Adarq.org

Date: 05/09/2023
Soreness: where do I start - Both Quads, Side of Quads, Hips near groin and outer hip near the bone, hamstring, especially left hamstring little sprained from a drill lol, glutes a little sore, these were sore when doing warm ups probably from the 60m all out sprints, put my morale down to train.

Condition: It was very hot, but not as hot as Sunday, but still hot. Got to the gym/track 5:50pm and finished at 7:50. Couldn't finish workout because sprained left hamstring

Warm up
   bicycle
   activation and mobility stretches
   sprint drills warm up - legs already feeling fatigued and quads starting to complain
   skipping for distance but you have to withdraw the leading knee back before the next step really strained my hamstring, but not injured just you feel the pain when you do the drill

Workout
   sprint float exercise
      - accelerate 20m, maintain 20m, float 20m and then decelerate 10m x 3 increasing intensity

   single leg tuck jumps without shoes on grass - these are the focus for me
      - 2 x 15 each leg

   sled sprints on grass
      - 2 x 10m @20kg plate on sled
      - 1 x 30m @10kg plate on sled - could only do one as I could feel it in my left hamstring upto 30m
   
   skipped quad work as quads already very sore for some reason, not the sled, before it too

   isometric calf work, single leg on tip toes at quarter squat holding 20kg dumbbell in each hand
      - 2 x 25 seconds @20kg dumbbell in one hand

   bent over dumbbell rows
      - 2 x 7 @25kg dumbbell

cool down
   stretch carefully
   heat balm on hamstring at home

After analysing my video upto 60m, the times were the same for powerful, quick and comfortable.

But I think the quick version was better. But the strides upto 10m for all was 8.

At 60m, I was running at under 8 m/s and 10m split time upto 60m was 1.35, which is really slow. need to do more 60m sprints, there were over striding going on too.

Taping balls behind the calves gives a different impression to sprinting, when doing the sprint starts I felt the lack of the closing of the knee angle and felt when I closed it as much as I could during the starts the more power I was putting into the ground. Will record see how they look.

Date: 27/09/2023
Soreness: quads, shins, calves were battered

Condition: Dull, slight breeze but still slightly warm day. Got to the gym at 5:50pm about and finished at 8:20pm.

warm up
   cycle
   activation and mobility stretches
   sprint drills

Workout
   heavy sled sprints for couple steps @60kg x 2

   contrast un-resisted sprints

   moderate load sled sprints 10m @40kg x 2

   contrast un-resisted sprints

   drop squats - you drop into quarter squat position with barbell and squat up as quickly as you can
      - 3 x 5 @60kg

   contrasted by depth jump to broad jumps

   iso static feet/ankle strength bw x 30 seconds each leg x 2 sets
 
   bent over butterfly dumbbell x 10

cool down
   stretch

Date: 10/10/2023
Soreness: shins sore to touch, glutes

Condition: Slightly cool breezy day, dry track.

Warm up
   cycle machine - gym had an upgrade and had an elliptical (curved) treadmill
   mobility and activation stretches
   sprint drills

Workout
   single leg tuck jumps 2 x 15 each leg - aim is continuous and quick and high knee
   
   accelerate, sprint, float - 70m total x 2 @75 to 85% effort
   
   sled sprints
      Note: just want to mention that I have to consciously keep knee bent during acceleration to get good technique and some practice to try maintain that till I am upright then it becomes easier when knee drives up but bringing it out more difficult as leg has tendency to kick out.
      - 2 x 10m sled sprints @40kg followed by unresisted sprints

      - 1 x 30m sled sprints @20kg followed by unresisted sprints - from 10m to 30m, I didn't get enough chance to get up, I think I may have forced staying low at 15m.

   drop squats - drop to quarter and then squat up as explosive and quickly as possible
      - 1 x 3 @20kg
      - 3 x 5 @50kg

   low box depth jumps for 1 set

   eccentric standing single leg calf raises followed by lower weight fast single leg calf raises
      - 2 x 20 - 25 each leg @40kg followed by 10kg fast calf raises

   hang cleans without hip contact but extension x 20 reps x 1 set

   8kg dumbbells arm sprint swings x 20 each arm

cool down
   stretch

   

Hamstring still feeling tight and if stretched is sore, so doing 2 point start, leaning over I can feel it in my hamstring.

So did some single leg tuck jumps and light sprint runs.