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Quote from: LBSS on August 29, 2016, 04:28:38 pm

the high temp in DC today was 96, the high humidity was 88%. currently it's 4:30, 94 degrees and 39% humidity.

i do seriously think about moving to LA or somewhere else when i come back from pakistan.

Well.... The only positive is you do run faster and jump longer in a humid climate... So there is that... But beyond the weather Los Angeles is one of the most pleasant cities in the country... None of that east coast old money racism, less nepotism, everything except driving...  But it is now possible to live in DTLA without a car which I have been successfully pulling off since I totaled mine...

California or anywhere in los angeles, sounds like a nice place to live by the looks of it.

Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again. 

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10

Do you do a lot of psoas hypertrophy work? I looked at your log and didn't see any, figure that would be pretty important for sprinting.
It  looks like you have been doing BSS for a while, do you feel it has worked well for you? I think BSS is probably better for hypertrophy than hip thrusts.

Quote from: Final Phenom on August 31, 2016, 03:40:56 pm

Quote from: seifullaah73 on August 31, 2016, 05:49:22 pm

Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again. 

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10

Do you do a lot of psoas hypertrophy work? I looked at your log and didn't see any, figure that would be pretty important for sprinting.

I do a lot of psoas stretches during my warm ups, but not really any hypertrophy work, because of my left hip pain when it extends. As far as psoas hypertrophy, im not entirely sure, but there is very little if none known methods of hypertrophy for the psoas, as in the hip flexor cross section study between asafa powell and an elite chinese sprinter, showed that asafa had a larger psoas cross section moreso than the chinese sprinter, which is a genetical advantage of a sprinter rather than something you can increase the size of, not really sure. 

I'm not so sure about that. I think for type IIb fibers, that might be true, and you can't increase the amount you have. However you can still increase the size of those fibers by doing high intensity low rep stuff. The kind of fibers you would want more of in your psoas would be IIa, which have both an aerobic and high power/speed component, you can definitely increase the size of those fibers too. I think in running you use the psoas to generate knee drive and extend your strides and help you have faster leg cycling. It could also be used for stability in the core, I'm not sure how exactly it is used. You can definitely grow it though, T0ddday recommends leg raises and decline situps, I prefer banded knee drives starting at 90 degrees, keeping time under tension high.

Quote from: Final Phenom on August 31, 2016, 03:40:56 pm

It  looks like you have been doing BSS for a while, do you feel it has worked well for you? I think BSS is probably better for hypertrophy than hip thrusts.

I enjoy the BSS its less taxing on my left hip and can get good workout of my quads and glutes and to a smaller degree the hips. I would say they have worked well for me in the acceleration phase of my sprinting more so then the top speed, which the benefits might exist but to a smaller extent. They both contain different movements of the hips, the hip thrust the hips move up and down, while the BSS the hips move back and down and up and forward. So I would probably say that hip thrusts was probably is better for the hips then the BSS.

I think for glute work I definitely need both variations. I hear banded hip thrusts are especially good for additional glute activation over a regular hip thrust, but that might take a while to set up. I also wonder if doing partial reps/higher weight for movements like the hip thrust and BSS can train the glutes in a more specific way and give better carryover to athletic movements.

Date: 07/09/2016
Soreness: just fatigue legs
BW: didnt measure

Condition: it was a little hot, but not sunny as it was cloudy, no blue sky in sight, i was sweating alot. 26 degrees celsius with 73% humidity, explains the apparent moisture on my arms and face but no sun.

Day: Today was my testing day, I finished my weighted vest workout and recorded my runs after taking my vest off.

Warm up
  uphill walk to gym 20min
  a walk, skip and run 2 x 20m
  lateral leg swings x 10 each leg
  seated cross legged iliopsoas stretch x 10 sec each leg
 
  seated sprint arm swings /w 5kg dumbells in each hand x 20
 
  mid thigh high box jumps w/ 10kg dumbells in each hand x 5

  50% 30m sprints

  Took vest off - tried not to float off 

Workout/Test Routine
   30m sprint x 2 (to get used to running controlled)
   30m sprint x 1 (recorded) 3min rest and recorded again so probably not enough rest

    rest 10 min (waited for guy to record me, so it went to 20min rest)
    60m sprints x 1 video recorded

Cool down
   light jog
   walk downhill back to town

Comment
It was a nice day, very hot and sweaty but not sunny, the warm ups were very thorough so to get every advantage possible, but after I took the vest off, it feels really good. Especially when I was doing the test runs I felt like I was floating/flying down the track especially the the one I recorded, but because the recording was on a small device, the person that was recording asked me to do it again, so i rested 3 min max and ran again, so maybe this will be slower then the previous one. Then I rested 20min mainly due to waiting to get it recorded again. The 60m sprint at the beginning felt really good, until past 40m, I was upright and was just maintaining it to the end, I think the long rest time may have had a little negative affect on my running, but still a good run nevertheless, managed to get it recorded, now I will analyse the sprint and post the time and will post the video here, so you can analyse it to. Keep an eye out for it. 

Rating: 8/10

lol, here are the sprint vids.

My coach timed me and got the following times for me:

30m
   1. 4.09
   2. 4.11 (I had 3 min rest only before this run to record on different recorder)

60m
    1.  7.85 (Coach didn't manage to get a time, so I timed it myself from the video) 

I'm happy, that I got these times from a accurate test.

30m First Test
<a href="http://www.youtube.com/watch?v=iKRdyBM62gY" target="_blank">http://www.youtube.com/watch?v=iKRdyBM62gY</a>

30m Second Test
<a href="http://www.youtube.com/watch?v=Zlplv6ZqMEE" target="_blank">http://www.youtube.com/watch?v=Zlplv6ZqMEE</a>

60m First and Only Test
<a href="http://www.youtube.com/watch?v=Yshoykve264" target="_blank">http://www.youtube.com/watch?v=Yshoykve264</a>

I didn't analyse my form yet, so don't know what to expect regarding it, hopefully its ok and especially the leverage of my arm travelling back, I hope it is going back far enough.

My coach has recommended I do on every third day do the same warm up with vest on and then do timed sprints after without it on, hand timed, as I can't get it recorded every time. I will do this for the next 2 weeks and see if I see improvement in my time.

pc!

Today was a heatwave, its good I didn't have to workout today.

It was 32 degrees celsius at 54% humidity. There was a health warning that people should have water bottles with them.

Thanks for the comment and for your help and advice. 

I will now look into 3 point stance.

I usually run in the clothes wear at home, I don't like to run in those tights lol I don't like the way they look. Maybe something a little bit less baggy, but not those sprint tights hah.

Thanks

thanks adarq  .

These are the shoes I wear for running. They are very light and the materials are very thin. They are asics gel mens running shoes. I don't know the exact brand.

These are the closest ones I could find that almost same as the ones I ran in and still run in.


those shoes look nice.

I rather wear something that covers my leg lol, don't like to show my knees out. I was looking at running trousers and they look like the baggy trousers I wore lol or the tights.

ye, I would prefer if you would remove that image  but thanks for the comment it was all thanks to yours and toddays help and the others members on this site. 

EDIT: maybe those extra insta gains I can save for the competition