Author Topic: A Journey to Running Fast and Jumping High (Read 847489 times)

seifullaah73 · « **Reply #1920 on:** June 14, 2023, 11:57:46 am »

Date: 14/ 06 / 2023
Soreness: fatigue quads

Warm up
General mobility stretches

Workout
Using standing calf raises machine in reverse for acceleration drive resisted
- 3 x 5 each leg @60kg

Contrasted above with switching step up on to a box x 3 each leg

Iso ankle strengthening holding 20kg dumbbell

Lying hamstring leg curls using bosu ball
- 2 x 10

Incline bench press
- 2 x 10 @ 40kg

Cool down
Stretch

seifullaah73 · « **Reply #1921 on:** June 17, 2023, 08:05:44 pm »

Weekly session

Regular warm up

Tuesday
Reverse standing leg press 3 x 5 each leg

Contrast with single leg box jumps

Hamstring medicine ball curls 3 x 5

Isometric single leg calf raises bent legs 2 x 20

Incline bench press 2 x 7

Thursday
Hamstring cable kick down 3 x 5 each leg

Quick reverse leg press dynamic for power 3 x 10 to 15 each leg @50kg

Single leg box jumps

Iso calf raise on the leg press machine each leg 2 x 20 sec

Bent over butterfly dumbell chest workout 2 x 10 @10kg each hand

Saturday
Plyometric depth jumps

Quarter squat jumps

Hop step jump
- 1st step 2.5m, 2nd step 2.1m and last jump not sure

Broad jumps
- Best was 2.4m

Wicket drills 1.5m apart and run up was under 10m

Cool down
General

Video
<a href="http://www.youtube.com/watch?v=QlrRluj3IKQ" target="_blank">http://www.youtube.com/watch?v=QlrRluj3IKQ</a>

Comment:
Next up trip is to Mombasa from Dar es Salam then after to zanzibar.

FP · « **Reply #1922 on:** June 18, 2023, 02:18:19 am »

Quote from: seifullaah73 on June 17, 2023, 08:05:44 pm

Weekly session

Regular warm up

Tuesday
Reverse standing leg press 3 x 5 each leg

Contrast with single leg box jumps

Hamstring medicine ball curls 3 x 5

Isometric single leg calf raises bent legs 2 x 20

Incline bench press 2 x 7

Thursday
Hamstring cable kick down 3 x 5 each leg

Quick reverse leg press dynamic for power 3 x 10 to 15 each leg @50kg

Single leg box jumps

Iso calf raise on the leg press machine each leg 2 x 20 sec

Bent over butterfly dumbell chest workout 2 x 10 @10kg each hand

Saturday
Plyometric depth jumps

Quarter squat jumps

Hop step jump
- 1st step 2.5m, 2nd step 2.1m and last jump not sure

Broad jumps
- Best was 2.4m

Wicket drills 1.5m apart and run up was under 10m

Cool down
General

Video

Comment:
Next up trip is to Mombasa from Dar es Salam then after to zanzibar.

Hey if i'm not mistaken, it looks like your starts from 5:30 - 7:15 have improved! Step 1 looks similar but steps 2,3 are definitely taking less time, and you're not spending a bunch of time in the air at the end of each swing phase, possibly a greater body lean angle. Hard to say what caused it, my guess is potentiation from the ankle-centered depth jumps, maybe the altitude drops.

seifullaah73 · « **Reply #1923 on:** June 19, 2023, 03:22:08 am »

Possibly could be, maybe also the balls behind the knees and doing sled sprints minimising opening the knee during drive phase.

10m sprint same day but last run after video
<a href="http://www.youtube.com/watch?v=9VCKKk3tbAE" target="_blank">http://www.youtube.com/watch?v=9VCKKk3tbAE</a>

Can you check my broad jumps, is it a technique issue, can't jump farther than 2.4m

seifullaah73 · « **Reply #1924 on:** July 13, 2023, 03:53:55 pm »

Some more insight into my sprinting form is hip projection is not powerful enough that once in the air, I am not moving and also my neck is overly strained looking down so going to focus on making it neutral and look down forward, which after implementing seemed faster to some people.

Going to do some clean variation, single leg onto box, hip thrust on bench.

single leg seated calf raises aim is 25 normal ascent and slow descent but I am just able to get to 15 lol.

seifullaah73 · « **Reply #1925 on:** July 16, 2023, 03:57:42 pm »

Speed and power session

Was trying to practice keeping my neck neutral, which seems to be neutral as I drive out but as soon as I strike the ground my neck is Strained and not neutral anymore. More practice on the step rather than drive out.

Than did some power exercises to improve hip drive, resisted 1 step starts, resisted speed bounds, resisted Broad jumps Contrasted with holding 1kg plates and doing broad jumps. Each weight plate on the sled is 20kg.

