Author Topic: A Journey to Running Fast and Jumping High (Read 847518 times)

FP · « **Reply #1800 on:** April 06, 2022, 12:49:34 pm »

Quote from: seifullaah73 on April 06, 2022, 05:57:48 am

Quote from: FP on April 05, 2022, 01:11:30 pm
Hey I think you got the wrong impression i'm not advocating for decline situps. If you read the last of T0dddays posts he says that he does them minimally and tries to get the bulk of his hip flexor volume with leg raises. If you read my post when I said that I "only did this stuff", thats leg raises off the bench and deadbugs NOT decline situps. Sorry for the confusion

My last post was just ranting on how dangerous the actual exercise is, I would never progressively overload it. Not actually aimed at you or toddaayy. I just do not understand how he could do that with 40lb behind his head without curving spine.

But second point you can actually bulk up your hip flexor? With the leg raise of the bench or just normal leg raise. Is it isometric one? Tell me more. Would this mean having more muscle motor units to recruit. I would assume an explosive version could help recruit or activate the type 2 muscle fibres. Fast twitch. Sorry it felt like a personal attack at you, more so towards the exercise trying to break my spine lol.
I think it was that statement about good sprinters should be able to do decent weight making me feel like I must be a poor sprinter if I can't do them.

Hey it's all good man I'm sorry my post made you feel that way. But don't be discouraged I think this just shows that hip flexors is an area you can improve a lot that I think will have a lot of carryover to sprinting. Tbh as far as T0dddays standards I wouldn't qualify as a good sprinter either even though I have invested a lot of time into it although I have made a lot of progress training hip flexors.

And yes, I think bulking and building skill with hip flexors is important. For some reason for most people it's just an afterthought in training, but I think it's a critical muscle to train because it has to reverse all the force of extension every stride so the leg changes direction. I could be wrong though, maybe something about mechanics makes hip flexors not all that important. I did read a study though of someone who bulked hip flexors too much and it compressed their organs and made their breathing mechanics worse, but I think that is a pretty far extreme.

But I think even with deadbugs and leg raises you are going to run into you spine starting to arch. I think that just means your hip flexors are struggling and trying to change up your form to get better leverage. If you can resist and keep your form from changing, I would keep going, if not probably best to stop. No need to risk injury at any point.

On the raise portion, I would do it explosively if you can. Controlled lowering is a good way to go about it and probably how you should start. The alternate way to do it which I learned from Triphasic Training: I try to accelerate the legs down and try to come to a dead stop in the bottom position, decelerating the legs as fast as I can - To me the lowering part is where the real training benefit is: I think this imitates the sort of quick deceleration at hyperextension you have to do in sprinting. I think because you would be doing the deceleration rapidly it would also train fast twitch.

seifullaah73 · « **Reply #1801 on:** April 07, 2022, 12:30:04 pm »

Quote

But don't be discouraged I think this just shows that hip flexors is an area you can improve a lot that I think will have a lot of carryover to sprinting.

Def a little curve with deadbugs or leg raises but with the decline situps, the lower part of the torso moves slower until a certain point where the upper torso continues while the lower has stopped and just continues to hyperextend until I injure myself, but I stop when I feel upper torso wants to just break my lower back.

But I am able to lift heavy weights doing knee lifts with weight attached to my feet and standing hip extension where you have cable attached to feet and you keep leg straight and pull weight under you and behind sort of like in sprinting.

But I feel in the decline sit ups it's more of a weakness in core and torso stabilisation as hip flexor only gets involved when your back is off the bench and raising up, that part is not really difficult only the lowering part. Will practice, play around with it safely.

I love the bench leg raises, as the weight is on the legs and hip stabilising it which is more safer than the torso where weight placed on the upper torso, transferring load to the lower back. Maybe add some load to the legs light ofc and just experiment.

But thanks for that, may start implementing them and get them a little swole.

seifullaah73 · « **Reply #1802 on:** April 10, 2022, 01:02:29 pm »

Date: 10/04/2022
Soreness: none much just fatigued legs
BW: 68kg - maintaining at around 68kg, which I am happy with meaning I can get the love handles off and been a while since I was under 70kg

Condition: really nice, windy and at some times cold but most of the time it was nice and warm but little windy blowing different directions from time to time.

