Author Topic: A Journey to Running Fast and Jumping High (Read 848001 times)

LBSS · « **Reply #676 on:** May 20, 2015, 10:28:15 am »

the possibility that you will ever run under 11 seconds is extremely remote. that said, people on here have given you all kinds of templates and plans over the years. you just ignore everything because it seems too hard or you don't want to do it or whatever. if you have a coach, then you should do what your coach says and not make excuses why you can't. if you don't trust your coach, leave your coach.

seifullaah73 · « **Reply #677 on:** May 20, 2015, 02:18:34 pm »

Quote from: LBSS on May 20, 2015, 10:28:15 am

the possibility that you will ever run under 11 seconds is extremely remote. that said, people on here have given you all kinds of templates and plans over the years. you just ignore everything because it seems too hard or you don't want to do it or whatever. if you have a coach, then you should do what your coach says and not make excuses why you can't. if you don't trust your coach, leave your coach.

It's not because it's too hard, but I either have a program given to me by my coach, who i do trust, but people on here didn't like the workout. So I am not afraid if I have one given to my coach, I don't want to jump onto another one.

I did the one todddayy gave to me to do 5 sprints everyday, which I did for approximately 7 months.

But there is also that doubt from confusion of too much work as too much work is not always best, but less is more - charlie francis.

but i will check the suggestions with my coach and see if he wants to change to me.

AGC · « **Reply #678 on:** May 20, 2015, 11:18:40 pm »

Listen up because this seriously might be the last post I write here. Firstly, I just want to highlight something in your signature which I think is emblematic of your issues:

Quote

Measuring reminder:
Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 = ***m

Coefficient 30m number: 2.534391534391534
Coefficient 60m number: 1.518225039619651

What is this shit? It makes absolutely no sense. Why have you got so many significant figures? Guys at NASA wouldn't use so many! You're doing all that when you could just go to a track and use the freaking markings!! My point is, you waste so much time and energy on the most trivial aspects of your training. "How many dips/pullups should I do? 2x25? 3x10? 4x8? " etc. In the mean-time, you have competed ONCE!! You can look back through your journal and find pages of laughable 'tests', weeks of wheel-spinning and general fretting about insignificant bullshit. You lack the ability to critically analyse your training as a whole and think: "what are the really important things that I, a ~14sec 100m runner, need to do to get faster?" You have made it abundantly clear that you are not capable of training yourself.

Therefore, my one and only piece of advice from here on out is to put yourself in the hands of a coach, in real-life, who will tell you what to do, and DO IT. Do not question anything anymore, it clearly does more harm than good. Become a training robot for a solid year and then see if you improve*. If you do, great, keep doing it. If you don't, well, you aren't cut out for athletics and should think about moving on, unless you really still love it, in which case, carry on and enjoy it.

And finally, just please get rid of that sub-11sec thing. It just shows how little comprehension you have about athletic performance if you seriously think that. If you EVER run sub-11 I will PayPal you $1000, no joke. Goals are great but by making ridiculous ones you are robbing yourself of the motivation power of an achievable goal; you will just be disappointed when you inevitably fail to achieve it.

*Inb4 I can't get to the track/it's a 40min train etc. --> no one gives one solitary fuck about your logistics problems. If you want to run 100m on a track, you have to run on a track, get it sorted or forget it.

seifullaah73 · « **Reply #679 on:** May 21, 2015, 09:34:34 am »

Quote from: acole14 on May 20, 2015, 11:18:40 pm

Listen up because this seriously might be the last post I write here. Firstly, I just want to highlight something in your signature which I think is emblematic of your issues:

Quote
Measuring reminder:
Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 = ***m

Coefficient 30m number: 2.534391534391534
Coefficient 60m number: 1.518225039619651

What is this shit? It makes absolutely no sense. Why have you got so many significant figures? Guys at NASA wouldn't use so many! You're doing all that when you could just go to a track and use the freaking markings!! My point is, you waste so much time and energy on the most trivial aspects of your training. "How many dips/pullups should I do? 2x25? 3x10? 4x8? " etc. In the mean-time, you have competed ONCE!! You can look back through your journal and find pages of laughable 'tests', weeks of wheel-spinning and general fretting about insignificant bullshit. You lack the ability to critically analyse your training as a whole and think: "what are the really important things that I, a ~14sec 100m runner, need to do to get faster?" You have made it abundantly clear that you are not capable of training yourself.

lol that was just for myself to remember, it means nothing, don't worry about that, it's got nothing to do with distance, i do use the markings.

