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Messages - seifullaah73

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2371
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 14, 2014, 04:04:59 pm »
Date: 13/06/2014
Bw:n/a
Soreness: shin mild

Same warm up and cool down

Workout
    3 x 102m @100%
    1 x 116m @100%

Comment
Area was still overtaken by caravans but they were on the side, but did not go to steep hill, going to stay I ran other side of track, it was slightly flatter but towards the end there is a increase in slant like a wide bump. I ran that 3 times and the run was very fast like I could have gotten 7-8 seconds but that is without timing just how quickly I finished it but I never did run sub 11 second so I don't know how fast it feels. The others were fast also.

Rating: 9/10

Today I did the following

Workout
    4 x 116m @100%

Comment
Gypsies caravans were still there but was not going to let their presence stop me from working out there this time I ran on same spot and one caravans was on the side of the track which I run past. I like this spot. The runs were good third was a bit messy as the trouser had a restricting hip at wide strides as I pull them up. Also sometimes when I run my legs are behind my body in front so had to control my running, need to concentrate on controlling my runs more as my last run was good and controlled.

Rating: 7/10

2372
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 12, 2014, 06:51:59 pm »
Date:12/06/2014
Bw: n/a
Soreness: shin

Warm up
   Brief warm up

Workout
    3 x 115m @100% 30% incline

Cool down
    Heel walks
    Stretch

Comment
It was sunny day the field was over taken by gypsies, people camping. So went to the steeper hill to race cars up the hill. Lol

Rating: 5/10

2373
Article & Video Discussion / A Kinematic Analysis of Three Best 100m Performances Ever
« on: June 12, 2014, 08:14:05 am »
I like reading this Journal of the study of the kinematics erm... I like the statistical analysis they provide in the form of a graph and table of the stride length, stride frequency, speed of usain bolt compared with the finalists at the race.

Usain bolt has a lower stride frequency than the others, but a bigger stride length which is at it's biggest  in the end, which doesn't make sense, as he is maintaining speed after 60m he is still increasing stride length.

he has a stride frequency of 11.2 in the first 20m mean in the three races, 2008, 2009, 2012



Journal
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661886/

2374
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 12, 2014, 04:31:30 am »
Date: 11/06/2014
BW: n/a
Soreness: back of left calf and side

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and hip and calf mobility stretch

Workout
    5 x 116m @100%

Cool down
    Heel walks
    Stretches

Comment
It was a hot sunny day and was relaxed, the runs were better than average, which was good I need to find a way to wake my CNS after regular warm up, I like it. After third run I have rest before two consecutive runs, I see my foot imprints in the grass for 4-5 steps and slight other steps assuming my stride length is the same after fourth step, I saw I take 10-11 strides for first 20m calculating 55 strides for 100m, 10 strides away from bolt  :ninja: and first stride length is 4 steps 1.19m I think. The last two runs were good also.

Rating: 8/10

2375
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 11, 2014, 10:59:13 am »
Quote from: entropy on June 11, 2014, 06:23:29 am
It may make a small difference (say 2-5%) but that's about it. That's not a good return of investment. I know i'll get more out of squats than any of that plyomumbojumpo. It's an icing to the cake, something you do when you've tapped out from squatting. IMHO.

Plyomatric exercise helps use the strength you gained from the gym I.e squats, which I think is they are getting in terms of reactive training plyometrics important unless you just want be able to squat large numbers for competition only, but if you have decent squat numbers you need to do plyometrics to use the strength from squat aswell as power lifts cleans matches or hip extension exercises, just my 2 cents

2376
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 11, 2014, 10:22:32 am »
Quote from: Raptor on June 11, 2014, 04:50:38 am
This is very interesting as well:

http://inno-sport.net/Get%20Your%20Bound%20Out.htm

Very interesting article like the charts

2377
Boxing / Re: Sergio Martinez vs Miguel Cotto
« on: June 11, 2014, 10:07:45 am »
I saw that, fifth round stoppage of john Jackson, probably knockout of the year. :o

John was aggressive in that round, pummelling him against the ropes, he got caught during lunch up I didn't even see the punch that did it, but it was powerful he laid  out flat, such a big shot.

He had to be attended to by a lot of people lol
It must have been powerful.

Slow no he got out of firing line moved to the left and as john came to attack Andy caught him on the jaw
Powerful

They want cotto vs canelo, which is also good

2378
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 11, 2014, 03:59:32 am »
Maybe this can be of some use
http://inno-sport.net/top%20four%20problems%20in%20high%20school%20training.htm

2379
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 10, 2014, 04:21:30 pm »
Date:9/06/2014
Bw:n/a
Soreness: don't remember bicep maybe

Warm up
    Same

Workout
    4 x 116m @100%

Cool down
    Same

Comment
It was a good day and felt slight soreness from yesterday, measuring time today so good warm and rest after, first run was fast surprisingly probably from yesterday, but not as fast as yesterday but it was a fast start and felt fast and controlled well till end, got a time of 16.04 :motherofgod: so close to under 16 seconds yesterday was definitely faster. Second run was a bit faster without stop watch in hand third a little slower. It started to rain, also felt my strides were longer than normal on second which was good. Rested as rain was little but after it rained harder so ran fourth and finished which slippery run

No picture sorry laptop not working which has my spreadsheet.

Rating: 8/10
-------------------------------------------

Date: 10/06/2014
Bw: n/a
Soreness: shin mild

Warm up
   Same

Workout
     5 x 116m @100%

Cool down
    Same

Comment
It was a hot sunny day and with a slight strong cool breeze, which changed to windy day which was nice, new jumper, the runs felt better than my average runs, which was also good.

