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Messages - AGC

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76
Progress Journals & Experimental Routines / Re: acole14's journal
« on: February 12, 2019, 10:25:10 pm »
My training has been pretty much this for the last month:

M - general foam roll, few prehab exercises (whatever is sore!), back extensions

T - track session 1
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps:
    • Broad Jumps x 6 - recent best: 2.70m
    • Squat Jumps x 3
    • SVJs x 3
    • some v. light 1-step SLRVJs into sandpit off both legs x 3-4
  • Sprints
    • 60m x 5-6 or 60m-80m-120m with ~walkback recovery
    • 100run-100jog-100r-100j-100r-200j-200r (60-70% speed)
    • 200m jog barefoot on grass (for my calves/feet)

W - home gym 1
  • Foam roll/stretch/warmup exercises
  • UB:
    • Pullups 3x8
    • Pushups 3x10 (lol)
    • Banded stuff  - a ton
  • Core
    • Banded twists - heaps
    • Lying leg raises: 2x20
    • 200m jog barefoot on grass (for my calves/feet)
  • LB
    • Back extension: 3x15-20@10kgs
    • BSS: 3x12/leg @ 10kgs
    • Calf raises

Th - track session 2 (this is the comp night)
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps (not as many as Track#1):
    • Broad Jumps x 3
    • SVJs x 3
  • Sprints:
    • Sprint warmup - few run-throughs and practice starts
    • Short sprint, usually 60-100m
    • Long sprint, usually 200-500m
    • 200m jog barefoot on grass (for my calves/feet)

F - general foam roll, prehab, back extensions

S/Su - home gym#2

Exactly the same as home gym#1, but with less UB (just banded stuff) and some jumps at a ceiling target (approx 10-15 SVJs, 10 DSVJs). Have only done this one once so far this month - prior to this it was just the same.

Once I get comfortable with this structure and stronger in the BSS/back ext (I'm not giving these 100% atm), I will move to a new phase with the weight vest. Hopefully some squatting once a week too. I've definitely lost some vertical power, SVJ and broad jumps down from historical averages.

A 60m standing start:
<a href="http://www.youtube.com/watch?v=6yYUhjYw3hE" target="_blank">http://www.youtube.com/watch?v=6yYUhjYw3hE</a>

77
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: February 12, 2019, 09:52:05 pm »
Starting 2019 heights (from four days ago):

SVJ: ~30
<a href="http://www.youtube.com/watch?v=VTbEcMwrtl0" target="_blank">http://www.youtube.com/watch?v=VTbEcMwrtl0</a>

DSVJ: ~31''
<a href="http://www.youtube.com/watch?v=YZ1iV9d2arw" target="_blank">http://www.youtube.com/watch?v=YZ1iV9d2arw</a>

This is a target of ~255cm, or 75cm/~30'' if I hit it. I'm scraping it with SVJ and clearing it by probably only an inch with DSVJ.

78
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 06, 2019, 07:02:20 pm »
Quote from: LBSS on February 05, 2019, 10:26:49 pm
https://deadspin.com/colorado-runner-kills-mountain-lion-with-his-bare-hands-1832365312

running in the woods, attacked by mountain lion, choked it out. that is raw.

That is crazy. It would have been an interesting log entry:

Run 5km
Choke out mountain lion
Run 5km
Cooldown/Stretch

79
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 05, 2019, 12:37:17 am »
Quote from: seifullaah73 on February 04, 2019, 04:38:25 pm
... the pain will be almost completely gone tomorrow ready to do the box squats, which will make the pain come back up again after the workout and last for a few days again and repeat, but I don't know what that means about the state of my back.

It's obviously hard to know exactly how much pain/discomfort you're feeling and whether it's above normal expectations from this type of  training, but it might mean your back cannot handle box squats right now. You could be playing with fire by continuing to go back to them and repeating this cycle. Ideally you'd want to see the discomfort fall as you get more sessions in, but if it's always bad, it probably means you should back off for awhile.

