Author Topic: A Journey to Running Fast and Jumping High (Read 848012 times)

seifullaah73 · « **Reply #660 on:** April 22, 2015, 10:30:43 am »

Workouts for last two sessions.

same workout except increased my dumbell weights to 25kg per hand, which is hard to maintain grip especially the way my little finger is, I have to drop and lift it again and continue.

I was able to do 3x6 @25kg dumbells BSS

same with RDL single legs.

my sprints times are getting better.
Week 3, workout day 3 - saturday
34m
1. 4.85 L
2. 4.97 R
3. 4.87 L
4. 4.9 R
5. 4.97 L
6. 5.19 R

Week 4, day 1
34m
1. 4.59

L
2. 4.78 R
3. 4.75 L
4. 4.82 R
5. 4.81 L
6. 5.06 R

the 25kg dumbell was a struggle but managed to pull of the required reps, so will move to 27.5kg and work my way from there

Last time i checked my weights was 63kg.

seifullaah73 · « **Reply #661 on:** April 23, 2015, 09:16:59 am »

As I still don't know much about creatine and the loading, maintenance and saturation stages.

I have decided like in the past to take 5g creatine after every workout mixed with my protein shake.

is this a good idea or should i do something else?

LBSS · « **Reply #662 on:** April 23, 2015, 12:00:59 pm »

that's fine.

seifullaah73 · « **Reply #663 on:** April 25, 2015, 05:19:05 am »

I don't remember twisting my ankle, but I definitely sprained it as there is pain when trying to rotate and it has swollen.

I was playing football yesterday, just training and I collided my lower shin with my brother's and I think that caused my ankle sprain so my shin a little sore and my ankle just painful i couldn't do my session today.

i hope spraining ankle is less worse than twisting my ankle and hopefully it should recover quickly, i am wearing a compression support on my ankle, will ice it and insha allah it should be better by monday.

LBSS · « **Reply #664 on:** April 26, 2015, 10:37:44 pm »

ankle sprains suck. hope you get better quickly.

seifullaah73 · « **Reply #665 on:** April 27, 2015, 09:24:59 am »

Quote from: LBSS on April 26, 2015, 10:37:44 pm

ankle sprains suck. hope you get better quickly.

thanks

,

icing, resting elevating and the other procedures, recovery is going well, I'll see how it feels tomorrow else thursday.

seifullaah73 · « **Reply #666 on:** April 30, 2015, 05:56:24 pm »

Date: 30/04/2015
Soreness: none
aches/pains: left outer shin but went after gym

warm up
a march, skip and run x 2

Workout
34m sprints w/ alternating legs
1. 4.65 medium head wind Left lead leg
2. 4.84 same head wind right lead leg
3. 4.9 stronger head wind Left lead leg
4. 4.91 strong head wind Right lead leg
5. 5.16 extremely strong head wind Left lead leg
6. 4.69 tail wind medium right lead leg

activation and mobility drills
single leg RDL's 1x5@7.5kg, 1x5@20kg, 2x6@30kg
dumbell lunges a few with 30kg dumbells

1 x 6 @ 30kg dumbells each hand for each leg, harder for left leg as right trailing leg on the bench the injured ankle would pain when i place it on plantar flexed position on bench and grip was failing al the time.

Cool down
stretch
walk back downhill

Comments
just a testing stage to test my ankle strength, but the speed was good and the 30kg is doable. next week I will be moving onto 60m.

Rating: 7/10

seifullaah73 · « **Reply #667 on:** May 16, 2015, 10:11:35 am »

Workouts for my other sessions

BW: 62 - 63kg
Soreness: not much
Aches: shin pains increasing little by little

Warm up
Same

Workout (today, what i can remember)
60m sprints x 6 alternate Lead leg w/ assisted wind med force
1. 8.19
2. 8.10
3. 8.16
4. 8.09
5. 8.08
6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

single leg glute bridges 5 x 5 sec each leg

Step up + high knee on bench 8 reps @ 12.5kg dumbells, 10 reps @ 20kg dumbells w/o going on my toes on high knee phase of exercise because of balance issues

Cool down
stretch
walk home

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

Rating: 7/10

vag · « **Reply #668 on:** May 17, 2015, 07:32:49 am »

Quote from: seifullaah73 on May 16, 2015, 10:11:35 am

Warm up
Same

Workout (today, what i can remember)
60m sprints x 6 alternate Lead leg w/ assisted wind med force
1. 8.19
2. 8.10
3. 8.16
4. 8.09
5. 8.08
6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

A warmup, 6x60m sprints and 4 sets of light plyos take 1h:30m? How is that possible?

