Author Topic: A Journey to Running Fast and Jumping High (Read 847911 times)

seifullaah73 · « **Reply #1515 on:** October 06, 2019, 09:39:11 am »

Date: 06/10/2019
Soreness: lower body fatigued

Condition: Supposed to wake up at 9am and get to the track at around 10:30am. But woke up at 10:30am FML and got to the gym at 11:45am. Had 1hr 15min to do warm up and workout, which is not enough. Track was wet so my sprint starts didn't work as my back leg completely slipped and I didn't cover any distance.

Track warm up
ankle walks
calf hops
hamstring kick stretches
lunge hamstring stretches
walking quad stretches
hip flexor stretch
back stretch

Sprint starts
- 1 step x 1 - second one slipped
- 2 step x 1 - less effort as I didn't want to slip

Workout
2 x 10m hill sprints
2 x 10m sled sprints @15kg
2 x 10m sprints unloaded
2 x 30m sled sprints @10kg
1 x 30m sprints
- Time ran out

Cool down
stretch
walk back

Comment
The sprints I managed to do were good especially the 10m sprint unloaded felt good and learning about a slight forward lean to help get my legs better in position to sprint and get a good angle was a good find. But at 30m legs were slightly fatigued so wasn't as good as the 10m but still was good.

seifullaah73 · « **Reply #1516 on:** October 08, 2019, 04:51:55 pm »

Date: 08/10/2019
Soreness: none

Condition: Got to the gym at 5:30pm and finished at 7:15pm. Gym not that busy, which was good for me to jump on one of the racks.

Warm up
ankle mobility
calf stretch
sitting hamstring stretch
bench quad stretch
single leg hamstring stretch
single and double leg glute bridges
high knee hip holds @40kg comfortably easy x 20 seconds each leg
squat stretch
back stretch double leg

Workout
Jump Squats
- 1 x 4 @20kg
- 3 x 5 @30kg

Half Squats
- 1 x 5 @40kg
- 1 x 4 @80kg
- 3 x 7 @120kg

Calf raises
- 3 x 15 @120kg

45 degree back extension
- 1 x 5 @40kg
- 1 x 5 @60kg
- 3 x 7 @70kg

Power cleans
- 1 x 3 @20kg
- 1 x 4 @40kg
- 2 x 5 @60kg

Shoulder Press
- 1 x 5 @20kg
- 1 x 5 @30kg
- 2 x 5 @35kg

Bent over rows
- 1 x 5 @20kg
- 2 x 5 @60kg

Cable kneeling crunches
- 1 x 5 @30kg
- 2 x 7 @60kg - easy

Lying lower ab knee raises
- 1 x 12 @20kg

Cool down
stretch
walk back

Comment
Good session. Did some jumps after the half squats and I could feel the difference in air time, much longer. 60kg Power cleans almost can catch under it, I can bring it almost high enough, just need to push my elbows out and catch it. But good session, legs feel good after.

seifullaah73 · « **Reply #1517 on:** October 10, 2019, 04:42:31 pm »

Date: 10/10/2019
Soreness: quads, posterior chain muscles involved in extending hips are fatigued

Condition: Got to the gym late as there was a traffic on the way to the gym at a standstill and I decided to turn back and take a detour as there was a accident and traffic was not going anywhere for a few hours. Rushed my workout by reducing the rest time but still finished late.

Warm up
ankle mobilty
calf stretch
seated hamstring stretch
edge of bench quad stretch
single leg hamstring stretch
single and double leg hip thrusts
high knee hip holds @45kg x 10 seconds each leg
squat stretch
back stretch double leg

Workout
Jump Squats
- 1 x 5 @20kg
- 3 x 5 @30kg

Half Squats
- 1 x 5 @20kg
- 1 x 5 @40kg
- 1 x 3 @80kg
- 3 x 7 @120kg - felt a slight pinch pain in the left glute at the tip of the bone.

