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Today I will do strength test as its my mums birthday so my mum needs my bus pass so I will go do my 1200m tomorrow.

Good stuff. Keep it up and I'll comment once you've done everything.

Thanks, look forward to it.

Final Day - Didn't record it just got it timed, it was as bad as I imagined it it to be.

Warm ups
   A skip
   B skip
   Butt Kicks
   Lunge walks
   Light warm up

Dreaded 1200m
   I started the 1200m at a good pace and then thought I was not at a good pace, so increased my pace and maintained it nicely until the 400m stretch I was tired and was thinking 'oh man I started too fast' and I was slowing and was thinking stop and start again but I wouldn't let my body follow and I actually just continued running past the line, it was soo cold, I was already tired and I just started the second lap and I was thinking a lot of things, what if I stop and then rest continue running, they won't blame me, but I just would not let my body listen to my thinking, I approach 700m bend and I don't pay attention I am just running in a dead state trying to not let my body slow down just continue at that pace, then I am approaching the final lap and am struggling to find a way to keep going so I just blank everything out and just run, tired, dead and just dragging my body and my hands are becoming numb my mouth becoming numb, its freezing cold, I approach the 1000 straight and saying let me just get to the bend and then after once on the bend I am excited I am not going to give up and sprinted the final straight up to 1200m, after I was dead my entired legs was aching, glutes, calfs, quads, hamstring, feet my hands are numb, lips cold and numb but am soo happy that I just ran 1200 without stopping and at a constant pace, I don't know how but my body would not let up would just continue dragging the dead body but will not stop, it was very very hard, I had to rest for a long time and then after since my brother came as well I gave him a race after, was fast and beat him to 70m, did a stand start.

I just cannot say it enough, I was soo tired after the 400m I don't know how I dragged myself continuously the rest 2 laps, but happy I did.

Measurement:
 
  1st Lap: 1:24.96
  2nd Lap: 3:12.24
  Final Lap: 4:53:54

No, more, next time I will run it slower start pace, lower intensity.

OK so here are your results then:

Broad jump: ~2.4m

Highest touch: 9'2'' --> need your reach to calculate SVJ but it looked maybe around 20-22''

Thanks for the feedback. I will answer your questions in order you presented them.

My reach last time I calculated is 7' - which is 84, which would bring my SVJ to 26"

5 DL bounds: 11.5m

Flying 60m test:
20m - 2.97
50m - 5.90 --> is this meant to be a 6.90? Otherwise you're running a 2.93 30m split, followed by a 4.9 split...would make more sense to be a 3.93 and a 3.9
80m - 10.8

As for the second timing of the flying 60m as whether it is 5.93 or 6.93. I timed based on the video and it was 5.93, but would appreciate if you could time the run in the video and give your results and I will go with that.

180m: 25.72sec

1200m: 4:53.54

Pushups: 40 // Pullups: 12 // V-situps: 30

Firstly, well done for doing everything. Here's how I'd rate it all if I were a coach:

Thanks, I value your opinion as sa coach.

Power: average to low --> broad jump: average to good // SVJ: low // 5 DL bounds: low

Speed: average --> flying 30m @ ~3.9-4.0 is not elite pace (for example, I run ~3.2-3.3 for ~12sec 100m FAT), but you maintained an approximately even split for the two flying 30m segments, which is good.
Fitness: average --> 180m was slow, indicating a lack of speed endurance atm (no surprise as you haven't been running far enough to improve your lactic threshold), although conditions didn't sound too good. The 3 lap test wasn't too bad, good work getting under 5mins.

Strength: hard to measure exactly because we couldn't see your form, lighter guys can knock out a lot more bodyweight reps, but 40 pushups and 12 pullups sounds pretty fair. It seems like you have decent strength endurance.

If you were to go out and run a 100m FAT tomorrow, based on these results I'd estimate you'd run about ~13.3-13.4 sec. You definitely have improved your speed to potentially a 13.0 level, but I'd say your fitness in the last 40m would slow you down. Your 200m wouldn't be pretty, maybe around 28.0 Again, you'd need to improve both your top-end speed and fitness a lot if you wanted to run a fast 200m.

