Adarq.org

Wanted to record my sprint and as always not really happy.

First 2 runs one after other I just ran out with emphasis on driving knees forward and low heel of next leg, which was done correctly, which is good, but I didn't drive my knees further, it was soo bad that my front lead leg when driving out the blocks made contact while my back foot hasn't moved from its position but it's on toes.

Quick warm up as family commitment during weekends to do as work during weekdays. Couldn't find chalk so used sticks in ground as markers and because of camera angle you cant really tell when I reached the marker distance.

But I tried on second attempt after rest to make the first few strides long and longer ground contact times, getting shorter, but what happened was first step was not long same, knees not coming up high enough but second step knee was high and third and was driving down but first step is always short.

might have to utilize speed bands and just drive long.

also need to try and increase stride frequency as ground contact time of first step compared to step 2 was slower as required but ground contact time of 2, 3 and 4 all the same time. So need to develop a rhythm.

so all in all, need more improvement.

Same workout yesterday

Warm up
Stretches for mobility and activation

Workout
Seated jumps holding 10kg bag of flour
   3 x 5 followed by unweighted jumps

Resisted band step ups with knee high and driving foot down to box and jumping up
   2 x 5 green thick band

Kneeling hip swing jumps
   3 x 5 with last set red band resistance

Sprint starts aim of driving knee powerfully forward and toe drag to second powerful knee drive
   3 x 5 last set from 4 point while first 2 in 2 point start

Isometric resistance band leg curls, curl as much as for 10 seconds
   3 x 10 seconds each leg

Green band overhead press
   1 x 8

Ab wheel roll outs
   1 x 10

Reverse wood chopper
   1 x 8 - 10 each side

Cool down
   Stretch
   Rest

Came upon an interesting test, which measures the RSI, which is the leg stiffness and each leg is about the same with the non dominant leg being less powerful and therefore spending less than in the air than my right leg, but double leg is quote good I think, around 2.333 average, maxed at 2.5

Some detail about this measurement and what it means.
https://www.scienceforsport.com/reactive-strength-index/

It was a fun session yesterday to experiment using resistance band to correct my sprint a bit, knowing what to consciously do. Helped improve the knee bend a bit.

Still finding the right time to get into the gym, going to be 1 day a week, then 1 day explosive and then 1 day speed.

Now I'm starting to doubt myself and go back to a cue I already tried but with different technique will it yield a different result. Come out fast and increase stride frequency while extending fully and toe drag at same time.

Date: 03/10/2021
Condition: slightly wet condition to run but missed saturday run as it was raining.

Warm up
   sprint drills
   brief lower body activation stretch

Workout
   sprint starts progress from 1 step to 3rd step
   2 x 20m sprints focussing on power
   3 x 20m sprints focussing on faster stride frequency from the beginning
   2 x 20m sprints focussing on mix of both

   Note: after analysis they all had around the same time using quick time with a difference of 1 frame probably. so will stick with powerful starts. also will start a sled program that i did before 10m and 30m to improve lean and stride amount from 8 to 7 for first 10m.

some weight room stuff
   kettlebell power snatch 3 x 5 @16kg kettlebell

   bench press 2 x 5 @40kg comfortable

Cool down
   stretch

Comment
I got a recording of my runs, which shows the different styles and they all appear the same but I had a different mental cue for them as mentioned above. Had spare time to do some power snatch and bench press.

Been a while since I posted a video progress, but still needs some work as 3rd and 4th feet driving down which hopefully can be corrected with sled pulls.
<a href="http://www.youtube.com/watch?v=-8Ia4I_uar0" target="_blank">http://www.youtube.com/watch?v=-8Ia4I_uar0</a>

Your first few steps still lack propulsion to my eye

Possibly just need more quad strength

Date: 12/10/2021
BW: 71kg
Soreness: Lower back where it meets the glutes a little sore and glutes were fired up

Warm up
   mobility and activation stretches

Workout
   Box Squats
      - 1 x 3 /w Jumps @20kg
      - 1 x 3 @60kg
      - 1 x 3 @120kg
      - 3 x 5 @170kg - surprisingly comfortable like 160kg

   Leg press single leg calf raise
      - 1 x 5 each leg @70kg
      - 3 x 10 each leg @110kg

   Single leg Romanian deadlift /w rear leg on the floor a bit back
      - 1 x 5 @40kg
      - 2 x 5 each leg @80kg - harder on right leg than left
      - 1 x 5 each leg @60kg - to make it easier on the grip too as I got a lot of calluses on the hand

   Shoulder press over head
      - 1 x 5 @40kg

   AB rollout with barbell
      - 1 x 10

Cool down
   stretch

Comment
Have 1hr and a bit in the gym so only do the basic movement workout for full body and was running late towards the end so did 1 set on the upper body and core work.

Looking back in my journal I managed to do 3 x 4,5,4 @180kg at 66kg bw, hopefully can break that record.
 

- 3 x 4,5,4 @180kg  2.68*BW