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Man oh man, what a great start to the t20 world cup. I was just watching the India vs Pakistan match today, as those are "el-classico" style of matches, rivalry that boost the viewership and ratings.

But in this match India were down with a 75% chance of losing, needed 16 points from 6 balls towards the end and somehow Pakistan crack under pressure and India just takes it home for the win.

A legendary match indeed.

https://www.t20worldcup.com/video/2869705

Paused squat, iso Seated calf raises and power cleans. Got some tips by some trainer there on my power cleans.

Next week is Deload session, drop squat weight by 20kg.

Man belgium is expensive, 40 euros for 1 session on the good running track so I will stick to the free track, which had a bump on one of the lanes. But it's rubber track after further inspection.

Date: 21/09/2022
Soreness: Strained my groin Sunday but it was light as squats felt OK with them.

Condition: I'm in Belgium now and using hotel gym which was packed but got from equipment to equipment. They had seated calf machine, hyper machine, squat rack and strange cardio machine which mimics front side mechanics of drive phase in sprinting, which was cool but not going to get much power and quickness but strength and endurance.

Warm up
   Seated pedalling machine
   General mobility and activation stretches

Workout
   Paused squats
      - 1 x 3 secs @20kg
      - 1 x 2 x 3 secs @40kg
      - 1 x 3 x 3 secs @50kg
      - 1 x 3 x 3 secs @60kg
      - 1 x 3 x 3 secs @70kg
      - 1 x 2 x 3 secs @75kg

   Seated calf raises single leg and double leg
      - tried different weights and on its own is 11kg which when adding 10kg total my legs cramped on single leg calf raises so did 2 legs and 20kg.
      - 3 x 5 x 3 secs hold on top @33kg

   Single leg hyperextension with slight pause on top holding weight free hanging
      - 1 x 3 each leg @ bw
      - 1 x 3 each leg @15kg plates
      - 3 x 5 each leg @42.5kg dumbbell

   Ab crunch machine like the cable reverse crunches but you sit  and hold a handle above and pull that down contracting your abs.

Cool down
   Stretch

Comment
Big but crowded gym and it has cool equipments but no deadlift or Olympic platform. But there is a running track near by free. So my trip is sorted. Now need to maintain diet especially since I am cooking and miss out tea and lunch just breakfast, snack and dinner. Snack sometimes missed. First couple days so have to adjust and buy grocery.
     

It seems like your hips are pretty high at the start, so you can't drive your legs as well

I think because I'm hamstring dominant I lift my hips high.
I also am landing flat footed too, weak ankle stiffness.

But I am getting times of 1.85s 10m. But standing start is around 1.77s.

Maybe I'm still trying to come out too low to project myself. I will try a lower hip at the start and see what happens.

Going to Belgium next week so will see what opportunities present themselves.

Date: 11/09/2022
Soreness: quads, hips a little left side
BW: 70.1kg

Condition: Slightly wet so could do warm up with flats and then when doing max effort sleds and sprints I used spike. going to focus on power for first couple of months before switching to med 30m sled sprints

Warm up
   stationary bike warm up
   dynamic followed by static stretches for mobility and activation
   
Track:
   arm stretch walks
   calf, heel and heel toe walks back and forth 10m except for last one, which is just forward
   a walks, a skips, a march, switch skips, 3 switch skips, b skip, dribbles, quick knee step overs mid relaxed runs, etc.
   acceleration bounds
   slow sprint start 3 point stance, walk out to a gradual skip
   
Workout
   2 point stance cone drill sprints
      - I place a cone 3 steps heel to toe for first step, then sprint out to see if I can reach and then next cone 4 steps, and repeat till I reach 7th step which is a little over 10m, obv I can't reach it but I try and get as close as possible with reaching
   3 point start cone drills, then I placed fixed cones for those positions and then practiced, not as good as the 2 point stance, but with relaxed bounds I can achieve near it but it's slower than a full on sprint.

   heavy sled pulls - since it is heavy and aim is power, my focus was just pushing.
      - 3 x 10m pulls @50kg + sled

   I contrasted this with unloaded sprints a minute after for 1 to 2 reps, trying to hard to avoid trying again if it didn't feel good

   This session lasted for 2 and a half hours, first hour and a half was the sprint technique and cone drills. I video recorded this session just to see how close I am to the cones.

Cool down
   stretch 

Date: 06/09/2022
Soreness: none but legs feeling fatigued today

BW: 69.8kg iirc

Condition: It had rained previously but had stopped a while, until as I started warming up for track it rained and then into a full on shower. So waited for it to stop and then I got to run in spikes, trying out different things.

Warm up
   stationary bike
   stretches for activation and mobility
   sprint warm up
   sprint start practices - I know how to have an aggressive start, need to practice to get quick first step but also the aggressive start only lasts a few step before I start to slow if I try continue aggression, so i'm thinking aggressive start for 2 to 3 steps and then transition to a normal acceleration so it's smooth transition instead of slowing down and then speeding up again.

Workout
   1 x 20 seated single leg raises with kettlebell attached to feet at 4kg

   Paused full squats
      - 1 x 1 x 3 seconds @20kg bar
      - 3 x 3 x 3 - 5 second holds @60kg

   contrasted with single leg jumps on to bench x 3 each leg

   overcoming isometric single leg calf raise against pin on edge of plate
      - 3 x 7 second holds @60kg bar

   single leg hip thrusts with barbell
      - 3 x 5 each leg @40kg

   overhead shoulder press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch
   

   

Quads super sore after warm up and sprint starts then sled drags which may be the reason why unloaded sprints after didn't feel fast.

Date: 25/08/2022
Soreness: knees sore only when squatting but quads feel fatigued.

BW: 70.1kg - back to over 70kg again.

Condition: wet conditions due to rain

Warm up
   running on treadmill 9km/h for couple mins
   activation and mobility stretches
   sprint warm ups

Workout
   practice sprint starts by aiming to keep feet low for as long as possible before lifting it up. tricky so started from walking 2 point stance, which felt right.

   overcoming isometric barbell lunge from bottom position with elevated front leg and pushing against immovable object with knee at 90 degrees.
      - 3 x 7 seconds @20kg barbell on to pin

   contrasted with eccentric bw lunge jumps from bottom position up on to a box
      - 3 x 5 each leg @bw

   contrasted with single leg box jumps
      - 3 x 3 each leg

   power snatch - basically an explosive deadlift jumps and guiding barbell up as high as possible
      - 1 x 3 @20kg
      - 1 x 5 @40kg
      - 3 x 3 @70kg - bar gets chest high

   dumbbell shoulder work x 20 for different variations

Cool down
   stretch