Calf Raises
- 3 x 15 @120kg

Back Extensions @45 degrees
- 1 x 5 @20kg
- 1 x 4 @60kg
- 3 x 7 @70kg

Power Cleans
- 1 x 3 @20kg
- 1 x 3 @40kg
- 2 x 5 @60kg

Bent over rows
- 1 x 5 @15kg
- 2 x 5 @60kg

Shoulder press
- 1 x 5 @20kg
- 2 x 5 @30kg

Kneeling crunches
- 1 x 5 @25kg
- 2 x 12 @65kg

Lying knee raises/hip curls
- 2 x 10 @20kg

Cable woodchops
- 1 x 5 @30kg each side

Cool down
stretch
walk back

Comment
Good workout session, tried to hurry up the session so I could fit everything in, but still ran out of time that I couldn't complete the workout and my quads became very sore because the squats plus when doing the back extensions my quads were playing an assistant role but could feel it happening and just relax the quads and just solely work the hamstring, which made it easier and comfortable.
Power cleans at 60kg is coming up high, just need to progress the bar a bit higher than shoulder so I can catch under it without having to squat.

seifullaah73 · « **Reply #1518 on:** October 12, 2019, 10:01:46 am »

Date: 12/10/2019
Soreness: quads slightly and upper flutes

Condition: It was raining the whole time, track wet and slippery and on top of that gym being stingy of not letting me take rubber weights to use for sled and I can't bring my own weights if I need around 40-50kg.

so couldn't do sleds.

Warm up
Ankle mobility
Calf stretch dynamic leaning
Calf stretch walks with 15kg dumbbells in each hand
Quad stretch and walks
Hamstring stretch, single leg and leg swings
Single and double leg glute bridges
Quick high knees with 16kg kettlebell cable was used
Back stretch

Track warm up
A walk x 2 x 20m
A skip x 2 x 20m
A run x 1 x 20m

Sprint starts
- 1 step and 2 steps - careful not to slip

Work out
3 x 10m hill sprints

3 x 10m sprints

2 x 30m sprints

1 x 50m empty sled sprints

Gym work
Cable kneeling crunches
- 2 x 10 @ 65kg

Cable low ab high knee raises
- 2 x 10 @ 20kg

Cable twists
- 1 x 30kg

One arm dumbbell power cleans
- 2 x 5 each arm power cleans

Cool down
Stretch
Walk back

Comment
Bad session. Raining, sled weights taken from me so have an empty sled. They are not going to get a mention when I become famous. Runs felt healthy and that's about it.

FP · « **Reply #1519 on:** October 12, 2019, 04:31:15 pm »

re: your power cleans

So I'm not an expert by any means but I have received several coaching sessions on this lift, as well as online feedback and have worked on it pretty consistently for a few years.

Definite feedback:
-get coaching, post on a reddit for powerlifting at least. This lift is very difficult to learn on your own and every single incorrectly done rep is a big setback because it builds bad habits.
-start with hang/block (knee level) power cleans. They will transfer a lot more to sprinting and are generally considered an easier (introductory) lift because of the shorter range of motion.
-you can't be afraid of the bar hitting your collarbones. use a little less power so it doesn't go quite so high over them and hit them so hard. you should not be leaning back when you are catching the bar, but a slight forward lean, like a quarter squat. It's ok to have a slight backwards lean during the lift, but you have to return to that forward lean by the time you catch it.
-- work on your wrist flexibility so you can catch properly with your upper arms parallel to the ground.
-your bar path should be pretty much vertical, with a very slight horizontal pop when your hips contact the bar. You are popping it away from your body way too far.

feedback I am not 100% on:
-I think you are doing this movement with mostly your quads. It doesn't feel like you are getting much power out of the hip drive, it just looks like you are popping it up with your quarter squat.

