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Messages - seifullaah73

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3136
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 20, 2012, 10:11:03 am »
Start of Ramadan today, my ankle still pains a bit.

Thinking of finding time to do light exercises to help speed recovery of my ankle like 2 days a week.
before i can start my usual full intensity workout.


3137
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: July 15, 2012, 04:31:06 pm »
I will also have to improve my arm swings, i can tell that if you can swing arms fast enough you have good chances of becoming faster, not cancelling out weight training which is first priority, but arm swing speed helps especially in the starting blocks the elite sprinters arms are traveling fast and my arms lack the speed.

3138
Boxing / Re: amir khan vs garcia tonight..
« on: July 15, 2012, 04:21:59 pm »
Quote from: adarqui on July 15, 2012, 09:46:36 am

impressive showing for garcia.. once he got khan hurt, he didn't jump the gun, he was very precise with his shots, calm & surgical.


I wouldn't call those wild haymaker shots, which some missed as khan ducked under them precise
but i get what you mean, he was on him like a hungry wolf

3139
Boxing / Re: amir khan vs garcia tonight..
« on: July 15, 2012, 04:17:40 pm »
 :wowthatwasnutswtf: :wowthatwasnutswtf:
Wooow, that was some crazy stuff, its like breidis prescott again, but this time it was because of a wild shot.

I'll just calm down and go through it slowly by slowly.

Khan was way too eager to knock him out that he was not thinking, he was not blocking properly there were alot of chances that could have knocked him out.

until the 4th round i think khan was looking less impressive, he was fast and powerful but was not fighting smart and got caught by garcia's will hook, garcia was more technical slow and steady, then it was nasty the shot, i thought it was to the jaw, but to the neck, he was very wobbly.

 :uhhhfacepalm:

i had feeling that because of his lack of fighting smart would get him out.

it was good call from the ref, he should have stopped it earlier in my opinion, i was holding my breath as the timer was ending for the 4th round.

then what was way over confidence from garcia maybe because he knows he has won, was the wild haymaker; if that's what it was, left, then right if khan was not dizzy, he could have popped a few shots in to the body, but he wasn't and he didn't.

no excuses here but one hell of a fight.

on a side note, man was chisora built like a bear, that fight was insane, david haye's power shots to jaw couldn't not even topple the giant chisora so he had to use all the power in his legs, something a little like this, they were in a scruffle, chisora tries to swing at haye, haye weaves to the right, jab, misses chisora's jump moves quickly to the left and jumps straight back in leading with a left hook jumping the hook right into the jaw of chisora, have to respect chisora after that, although i did see attempts from him to whack haye in the back of the head but was unable.

two helluva matches yesterday, feel dissapointed that khan lost like that.
thats boxing one punch can just turn everything around.

 :headbang:

3140
Boxing / Re: amir khan vs garcia tonight..
« on: July 14, 2012, 03:27:58 pm »
It shouldn't be too difficult to face danny, as he wasn't that impressive against erik morales, just because of morale's age he was slowing down.

but going to be a good fight.

also haye vs chisora tonight.

3141
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 13, 2012, 07:49:04 am »
I haven't been able to train yet as my ankle is still nagging not very painful but there is stress on it it just pains quite a bit especially when my feet is at any other angle sideways like stepping on a small lump on the ground will cause pain.

but did still try to keep active practice my arm swings when i am not doing anything, try to practice the B skip drill that is HARD to do while skipping forget running that is next to impossible for me it just goes wierd.

had a little boxing sparring match with my brother it was supposed to be medium to light hits which over time got just plain hard, it was raining, i had a cold, sore throat, stomach ache, but not too much that i couldn't fight. I got some good shots until i brought both my hands to protect my jaw leaving my body open to a straight right, right in to the solarplex. Soo painful. i had to crouch down to get my breather back and did not want to get back up.

 :-\ Good learning experience

3142
Basketball / Re: aquille carr summer league
« on: July 02, 2012, 07:36:31 pm »
Quote from: hyperdunk1 on July 02, 2012, 10:20:38 am
<a href="http://www.youtube.com/watch?v=QOhkkTIm2vI" target="_blank">http://www.youtube.com/watch?v=QOhkkTIm2vI</a>

yep he can ball

lmao at 1:28

I remember it was 1 on 1 with my brother and when i he tries to grab i dribble the ball under his arms and then
go to the side he tries to reach and i dribble under his hands again and one more time under second arm he reaches with he falls i dribble on, lol

Good times, those are my favourite types of skills i like to use.

nice skills

3143
Strength, Power, Reactivity, & Speed Discussion / Sprint Reaction Test
« on: July 02, 2012, 07:18:40 pm »
Here is a Reaction test to see how fast you can react to the gun.

http://www.athleticarcade.com/onyourmarks/index.html

You just have to press as soon as the gun shot is sound.

When i did it lets just say my reaction was bad.

first it was 0.256s then 0.264s, 0.276s, 0.303s, 0.330s then it stays at this time my best was 0.221 and yet it is too slow, they come up with an excuse are you drunk..  :uhhhfacepalm:.

It says people got 0.18.

3144
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: July 01, 2012, 09:32:40 am »
I am not only training for 100m but also 200m.

So i have decided to encorporate the sprint, float, sprint, not to help with relaxing but help with floating during the 200m race

which i read from this site

http://www.athletesacceleration.com/200metertraining.html

cool site and helpful.

leave it as it was 20m, 30m, 20m.



3145
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: June 30, 2012, 05:26:30 pm »
Just did my training today, had to be moderately light, especially during sprints i had to do slow and medium knee lifts because i could feel pain during the run.

but today i decided to try and run relaxed keeping in my mind to be relaxed and guess what... i was running, breathing and i could feel my jaw bobbing up and down small movements.

 :headbang:

it wasn't that hard, also i try and not to tense my shoulders by keeping the range of motion of my arms the same, as i practice by standing and doing arm swings.

should i still incorporate the float sprint float.

the extensive tempo is for the endurance part to try and maintain my maxv at top speed so i will keep that.

if i get rid of float sprint float the total full intensity sprint comes down to 240m.

so what shall i add to rise back up to 300m.

 ::)

3146
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 30, 2012, 05:18:33 pm »
Finally i was able to get my training, underway i had to make it light due to my injured ankle, 5 week and counting since i twisted it.

my sprint had to be medium knee lift because i realize that the higher the knee goes the harder it will force in to the ground, which i could still feel a little pain when i ran light with medium knee lift.

but it felt good to get back on the training, hopefully this should speed up recovery, icing after workout.

a gap in the stitches in the vest caused a few sand to come out which i patched up enough to stop it.

 :wowthatwasnutswtf: :headbang:

3147
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: June 29, 2012, 05:39:35 am »
So am i good to go and start the routine i showed.

Thanks for all the help guys, really appreciate it.
 :highfive:

3148
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: June 28, 2012, 07:34:27 am »
Quote from: acole14 on June 28, 2012, 06:51:39 am
Hey man it's great you're keen but IMO you really don't have to overcomplicate things at your current level. Forget the weighted vests and tire drags, just make a simple training program (e.g. 1 speed work session, one tempo session, two gym sessions a week) and stick with it for a few months. You'll learn a lot just from getting out there and TRAINING.

Thanks for the advice  :). The main reason for this program was primarily for training movement efficiency and coordination thats why i have the SAQ drills in there and the others are secondary workouts.

i'm not going to ignore your advice, i will take it on board but the weighted vest has helped me a lot from 11.03 to 10.78 for the 72m with the vest on and from 10.8 to 10.23.

the tire drag is for acceleration training and also maintenance phase.

daballa: im going to assume you mean the total full intensity sprints i do and try and hit 300m, right?

Sprint Float Sprint = 20 + 30 + 20 = 70m
Flying Sprint 30m with vest and without vest = 70 + 70 = 140m
Tire drag 30m                                                  = 30 m
Flying Sprint 30m tire drag for maintenance    = 60m = 230m

total = 300m

So this is my final workout

Saturday, Monday, Wednesday

Wear Weighted Vest

Lateral Line Hops
  • Double Leg
  • Single Leg
Jump Rope
  • 2 Leg
  • 1 Leg
  • Alternate Leg with high knee
Ladder drills
  • 1 Leg per Rung
  • 2 Leg per Rung

Up Stair Run x 2
Sprint Float Sprint = 20m,30m,20m
Tire drag 30m x 1                                                  
Flying Sprint 30m tire drag for maintenance = 60m including run up (Temporary may remove if i see a drop in time.)
Flying Sprint 30m with vest and without vest = 70m including run up

Sunday, Tuesday

Warm-up

1st set 100M + 100M + 100M
2nd set 100M + 200M + 100M + 100M
3rd set 100M + 100M + 200M + 200M
4th set 100M + 200M + 100M + 100M
5th set 100M + 100M + 100M

hanging leg raises 2 x 10
Abdominal Crunches 2 x 10
Planks:
  
  • Normal (on forearm) 20sec
  • Lift each arm 20sec
  • Lift each leg 20sec
  • Lift each leg and alternate arm 20sec
Weighted twist 2 x 10 (holding a weight around 4lbs and progress)

    

3149
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: June 27, 2012, 06:19:06 am »
Quote from: Daballa100 on June 25, 2012, 09:45:36 am
Quote

When you say don't exceed 500m in terms of total, you are referring to the tempo example posted of the third set, which is too much as it is 600m and 300m is the total you are still referring.

so make sure each set doesn't exceed 300m in total.


