Adarq.org

belated welcome back man. where were you? got a new goal or still trying to get faster?

uh, holy shit.

Date: 01/09/2015
BW: 61.4kg
Soreness: shins a little

Warm up:
   A walk x 2
   A march x 2
   A run starting with small steps x 2
   straight leg runs

Workout
   4 x 34m alternate legs
       - 4.40
       - 4.47
       - 4.41 - stumbled at the beginning but maintained and ran and suprisingly ran 4.41, which makes me think that i could have run faster if I ran it better
       - 4.45

   ankle hops ME  2 x 8
   tuck jumps quick 2 x 8

  activation and mobility drills
  BSS 30kg dumbells 2 x 6
  single leg cable leg curls 10 reps@10kg, 6 reps @ 32kg
  cable hip flexion 1 x 10@ 20kg, 1 x 6 @36kg

Cool down
  stretches
  walk back

Comment
It was a nice day and a nice session, felt a bit rusty because of being away from for a while, but the sprinting were shocking even though there was a slight headwind, hopefully after a few more days I can get a good run, as todays run, some runs were awkward not to full potential but felt good nevertheless and the third run I stumbled when I started running, so had to compose and continue to run and suprisingly got 4.41, which shows that I can run faster than 4.4 seconds. The warm ups felt good but a little rusty as i felt my legs were weak to absorb impact but should get better after some several runs. The gym work was good, the labels on the cable machine are bit confusing as it says 18kg or so, but feels way heavier than that, so it is probably 36kg. The BSS felt good at 30kg dumbells it was nice controlled pace unlike last time struggling to get to 5, but I was able to get to 6 continuously, felt a bit dizzy nothing serious. did the cable lying leg curls and then finished with cable hip extension to increase the size and strength of my iliopsoas muscle.

Rating: 8/10

date: 03/09/2015
bw:61.4kg
soreness:quads

Did the regular warm ups and the following workouts.

8 x 34m sprints average 4.65 seconds  , compared to last workout session where i was getting an average of 4.43.
ME ankle hops 2 x 8
tuck jumps 2 x 8

BSS 2 x 2 @ 35kg dumbells
single leg RDL's 2 x 5 @ 35kg dumbells

----------------------------------------------------------------------------------

Today's workout, I had to wake up at 8.00am but woke at  10:30am, so missed the gym, so I did home gym.

stair runs x 5 or so
3 step skips x 5
4 step jumps x 6

pistol squats it was hard on my strong leg for some strange reason, then holding 20kg bucket doing pistol squats better because of balance issue being solved by holding bucket in front, but hard so hard to keep leg straight in front when coming up.

single leg hyperextension explosive 2 x 10 each leg

hip flexion 1 x 10 each leg using 15kg weight.

Cool down and stretches, left quads upper section sore.

A nice home session alterative.

at least you're doing more reps now. try doing some longer sprints as well.

I had a mild quad sprain from my sprinting so had to stop my workout after 4 sprints.
mostly pained when I would put weight on my feet with knee bent eve a little.

So resting it for saturday.

slight head wind
1.4.6
2.4.65
3.4.7
4.4.78

Around those times.

pc

Don't train through the quad sprain. You have nothing to win and very much to lose from that tactic. Recover it. Tons of foam rolling and stretching, plus some recovery work ( light leg extensions, BW half squats etc. ). But DONT SPRINT through it. I had a nice page with evaluation/rehab process that i followed when i had my own quad sprain (which i turned into a chronic one for being an asshole and training through it ), ill link it here if i find it.