Warm up
machine bike for warming up legs
dynamic stretch
mobility and activation stretches

(On Track)
Sprint drills (from walking to running)
Sprint start bounds (really need to work on these, feel awkward and not really feeling right.
Sprint starts standing and 3 point to work on technique warm up

Workout
3 point start 15 to 20m of just keeping heel low, quick first step, etc

Recorded myself running 2 x powerful start, 2 x quick start (drive back was quick and following steps were quick) 2 x first step quick only and then switch to a powerful start while maintaining the speed I am currently at. (going to analyse, which one is better for me, I feel the last one is the correct way and should see it as the better start but was new to that start so may not be efficient straight away but some practice will work, sled runs hopefully after fasting.

step runs to imitate sprint start, fast first quick step and then just quick powerful strikes and just slow powerful drives

ab work (leg raise shown by FP - but switched it to a stride cycle double leg, instead of dropping legs down, I throw legs down straight, then reverse movement bring knee towards my chest and then straight legs diagonally (start position of the leg raise on bench) then throw down and cycle.

one arm dumbbell carry walks for oblique work for each side. 30kg

Cool down
stretch

Comment
Alright session, sprint start bounds dont feel right when trying to imitate low heel recovery and lean, just falls apart sometimes or hard to keep feet dorsiflexed just before strike as it is quickly changing from the drag for plantar and then dorsiflexed just before strike, practice practice and more practice. But am just understanding now the need for a quick first step before sprinting, kind of like get you quickly out of the blocks as powerful as you can before you sprinting and this may help me as I am better standing start then crouch.

seifullaah73 · « **Reply #1803 on:** April 12, 2022, 11:20:54 am »

Recorded session.
Felt like I didn't put enough effort into the sprint, don't know why and also I can run comfortably at 70% with alright form but as soon as I have to sprint around 90% I slow down as I seem to run tensed instead of relaxed, which doesn't feel like i'm running tensed but rather forcefully.

Form was alright, some overstrides as I don't sprint through the line but also my 4th, 5th step sometimes overstrides and sometimes doesn't.

first 2 runs aim was run powerfully, second 2 was quick feet after initial quick step down but powerful first knee drive and then 3rd 3 starts was mix of both quick first step down and then powerful drives after.

<a href="http://www.youtube.com/watch?v=X0qhKYb8yWo" target="_blank">http://www.youtube.com/watch?v=X0qhKYb8yWo</a>

FP · « **Reply #1804 on:** April 13, 2022, 08:11:05 pm »

Hey I dunno how helpful this is but Joel Smith of Just Fly sports posts a lot of sprint form criticism on facebook if you follow his page since it seems like that is kind of something you enjoy. He also has a bunch of podcasts on his website with people like Beau Schexnayder and Adarian Barr who know a bunch about sprinting. I used to watch those and read the summaries a lot. Someone you can also check out on youtube that I think is a good sprinting coach is Jonas Dodoo. Hopefully that is useful

seifullaah73 · « **Reply #1805 on:** April 14, 2022, 04:56:19 am »

Quote from: FP on April 13, 2022, 08:11:05 pm

Hey I dunno how helpful this is but Joel Smith of Just Fly sports posts a lot of sprint form criticism on facebook if you follow his page since it seems like that is kind of something you enjoy. He also has a bunch of podcasts on his website with people like Beau Schexnayder and Adarian Barr who know a bunch about sprinting. I used to watch those and read the summaries a lot. Someone you can also check out on youtube that I think is a good sprinting coach is Jonas Dodoo. Hopefully that is useful

Cool, will check them out.
Thanks

CoolColJ · « **Reply #1806 on:** April 14, 2022, 06:26:32 am »

You come up way too fast after the start, thats the thing I notice immediately.
It doesn't look like your pushing much with your legs/hips, and driving behind you off the start position

seifullaah73 · « **Reply #1807 on:** April 14, 2022, 07:33:18 pm »

Quote from: CoolColJ on April 14, 2022, 06:26:32 am

You come up way too fast after the start, thats the thing I notice immediately.
It doesn't look like your pushing much with your legs/hips, and driving behind you off the start position

I also feel that but am not sure how to fix it. My first 2 steps I push behind but after, my legs just hit down and then slowly in front and slowing me down. This weekend I will be doing sled marches heavy and with resistance bands and then after a month do sled sprints with resistance bands and lighter load 20% bw and hope that will fix it else I am stuck wasting time and not getting much out of it.

