Adarq.org

Date: 28/01/2020
Soreness: quads a little sore and hamstring

Condition: Man it was soo cold outside. Got to the gym at 5:30pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting single leg hamstring stretch
   quad stretch
   single and double leg glute bridges
   high knee holds
   back stretch

Track warm up
   a walk x 10m
   a skip x 20m
   a run x 20m
   b skip x 20m
   some other random drills
   Note: - it was slippery a little for leaning drills
   
Track workout
   3 x acceleration bounds
   3 x toe drags - slippery
   drive backs - FAIL - hard to do that on a slow bound

Gym workout
   ankle hops
      - 1 x 10 @8kg dumbbell each hand
      - 2 x 15 @15kg dumbbells in each hand

   hex bar jumps
      - 1 x 5 @empty bar 30kg
      - 2 x 5 @70kg

   Full depth front squats - with the bounce at the bottom
      - 1 x 5 @40kg
      - 3 x 3 @60kg

   Single leg calf raises on leg press
      - 3 x 10 @110kg - 20,20,50 - double leg straight after

   slow eccentric single leg press /w double leg concentric
      - 3 x 5 each leg @25kg

   sprint arm swings
      - 1 x 5 @5kg dumbbells in each hand
      - 2 x 10 @12.5kg dumbbells in each hand

   hanging leg raises
      - 2 x 8 @bw - 90 degrees raised

   kneeling crunches on cable slow
      - 2 x 10 @50kg

Cool down
   stretch
   walk back

Comment
It was an alright session. was overloaded with so many drills that I have to reduce it. doing step ups with drive backs is more effective then trying it on the track with slow drive, it is just confusing unless you use sleds. can't do that at home as steps are wooden and weak to power down on them lol. Toe drags just feels awkward. need to think of a good drill for low heel recovery or just stick with these. The gym was good especially the front squat at 60kg, felt good. eccentric hamstring are useful for sprinting but also heavy kettle bells and hip thrusts to chose from.

Date: 01/02/2020
Soreness: none that I can remember

Condition: It was a little windy but not too bad. Aim was to do work on the sprint start technique second step. I need to work on driving my legs back and down before it touches the ground to generate more power instead of waiting till my legs are almost hitting the ground and flexing my knee and hit the ground and push forward like a bound. I did 1st step last week, this week will be second step with focus on driving back on first and second step. Most of my time was on the track doing drills.

Warm up
   ankle mobility
   calf stretch walks
   ankle hops
   hamstring stretch single leg using both posterior and anterior tilt
   quad stretch walks and static stretch
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch
   box squats 30" bw and then holding 5kg dumbbells in each hand near chest x 3

Track warm up/workout
   A walk x 10m x 2
   B skip x 20m x 2
   A run x 30m x 2
   alternating high knee drills x 2 each leg x 30m x 1
   ankle dribbles x 2 x 30m going from small to high to runs - need time to adjust to the technique as it's a little mechanical and awkward
   straight leg with slight knee bend bounds x 10m

   some big step step ups x 2 x 5 steps

   hurdle pushes x 3 x 2 (maintain lean while extending to triple extension, low heel recovery without dragging, drive backs (which was unnecessary as it's hard to push back before hitting the ground to go forward and am already driving back with normal weight pushing)

   sprint starts - wore my spikes as slippery
      - 0 steps - I explode out as far as I can without flexing my knees till I reach furthest distance in the air then flex my knee and land
      - 1 step - same as above but once I reach as far as possible without flexing my knees I drive my leading leg back and down to the ground to push me forward
      - 2 steps x 3-4 - same as above but after the push from the first drive i drive second step leg knee forward and same as above till I reach far driving leg back and down and push myself forward
      - 3 steps - will do next saturday and get it recorded to see how it looks and if I my legs is travelling too far back to make contact with the ground

Gym work
   don't remember clear as I only had 30 mins, so did some bent over dumbbell flys, hanging leg raises, adductor work, step ups but starting with the leg above the box, push the leg down and jump up. I had another plan on doing a normal step up jump and as I am in the air switch the leg and the knee that has driven up I want to drive it down before my back leg touches the floor, but it was messy didn't work and probably not good for me.

Cool down
   stretch
   walk back

Comment
It was a good feeling to be able to get that awareness of driving the legs back during the sprint starts. Just need to do it for 3 steps then transfer to a smooth flow to accelerating/running at a lean till I i am upright.