Moving forward, you have to ascertain if you can train at the track and gym regularly. Your hill sprint program won't get it done if you really want to improve from here because they won't train your biggest weaknesses directly. I can give you workouts to do but it's really if you have the facilities to do them in. Also, joining a group again would be HUGELY beneficial for you.

That is where the problem lies if I will be able to get to a track on a regular basis, this time it was just a one off thing to test myself. But I guess you would be correct in my timing.

I was hoping for some gym training as my sprint start was terrible as evident from the video.

If I was in Uni than joining a group was a possibility it was close by and I was part of an athletics group but now it really is not possible due to location and time.

Thanks for the feedback really appreciate it.

7' reach?!?! you don't look that short...

Lol, I am 5'9 but measured my reach to be 7' will retest.

EDIT: Just measured it standing sideways to the wall and it was 7'4 when I reach out high

So Acole was correct my vert is 22"

As for the second timing of the flying 60m as whether it is 5.93 or 6.93. I timed based on the video and it was 5.93, but would appreciate if you could time the run in the video and give your results and I will go with that.

Well you timed it very wrong haha. Man, for an engineer you really have serious problems measuring things. But you don't even need to time it to know it can't be right, a 5.93 50m from a three-point start would be world class.

That is where the problem lies if I will be able to get to a track on a regular basis, this time it was just a one off thing to test myself. But I guess you would be correct in my timing.

I was hoping for some gym training as my sprint start was terrible as evident from the video.

If I was in Uni than joining a group was a possibility it was close by and I was part of an athletics group but now it really is not possible due to location and time.

Thanks for the feedback really appreciate it.

Well, do your best, but know that if you really want to improve, the training has to become more complex. I think the advice T0ddday gave you in your sig has become outdated. It wasn't wrong at the time and you seem to have improved from then by following it, but IMO if you want to get to a competitive sprint level from here you need specific strength and speed training that you just can't do on a soccer pitch. But then again, you're never very clear on whether you actually WANT to compete. Just decide on your goals and how badly you want to achieve them.

Warm ups: single leg glute bridges, ankle calf mobility drill placing balls of feet on wall and leaning forward to stretch the calf
I then did hip mobility drills and stretches and hamstring mobility lean over stretch.

Squats, starting from no weights, then 20kg, 30kg x 3 (a little struggle), 40kg x 0 failed
Front squats, empty, 20kg x 2-3 wrists hurt alot after, 30kg a little struggle, 40kg x 1 it was a struggle a little lean forward but not too much the weights fall of so i guess not bad lean, and managed 1. After I felt good to try 40kg squat again, it was much better like 30kg, so I guess the max would be at 50kg I would fail there. The squats are deep squats. After I did the deadlifts, which I never let my shoulders roll down, I always keep them back and managed up to 70kg.

Before I could do 40kg's easy even pause but after no lifting it has become hard. But never did 40kg front squats. never did front squats, knew how to do them but never ever did them.

Squats 50kg fail
Front Squats 40kg x 1
Deadlifts 70kg x 2-3

My Legs being bigger than my upper body making squats hard is so annoying and need to find a way to improve or if not possible then look for an equivalent alternative, which I doubt any other workouts that target same area as squat exits

post vid of squats. i do not believe that you can't squat 40kg.

also, welcome back. where you been at?

I have started a volunteer job at teaching, cannot find any jobs in engineering and also doing a teaching course as well.
so I am busy the whole week except weekend, so i went to gym on weekend. in the meantime I have been having a chat with a coach on coming up with my next program, most probably strength oriented workout.

I couldn't do 40kg, but after front squatting 40kg, I was able to squat 40kg, but I think I won't be able to squat 50kg.
I can try post a vid of that?

I just suck at squats when it gets heavy, my body just can't comprehend how it will be able to squat it. but I attempt it nevertheless and fail.
thanks

looks okay, suggest more sprint volume though. like start with 8 reps.