If you can, go to a good PT and get some treatment on your back. It might just be really knotted up. Or you can lie on your back, get your legs up on a couch, and get a hard ball (hockey ball or similar) into your lower spinal erectors, gluteus medius, and midback spinal erectors. See how that feels after doing it for 10-15mins a day. Then I'd just lay off box squats for awhile, but still do your other exercises that don't induce the pain.

Also, I would consider box squats to be a late-season peaking exercise and not something you're using as a main lift throughout the year. I think the best course of action for your lower body compound power lift (be it DLs, pulls/cleans, or squat) is start with a high volume of full RoM reps, low-ish weight (still ~60-70% 1RM, 5-10 reps) for most of your training block, then progressively reduce the reps, raise the weight, and finally perform the supramax versions like box or quarter squats, block DL, or hang power cleans etc., so you're moving a very high load as fast as possible. These last ones should only be over a relatively brief window in your training plan - because the aim is mostly to get stronger and more powerful at these exercises without getting hurt, which prevents you from doing your sport-specific training (sprinting for you).

Quote from: seifullaah73 on February 04, 2019, 04:38:25 pm
In regards to my hamstring flexibility, I can lay on my back and lift both legs individually 90 degrees and I stretch it grabbing my trouser sleeves and pull it close to me. So I think my hamstring flexibility is good.

I used to do single leg Romanian dead lifts using dumbbells in both hands, but I stopped because it was hurting my back. But then again I was doing it while balancing on one leg, I didn't know I could put the non working leg on the floor at the back.

Flexibility sounds fine, don't go crazy trying to stretch yourself out to the level of a contortionist. SLDLs are great and they could help a lot, especially switching the load halfway through as I described somewhere. It might address some imbalances you've got in terms of hip/glute/hamstring muscles. But definitely don't rest your rear leg on the floor though - you want to have the balance aspect.

Quote from: seifullaah73 on February 04, 2019, 04:38:25 pm
In regards to tempo sprints, can you give me an example. Do you want me to do them every time I go to the gym.

Are you still being coached? Ask your coach if so. A good example might be [100 sprint - 100 slow jog - 100 sprint - 100 slow jog - 100 sprint - 200 slow jog - 200 sprint]^n, all at a pace where you're up sprinting on the ball of your foot, but not much faster (60-70% speed or so).

Quote from: seifullaah73 on February 04, 2019, 04:38:25 pm
I may also incorporate long walks when I get the opportunity.

Thanks

Do that when you're retired and save your energy  :). Joking - any active low-impact stuff on off days is good.

80
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 03, 2019, 09:39:54 pm »
Quote from: seifullaah73 on February 03, 2019, 09:34:28 am
Workout
   Kettlebell swings 2 x 10 - painful for lower back so would stop midway
 
   ME Ankle hops w/ minimal ground contact 3 x 10
   
   Tuck Jumps /w minimal ground contact 3 x 10
      - painful for lower back

   Broad Jumps 2 x 5 jumps
      - jumped as far but not max effort to avoid triggering by back pain
      - average of 2.23m

   Seated box jumps
      - 3 x 7 @35 inches

   Planks x 1 min

Cool down
   stretches
   walk back
   standing vertical jump - couldn't do it as my lower back pain prevented me

Comment
It was a bad session because I couldn't run but an alright plyometric session. Back pain is feeling better from Thursday.

Mate, it doesn't sound like your back pain is progressing very well at all if you're having trouble with those exercises. How's your hamstring strength/flexibility? I'm banging on about it, but bad back pain will end you if you let it get really bad.

