Adarq.org

A video I made about experimenting different start cues. Posted this on my journal too.

<a href="http://www.youtube.com/watch?v=u9gReN65G1A" target="_blank">http://www.youtube.com/watch?v=u9gReN65G1A</a>

I've also had an issue with my hips and I still don't know what it was, I think it was a hip impingement so I did band distraction work.

But definitely stretching it definitely makes it worse. Squat university goes through impingement, but after doing some band distraction work and then try a movement that would normally hurt your hips and see if it still hurts and that can tell if impingement is the problem.

tennis ball foam rolling deep definitely did not help. it would hurt and you would actually be tearing it small amounts.

Date: 04/01/2019
Soreness: none

Condition: It was cold outside and had just around 2 hours. Got to use my spike but phone is buggy that I am not able to record my 2 styles of running to see which one is better.

Saturday gym closes early so I can only fit 2 hrs worth of gym work, so will have to only do core lifts plus step ups.

Warm up
   ankle mobility
   calf stretch
   calf walks
   hamstring stretch
   quad stretch
   glute bridges single and double
   leaning knee drives with resisted cable foot strap
   back stretch

Track warm up
   2 x 10m a walks
   2 x 20m a skips
   1 x 30m a runs

Track Workout
   4 x 10m sprint starts using 2 approaches for 2 sets
   4 x 30m sprints using 2 approaches for 2 sets

Gym workout
   playing around with leg press machine doing reverse leg press - looks like it has the right movement but hard to get body in the right position and don't think it would be too friendly for the knee, not that i noticed.

Comment
Wearing spikes for the first time felt a little awkward as I am used to running with flat surface but with spikes having some protruding from the front was strange and also when doing sprint starts I would place the entire balls of the foot on the floor that would prevent my shins coming low so I had to get used to not placing all spikes in the ground but just the front toes. Also I probably run on the outside of my foot as when I stand with the spikes the inner side of the balls of the shoes sank lower than i'm used to.

The sprint start didn't really feel any different maybe because of cold I couldn't concentrate.

But the first approach is explode as far as I can then sprint onwards without reaching with the feet, which felt slow at the beginning but felt fast in the 30m, but the normal second approach where I just explode out and just start sprinting as fast as I can from the get go, which feels fast at the start but not so fast out to 30m, but then again I can only really tell once I record it.

problem with phone is with battery around 30% the phone will just automatically turn off when I try using camera or sometimes once unlocked the phone would then just shut down after a few seconds.

Date: 02/01/2019
Soreness: none, knee a little during the calf raises

Condition: It was cold but warmed up after a while. Was a 2 hour session.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   bench quad stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee kettlebell holds @12kg kettlebell
   squat stretch
   back stretch

Workout
   Step up jumps - without the high knees, which is a little difficult to stop so it's like a high step up with butt kick of the ground leg
      - 1 x 5 @bw
      - 1 x 5 @12.5kg dumbbells in each hand
      - 2 x 5 @20kg dumbbells in each hand

   Ankle hops single leg
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @8kg dumbbells in each hand
      - 2 x 15 each leg @12.5kg dumbbells in each hand

   Front Squats - 90 degree knee bend
      - 1 x 5 @20kg
      - 3 x 7 @60kg

   Hex Bar Jumps
      - 1 x 5 @30kg
      - 3 x 5 @70kg

   single leg calf raises
      - 3 x 7 @60kg

   Hip thrusts
      - 1 x 5 @20kg
      - 2 x 7 @60kg

   High Hang snatch
      - 1 x 3 @20kg
      - 2 x 3 @60kg - more of standing hip thrusts upwards and second set was jump fail lol

    Compound shoulder movement - dumbbell shoulder press, front and side and then lower weight and lift behind - gonna change it to only front and do one arm move forward and other moves backwards - like sprint arm swings but the only explosive part is from the side upwards
      - 2 x 3,4 @15kg dumbbells in each hand

   leg and lower back raises and hold at angle
      - 2 x some amounts - don't know the reason for this except to test and see how low I can get my legs

   ab rollouts with barbells at 60kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
I need to compact the following workouts, would probably equate to 3 hours, which is way too long and more time then I have.

warm up
5 x 30m sprints / 60m sprints in 2 month intervals
step up jumps each leg
single leg ankle hops each leg
front squats
hex bar jumps
single leg calf raises each leg
hip thrusts scorcher/korcher version
high hang power snatch
shoulder press
reverse flys
ab workout - either kneeling crunch or roll out
landmines
lying knee raises for lower abs
cool down

Also bought the puma evospeed star 5 spikes 40% discount at sportshoes.co.uk

Date: 28/12/2019
Soreness: none

Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run. 

