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Messages - seifullaah73

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46
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 10, 2023, 08:00:08 am »
Another thing I find out is that, don't know why I didn't realize this but with the last video I see my knees are going down before my arms are fully swung. So I feel that I am not extending fully and that may be the reason for my feet landing down as it is not synchronized with arms. But initially it will be slow but after some practice speed it up.

Raining all day, so could only get a couple practice in.

47
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 07, 2023, 02:30:02 pm »
Today's session practicing my strides using the technique of closing the knee angle during starts and the strides and have to say its looking better, I can definitely see the negative foot movement for the initial steps. Just need to close it a bit more as what I feel and what I am seeing is different.

<a href="http://www.youtube.com/watch?v=79aVaMNK6bQ" target="_blank">http://www.youtube.com/watch?v=79aVaMNK6bQ</a>

48
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 02, 2023, 05:00:55 pm »
Another EUreka moment, where you try to practice a movement and find a drill to practice it in isolation and then find a variation to make it walk, skip and running sort of.

The problem I face is knee angle opens up, shin becomes vertical and I overstride and this is during acceleration.

So I seen a video from cody bidly athlete.x about the feeling of the calves to the hamstring when driving the knees to keep angle closed at the full extension, in order to get a good shin angle and higher chances of striking backwards and down rather than straight down and the further you progress it will start to open more and more, the knee angle, so to minimize the change this can be helpful. But this is all just theory don't know if it will actually work, but makes sense.

49
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 22, 2023, 05:35:09 pm »
Drills

We have provided several drills to incorporate into your training for first-step quickness development. Remember to incorporate the components and technical points from above.

Box Drops with Sprints

You’ll need a plyo box and room to run to perform box drops with sprints. This exercise combines two separate exercises into one. For the box drop component, stand atop the plyo box.

Box drops place significant stress on your musculoskeletal structures, so start with a 12-inch box. Step off the box to drop to the floor. Land softly, with both feet hitting the floor at the same time.

As soon as you land, explode into a 20-yard sprint. Complete a total of six sets, resting 60 seconds between each one. This drill helps you learn to overcome inertia. For example, when you explode off the line in football.

You can progress with single leg box drop into a 20-yard sprint.

Hop-Hop Explosions

You’ll just need a single cone to perform the hop-hop explosion drill. Stand to the side of the cone. Hop sideways over it. Once you land, hop back over it to return to your starting point. As soon as your feet hit the ground, explode into a forward sprint for 10 yards.

Falling sprint starts

I'm starting to think that first quick step is not full extend then quick switch therefore quick step but rather when starting make ground contact as soon as possible not worrying much about extension.

50
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 19, 2023, 11:37:19 am »
Tuesday: Bench Squat - using bench as box height to squat
              Walking tip toes holding weights
              leg curls using cable for hamstring
              upperbody (benchpress or bent over rows or shoulder press)
              if time standing crunches on cable

Thursday: Hex bar deadlift jumps
                power clean sitting onto a bench
                achilies work stand on box, step back off to balls off foot and then push off back onto box without heel collapse, aim
                dynamic upper body workout
                core work if time

51
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 17, 2023, 08:57:01 am »
After reviewing my sprint starts for ankle stiffness and it's looking quite decent, the heel doesn't collapse but of course there is a moderate degree of ankle collapse by about 40% I guess. Maybe the spikes help keeping ankle stiff while compared to my running shoes video where there is more collapse, but I like to believe it's progress that I can keep ankle more stiff than previously rather than the shoes.

While working on the ankle stiffness further I also need to focus on bringing knees together the further I progress with strides.

52
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 09, 2023, 01:45:30 pm »
Date: 09/04/2023
Soreness: not much

Condition: light home workout for ankle stiffness

Warm up
   light ankle hops front back and side to side

Workout
   tip toe bounds light

   walk starts on tip toe for 1 and 2 step

   runup and single leg hop over 1 hurdle for achilies springiness

   single leg depth drop to a 1 step bound

   double leg drop jump - got a chance to measure my reactive index.
      - results of 3 jumps: 1 after another- I was kinda stuck in that phase of trying to not let my heel collapse, of course it did, when I land and then jump and minimize knee bend. box height was upper shin.
         1. FlightTime: 0.6 - GCT: 0.301 - RSI: 2.007
         2. FlightTime: 0.566 GCT: 0.299 - RSI: 1.893           
         3. FlightTime: 0.565 - GCT: 0.3 - RSI: 1.883


53
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 03, 2023, 08:54:03 am »
My ankle stiffness practice.

I did feel my ankles touch the floor, it didn't feel like there was any collapse but in the video because of the shoes im wearing, it looks like my heel has collapsed but it hasn't touched yet unless fully flat I guess.

uncut, unedited, couldn't be asked to edit, trying to recover from the knee sprain. this video was after the fall, same day.

<a href="http://www.youtube.com/watch?v=QB2INP2dE40" target="_blank">http://www.youtube.com/watch?v=QB2INP2dE40</a>


54
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: April 02, 2023, 11:33:52 am »
Date: 02/04/2023
Injuries: twisted my knee when doing hurdle hops

Condition: track was slightly wet

Warm up
   cycle
   dynamic mobility warm up
   track warm up
   hip mobility hurdle drills
   hurdle hops,  :raging: :rant: I jumped over one landed close like directly above it one leg on the hurdle and it was wet so it slipped pass the hurdle instead of on it and my other leg landed behind, the front leg caused the hurdle to fall forward and I fell into a forward split position back knee bent and there my knee twisted as the lower leg rotated outwards and landed on shin. managed to get some hurdle hops in.

   edit: now at home knee is hurting more and more, but it was very slow and gradual, it was 4 hours after the incident. I have placed a tight knee compression and placed heat on it.

