Author Topic: A Journey to Running Fast and Jumping High (Read 847586 times)

seifullaah73 · « **Reply #1875 on:** January 04, 2023, 06:59:36 am »

Date: 03/01/2023
Soreness: normal muscle fatigue from lifts

Condition: on leave, gym in the afternoon with slight chest infection, new year new phase, so thought to go with something comfortable weights, turns out it wasn't lol

Warm up
Cycle machine
Mobility and activation stretches

Workout
Deep half pin concentric squat, thighs a little above parallel
- 1 x 3 @ 20kg
- 1 x 3 @60kg
- 3 x 3,3,2 @100kg - def not comfortable
Failed on last rep of last set
- straight after 5 reps of 80kg

Contrasted with general box squats at 1/4 squat to 35ish inch box for 3 reps, not difficult.

Bent legs calf raises on leg press
- 3 x 10 @130kg

Shoulder press empty bar x 20

Cool down
Stretch

seifullaah73 · « **Reply #1876 on:** January 06, 2023, 03:31:25 pm »

Date: 05/01/2023
Soreness: none

Condition: Evening workout, felt more comfortable and energetic.

Warm up
cycle machine
activation and mobility stretches

Workout
Concentric deep half pin squats
- 1 x 3 @20kg
- 1 x 3 @60kg
- 3 x 3,3,4 @100kg - much more comfortable

contrast with single leg box jumps

bent leg calf raise on leg press machine

seated power snatch 3 x 5

weight swings with dumbbells followed by light weight plates

Cool down
stretch

seifullaah73 · « **Reply #1877 on:** January 16, 2023, 07:39:21 am »

Date: 15/01/2023
Soreness: hips a little tight and sore when walking/ extending hips forward.

Condition: it was not bad outside, little dry, mild winds. 1hr 30 min session, which 30 min is taken by the warm up lol

Warm up
treadmill power walk
dynamic drills followed by static stretches for activation

sprint drills - a little brief

sprint start 2 point each leg

Workout
stair broad jumps incrementing the further I went up - 2.5 steps, 3 steps, 4 steps, 4 steps, 4 steps. amount of steps I covered on each jump up the stairs
- 1 x 5 @ 5 jumps distance as above

continuous broad jumps for 10m, covered in 4 jumps x 5

5 x 10m sprints - emphasis on pushing hard out of the blocks and each step after, aim is for technique

Cool down
stretch

seifullaah73 · « **Reply #1878 on:** February 02, 2023, 10:41:14 am »

Date: 29/01/2023
Soreness: shin splits

Condition: slightly cold and windy

warm up - 15 mins
cycling
dynamic and activation static stretches

Track warm up - 45 mins
sprint drills
sprint starts 2 point stance

Workout
stair jumps - continuous jumps starting 2.5, 3, 4, 4, 4
- 2 x 5 reps of entire steps

medicine ball under hand forward throw
- 2 x 5 throws - landing 7m @10kg balls

sprints
- up to 3m - took 3 steps
- up to 7.25m - took about 6 steps

Cool down
stretch

seifullaah73 · « **Reply #1879 on:** February 03, 2023, 06:55:12 am »

Date: 03/02/2023
Soreness: shins really sore, shin splints

BW: probably still 72kg

Condition: cold outside but not really slippery

Warm up
cycle
activation and mobility stretch

light track warm up
sprint practice - causing shin splits, was doing start after start and performance going down, so frustrated but stopped. need to cut Tuesday sprint practice off to give running a break especially on spikes always on the balls of my foot.

Workout
deep half pin squats
- 1 x 4 @20kg
- 1 x 3 @60kg
- 1 x 2 @100kg
- 3 x 3,3,4(+3) @120kg - fatigued on last set so failed 5th rep, so re-racked and did it again for 3 more reps

bent knee calf raise on leg press
- 3 x 10 @190kg

seated power cleans
- 1 x 3 @20kg
- 3 x 3 @50kg

dumbbell front and reverse straight arm raises
- 1 x 3 @5kg each hand
- 3 x 5 @10kg each hand

cool down
stretch

seifullaah73 · « **Reply #1880 on:** February 07, 2023, 05:32:06 am »

Date: 05/02/2023
Soreness: shins slightly

Condition: sunny, slightly windy and slightly cold.

