466
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 27, 2020, 07:33:49 am »
Did you go to a PT to find out what the issue was with your hips?
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467
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 27, 2020, 07:31:26 am »
Notes to Self:
First 3 steps are normally long, the first one being the longest in terms of ground contact time.
Cue 4 start was good but the foot strike under the body rather than behind. so I need to explode out same manner but I also need to drive the leading leg back rather than down, which makes it resemble bounding, which I did in Cue 5.
Also looking at the sprint starts of sprinters and my start I am coming upright at an angle rather than staying at a lean and let the hips come down and straighten. This is one of the major reasons my knees doesn't appear to come up high but rather my torso is not low enough. Therefore first step has to be low to ground once fully extended and knee at 90 degrees.
Drive legs back as powerful as possible as quick possible while maintaining relaxed to avoid forcing it and push body forward maintaining lean till about 10m, then slightly come up for another 10m and then come fully up by 30m mark or around there.
feeling a little better then yesterday, learned a few things. will try and go to track just to practice my technique every day for half an hour or so but gym will stay the same.
whip from the hip - https://twitter.com/atletico_dev/status/560599548897161218
more beneficial for upright running.
sprint dribbles
<a href="http://www.youtube.com/watch?v=DHv8Q-55TRY" target="_blank">http://www.youtube.com/watch?v=DHv8Q-55TRY</a>
Nice website
https://doctoryessis.com/2014/10/27/butt-kick-speed/
Good drill is butt kicks while keeping thighs parallel.
Enough analysis for now
First 3 steps are normally long, the first one being the longest in terms of ground contact time.
Cue 4 start was good but the foot strike under the body rather than behind. so I need to explode out same manner but I also need to drive the leading leg back rather than down, which makes it resemble bounding, which I did in Cue 5.
Also looking at the sprint starts of sprinters and my start I am coming upright at an angle rather than staying at a lean and let the hips come down and straighten. This is one of the major reasons my knees doesn't appear to come up high but rather my torso is not low enough. Therefore first step has to be low to ground once fully extended and knee at 90 degrees.
Drive legs back as powerful as possible as quick possible while maintaining relaxed to avoid forcing it and push body forward maintaining lean till about 10m, then slightly come up for another 10m and then come fully up by 30m mark or around there.
feeling a little better then yesterday, learned a few things. will try and go to track just to practice my technique every day for half an hour or so but gym will stay the same.
whip from the hip - https://twitter.com/atletico_dev/status/560599548897161218
more beneficial for upright running.
sprint dribbles
Nice website
https://doctoryessis.com/2014/10/27/butt-kick-speed/
Good drill is butt kicks while keeping thighs parallel.
Enough analysis for now
468
Basketball / Re: RIP Kobe Bryant -> 2020-01-26
« on: January 27, 2020, 05:22:00 am »
I misunderstood that as Kobe's wife
469
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 27, 2020, 04:09:22 am »
Video of Cue 4 vs Cue 5 and also first part is comparing my first cue 4 where I got 1.72 seconds and cue 4 now where I got 1.78
I can see that I am bounding more in my sprint start then sprinting. heel is not low during recovery for cue 4 either.
cue 5. average.
At the 30m runs my heels are still trying to keep low heel recovery for some reason and not getting close to butt enough.
<a href="http://www.youtube.com/watch?v=yfiKLQ3aPl8" target="_blank">http://www.youtube.com/watch?v=yfiKLQ3aPl8</a>
maybe if I cut the cue to only 3 steps then sprint.
I can see that I am bounding more in my sprint start then sprinting. heel is not low during recovery for cue 4 either.
cue 5. average.
At the 30m runs my heels are still trying to keep low heel recovery for some reason and not getting close to butt enough.
maybe if I cut the cue to only 3 steps then sprint.
470
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 26, 2020, 07:24:23 pm »
Too stressed out about this. Will delay planned workout till I am happy with where I am technique wise.
471
Basketball / Re: RIP Kobe Bryant -> 2020-01-26
« on: January 26, 2020, 04:27:33 pm »
I came across a news link like that and thought I misread that as I was reading another news.
