Adarq.org

Date: 08/07/2018
Soreness: hamstring, glutes, hips
Temperature: 28-29 degrees
BW: 141 lbs

Condition: Another scorching hot day, ran in my vest this time, never ran in my vest before, but felt I had to. It was a good workout session to get rid of some rusts. After over a month of no running not only do you get rusty but you also forget the technical cues in running even though it's in your head. But today's session better acceleration with keeping my head low.

Warm up
    30 min walk
    ankle and calf dynamic warm up
    front and back straight leg kicks for hamstring and hip stretching
    high hip holds
    quad stretches
    bw reverse lunges
    good mornings with empty barbell

Track Warm up
    reverse calf raises
    A walk x 2, skip x 2, run x 2
    alternating high knee drills
    fast high knee drills

Workout
    Sprint starts 10m x 3
    Push Up sprint starts 10m x 2
    50m sprints x 5
    seated sprint arm swings 6kg dumbbells in each hand x 20 x 2
    incline sit ups x 10
    alternating superman 5 sec x 10, 20 alternating arms with no holds
    back extension using bench at incline x 20, 20 @holding empty barbell

Cool down
    stretches
    30min walk back

Comment
It was a good session, a little windy while baking hot, no shade in sight. first 3 sprints I did coming up too early and then realized this it and corrected it in the last 2 runs where I kept my head low and felt I accelerated further and quicker. the sprint starts were ok, still a little bumpy but hopefully after some constant practices it will be smoother I think it's just the fact of accelerating quick in 10m, which is not a lot of distance but main thing is practicing my sprint start and not my acceleration. Did some back strength work today as I had 2hrs session and finished the running session in 1hr 15min.

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

Quote from: LBSS on July 09, 2018, 12:52:45 am

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

i personally never liked db swings, i preferred plate swings. definitely helped with my shoulder power during jump/dunk life.

no idea if what you're doing helps or not, i imagine it can. i also imagine it's used by lots of sprinters, just seems logical to do, and seems like something random beast sprinters would conceive on their own hah.

Date: 12/07/2018
Soreness: quads deep tissue pain pulls on my knee.
BW: 10st 01lbs

Condition: Hot day, ladies session at 1:15pm so I had to leave. Started at 11:20am and had to finish.

Warm up
    walk 5 min
    same mobility and overall lower body stretch and activation drills

Workout
    Jump Squats
      - 3 x 5 @30kg

    Squats /w pause at parallel
      - 1 x 5 @50kg

    Reverse Lunges (step back and descend and then step forward and ascend)
      - 1 x 5 each leg @bw
      - 1 x 4 each leg @20kg dumbbells in each hand
      - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlift
      - 1 x 5 @bw
      - 1 x 4 @12.5kg dumbbells in each hand
      - 3 x 7 each leg @25kg dumbbells

    Shoulder workout
      - dumbbell squeeze and lift diagonally up w/ 12.5kg dumbbell 2 x 20
      - dumbbell back rows (pulling trousers up action) 2 x 10 @12.5kg
      - dumbbell shoulder press in front 6kg 2 x 10
      : accidentally picked up 6kg and 9kg dumbbells as they were placed in the same rack so mistook it, then realized the size after so switched hands and 9kg in other hand and 6kg in other and did 10 reps again.

    Back extension 45 degrees
      - 1 x 20
      : Wasn't allowed to do second set as it was 1:15pm and gym had to be cleared to allow woman session.

Cool down
    walk back in pain in quads deep inside
    quad stretch

Comment
It was hot inside the gym, the jump squats were fine although there were moments of when jumping up I would start jump to the side. the single leg romanian deadlift were difficult for some reason, not the weight but the form and the balance always standing up with legs crossed due to balance issue. Reverse lunges was done comfortably and some times balance issues but after last set deep quad pains. Did some nice shoulder workout to target all the delt heads.
But only did 1 back extension of 20 which kills my hamstring and glutes.

Kamworor just posted this, seems slightly relevant hah.