Quote

Therefore, my one and only piece of advice from here on out is to put yourself in the hands of a coach, in real-life, who will tell you what to do, and DO IT. Do not question anything anymore, it clearly does more harm than good. Become a training robot for a solid year and then see if you improve*. If you do, great, keep doing it. If you don't, well, you aren't cut out for athletics and should think about moving on, unless you really still love it, in which case, carry on and enjoy it.

Ok that's fine, I have a coach.

Quote

And finally, just please get rid of that sub-11sec thing. It just shows how little comprehension you have about athletic performance if you seriously think that. If you EVER run sub-11 I will PayPal you $1000, no joke. Goals are great but by making ridiculous ones you are robbing yourself of the motivation power of an achievable goal; you will just be disappointed when you inevitably fail to achieve it.

my sub 11 sec time is hand timed not FAT, if that makes it more achievable. but that's fine I will get rid of it.

Quote

*Inb4 I can't get to the track/it's a 40min train etc. --> no one gives one solitary fuck about your logistics problems. If you want to run 100m on a track, you have to run on a track, get it sorted or forget it.

I don't know if you forgot or something, but all my training I am doing has been on the track and gym in the same place. so I had no intention of saying that.

seifullaah73 · « **Reply #680 on:** May 23, 2015, 01:43:59 pm »

Light workout

Date: 23/05/2015
BW: 63.4kg

Warm up
a walk, skip and run

Workout
3 x light strides 60m
2 x skip for distances 30m

ankle hops 2 x 8
tuck jumps 2-3 x 8

hip flexor and hamstring stretch

box jumps ~1m 3 x 10

LBSS (Light Bulgarian Split Squats) 2 x 10, 20kg dumbells

Cool down
Stretch
walk downhill

Comment
Just a nice light workout

Rating: 7/10

seifullaah73 · « **Reply #681 on:** May 26, 2015, 10:08:57 am »

Warm up
a walk, skip and run x 10m

Workout
3 x 60m
1. 8.37 w/ wearing knee support L lead leg
2. slow run and then after gradually accelerating until at full speed at 40m
3. 8.22 w/ R lead leg

dribbles transitioning to an A run

bulgarian split squats 22kg dumbells 2 x 5, 35kg 1 x 2 - hard but makes sense since I didn't do them for a week

RDL 1 x 10 using 27.5 kg dumbells

note: when I mention using dumbells I use two, one in each hand.

Cool down
stretch
walk down hill

Comment
the warm up and runs felt good, the hamstring injury is recovering well, on the first run, I could feel the tension but the pain was little but there. then I did a slow run then after getting faster and faster and did the last 60m sprints using right lead leg and I didn' feel much pain. after my shins were a little sore but after doing ankle hops and tuck jumps, which after my shins were very sore, I went to the split squats and felt tired a little lethargic, so did the 22.5kg which was nice and easy, but the 35kg was a struggle, especially on the injured leg, that on my first rep when I went down, i lost control and went and touched my knees on the floor, but I still took this opportunity to use my leg strength to come up and made it with some struggle, I also had to rush as I had to get home early and somebody wanted to use the squat rack I was using with the bench in the area, then I did the RDL's double leg using 22.5kg dumbell. After I was feeling a lot lethargic so called it a day. Hopefully next session my hamstring are feeling a lot better and I can do everything properly, as I forgot some mobility drills in the gym.

