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Messages - seifullaah73

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2161
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2014, 04:11:10 pm »
Date: 26/10/2014
Soreness: none

Warm up
   same

Workout
  3 x 116m @100% @10-12 degree incline
  2 x 120m @100% @30-35 degree incline

Cool down
  stretch

Comment
It was a windy day in the opposite direction I was running, so I was running the 116m through a head wind, the warm ups went well, the first run was ok, stumbled a little at the beginning but the second and third were very good, then people decided to play football using the goal post I run through, so I decided to go to the steeper hill and do 2 more runs there and the first run felt fast and so did the second one, I beat a car up to 120m and then lost from there and on second run beat a van all the way lol, so it was an ok session, even though I wasn't thinking of doing anything today because of a test i Had to do but the deadline was 29th so I was fine to do my workout.

Rating: 7/10

2162
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 25, 2014, 02:08:22 pm »
Date: 24/10/2014
Soreness: whole legs were major wobbling

Warm up
  same

Workout
  2 x 185m @100%

Cool down
  heel walks
  stretch

Comment
It was a long day, so much stress, had to fix some bikes and search for some stuffs, which I couldn't find until later on, so I decided to skip workout, so after I ate and relaxed for a while, I felt fully relaxed and food full digested, until I saw I still had one hour left so thought of doing 3 x 116m as I don't have much time, so went out and did the warm ups and that went well, until I changed my mind, how about something to increase my endurance, so I decided to run 2 x 185 at 100% as I would run 116m but after the 116m I had to try hard to maintain my run while running to the end and was exhausted towards the end and rested for a long as I have one left, major mental energy required, so rested about 10 mins, then ran again, the thing that kept me going is "this is last run make it count" so I can put 100% into, after my legs were very wobbly, I could have collapsed, but legs held up, in just 2 runs my legs were jelly, so a good endurance workout, so when I see I can't complete 5 reps I will do the 2 x 185m at 100%. an alright session. As LBSS stated, this website is a motivator, when you want to do less, this site would be in the back of my head to make me do more.

Rating: 7/10

2163
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 24, 2014, 10:43:54 am »
Date: 24/10/2014
Soreness: quads (quite sore), knee (a little)

Warm up
   same

Workout
   3 x 116m @100% (raining, slippery surface)

Cool down
  heel walk
  stretch

Comment
It was windy day, until I got ready to go outside to do my workout, it started raining, it started light then it got heavier to medium amount rain. the warm up went ok, until when doing the actual runs, it was slippery so a lot of slipping, so decided to make it 3 reps instead, the quads became sore again.

Rating: 4/10

2164
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 24, 2014, 09:30:19 am »
Quote from: vag on October 24, 2014, 08:40:54 am
Quote from: seifullaah73 on October 24, 2014, 05:57:49 am
Old guy teaches cocky boxer a lesson he will never forget

https://uk.eurosport.yahoo.com/blogs/world-of-sport/old-man-wearing-christmas-jumper-teaches-cocky-young-boxer-lesson-he-ll-never-forget-112314513.html

 :lololol:

Old guy teaches cocky poster a rule that he should never forget, read the other topics!

http://www.adarq.org/off-topic/the-lol-thread/msg103837/#msg103837

8)

Lol didn't see that.

2165
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 23, 2014, 10:59:24 am »
Date: 23/10/2014
Soreness: quads, around knees

Warm up
  same

Workout
  5 x 116m @100%

Cool down
  same

Comment
It was a windy day again and a little cold, the ground was dry enough, the warm up was normal, the first run was fast but I was running towards a head wind (wind blowing against me while I run), it was good. The second run was also good as well as well as the third run, couldn't remember much, the fourth and fifth were also nice and fast but before the last run I was feeling sick in the stomach, just like yesterday, not the low sugar dizzy feeling, just sick in the stomach. Legs were not much like jelly this time round, but are tired after the run. I know it's going to be a long painful month, I hope to finish by end of November.