Crazy.
Crazy.
472
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 26, 2020, 03:59:59 pm »
MORE INCOMING RANT
Looking through my videos I saw that I was striking the floor ahead of me but without it slowing me down as my weight only came on it when I was above it.
feet strikes ahead then weight into the ground fully once I am above the feet.
But this was happening in the upright phase. which was in the last 10m.
Another technique failure.
EDIT: Out of frustration deleted all my sprint videos.
Looking through my videos I saw that I was striking the floor ahead of me but without it slowing me down as my weight only came on it when I was above it.
feet strikes ahead then weight into the ground fully once I am above the feet.
But this was happening in the upright phase. which was in the last 10m.
Another technique failure.
EDIT: Out of frustration deleted all my sprint videos.
473
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 26, 2020, 03:46:20 pm »
EXPERIMENT: SUCH A FAIL - ALL MY SPEEDS AT THE LAST 10M HAD ME SLOWING DOWN AND I DON'T KNOW WHY I DID THAT AND I CAN SEE CLEARLY IN THE VIDEO I DO SLOW DOWN. I DON'T RUN THROUGH THE LINE I STARTED PURPOSELY SLOWING DOWN APPROACHING THE FINISH LINE.
FORM GOOD, TECHNIQUE STILL NEEDS WORKING ON
RESULTS:
Cue 4 (aim was cover distance for each stride)
10m: 1.86s - confusing as first time I did this it was 1.72 seconds
20m: 1.332 - I ran my 30m and timed my run from 10m mark to 20m mark
30m: 1.332 - but ran 1.29s from 15m mark to 25m mark.
Conclusion: my speed from 10m onwards was the same except for at 25m mark.
This gives me a 30m time of 4.52.Also my head came up very quickly, which I don't think would have made a big difference.
Cue 5 (aim was same as above but as fast as possible)
10m: 1.79s
20m: 1.267s
30m: 1.30s
Again slowed down at the end last 10m was the same speed. 30m time of 4.366
So in conclusion, my sprinting is still sucky. But there is hope.
I ran a 20m at 1.26 seconds. My best 10m splits at the 30m mark, I measured was at 1.26, so no doubt that my 30m 10m split would have definitely been faster at around 4.1 seconds, but now that I think of it, is still sucky time to run in spikes.
PIC I posted in PR section was from the cue 4 runs, cue 5 form was ok not as good.
But I see the cue I should be using from now on, Cue 5. cue 4 I did complete the first 10m in 7 steps but at the price of a time.
If only I could combine cue 4 and cue 5. don't know what that looks like or how to even attempt that, because that would fall in to cue 5.
So Cue 5 it is. Rant over
God willing, I will start the vest workout from tomorrow for 4 months. Will try and run the 30m properly.
FORM GOOD, TECHNIQUE STILL NEEDS WORKING ON
RESULTS:
Cue 4 (aim was cover distance for each stride)
10m: 1.86s - confusing as first time I did this it was 1.72 seconds
20m: 1.332 - I ran my 30m and timed my run from 10m mark to 20m mark
30m: 1.332 - but ran 1.29s from 15m mark to 25m mark.
Conclusion: my speed from 10m onwards was the same except for at 25m mark.
This gives me a 30m time of 4.52.Also my head came up very quickly, which I don't think would have made a big difference.
Cue 5 (aim was same as above but as fast as possible)
10m: 1.79s
20m: 1.267s
30m: 1.30s
Again slowed down at the end last 10m was the same speed. 30m time of 4.366
So in conclusion, my sprinting is still sucky. But there is hope.
I ran a 20m at 1.26 seconds. My best 10m splits at the 30m mark, I measured was at 1.26, so no doubt that my 30m 10m split would have definitely been faster at around 4.1 seconds, but now that I think of it, is still sucky time to run in spikes.
PIC I posted in PR section was from the cue 4 runs, cue 5 form was ok not as good.
