Author Topic: A Journey to Running Fast and Jumping High (Read 848034 times)

seifullaah73 · « **Reply #1185 on:** March 22, 2018, 11:28:09 am »

Date: 22/03/2018
BW: 66.7kg or 67.6kg one of them lol
Soreness: quads, hamstring
Injury: none that sticks out, right hip flexor has been sore but with rest it subsides, not the same hip flexor but then again I have a history of both flexors being injured.

Condition: It was a nice day, had 2hrs to do workout, but couldn't do single leg reverse hypers, cable was being used at that time.

Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
hip flexor high knee holds on my toes x 20 sec
single leg glute bridges x 5 each leg
seated cross legged iliopsoas stretch x 10 sec
back mobility stretch

Workout
Squat Jumps
- 3 x 5 @ 35kg

Reverse Lunges
- 1 x 5 each leg @bw
- 1 x 3 each leg @22.5kg in each hand
- 2 x 7 each leg @40kg in each hand
- 1 x 7 each leg @40kg in each hand split squat variation

Seated calf raises
- 1 x 5 @100kg
- 2 x 15 @150kg with feets on edge of plate

Single leg Lying hamstring curls w/ cable
- 1 x 7 each leg @10kg
- 2 x 7 each leg @20kg

Facing away from cable at angle knee drives @30kg
- 2 x 10

40 Yard sprint outs (just the exploding out part)
3 reps

Cool down
stretches
walk back

Comment
It was a good session the reverse lunges were comfortably easy so I had to go very low and make the last few reps touch my knees on the floor. The calf raise was easy on the elevated platform (weight plate) the hamstring curl difficult but could pull out the reps except for the last 7th rep which was a struggle and managed to get it about 45 degrees before lowering my leg. the leaning knee drives was tiring and difficult because my feet was slipping backwards and I did it at 30kg so it was difficult in that way as well, so next i will need to place a plate on the floor to place my feet against, which will be placed next to the cable, to avoid it from dragging back. then I finished it with explosive sprint outs just to get the feel of exploding out of the 40 yard dash, covering as much ground, just jumping out, then step forward with the other leg I land on so I am not stepping in front or below my centre of gravity. A good session. I hope to hit 45 kg following week (fortnight), as I have done 40kg for 3 weeks now and next week I will do them with all reps knees to floor.

seifullaah73 · « **Reply #1186 on:** March 24, 2018, 11:22:31 am »

Date: 24/03/2018
Soreness: hamstring, quads, glutes
BW: 66.9kg
Injury: none that i can notice

Condition: It was raining, had to walk for 45 mins to get to the gym, car was unavailable so light spray rain. Track was wet. There was a hamstring pull scare.

Warm up
ankle mobility
dynamic calf stretch
straight legged hamstring stretch walks, each step you lean forward
high knee holds on my toes 20sec x 2
lying quad stretch

lunge position quad stretch where you grab the back leg and pull towards me but before the stretch just bringing my toes near my glutes, I felt pain just gradually increase in my hamstring up to 6/10 so I had to just stand up to try and get rid of that pain/cramp. But once I stood up and straighted my legs the pain in my hamstring shot up to 9/10 so unbearable but then it just gradually died down. I was kinda nervous to go out and run but after a light run I felt it was ok.
Even when standing and just bring my heel to my glutes without my hand, pain gradually builds up in my hamstring and if I straighten it the pain just shoots up exponentially before dying down, never felt a pain that much on my hamstrings before.

leg swings forward and backward

seated cross legged iliopsoas stretch

trolley start walks, skips and runs

a walk, skip and run

Workout

Push up sprint starts x 2 - first time doing it so it didn't go well

Sprint starts x 3 - went well, felt a good lean, head down, covered more ground but didn't get to record it as battery died on my phone.

50m Sprint @90% x 4

Cool down
stretch minus quad stretch
power plate vibration to massage my legs including quads, back
walk back

Comment
It was a good session, the sprint starts went well, as I have been doing sprint pushes at home to try and extend and drive knee forward. Glutes feeling more bigger when I contract them when walking. Hamstring felt tight, when doing the quad stretch man the pain was too much to bear. The sprints felt good too.