CoolColJ · « **Reply #1808 on:** April 15, 2022, 08:59:45 am »

I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

<a href="http://www.youtube.com/watch?v=bX1APPnPIGo" target="_blank">http://www.youtube.com/watch?v=bX1APPnPIGo</a>

Quote

By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

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

seifullaah73 · « **Reply #1809 on:** April 16, 2022, 06:34:11 am »

Quote from: CoolColJ on April 15, 2022, 08:59:45 am

I think it's a quad strength issue
if you think about it, the quads have to support your whole bodyweight on one leg at deep knee angle and way forward shin angles.
if you the body senses they aren't strong enough to do so it won't let you get into that position and stay there

https://sprintingworkouts.com/blogs/training/how-to-stay-low-when-you-sprint

Quote
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.

Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.

In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.

I got the owner of that YouTube channel to analyse my form and he also mentioned about leg strength weakness at deep knee angles and that's why started to do high box step ups and now recently cable squats so I can go deep and use assistance to help me get out of the hole if needed and work my way upto 100kg, cable limit. Also protect my hips as deep squats aggregates my hips.

I seen that video and was thinking of doing sled march followed by sled sprints but also practice forcefully coming out low during sprint start practices. I have tried this many times but my body won't allow it. More practice I guess. Possibly to an extent that I will aim for diving into the ground lol and then adjust height lol.

Thanks

seifullaah73 · « **Reply #1810 on:** April 16, 2022, 11:17:25 am »

Speed day

Date: today
Bw: 69.1kg climbing back up

Condition: wow, it was really blazing hot, sun shining really hard, but not too much that I couldn't go outside.

Warm up
Quick general warm up
Track warm up

Came late as tomorrow got a funeral to attend to, so shifted speed work to today.

Workout
Heavy sled pulls - can see benefits of pushing sled like prowler sled but track staff don't let me use any track equipment even though I have gym and track use membership. So used my own waist harness sled.
- 80kg x 10m - quite comfortable not enough difficulty
- 120kg x 5m - too difficult my heel collapses
- 100kg comfortable struggle and no heel collapse just right weight.
Note: weight too heavy to drive feel back down at end of knee drive aim was just pull. Bu maintained proper form.

Track closed early due to Easter.

Cool down
Stretch

seifullaah73 · « **Reply #1811 on:** April 24, 2022, 12:03:27 pm »

Date: 24/04/2022
Soreness: none significant

BW: 68.7kg

Condition: It was hot sunny day with a nice slight cool breeze, which towards the end of the workout, sun was covered by clouds and it was a nice strong cool breeze and a slight warm air. Got to the gym around 11am, had a nice 2 hour session.

Warm up
a minute or 2 of bicycle
ankle walks
ankle hops aim to avoid heel collapse
ankle mobility stretch
dynamic followed by static stretches for activation
Back mobility stretch

Track Warm up
Arm mobility stretch
A walks
A skips
A skips with double quick switches of the leg
Quick skip B skips
ankling small to big
A runs

Workout
Sprint start practice
3 tape mark sprint start - will help me emphasize on pushing each steps to increase stride length on each step
angle sprint starts - so lead with the head and aim to go really low sprint starts and the toe drag actually happens naturally

Sled walks to skips
- 3 x 10 - 15m @100kg - the more steps I took at a horizontal angle the more easier it became to transfer to a slow skip tempo

medicine ball sprint starts - just push a 7kg med ball from 2 point sprint start stance and explode out pushing the ball far as possible. a little awkward at first

depth reaction horizontal jump to a 2 step bound
- 12 reps mid shin height box drop off box, land and react and jump forward and land on one leg without reaching too much and jump off that foot and land on my other foot below me.