Rating: 7/10

2166
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 22, 2014, 09:54:25 am »
Date: 22/10/2014
Soreness: none

Warm up
  A skip
  B skip
  Knee raise butt kicks
  Large Lunge walks
  Leg swings
  Lance calf stretch
  leg sprint cycles each leg
  mobility drill
 
  single rep ME calf raise jumps before each run

Workout
  5 x 116m @100%

Cool down
  stretch

Comment
It was a cold day and windy day so decided to run in my cardigan/jumper zip up,  the warm up was ok, a bit rusty, the first run was quite fast from the start but during the run I my knee buckled but kept my cool and continued run all the way, the second was good also better than the last, but during the end I started slowing down, on the third run, my legs felt like jelly during the run and felt weak, don't know why, I just finished a general strength workout, maybe because of my knee is smacked hard, which is painful when searching for it across the knee cap or maybe not, but that was a slow run and same with the fourth run, weak legs during run than a 10min rest before last run which was fast also but towards the end it looked slow, legs felt weak, but cannot tell just by feel, only feel leg during run. So an ok start to the session.

Rating: 7/10
 

2167
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 22, 2014, 05:05:27 am »
Quote from: acole14 on October 21, 2014, 11:24:42 pm
Quote from: seifullaah73 on October 11, 2014, 01:55:24 pm
it's the speed training phase of the workout, since the days are shorter I plan on doing 3 in the afternoon and 3 in the evening, or something split like that.

Wow, it's been a while since I checked up on what you're doing. Doing that split routine you described is really stupid. I don't see the rationale at all. All you'll do is hurt yourself (which you've already done apparently). If you do a high quality 'speed' workout, doing the exact same workout a few hours later is just...really unnecessary for so many reasons.

Second, when are you going to get to the track???? You've been doing this hill training now for nearly 6 months (!!). You've improved somewhat I guess (although with you, trying to assess any improvements is like trying to grab smoke). But hill training is really just for short-term off-season development of power and stride length that CARRIES OVER to flat track work. You can't make it the bulk of your sprinting training, unless your goal is to win the World Uphill 100m Championships. It's just really hard to understand where you're going with this atm.

Thanks for the advice regarding the split workout not being a good idea. Will just do entire workout in afternoon.

I would like to get this over and done with but getting to a track is difficult due to financial arrangement. But once I get started on gym which will be closer to the track than I can do that with track. But track will only be about 2-3 times a week as it is £3.50 per day to use.

It is short term just building the foundation. I will try the training routine for 1 more month and if I am not under 15 seconds than will start gym and track with hill work in between of just 3 reps.

2168
Boxing / ggg vs rubio
« on: October 21, 2014, 04:03:55 pm »
What a great night of boxing, the nonito donaire, fight was good, when I went to check my email, one of the email subject was written Walters ends Donaire... damnn spoiler, but nonito was good walters had a reach advantage so could keep him away so donaire decided to come close, but then walters ended it with a overhand to the temple ko, sweet. Then gennady golovkin fight, was so good, I liked the combination from ggg where he did a sweep short hook with hand then a powerful uppercut with the second hand and ggg was definitely fighting mexican style, loved his aggresiveness and also this ended in ko, over hand to the top of the head knocked him out, same situation where he waited to long to get up that when getting up on 10 it was too late.

Would love to see him fight cotto next, then canelo than move a weight to find ward. ;D

2169
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 20, 2014, 07:00:02 pm »
Date: 20/10/2014
Soreness: knees

Warm up
  a skip
  b skip
  butt kicks
  lunge walks
  leg swings

Workout
  2 x 116m @100%

Cool down
  heel walk
  stretch

Comment
I had smacked my knee today against the edge of a wall, so it was very painful, but I can still walk, so wanted to test my quads, to see if my knee and quads become sore, so did quick warm up, not the usual, then rested for a little while, timed my first run, it was windy and the start was weak and the run was ok but weak as well, got a time of 16.08. Becoming very hard to get under 15 seconds. Then did second run after to properly test my quads and they were not painful and can commence my training tomorrow, one in the afternoon and one in the evening.

Rating: 5/10

2170
Article & Video Discussion / Re: Very interesting article that you must read
« on: October 19, 2014, 11:09:31 am »
Nice, I think that it might be my weak glutes or quads that make me lean forward.

Quote
Getting your hamstrings more involved in the movement should not be a priority – their increasing involvement means your quads and glutes are failing you.