Rating: 5/10

seifullaah73 · « **Reply #682 on:** May 28, 2015, 04:05:45 pm »

Date: 28/05/2015
Soreness: quads, shins

Warm up
same

Workout
3 x 60m sprints until shins became too sore
tuck jumps and ankle hops x 2-3

mobility, foam rolling and activation drills (very helpful)
BSS 1 x 6 each leg @ 2 x 35kg dumbells

Paused deep BSS 1 x 1 (nice and medium struggle)

Cool down
stretch
walk

Comment
it was a nice workout I was able to get sub 8 seconds on the 60m, which I was happy about. I also used the cold water soaked tissue to place on my shins to reduce pain which helped before doing the plyos. The bulgarian split squats was a PR to do 6 with 35kg dumbells, which is 70kg on each leg.

Rating: 8/10

seifullaah73 · « **Reply #683 on:** June 03, 2015, 12:32:45 pm »

Workout 21

Date: 02/06/2015
Soreness: none
Weight: 63.5kg

Warm up
same

Workout
4 x 60m sprint alternating lead leg High-Medium Head wind
1. 8.37
2. 8.44
3. 8.16
4. 8.35

ankle jumps x 2 x 8
tuck jumps x 2 x 8

mobility, activation and foam rolling (really helpful for the lift)

BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW

Single leg RDLs 40kg dumbells 3 x 3

Cool down
stretch

Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW

. It was comfortable not very struggling.
The runs felt nice even though a head wind I was able to get 8.3 - 8.4. my aim to get under 8 seconds before mid June. I was able to do it 7.97 but that with wind assist small.

Rating: 8/10

vag · « **Reply #684 on:** June 03, 2015, 12:45:40 pm »

Quote from: seifullaah73 on June 03, 2015, 12:32:45 pm

BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW

Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW .

How about.... NO!

BSS has different mechanics than squat, you can't transform and compare the lifts.

e.g. at one point that i focused a lot on BSS, i was able to lift 130kg for a single rep.

You would imagine i was strong enough for a huge squat. Guess again, i could not even squat the same weight, i could barely squat 110-120kg to parallel.

Your BSS PR is great and congrats and keep progressing it and all, but your squat is more or less where you left it.

seifullaah73 · « **Reply #685 on:** June 03, 2015, 06:21:57 pm »

Quote from: vag on June 03, 2015, 12:45:40 pm

Quote from: seifullaah73 on June 03, 2015, 12:32:45 pm

BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW

Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW .

How about.... NO!

BSS has different mechanics than squat, you can't transform and compare the lifts.

e.g. at one point that i focused a lot on BSS, i was able to lift 130kg for a single rep.

You would imagine i was strong enough for a huge squat. Guess again, i could not even squat the same weight, i could barely squat 110-120kg to parallel.

Your BSS PR is great and congrats and keep progressing it and all, but your squat is more or less where you left it.

Still at 60kg

.

But hopefully the technique and the strength in the quads may help to make me progress from 60kg more easily then before, I hope really hope so.
but 40kg dumbells is the limit, they don't have any heavier dumbells, so basically I broke the gym lol

vag · « **Reply #686 on:** June 04, 2015, 05:04:54 am »

BSS hits much more the glutes than the quads. But a good squat uses the glutes a lot. And either way, yes, there will sure be some carryover to squat, just don't expect a 2*BW ( 130kg ) when you were at 60kg before.

For progressing BSS more:
1) Add volume. You did 40kg for 1-1-2 reps, you have to get to 3x8-10
2) Volume BSS with heavy DBs gets hard. If you do 8-10 reps each leg the set lasts too long, there are grip problems. What i suggest ( and have done it myself with great success ) is using the smith machine. It eliminates the balance and setting up problems and you can focus on your lift. Even adarq approved it back when i was doing it, he said 'if the smith machine is worthy for 1 exercise, this one is BSS'
3) Make sure you are not sacrificing ROM and form for weight. Keep torso as upright as possible ( you can half-BSS / half-RDL it, which is wrong ) and go down until knee almost touches the ground. This is another aspect that the smith machine helps , you can't cheat bending forward.

seifullaah73 · « **Reply #687 on:** June 04, 2015, 04:29:32 pm »

Quote from: vag on June 04, 2015, 05:04:54 am

BSS hits much more the glutes than the quads. But a good squat uses the glutes a lot. And either way, yes, there will sure be some carryover to squat, just don't expect a 2*BW ( 130kg ) when you were at 60kg before.