This is the introductory progression I was taught when being coached this lift:
-Start in quarter squat with hips back
-relax your traps and focus on keeping them relaxed throughout the movement
-perform a hang power clean, focusing on getting the power from hip movement, not knee movement
-make sure you catch it in proper power position (with a slight upper body forward lean) EVERY SINGLE TIME

Don't worry about the weight at all for now, it will take a while to rebuild habits and relearn the lift

seifullaah73 · « **Reply #1520 on:** October 12, 2019, 05:10:35 pm »

Quote from: FP on October 12, 2019, 04:31:15 pm

re: your power cleans

So I'm not an expert by any means but I have received several coaching sessions on this lift, as well as online feedback and have worked on it pretty consistently for a few years.

Definite feedback:
-get coaching, post on a reddit for powerlifting at least. This lift is very difficult to learn on your own and every single incorrectly done rep is a big setback because it builds bad habits.
-start with hang/block (knee level) power cleans. They will transfer a lot more to sprinting and are generally considered an easier (introductory) lift because of the shorter range of motion.
-you can't be afraid of the bar hitting your collarbones. use a little less power so it doesn't go quite so high over them and hit them so hard. you should not be leaning back when you are catching the bar, but a slight forward lean, like a quarter squat. It's ok to have a slight backwards lean during the lift, but you have to return to that forward lean by the time you catch it.
-- work on your wrist flexibility so you can catch properly with your upper arms parallel to the ground.
-your bar path should be pretty much vertical, with a very slight horizontal pop when your hips contact the bar. You are popping it away from your body way too far.

feedback I am not 100% on:
-I think you are doing this movement with mostly your quads. It doesn't feel like you are getting much power out of the hip drive, it just looks like you are popping it up with your quarter squat.

This is the introductory progression I was taught when being coached this lift:
-Start in quarter squat with hips back
-relax your traps and focus on keeping them relaxed throughout the movement
-perform a hang power clean, focusing on getting the power from hip movement, not knee movement
-make sure you catch it in proper power position (with a slight upper body forward lean) EVERY SINGLE TIME

Don't worry about the weight at all for now, it will take a while to rebuild habits and relearn the lift

Thanks for getting back to me on that, I was starting to think that I was doing it right.

My upper body is shorter than my legs, so I can't get the bar to hip level without bring my arms wider than shoulder width and that makes it hard to catch on the shoulder wide. It only reaches my upper thigh.

My one question is when doing the power cleans are you thrusting the bar forward with your hips or are you more of jumping up and the hip automatically comes forward and hits the bar unintentionally.

I guess I should bend my knees less and bring my hips more back to make it a hip drive. I RDL the weight down and then bring it up to my thighs and then jump and bring bar up.

Thanks

Edit: Looking at hang power clean technique videos they bring the bar to mid thigh then when do the clean they bring knee forward and jump and bring bar up, like they shift forward.

FP · « **Reply #1521 on:** October 12, 2019, 05:43:47 pm »

I asked a similar question about jumping vs thrusting the bar forward on reddit and here's the response I got:

"Don't fixate on the "scoop"; just keep the bar close with your lats and your shoulders over the bar, then when you reach your power position drive your feet through the floor - so your hips should be going up not humping the bar forward. If you keep the bar close, it will contact your thighs, but will do so at an angle that doesn't push the bar out(like a stone skipping on water)."

So you're definitely not aiming to hit the bar forward, but it should be a mix of the hip thrust and quads jumping up. I'm not saying don't use your quads at all (cause that is a big part of the lift), I'm just saying I don't feel like you are getting much out of your hips.

I get what you are saying about having to grip it wide, but I think your catch is the biggest problem right now and maybe even the rest of the problems are coming from that. If you work on wrist flexibility you should at least be able to get close to a good catch.

seifullaah73 · « **Reply #1522 on:** October 12, 2019, 06:01:00 pm »

Quote from: FP on October 12, 2019, 05:43:47 pm

I asked a similar question about jumping vs thrusting the bar forward on reddit and here's the response I got:

"Don't fixate on the "scoop"; just keep the bar close with your lats and your shoulders over the bar, then when you reach your power position drive your feet through the floor - so your hips should be going up not humping the bar forward. If you keep the bar close, it will contact your thighs, but will do so at an angle that doesn't push the bar out(like a stone skipping on water)."