Cool down
stretch

Comment
Comment will be in the workouts area for now on so I can add notes and comments.

seifullaah73 · « **Reply #1812 on:** April 27, 2022, 07:41:24 am »

Tuesday: strength workout
Wednesday: rest
Thursday: explosive power workout
Friday: rest
Saturday: rest
Sunday: speed, acceleration, plyos (track work)

Also at home when I get chance attach resistance band and practice sprints starts staying low and low heel recovery. Also each gym workout session I get a practice speed session straight after warm up

Date: 26/04/2022
Bw: 68.7kg
Soreness: knee and lowest back slightly and quads

Condition: nice day, finished work and got to the gym 4:45.

Warm up
Activation and mobility drills
Sprint starts using tape and staying low

Workout
Quad strength workout from garage strength the front foot on angle and back on slight elevation. Experimenting. It actually is tough to do with 20kg.
- 1 x 5 each leg @bw
- 2 x 5 each leg @20kg dumbbell in each hand

Seated on bench straight leg, single leg raise with kettlebell on feet and hanging off edge of bench
- 1 x 5 each leg @bw
- 2 x 7 each leg @8kg kettlebell
Note: hips a little sore after need to stick to 5

Single leg hip thrust with dumbbell on hips
- 1 x 5 each leg @bw
- 2 x 5 each leg @30kg
Note: little difficult on optimum dumbbell placement to get good resistance.

Dumbbell standing shoulder press parallel to arms and perpendicular to arms
- 1 x 5 @8kg in each arm
- 2 x 5 (5 reps one variant then 5 other variant) @15kg in each arm

Decline situps
- 1 x 5 @bw
- 2 x 5 @5kg behind head surprisingly back maintained posture, tried 10kg and back gave up, which as soon as I detect that I stop. But 5kg felt good, little pain at the lowest lower back.

One hand kettlebell carry for oblique work

Cool down
Stretch

seifullaah73 · « **Reply #1813 on:** April 30, 2022, 12:04:21 pm »

Date: 30/04/2022
Soreness: hip flexor muscle sprained and the entire side of the hip is sore front of hip all the way across the side to the back of the hip rather than one specific point.

BW: 69kg

Condition: Very beautiful day, sunny, slightly hot, some breeze. Injured my hip

so 4/10 pain just walking.

Warm up
dynamic warm for mobility and activation - also added kick back while on all 4's

Track warm up
drills (a walk, skip, switch skips, ankling slow to fast)

sprint starts 2 point start aiming to just come out low

sprint start 3 point start aiming to come out low and BAM! felt a pain on my hip flexor front/side but I can feel it throughout the entire side especially the back/side of the hips.
Note: I tried again and still pain and the starts are not full effort, just comfortably come out enough speed to maintain form.

Workout
Sled drags - as the pain occurs when knee is flexed (driving knee forward) and heavy sled drag is force backwards so no pain in doing these.
- 1 x 10m @40kg - slow warm up
- 4 x 15m @100kg - at a right angle it feels easier and I can go into a slow jog/ fast walk but just in the middle the sled slows down, so have to regain speed again.
- 1 x 10m @40kg - comfortable slow 3 point start
- 1 x 10m sprint start no sled - pain in hip but the start felt good and was able to get some more horizontal force application but pain stops me from going further.

depth jump to a bound on each step - 1 x 4/5

Cool down
stretch

Comment
As always, instinctually stretched the hip to try unlock something that is causing pain but didn't work, so just need to let it rest.

seifullaah73 · « **Reply #1814 on:** May 02, 2022, 02:56:07 am »

At the side of the hips, the stiff muscle the up the side is actually sore to the touch but the pain starts that point and radiates behind and to the front.

Painful to keep neutral torso position as that muscle is stretched, so I have a slight lateral lean to wards the painful side to loosen that muscle.

Heat cream and rest for now.

Adarq.org

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Author Topic: A Journey to Running Fast and Jumping High (Read 847518 times)

FP

Re: A Journey to Running Fast and Jumping High

seifullaah73

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FP

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CoolColJ

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CoolColJ

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Re: A Journey to Running Fast and Jumping High

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Re: A Journey to Running Fast and Jumping High

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