For progressing BSS more:
1) Add volume. You did 40kg for 1-1-2 reps, you have to get to 3x8-10
2) Volume BSS with heavy DBs gets hard. If you do 8-10 reps each leg the set lasts too long, there are grip problems. What i suggest ( and have done it myself with great success ) is using the smith machine. It eliminates the balance and setting up problems and you can focus on your lift. Even adarq approved it back when i was doing it, he said 'if the smith machine is worthy for 1 exercise, this one is BSS'
3) Make sure you are not sacrificing ROM and form for weight. Keep torso as upright as possible ( you can half-BSS / half-RDL it, which is wrong ) and go down until knee almost touches the ground. This is another aspect that the smith machine helps , you can't cheat bending forward.

My gym is too small, it doesn't have a smith machine unfortunately, it has 6-7 cardio machines, and 2 squat racks and 1 bench press. that's all, but I try to keep upright only when i reach those struggling reps, I lean forward a little when going up.

But it does take long, to do 3 sets of 8-10 reps for each leg, I can only manage 2 sets and move onto next workout to fit it in before gym closes.

But today's session was good did 2 x (4,4), (4,3) => (L, R) first few reps good form last few reps hard and the form goes bad, but I am going to stick with this weight until I can do 8-10 reps, I probably will be able to fit in 2 sets, then will get less time to do single leg RDL's they are hard because after BSS my quads are sore that when doing the single leg rdl my quad's soreness is making it difficult to do the workout mainly for my right leg, left leg is fine.

weird times I got today for my 60m sprints alternating lead leg.
1. 8.12 L
2. 8.13 R
3. 8.12 L
4. 8.12 R

with the BSS it was tough for my right leg, I was sweaty I would manage a half and then my other leg comes off the bench, so I try again, I fail dropping it, try again, half, soo much sweat trickling down my face, I just have to complete the reps for my right leg, until I know my legs are finished and cannot take anymore so I move onto single leg RDL, the same balancing issues.

Rating: 7/10

seifullaah73 · « **Reply #688 on:** June 10, 2015, 12:07:40 pm »

Date:09/06/2015
Soreness: quads
weight: 63.5kg

warm up
same

Workout
6 x 60m sprints alternating lead legs medium head wind
1. 8.60 (didn't know the thigh support would slow me down)
2. 8.35 same
3. 8.25 about (took the support off)
4. 8.16
5. 8.03
6. 8.00

Can't believe I was getting faster and faster but had to stop to fit in the gym work.

activation, mobility and stretch drills

1 x 1 @40kg dumbells (I had to go down in weight as I already achieved my goal now my aim is to do them proficiently without much struggling and with minimum to no lean at all which I did at 3 sets.

3 x 4 @35kg - I will go to 37.5 kg and try do the same.

2 x 6 @ 35kg dumbells single leg RDL's

Cool down
stretches
walk about

Comments
A good and suprising

Rating: 7/10

seifullaah73 · « **Reply #689 on:** August 19, 2015, 08:11:05 am »

Finally, I'm back.

What a journey I've been through in the last 2 months. you will be shocked to learn where I was in the last 2 months. But my training never stopped, after ramadan, I continued with my training and they had a smith machine which i took advantage of for my BSS.

So all in all, all is good and looking forward to continuing with my training, alot of new people on here.
I hope I didn't miss out on alot, also there was no internet where I was, so I missed out on the news even the worst mayweather choosing berto, what the hell is wrong with him.
I'm glad to be back on the internet.

Adarq.org

News:

Author Topic: A Journey to Running Fast and Jumping High (Read 848001 times)

seifullaah73

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LBSS

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AGC

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vag

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vag

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seifullaah73

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