Great.  :headbang:

2171
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 16, 2014, 10:57:36 am »
Note:
Won't be doing workout out today, as when walking there is slight pain in the lower quads and knee area and felt a little stiff when walking, so take a rest, don't know how long to rest for, for this sort of pain, but will go by feel.  :uhhhfacepalm:

2172
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 15, 2014, 01:03:14 pm »
Date: 15/10/2014
Soreness: quads and knees

Warm up
  same

Workout
   1:30pm 
    - 2 x 116m @100%

   5:00pm
    - did nothing

Cool Down
  same

Comment
It was a windy day and the grass looked dry, so did the warm ups as usual but once I attempted my first run it was slippery, so the run was slow and also my legs felt weak during the run no power provided by the quads and the other leg muscles. The knee pain started flaring up due to the quad pain cropping up. Waited a while and ran a second time, which was a bit better but not good enough and after the pain on my quads and knees were more intense than previously so had to stop for today, don't know why the pain is affecting my knee but will have to rest it, as that is all I can think of before running again.

Rating: 5/10

2173
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 14, 2014, 04:18:43 pm »
Date: 14/10/2014
Soreness: left quad, knee

Warm up
   same

Workout
   1:30pm
      -  3 x 116m @100%

  5:00pm
     light warm up
     - 3 x 116m @100%

  Total: 6 x 116m @100%

Cool down
  heel walk
  stretch

Comment
It was a wet and light rainy day, so the grass is still slippery, but better than yesterday, the warm ups went well, I am happy with the load as with 5 I have to force myself as for 3 my body happy to do it, all 3 runs were very nice and fast but a little bit slippery especially towards the end. At 5pm back to the field to run again, light warm up, the first run was good, second run was so fast as if I was running down hill, but nearly stumbled half way so third run was fast but made sure to control my run and did not stumble and still ran fast. So I was able to run 6 a day while keeping my CNS refreshed, which is good. Since my quads are very sore after every run, especially lower quads, this is affecting my knees and my knees are sore also top of knee to mid way, which is strange.

Rating: 7/10

2174
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 13, 2014, 04:21:55 pm »
Date: 13/10/2014
Soreness: quads

Warm up
  same

Workout
   1pm
     - 3 x 116m @100%
   
   5pm
      - could not do workout

Cool down
  same

Comments
I decided to start the split workout today which would result in me running 6 x a day, at 1pm it was raining misty style rain, I could see the wave of rain misty being pushed by rain, that's how concentrated the air was with rain, it was windy also, I decided to time today's run thinking the grass about average slipperiness, so I tested the grass it was little slip, did the warm ups as usual, then after preparing for timed run, I explode out of the block, big slips at the start not stumble slips but feet slip backwards for 2 steps and then outwards my feet slipped back for every step but not very slippery to slip far back just a little slippery to slip my feet back, this happened for every step, the wind pushing from the side until I finished the run, the run felt nice and fast but feet were slipping, the time I got was 15.85, disappointed, but given the slipping I guess it is ok, I can probably average it down, if it was dry and good conditions about 15.25 average, hopefully. The second run was also very fast but still feet was slipping back and then finished the run with a good fast final run. After going home and planning workout at 5pm, it was raining a bit more heavier than this afternoon, which was a let down, so had to cancel the run.

Rating: 5/10

2175
Strength, Power, Reactivity, & Speed Discussion / Re: Getting back and improve acceleration,power,speed and explosiveness
« on: October 13, 2014, 09:53:50 am »
Quote from: superhuman on October 13, 2014, 08:02:48 am
Thank you

Yeah after reading alot here i def. know that half squat is what i need to do for my acceleration since it mainly works the quads. I can really feel it helping. Before that i did deeper squats and that really took away the effect it had on my quads.

So half squat or to about 90 degrees is one exersice i do wich i think is great. The question regarding that exersice is how i should place my feet in terms of with and everything and if toes needs to point out or straight ahead. If it makes a difference in terms of muscle activation and all that jazz.

I also do squat jumps with around 30% and calf raises.
How much weight should i do on calf raises btw? im also just lifting for strength not size, even tho ofc they follow eachother but i do the low rep 1-3 reps to minimze the size gains.

I would have thought the deep squats worked the quads primarily than the half squats but the difference is the former is a strength exercise and the latter would be an explosive workout. A great squat style for acceleration is double paused half squats where you go down to 45 pause then down to 90 then pause and then go up. (can't find the link).

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