Warm up
cycle warm up
dynamic followed by static stretches for activation and mobility

track warm up

sprint drills - a walk, a march, a skip, a switch skips, b skips, b switch skips, a triple switch skips, b triple switch skips, a runs 80m

Workout
step jumps
- 1 x 5 x 2.5,3,4,4,4 step jumps
- 1 x 5 x 1, 2, 2, 2 large step jumps - 1 step equivalent to 2 horizontal and vertical steps.

medicine ball underarm throws
- 3 x 3 @10kg

sprint start 2 point stance warm up

acceleration technique work
- explode out from the block and push out as hard as I can x 3
- push out from start as hard and then push hard from first foot strike x 3
- push out, push hard on first 2 steps x 4
- push out, push hard on first 3 steps x 4
- time was up at this point.

cool down
stretch

seifullaah73 · « **Reply #1881 on:** February 14, 2023, 03:59:42 pm »

date: 14/02/2023
soreness: shins
BW: 72.5kg

Condition: Got to the gym 6pm and had until 7:30pm, mildly cold outside. Gym almost empty.

Warm up
cycle
stretches for activation and mobility
above took me 15 mins

track warm up very brief
2 point sprint starts
3 point sprint starts
- 2 x explode out
- 2 x explode out and drive feet back or quickly drive knees forward - 2 reps for each variation

above took me 45 mins?!

Gym workout

quarter squats
- 1 x 5 @20kg
- 3 x 5 @100kg - easy as expected - shins sore from running - so taking weights lightly before building up

leg press knee 90 degree bent quick calf raises
- 2 x 20 @150kg

hamstring cable leg curls
- 1 x 3 each leg @10kg
- 2 x 5 each leg @25kg

bench press
- 1 x 20 @30kg

cool down
stretch

seifullaah73 · « **Reply #1882 on:** February 16, 2023, 04:14:01 pm »

date: 16/02/2023
Soreness: shin mild

Condition: got to the gym late, jumper zipper broken and I can't open the gap to put it back in place and close the gap as its very loose that the gap opens up when using zipper

warm up
cycle
activation and mobility stretch
track warm up
start practice - track a little too slippery to go full effort

workout
quarter squats
- 1 x 3 @20kg
- 1 x 3 @60kg
- 1 x 3 @100kg
- 3 x 5 @140kg

leg press calf raise bent knees
- 2 x 20 @170kg

box power cleans
- 1 x 3 @ 10kg
- 1 x 3 @40kg
- 3 x 3 @60kg

cool down
stretch

FP · « **Reply #1883 on:** February 16, 2023, 06:17:11 pm »

Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

seifullaah73 · « **Reply #1884 on:** February 17, 2023, 05:31:14 am »

I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

But I can def feel it in the legs, the reason for what you said is because when you go deep, you can understand how far too lean then slight adjust as you go down, but when it becomes higher squat, it's harder to know the correct lean and it can be too far back or too far forward. So when squatting sometimes we just lean forward just to hit the pin and then go up.

But I use pin for the safety so I can readjust when going up, just have to be careful going down.

I plan to switch to box squats and then BSS with trap bar deadlift.

Quote from: FP on February 16, 2023, 06:17:11 pm

Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

FP · « **Reply #1885 on:** February 17, 2023, 07:53:32 pm »

Quote from: seifullaah73 on February 17, 2023, 05:31:14 am

I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

But I can def feel it in the legs, the reason for what you said is because when you go deep, you can understand how far too lean then slight adjust as you go down, but when it becomes higher squat, it's harder to know the correct lean and it can be too far back or too far forward. So when squatting sometimes we just lean forward just to hit the pin and then go up.

But I use pin for the safety so I can readjust when going up, just have to be careful going down.

I plan to switch to box squats and then BSS with trap bar deadlift.

Quote from: FP on February 16, 2023, 06:17:11 pm
Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

I guess that could be true, i just meant that with a partial squat you can add weight faster than with a full one and when the weight becomes high enough the back becomes the limiting factor. But as long as its working for you

Edit: yeah i dunno lol maybe not
https://youtu.be/HvzWB9EDZkA

seifullaah73 · « **Reply #1886 on:** February 19, 2023, 12:47:46 pm »

Quote from: FP on February 17, 2023, 07:53:32 pm

Quote from: seifullaah73 on February 17, 2023, 05:31:14 am
I can def see that, even just having on the back, slight rotate can put tension on back but after squatting tension goes off back.

But I can def feel it in the legs, the reason for what you said is because when you go deep, you can understand how far too lean then slight adjust as you go down, but when it becomes higher squat, it's harder to know the correct lean and it can be too far back or too far forward. So when squatting sometimes we just lean forward just to hit the pin and then go up.

