Quest for Long Jump Record
With Janay Deloach Soukup
William Blake writes, “You never know what is enough until you know what is more than enough.”
Augustine- “Faith is to believe what you do not yet see.”
Augustine- “Faith is to believe what you do not yet see.”
- Stretching (and Range of Motion) - range of motion describes specific joint, limb and trunk movement.
- Sleep (and Recovery) - Sleep is essential for health.
- Sprinting (and Plyometrics) - The way you get faster is by running fast
- Strength (and Power) - Sprinters apply a lot of force to the ground.
- Spirituality (and Meditation) - Headspace
- Stomach (Nutrition and Hydration) - What you put in your stomach matters.
- Blood Pressure May 2016 176/102, 152/92 Dec 2016, May 2017 134/84 Dec 2017 118/76, Aug 2019 104/66
- Weight May 2016 214, Dec 2017 190, Aug 2019 180
Left leg
- Calf 16.5,17,16.25,15.25
- Thigh 22.5, 24,22,22
Right leg
- Calf 17.5,17,16.25,16
- Thigh 22, 24,22.5,22
Chest 41.5,41.5,41.5,40.5
207 pounds, 190 pounds, 180, 184 (214 April 2016)
44 inches waist, 42,36,37
Hips 38.5 inches August 2019
World Ranking 100 Meters 55-59 (60-65)
Long Jump
Standing Long Jump
- 918/922 June 2017: 21.9 (769/771)
- 833/922 April 2018 : 15.99 (611)
- 667 June 2019 : 14.7 (397)
- 575 July 2019: 14.3 (297)
- 648 September 2019: 14.6 (361)
Long Jump
- 3.85 Meters June 2019 (12.6 feet, or 12 feet 4 inches)
- 5.6 Meters: 18 feet 6 inches (June 2017 KC Corporate Challenge)
Standing Long Jump
- Sept 2017 6 feet 7 inches (unofficial at H&R Block Gym)
- Sept 2019 7 feet 4 inches (Kansas Senior Games September 15)
- Sept 2017 17 inches
Articles on Blood Pressure and Arteries
Exercise and your arteries
www.health.harvard.edu/heart-health/exercise_and_your_arteries
Regular exercise helps arteries by boosting the endothelial cells' nitric oxide production. Studies of patients with coronary artery disease have demonstrated that exercise can produce important gains in endothelial function, even in people who already have atherosclerosis.
Four weeks of regular static stretching reduces arterial stiffness in middle-aged men -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583555
These findings suggest that short-term regular stretching induces a significant reduction in arterial stiffness in middle-aged men.
Cardiovascular Responses to Skeletal Muscle Stretching: "Stretching" the Truth or a New Exercise Paradigm for Cardiovascular Medicine?www.ncbi.nlm.nih.gov/pubmed/28780647 https://www.ncbi.nlm.nih.gov/pubmed/28780647
These acute vascular changes if performed chronically may result in improved endothelial function, improved arterial blood vessel stiffness, and/or reduced blood pressure. . Collectively, the evidence provided in this review suggests that stretching acutely or long term may serve as a novel and alternative low intensity therapeutic intervention capable of improving several parameters of vascular function.
Influence of passive stretch on muscle blood flow, oxygenation and central cardiovascular responses in healthy young males. https://www.ncbi.nlm.nih.gov/pubmed/26945077
Mean arterial pressure was decreased after moderate-intensity stretching. Collectively, our data provide novel mechanistic evidence on cardiovascular responses to skeletal muscle stretching in humans. Moreover, the reductions in MAP and retrograde blood flow suggest that stretch transiently reduces myogenic vascular tone in a post-stretch resting period.
Nitric Oxide in the Vasculature: Where Does It Come From and Where Does It Go? A Quantitative Perspective
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2932548/
Nitric Oxide (NO) plays a versatile role in the vasculature, maintaining vascular tone, inhibiting or reversing platelet activity, and preventing endothelial dysfunction often seen in vascular disease states.
The Endothelium and Its Role in Regulating Vascular Tone
www.ncbi.nlm.nih.gov/pmc/articles/PMC3040999
The endothelium is important in maintaining vascular homeostasis and preventing the development of atherosclerosis.
Nitric oxide (NO) is an endothelium-dependent vasodilator of the underlying smooth muscle. NO has been shown to play an important role in the maintenance of basal vasodilator tone of the blood vessels
High intensity interval training (HIIT) improves resting blood pressure, metabolic (MET) capacity and heart rate reserve without compromising cardiac function in sedentary aging men
A programme of preconditioning exercise with HIIT induces clinically relevant improvements in blood pressure, rate pressure product, reduces recovery time after workouts, and the amount of oxygen consumed while sitting at rest
https://www.sciencedirect.com/science/article/pii/S0531556516306003
Metabolic Effects of HIIT
https://www.unm.edu/~lkravitz/Article%20folder/metabolicEffectsHIIT.html
HIIT and Hypertension : Improvement of cardiovascular functions
This study shows that HIIT with long intervals (4 x 4 minutes at 90% FCMAX) significantly reduces blood pressure at systolic (12 mmHg) and diastolic (8 mmHg) compared to MICT (4.5 / 3.5 mmHg)- moderate-intensity continuous training. And the level of reduction is similar to some drugs prescribed for hypertension. In addition, HIIT allows a better improvement of VO2MAX. Finally, only HIIT has improved endothelial function that allows better vasodilatation of the arteries. It is probably these improvements (and many others) that can reduce blood pressure
https://www.sci-sport.com/en/articles/HIIT-and-hypertension-Improvement-of-cardiovascular-functions-163.php
www.health.harvard.edu/heart-health/exercise_and_your_arteries
Regular exercise helps arteries by boosting the endothelial cells' nitric oxide production. Studies of patients with coronary artery disease have demonstrated that exercise can produce important gains in endothelial function, even in people who already have atherosclerosis.
