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w/r/t sprint warm ups, one of the things i did with t0ddday when we worked out together a few years ago was stride-outs from a down start, where you focus on low recovery of the trailing leg: he even dragged his toe to make sure he wasn't pulling his leg up too high. good way to get the blood flowing and practice good starting form i guess.

Date: 30/01/2018
Soreness: low back muscles doms today, glutes and quads
BW: 65.3kg  I've never weighed this much in my life, it's strange how it fluctuates
Injury: hip injury still there but not doing anything to it but it still lingers

Condition: it was a nice warm day, I felt good today, I wore my flat trainers to help with the squats rather than barefoot. I had 1 1/2hr. Avoided jump squats because it always bothers my lower back, which has been sore, so doing jump squats where weight is put on the spine, which down the chain there is a weak link, all pressure will go to that weak link, the weak link being the pain, not anything wrong with my spine.  So it was just a pure basic raw workout

Warm up
   10 min walk to gym
   mobility and activation drills
   hip distraction band workout
   seated iliopsoas stretch

Workout
   Squats Pin Partials
      1 x 3 @60kg
      1 x 3 @100kg
      2 x 7 @120kg
     
      Note: The more weight I squat the more further my bw goes making it a chase to 2xbw lol.

    Calf Raises
       2 x 20 @120kg - very easy to do them in my flats.

    Romanian Deadlifts
       1 x 5 @90kg
       2 x 7 @110kg

Cool down
    stretches
    10 min walk back

Comment
It was a nice workout, 120kg felt comfortable/ challenging but not grinding or anything, which is at pin 12, which I have never done more than 1 reps.
The assessment I had a couple months ago was not succesful as they said in the written assessment they wanted more detail than I had already written, so that was a fail. But now I got job offer in Saudi, so that will be challenging but it would great to go abroad and learn about the new culture. So yeah there's that.
But a good workout in the end.

it shouldn't mess with your shoes that much to do it on a track a few times per week.

Ok thanks.

At first it will prob be a little tricky but once I get into the pattern I guess it should start to become easier because I will be focusing on sprint start technique and try to make the toe drag when sprinting out but will see this saturday how it works out. Looking forward to it.

A video would be helpful if you got any. If not then it's no problem I will figure it out.

I can probably also do some resisted sprint starts so the resistance will make my sprint start correct and I just focus on dragging my toes.

Date: 03/02/2018
Soreness: none
BW: 65kg
Injury: hip minor

Condition: Technical Speed Session, it was raining, which was annoying so my motivation was low my determination was up to try the toe drag, which after I tried felt like I was all over the place. Hips pained a little less but felt tight instead of pain during each run, one of those feelings that if you push it pass the tightness then comes the pain.

Warm up
   a few min walk to gym
   activation and mobility drills
   forward and backward leg kicks for hip mobility
   
   used cable attached to belt and just go through the toe drag start in slow motion

   sprint drills

   sprint starts with focus on toe drag x 5-7
      - Note: This felt really awkward because instead of just exploding out of the start and running, I had to explode out but make each stride my toe dragged on he floor, ofc some missed the drag, but my technique just felt really shit and all over the place, my arms here and there as my sole attention was make my feet drag. So not sure if I did it right.

Workout
    4 x 50m sprints 90+% intensity

       - 2nd run felt good and I accelerated like alot when down 30m, which was unexpected.

Cool down   
   stretch
   walk back

Comment
Was looking forward to this session and to try the toe drag but after attempting it, It just felt awkward and my technique felt like it was all over the place. Also when I sprint I always try and keep my feet dorsiflexed so once I push off the back foot its plantar flex and when I am bring that back foot back forward it goes to dorsiflexion position to paw the ground, but this since I was trying to drag my toes on the ground, which once, I dug a little to deep and got off balance, but this time I was in plantar flexion a little longer as I was trying to drag it on the ground. But after the runs felt 'meh' nothing special expect for in the second run at around 30m I was accelerating, which was strange and good. But other runs felt normal.