But I use pin for the safety so I can readjust when going up, just have to be careful going down.

I plan to switch to box squats and then BSS with trap bar deadlift.

Quote from: FP on February 16, 2023, 06:17:11 pm
Hey, something to be careful with as quarter squat weight gets higher is if they start to target the back more than the legs. That's what happens to me, the back quickly becomes the limiting factor with higher weights doing partial reps. Might be different for you

Might be good to experiment with some movements and see what gets your legs the best and most specific gains for sprinting. For me that's probably trap bar DL, heavy BSS with straps, hang power cleans, maybe like step ups.

If anyone disagrees or has additional feedback feel free to chip in

I guess that could be true, i just meant that with a partial squat you can add weight faster than with a full one and when the weight becomes high enough the back becomes the limiting factor. But as long as its working for you

Edit: yeah i dunno lol maybe not
https://youtu.be/HvzWB9EDZkA

Adding a box makes even more safer imo, you have a box to aim for rather than trying to guess the lean and the angle when descending. But I plan on doing that, what asafa is doing, but they seem to have the box quite high.

seifullaah73 · « **Reply #1887 on:** February 19, 2023, 12:56:54 pm »

Date: 19/02/2023
Soreness: shins were sore but after some rest they have cooled down

Condition: sunny, but temperature was changing cold and warm, dry track and recorded session to try out 2 cues for a fast first step.

Warm up - 15 mins
cycle
dynamic stretches

Track warm up - 45 mins
hurdle mobility walks for hip mobility
a walks, skips, b switches, fast switches, high knee jog, 120m a run just trying to maintain it
sprint start practice 2 point and 3 point

Track workout - 45 mins
sprint starts just explode out x 2
sprint start and quick knee drive of back leg x 2
sprint start and powerful quick feet drive down x 2
sprint start with quick knee drives up to 3m x 2
sprint start with powerful leg strikes up to 3m x 2
sprint start with quick knee drives up to 6m x 3
sprint start with powerful leg strikes up to 6m x 3
sprint start with quick knee drives up to 9m x 2
sprint start with powerful leg strikes up to 9m x 2
sprint start with quick first knee drive of back leg and powerful remaining strides 10m x 2

cool down
stretch

seifullaah73 · « **Reply #1888 on:** February 22, 2023, 04:40:09 am »

Date: 21/02/2023
Soreness: shins and achilies, hamstring behind knee a little something

Condition: gym busy, track slightly cold and dry. Got to the gym at 5:50pm and finished at 7:40

Warm up
cycle
stretches for activation and mobility
10 min

track warm up - brief
120m upright light run to maintain form - like an A run
sprint start 3 point practice fast knee drives - sometimes I would drive before fully extending, so had to fix that.

note: went inside gym and it was 7:00 and every equipment was being used, so went back out for more practice and my shins to take more battering lol, but I rest a few mins after every runs

Workout
got inside at 7:30 and 1 rack empty, so did a quick workout

quarter pin squats
- 1 x 3 @20kg
- 1 x 20 @100kg

standing calf raises
- 1 x 20 @100kg

shoulder press
- 1 x 20 @20kg

twist crunches
- 1 x 20 each side

cool down
stretch

seifullaah73 · « **Reply #1889 on:** February 24, 2023, 04:28:24 am »

Date: 24/02/2023
Soreness: shins and lower calves

Condition: a little cold and track surface a little slippery

Warm up
cycle
activation stretches
track warm up
sprint start practice

Workout
quarter squats
- 1 x 3 @20kg
- 1 x 3 @60kg
- 1 x 3 @100kg
- 1 x 2 @140kg
- 2 x 3 @180kg
- 3x 0,0,2 @200kg

Note: I failed the first 2 sets due to confidence of the weight being quite high even though the unracking and stabilising was good, the failure wasn't too heavy it's like my body gave up too quick, but last set I managed 2 quite comfortably and then again failed on 3rd set. But even though a PR, I felt I could go heavier but my confidence will be even lower that high chance of failing. Used the bounce because of the weight of the barbell when it hits the pin.

leg press calf raises at knee bent
- 1 x 15 @190kg
- 1 x 15 @170kg

overhead lying down barbell lifts for lats, like skull crusher go all the back keeping elbow bent until triceps parallel to ground.
- 1 x 20 @15kg

cool down
stretch

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Author Topic: A Journey to Running Fast and Jumping High (Read 847586 times)

seifullaah73

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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

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Re: A Journey to Running Fast and Jumping High

FP

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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

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

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