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Author Topic: A Journey to Running Fast and Jumping High  (Read 847878 times)

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AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #1305 on: November 26, 2018, 08:17:27 pm »
+3
Quote from: seifullaah73 on November 24, 2018, 10:58:14 am
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.
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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1306 on: November 27, 2018, 11:48:13 am »
+1
Quote from: acole14 on November 26, 2018, 08:17:27 pm
Quote from: seifullaah73 on November 24, 2018, 10:58:14 am
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1307 on: November 27, 2018, 06:59:48 pm »
+1
Date: 27/11/2018
Soreness: lower body little sore
BW:10st 03lbs

Condition: It was a nice day and had a sufficient amount of time. Damn treadmill only goes up to 23km/h as it won't let me enter anything higher.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated and lying
   single leg glute bridge
   quad stretch - bench and lunge variation
   single leg hip thrust
   high knee hip holds @40kg x 10 sec each leg
   back stretch front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Splits Squats
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises on edge of plate
      - 1 x 5 each leg
      - 3 x 8 each leg @40kg total

   Bent single leg reverse hyperextension on incline bench using cable w/ footstrap
      - 1 x 7 each leg @10kg
      - 3 x 8 each leg @20kg

   Shoulder press front and side
      - 2 x 10 total (5 each side) @15kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good session, Bulgarian split squats are tiring so I avoid mixing the tiring aspect of it in the workout so first set I do both legs and then I rest between legs.
Treadmill only 23km/h a bummer. BSS are feeling comfortable struggle.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #1308 on: November 27, 2018, 07:43:21 pm »
+3
Quote from: seifullaah73 on November 27, 2018, 11:48:13 am
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....
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adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1309 on: November 27, 2018, 08:10:13 pm »
0
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.
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maxent

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Re: A Journey to Running Fast and Jumping High
« Reply #1310 on: November 27, 2018, 08:26:30 pm »
+4
Quote from: adarqui on November 27, 2018, 08:10:13 pm
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.

I don't think many ppl here would like them (there is a huge bias against cardio equipment on the internet among 'lifting' communities).  ive had one for years and hardly used it but lately ive started loving having one because you can get a good quality cardio session with exactly the parameters you want for that session. like yesterday i decided to go for a 5km PR and i was able to monitor and adjust my pace in realtime for my goal. And because it's indoors you can use it regardless of inclement weather. A bike is my pref for conditioning, but for my sport running has better carryover.
« Last Edit: November 27, 2018, 08:28:05 pm by maxent »
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Training for balance in GPP and SPP.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1311 on: November 28, 2018, 05:30:27 am »
+1
Quote from: acole14 on November 27, 2018, 07:43:21 pm
Quote from: seifullaah73 on November 27, 2018, 11:48:13 am
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.

Quote
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.

Buying one after looking is just financially impossible, they are purpose built and wouldn't be used that much and so I go around and look for any facilities but I doubt it so I guess it's back to my favorite track work, which is reverse of over-speed training is resistance training, sled work.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1312 on: November 28, 2018, 11:17:32 pm »
+2
Quote from: seifullaah73 on November 28, 2018, 05:30:27 am
Quote from: acole14 on November 27, 2018, 07:43:21 pm
Quote from: seifullaah73 on November 27, 2018, 11:48:13 am
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.

Quote
ya i'd never buy a treadmill. if some facility has one that goes way up in speed to occasionally use, cool. if not, real sprinting.

Buying one after looking is just financially impossible, they are purpose built and wouldn't be used that much and so I go around and look for any facilities but I doubt it so I guess it's back to my favorite track work, which is reverse of over-speed training is resistance training, sled work.

don't forget slight downhill sprint work, and wind-assisted sprint work .. two fundamental forms of overspeed. wind-aided is safer and feels great. use nature sometimes, feels normal. :highfive:

 :ibrunning:
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vag

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Re: A Journey to Running Fast and Jumping High
« Reply #1313 on: November 29, 2018, 10:53:51 am »
+1
Quote from: seifullaah73 on November 28, 2018, 05:30:27 am
Quote from: acole14 on November 27, 2018, 07:43:21 pm
Quote from: seifullaah73 on November 27, 2018, 11:48:13 am
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.