But I see the cue I should be using from now on, Cue 5. cue 4 I did complete the first 10m in 7 steps but at the price of a time.
If only I could combine cue 4 and cue 5. don't know what that looks like or how to even attempt that, because that would fall in to cue 5.
So Cue 5 it is. Rant over
God willing, I will start the vest workout from tomorrow for 4 months. Will try and run the 30m properly.
474
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 26, 2020, 09:36:59 am »
FORM PR FTW 
The acceleration bounds really help open up the hips and get the knee higher.
EDIT: Well that was short lived. This is Cue 4, Cue 5, the cue I decided to go with is not as good but it will do, I hope.
But this is the only good thing about it, the rest is rubbish. ranting because of failed experiment. but I know cue 5 is faster but if I can tweak cue 4 by pushing off explosively and quickly off each step rather than aiming for distance and running slow, then that would be good and could get a good time. but don't have time, I need to start my weighted vest workout, which was supposed to start on January.
I will do cue 5 and add that to it if I can. but because I am running fast with cue 5, it's not easy to think explode off each step.
RANT OFF
The acceleration bounds really help open up the hips and get the knee higher.
EDIT: Well that was short lived. This is Cue 4, Cue 5, the cue I decided to go with is not as good but it will do, I hope.
But this is the only good thing about it, the rest is rubbish. ranting because of failed experiment. but I know cue 5 is faster but if I can tweak cue 4 by pushing off explosively and quickly off each step rather than aiming for distance and running slow, then that would be good and could get a good time. but don't have time, I need to start my weighted vest workout, which was supposed to start on January.
I will do cue 5 and add that to it if I can. but because I am running fast with cue 5, it's not easy to think explode off each step.
RANT OFF
475
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 25, 2020, 02:27:33 pm »
Date: 25/01/2020
Soreness: shins a little when running but nothing that sticks out
Injury: hip-adductor feels better when running
Condition: A little windy and track a little wet but good session. Got to the gym at 11 am and finished at 12:50 pm.
Warm up
ankle mobility
calf stretch
calf walks
hamstring stretch single leg
quad stretch walks
single leg and double leg glute bridges
high knee 5 seconds each leg alternate
back stretch
arm swings - single explosive swings x 5 @5kg dumbbells in each hand
Track warm up
A walk x 10m
A skip x 20m
A run x 30m
Alternating high knee drills x 30m
acceleration bounds x 3 x 20m
Track workout
3 x 10m sprints
2 x 30m sprints
Note: legs were tired so decided not to attempt the 50m
Gym workout
Front squats
- 3 x 3 @50kg - full deep almost atg - hips felt good but heavy squats will have to be little less than parallel.
Hanging leg raises - legs to parallel and straight
- 1 x 10
Kneeling crunches slow
- 1 x 12 @50kg
Side twists with cable - these are horrible but I need the obliques
- 1 x 10 @25kg each side
Cool down
stretch
walk back
Comment
It was a good session. managed to record the 2 cue runs for 30m as well as 10m.
Soreness: shins a little when running but nothing that sticks out
Injury: hip-adductor feels better when running
Condition: A little windy and track a little wet but good session. Got to the gym at 11 am and finished at 12:50 pm.
Warm up
ankle mobility
calf stretch
calf walks
hamstring stretch single leg
quad stretch walks
single leg and double leg glute bridges
high knee 5 seconds each leg alternate
back stretch
arm swings - single explosive swings x 5 @5kg dumbbells in each hand
Track warm up
A walk x 10m
A skip x 20m
A run x 30m
Alternating high knee drills x 30m
acceleration bounds x 3 x 20m
Track workout
3 x 10m sprints
2 x 30m sprints
Note: legs were tired so decided not to attempt the 50m
Gym workout
Front squats
- 3 x 3 @50kg - full deep almost atg - hips felt good but heavy squats will have to be little less than parallel.
Hanging leg raises - legs to parallel and straight
- 1 x 10
Kneeling crunches slow
- 1 x 12 @50kg
Side twists with cable - these are horrible but I need the obliques
- 1 x 10 @25kg each side
Cool down
stretch
walk back
Comment
It was a good session. managed to record the 2 cue runs for 30m as well as 10m.