Workout
 
   despite the injuries I got a few drills in after and some light runs without pain only at home when I put the heat rub on and massaged it and then it started hurting and now I have a compression and it is really painful.

    will upload the ankle stiffness drills and runs I did.

Cool down
   stretch
   

Edit: How I fell and landed, the back leg knee twisted.



Also pain has subsided a little, it was just constant pain, need to keep knee bend constant else...

55
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 30, 2023, 07:24:36 pm »
Shifted my training from my calves to achillies tendon, for ankle stiffness and muscle strength.

Cable ankle hops avoiding heel collapse

Achillies isometric hops

And others of the like.

Also I found out my left tibia bone, bone from knee to feet, is shorter than my right as when doing lunges to test ankle mobility, my left knee has to reach further and end up touching slightly above knee on wall compared to right knee touching mid knee.

56
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 14, 2023, 05:10:02 pm »
Date: 14/03/2023
Soreness: shins

Condition: cold and a little windy, track was surprisingly dry enough to get some grip with flats.

Warm up
   cycle
   activation and mobility stretches
   sprint drills
   sprint starts with focus on driving with the thighs instead of the knees so I drive it forward rather than forward up
   
Workout
   top speed work
      - accelerate 10m and maintain 30m
      - accelerate 20m and maintain 30m
      - accelerate 30m and maintain 10m - was going too fast to maintain technique beyond 10m

   Speed quarter box squats
      - 1 x 3 @20kg
      - 1 x 3 @ 100kg
      - 3 x 5 @150kg

   leg press calf raises bent knees
      - 2 x 20 @150kg

   bench press
      - 1 x 20 @30kg

   standing cable crunches
      - 1 x 5 @30kg
      - 1 x 20 @60kg

Cool down
   stretch

57
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 06, 2023, 03:14:14 pm »
5 Cues experimented.

1. fast knee drives for each step
2. powerful strides from start onwards
3. fast first step then the rest powerful
4. powerful first step then the rest fast knee drives
5. complex alternate fast knee drives followed by powerful stride and repeat.

cue 3 was the best but the rest were neck and neck.

Also my 10m sprint times for all were good.

My weakness is I have a good step out of the blocks, could be more quicker but the following steps 2, 3, 4 is slight overstriding, and after coming out of the blocks, the power is dissipated from the first step to the next, feels like just no bounce, but possibly after that step to the next there is some step, my right foot is the cause, not sure if it's due to ankle injuries over time or ankle has collapsed when I walk also I can't drive my leading feet back fast enough.

58
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 28, 2023, 04:43:31 pm »
Date: 28/02/2023
Soreness: hamstring very slightly and shins a little

Condition: Slightly cold and windy, track not that slippery. got to the gym 5:15pm and left at 7:40pm.

Warm up
   cycle
   activation and mobility stretches
   track warm up brief

Workout
   top speed practice - get some speed work in without hurting my shins and without having to cut out speed work on tuesday. accelerate from standing to 10m and then maintain upright running, then accelerate to 20m and then 30m and maintain. faster I went the harder it was to bring my feet down, my body moving to fast forward to hit ground down but 80m running, at the end comfortable, not tired and technique felt good.

   high box squats - box was about 30" i think, just above knee level - rhythmic movement without relaxing my hip flexors, just down contact then up and repeat.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 7 @180kg
      - 2 x 7 @200kg
      Note: 200kg was more difficult to carry and get into position then it was to squat it on the box, smooth comfortable quick movement.

   calf raises on leg press bent knee - quick flexes
      - 2 x 15 @170kg

   side dumbell raises by lifting the dumbbell up pushing elbows back keeping in line with legs for rear delt work
      - 1 x 3 @5kg
      - 1 x 3 @15kg
      - 2 x 7 @25kg

cool down
   stretch

59
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 24, 2023, 04:28:24 am »
Date: 24/02/2023
Soreness: shins and lower calves

Condition: a little cold and track surface a little slippery

Warm up
   cycle
   activation stretches
   track warm up
   sprint start practice

Workout
   quarter squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 2 @140kg
      - 2 x 3 @180kg
      - 3x 0,0,2 @200kg  :personal-record:
      Note: I failed the first 2 sets due to confidence of the weight being quite high even though the unracking and stabilising was good, the failure wasn't too heavy it's like my body gave up too quick, but last set I managed 2 quite comfortably and then again failed on 3rd set. But even though a PR, I felt I could go heavier but my confidence will be even lower that high chance of failing. Used the bounce because of the weight of the barbell when it hits the pin.

   leg press calf raises at knee bent
     - 1 x 15 @190kg
     - 1 x 15 @170kg

   overhead lying down barbell lifts for lats, like skull crusher go all the back keeping elbow bent until triceps parallel to ground.
      - 1 x 20 @15kg

cool down
   stretch   

60
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 22, 2023, 04:40:09 am »
Date: 21/02/2023
Soreness: shins and achilies, hamstring behind knee a little something

Condition: gym busy, track slightly cold and dry. Got to the gym at 5:50pm and finished at 7:40

Warm up
   cycle
   stretches for activation and mobility
   10 min

   track warm up - brief
   120m upright light run to maintain form - like an A run
   sprint start 3 point practice fast knee drives - sometimes I would drive before fully extending, so had to fix that.

   note: went inside gym and it was 7:00 and every equipment was being used, so went back out for more practice and my shins to take more battering lol, but I rest a few mins after every runs

Workout
   got inside at 7:30 and 1 rack empty, so did a quick workout
   
   quarter pin squats
      - 1 x 3 @20kg
      - 1 x 20 @100kg

   standing calf raises
      - 1 x 20 @100kg

   shoulder press
      - 1 x 20 @20kg

   twist crunches
      - 1 x 20 each side

cool down
   stretch

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