Rating: 7/10

2380
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: June 10, 2014, 03:05:20 pm »
What benefits do you gain from the sledge hammer strikes on tyre, I have seen a lot of people do this and baseball whacks on heavy bags, any muscular benefits it power?

Man you have some beastly weight numbers the squat 60% 300lbs incredible, good job,  :goodjobbro:
hopefully when I get in the gym you can help me with mine

2381
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 09, 2014, 05:24:33 pm »
Quote from: LBSS on June 09, 2014, 11:48:30 am
behold, the power of waking up your CNS with some good old-fashioned competition before you work out. nice job, man.

 :o  :motherofgod:

It had some carry over for today, got a good time.
Laptops broken so there will be delay in posting log.

2382
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 09, 2014, 12:16:50 pm »
Quote from: LBSS on June 09, 2014, 11:48:30 am
behold, the power of waking up your CNS with some good old-fashioned competition before you work out. nice job, man.

Thanks man. :highfive:

When I do something which makes me feel explosive doing that thing over and over again my body doesn't feel explosive over time.  Its probably my body getting used to it. This happened with lunge walks side planks affect wears off or my body becomes used to it and it is natural to the effect.
I hope headache wasn't a stressed CNS.

Let's see what happens today.


2383
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 09, 2014, 06:08:15 am »
Date: 08/06/2014
BW: n/a
Soreness: lower body (now)

Warm up
   Heel walks
   Sprint drills
   Lunge walks
   Side skips
   Arm and hip and calf mobility stretch

Workout
   3 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a hot sunny day, about 3 hours prior to workout played a pick up game with my brother 54-32 to me, still got it even never played or trained since I did some practice, since 2013, two tall guys came to play with us, they looked they regularly play ball the ease in the lay up, had street ball skills he threw over me but as I turned around he still has the ball, so was aware of that, back passes franc dribbling, we scored one against them. I decided to take on the tallest guy, he scores two and then I did a comeback and score two consecutive scores, he shot the last, slight disappointed as I could have dribbled past them and score close but decided to shoot from free throw, they had a slight smaller ball then mine and shooting was harder with it it would shoot to fast, but my good defence was key. Came home made a sandwich and my shirt was drenched in sweat. I gave 1 hour of eating and digestion and did my running as I don't want to miss one session, so went felt good in the warmup and my first run man it was my fastest run out of all my every other runs, def under 16 second, secons was just as fast and had a head ache so did the third straight away and that was a very good run still, I hope i can run today as fast as I did yesterday on my first run, good workout overall.

Off topic, martinez fight was good cotto was excellent and disappointed Martinez lost, prob if he can't get  back to top shape should retire.

Rating:8/10

2384
Boxing / Re: Sergio Martinez vs Miguel Cotto
« on: June 09, 2014, 05:24:41 am »
Oh man what a brilliant fight . Wt am devastated that Sergio lost.

He shouldn't have taken the fight after Murray fight with all the injury, he just was not the same powerful guy.

Round 1  3 knockdowns by cot to roach did a good job perfection the left power of cotto, I was scared it would end first round but good it didn't.
Sergio had a good start but got caught with cottos left and clever body punches to reduce his recovery by cotto.

Second round an onwards to round 9 Sergio was fast but speed had no power against cotto who was bigger muscularly and was very polished in his boxing jabbing and power punches, he landed 54% power punches which is crazy.

The fourth knockdown didn't look like a knock down his gloves didn't look like they touched the floor.

But cotto was his best since his fight against margarito but Martinez lost his power and accuracy, mainly accuracy I see a lot of straight towards cotto but lands over shoulder even cot to wasn't moving much. I don't know if It was his knee or other injuries but I think we might have seen past prime Martinez due to injury or was it the first round ko that affected his performance, but people cannot say he should win as he did against bigger people like Paul Williams, others as that was a while ago and shouldn't criticise him for it.

Then they stopped the fight as was getting hit a lot and cannot comeback as he would require a ko to win but would not last many rounds but permanent injury so I guess it was a god job of Pablo to stop the fight.

Cot to is very good with roach he loves power punchers cot to has a durable chin and only goes down himself no one can topple him easily, as roach is good at attack and power but not good with defence which did have surprisingly as well but he can take shots, now first puerto Rican to win in four divisions.

Cotto vs gennady, Martinez would not last against gennady, cot to has a good chance of beating golovkin.

Not going to get rematch with may weather he should fight canelo.

Good fight for both.
 :headbang:

2385
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 07, 2014, 03:20:29 pm »
Date:7/05/2014
BW: n/a
Soreness: biceps, shins

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   hip, arm, calf mobility warm up stretch

Workout
  5 x 116m @100%

Cool down
   heel walks
   stretch

Comment
It was a hot sunny day, so the warm ups are hard during hot weathers. The warm ups are normal as usual, I decided to play around with light ankle hops for ankle and calf mobility, just trying to think of warm up drills to get my legs and arms ready, instead of feeling sluggish and still asleep during first run. also realized why my first 20m are a bit slow, because the 20m behind football pitch is a slight more incline then the football pitch by 15 degrees approximate and and the grass are not cut but wild flowing high thick grasses; ankle high, which is hard to walk through, but can run through it, i see the prints I left and saw the first step out of the start was 4 steps, 1.2m. The runs felt nice, the third felt quite fast, the fourth felt nice but I sat down, after third for long rest to prepare for 2 consecutive runs, but that makes my legs a bit too rested, but too rested to feel sluggish, than straight after with about 30 sec rest from start, the last run was better than the previous runs, which was good.

Rating: 7/10

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