Video of the workout below.
<a href="http://www.youtube.com/watch?v=yYXb-luPHk8" target="_blank">http://www.youtube.com/watch?v=yYXb-luPHk8</a>

seifullaah73 · « **Reply #1926 on:** July 18, 2023, 06:13:12 pm »

Date: 18/07/2023
Soreness: fatigued legs mainly

Condition: Got to the gym at 5:30 and finished at 8:00. Clear and slightly windy day.

Warm up
bicycle
stretches for mobility and activation
track warm up
practice sprint starts

Workouts
resistance band around waist and reverse lunge slow descent and explosive lunge ascent holding dumbell
- 3 x 5 each leg @holding 20kg dumbbell in each hand

contrasted with single leg broad jumps

seated single leg calf raise
- 2 x 20 @60kg plates on thigh

shock drops landing on balls without heel collapsing

explosive single leg hip thrusts
- 3 x 5 @40kg dumbbell on hips

leaning over dumbbell row each hand and after the pull do a tricep kickback
- 2 x 7 each hand @10kg

cool down
stretch

Comment
Emphasizing on hip drive development for all the exercise I do as well as the primary quads, hams, calves, etc.

seifullaah73 · « **Reply #1927 on:** July 31, 2023, 04:45:46 am »

Strange day yesterday, woke up with pain in my groin and as time passed I was getting lethargic, fever and just not motivated enough to train and decided to train a little just some sprint start forms and then go to a walk in clinic and let's say there were some swelling and doctor said it was an infection, probably bladder infection and prescribed some antibiotics for a week.

Running slightly irritated pain because pain was at side of groin near hips.

seifullaah73 · « **Reply #1928 on:** August 10, 2023, 05:48:15 pm »

Date: 10/08/2023
Soreness: elbows (doing box jumps I hit my elbow on squat rack behind), legs are fairly fatigued

Condition: Been while since I got to work out, but it was hot and sunny outside, sweating every second, got to gym 5pm and left at 7:30pm. Good Session.

Warm up
cycle
stretches

Track work
sprint practice and speed work
sprint starts - jump back and sprint, toe drag walk outs

Workout
step up with cable attached to waist to develop hip drive
- 1 x 3 each leg @15kg
- 1 x 5 each leg @30kg
- 2 x 5 each leg @40kg

contrasted with single leg straight box jumps, box height is shin height

single leg seated calf raises
- 1 x 5 each leg @20kg
- 3 x 20 each leg @20kg

contrasted with shock drops

hang cleans
- 1 x 3 @20kg
- 1 x 3 @40kg
- 3 x 2,1,2 @60kg

contrasted with broad jumps

sprint arm swings with dumbbell

cool down
stretch

seifullaah73 · « **Reply #1929 on:** August 19, 2023, 10:17:43 am »

Date: 19/08/2023

Soreness: whole legs fatigued, quads and posterior chain sore

Condition: really warm, got to the track at 10am and finished st 1:10pm. Legs still fatigued from Thursday evening sled session. Backwards running really irritate my shins.

Warm up
General dynamic and static stretches for activation and mobility.

Track warm up e.g. hip mobility hurdles, sprint drills

Workout
Low heel recovery drills walking and striding, first leg and then 2 legs x 3 x 10 to 20m

Jump back sprint starts where you jump and bring your legs back at 2 point sprint start stance, leaning and then sprint x 3 x 10 to 20m.

Tape acceleration drills, place tape markers and strike near those Marks for each step out of the start x 3 x 10m.

Sled sprints 3 x 10m @ 30kg contrasted with 2 unloaded sprints

Cool down
Stretch

seifullaah73 · « **Reply #1930 on:** August 22, 2023, 04:16:40 pm »

Date: 22/08/2023
Soreness: legs are literally shaking lol

Condition: Got to the gym at 5pm, it was really warm/hot, am surprised how 3 progression drills on the track can take 1hr, but then again I feel the need to do it several times before moving on. Finished 8pm.

Warm up
stationary cycle for couple mins sitting and standing
general mobility and activation stretches

Track workout
sprint warm up and drills
sprint starts
toe drag drill walk and skip
jump back sprint start
tape acceleration drills

Workout
reverse lunge to step up
- 1 x 3 each leg @bw
- 1 x 3 each leg @5kg dumbbell
- 1 x 3 each leg @15kg dumbbell
- 3 x 5 each leg @25kg dumbbell

contrasted above with explosive step ups 1 steps and sometimes multiple steps bounding up large steps

seated single leg calf raises
- 1 x 3 each leg @20kg plate
- 3 x 20,20,25 each leg @60kg

contrasted with some bounding on my toes

time was up so did kettlebell swings

kettlebell swings 1 x 20 @16kg dumbbell - aim is to explosively push hips forward as quickly as possible

cool down
stretch

seifullaah73 · « **Reply #1931 on:** August 24, 2023, 06:03:10 pm »

Date: 24/08/2023
Soreness: hips/glute area, legs tired, hamstring a little when doing sprint starts, shins as normal

Condition: It was sunny and then it would rain light then stop and start, but only one instant of moderate shower. Got to the gym at 6pm and finished at 8pm.

