Adarq.org

Date: 31/03/2020
Soreness: None

Condition: Lock down training

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch lunge
   straight leg iso hip extensions
   high knee holds
   back stretch

Workout with resistance bands
   isometric standing single leg extensions 2 x 4 x 15 seconds each leg

   explosive step ups with a step down to initiate step up 3 x 7-8 each leg

   single leg calf raises on edge of steps slow 2 x 10 each leg

   straight leg hip extensions for hamstring 2 x 10 each leg
   
   lying down hip extensions with leg straight in front and pull band down 2 x 8 each leg

   lying down step downs with band 2 x 7 each leg

   prone position hyper-extensions 2 x 7 each leg

   front raises for shoulder work 2 x 10 each arm

   ab-rollout - easy I can come out flat - 2 x 8

Cool down
   stretch

Comment
It was an OK session, next time will do standing leg curls for hamstring work others were ok.
   

It was difficult to get a good workout and to come up with some good workouts with resistance bands and did the following.

Warm up
  same

Workout
   step ups - green band 2 x 8 each leg

   leg extensions sitting - failure in technique only have a stool as I have to tie band to something will do standing next time

   hamstring leg curls - 1 x 7 each leg

   bungee hip hinge single leg isometric holds or

   standing straight leg hip extensions for hamstring

Cool down
   stretch

Comment
Will do standing leg extension and step ups for bands - not really very heavy but still gives sore quads after. for hamstring will do leg curls lying and leg extensions, reverse hyper extensions for glutes and bent leg kickbacks. shoulder work with front arm raises. I just hope it actually works out as I have very little anchorage at home.

Home gym days
   - step ups
   - standing leg extension
   - hamstring curls
   - straight leg hip extensions
   - single leg leaning reverse hyper extensions if possible
   - bent leg kick backs if possible
   - shoulder work with front arm raises
   - leaning fly's if possible

Speed days -
speed bands for
   - upstairs runs,
   - quick high knee drills
   - leaning alternating knee drives

resistance band
   - step down from high knee (switch),
   - leaning and quick knee drive while maintain knee angle (resistance band   
   - leaning resisted knee drives while extending front leg.

Speed bands
   - Try get some sprint starts in as well. with bands and then without bands.

Clam walks and on all fours

Date: 19/03/2020
Soreness: none but legs are tired

Condition: That shitty demoralizing mist rain that just destroys your morale throughout training, which made my runs feel like crap even though I did everything I normally do. I also forgot how to drive my knees when leaving the blocks and then as soon as my back leg leaves the block drive the feet down. Long session. 5:20pm and finished at 8:00pm.

Warm up
   ankle mobility
   calf stretch
   single leg ankle hops for height without collapsing heel x 5
   hamstring stretch
   quad stretch
   single leg hip thrusts
   high knee hip holds with kettlebell 16kg
   back stretch
   other stuff

Track warm up
   a walk x 25m
   a skip x 25m
   b skip x 25m
   a run x 30m
   ankle dribbles slow to fast 30m
   knee to high knee dribbles slow to fast
   leaning acceleration bounds
   toe drag runs - floor was slippery so it was frustrating to avoid go low angles
   sprint start toe drags - pathetic waste of time slippery floor
   
   prayer break

Track workout
   leaning acceleration bounds with speed bands
      - 2 x 2 @20m - red and green
      - 1 x 2 @20m - without bands

   sprint starts up to 20-30m
     - 3 x 2 x 20m @red and green bands
     - 1 x 5 @no bands - felt normal nothing outstanding - think just the weather getting to me

Gym workout - already 7:30pm at this point
   explosive step up jumps - aim was quickness to step up and jump as quickly as possible
      - 3 x 5 each leg @bw,bw,5kg dumbbells in each hand

   front squats - slightly deeper than half squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg

   isometric hamstring curls @40kg 1 x 5 each leg

   arm drives with dumbbells

   hanging leg raises

Cool down
   stretch
   walk back

Comment
It was a horrible session because of the rain, had to wear gloves also because it was a little cold. Jumper also. The runs felt normal.  . But arm swing range is getting better.
   