Date: 06/02/2018
Soreness: lower back but now it's better due to my inability to unrack a bar, as my idea of having a straight back is hyper extending it  so when I lift heavy weight with a hyper extended back lot of pain in my lower back, so I have to lift while trying to keep my hips under me.
BW: 65kg
Injury: hips

Condition: It was a repeat session, hopefully this will be my last week and I will move on to BSS as that has in the past helped my injured recover quick and less pressure on my back except from the calf raises, for RDL I will do single leg RDL. Gym was empty and silent, it was an ok day had plenty of time.

Warm up
   a few min walk to gym
   ankle mobility/ calf activation drill
   hamstring stretch
   glute activation
   hip opening and activation stretch
   
   lunge walks with a lean trying to also use it as a sprint start practice by keeping toe low but avoid dragging and this was also to help with activating my quads
   
   hip distraction band work
   cross legged iliopsoas stretch

Workout
    Partial Pin Squats
       - 1 x 5 @empty bar
       - 1 x 3 @60kg - this was strange, I felt weak to lift this for some reason and failed at one of the reps suprisingly and just breath in and lift up from the pin, no idea why that weight felt hard but not heavy.

       - 1 x 3 @80kg
       - 1 x 3 @100kg
       - 3 x 7,8,7 @120kg - this was interesting on second set I failed on 2nd for 3rd rep, so I quickly unloaded the weight to 60kg lifted and racked the weight placed weights back on to 120kg and started straight away from 3 and went up to 8 to make up for the rest between and did third set barefoot and managed to do 6 reps and quickly did the last rep by just about touching the pin and coming up, which was quick suprisingly.

    Calf Raises
       - 2 x 20 @120kg - I decided to stick to 2 sets as it was easy and was doing it to maintain my strength at that weight same with romanian deadlifts.

    Romanian Deadlifts
       - 2 x 7 @90kg - I felt tired, nose was blocked and felt drained so did this weight instead.

Cool down
   stretch
   dual tennis ball roll of lower back muscle and rest it against a heater  for heat

Comment
It was a strange session 60kg is an easy warm up rep but now it has been feeling hard to lift but as the session goes I brace up my core and get the reps done and they were comfortable I also used mats as towels to place on pins. Barefoot on 3rd set, barefoot is easier then with flat shoes. RDL and calf raises were alright.

oh man i didn't mean you should be practicing the toe drag as correct technique. it's just a warm-up cue.

Drive phase cues:
  - Think push push push

can use wall or bands.

great info

I don’t have any research to back it up, but I would expect PNF stretching of the hamstring to promote a “learning” of reciprocal inhibition. This would solve the neuromuscular problem. Other drills can be done to promote proper movement patterns and these would be done at a slower speed until the pattern is memorized, using resistance bands or even just a wall to lean up against. The movement pattern will seem foreign to the athlete for some time, so you must be diligent with practice and withhold adding the speed component until the mechanics are solid.

http://speedendurance.com/2013/01/18/coaching-cues-for-the-drive-phase/

Date: 20/02/2018
Soreness: calves, hamstring
BW: 63.6kg

Condition: it was a nice day, was planning to do bss session but benches were taken away so switched to a reverse lunge session. the session involved different workouts sort of.

Warm up
   ankle mobility work
   hamstring stretch
   single leg hip lifts for the glutes
   hip raise holds x 20 each leg
   
Workout
   Squat Jumps
      - 3 x 5 @empty bar (20kg)

   Reverse Lunges
      - 1 x 5 @bw
      - 1 x 7 @20kg dumbells in each hand
      - 3 x 7 @30kg dumbells in each hand
 
   Seated Calf Raises
      - 1 x 5 @60kg
      - 3 x 12 @100kg

   Lying face down cable hamstring curls - attach cable to a strap on my feet
      - 3 x 7 @10kg each leg
 
Cool down
   stretch
   walk back

Comment
It was an interesting session, major breathing issues with the stethoscopic condition, the reverse lunges were comfortably easy not including the  fatigue between sets that was making it hard. The seated calf raises targeted a different part of my calves I never targetted in a long time, so they were sore. The hamstring curls also targetted the outer part of the hamstring. so maybe tapping into these muscles may prove to be beneficial.