Also, my experience with box squats is that they are very heavy on your lower back. You are doing a ton of weight, and I remember too that you could really ramp them up compared to full squats, but that might not be the best thing for you right know. I'm probably too conservative, but I'd be dropping them for a few weeks. I don't know about whether just doing the exercise with a light weight and building up, as you've done, is the always the best way to physically prepare yourself for heavier reps. Your leg strength at lower levels might be fine to mask any weakness in other parts, and those weak parts might not get strengthened sufficiently. Something KB goblet squatting might be better to keep your torso fully straight and engaged. Progress on that and build in box squats from scratch. And I recommend SL DB deadlifts alternating the side you hold the weight, as well as all the rotational core stuff as always.

One other thing you could be doing (and you should be anyway) is some easy tempo sprinting. I always found that low back pain/discomfort would be ameliorated when doing a good volume of actual sprinting - maybe because it's recruiting your hamstrings and glutes in a different way. YMMV.

81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2019, 09:15:41 pm »
Quote from: LBSS on February 02, 2019, 07:53:30 am
- run/walk 1.95km
shin thing flared up immediately after i started running and did not go away as i warmed up, decided to go easy on it. balls. it's swollen, icing it now. no idea what happened.

- superset x 2
- pull up x 7
- BSS x 12

- stretch

 :uhhhfacepalm:

Is it in the right area for shin splints? Lots of toe raises clears up shin splints like nothing else. I've never seen one single exercise fix an issue so completely as toe raises for shin pain.

I noticed you had a stiff neck a few days ago, and then got hit with the headache yesterday. That's how mine often presented themselves. Since I've been forcing myself to do more neck mobility stuff, they haven't been nearly as frequent. They are absolutely brutal when they strike, so I can sympathise.

82
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 31, 2019, 08:55:30 pm »
Quote from: Coges on January 31, 2019, 05:40:10 pm
OP updated as it's the 1st of Feb here. I'm going to test properly next week to get a full baseline.

Might be worth some others doing the same :ninja:

Incoming!  :ibjumping:

(Although mine won't be a 'baseline' as such...been training for a bit prior to this.)

83
Progress Journals & Experimental Routines / Re: acole14's journal
« on: January 23, 2019, 08:25:51 pm »
Quote from: adarqui on January 23, 2019, 03:14:37 pm
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

Yep 100%. That's why I was so glad to find out about it. I went from barely being able to run at enough comps (a few years ago in the amatuer athletic program here) to being able to run a 100m every week :huh:

84
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 23, 2019, 05:53:42 am »
Quote from: seifullaah73 on January 23, 2019, 04:55:52 am
Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

Oh, a counter-movement jump doesn't have any rest phase. You're confusing the squat jump (lower-pause-jump) with the counter-movement jump (an SVJ, but sometimes done with no arm swing). Either way, most coaches/sources I've read would only prescribe ~20-30% max for jump squats. The movement still has to be fast. It might be why your back is sore!

Quote from: seifullaah73 on January 23, 2019, 04:55:52 am
In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

Strengthening is the key. Strong, conditioned muscles that can comfortably handle the tension exerted on them don't get injured. This discussion is probably worthy of a post by itself, but stretching probably does very little to alleviate a new pain. Make sure you're doing some isometric holds, rotational core stuff as well as stretching it in your warmup. Back extensions are good, so keep them up. My warmups go for 20+mins nowadays - about 1min of that is stretching!

85
Progress Journals & Experimental Routines / Re: acole14's journal
« on: January 22, 2019, 11:40:10 pm »
I didn't really end up training or testing my vertical any more up to the end of last year. I got annoyingly busy with work - definitely could not fit in going to the courts beforehand, or much of anything.

I had a bit more of a chat with some of the coaches down at the athletics track near my house. I got absolutely nowhere with the council to try and have it unlocked - huge waste of time. But, I eventually sweet-talked my way into paying a small fee to be able to use the track (and gym) there any time Mon - Thurs. Weekend access would be sweet but I might need to invest a bit more time there to ask about that.

