1-29-2011 (Mini Meet)

Hello Vaulters! I jumped at a few bars today. I am pleased with what I am doing. I am getting closer and closer to what I want to be doing technique wise. I was blocking more then I have been but it will get better with practice. My swing is getting better also but not where I want it. I am excited for this year! After we were done we decided to go and do some drills, which was nice considering I usually do drills by myself and I don't have a high bar. When I got home I decided to do some Mini Hurdle drills without and with a pole followed by a few other drills. Well here are the videos for today.

                                                                          

1-28-2011 Off-Day

Hello Fellow Vaulters, Today was my off day where I just Warmed up, Rolled Out, Stretched, and took an Ice bath. I have a meet tomorrow. It will be a really low key meet with only a couple guys I jump with.I am actually really pumped to jump tomorrow just so I can work on a few things I have been thinking about since Wednesday. Well Good Luck to all of you jumping this weekend. I will post video of the Mini Meet tomorrow! Scott

1-27-2011 Lifting and Vault circuit

   Hello Vault World! Today is an amazingly nice day. It is 70 degrees and I am loving every minute of it.
Today  I did my sprint/lift/circuit work out. It went really well. I upped my weights again by about 5 lbs. I also raised my mini hurdles up by 3 inches using blocks that I had found. This three inches really made the drills a lot harder. The mini hurdles now sit 11 inches high.Oh and one more thing is I am going to try and start eating really well. This is an area that I can improve on that can really help me out with having more energy at practice, getting a better night sleep and becoming more physically strong. 
Warm Up- 10 minutes
Sprints
6x100meter

(This is how I  lift) lower body I lift 5-4-3-5-4-3(with 3 jump squats or single leg jumps with just body weight in between each set.) Upper body I lift 3x8(with 6 reps with no weight in the motion of the lift I am doing in between each set.)
Lifting
 1)Dead Lift- 155,155,155lbs 160,160,160lbs
2)Incline Bench- 115,120,125lbs
3)Power Clean with Press- 95,95,95lbs 100,100,100lbs
4)Bench- 140,145,150lbs
5)Leg Extensions(Light Light Weight)3x10-25,25,25lbs
6)Leg Curls(Light Light Weight)3x10- 25,25,25lbs
7)Curls- 40,50,55lbs
8)Split Squats- No weight
9)3 Directional Calf Raises- 55,55,55lbs
Vault Circuit
1)Bubka's- 6,6,6 Reps
2)Mini Hurdle Drill w/o Pole- 5 Reps
3)Mini Hurdle Drill w/ Pole- 10 Reps
4)Ring Swing- 10 Reps
5) Grass Drill- 10 Reps
6) Back Roll to Push Off- 5 Reps
7)Standing Plant Drill- 10 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
3)Ice
                                                                      Today's Video

                                                              

1-26-2011 Practice

Hello fellow vaulters! I wish the best of luck to all of the people going to the summit this weekend. I could not afford the trip so I will be jumping at my own little mini meet on Saturday. It should be a lot of fun! Like I said yesterday, I am just going to continue my normal non-meet week workout schedule and just hope to get some decent vaults in Saturday. I will be going outdoors next week on the 2nd. I hope the weather stays nice like it has been(probably won't). This is the earliest I have ever went outdoors which is not all that bad considering the indoor place where I am jumping now only allows me to go back to a 5 step, so I am looking forward to going back to longer runs and going up poles. My goal is to get back to a 9 step this year. Last year I only made it to a 5 step and the year before that an 8 step. I am excited to just go to a 6 step considering I have not jumped from a 6 or longer in over a year. As for today's practice it went pretty well. I was feeling a little tired and tight going into practice but after warming up and taking a few jumps I started to feel better. I was just working on quick last steps and like always my swing. I was blocky today but still was doing some good things. I have a lot to work on but thats the good part! Here is the video from today.