Date: 06/02/2020
Soreness: some bits here and there

Condition: Cold as heck. Had 1hr 45 mins and spent 1hr 30mins of it doing technical speed work lol. A lot of drills, technique work and some spike practice work and then doing some effective gym work for 15 - 20 min lol involving front squats for 1 set, shoulder work for 1 set and then core work for 1 set. Then left the gym.

Will record on saturday just to see how my form is with my technique training.

Date: 08/02/2020
Soreness: none that much, quads a little

Condition: It was a little cold with some warm moments. Got to the gym at 11:30 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   calf walks
   calf hops
   hamstring stretch
   quad stretch
   single and double leg glute bridge on bench
   high knee holds without weight
   back stretch
   arm sprint swings single reps with 5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   Low to high dribbles to run x 30m
   A Run relaxed x 30m
   Alternating high knee x 2 each leg x 20m
   straight leg bounds x 20m x 2
   Acceleration bounds

Track workout
   High step drives - comfortable and relaxed
   High step drives with leg drive backs before it contacts stairs to propel me forward x 2 x 5 high steps
   Hurdle pushes - low heel, lean and high knee drives x 3 x 10m
   Sprint starts
      - push out of the blocks aiming for distance
      - 2 x push out and drive back on first step
      - 2 x push out and 2 steps drive back
      - 2 x push out and 3 steps drive back and jog

Gym workout
   Box squats sit back as far as I can
      - 1 x 5 @50kg

   Kettlebell swings using cable
      - 1 x 8 @60kg

   Kneeling crunches
      - 1 x 20 @60kg

   Hanging leg raises
      - 1 x 12 @bw

Cool down
   stretch
   walk back

Comment
It was an ok session. the runs were ok. Aim was just focus on driving leg backs and then after I can think of leaning and low heel recovery then increase speed and power of drive backs and not the jumping out of the blocks.

Date: 11/02/2020
Soreness: little shin pains and quad sore a little

Condition: It was very cold outside. Got to the gym at 5:35pm and after warm up session got to the track at 5:45pm. So had just over an hour. 1hr 15min on the track and 15 minutes in the gym. But based on how the track session went, completely worth it.

Warm up
   ankle mobility
   calf stretch
   single leg hamstring stretch - standing and sitting
   quad stretch lunge position - heel to butt
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 30m
   low ankle dribbles - slow and fast
   knee dribbles - slow and fast
   alternating high knee drill x 2 each leg x 30m
   straight leg bounds
 
Track workout
    2 x 2 x 20m acceleration bounds - focus on high knee then focus on piston like knee drive rather than cycle x 20m - turns to high knee large stride runs

   Hurdle pushes
      - 2 x slow lean and low heel with knee drive
      - 2 x fast drives with same as above technique

   high step single leg jumps - difficult and awkward but will abandon this as it is concrete but also will change to steep hill single leg bounds no limits and room for progress and safer on the joints.
      - 2 x 2 x 5 steps

   Steep hill single leg bounds
      - 1 x 10m each leg - single leg is weak especially when trying to do high knee then drive down and push forward/up and repeat.

   Sprint starts
      - jump out starts x 2
      - jump out chin tucked followed by single step drive back x 2
      - 2 x 3 x 3 steps - the first step drive was good but the others were automatic that I couldn't focus on the other knee driving up it was too fast I could only sense the drive back of the leg. this made me frustrated thinking i'm not consciously thinking of driving back each leg after driving the knee. speed was medium and controlled but the last run I did it was AWESOME, actually felt the drive/push and the smooth transition, felt just like the way I see sprinters push out when driving smooth and fast.     

Gym Workout
   Front Squats
      - 1 x 3 @20kg
      - 1 x 3 @50kg
      - 2 x 5 @90kg - was comfortably easy can't say the same for my wrist.

Cool down
   stretch
   walk back

Comment
it was a good session. the run to practice the drive backs were good especially when I slow it down the second and third step were too fast to control the knee drive but the run felt good, could feel the pushing and driving. Front squats were good.

Another cue I need to use is popping the thigh forward, driving the knee forward as pushing back only works to some extent but knee is neglected so optimal is thinking of both like fast switching A skip drills.

Knee drive and push back at the same time.  More practice required.

Father not doing well, so will have to take care of him along with my family.