On a side note: I have been looking at stride counts of runners, 40 yard dash, they have 6-7 strides up to 10 yards, which is 6 strides for 10m. sprinters they manage 6-7 strides. When I ran the 10m, I can easily and everyone else can bound 6 steps without effort over 10m, but that would make a slower stride frequency. Makes me wonder about the perfect balance between stride length and stride frequency.

seifullaah73 · « **Reply #1187 on:** March 25, 2018, 07:17:50 am »

Today morning, I wanted to test out my hamstring just by lifting my toes to my butt slowly and holding it there, a few seconds later I could muscle tightening up so when I tried to straighten it, super sore, too sore to straighten, so I had to slowly straighten a little hold it and straighten till fully straight.

Coach says it could be a lower back issue or maybe because of the weather.

I will ice it and bandage it and see how it feels tomorrow. I am too scared to even test it out anymore because the pain is very severe.

seifullaah73 · « **Reply #1188 on:** March 27, 2018, 12:40:47 pm »

Date: 27/03/2018
Soreness: hips (right more)
BW: 65.7kg
Injury: n/a

Condition: It was a good day with sufficient amount of time (2hrs) Not many issues, except when I do the lunge quad stretch, my hamstring cramps badly that I can't straight my leg else the pain shoots exponentially so I unbend it slowly.

Warm up
Ankle mobility
calf stretch
Seated hamstring stretch
Quadstretch - placing feet on bench behind keep closed to butt, suprisingly this doesn't make my hamstring cramp.

High knee hip holds x 20 sec each leg with support leg on toes
back mobility stretch
seated cross legged iliopsoas stretch

Workout
Squat jumps
- 3 x 5 @empty bar (20kg)
: Easy, light and bouncy.

Reverse Lunges
- 1 x 5 each leg @bw
- 1 x 3 each leg @22.5kg dumbbells in each hand
- 1 x 7 each leg @40kg dumbbells in each hand, knees to grass lol
- 1 x 7 each leg @40kg dumbbells in each hand, just go low
- 1 x 7 each leg @40kg dumbbells in each hand, split squat variation

Seated Calf Raises
- 1 x 5 @100kg
- 2 x 10 @170kg

Lying cable hamstring curls
- 1 x 7 each leg @10kg
- 2 x 7 each leg @20kg

Leaning cable drive backs
- 2 x 12 @40kg

Sprint outs x 6 - I just get into 3 point stance and just explode out on to my first stride and that's it.

Cool down
stretch
walk back

Comment
It was an alright session, when ever my hamstring are sore, lunge quad stretch makes my hamstring cramp that if I try and straighten the pain just sky rockets, so I have to think of a better quad stretch. Seated calf raise was done with feet on edge of a thick weight plate, comfortable, not too difficult.

AGC · « **Reply #1189 on:** March 27, 2018, 09:13:26 pm »

Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?

seifullaah73 · « **Reply #1190 on:** March 28, 2018, 08:21:55 am »

Quote from: acole14 on March 27, 2018, 09:13:26 pm

Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?

As of right now, I'm on a strength based workout routine, the speed session is basically just to get my technique in order, drive phase/acceleration, it would have negative impact if I solely focused on a strength routine without adding a speed session in there just to get my body in running form.

He has given me a template to follow and when he is not there, I send videos of my form from time to time to keep him updated.

So as of now the focus is strength and just training the 30-50m part of the race.

AGC · « **Reply #1191 on:** March 28, 2018, 11:59:48 pm »

Quote from: seifullaah73 on March 28, 2018, 08:21:55 am

Quote from: acole14 on March 27, 2018, 09:13:26 pm
Are you still training for the 100m/200m? I'm seeing a lot of unusually structured gym programming and sprint start analysis, but not much running at all. The longest I could find you running recently is 4x50m@90% - basically a warmup before a proper session IMO. What's the coaching arrangement? Is he or she actually there when you train?

As of right now, I'm on a strength based workout routine, the speed session is basically just to get my technique in order, drive phase/acceleration, it would have negative impact if I solely focused on a strength routine without adding a speed session in there just to get my body in running form.