So you're definitely not aiming to hit the bar forward, but it should be a mix of the hip thrust and quads jumping up. I'm not saying don't use your quads at all (cause that is a big part of the lift), I'm just saying I don't feel like you are getting much out of your hips.

I get what you are saying about having to grip it wide, but I think your catch is the biggest problem right now and maybe even the rest of the problems are coming from that. If you work on wrist flexibility you should at least be able to get close to a good catch.

Now that I think about it, when I perform the jump, I only jump and try and catch from the jump rather than thinking about using my hips in the jump, so you are right that I am using my quads only as i'm only jumping.

The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Saw this video. Nice. You can see he has to move his knees forward to bring the bar to the power position.

<a href="http://www.youtube.com/watch?v=0aP3tgKZcHQ" target="_blank">http://www.youtube.com/watch?v=0aP3tgKZcHQ</a>

FP · « **Reply #1523 on:** October 12, 2019, 06:41:41 pm »

Quote from: seifullaah73 on October 12, 2019, 06:01:00 pm

The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Yes, the knees do come forward slightly.
And I think hang power snatch would work and I have seen a pretty good youtube sprinter do that but you still need to solve the problem of the bar traveling really far forward after your hips contact with it. On the other hand it does require a bunch of shoulder mobility to be able to catch it with upright torso. It's probably tougher to get right.

seifullaah73 · « **Reply #1524 on:** October 13, 2019, 10:45:18 am »

So I found this video, it's the main part of the movement and the difficult part.

<a href="http://www.youtube.com/watch?v=CNsVneXCTDE" target="_blank">http://www.youtube.com/watch?v=CNsVneXCTDE</a>

In terms of bar travelling far from body I will practice by just moving the bar from the hip using arms and keeping bar close.

<a href="http://www.youtube.com/watch?v=13r6_OYwEdk" target="_blank">http://www.youtube.com/watch?v=13r6_OYwEdk</a>

But got to practice the scoop a lot.

FP · « **Reply #1525 on:** October 14, 2019, 03:32:53 am »

Wait, just to be clear, you shouldnt be using your arms very much, especially not "moving the bar from your hips using arms". If anything, you should be practicing not using your arms. Your arms do come into play but when the weight gets heavy, not with light weight. At this stage your arms should be assisting in keeping the bar on the correct path but definitely not initiating the movement or anything like that.

seifullaah73 · « **Reply #1526 on:** October 14, 2019, 08:34:45 am »

Quote from: FP on October 14, 2019, 03:32:53 am

Wait, just to be clear, you shouldnt be using your arms very much, especially not "moving the bar from your hips using arms". If anything, you should be practicing not using your arms. Your arms do come into play but when the weight gets heavy, not with light weight. At this stage your arms should be assisting in keeping the bar on the correct path but definitely not initiating the movement or anything like that.

Oh I see.
I watched a video from mark rippetoe, who said you jump up with the arms straight and after you have jumped you lift the bar up well basically guiding the bar up and then you catch it from under.

But if I don't lift the bar up after the bar starts moving upward from the jump, it won't get up that high, there has to be some even if a little use of the arms to lift the bar up.

seifullaah73 · « **Reply #1527 on:** October 15, 2019, 06:52:25 pm »

Date: 15/10/2019
Soreness: none

Condition: Evening gym session from 5:15pm to 7:45pm. Was feeling good. Gym was crowded but the platform I wanted to use got free when I was finished at another platform so that was good.

