Adarq.org

Wanted to record my sprint and as always not really happy.

First 2 runs one after other I just ran out with emphasis on driving knees forward and low heel of next leg, which was done correctly, which is good, but I didn't drive my knees further, it was soo bad that my front lead leg when driving out the blocks made contact while my back foot hasn't moved from its position but it's on toes.

Quick warm up as family commitment during weekends to do as work during weekdays. Couldn't find chalk so used sticks in ground as markers and because of camera angle you cant really tell when I reached the marker distance.

But I tried on second attempt after rest to make the first few strides long and longer ground contact times, getting shorter, but what happened was first step was not long same, knees not coming up high enough but second step knee was high and third and was driving down but first step is always short.

might have to utilize speed bands and just drive long.

also need to try and increase stride frequency as ground contact time of first step compared to step 2 was slower as required but ground contact time of 2, 3 and 4 all the same time. So need to develop a rhythm.

so all in all, need more improvement.

Phase underway.

Start waist across love handles and belly was 90.5cm, around 35.6 inches.

Workout which they suggested do couple weeks I might do every morning. It's a 10 min workout but calves burning and while mid section is hot and a little sweaty. But with the fasting maybe not a good idea.

Quote from: seifullaah73 on August 06, 2021, 06:20:27 am

Quote from: CoolColJ on August 06, 2021, 12:44:45 am

You just have to get leaner period, there is no magic routine for that area

Yeah that's what I need, how do I do that.

Also the love handles is the bigger problem than lower belly fat.

Eat less or burn more calories, or a combo of the two. It usually takes a while, so eating less is more sustainable.

3500 less calories eaten each week than you burn = 1 pound of fat loss, or about 0.5kg
So 500 less each day or you can fast a few days and eat normal the rest of week. Or eat 1000 less on some days where you train more and eat at maintenance on other days.
Or whatever combination you like.

0.5kg a week is about a fair loss rate, where you can still get stronger and make gains.
You can go faster with a greater chance of muscle loss and tanking your metabolic rate if kept up for too long.

Fasting during Ramadan didn't really have much effect.
I guess I can do Monday and Thursday fasting.
Also eat less on Tuesday, which is work day and Saturday speed day and other day eat normal.

I was thinking also of shrink wrap around mid section including love handles a week replacement also or doesn't help as much. Also I saw a nice morning routine to do as well.

Lol who would've thought that I would be asking this type of question, skinniest guy throughout college and a hard gainer and after some working out I have seen my lower belly bloat out. I was stuck at 8.5 stones now I have gotten to 11 stones 72kg.

The belly doesn't stick out in front, it's the wide love handles and that rounds to the front rather than curving inwards.

I am currently doing a sprint workout, explosive power workout on Tuesday and Thursday and speed or plyos on Saturday.

I want something simple I can do everyday in the morning that doesn't take too much time.

I don't eat fast foods or much sugary or fatty foods, only home cooked. I limit myself on sugar foods.

My core is strong, ab rollouts and windshield wipers can do them 8 to 10 reps.

I can add an image but it's not a pleasant site.

I want to get rid of the love handles and have toned abs like sprinters have to remove any excess weight.

NBC's coverage really has been inconsistent. like, i know timing is an issue and i know there are no crowds, but the 100m is the marquee event of the whole summer olympics and the video they posted of it online is the most perfunctory shit i've ever seen. shame.

this, meanwhile, rules so incredible hard:

<a href="http://www.youtube.com/watch?v=GjSCT97GSsA" target="_blank">http://www.youtube.com/watch?v=GjSCT97GSsA</a>

Loved that moment. Why would you risk gold and go with a jump off when you can guarantee yourself a gold.

Was nice seeing the bond between the 2 and how much it meant to both.

Date: 31/07/2021
Soreness: quads and below knee slightly

Warm up
   Dynamic warmup follows by static stretch

Workout
   Resistance band sprint starts
      - jump out of stance 2 x 5
      - 1 step with a toe drag coming for the second step

   Single leg bounds basically hopping forward with resistance band
      - 2 x 5 of 3 hops in doors small living room

   Resistance broad jumps
      - 2 x 5 (band is tough so landing quite hard barefoot

   Depth jumps
      - 2 x 5

   Depth drops
      - 1 x 5 minimal knee bend @bend
      - 1 x 5 with 5kg weight holding
      - 1 x 5 holding 10kg weight
      Note: I'm not sure I understand this step off box and land with minimal knee bend absorbing weight and even with weight I didnt find it difficult unless I'm missing something. Height is knee height.

Cool down
   Stretch

Comment
Last time I did resistance band sprint outs 2 step it snapped so had to switch to a more tougher and more resistance. Rain making floor slippery so did plyos.

Some good medals for team gb but there seems to be some curse on team gb taekwondo last second loss.

Why?! Frustrating same happened to Lutalo in rio

Date: 17/07/2021
Soreness: none that sticks out

Warm up
   General dynamic warm up with a light static stretch after each one.

Also resistance band sprint starts 2 point and 3 point starts. Really useful.

Track warm up
   A walk
   A skip
   B skip switches
   A run
   Dribbles from ankle, knee to running
   2 point start light still felt powerful

Workout
   3 point sprint starts with emphasis on keeping feet low, a lot of practice is making it natural now.
      - 2 x 3

   Markers 7 feet length apart and did like those cone runs where you try and land over marker for stride length.
      - 1 x 4

Indoor workout
   Ab rollout
      - 1 x 5 - really sore as I try to do it everyday
   Side to side Russian twist
       - 1 x 10 each side
Want to lose the love handles

Cool down
   Stretch

Comment
   Runs felt good and fast but later on due to fatigue slightly slower but not a lot.