476
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 24, 2020, 05:42:25 am »
Date: 14/01/2020
Soreness: shins a little, quads
Condition: Track was a little wet, got to the gym at 5:15 pm and finished at 7:15 pm, that's a win in terms of time. Good workout technically.
Warm up - 5-10min
ankle mobility
calf stretch
hamstring stretch
quad stretch
hip thrusts single leg
adductor stretch
back stretch
Track warm up
light 200m jog (2 x 100m)
A walk x 20m - tried to keep butt close
A skip x 20m
alternating high knee drills
A run x 30m
Track workout
2 x 3 reps of acceleration bounding 20m
Gym workout
hex bar jumps -without weight 30kg
ankle hops single leg - could feel it in my shins due to bounding, so did some reverse calf raises and did light weight with aim for fast hops and heavy weight high and slow not to bother my shin low effort
cable standing hip thrusts - like kettlebell swings -but i kept being pulled back so had to walk forward and do again
- 1 x 5 @30kg
- 1 x 5 @60kg
- 3 x 7 @75kg
single leg calf raise leg press
- 3 x 10 each leg followed by 20,20,50 reps of double leg on same weight
front squats
- 1 x 3 @40kg
- 3 x 3 @70kg
sprint arm swings
- 1 x 10 @5kg dumbbell in each hand
- 2 x 10 @10kg dumbbell in each hand
shoulder press front
- 1 x 7 @10kg dumbbells in each hand
straight leg raises (well slight knee bend and raised in front)
- 1 x 10 @ bw
cable kneeling crunches
- 1 x 10 @75kg
side to side weight touch on iso crunch
- 1 x 10 @10kg
Cool down
stretch
walk back
Comment
Ok session. bounding was good besides the carry over to single leg hops. cable kettlebell swings felt good, hold cable handle between legs walk forward and then leaning forward letting handle travel back between the legs till i feel stretch in hamstrings then thrust hips forward pushing the handle forward and up. good session.
Soreness: shins a little, quads
Condition: Track was a little wet, got to the gym at 5:15 pm and finished at 7:15 pm, that's a win in terms of time. Good workout technically.
Warm up - 5-10min
ankle mobility
calf stretch
hamstring stretch
quad stretch
hip thrusts single leg
adductor stretch
back stretch
Track warm up
light 200m jog (2 x 100m)
A walk x 20m - tried to keep butt close
A skip x 20m
alternating high knee drills
A run x 30m
Track workout
2 x 3 reps of acceleration bounding 20m
Gym workout
hex bar jumps -without weight 30kg
ankle hops single leg - could feel it in my shins due to bounding, so did some reverse calf raises and did light weight with aim for fast hops and heavy weight high and slow not to bother my shin low effort
cable standing hip thrusts - like kettlebell swings -but i kept being pulled back so had to walk forward and do again
- 1 x 5 @30kg
- 1 x 5 @60kg
- 3 x 7 @75kg
single leg calf raise leg press
- 3 x 10 each leg followed by 20,20,50 reps of double leg on same weight
front squats
- 1 x 3 @40kg
- 3 x 3 @70kg
sprint arm swings
- 1 x 10 @5kg dumbbell in each hand
- 2 x 10 @10kg dumbbell in each hand
shoulder press front
- 1 x 7 @10kg dumbbells in each hand
straight leg raises (well slight knee bend and raised in front)
- 1 x 10 @ bw
cable kneeling crunches
- 1 x 10 @75kg
side to side weight touch on iso crunch
- 1 x 10 @10kg
Cool down
stretch
walk back
Comment
Ok session. bounding was good besides the carry over to single leg hops. cable kettlebell swings felt good, hold cable handle between legs walk forward and then leaning forward letting handle travel back between the legs till i feel stretch in hamstrings then thrust hips forward pushing the handle forward and up. good session.
