Adarq.org

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


 

Hey dude i notice a lot of the time you seem to be low on time. 1*20 might be something to try out. I remember in one of those just fly podcasts, one of the coaches used that and was able to fit a whole lot more exercises into a single session. I think its a pretty well established scheme, Dr Yessis who I think developed it (or at least i have heard him support it) is an exercise science veteran

Date: 5/07/2022
Bw: 68.3kg
Soreness: low back a little sore when carrying heavy barbell on back so used belt which helped a little.

Condition: Had to go to work and came back late so got to the gym late but only by 30 mins. I then spent too much time on the track, leaving 45 min for gym.

Warm up
   Mobility and activation stretches

   Sprint drills
   Sprint starts, kneeling and couple of 3 point starts

Workout
   Not a lot of time so implemented 1 x 20 which fp suggested and it reminded me that adarq had mentioned this as the last set beast mode.

   Seated leg raises single leg
      - 1 x 5 each leg
      - 1 x 20 each leg @6kg kettlebell

   Low quarter squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 4 @100kg
      - 1 x 5 @140kg
      - 1 x 5 @180kg 
      - this makes my 1rm 209kg which is 3 x bw
      - 1 x 20 @120kg

   Deadlift
      - 1 x 5 @20kg
      - 1 x 3 @120kg
      - 1 x 20 @100kg had to rest after 10 reps

   Overhead press
      - 1 x 5 @20kg
      - 1 x 20 @30kg had to rest couple seconds after 10 reps

   Crunches with knees bent
      - 1 x 20

Cool down
   Stretch

Comment
Left the gym 10 mins over the time I want but wasn't that bothered by it. As long as I complete my session.

Date: 12/07/2022
BW: 68.1kg
Soreness: none much

Condition: Hot, had to go to walk and then got back as usual 30 mins over my normal time and time gone on the track.

Warm up
   mobility and activation drills and stretches

   track warm up

   track start

Workout
   Leg raises
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettlebell

   Deep box squats speed
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 3 x 3 @80kg
      Note: Very difficult as for some reason I was doing speed squats as I thought it would make it easier to go up but it didn't. it was a little ugly and some times off balance

   It was already 7pm at this point, and I have to leave preferrably 7:20

   hamstring leg curls
      - 1 x 20 @15kg each leg

   bent over rows
      - 1 x 20 @40kg couple second rest in the middle

   cable reverse crunch
      - 1 x 20 @50kg

Cool down
   stretches

Date: 20/07/2022
Soreness: None much
BW: 67.7kg

Condition: Scorching hot, record heat ever in the UK, 39 where I was and 40.3 heathrow. So I think my energy was down in the gym from that.

Warm up
   bike warm up
   mobility and activation stretches
   sprint drills
   sprint start practice - 1 x kneel drill each stage and 3 for 3 point stance for each stage and 5 for the final. Went inside the gym for shade between sets.

Workout
   leg raises each leg x 20 @4kg kettlebell

   pin squats from the pin
      - 1 x 4 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 5 @140kg
      - 2 x 5 @150kg
      Note: back not feeling good after sitting and from sleeping so bought belt but surprisingly never needed it. 150kg felt heavy. more harder to start from bottom position and shoot up and then re rack on pin and repeat. slow moving getting faster the straighter my knees get obv.

   contrasted with a high box jump around little less then hip height and then on landing hop off lightly and then immediately upon landing on the floor jump up x 3

   single leg hip thrust with barbell as running out of Dumbbell
      - 1 x 4 each leg @20kg
      - 3 x 5 each leg @40kg comfortably easy
      note: used a squat rack and at the bottom on each side is elevated bars which prevents the bar from touching the floor so the hip thrusts was done seated on a thick weight plate but rom is reduced as bench is lower than normal else if i sit on floor then I have raise my hips a little before I actually start lifting the bar. felt it in my hamstring. floor occupied.

   bench press on squat rack so felt weak
      - 1 x 3 @20kg
      - 1 x 1 @50kg
      - 3 x 3 @45kg

Cool down
   stretch

Date: 23/07/2022
Soreness: legs

BW: 68.4kg

Condition: Nice warm day, which started to shift towards the hotter side. But I got to the gym with 3 hours to use, which was nice. I used the entire 3 hours. This session was using what I learned from the 3 point stance drills and do that full effort for 10m and 30m.