Still a logic gap here.
Say your max speed is 30kmh. And a badass MF treadmill has 36kmh.
If you can't reach 32kmh in the track, you can't reach it on the treadmill too. It may have speed up to 100kmh, still the most you can run is your max speed. Plus on the track it is really running, it is the actual speed you are trying to measure and improve, treadmill is a different thing, very close to running maybe, but not the same.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1314 on: November 29, 2018, 11:02:19 am »
0
Quote from: acole14 on November 26, 2018, 08:17:27 pm
Quote from: seifullaah73 on November 24, 2018, 10:58:14 am
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

I did some treadmill runs at 23km/h and it was fairly comfortable but as I tried to grab the side railings to prop myself up to put my legs to the side, my left hand missed the railing and I slipped and fell on my knees on the treadmill, not really that scary, but something I have to get used to.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1315 on: November 29, 2018, 11:13:06 am »
+1
Date: 29/11/2018
Soreness: legs a little weak
BW: 65kg

Condition: It was a good session had a good amount of time. Gym mildly crowded so I still could do my workout comfortably. From 10:30 am and finished at 1:15 just in time before women's session. I can't get access to fast treadmill so I will be aiming to try and run 23km/h at 5 degree incline and try progressing as much as I can.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch seated and lying on bench
   quad stretch bench and lunge variation
   Single leg glute bridge x 5 /w 5 sec pause
   high knee hip holds x 20 sec @40kg
   back stretch - front and back

Workout
   Jump Squats
      - 3 x 5 @30kg

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 4 each leg @15kg dumbbells in each hand
      - 3 x 7 each leg @30kg dumbbells in each hand

   Single leg calf raises on edge of plate
      - 1 x 7 each leg @bw
      - 3 x 7 each leg @40kg

   Treadmill sprint 23km/h @5 degree incline 5-7 seconds

   Bent single leg reverse hyperextensions
      - 1 x 4 each leg @10kg
      - 3 x 8 each leg @20kg

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

   23km/h sprints on 0 degree incline for 15 seconds

   Shoulder press standing front and side
      - 2 x 5 each side @15kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
A good session. Have to get used to sprinting on a treadmill. The BSS is comfortable. Calf raise is at a good weight left leg weaker than my right. Shoulder press are comfortable.
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #1316 on: November 29, 2018, 11:18:32 am »
+3
Quote from: seifullaah73 on November 29, 2018, 11:13:06 am
Have to get used to sprinting on a treadmill.

bro. why.
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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1317 on: November 29, 2018, 11:23:29 am »
0
Quote from: LBSS on November 29, 2018, 11:18:32 am
Quote from: seifullaah73 on November 29, 2018, 11:13:06 am
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #1318 on: November 29, 2018, 08:20:34 pm »
+2
Quote from: seifullaah73 on November 29, 2018, 11:23:29 am
Quote from: LBSS on November 29, 2018, 11:18:32 am
Quote from: seifullaah73 on November 29, 2018, 11:13:06 am
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

Again, all of those things will happen whether you sprint on a treadmill or on a track (which you have access too, right?). Plus, you won't be as restricted running on a track compared to a treadmill (and you nearly fell off at 23km/h).
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adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1319 on: November 29, 2018, 11:21:56 pm »
+1
Quote from: seifullaah73 on November 29, 2018, 11:23:29 am
Quote from: LBSS on November 29, 2018, 11:18:32 am
Quote from: seifullaah73 on November 29, 2018, 11:13:06 am
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

i feel like it'd have benefits for running, not as much for sprinting. could be some benefits there but risk/mechanics/limitations seem to outweigh the benefits IMHO.

on the other hand, for running, could really help with pacing. it's much easier to find access to a treadmill that can go 12 mph, as compared to say 20 mph. 12mph is a very fast pace for most people when it comes to running, so anywhere from 10.5-12mph would probably accommodate most people.
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