477
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 21, 2020, 03:50:35 pm »
Date: 21/01/2020
Soreness: Hip adducctor definitely strained during the last run as I still feel the pain. The pain comes when I rotate my leg inwards only.
Condition: It was freezing cold outside and the track was slippery icy residue. Couldn't do a full on session because of the hip adductor strain, but yet I just can't help myself strengthen my hip adductor even though injured.
Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
single leg hip thrust with cross legged stretch compound
back stretch
Track warm up
bunch of warm ups (a walk, a skip, a run, alternate high knee, straight leg runs with alternate high (no idea for this, not really useful and feels awkward))
Track workout
High knee bounds x 30m
2 x 3 30m acceleration bounds - it's like bounding but instead with a lean and high knee is emphasized - this was the missing component I never did, whenever I did high knee stair runs I never did emphasize the high knee of the forward legs. will start from now on the stair at home.
Gym workout
Hex bar deadlift jumps empty - 3 x 5
Ankle hops 2 x 15 @15kg dumbbells in each hand
front squats deep empty bar 4 x 5
single leg calf raises on leg press
wide stance squats as deep as I can go with empty barbell
sprint arm swings @10kg dumbbells in each hand
RDL deep 4 x 5 @60kg - explosive hip extension
core work
and prob other useless stuff that I don't remember
Cool down
stretch
walk back
Comment
Not really a good session as I wanted to do light work without aggravating the hips. the bounds were ok couldn't really do it explosively as floor is slippery. didn't think it would be slippery so didn't bring spikes and also don't like to do drills on spikes. then the useless maintaining gym session.
Soreness: Hip adducctor definitely strained during the last run as I still feel the pain. The pain comes when I rotate my leg inwards only.
Condition: It was freezing cold outside and the track was slippery icy residue. Couldn't do a full on session because of the hip adductor strain, but yet I just can't help myself strengthen my hip adductor even though injured.
Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
single leg hip thrust with cross legged stretch compound
back stretch
Track warm up
bunch of warm ups (a walk, a skip, a run, alternate high knee, straight leg runs with alternate high (no idea for this, not really useful and feels awkward))
Track workout
High knee bounds x 30m
2 x 3 30m acceleration bounds - it's like bounding but instead with a lean and high knee is emphasized - this was the missing component I never did, whenever I did high knee stair runs I never did emphasize the high knee of the forward legs. will start from now on the stair at home.
Gym workout
Hex bar deadlift jumps empty - 3 x 5
Ankle hops 2 x 15 @15kg dumbbells in each hand
front squats deep empty bar 4 x 5
single leg calf raises on leg press
wide stance squats as deep as I can go with empty barbell
sprint arm swings @10kg dumbbells in each hand
RDL deep 4 x 5 @60kg - explosive hip extension
core work
and prob other useless stuff that I don't remember
Cool down
stretch
walk back
Comment
Not really a good session as I wanted to do light work without aggravating the hips. the bounds were ok couldn't really do it explosively as floor is slippery. didn't think it would be slippery so didn't bring spikes and also don't like to do drills on spikes. then the useless maintaining gym session.
478
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 19, 2020, 12:21:05 pm »
The results
After careful measurements at 2m splits up to 10m as that is the only data I have up to.
I can see that my form for both cues (cue 4 is lengthen each stride and cue 5 lengthen each stride as fast as possible). But time was lower than my original 10m time for cue 4 of 1.72.
This time I got around 1.78 for Cue 5 and 1.81 for Cue 4, which I assume must be due to the 3 x a week running and weight lifting.
So I did a graph to show, which had a better acceleration pattern, which you can see below that cue 4 has a more steeper than 5 but due to measuring 2m splits, the frames are not small enough to measure those distances as accurately as I would like.
So I can either choose to adopt cue 4 because it has better acceleration curve but Cue 5 is faster and if you drew the curve of best fit, the cue 5 has a better acceleration.
So my plan is practice the technique to push off each leg and then choose cue 5 for my start cue.
But it is difficult to follow through with the cue, I started 3 times with cue 4 as I just couldn't follow through with the cue.
After careful measurements at 2m splits up to 10m as that is the only data I have up to.
I can see that my form for both cues (cue 4 is lengthen each stride and cue 5 lengthen each stride as fast as possible). But time was lower than my original 10m time for cue 4 of 1.72.
This time I got around 1.78 for Cue 5 and 1.81 for Cue 4, which I assume must be due to the 3 x a week running and weight lifting.
So I did a graph to show, which had a better acceleration pattern, which you can see below that cue 4 has a more steeper than 5 but due to measuring 2m splits, the frames are not small enough to measure those distances as accurately as I would like.
So I can either choose to adopt cue 4 because it has better acceleration curve but Cue 5 is faster and if you drew the curve of best fit, the cue 5 has a better acceleration.
So my plan is practice the technique to push off each leg and then choose cue 5 for my start cue.
But it is difficult to follow through with the cue, I started 3 times with cue 4 as I just couldn't follow through with the cue.
479
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 18, 2020, 10:33:46 am »
Date: 18/01/2020
Soreness: quads a little
Sprains/Strains: might have strained my left hip flexor muscle, as I feel slight pain when lifting my knees especially when you sit on the floor legs out in front and you try lift one leg you feel the pain. Will have to let it rest. pain starts from the hip flexor at the front towards the inside. But there is no pain if i bring my upper body down towards my legs.
Condition: It was sunny but wet track and a quite cold. Experimented with 2 start cues one where I try and increase my stride length each step till I have gained enough speed for the stride length to feel normal and the second is the same but do it as fast as I could. so cover as much distance as fast as possible.
Warm up
ankle mobility
calf stretch
calf walks with powerful toe raise with 5kg dumbbells in each hand
little calf hops
seated single leg hamstring stretch
quad stretch walks
single leg glute bridges and double leg
high knee hip holds with 12kg kettle on each leg
back stretch
explosive single rep arm swings for sprint start with 5kg dumbbell
box jumps
- 1 x 5 @bw @33" - jump and when I land on the floor then one little jump to prepare and then jump back on the box repeat for 5 reps
- 1 x 5 @5kg dumbbells in each hand
- 1 x 5 @bw @36" - same method as above
- 1 x 3 @5kg dumbbels in each hand
- 1 x 3 @bw @33" with only slight knee bend - aim to jump on it with straight legs. It's definitely coming
Track Warm up
a walk x 10m
a skip x 20m
a run x 30m
alternate high knee drills x 30m
Track workout
3 x 10m sprints using first cue - it felt smooth but for some reason it just felt like I was only taking big leap for first step only and the rest was just normal running even though I didn't feel a sudden change from leap to quick sprints, so maybe it was right but it just didn't feel right, so I did 3 reps one after the other.
2 x 10m sprints using second cue - felt good only because it was first time doing the cue as the first cue felt tuesday when I did it for 30m.
1 x 30m sprints using first cue - camera died and also first attempt I came out really low and just felt out of control and just stopped and started again, which felt better. some steps I feel like I was reaching rather then hitting centre of mass even though it didn't feel like I was over striding. so gotta be careful with that.
1 x 30m sprints using second cue - felt good, was tired after first run because of workouts of running tuesday and thursday probably. but when I was running the last 10m, my hips were sore and was hurting so after the run I stopped running session.
Gym
- using the vibration platform a lot and trying to avoid stretching it and hurting it further as I have done in the past. a lot of time on this machine 3 x 1 minute. working on different angles and rotation.
- some light bench press
Cool down
stretch
walk back
Comment
The runs I felt a little tired maybe from the runs from tuesday and thursday but technique wise felt ok, will analyse the results as I was able to record 10m sprints for the 2 cues but not for 30m as camera died. Hip straight slightly which happened on the 30m run using the second cue and after that I had 45 minutes left, which would be enough time for core lifts. will see how I feel on Tuesday.
Will post a graph here.
