Adarq.org

Date: 16/11/2019
Soreness: quads, hamstring, glutes - entire upper leg was sore and fatigued

Condition: It was wet and cold, slippery track making it hard to explode out as hard as I want, which I can tell as when I run and am at drive phase I am running at a normal speed but then as soon as I become upright, I accelerate considerably faster, which means I didn't accelerate fast enough. Today was a speed band session. Speed bands are very unique compared to sled work, they had resistance to hip flexion but also over speed training for hip extension, which is exactly what you want for running. Elastic bands are cool, which mimic tendon elasticity and training with the bands transfers the strength and explosiveness to the tendon themselves, such as the hips.

Warm up
   ankle mobility
   calf stretch
   calf walks with weights and without weight
   quad stretch
   quad stretch walks
   hamstring stretch - kicks and sitting
   glute bridges single and double leg
   high knee kettlebell lifts - cable being used
   back stretch
   leaning high knee drills cable was free
   straight leg hip extension standing
   box jumps 35 inches with dumbbell 5kg in each hand held near chest

Track warm up - since i'm using bands - it's like a workout
   put bands on - strong green and light red
   A walk high knees x 2 x 10m
   A skip high knees x 2 x 20m
   A run with only green bands x 2 x 20m
   Alternating high knee drills - green only - 1 x 30m
   Sprint starts - 1 step and 2 step - green only - aim is distance not quickness in getting out

Workout
   10m Sprints - green band x 2
   10m sprints without band x 1
   30m sprints with red band x 2
   30m sprints without band
   50m sprints without band

   leaning high knee drills alternating knees with red and green band 2 x 10 each leg
   on the floor in push up position and doing alternating high knee but it was rubbish as floor slipper so no grip x 1
   leg cycles - as fast as I can without losing form - 2 x 10 each leg with green band

Cool down
   streth
   walk back

Comment
It was a nice session, despite cold and wet conditions. The 30m sprints with the band felt good, could feel the speed of the legs coming down due to elastic bands pulling down and my feet cycling downwards at the same time. but legs became fatigue that you don't really feel the effect of the bands once you remove it. This will help in improving stride length but also hip strength and ROM of my legs at the drive phase.

Date: 12/11/2019
Soreness: none

Condition: I got to the gym late at 5:30pm and somehow managed to finish at 7:20pm, after doing all the exercises at the desired sets except for the core, which I did one.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   sitting on floor hamstring stretch
   single and double leg glute stretch
   high knee hip holds while on balls of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squat
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @130kg - comfortably easy, ready for 140kg, might attempt single reps for 150kg

   Calf raises
      - 3 x 12 @130kg

   Back extension at 45 degrees
      - 1 x 3 @60kg
      - 3 x 5 @80kg

   Power snatch, high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg

   Leaning over rows
      - 1 x 5 @40kg
      - 2 x 5 @70kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - last 2 reps were leg assisted

   AB rollouts
      - 2 x 10

Cool down
   stretch
   walk back

Comment
It was an alright session, next week I plan to switch to deadlifts to work on quad strength at extreme ROM for the acceleration and drive phase of the sprint. Squats were comfortably easy. Back extension was comfortable to do complete 5 reps.

Date: 09/11/2019
Soreness: quads sore, hips and glutes are sore

Condition: Wet track and cold and windy. Got to the gym later than I wanted. 11:15 am and finished at 1pm.

Warm up
   ankle mobility
   calf stretch and walks with 5kg dumbbells
   hamstring kicks
   quad walks stretch
   sitting hamstring stretch
   single and double leg glute bridge
   high knee kettlebell lifts @16kg each foot
   back stretch

Track warm up
   a walk x 10m
   a skip x 20m
   a run x 30m
   alternating high knee drills x 30m
   sprint starts
      - 1 step x 1
      - 2 steps x 1

Workout
   2 x 10m uphill sprints - slippery grass but didn't slip a lot as I was careful but that would take away some effort from the run

   2 x 10m sled sprints @15kg load on sled
 
   1 x 10m unloaded sprints

   2 x 30m sled sprints @10kg load

   1 x 30m unloaded sprints

   1 x 50m sled sprints @5kg load

Gym workout
   power snatch high hang ensuring to use only hip drive
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 1 x 3 @35kg

   Box jumps at 40kg - legs were a little weak so they felt awkward but 7/10 effort used for the jumps

   Cable kneeling crunches 2 x 12 @70kg

Cool down
   stretch
   walk back

Comment
The runs felt good besides 70-80% effort used only because of wet track but because it was cold my legs were getting a lot of impact stress then normal so legs were sore after the runs. Power snatch was OK. Kneeling crunches were rushed as had less time.   

Date: 05/11/2019
Soreness: none

Condition: Got to the gym at 5:15 pm and it wasn't that crowded. Had to rush the core workout smh

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch bench and floor
   quad stretch
   single and double leg glute bridge
   high knee hold without weight cable in use
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @7kg kettlebells in each hand
      - 2 x 10 total @15kg kettlebells in each hand

   Half Squats on to a pin
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @130kg

   Calf raises
      - 3 x 15 @130kg

   45 degree back extension
      - 1 x 5 @20kg
      - 1 x 4 @60kg
      - 3 x 5 @80kg

   High hang power snatch
      - 1 x 5 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - high pulls
      - note: strange thing was when my grip was not wide enough it makes it difficult to get the bar overhead so when I tried to snatch low grip my body just automatically turned it into a power clean. interesting.