Four weeks of regular static stretching reduces arterial stiffness in middle-aged men -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583555
These findings suggest that short-term regular stretching induces a significant reduction in arterial stiffness in middle-aged men.
Cardiovascular Responses to Skeletal Muscle Stretching: "Stretching" the Truth or a New Exercise Paradigm for Cardiovascular Medicine?www.ncbi.nlm.nih.gov/pubmed/28780647 https://www.ncbi.nlm.nih.gov/pubmed/28780647
These acute vascular changes if performed chronically may result in improved endothelial function, improved arterial blood vessel stiffness, and/or reduced blood pressure. . Collectively, the evidence provided in this review suggests that stretching acutely or long term may serve as a novel and alternative low intensity therapeutic intervention capable of improving several parameters of vascular function.
Influence of passive stretch on muscle blood flow, oxygenation and central cardiovascular responses in healthy young males. https://www.ncbi.nlm.nih.gov/pubmed/26945077
Mean arterial pressure was decreased after moderate-intensity stretching. Collectively, our data provide novel mechanistic evidence on cardiovascular responses to skeletal muscle stretching in humans. Moreover, the reductions in MAP and retrograde blood flow suggest that stretch transiently reduces myogenic vascular tone in a post-stretch resting period.
Nitric Oxide in the Vasculature: Where Does It Come From and Where Does It Go? A Quantitative Perspective
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2932548/
Nitric Oxide (NO) plays a versatile role in the vasculature, maintaining vascular tone, inhibiting or reversing platelet activity, and preventing endothelial dysfunction often seen in vascular disease states.
The Endothelium and Its Role in Regulating Vascular Tone
www.ncbi.nlm.nih.gov/pmc/articles/PMC3040999
The endothelium is important in maintaining vascular homeostasis and preventing the development of atherosclerosis.
Nitric oxide (NO) is an endothelium-dependent vasodilator of the underlying smooth muscle. NO has been shown to play an important role in the maintenance of basal vasodilator tone of the blood vessels
High intensity interval training (HIIT) improves resting blood pressure, metabolic (MET) capacity and heart rate reserve without compromising cardiac function in sedentary aging men
A programme of preconditioning exercise with HIIT induces clinically relevant improvements in blood pressure, rate pressure product, reduces recovery time after workouts, and the amount of oxygen consumed while sitting at rest
https://www.sciencedirect.com/science/article/pii/S0531556516306003
Metabolic Effects of HIIT
https://www.unm.edu/~lkravitz/Article%20folder/metabolicEffectsHIIT.html
HIIT and Hypertension : Improvement of cardiovascular functions
This study shows that HIIT with long intervals (4 x 4 minutes at 90% FCMAX) significantly reduces blood pressure at systolic (12 mmHg) and diastolic (8 mmHg) compared to MICT (4.5 / 3.5 mmHg)- moderate-intensity continuous training. And the level of reduction is similar to some drugs prescribed for hypertension. In addition, HIIT allows a better improvement of VO2MAX. Finally, only HIIT has improved endothelial function that allows better vasodilatation of the arteries. It is probably these improvements (and many others) that can reduce blood pressure
https://www.sci-sport.com/en/articles/HIIT-and-hypertension-Improvement-of-cardiovascular-functions-163.php
Weight Lifting Build the Gluteus Muscles
With gluteus focus there is a dull pain deeper in the muscle
Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974862/#!po=33.9286
When I first began working my Gluteus muscles (Maximus, Minimus and Medius)I had a hard time with body weight, progressed to bands and eventually to weights. The same was true with my abductor muscles.
A 2016 study in the Journal of Physical Therapy Science suggests that the gluteus medius plays a pivotal role in preventing injury to the lower extremities. If the muscle becomes weak, then the hip joint's angle of abduction increases and risk of an ACL injury occurs.
Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974862/#!po=33.9286
When I first began working my Gluteus muscles (Maximus, Minimus and Medius)I had a hard time with body weight, progressed to bands and eventually to weights. The same was true with my abductor muscles.
A 2016 study in the Journal of Physical Therapy Science suggests that the gluteus medius plays a pivotal role in preventing injury to the lower extremities. If the muscle becomes weak, then the hip joint's angle of abduction increases and risk of an ACL injury occurs.
Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Males: A Randomized Controlled Trial.
Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study.
A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations.
Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed
Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study.
A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust Variations.
Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed