Adarq.org

Might not be a muscle that is hurting but one of the tendons there, like it was for me, either the TFL or glute medius.
Where both connect to the IT band.

Something I have delt with and fixed recently -

I have been doing it all wrong all this time.

I didn't know I had to consciously keep my body low and thought it was automatic.

Now I need to start practicing sprint starts with lower body lean, it feels right and then start propelling myself horizontally.

But hip on the mend causing delay.

Date: 08/05/2022
Soreness: none

Bw: 68.3kg

Consition: really shining bright and it was nice hot.
Hips felt better through the light sprint starts.

Warm up
   Dynamic warm up
   Mobility warm up

Track warm up
   Arm mobility skipping vertical and lateral swings
 
   Pogo hops are really good in activating my calves two leg I'm landing with thuds as aim is to hop off and when coming down land on heals and roll onto calves and hop off again but single leg ones felt better and less hard landing.

   A walks

   A skips
   A switch skips
   A multiple switch skips
   B skips switch
   B multiple switch skips
   Ankling
   A runs
   Note: really tiring especially my reduction in breathing due to nose block and ears opening and closing.

   Les spellman website was a godsend, really goes into detail on acceleration, drills so encorporated some of it. Low angle feels good.

Workout
   Heavy sled drags with a light skip first
      - 3 x 100kg drags really set my quads a light.

   Depth jump to bounds
      - I think this is a sneaky in doing bounds I step off box and jump horizontally and land on one leg to push my forward and basically bound to other leg, 2m length of each step.
      - use markers to aim for and landing under me rather than reaching forward. Happy with these.

Cool down
   Stretch

It is difficult to keep body low, I tried the kneeling start drill from les spellman on youtube even then I couldn't keep it low, until after sleds I forced my body to remain parallel to start and I actually made it out of the start .. then stumbled. but that is somehow promising. my body fears of falling at that much of a lean before my body made it look like i was low but it was just my head looking down lol. so I did sled kneel starts to get used to going low and next im going to do slow start and hand out hanging to keep it near floor to prevent standing maybe. but I need to practice this low lean before it becomes muscle memory and maybe its not a weak quad, but will still do low box squats.

Date: 20/05/2022
Soreness: quads, hamstring
BW: 68.5kg

Condition: Track being used again by school and they don't allow anyone access on the track not even the empty areas.

Warm up
   started doing bike for warm up for a couple minutes
   stretch for mobility and activation

Workout
   BSS drop jumps with high knee
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand
      Note: dropping into bottom position of BSS and then quickly moving in opposite direction to a jump with 30kg is heavy but it's not a stand still just slightly slow.

   above contrasted with a single leg straight leg box jumps knee height

   power cleans from ground without front squat - not comfortable and not fluid aim is just try move bar high.

   no contrast with above

   standing on box and leg cycle of one leg with feet strap attached to cable
      - 2 x 7 each leg @15kg

   bent over rows
      - 1 x 5 @20kg empty bar
      - 2 x 7 @50kg

   no core work

cool down
    stretch
    track was open to public again so went out for sprint starts

comment
I have a desire of perfecting a technique by practicing frequently and this also applies with sprint start that I am only happy until it feels right and when I do sprint starts straight after I forget how it felt so I try again and if it didn't feel right I want to try again and I just keep on practicing and need tell myself enough is enough and also no practice during days where I need to take a break for the speed session.

Date: 26/05/2022
Soreness: none
BW: 67.7kg

Condition: Finally a dry warm day and empty track to do my sprint practice, also some other sprinters also training, going 100% sprints and making me feel bad lol, but I'm don't have any expectations so I'm enjoying the process.

Warm up
   activation and mobility stretch

   sprint start practice (sprint drills, sprint starts, etc)

Workout
   drop BSS Jumps with a high knee at the top
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with knee high box jumps single leg keeping legs as straight as possible

   power cleans from the floor which was mainly just high pulls
      - 1 x 5 snatch @30kg
      - 2 x 5 @50kg high pulls

   oblique pull overs - lie on bench and holding a bar you bring bar over head behind you and down and then reverse
      - 1 x 3 @10kg z bar
      - 2 x 7 @20kg z bar

   russian twists and crunches


cool down
   stretches

Date: 19/06/2022
Soreness: knees were a little beat up from the kneeling starts, may have to stop doing them during my rest days
BW: 68.5kg

Condition: It started off a little windy and then started brightening up, there was a football going on but it was in the middle so I could still use the track. 1 hour to use track.

Warm up
   bike for 5 mins
   dynamic mobility stretches followed by some static stretches

Track warm up
   general drills (arm mobility swings, a walk, a skips, a switch skips, multiple switch skips, b skip, a run)

Workout
   kneeling sprint drills
      - kneeling sprint start walk outs for 3 steps x 3

      - kneeling sprint start light skips/toe off for 3 steps x 3

      - kneeling sprint start moderate power drive followed by moderate power drive back x 3

      - same as above but for 2 steps and then 3 steps x 5 - these felt good as I was basically sprinting out from a kneeling start and staying low and driving out moderately powerful. just need to make sure to stay low and drive knees forward.

Cool down
   stretch

Date: 28/06/2022
Soreness: knees felt a little beat up
Bw: 68.4kg

Condition: nice warm day, but can feel sore throat and chest I fection approaching.

Warm up
   Mobility and activation stretches

Sprint work
   Light sprint drill warm up
   Kneeling sprint start walks to 3 steps
   Kneeling sprint start skips/light run to 3 to 4 steps
   Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.

Workout
   Seated straight leg raises for hip work
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettle bell

   Squats on a low box non stop
      - 1 x 5 @bw
      - 1 x 3 @60kg
      - 3 x 5 @70kg felt comfortable but remembered I did 80kg before

   Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.

   Single leg hip thrusts
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @40kg dumbbell
      Note: comfortable may need to go to barbell and time running short

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 7 @50kg

Cool Down
   Stretch