Lol, that's for speedwork, meaning the high intensity stuff.  Your tempo work won't matter, that's supposed to be higher volume, lower intensity.  You can use that Charlie Francis example, and follow it if you like.  Remember, tempo is just active recovery/conditioning/motor learning.  It's not speedwork.  Extensive tempo can be anywhere from 1000m to 3000m total for the entire session, the sets can be as long, or as short as you want.


 :uhhhfacepalm: LOL My Mistake, I will use charlie francis template.

Quote
As for speedwork, I meant 500m should be your cap for the highest intensity sprints, on your "speed" days.  300m is a good number to try and hit, but you should stop if you drop off too much.

regarding the 300m limit i am not sure what you are referring to? is the total of intensity sprints i do i.e.

flying sprints vest on and off and tire drag for acceleration and maintenance = 70m + 70m + 30m + 70m = 240

also SFS (sprint, float, sprint) and float sprint float = (20m+30m+20m) + (20m + 30m + 20m) = 70 + 70 = 140

which is a total of 380m

so i should get rid of float sprint float and reduce the tire drag flying sprints to 60m which would give us 300m.

or add one intensity sprint at the end and i should try and hit 300m e.g.

sprint 1 x 300m

Quote
The core example is fine, don't be afraid to change that though  Ground based ab circuits are hard to measure progress on, and changing it doesn't matter as much as your speed/tempo work.

know any good non ground based ab work for sprinters, which i can measure progress, which i can change the core work from the original plan.

or i can measure progress by making it harder by doing the following.
how about add more weight to the twisting with weight

don't need to change hanging leg raises as that is non ground based.

for planks i can change it by moving my arms more in front making it hard to stabilize my core, add weights between shoulder blades.

for crunches i can start increasing the elevation of my legs and after hold on to weights behind head.

thanks



3150
Strength, Power, Reactivity, & Speed Discussion / Re: Upright Phase of the Sprint
« on: June 25, 2012, 06:09:15 am »
Quote from: Daballa100 on June 24, 2012, 03:43:10 pm

Lol, don't think about it too much.  The definition is exactly what it is on there.  You're plugging in the fly as if it were a variable in an algebra problem.  Sprint-float-sprint is just, a hard acceleration, a relaxed sprint phase at near max velocity, and then a full-on sprint at full intensity.  Todday is right in that you might not be fully "relaxed."  It's just that top athletes tend to be relaxed during their top performances.  It's more important that you don't strain too much during training.



As for your training, tempo work is generally used on days following high intensity days for sprinters to spare the CNS, but get in active recovery, as well as more chances for motor learning, etc.  So on your Saturday, Monday, Wednesday set up, most coaches would have you do ext. tempo on Sunday, Tuesday, and Thursday as active recovery, and have Friday off.  Some coaches might give you Thursday off as well, to give more complete regeneration, but that's up to you.

If you want to run at 75% intensity, then use 125% of your best 100m time(same applies for 200m if you include that in your runs) and use that as your cap for speed.  For simplicity's sake, I'll use a 10 second 100m(I know not many people run this lmao).  125% of 10 is 12.5 seconds, considering you probably won't factor in reaction times during tempo, or fatigue you would use 13 seconds, meaning you can't run any faster than that(or else it's too intense for recovery).  You also have to consider other factors for your capping, like running surfaces during the 100m, and your tempo training.  Obviously grass surfaces will make you slower, so you have to adjust the cap accordingly, and make it easier on yourself.


For speed volume, generally you shouldn't exceed 500m of total sprinting(this is hard accelerations and the top speed portion of flies. EFE, FEF, etc.), and 300m is a good distance to shoot for.  However, if you get fatigued, and your times get slower, then you should stop, even if it's at a low number.


Take it all in slow, and don't make too many changes if you don't have too.  Just make sure you keep progressing, and don't aggravate that ankle of yours.

Yup, i seem to have this problem of looking into it too much, its the same for everything, i have to make sure its exactly right, right to the tee.

i think i will take thursday and friday off i need a complete regeneration and the FEF drills add to with my normal routine.

When you say don't exceed 500m in terms of total, you are referring to the tempo example posted of the third set, which is too much as it is 600m and 300m is the total you are still referring.

so make sure each set doesn't exceed 300m in total.

Thanks for the advice.

EDIT: I forgot to mention that i was going to add core work, which i was thinking of doing maybe once or twice a week like on sunday and tuesday. would it be best to do it after the tempo work.

i was going to do, im finding it hard to chose which one to do, which one is the best for a sprinter, so i just chose the following ignoring my mind which wants to over analyze.

hanging leg raises 2 x 10
Abdominal Crunches 2 x 10
Planks:
   -normal - on forearm 20sec
   -lift each arm 20sec
   -lift each leg 20sec
   -lift each leg and alternate arm 20sec
weighted twist 2 x 10 (holding a weight around 4lbs and progress)
 
i am relaxed now and happy with my choice above, unless its either too much or just not going to help


 

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