you have to drive that knee backwards before going on to next step, so you have to be quick and develop a rhythm and it really helps in creating that diagonally backward foot strike when running top speed.

<a href="http://www.youtube.com/watch?v=zBNqvz8pms8" target="_blank">http://www.youtube.com/watch?v=zBNqvz8pms8</a>

Date: 26/08/2023
Soreness: hips, glute area, sore and internal soreness between hamstring and hips

Condition: It was raining a little, then got worse till it was a shower than it stopped and then it showered again and then finally stopped till I could finish my session, but rain at start of session. Started at 11:15 and finished at 1:15pm.

Warm up
   cycle machine couple mins
   dynamic warm up
   hip mobility hurdle drills
   sprint drills

Workout
   tested my single leg tuck jumps, felt uncoordinated and fatigued quick but left leg was worse
   Pogo hops x 10

   sprint starts experimented on power, quick or comfortable as I feel if you can accelerate quick enough to run the 10m at the same time as powerful start but gradually apply power on the strides from 2nd 3rd step onwards you should have conserved enough energy to accelerate longer, but that's the theory. But time ran out to check my 10m split at the 30m or 40m mark.

   Met another guy there who was a first time, who ran in Nigeria, and wanted to race me, I said only upto 30m and didn't want to try as after trying to accelerate he was not putting effort and when I did he was gone. He also wanted me to time him, which he got 11.13 seconds with bad form, just straight upright from the go.

Cool down
   stretch

I don't know if it's just me just being grumpy for slow or lack of progress in the sprint start drive phase and maybe i'm over thinking this, but I have a theory about force developed during the start.

Not a lot of stats on force developed from the block start to up right but what it seems to me is that they don't put all out force at the blocks, I think maybe they want to come out as quickly as possible but start applying more force after, increasing force exponentially for every steps they take.

Usain bolt's max force production was reached after 1 second, which is between 5m and 10m, so have we been just chasing the wrong end of the stick or maybe the more reactive of an athlete you are then the later you apply force.



will try this out on the track and see how it effects my form and time, from 100% effort force out of the blocks and then accelerate after, upto relaxed but fast start and then gradually increase power for every stride.

i don't know, just my 2 cents.

Date: 19/08/2023

Soreness: whole legs fatigued, quads and posterior chain sore

Condition: really warm, got to the track at 10am and finished st 1:10pm. Legs still fatigued from Thursday evening sled session. Backwards running really irritate my shins.

Warm up
   General dynamic and static stretches for activation and mobility.

Track warm up e.g. hip mobility hurdles, sprint drills

Workout
   Low heel recovery drills walking and striding, first leg and then 2 legs x 3 x 10 to 20m

   Jump back sprint starts where you jump and bring your legs back at 2 point sprint start stance, leaning and then sprint x 3 x 10 to 20m.

   Tape acceleration drills, place tape markers and strike near those Marks for each step out of the start x 3 x 10m.

   Sled sprints 3 x 10m @ 30kg contrasted with 2 unloaded sprints

Cool down
   Stretch

Strange day yesterday, woke up with pain in my groin and as time passed I was getting lethargic, fever and just not motivated enough to train and decided to train a little just some sprint start forms and then go to a walk in clinic and let's say there were some swelling and doctor said it was an infection, probably bladder infection and prescribed some antibiotics for a week.

Running slightly irritated pain because pain was at side of groin near hips.

OMG 

How can the judges get it that wrong, 117 - 111 to the losing fighter lol, Kambosos is shot, Haney defeat affected him. Hughes outboxed him easily.
to the Judge: 

<a href="http://www.youtube.com/watch?v=48_asn7_Afg" target="_blank">http://www.youtube.com/watch?v=48_asn7_Afg</a>