Soreness: quads a little
Sprains/Strains: might have strained my left hip flexor muscle, as I feel slight pain when lifting my knees especially when you sit on the floor legs out in front and you try lift one leg you feel the pain. Will have to let it rest. pain starts from the hip flexor at the front towards the inside. But there is no pain if i bring my upper body down towards my legs.
Condition: It was sunny but wet track and a quite cold. Experimented with 2 start cues one where I try and increase my stride length each step till I have gained enough speed for the stride length to feel normal and the second is the same but do it as fast as I could. so cover as much distance as fast as possible.
Warm up
ankle mobility
calf stretch
calf walks with powerful toe raise with 5kg dumbbells in each hand
little calf hops
seated single leg hamstring stretch
quad stretch walks
single leg glute bridges and double leg
high knee hip holds with 12kg kettle on each leg
back stretch
explosive single rep arm swings for sprint start with 5kg dumbbell
box jumps
- 1 x 5 @bw @33" - jump and when I land on the floor then one little jump to prepare and then jump back on the box repeat for 5 reps
- 1 x 5 @5kg dumbbells in each hand
- 1 x 5 @bw @36" - same method as above
- 1 x 3 @5kg dumbbels in each hand
- 1 x 3 @bw @33" with only slight knee bend - aim to jump on it with straight legs. It's definitely coming
Track Warm up
a walk x 10m
a skip x 20m
a run x 30m
alternate high knee drills x 30m
Track workout
3 x 10m sprints using first cue - it felt smooth but for some reason it just felt like I was only taking big leap for first step only and the rest was just normal running even though I didn't feel a sudden change from leap to quick sprints, so maybe it was right but it just didn't feel right, so I did 3 reps one after the other.
2 x 10m sprints using second cue - felt good only because it was first time doing the cue as the first cue felt tuesday when I did it for 30m.
1 x 30m sprints using first cue - camera died and also first attempt I came out really low and just felt out of control and just stopped and started again, which felt better. some steps I feel like I was reaching rather then hitting centre of mass even though it didn't feel like I was over striding. so gotta be careful with that.
1 x 30m sprints using second cue - felt good, was tired after first run because of workouts of running tuesday and thursday probably. but when I was running the last 10m, my hips were sore and was hurting so after the run I stopped running session.
Gym
- using the vibration platform a lot and trying to avoid stretching it and hurting it further as I have done in the past. a lot of time on this machine 3 x 1 minute. working on different angles and rotation.
- some light bench press
Cool down
stretch
walk back
Comment
The runs I felt a little tired maybe from the runs from tuesday and thursday but technique wise felt ok, will analyse the results as I was able to record 10m sprints for the 2 cues but not for 30m as camera died. Hip straight slightly which happened on the 30m run using the second cue and after that I had 45 minutes left, which would be enough time for core lifts. will see how I feel on Tuesday.
Will post a graph here.
480
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 16, 2020, 04:41:35 pm »
Date: 16/01/2020
Soreness: quads, adductors, hips
Condition: No surprise there, raining, which did come to a close stop when I was running, but after it started getting heavy even when I was leaving. Got to the gym at 5:15pm and finished at 7:25pm. Still didn't finish workout, especially with the crowd and just wasting time looking for space to do hip thrusts and thinking of an alternative to hip thrusts for hamstring, which I can't think of. Also helped this guy who was having ankle mobility issues causing pain when squatting, so gave him some stretches and stuff that took some time too.
Warm up - finished at 5:25pm
ankle mobility
calf stretch
hamstring stretch on bench single leg
quad stretch on bench
single leg hip thrusts
high knee hip holds - difficult to hold kettlebell on end of toes with running shoes as they are wide so more on the edge
back stretch
Track warm up - finished at around 5:45pm i think
A walk x 10m
A skip x 20m - 15m high knee and 5m powerful quick switches with 2 hops
A run x 30m
Alternating high knee drills x 30m
cross legged iliopsoas stretch - left leg was more tighter in the hips and adductor areas and glutes.
