Author Topic: A Journey to Running Fast and Jumping High (Read 1719401 times)

seifullaah73 · « **Reply #1290 on:** October 06, 2018, 06:18:17 pm »

Quote from: LBSS on October 06, 2018, 04:32:23 pm

how is there a 15-minute differential between going to and from the gym?

lol. I'm glad you asked. I just skipped on the details.
Easiest way I can explain is that from where I live, you pass 2 areas before you reach the town centre and then from town centre there is a 30 min walk to the gym. also 10-15 min walk from area 2 to town centre.

So i first caught a bus to area 1 for some business then I walked towards area 2, on the way someone I know gave me a lift to area 2. I walked from area 2 to town and then walk to the gym. on the way back I walk to area 2 but not to the same spot where I walked to the gym, a little distance further away I catch the bus on the outskirts of area 2, which connects to town.

So I added up the walking I did to the gym including the walk before getting a lift, which was a few minute car drive.

So I did more walking on the way then I did on the way back.

seifullaah73 · « **Reply #1291 on:** October 10, 2018, 01:17:50 pm »

Date: 10/10/2018
Soreness: hips a little tight, quads
BW: unknown

Condition: It was a normal day. Home workout. Explosive based workout.

Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
hip stretch
back stretch - front and back
single leg glute bridge

Workout
Reverse lunge to eccentric explosive single leg jumps
- 3 x 5

Pistol squat jumps /w 5kg weight
- 3 x 7 each leg holding 5kg weight

Quadraped hip extension /w 15kg load
- 3 x 7 each leg @15kg attached to toes

Single leg calf raise jumps off edge of steps
- 3 x 10 each leg @bw

Planks for approx 2 min

Cool down
stretch

Comment
It was an ok session. the pistol squats are easy so I decided to make it explosive based and do jumps while holding on to 5kg weight in front. Then did quadraped hip extension was fun. single leg calf raise was difficult in terms of getting much air time lol and other factors such as arm helping too some degree but calf felt worked out.

adarqui · « **Reply #1292 on:** October 10, 2018, 11:08:22 pm »

Quote from: LBSS on October 06, 2018, 04:32:23 pm

how is there a 15-minute differential between going to and from the gym?

glute activation / PAP! lulul.

seifullaah73 · « **Reply #1293 on:** October 11, 2018, 10:14:13 am »

Quote from: adarqui on October 10, 2018, 11:08:22 pm

Quote from: LBSS on October 06, 2018, 04:32:23 pm
how is there a 15-minute differential between going to and from the gym?

glute activation / PAP! lulul.

lol that could have been a possibility as well. super strong glutes helped me cover more distance with my walks and therefore cover distance more quicker.

seifullaah73 · « **Reply #1294 on:** October 13, 2018, 10:00:21 am »

Date: 13/10/2018
Soreness: hamstring, hips, glutes
BW: 64.7kg

Condition: It was raining again

was walking to gym, as I got outside the centre sun came out and rain stopped.

. Even though it was a little humid.
But it was nice but track wet and therefore unable to get maximum grip on track when pushing off but def better than running in the rain.

Warm up
30 min walk after catching bus to town centre
ankle mobility
calf stretch
hamstring stretch seated
front to back leg kicks
standing hip extensions
quad stretch on bench and walking
single leg glute bridge
high knee holds /w cable attached to feet @35kg 20 seconds 90 degree only
back stretch front and back

Track warm up
a walk x 2 x 20m
a skip x 2 x 20m (skip and direct alternate steps)
a run x 2 x 20m
alternating high knee drills x 20m
fast high knee drills x 10m

Track Workout
2 x 10m sled sprints /w 40kg load
1 x 10m sled sprints /w 10kg load (15% bodyweight)
2 x 10m sprints

2 x 30m sled sprints /w 15% bodyweight
1 x 30m sprints

1 x 50m sprints

Gym workout
2 x planks (2 variations)

Bench Press
- 2 x 10,5 @40kg

Standing Vertical Jump Tests
- approx 23-24 inches

Cool down
stretch
40min walk back to area 2 where I catch bus

Comment
It was a good session, the sled sprints really help but the wet track doesn't help get grip on the track to get full effort sprint start. so it trains the driving phase after the start until track is dry. but hamstring felt it a lot during the sled sprints and I definitely love sled work as they really help with acceleration. Bench press 40kg is like most I can do but not 1RP but anything heavier will be a struggle.

seifullaah73 · « **Reply #1295 on:** October 16, 2018, 11:58:21 am »

Date: 16/10/2018
Soreness: quads, calves

Condition: Home workout, going heavier but replaced pistol squats with something more strength based.