LBSS · « **Reply #669 on:** May 18, 2015, 09:26:15 am »

haha even with five whole minutes of rest between each 60 and each set of plyos that doesn't work unless the warm up is like 50 minutes. or maybe it's counting the time to get to and from the track?

seifullaah73 · « **Reply #670 on:** May 18, 2015, 10:03:45 am »

Quote from: vag on May 17, 2015, 07:32:49 am

Quote from: seifullaah73 on May 16, 2015, 10:11:35 am
Warm up
Same

Workout (today, what i can remember)
60m sprints x 6 alternate Lead leg w/ assisted wind med force
1. 8.19
2. 8.10
3. 8.16
4. 8.09
5. 8.08
6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

A warmup, 6x60m sprints and 4 sets of light plyos take 1h:30m? How is that possible?

It takes me 15-20 min to do the warm up.

Then the sprints 60m I do at ~100%, 6 times, i rest 5-8 min rest. I have a stop watch to keep track.

After I do ankle hops, 2 sets 8 reps, 5 mins rest between
tuck jumps 2 x 8 5 min rest between sometimes more because of sore shins at the side

That is it.

Which comes to 1hr 10m - 1hr 20 min not including time of the workout itself.

LBSS · « **Reply #671 on:** May 18, 2015, 10:20:41 am »

too much rest. less rest, more work.

seifullaah73 · « **Reply #672 on:** May 18, 2015, 02:36:47 pm »

Quote from: LBSS on May 18, 2015, 10:20:41 am

too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

AGC · « **Reply #673 on:** May 18, 2015, 07:10:56 pm »

Quote from: seifullaah73 on May 18, 2015, 02:36:47 pm

Quote from: LBSS on May 18, 2015, 10:20:41 am
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

Lolololol no. You need about 3-4mins tops after a 60m run to recover phos-Cre system. You take longer rest after runs >100m to clear out lactate. But you aren't really generating lactate over 60m at all. Maybe after six reps you might feel tired, but that's the training effect. Again, just classic misinterpretation of comments here in your journal and lack of understanding about athletic training sending you down the wrong path. You will not be able to withstand the training required to run under 11sec without a massive fitness base! Well you wouldn't do it if you loaded yourself to the eyeballs with steroids but still. This is mid/late season training. You're acting like you're 2 months out from the World Champs rather than beating the hell out of yourself.

But if you continue to chase your tail and do the same short sprint session over and over again, at least do them out of blocks. You've presumably never trained with blocks except your one race over the last 3-4 years !!! Just a small point.

seifullaah73 · « **Reply #674 on:** May 19, 2015, 02:49:54 pm »

Quote from: acole14 on May 18, 2015, 07:10:56 pm

Quote from: seifullaah73 on May 18, 2015, 02:36:47 pm
Quote from: LBSS on May 18, 2015, 10:20:41 am
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

Lolololol no. You need about 3-4mins tops after a 60m run to recover phos-Cre system. You take longer rest after runs >100m to clear out lactate. But you aren't really generating lactate over 60m at all. Maybe after six reps you might feel tired, but that's the training effect. Again, just classic misinterpretation of comments here in your journal and lack of understanding about athletic training sending you down the wrong path. You will not be able to withstand the training required to run under 11sec without a massive fitness base! Well you wouldn't do it if you loaded yourself to the eyeballs with steroids but still. This is mid/late season training. You're acting like you're 2 months out from the World Champs rather than beating the hell out of yourself.

But if you continue to chase your tail and do the same short sprint session over and over again, at least do them out of blocks. You've presumably never trained with blocks except your one race over the last 3-4 years !!! Just a small point.

Ok, I see. Yes I have never trained from blocks except from the competition, but I will try and use their blocks if they let me. I have two weeks left till this session lasts and hopefully I can build my fitness base as you stated.

I just pulled my hamstring behind the knee again but of my right leg instead, unless i pulled my right hamstring before.

thanks

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Author Topic: A Journey to Running Fast and Jumping High (Read 848012 times)

seifullaah73

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LBSS

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vag

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