?taken-by=geoffreykamworor

lol. That's like a mix between zumba and dumbbell arm swing movement.

Date: 17/07/2018
Soreness: back a little, hips
BW: 62.8kg (63.8kg with shoes)

Condition: It was a nice day, had plenty of time to workout, which lasted about 2.5 - 3hrs, which included experimenting with different squat variations where I don't have stress on my back with the heavy back squat.

Warm up
    walk to gym
    dynamic/mobility warm up
    quad/hamstring stretch
    hip holds
    back extensions x 10

Workout
    Counter Movement Jumps
      - 1 x 5 @40kg
      - 1 x 5 @30kg
      - 1 x 5 @20kg

    Squat variation experimentations
      - normal back squats as a reference at 60kg : upright too hard to lift
      - dumbbell at side squats 30kg dumbbells each hand : upright difficult and slight pain in back until I lean forward then easy to go up
      - front squats : it was ok on light weights, but heavy weights not trained to it so was difficult but not much back pain that I remember
      - zercher squats : slight pain but weight not that difficult to get up, upright.
      - hip belt landmine squats : new territory so difficult at 60kg
      - goblet squats : easy but dumbbells limited in weight.
      - So I will probably switch to front squats for now until I can get my back stronger

    Reverse Lunges
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @20kg
      - 3 x 7 each leg @40kg dumbbells in each hand

    Single leg romanian deadlifts : hurts my back when I use heavy dumbbells and going down so might have to switch to RDLs
      - 1 x 5 each leg @bw
      - 1 x 5 each leg @17.5kg dumbbells in each hand
      - 3 x 5,5, 1 each leg @30kg dumbbells in each hand

    Calf raises w/ barbells : slight pain on low back holding heavy weight on shoulders, maybe because it's been a while or because back is weak link but managed.
      - 1 x 5 @60kg
      - 2 x 15 @100kg

    Shoulder workout
      - in front shoulder press for front delt work 2 x 20 @8kg dumbbells in each hand
      - dumbbell shoulder press 2 x 20 @8kg dumbbells in each hand
      - side elbow raises for rear delts 2 x 20 @15kg
      - lying on inclined bench face towards bench slow swim action 2 x 10 @2kg dumbbell in each hand
      - sprint arm swings 2 x 20 @5kg dumbbells in each hand

    Back extensions 2 x 20 @45 degrees
    alternating superman 1 set of 5 sec holds for 10 reps each arm
    superman hold for 30 seconds arm, chest and legs off the ground.

Cool down
    stretches
    walk back

Comment
It was an ok session, might switch to front squats as an alternative to back squats until my back gets stronger. I don't think belt will help as I don't have a problem of rounding my back especially when I did the alternatives there was always slight back pain even though I was upright when looking at a mirror from side. Will see how it goes.

Date: 21/07/2018
Soreness: quads, back a little
BW: 63.5kg

Condition: It was very warm. No access to car so had to bus it to town then 30 min walk to gym.

Warm up
    ankle mobility
    calf mobility drill
    quad stretch walks
    leg kicks front and back for hamstring stretch and hips
    hip holds x 20 sec each leg

Track Warm up
    a walk, a skip and a run 2 x 20m
    alternating high knee drills
    fast high knee drill

Workout
    10m Sprint Starts x 3
    Push up sprint starts 10m x 2 (chest on ground pose, top of push up pose with normal lead leg in front and then push off)

    50m sprints x 4

    back extension 45 degree holds /w 5kg plate near head x 2 x 1 min

Cool down
    stretches
    30 min walk back

Comment
It was a good session the sprint starts are coming on nicely, form feels good and when I started the 50m sprints, the legs became fatigued quite quick and felt a little thick so I was coming up from the lean behind 20m line as I couldn't accelerate to top speed I normally am capable of doing due to leg being slightly fatigue and then it just builds up, was planning to do 3 runs but the third run I stumbled very slightly and thought let me do one more as well as having 15 mins left before gym closes.