Warm up
ankle mobility
calf stretch
hamstring stretch seated and lying
quad stretch lunge variation
single leg hip thrusts on edge of bed x 5 w/ 5 sec pause on top
high knee hip holds x 20 sec each leg
standing hip extensions each leg x 5 /w 5 sec pause at the back
back stretch front and back

Workout
slow eccentric reverse lunge to explosive concentric lunge jump
- 3 x 8 @bw

weighted step ups on to chair /w weight on the arm of the free leg side to add some core stability work in too.
- 3 x 8 each leg @20kg load in one hand

Quadruped hip extension /w weight on feet
- 3 x 8 each leg @20kg load

Single leg calf raise on edge of steps with weight in one hand
- 3 x 8 each leg @20kg load

Planks x 2 1/2 min

Cool down
stretch

Comment
It was a good session, step ups felt good. The quadruped session was a little disappointing in terms of that it wasn't perfect, with left leg I could do it with minimal leaning towards the ground but there was more leaning when working out my right leg or my right leg goes more back then up, so did extra reps on the right leg. But will need to work on that. Others went well. hopefully next week back in the gym.

seifullaah73 · « **Reply #1296 on:** October 26, 2018, 11:33:17 am »

Date: 26/10/2018
Soreness: calves
BW: 64kg approx not sure

Condition: Not really a workout, I had to get somewhere really quick, so I decided to jog slow pace, not too slow and not too fast, just a controllable slightly slow pace.

Jogged for 1.89km in approx 10mins

The closer I got to the destination I was slightly increasing my pace unintentionally. I had 2 stops because of crossing road and traffic light, so jogged on spot to avoid rest, stops lasted for about 10-15 seconds

Just for fun that makes it a pace for 26 mins for 5k, which is around 8:30 per mile.

Haven't been able to be active so it was good to something. I was tired at the end as when you stop you body trying to get enough oxygen to be in relaxed state.

seifullaah73 · « **Reply #1297 on:** November 05, 2018, 05:09:55 pm »

Date: 05/11/2018
Soreness: quads feel weak after workout
BW:63.7kg

Condition: Managed to finally get to the gym, even though I had to do the usual bus and walk combo at around 6pm, got to gym at around 6:30 and gym closes at 8pm so did a quick compound session workout.

Warm up
ankle rotations
calf stretch
lying hamstring stretch
lunge quad stretch
single leg glute bridge
high knee hip holds /w cable attachment @30kg x 20 sec
back stretch - not sure if it is a good idea to do before weight workout - but will try

Workout
Jump Squats made sure not to go below parallel
- 3 x 5 @25kg
Note: first set annoying my back and moderately painful on my lower back but set after set I got comfortable and pain went down

Pin Squats @pin 12
- 1 x 5 @25kg
- 3 x 7 @60kg

Single leg calf raise on edge of plate
- 3 x 10 @holding 25kg dumbbell in one hand and holding pillar support with other hand

Sprint arm swings
- 2 x 20 @5kg dumbbells in each hand

Bench Press
- 1 x 10 @40kg
- 2 x 2,5 @50kg
Note: 50kg heavy so managed to do only 2 reps just about and second set I asked someone to spot me to go up to 5, from 3 he did half work, 4-5 he did all the work lol just too heavy for me.

Cool down
stretch
walk back

Comment
it was nice to be back, do some basic compound workout. Nice and light. Remove any rust as was evident from the jump squats. With the squats it is more difficult to descend as I try really hard to embrace my core to minimize low back pain, which helped a lot, pain was minimal. descending was average difficult but ascending was easy for some reason.

seifullaah73 · « **Reply #1298 on:** November 15, 2018, 11:36:08 am »

Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm

. 15min is nothing. But I was allowed to use track. So I did.

Warm up
ankle rotation
calf stretches
seated hamstring stretches
quad stretch
high knee hip holds x 10 sec each leg
overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
back stretch - lying on front and scorpion stretch

Workout
Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

Reverse lunge to jump onto tyre 2 x 8

4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
stretch

Comment
Forgot it was woman's session, had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

adarqui · « **Reply #1299 on:** November 15, 2018, 10:11:08 pm »

Quote from: seifullaah73 on November 15, 2018, 11:36:08 am

Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm . 15min is nothing. But I was allowed to use track. So I did.

Warm up
ankle rotation
calf stretches
seated hamstring stretches
quad stretch
high knee hip holds x 10 sec each leg
overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
back stretch - lying on front and scorpion stretch

Workout
Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

Reverse lunge to jump onto tyre 2 x 8

4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
stretch

Comment
Forgot it was woman's session, had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.

seifullaah73 · « **Reply #1300 on:** November 16, 2018, 03:46:13 pm »

Quote from: adarqui on November 15, 2018, 10:11:08 pm

Quote from: seifullaah73 on November 15, 2018, 11:36:08 am
Date: 15/11/2018
Soreness: quads slightly
BW: 10st 03lbs

Condition: I managed to fix the car, but brake pipe is leaking very minorly, so I can use car but later on will have to replace brake pipe. So I got to go to gym and arrive at 1:15 and remember it's woman session till 2:15 and then gym closes at 2:30pm . 15min is nothing. But I was allowed to use track. So I did.