The other interesting thing, unbeknownst to me, is that each Thurs at 7PM, year-round, the club run a competition, with a sprint (60-100m) and long sprint (200-400m) each week, for just $1 entry. Had I known that, I would have been down there each week, but the old fellas who run this place aren't particularly web-savvy, and their website is completely unhelpful. Anyway, near the end of last year and this year, I've gone down for a run, because I can also get a lot of jumps in at the long jump pit. I still have pretty decent speed thanks to staying fit and also from power-training: ran a 11.95ht 100m and a 7.7ht 60m over the last few months. I nearly strained my calf trying to run a 300m, so I have lost some endurance in that regard, but that's not surprising.

I cancelled my gym membership, because I can squat at the gym at the track 1x/week, and that's all I was really using the gym for. It's an ancient gym, but it has everything you'd need. Otherwise, I can do banded goblet squats at home with weight plates for assistance work, and get lots of jumps in 2x/week at the track.

I like the vert comp idea that Coges came up with (as I was doing that for the last year and it's good motivation), so my plan is to basically keep doing what I was doing, but with a bit more sprinting (just a bit, not enough to get distracted - although I would like to keep sprinting as something I could do as I get older). I want to get my running VJs up again to have a few shots at dunking at the courts when I get the chance. I might really get my act together and draw out a yearly plan with phases, as I like to do, but so much of it is contingent on bloody work. I don't want to get to the weekend warrior level, but I can definitely see how it happens. Work will consume your existence if you don't make a big effort to keep up other activities (it's happened to most of my friends now).

86
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 22, 2019, 11:03:58 pm »
I would really watch the back pain on the squats there bud. Just because it warms up during the reps, doesn't mean there's not something going on. It may not fix itself by continuing to put more weight on the bar. Here's two good videos (1, 2) about some other exercises you could be doing to strengthen the lower back outside of squatting. Doing squat jumps with >50% BW is also way too much. I don't even think KF did that much when he was doing them.

Also, just the semi-regular reminder that you're not doing any sprints over 50m for many months now. Of course, I'm not sure what your plans are in terms of athletics - specifically, if you're just doing gym stuff now and not planning on running 100m.

87
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 22, 2019, 09:24:50 pm »
Quote from: scoobychau on January 21, 2019, 04:51:36 am
MEAN WHILE, I joined a Virtual Race... which require me to run 10 x 10km from Jan 20 to Feb 28.
with Chinese New year  holiday being within this time slot... it will be a real challenge.   Lets do this for the sick of weight control.

I have to question why you'd want to do this if you are serious about restarting your jump training now. You will lean out just doing 45min squat sessions 2-3x/week and eating right.

88
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 15, 2019, 12:26:59 am »
I'm keen, I just completely fell off the rails leading up to Christmas/NYs. Need a bit of competition to get me going again!

89
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 05, 2019, 08:52:19 pm »
Glad your back is feeling better mate! It's great that it's in an area that can heal well and you can be back to 100%.

Quote from: vag on January 03, 2019, 05:23:07 am
LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!

Firstly, lots of GHRs/back extensions, if they're OK to do. Secondly, SL box squats for 6-8 reps per set is very challenging. If you're not planning to build up to a big squat for awhile, this could be good maintenance. BSS@BW could be good too, not much back flexion.

Quote from: vag on January 03, 2019, 05:23:07 am
Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!

I watched this video the other day and it gave me some great ideas for calisthenics-style core exercises. My top exercise recommendations would be: hanging and lying leg raises, pallof press, side twists with band, and supine window washers (legs straight or bent). Having the ability to exert and withstand rotational force equally well in both directions seems to be one of the best training goals to help with back issues.

90
400m Sprinting or Shorter / Re: Old Sprinters
« on: January 01, 2019, 06:48:32 am »
Quote from: adarqui on December 31, 2018, 10:48:38 pm
let's start it off at 11.73 for 100m @ 90 years old..

seriously folks, there's no "excuses", this proves it. heh.

unreal.



I think that was a 60m. Still awesome though.
A 90yo running 11.73 for 100m would be one of the most ridiculous things ever to happen.

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