Track Workout - included with above time
3 x 30m sprints aim is long strides till it reaches normal running cycle
Gym Workout - finished at 7:25pm
squat stretch
Jumping step ups
- 1 x 3 each leg @ 12.5kg in each hand
- 2 x 5 each leg @ 20kg dumbbells in each hand
ankle hops
- 1 x 5 each leg @8kg in each hand
- 2 x 15 each leg @15kg dumbbells in each hand
Front squats - had to change the depth as I could feel it in my hips and didn't want to injure it, so increased the depth up one.
- 1 x 3 @40kg
- 3 x 5 @60kg
Calf raises single leg on leg press
- 3 x 15 @120kg
Hip thrusts - even though I bought foam for the bar, it's not enough for the pelvic bone, so I decided to do it below the bone.
- 1 x 5 @ 60kg
- 3 x 7 @80kg
Sprint arm swings
- 1 x 10 @5kg dumbbells in each hand
- 2 x 15 @10kg dumbbells in each hand
Shoulder press
- 1 x 10 @20kg
- 1 x 3 @40kg - difficult up to 2nd rep prob tired from the swings
Cool down
stretch
walk back
Comment
Runs were ok, technique was as I wanted but there was one run where I felt I was over reaching but without over striding, so fixed that on the follow up runs by running more comfortable. Gym session still not short enough. A lot of delays, crowded wasting time to. so I'm thinking of removing out power snatches as I don't even get to do that any way. Let alone land mines. Will have to do ab roll outs at home. disappointed can't get a proper upper body session with a run session.
Soreness: quads, adductors, hips
Condition: No surprise there, raining, which did come to a close stop when I was running, but after it started getting heavy even when I was leaving. Got to the gym at 5:15pm and finished at 7:25pm. Still didn't finish workout, especially with the crowd and just wasting time looking for space to do hip thrusts and thinking of an alternative to hip thrusts for hamstring, which I can't think of. Also helped this guy who was having ankle mobility issues causing pain when squatting, so gave him some stretches and stuff that took some time too.
Warm up - finished at 5:25pm
ankle mobility
calf stretch
hamstring stretch on bench single leg
quad stretch on bench
single leg hip thrusts
high knee hip holds - difficult to hold kettlebell on end of toes with running shoes as they are wide so more on the edge
back stretch
Track warm up - finished at around 5:45pm i think
A walk x 10m
A skip x 20m - 15m high knee and 5m powerful quick switches with 2 hops
A run x 30m
Alternating high knee drills x 30m
cross legged iliopsoas stretch - left leg was more tighter in the hips and adductor areas and glutes.
Track Workout - included with above time
3 x 30m sprints aim is long strides till it reaches normal running cycle
Gym Workout - finished at 7:25pm
squat stretch
Jumping step ups
- 1 x 3 each leg @ 12.5kg in each hand
- 2 x 5 each leg @ 20kg dumbbells in each hand
ankle hops
- 1 x 5 each leg @8kg in each hand
- 2 x 15 each leg @15kg dumbbells in each hand
Front squats - had to change the depth as I could feel it in my hips and didn't want to injure it, so increased the depth up one.
- 1 x 3 @40kg
- 3 x 5 @60kg
Calf raises single leg on leg press
- 3 x 15 @120kg
Hip thrusts - even though I bought foam for the bar, it's not enough for the pelvic bone, so I decided to do it below the bone.
- 1 x 5 @ 60kg
- 3 x 7 @80kg
Sprint arm swings
- 1 x 10 @5kg dumbbells in each hand
- 2 x 15 @10kg dumbbells in each hand
Shoulder press
- 1 x 10 @20kg
- 1 x 3 @40kg - difficult up to 2nd rep prob tired from the swings
Cool down
stretch
walk back
Comment
Runs were ok, technique was as I wanted but there was one run where I felt I was over reaching but without over striding, so fixed that on the follow up runs by running more comfortable. Gym session still not short enough. A lot of delays, crowded wasting time to. so I'm thinking of removing out power snatches as I don't even get to do that any way. Let alone land mines. Will have to do ab roll outs at home. disappointed can't get a proper upper body session with a run session.