   Leaning rows (elbow pull backs)
      - 1 x 5 @40kg
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Barbell rollouts for core
      - 2 x 10

Cool down
   stretch
   walk back

Comment
It was a good session was planning to do 7 reps of half squats but it's not comfortable at 5 reps for me to proceed to 7 so will stick till I am comfortable and confident in getting the last 2 comfortably. Rest were OK. Core roll out using z bar.   

Date: 02/11/2019
Soreness: quads

Condition: It was raining the whole night so track was soaked and knew I was not going to get a good session. Runs without explosive power. Morale was around 5/10 due to condition, wet and windy. Also woke up at 10am so got to the gym at 11:15am and finished at 1:00pm.

Warm up
   ankle mobility
   calf walks holding 12.5kg dumbbells in each hand and then unloaded
   calf stretches
   hamstring kicks
   hamstring stretch
   quad walk stretch
   single leg hip thrusts
   cable attached to feet @20kg and do step ups with high knee on low box each leg
   straight leg hip extension mimicking when running the legs straighten and come down and push the leg down couldn't push it back because my legs would hit the floor @20kg
   back stretch
   box squats holding 5kg dumbbells near chest so jumping without arms
   arm sprint swings @5kg dumbbells and then without weight

Track warm up
   A walk x 1 x 10m
   A skip x 1 x 20m
   A run x 1 x 30m
   Alternating fast high knee drills - like single leg b skips
   Sprint starts to 1 step and 2 steps

Track Workout
   10m Sprints x 2

   30m sprints x 2

   50m sprints x 1   

   200m sprints x 1

Gym Workout
   High hang power snatch
      - 1 x 5 @30kg

   Ab Rollout using barbell
      - 2 x 10

Cool down
   stretch
   walk back

Comment
Alright session. The runs were not that good because I had to drive out of the blocks without explosive power so just push out normally without strength and accelerate, which were good. The 200m was also good BUT I went into 3 point start and as soon as I drove out my body would not let me accelerate it was being cautious until it got to 50m and im upright now it starts to accelerate and then finish down the straight but good thing there was little lactic acid built up at 170m. Was tired but not too much I had to lay down especially when the floor is wet but also every time when I plan to run long I get butterflies in my stomach. Ab roll out really worked the  core.

29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.

Very technical. But if weight is too heavy then the hips can lift higher than the chest.
Also make sure shoulders over the bar.

Date: 26/10/2019
Soreness: glutes

Condition: Haven't trained the entire week due to some pain in the back of the hips, which has gotten better, but can feel it if I stretch that area to check but it's not painful just slightly sore/uncomfortable. Plan was to come down and run hard and see how far I get minimum distance was 200m and target was 400m.

Warm up
   anke mobility
   calf stretch dynamic
   walking calf stretch holding @15kg kettlebell in each hand
   kicking hamstring stretch
   seated hamstring stretch
   quad stretch on edge of bench
   walking quad stretch
   single leg and double leg glute bridges
   leaning over knee drives with cable foot attachment at 30kg
   straight leg hip extensions with cable foot attachment at 30kg
   lift knee and straight leg and hold with cable foot attachment at 30kg
   back stretch double leg
   box jumps holding bw and holding 5kg dumbbell in each hand x 3
   sprint arm swings holding 5kg dumbbells in each hand and then without

Workout
   A walk x 20m x 1
   A skip x 20m x 1
   A Run x 20m x 1

Workout
   Sprint hard as far
      - got to 200m, my legs shutdown completely at 40m away from the finish line, but couldn't do more than 200m legs dead and no strength from legs at all and the finish line is like a psychological barrier. so will focus on running hard up to 200m until I can extend to 300m without my legs shutting down. I don't 400m but the intrigue inside me wants to run it. Glutes were on fire. after a few minutes rest I jogged the 100m bend and sprinted the last 100m to complete 100m don't know why lol. dead tired and the blocked nose and ears not helping. After I got into the gym I was feeling light headed but once I started the workout it went away. I couldn't run as hard as I liked as it had rained and it was really wet and the rain had restarted again slightly.

Gym work
   Power snatch
      - 1 x 3 @20kg bar
      - 2 x 3 @40kg - got the bar to head height and very close it nearly hit my face well it felt like it was that close prob 4 inches away.

   Core work
      - kneeling crunches on cable 2 x 12 @75kg
      - lying knee raises on cable 2 x 10 @25kg
      - cable twists 1 x 7 each side @30kg

   Broad Jumps
      - 4 attempts - 8.5 Steps = 2.5m average

   Broad Jumps holding 5kg dumbbells near shoulder and broad jump
      - 3 jumps at 7 steps = 2.1m

   Broad Jumps another attemp
      - 2 jumps, best one at 9 steps = 2.6m
      - Was doing the jump inside the gym.

Cool down
   stretch
   walk back

Comment
Good light session, the run felt good but didn't get to run out as hard as I would have liked due to wet track, but did run hard as I was almost upright. legs turned off instantly at 160m mark like someone flicked a switch.

I don't know what happened but walking is causing pain in my hip bone in the back that sticks out, its the part where the hip bone stops. the iliac crest at the back the left side. Hard to explain the position except when you put your hands on your hips, you can feel the bone where your thumb, that's the area of pain.

Will rest it and stretch it when it is not painful, but will see what the state is tomorrow.