Warm up
ankle mobility
calf stretch
hamstring stretch seated
quad stretch on bench
single leg hamstring stretch
single leg glute bridge and double leg
high knee lifts /w kettlebell - cable not available at this time
squat stretch
back stretch

Workout
Jump Squats
- 1 x 5 @20kg
- 3 x 5 @30kg

Half Squats
- 1 x 5 @60kg
- 1 x 4 @100kg
- 3 x 7 @120kg

Calf raises
- 3 x 15 @120kg

Back extensions
- 1 x 5 @20kg
- 1 x 5 @60kg
- 3 x 7 @70kg

Power snatch
- 1 x 5 @20kg
- 2 x 4 @30kg

Bent over rows
- 2 x 5 @60kg

Shoulder press
- 1 x 5 @20kg
- 1 x 4 @30kg
- 2 x 5 @35kg

Kneeling crunches
- 1 x 5 @30kg
- 2 x 12 @65kg

Lying knee raises
- 2 x 10 @20kg

Oblique cable twists
- 1 x 5 @20kg
- 1 x 5 each side @35kg comfortable

power snatch practice
- using light bar 10kg
- using heavy 20kg bar
- Note: Major progress made - using the video from mark rippetoe about the arm pulling which is initiated when coming down from the jump, I understand when to initiate the pull and also to track the bar close to my body. But a lot of concentration is required and at the scoop phase the knee and hip bend is small so jumping from there would be difficult but it can be done. Will record a video. 5kg plates added can be done but it's a challenge.

Cool down
stretch
walk back

Comment
Major progress on the snatch, squats are comfortable. The others are ok.
Hard part of snatch is getting enough hip bend at the scoop phase as when the knees move slightly forward to make the torso erect, the hips extend slightly too, so will practice more to snatch from the scoop phase before lowering the weight, but elbow bending is not a problem. Power snatch useful in recruiting fast twitch fibres and to be more explosive in a short time where you extend and flex the hips as quickly as possible. Even after power snatching light weight, I feel very light and explosive after. Vert definitely seems to be improving.

seifullaah73 · « **Reply #1528 on:** October 17, 2019, 04:50:20 pm »

Date: 17/10/2019
Soreness: none

Condition: Got to gym early by 15 minutes but finished at the same time due to practicing snatch and even recorded and was happy with it but after seeing the video, I am ashamed that I don't want to post it on here, will post it once I am happy with the form.

What I learned: I learned that when doing the power snatch you keep you arm straight till you reach the peak of your jump and when coming down you lift the weight up but that is WRONG!!!, it becomes difficult. I think I know what I am supposed to do, it's jumping up and mid flight you force yourself downwards while at the same time lifting the bar upwards. I did this but am not getting enough hip drive in my jumps.

Warm up
same

Workout
same - core workout cable was used so had to use a bench.

Cool down
same lol

Comment
I don't see the point of jump squats if I am not going to progress the weights so might switch back to single leg BSS jumps, but will only be 2 sets as time is short. Squats were comfortable and calf raise were good and back extension was comfortable. Power snatch still got some learning to do. Recorded my snatch and not impressed. I can do the jump only using the hip drive but doing the entire snatch. When snatching from the scoop I have to dip a little to get momentum. Whole session was crap because I couldn't complete workout the way I wanted but oh well.

seifullaah73 · « **Reply #1529 on:** October 17, 2019, 05:18:02 pm »

Regarding the power snatch, the more I see the more I am wrong about my first assessment.

Looking at the snatch from the scoop to the bar over head, I don't see jumping, what I see is that as the knee travels forward the bar starts moving up the thigh faster and hips starts to drive forward while the knee extends until the body is straight and going on to your toes because the hip was travelling forward like in the slow motion below. After the hip is driven fully the arm brings the bar up and then pulls body down or something. So basically you don't want the bar to lose contact with your body after the scoop till the hips have extended fully.

I understand the scoop but from the scoop to the hip drive and jump, if there is a jump is the part i'm stuck at. what happens to me is that I jump using my legs and not my hips and do double butt kicks when in the air for some reason lol.

<a href="http://www.youtube.com/watch?v=BaS83XrnbGg" target="_blank">http://www.youtube.com/watch?v=BaS83XrnbGg</a>

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Author Topic: A Journey to Running Fast and Jumping High (Read 847911 times)

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

FP

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

FP

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

FP

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

FP

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