Adarq.org

Date:25/04/2014
Soreness: left shin, hamstring, quads, glutes, hips

Warm up
   180m jog
   Heel walks
   Sprint drills
   Giant lunge walks
    side planks 2x30

Workout
   100m x 5 @100%

Cool down
    Body stretch

Comment
Day was good no wind slight breeze, felt faster than before as if not running up but straight, sometimes my feet kick would kick the back of my other leg very less frequently but it does happen maybe if I don't focus on leg form. The side planks help increase arm swing ROM and during running at max I felt I could up the gear more so I felt fast with the planks. On the fourth rep it was pouring with rain.

Rating: 7/10

Also before i do sprinting, as part of my warm up, I do large lunge walks to stretch the hip flexors out, as knee up step as far as you can and lunge and then come forward extending hip and locking knees coming up and start next step and this adds explosiveness to my sprints, as my sprints feel faster and explosive.

I do about 20m of giant walking lunges.

http://www.flotrack.org/coverage/251075-Workout-Wednesday-Season-8/video/741521-Yohan-Blake-Weights-and-Hills-in-Kingston#.U1j9E1VkQfV

Date: 22/04/2014
Soreness: quads, hip flexors, left shin

Warm up
  Heel walks
  Sprint drills
  Giant walking lunges

Workout
   5 x 100m @100%

Cool down
  Stretches

Comment
Good workout,nice day sort of, decided to add giant lunges to warm hips up, heel walks before and after for shin splints

Rating: 7/10

Nice and informative video, one question regarding single leg strength he discussed in the video, that it helps with hip mobility and hip extension and hip strength.

which do you think is the best single leg exercise to do to gain maximum effect on training hip mobility and extension for sprinters?

Date: 21/04/2014
Soreness: Quads, Hip Flexor

Warm up
  Sprint Drills

Workout
  5 x 100m @100% (approx 17, 17.63)

Cool Down
  static stretch
  walk

Comment
I had to use two sticks to indicate 100m mark, so I run 17m followed by running 80m football pitch which I run pass the goal posts then 3m after I had to add the sticks, so instead of using the goal posts to mark the finish line I had to keep an eye out for the sticks to run through and know when to stop the watch. It was a good day and felt fast during running but felt I might have have adjusted my form in terms of I decided to relax and float to maintain my speed instead of trying harder and decelerate and that might have ruined my form concentrating too much but felt fast only near the end. Also when i pressed the stop watch and during running i heard noise of the watch being pressed and was confused but pressed it again quickly and at the finish line I saw it was 16.37, this is why i don't like running with a stop watch it accidentally presses as i have to have my finger ready on the stop button but this is the only way, but i knew there was a time gap between the stop and start in between, so have been generous to round it to 17.00 as after 3 min rest and ran again I got 17.63 seconds. After the third set it started rained and really heavily, so had to finish the last 2 reps left.

Rating: 7/10

Hahahaha^^^

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