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   calf walks with weights
   calf hops single leg with weights
   leg swings for hamstring stretch
   quad stretch standing and opposite arm in the air
   glute bridges single and double
   leaning knee drives with cable - fast drive, hold 5 second then slow return
   back stretch
   arm swings

Track workout
   a walk x red and green band x 2 x 10m
   a skip x red and green band x 2 x 20m
   a run x green band x 2 x 30m
   step ups - useless no resistance in the ascending part only the knee lift
   large step runs with emphasis on quickness x green and red band
   large step runs with emphasis on just pushing off off each leg x green and red band
   small steps runs with emphasis on quickness x red and green band

   sprint starts to 1 step x 2 x red and green band

   10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.

   30m sprints same method - start felt ok but pass 15m it was average.

Gym
   kneeling crunches
      - 2 x 10 @80kg

   hang power snatch
      - 1 x 3 @40kg - just lifting the bar upwards with the hips
      - 1 x 3 @40kg - same as above but more power that I jump, so a snatch

Cool down
   stretch
   walk back

Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me. 

some gyms have that butt blaster machine which does exactly that 

<a href="http://www.youtube.com/watch?v=5062Qk4Cmzg" target="_blank">http://www.youtube.com/watch?v=5062Qk4Cmzg</a>

band stomps are fairly similar
High stepups
Bulgarian splitsquats?

Definitely high step ups
Bulgarian split squats

But to get some resisted hip extension you would need to add band around the waist I guess.

exercises like band stomps, which can be used via the cable machine as well is the difficulty in bringing the foot down without foot moving side to side as it's not a solid surface.

something like foot stomp machine where you place foot on platform you push that down, which is basically a step up in reverse.

Date: 24/12/2019
Soreness: entire lower body was sore, including lower back below the hip level and above the tail bone from the deadlifts, glutes were sore.

Condition: Early gym start due to holdiays started at 11am and finished at 1pm and still didn't do upper body workout

Warm up
   ankle mobility
   calf stretch
   seated on bench hamstring stretch
   quad stretch
   sitting single leg hamstring stretch on the floor
   single and double leg glute bridges
   high knee holds with kettlebell at end of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @8kg dumbbells in each hand
      - 2 x 5 each leg @25kg dumbbells in each hand

   Single leg ankle hops
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @8kg dumbbells in each hand
      - 2 x 5 each leg @15kg dumbbells in each hand

   High hang power snatch
      - 1 x 5 @20kg     
      - 1 x 5 @40kg

   Explosive deadlifts
      - 1 x 3 @40kg - jump at the top of the deadlift
      - 1 x 3 @80kg - jump at the top of the deadlift
      - 3 x 7 @120kg - too heavy to jump, speed was moderate - but I was doing it wrong.
      - Note: So my thinking was doing the deadlifts like the squats have the hips low and looking online why my hips was raising first, I found out that having hips low was the problem and deadlift is not primarily a quad workout and you need to bring hip higher and torso almost horizontal where the legs are stretched then you can do it properly. This caused pain above the tail bone and my glutes. also it was not a good idea to do this before squats as squats was always unfriendly with my low back so deadlifting first already fatigued my back. but racks were being used so I had no choice.

   Half Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 0 @140kg - got pinned

   Concentric half squats - squat from the pin up, lowering the weight back did make it uncomfortable for my back.
      - 2 x 5 @100kg

   Calf raises
      - 2 x 15 @100kg - at this point my morale is low and workout was not good workout, so this would be my last workout.

   Had a few minutes to record my snatch and also recorded my deadlifts and problem was confirmed of raising hips but one good thing snatch looked decent except for when I was tired then it was a little messy.

Cool down
   stretch
   walk back

Comment
Not a good session, but good thing is that I found out what I was doing wrong but still took 2 hours just to do lower body session. No gym session this week due to Christmas break and boxing day so speed session will be next, which I will experiment on different sprint starts.