He has given me a template to follow and when he is not there, I send videos of my form from time to time to keep him updated.

So as of now the focus is strength and just training the 30-50m part of the race.

Well I hope you're not paying the coach for that service. It's too bad T0ddday isn't around anymore but even without him, there's plenty of advice to be gotten for free here on the site. The best aspect of running in a group, above all else, is running against others, or at least having a coach time you and keep track of your times. Then you know where you're at. Right now you're in the dangerous space of training essentially by yourself without knowing if the training is working. No testing or measured progress. So you're really not getting much out of the coaching service if you're not running with others as well IMO.

You can't really measure progress with those lifts either, to be honest. Reverse lunges or BSS can get limited by how much weight you can hold. The primary lift for power athletes should be either the squat, RDL, or power [pull/clean], mainly because they're heavy compound movements, and also because the limiting factor isn't loading capacity, i.e. you might be strong enough to 1RM 100kgs on a BSS...but you can't hold 2x50kg DBs for long enough to perform the lift, or safely balance a 100kg barbell on your back while propping your foot behind you. They're great for assistance and to adjust imbalances, but they shouldn't be the focus unless there's an reason for doing so (accommodating an injury, for example). I recall T0ddday being big on this too.

Sprinting is a natural movement, but performing it well requires training multiple physical aspects at once. There's power out of the blocks (acceleration), which you're covering well enough now, but you have to train the speed and speed endurance aspects simultaneously (yes, they're different). Your coach should have you doing some tempo fartlek style sessions at the very least in conjunction with what you're currently doing. 4x50m isn't training maximum speed in the most ideal way. You need to do a longer sprint to hit your true top speed - flying 80-120m, hollow sprints, overspeed etc. Then incorporating sprints greater than the distance of the event (150m+ for you) to build speed endurance and hold your top speed for longer. Training each element in isolation is unusual - I'm not saying it won't help you, but it's atypical. But if you're happy, then keep doing it.

seifullaah73 · « **Reply #1192 on:** March 29, 2018, 10:40:41 am »

Date: 29/03/2018
Soreness: glutes, hamstring
BW: 147lbs
Injury: hips are quite sore when flexed but not injured

Condition: It was raining outside, but nice inside a little cold. Joined another person towards the end in the deadlifts.

Warm up
Ankle mobility
calf stretch
hamstring stretch
quad stretch
glute bridges single leg
high knee holds x 20 sec on balls of foot
back stretch for mobility

Workout
Jump Squats
- 3 x 5 @20kg (empty bar)

Reverse Lunges
- 1 x 5 each leg @bw
- 1 x 3 each leg @22.5kg dumbbells in each hand
- 2 x 7 each leg @40kg dumbbells in each hand
- 1 x 7 each leg @40kg dumbbells in each hand split squat variation

Seated calf raises on edge of plate
- 1 x 5 @110kg
- 2 x 10,12 @170kg

Deadlifts
- 1 x 6 @40kg
- 1 x 5 @60kg
- 1 x 4 @80kg
- 1 x 3 @100kg
- 1 x 1 @110kg
- 1 x 1 @130kg
- 1 x 1 @140kg

- 1 x 0 (got 3/4 way and decided to drop it) @150kg

Leaning away from cable single leg knee drives
- 1 x 8 @15kg
- 2 x 12 @30kg

Cool down
stretches
walk back

Comment
It was a good session, 40kg feeling lighter and comfortable. The seated calf raise was comfortable but the difficult part is that I have my legs slightly straight out in front to roll the bar on top of my quads and then I have to walk my feet back after lifting the weight on to my quads near the knee, using 2 yoga mats folded. But once in place it's easy. Then another guy there wanted me to join him with deadlifts, so I agreed substituting it for the lying hamstring curls. I haven't done normal deadlifts in a long time, so 140kg is a PR for me, but he advised I wear a belt so I did, so I don't know how much that takes away from the PR. But a good workout for my glutes and hamstring. Finished it off with knee drives and left.

seifullaah73 · « **Reply #1193 on:** March 31, 2018, 01:27:00 pm »

Date: 31/03/2018
Soreness: pain is deep (quads, shin muscle)
BW: n/a
Injury: none that sticks out besides the normal hip muscle pain when stretched

Condition: couldn't make it to the track so it was a plyometric session, tried to make sure I got a good work in.