                                                                    

1-25-2011 Lifting and Vault Circuit

Hello everyone! I took some pictures of what my training "facilities" look like so you would have an idea of what i am working with. I also took video of a few of my drills today also. As far as my workout today, I am still just easing back into the weight lifting although I did up the weight by a little bit. I am feeling really good about lifting again. I also have a mini meet Saturday with two other guys that I jump with. I am looking forward to this meet but I am going to train through it, so there will be no meet prep. I will just be staying with my normal non-meet week schedule.
Today's Workout
Warm up-10 minutes
Sprints-8x120meters
Lifting- (This is how I  lift) lower body I lift 5-4-3-5-4-3(with 3 jump squats or single leg jumps with just body weight in between each set.) Upper body I lift 3x8(with 6 reps with no weight in the motion of the lift I am doing in between each set.)
1) Power Cleans- 115,115,115lbs. 125,125,125lbs
2)Bench- 135,145,150lbs
3)Step Up's- 40,40,40lbs 50,50,50lbs
4)Incline Bench- 100,115,120lbs
5)Dead Lift- 145,145,145lbs 155,155,155lbs
6)Curls- 40,50,55lbs
7)Leg Extensions(Light Light Weight)- 3x10 25,25,25lbs
8)Leg Curls(Light Light Weight)-3x10 25,25,25lbs
9)3 Directional Calf Raises- 40,40,40lbs
Vault Circuit
1)Bubka's- 8,6,4 Reps
2)Ring Swing-10 Reps
3)Mini Hurdle Drills(without pole)
4)Mini Hurdle Drill(with Pole)
5)Grass Drill- 10 Reps
6)Standing Plant Drill- 10 Reps
7) Handstands- 5 reps(holding as long as I can)
Cool Down
1)Roll Out with foam roller
2)Stretch
3)Ice                                                                                                                                                                                                        

1-24-2011 Practice

Hello guys, hope the vault training is going good for you! Today I had a day that felt like an off day because I was sore from lifting the day before. I went from a 5 step on 15's today. I think I did some pretty good things on top(for feeling the way I was). I was pretty blocked out with my left arm today on a lot of my jumps, at least more then the previous two practices, but I was starting to extend up the pole today pretty well. also I am sorry but I did not get any warm up drills only a couple 4 step vaults. I will try and start being more constant with that. I just hate disturbing peoples practice to have them record. I will ask them Wednesday if they think its annoying for me to always be asking for them to record. Anyways what I am trying to achieve with my technique is  1) A great run/pole drop 2) Great plant/Take-off(Outside) With a straight but relaxed left arm so I still can hit elastic and be able to swing to the top of the pole. I just am having a hard time swinging correctly. I know I block in a lot of my vaults but I have seen people swing really well that block(Tarasov), but also on the rings i struggle to swing well (IMHO). I will post video on here tomorrow of me trying to swing on the rings. I am open to advice. This is something that I think I can really improve on. It will allow me to start doing what I want to be doing in my vaulting career. I just want to learn and become the best jumper I can be. Also post links to the videos of you guys jumping. I like to watch new vault videos. Its one of my ways of learning.
                                                Keep reaching for your goals!
                                                                Scott Elliott
                                                 Well Here Is The Video From Today   

                                                                      

1-23-2011 Lifting and Vault circuit

Hey! Today I just started lifting again. I had taken a week off because my friend Robby Fegles who vaults for UW now was telling me how he was taking a week off to recover, and that sounded pretty good to me considering I had been working out for 5 months and vaulting for almost 3 months now, so that's what I did. Anyway,  I went really easy today just focusing on good form and positioning. Don't want to amp things up right off the bat and risk injury. This is how I  am lifting:
lower body I lift 5-4-3-5-4-3(with 3 jump squats or single leg jumps with just body weight in between each set.) Upper body I lift 3x8(with 6 reps with no weight in the motion of the lift I am doing in between each set.)
1)Bench-135,135,135lbs,                                            
2)Squats- 145,145,145lbs 150,150,150lbs                  
3)Straight arm pull-overs- 40,40,40lbs                                       
4)Power Cleans- 95,95,95lbs 100,100,100 lbs                                           
5)Incline Bench- 115,115,115 lbs                                 
6)Curls- 40,40,40lbs
7)3 Directional Calf Raises- 40,40,40lbs 40,40,40lbs
8) Stretch
9) Rings
10) Handstands
11)Short Pole Plant drills

I am going to be adding more to my circuit. Any good drills you know let me now about them. I know a lot of drills but I do not have a high bar, just rings.