Adarq.org

Date: 16/08/2022
Soreness: side below ankle was sore for upright running but not for acceleration

BW: 69.5kg - yikes, big gain in weight

Condition: Finish work late again, tired but managed to get myself to the gym at 6:00 and ignored my usual finish time but 30 mins past it.

Warm up
   bicycle
   activation and mobility stretch

   sprint warm up
   sprint starts

Workout
   single leg raises seated on bench 4kg kettlebell on end of feet
      - 1 x 20 each leg @4kg

   reverse lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbell in each hand
      - 1 x 20 each leg @25kg dumbbell in each hand

   no contrast work

   single leg RDL split stance
      - 1 x 3 @30kg
      - 3 x 6 @50kg each leg - thought I could do 20 but p chain fried from reverse lunges

   bent over rows barbell
      - 2 x 7 @50kg

cool down
   stretch

comment
during sprint warm up, when doing the a runs, my ankle were sore and couldn't handle the stress and would be painful to continue running, so had to stop.

A 2 hour and a half speed session, 1 hour spent trying to stay low and project out horizontally but it just made my hunch over and made my arms f*d up and then last hour was sled session and went back to my old stance of semi aggressive lean but too much air time for my feet.

My last set of sled run, which is 2 runs with 40kg weight and then 2 x runs without. I'm not putting any power into the ground when pushing back, don't know why.

<a href="http://www.youtube.com/watch?v=kjuZKkbn0WY" target="_blank">http://www.youtube.com/watch?v=kjuZKkbn0WY</a>

Date: 25/08/2022
Soreness: knees sore only when squatting but quads feel fatigued.

BW: 70.1kg - back to over 70kg again.

Condition: wet conditions due to rain

Warm up
   running on treadmill 9km/h for couple mins
   activation and mobility stretches
   sprint warm ups

Workout
   practice sprint starts by aiming to keep feet low for as long as possible before lifting it up. tricky so started from walking 2 point stance, which felt right.

   overcoming isometric barbell lunge from bottom position with elevated front leg and pushing against immovable object with knee at 90 degrees.
      - 3 x 7 seconds @20kg barbell on to pin

   contrasted with eccentric bw lunge jumps from bottom position up on to a box
      - 3 x 5 each leg @bw

   contrasted with single leg box jumps
      - 3 x 3 each leg

   power snatch - basically an explosive deadlift jumps and guiding barbell up as high as possible
      - 1 x 3 @20kg
      - 1 x 5 @40kg
      - 3 x 3 @70kg - bar gets chest high

   dumbbell shoulder work x 20 for different variations

Cool down
   stretch   

Quads super sore after warm up and sprint starts then sled drags which may be the reason why unloaded sprints after didn't feel fast.

Date: 06/09/2022
Soreness: none but legs feeling fatigued today

BW: 69.8kg iirc

Condition: It had rained previously but had stopped a while, until as I started warming up for track it rained and then into a full on shower. So waited for it to stop and then I got to run in spikes, trying out different things.

Warm up
   stationary bike
   stretches for activation and mobility
   sprint warm up
   sprint start practices - I know how to have an aggressive start, need to practice to get quick first step but also the aggressive start only lasts a few step before I start to slow if I try continue aggression, so i'm thinking aggressive start for 2 to 3 steps and then transition to a normal acceleration so it's smooth transition instead of slowing down and then speeding up again.

Workout
   1 x 20 seated single leg raises with kettlebell attached to feet at 4kg

   Paused full squats
      - 1 x 1 x 3 seconds @20kg bar
      - 3 x 3 x 3 - 5 second holds @60kg

   contrasted with single leg jumps on to bench x 3 each leg

   overcoming isometric single leg calf raise against pin on edge of plate
      - 3 x 7 second holds @60kg bar

   single leg hip thrusts with barbell
      - 3 x 5 each leg @40kg

   overhead shoulder press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch
   

   

Date: 11/09/2022
Soreness: quads, hips a little left side
BW: 70.1kg

Condition: Slightly wet so could do warm up with flats and then when doing max effort sleds and sprints I used spike. going to focus on power for first couple of months before switching to med 30m sled sprints

Warm up
   stationary bike warm up
   dynamic followed by static stretches for mobility and activation
   
Track:
   arm stretch walks
   calf, heel and heel toe walks back and forth 10m except for last one, which is just forward
   a walks, a skips, a march, switch skips, 3 switch skips, b skip, dribbles, quick knee step overs mid relaxed runs, etc.
   acceleration bounds
   slow sprint start 3 point stance, walk out to a gradual skip
   
Workout
   2 point stance cone drill sprints
      - I place a cone 3 steps heel to toe for first step, then sprint out to see if I can reach and then next cone 4 steps, and repeat till I reach 7th step which is a little over 10m, obv I can't reach it but I try and get as close as possible with reaching
   3 point start cone drills, then I placed fixed cones for those positions and then practiced, not as good as the 2 point stance, but with relaxed bounds I can achieve near it but it's slower than a full on sprint.

   heavy sled pulls - since it is heavy and aim is power, my focus was just pushing.
      - 3 x 10m pulls @50kg + sled

   I contrasted this with unloaded sprints a minute after for 1 to 2 reps, trying to hard to avoid trying again if it didn't feel good

   This session lasted for 2 and a half hours, first hour and a half was the sprint technique and cone drills. I video recorded this session just to see how close I am to the cones.

Cool down
   stretch 

It seems like your hips are pretty high at the start, so you can't drive your legs as well