Warm up
ankle rotation
dynamic calf stretch
swinging leg hamstring/calf stretch
quad stretch
high knee hip holds x 20 sec
back mobility stretch

Workout
Ankle hops (2 sets was quick and last 2 was quick ground contact time aim for height) 4 x 8-12

Tuck jumps (same as above 2 sets for quick knee movement and other 2 was height with quick power feet movement) 4 x 8

single leg bounds 3 strides (aim was distance minimal knee bends more of a paw forward) x 3 covered approx 5m. then did one set of just feet cycle single leg bounds. first time left leg my knee collapsed meaning bent on first time but other times it was ok.

depth jumps 3 x 8 (first was little knee bend, second was quarter squat position, last was over a hurdle with little knee bend)

Since I was finished I thought let me measure my broad jump see how far I can jump. Did 4 sets.
- From start line to back of heel was 2.41m and 2.7m to the front of the foot.
- 2.41m Broad Jump (got here 2 times) Since it was on carpet, which did sometimes slip.

Sprint outs 1 step x 4

Cool down
stretch

Comment
A good session, I'm amazed at how far people jump in the nfl combine. Deep tissue pain showing the level of muscle worked. I did it on a carpet. The single leg bounds was awkward as first time doing single leg bounds. I had around 5m of free space.

seifullaah73 · « **Reply #1194 on:** April 03, 2018, 10:09:53 am »

Date: 03/04/2018
Soreness: right hip always sore now, quads and calves sore
BW: 146lbs
Injury: left hip feels fine but right hip flexor is painful but doesn't feel injured

Condition: It was an good sesssion. It had rained and then rained heavy after. Gym not that busy. Lasted 2 hours exactly. The warm up, the jump squats and the reverse lunges took over an hour.

Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
hip flexor hold stretches x 20 sec each leg I also feel this in the glutes because I am on my toes
back mobility stretch

Workout
Jump Squats
- 3 x 5 @25kg

Reverse Lunges
- 1 x 5 @bw
- 1 x 3 @25kg dumbbells in each hand
- 2 x 7 @45kg dumbbells in each hand

- 1 x 7 @45kg dumbbells in each hand, split squat variation.

Seated Single leg Calf raises
- 1 x 5 @60kg
- 2 x 10 @90kg

Lying hamstring curls cable
- 1 x 7 @10kg
- 1 x 7 each leg @25kg

Trapbar deadlift (cos cable was being used)
- 1 x 4 @60kg
- 1 x 3 @100kg
- 1 x 1 @120kg

Lying hamstring curls (available again)
- 1 x 7 each leg @25kg

~~Facing cable drive backs~~ - not enough time but not disappointed its extra

Cool down
lying on mat with legs elavated do a 1:1:1:1 breathing (in, hold, out, hold) x 5
walk back

Comment
The jump squats was good and comfortable the reverse lunges finally at 45 kg felt good so I went down till I was happy with my front leg angle and then week by week I will progress going lower till knees to grass. Then the split squats was good, I rested between each leg. The seated calf raise was changed to single leg because the adding 200kg of 20kg plates was getting to ridiculous and bending the bar, so I brought it down to 90kg and did single leg to make it equivalent to 180kg.
Others were ok. I saw from defranco video about a 5 min post workout recovery technique about the breathing, which was interesting, I could only hold for 3 sec and that was difficult as holding was difficult, but it feels good after.

seifullaah73 · « **Reply #1195 on:** April 05, 2018, 01:31:35 pm »

Date: 05/04/2018
Soreness: calves were sore af after calf raises
BW: 66.9kg
Injury: right hip sore

Condition: It was actually a nice sunny day, the workout went well even though tiring.