Warm up
ankle rotation
calf stretches
seated hamstring stretches
quad stretch
high knee hip holds x 10 sec each leg
overhead (holding small tyre) squats - feel might be good for trunk stabilization and lower back neutralization x 5
back stretch - lying on front and scorpion stretch

Workout
Box jumps on top of (tractor tyre with another tyre half width stacked) 3 x 10

Reverse lunge to jump onto tyre 2 x 8

4 tyres laid out on the floor, 1st being tractor, second being half the width and the last 2 being half of that tyre like a normal size tyre. I would then partial squat on one leg next to the tyre than explode up and jump inside the tyre and then squat again on one leg patially like halfway from parallel and then jump out on other side of tyre then repeat to all tyres. x 2 - side ways and then frontwards.

Cool down
stretch

Comment
Forgot it was woman's session, had to improvise and then I wanted to use sled with weights for quad strengthening and one staff member says I can't use weight or sled, even though I said I was allowed to use sled they said I can't use weight from gym or weight meant for the track but they said it was meant for club members, which is ridiculous as I was allowed to wear it. But this staff member has the keys to the cabin which contains the equipment and was not willing to let me. So I had short session.

sucks. least you got to use the track tho.

getting all ready for a session then not being allowed to use the track etc, is such an annoying moment.

The worst thing is, I come in and they say you can't use gym because it's woman session but you can use track. Later they say you can't use track equipment only for track members, she actually said "It's open to the member of public" lol. but you can use track. I came for gym session without any track equipment and I am just dilly dallying around with no equipment and only track to stare at. But come sunday I will use sled and weights regardless what they say, cos other staff members let me. so they know what they can do to their "request denied" attitude. They say bring your own sled and your own weight plates lmfao. I ain't doing no such thing.

Thank god, car is back on the mend and I can get back to the regular gym session.

seifullaah73 · « **Reply #1301 on:** November 18, 2018, 04:19:52 pm »

Date: 18/11/2018
Soreness: none
Bw: 10st 3lbs

Condition: It was windy but sunny too. I got that sled out and banged on some weights from the cabin.

Warm up
Ankle mobility
Calf stretch
hamstring stretch
Leg swings
Box squats
High knee holds with 30kg weight resistance

Track warm up
A walk
A skip
A run

Workout
30m sprints with 20% loaded sled x 2
30m sprints x 3 without load
50m sprint x1
Light 50m hurdles

Cool down
Stretch

Comment
1hr to do workout got 15 minutes extra. Good warm up workout. Measured svj at 23 inches

seifullaah73 · « **Reply #1302 on:** November 20, 2018, 07:04:47 pm »

Date: 20/11/2018
Soreness: legs felt like jelly
BW: 10st 03lbs

Condition: It was a good session but also tough at the beginning. I had a lot of time so that was good to.

Warm up
Ankle mobility
Calf stretch
Seated hamstring stretch
lying on bench hamstring stretch
Quad stretch on bench and lunge - hamstring cramped up but not as bad as last time
High knee hip holds with resisted load 40kg x 10 sec each leg
Back stretch front and back
single leg hip thrust

Workout
Jump Squats - rusty causes slight back pain and not really bouncy, a lot of pauses at the bottom part
- 3 x 5

Bulgarian Split Squats
- 1 x 4 each leg @bw
- 1 x 5 each leg @15kg dumbbells in each hand
- 3 x 7 each leg @30kg
Note: The struggle is real, this was really difficult. It was soo difficult I am finding hard to believe how I will progress from 30kg, last set I did one leg alright but when I switched to other leg legs felt like jelly and I failed that set and I thought to rack the dumbbell but I said "NO!" so I rested a minute and did the set for that leg again and succeeded. THE STRUGGLE IS REAL.

Single leg calf raises on edge of weight plate
- 1 x 4 each leg @bw
- 3 x 8 each leg @25kg dumbbell in one hand

Bent leg single leg reverse hyperextensions
- 3 x 9 each leg @15kg cable attached to feet

Planks with 10kg on lower back
- 2 x 1-2 min

Overhead squats with a 10kg aluminum bar overhead
- 1 x 7

Seated sprint arm swings
- 2 x 20 @5kg dumbbells in each hand

Shoulder press front and side
- 1 x 10 each side @12.5kg dumbbells in each hand

Bent over rows with a 1 rep deadlift start and end
- 2 x 5 @60kg

Single rep heavy partial squats
- 2 x 1 @100kg

Cool down
stretch
walk back

Comment
Great session. BSS is sooo difficult so I do it at the beginning of the session and the rest I am comfortable doing. My plan do 4 weeks of BSS however far I progress and then switch to box squats for hip power. The heavy squats is to try get my back used to heavy loads but at partial squats, the 100kg partial squat was a little painful for my lower back but not sharp mild but at 6/10 pain level. So will stick till I can do it pain free.

seifullaah73 · « **Reply #1303 on:** November 24, 2018, 10:58:14 am »

Date: 24/11/2018
Soreness: legs are tired
BW: 65.5kg

Condition: It was a wet day and rain had just recently stopped when I arrived. It was cold but little wind. It was a nice session too. Gym was crowded so had to make do with little space for my mobility stretch warm ups.