Warm up
   bike for couple mins
   mobility and activation dynamic stretches followed by static stretches

Track warm up
   sprint drills
      - walking arm stretches
      - a walk overhead and using arms
      - a skip
      - a switch skips - 1 switch, 2 switch and then 3 switch
      - ankling to high knee dribbling - gets to a point where I feel I am too high to strike the ground below lol probs i'm striking down when I am going up
      - a runs
      - high knee quick strikes - quick 4 each leg

   kneeling sprint start drills
      - 1 x walk out
      - 1 x skip out
      - 1 x fast switch
      - 1 x run out with fast switch on first step

   3 point start drills
      - 2 x walk out - faster than walk as I am falling over and have to walk fast enough that when my hands come off the floor I don't land on my face
      - 2 x skip out - sometimes confuse this with just light sprint out
      - 3 x fast switch
      - 3 x fast switch for 2 steps
      - 3 x sprint outs comfortably

   10m sprints x 3

   30m sprints x 5

   Note: I can say that I am coming out low which is good and am getting a good switch and a quick drive back of the driving knee but at step 5 on wards I feel like i am stumbling a little and trying to accelerate at the same time stabilize my stumbling and my strides feel short and choppy after the 5th step, couldn't record need to get a tripod and batter low.

Cool down
   stretch

Date: 30/07/2022
Soreness: hips near the groin very sore when walking, quads sore too.
BW: 69.1kg

Condition: Really nice and warm and with a flowing cool breeze but sun was behind the clouds.

Warm up
   Stationary Bike couple mins
   Dynamic warm up for mobility and activation
   
   Sprint drills
   Sprint start drills
   Kneeling and 3 point start drill

Workout
   A recording sprint session wanted to experiment a new method on top of the way I'm currently running. Hopefully I can get the torso low. But hips were becoming sore and sore after every run even with rest.
   
   3 x 30m sprint starts

   2 x 30m sprint starts

   2 x 60 flys basically I comfortably accelerate from 80m to 60m and then just maintain speed upright to the finish line. Just an experiment.

   Went inside on bike to loose leg muscles as hip and quad sore

   Used cones for hurdle wickets

Cool down
   Stretch

Comment
Will upload video soon after I analyse it and see what needs improving as the normal stumble and lack of acceleration after 4 to 5 steps and plan on sleds next week hopefully.

Date: 04/08/2022
Soreness: none

BW: 69.1kg

Condition: Nice cool conditions, plenty of time to spare, but 1hr taken by my frustration and persistent to keep practicing sprint starts till i get it right, which probably 1hr would not be enough so I had to force myself off the track. I can stay low from a 2 point start and extend hips but from 3 point start it just goes messy, I don't know how to do the same as 2 point start from 3 point start.

Warm up
   stationary bike
   mobility and activation stretches

   sprint warm up drills brief and starts
   sprint starts practice

Workout
   leg cycles with feet cable attachment x 20 @10kg

   concentric jump squats from pin at half squat position (or is it eccentric)
      - 1 x 3 @20kg
      - 1 x 5 @80kg
      - 1 x 5 @60kg
      - 1 x 5 @40kg

   contrasted with 3 consecutive broad jumps and also sprint starts  1 step

   power cleans without the getting under the bar
      - 1 x 3 @20kg
      - 2 x 3 @100kg - aim was just to deadlift the bar up explosively and just extend my hips hitting my quads with the bar not expecting to lift the bar higher than the quads as too heavy, but was hoping to use that energy to help with a lower weight, it didn't much. This was followed with 3 reps of 70kg cleans

   dumbbell bent over a bench rows
      - 1 x 5 each hand @17.5kg dumbbell
      - 2 x 7 each hand @25kg dumbbell

cool down
   stretch

Quote from: seifullaah73 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

<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>

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

Hey as per your most recent form vid I agree with the CoolColJ, and that YT channels feedback. It looks like in your starts you don't get a whole lot of deep knee angle and form fixes can only go so far in correcting an issue with strength. Its really understandable because you have hip issues when attempting to deep squat so its not really an option and SL movements are limited in force production by how well you can balance.

You probably know all this already but decided to write this out just in case. But basically I would take something like trap bar deadlift, BSS, lunges, step ups, sled pulls (pausing between steps), whatever (whichever has more knee over toe to target quads more, and doesnt bother your knees or hips) focus on one of them, do higher volume for a few weeks or a month and attempt to get the movement stable and strong. Then once youve really mastered the movement pattern and built up some solid strength, do workouts with heavier weight but light enough to explosively do 5's or 3's, as well as heavier ones targeting max strength (as long as it is all feels solid and feels injury risk free.)

Im not really able to give super great advice on this because i have always been quad dominant and I know that P-chain dominant people like you tend to shift whatever leg exercise into a p-chain exercise. But you may be able to feel out the movement and focus specifically on explosive quad involvement at deeper angles.

Also, here is a warmup that may help with sprint form: https://youtu.be/RKgetbklmwk
Im not even sure that the creator fully understands how that warmup works but it does for some

Thanks, I think I have just recently started doing what you suggested. 1 week on Tuesday I would do low box squats, lowest box we had, I'm struggling at 80kg for more than 3 reps and next week same day I do heavy weight quarter squats from pin. Thursday I do explosive variety of Tuesday. Squat jumps from a half squat pin one week and BSS concentric (up motion) explosive jump with heavy but enough to get a jump. Maybe I should change the concentric squat jumps from deep squat position from half squat.

I will check that video you mentioned. I will do some sled marches and sled sprints 50 to 60% maybe followed by 20% then in loaded.