Warm up
stationary cycle
activation and mobility stretches

Workout
Sprint drills
hill sprints x 10 - 20m x 3 x 2
contrasted above with sprint starts 10m

steep step runs with dumbbell (equivalent to 2 steps up and 2 steps across)
- 1 run @bw
- 3 x 2 runs up @12.5kg dumbbells in each hand

contrasted with unresisted sprints up the steep steps

ankle hops holding same dumbbells x 3 x couple hops in different directions

contrasted above with quick high knee drills on balls of feet then bounds on balls of foot

kettlebell powerclean but from starting position of on 1 knee, then come up with ephasis on hip driving kettlebell forward and up @12kg kettlebell x 5 each side

quick arm swings holding 6kg dumbbells in each hand

cool down
stretch

seifullaah73 · « **Reply #1932 on:** August 26, 2023, 12:50:15 pm »

Date: 26/08/2023
Soreness: hips, glute area, sore and internal soreness between hamstring and hips

Condition: It was raining a little, then got worse till it was a shower than it stopped and then it showered again and then finally stopped till I could finish my session, but rain at start of session. Started at 11:15 and finished at 1:15pm.

Warm up
cycle machine couple mins
dynamic warm up
hip mobility hurdle drills
sprint drills

Workout
tested my single leg tuck jumps, felt uncoordinated and fatigued quick but left leg was worse
Pogo hops x 10

sprint starts experimented on power, quick or comfortable as I feel if you can accelerate quick enough to run the 10m at the same time as powerful start but gradually apply power on the strides from 2nd 3rd step onwards you should have conserved enough energy to accelerate longer, but that's the theory. But time ran out to check my 10m split at the 30m or 40m mark.

Met another guy there who was a first time, who ran in Nigeria, and wanted to race me, I said only upto 30m and didn't want to try as after trying to accelerate he was not putting effort and when I did he was gone. He also wanted me to time him, which he got 11.13 seconds with bad form, just straight upright from the go.

Cool down
stretch

seifullaah73 · « **Reply #1933 on:** September 01, 2023, 05:06:57 am »

Date: 01/09/2023
Soreness: quads, legs basically

Condition: mist spray rain, which is annoying and got to the gym at 6pm and finished at around 8pm practicing technique speed.

Warm up
cycle machine for couple mins
mobility and activation stretch
sprint warm up

Workout
Note: I found out about these 2 sprint drills, which really help with negative foot movement, prime-times (bent leg version of the straight leg bounds and skipping for distance where you drive knees forward but you have to quickly drive knee back before landing and going for next leg, which can be tricky but after some time you figure it out, helps with movement of leg in space) after doing sprints after I can feel my legs are probably moving at a diagonal line forward and back hopefully it is that when I record myself.

Up stair runs as bouncy as possible holding dumbbells 6 to 7 steep and wide steps equivalent to 2 x 2 normal steps
- 1 x 1 run to the top @bw light
- 3 x 2 runs to the top @20kg dumbbells in each hand

contrasted with light sprint starts for power in the ground strikes

walking on toes/balls of feet holding 20kg dumbbells for 10m and back backwards and then second set to 50m and walking and then normal walking back forward to the startline and to the gym to the rack

dumbbell snatch using one hand 17.5kg dumbbell and then 20kg dumbbell

shoulder press with dumbbell 17.5 kg in each hand x 5 reps

cool down
stretch

seifullaah73 · « **Reply #1934 on:** September 03, 2023, 04:57:31 pm »

Date: 03/09/2023
Soreness: quads a little

Condition: Really hot, and sunny outside. Got to the gym late 11am and managed to get good data to compare but only got 1 sled run in lol and left 1:10pm.

Warm up
cycle
dynamic warm up
hip hurdle mobility drills
sprint drills
sprint start warm up

Workout
10m sprint starts
- 2 x 10m powerful drive out
- 2 x 10m quick drive out
- 2 x 10m comfortable out the blocks

60m sprints
- 1 x 60m powerful drive out - surprisingly was good, and at the 60m I felt like I was falling forward down a slope but without actually being off balance, strange.
- 1 x 60m quick out - time was running out, only could rest 5m before running again
- 1 x 60m comfortable out
Note: I notice I can accelerate out longer if I start out the blocks a comfortable, moderate effort and then increase force intensity for every step.

sled sprints 10m
- 1 x 10m sled sprints - only rested 2-3 mins as I only had 1 minute left before gym closes but they allow slight over time.

cool down
stretch

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Author Topic: A Journey to Running Fast and Jumping High (Read 847489 times)

seifullaah73

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seifullaah73

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FP

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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

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

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High