Warm up
Ankle mobility
calf stretch
hamstring stretch
glute stretch
high knee hip holds x 20 sec each leg
quad stretch
back mobility stretch
seated cross legged iliopsoas stretch

Workout
Jump Squats
- 3 x 5 @25kg

Reverse Lunges
- 1 x 5 @bw
- 1 x 3 @25kg dumbbells in each hand
- 2 x 7 @45kg dumbbells in each hand
- 1 x 7 @45kg dumbbells in each hand split squat variation

Single Seated Calf Raises
- 1 x 5 @25kg
- 2 x 12 @90kg on edge of weight plate
- 1 x 12 @90kg on floor

Single Leg Hamstring Curls
- 1 x 5 @15kg
- 2 x 7 @25kg
- 1 x 3 @15kg

Cable Drive backs leaning towards cable
- 2 x 10 @50kg

Cool down
light stretch
walk back

Comment
It was a nice session, the reverse lunges were tiring, some reps where I collapsed on my knees so I had to use up strength to come up from my knees as I was relaxed and then continue. Then the split squat variation I decided to not rest between legs, so I was tired there too and had to a rest a few seconds before finishing last 2 reps. Calf raises were tough and soleus muscle, which even extends below the main head of the calf was sore af. Hamstring curls are tough to get fully bent to 90 degrees or more, but I get it close. Then the cable push backs was good, I had to pull it back before I commenced as my leg not strong to walk it back. But a good session nevertheless. I am close to 50kg, which is the next weight after 45kg, I will make sure I am properly comfortable before hitting that milestone.

vag · « **Reply #1196 on:** April 06, 2018, 06:57:03 am »

How can you have problems doing a solid 60kg half squat and yet be able to DL 140kg and now do 7 reps of 90kg BSS???
No disbelief, just don't get it, some sort of crazy imbalance or other weird stuff going on here!

seifullaah73 · « **Reply #1197 on:** April 06, 2018, 07:51:38 am »

Quote from: vag on April 06, 2018, 06:57:03 am

How can you have problems doing a solid 60kg half squat and yet be able to DL 140kg and now do 7 reps of 90kg BSS???
No disbelief, just don't get it, some sort of crazy imbalance or other weird stuff going on here!

I actually managed 120kg for 7 reps of 3 sets in the partial squats. It's actually at full squat I can't get past 80kg because of my hips and also my lower back is always sore at 2/10. My hips are also problematic in the full squats.

It is strange.

seifullaah73 · « **Reply #1198 on:** April 07, 2018, 05:16:54 pm »

Date: 07/04/2018
Soreness: quads, they were sore during the workout
BW: 67.2kg

Condition: It was a pleasant weather, nice and cool, slight wind and it was luke warm.

Warm up
same entire body dynamic warm up
a walk, skip and run x 2 x 15m

Workout
Prowler sled walks x 2, skips x 1 - staff came and took it away saying it wasn't property of gym just something the athletics club chipped in to buy, so I couldn't use it.

Sprint Starts x 4
Push Up sprint starts x 3

50m Sprints x 5 @90-95%

some sprint pushes and other misc sprint starts

Cool down
lying down breathing 1:1:1:1
stretch
walk back

Comment
it was a nice day to work out, my legs, quads were sore and right hips too. I didn't get to fully use the prowler as it was not property of the gym but belongs to the athletics club, so it had to be taken away. Sprint starts felt good but knee still not getting high as I would like but the lean is almost there. Need some good drills to enforce good sprint start mechanics.

I ran twice one straight after the other as I wasn't happy with the first run based on how it felt and my leg placement but second was a little better.

But Still even more progress.
<a href="http://www.youtube.com/watch?v=1_s0ePIikMA" target="_blank">http://www.youtube.com/watch?v=1_s0ePIikMA</a>

seifullaah73 · « **Reply #1199 on:** April 07, 2018, 06:19:08 pm »

Just had a moment of Eureka in regards to improving my drive phase.

I was watching youtube videos and saw the dynamic step ups and that gave me an idea on how I can use that to drive my knees by doing step ups for height and for distance.

And maybe I can utilize skips for distance. Just something to experiment with.

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 848034 times)

seifullaah73

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seifullaah73

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seifullaah73

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seifullaah73

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AGC

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seifullaah73

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AGC

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seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

vag

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seifullaah73

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seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High