Warm up
ankle mobility
dynamic calf stretch
lying hamstring stretch
single leg glute bridge
lunge quad stretch
high knee holds - strap around thigh near knee is easier to hold at heavier weights than feet strap @40kg x 20 sec each leg

Gym Workout - experimental
treadmill sprint
- 15km/h for 20 sec approx
- 20km/h for 20 sec approx
Note: Just testing out the treadmill speed, as it speeds up it does get louder so I hope it doesn't attract attention.

Track Warm up
A walk x 2 x 20m
A skip x 2 x 20m
A run x 2 x 20m
Fast high knee runs x 10m
Alternating high knee drills x 30m

Workout
2 x 10m sled sprints @ heavy load 40kg

1 x 10m sled sprints @~15% bw, 10kg

1 x 10m sprints

2 x 30m sled sprints @~15% bodyweight, 10kg

2 x 30m sprints

1 x 50m sprints

Plank x 1 min

Cool down
walk back
stretch

Comment
Had to get the bus as car was being used. But recently when I go to track I witness some weird shit. Last week a guy making doughnuts with his car which you can hear screeching from a far and this time A mid size dog was running around very active, he jumped over the railing, which is at both sides of the road and ran across the road and jumped over the other railing, then later on he was coming at the railing diagonally and i see a car coming, I'm thinking maybe the dog will not jump over but rather it was coming at an angle directed at the car jumps over the railing and lands right in front of the car, emergency brakes pulled and dogs head and neck hits the headlights and breaks it and then it runs off a few meters and jumps over the other railing and stops and looks back and then it continues running lol. the car driver was keeping an eye to see who the owner was to be held responsible for the damages lol. It was a good session. I enjoy the feeling of running with a sled and then running without a sled. with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

adarqui · « **Reply #1304 on:** November 25, 2018, 10:39:24 pm »

Quote from: seifullaah73 on November 24, 2018, 10:58:14 am

Date: 24/11/2018
Soreness: legs are tired
BW: 65.5kg

Condition: It was a wet day and rain had just recently stopped when I arrived. It was cold but little wind. It was a nice session too. Gym was crowded so had to make do with little space for my mobility stretch warm ups.

Warm up
ankle mobility
dynamic calf stretch
lying hamstring stretch
single leg glute bridge
lunge quad stretch
high knee holds - strap around thigh near knee is easier to hold at heavier weights than feet strap @40kg x 20 sec each leg

Gym Workout - experimental
treadmill sprint
- 15km/h for 20 sec approx
- 20km/h for 20 sec approx
Note: Just testing out the treadmill speed, as it speeds up it does get louder so I hope it doesn't attract attention.

Track Warm up
A walk x 2 x 20m
A skip x 2 x 20m
A run x 2 x 20m
Fast high knee runs x 10m
Alternating high knee drills x 30m

Workout
2 x 10m sled sprints @ heavy load 40kg

1 x 10m sled sprints @~15% bw, 10kg

1 x 10m sprints

2 x 30m sled sprints @~15% bodyweight, 10kg

2 x 30m sprints

1 x 50m sprints

Plank x 1 min

Cool down
walk back
stretch

Comment
Had to get the bus as car was being used. But recently when I go to track I witness some weird shit. Last week a guy making doughnuts with his car which you can hear screeching from a far and this time A mid size dog was running around very active, he jumped over the railing, which is at both sides of the road and ran across the road and jumped over the other railing, then later on he was coming at the railing diagonally and i see a car coming, I'm thinking maybe the dog will not jump over but rather it was coming at an angle directed at the car jumps over the railing and lands right in front of the car, emergency brakes pulled and dogs head and neck hits the headlights and breaks it and then it runs off a few meters and jumps over the other railing and stops and looks back and then it continues running lol. the car driver was keeping an eye to see who the owner was to be held responsible for the damages lol. It was a good session. I enjoy the feeling of running with a sled and then running without a sled. with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

pretty cool about the treadmill. ya it gets very loud at that speed.

sucks about the dog tho. hopefully it's ok. eek.

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Author Topic: A Journey to Running Fast and Jumping High (Read 1719401 times)

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

adarqui

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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

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

adarqui

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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

adarqui

Re: A Journey to Running Fast and Jumping High