Date: 14/03/2020
Soreness: none

Condition: It was warm for a while and sometimes it would be slightly cold and windy. The warm ups were OK, didn't feel explosive. Sprint starts required more mental effort as I think the legs were fatigued. Recorded my 10m sprints and 10m split for 30m.

Warm up
   ankle mobility
   calf stretch + walks
   calf hops single leg
   hamstring stretch
   quad stretch
   glute bridges
   high knee holds
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 2 x 30m
   ankle dribbles x 30m - slow to fast
   high knee dribbles x 30m - slow to fast
   acceleration bounds
   sprint starts and land on first step - not tired but exhausted and weak

Track workout
   speed bands sprint starts 10m x 2 x 2

   10m sprints x 3 - first one stumbled - after recording got the following times
      - 1.8 - one I stumbled on
      - 1.77
      - 1.74

   30m sprints x 2 - timed first one
      - 10-20m: around 1.25s
      - 20-30m: around 1.25s
      Note: They were exactly the same but when I was running after accelerating, when I was upright I felt like I was coasting like I couldn't put more into it. But a 1.25m 10-20m split is good, meaning the 20-30m split is around under 1.1 seconds. All of the runs were 7.5 steps for 10m. Heel recovery was low.

Gym workout
   high hang power snatch
   leaning on cable machine with feet strap and then I would keep anchored feet back and other leg high knee up like in sprint start after driving knee forward and I would switch legs and drive knee with cable strap forward and then stop it after knee high enough and try not to let my knee angle increase
      - 2 x 7 each leg @45kg

Cool down
   stretch
   walk back

Comment
It was a good session, don't know why I was coasting the last 15-30m. Not enough energy or something. maybe the bands took more energy away, but I felt my legs were drained before the speed band workout. Atleast I found a sprint start cue I can stick with.
   

Date: 10/03/2020
Soreness: none that much

Condition: It was a nice day until at night where it was quite cold. It was a good session, using the speed bands.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   high knee stretch
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 20m
   ankle dribbles
   calf dribbles
   high knee dribbles
   leaning acceleration bounds

prayer break
   toe drag runs - from start and also from standing

Workout
   speed band sprint starts using the new found start technique
      - 3 x 2 @10-20m - worked really good, felt really fast
   Sprint start without bands x 2 @10-20m

Gym workout
   box jumps
      - 1 x 3 @30" @bw
      - 3 x 3 @30" holding 5kg dumbbells in each hand - not really sure about height

   dumbbell flys
      - 1 x 10 @7kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good running session, sprint cue is really working. Will time my 40 yard dash and 30m and also start to focus on transition phase running. which is the 30 - 60m sprints.

Good to see you recovering nicely.

I have an experimental question, how good do you think ankle drags are where you attach weight to each ankle and you do sprint starts up to 10m to get low heel recovery as well as power for each leg added benefit.

What do you think of this idea. worth experimenting?

Got a good session today and used the coach's eye app to check and try and get right. Record, run and check to see angle and move through frame by frame and try again.

The technique I got is correct and still need to work on the lean slightly as well as the low heel recovery. But the drive back is there. To drive back I need to quickly drive the arm down as well as the arm down as soon as I come off the ground the back leg.

Next thing is to get the second and third steps as good as the angle of knee starts increasing each step even though I am driving back.

There was one point where I leaned to far forward and stumbled. But I guess the blocks sets the lean even more as compared to from the floor, so I can say that my technique is right there. Now I will start incorporating speed bands to help with powering the knee drive and the drive down.

Then sled, then vest.

probably trained myself too much tuesday that I was sick the next day. DOM's as not been gym in a while.
rear left hip was a lot more sore near the glutes. But pain has gone down, still feeling a little sick. will get some meds.