Hello Vault World! Today I was working on my straight pole drills and then working on my last three steps and take-off. I didn't get that many straight pole drills filmed but I think I did a few things better then Monday. Once I moved back to bending the pole I was really focusing on my take off and the rest of the vault was kind of lost 1) My swing was not as good as the past couple weeks and 2) I felt like I had so much pole speed. I am still really happy with how today went. This is my second day outdoors and I feel great! Here is the video from today.
Wednesday, February 9, 2011
Tuesday, February 8, 2011
2-08-2011 Sprint/Lifting/Drills
Hello vaulters! So I went to register for the UW Open today and I guess registration had closed early because the meet was full. I will not be competing this weekend like planned but do plan to attend the meet so I can see a friend of mine. Well here is the workout I did today.
Warmed up for 10 minutes
Sprints
6x100m
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
Lifting
1)Power Cleans- 140,145,150lbs 155,160,165lbs
2)Bench- 155,160,165lbs
3)Step Up's- 75,75,75lbs 85,85,85lbs
4)Incline Bench- 135,140,140lbs
5)Dead Lift- 165,175,185lbs 195,205,210lbs
6)Curls-75,80,85lbs
7)Leg Extensions(Light Weight)- 35,35,35lbs
8)Leg Curls- 35,35,35lbs
9)Over Head Pull Overs- 45,45,45lbs
10)Split Squats- No Weight
11)Dips- No Weight
12)3 Directional Calf Raises(10reps w/weight 10reps w/o weight)-170,170,170lbs
Drills
1)Bubka's- 6,6,6 Reps
2)Mini Hurdle Drill 2 (w/o pole)-10 Reps
3)Mini Hurdle Drill 2(w/pole)- 10 Reps
4)Ring Swings- 10 Reps
5)Standing Plant Drill- 10 Reps
6)Grass Drill- 10 Reps
7)Back Roll to Push Off- 7 Reps
8)Handstands(Holding as long as Possible)- 5 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
Warmed up for 10 minutes
Sprints
6x100m
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
Lifting
1)Power Cleans- 140,145,150lbs 155,160,165lbs
2)Bench- 155,160,165lbs
3)Step Up's- 75,75,75lbs 85,85,85lbs
4)Incline Bench- 135,140,140lbs
5)Dead Lift- 165,175,185lbs 195,205,210lbs
6)Curls-75,80,85lbs
7)Leg Extensions(Light Weight)- 35,35,35lbs
8)Leg Curls- 35,35,35lbs
9)Over Head Pull Overs- 45,45,45lbs
10)Split Squats- No Weight
11)Dips- No Weight
12)3 Directional Calf Raises(10reps w/weight 10reps w/o weight)-170,170,170lbs
Drills
1)Bubka's- 6,6,6 Reps
2)Mini Hurdle Drill 2 (w/o pole)-10 Reps
3)Mini Hurdle Drill 2(w/pole)- 10 Reps
4)Ring Swings- 10 Reps
5)Standing Plant Drill- 10 Reps
6)Grass Drill- 10 Reps
7)Back Roll to Push Off- 7 Reps
8)Handstands(Holding as long as Possible)- 5 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
Monday, February 7, 2011
2-07-2011 Practice
BRRRR!!!! Today was the first outdoor practice. It was spitting snow while I warmed up then stopped and the sun kind of peaked out once I started vaulting. I just did some straight pole drills and some distance vaults from a 3 step. I am doing some good things but really need to focus on my straight pole drills. I have the same problems in my straight pole drills as in the vault(Go Figure) so I am going to really be focusing on straight pole drills for a couple weeks. As for my swing I feel like it is getting better but I still have a lot of things to work on. After vaulting I did a few drills on the rings and high bar to show one of the vaulters things to work on. It was a good little session. This weekend I am going to the UW Open meet. I am going to train through it because I am looking to jump high at the Oregon Twilight which is in May. I will be training through a lot of my meets. Although there will be a few meets before the Twilight that I will ease off for. Here is the video from today.
Sunday, February 6, 2011
2-06-2011 Lifting/Circuit
Today I felt so tired. My energy level was way down. I had stayed in Eugene last night with a friend of mine and drove 2 hours back home today. Sorry for the short post today. Here is what I did.
Drills
1)Mini Hurdle Drill 2 w/o Pole-10 Reps
2)Mini Hurdle Drill 2 w/ Pole-10 Reps
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
Lifting
1)Bench-155,160,160lbs
2)Squats- 160,170,175lbs 180,185,190lbs
3)Over Head Pull-Overs- 45,45,45lbs
4)Power Cleans- 135,140,145lbs 150,155,160lbs
5)Incline Bench- 130,135,140lbs
6)3 Directional Calf Raises(10reps w/weight 10reps w/o weight)- 160,160,160lbs
7)Curls- 60,70,75lbs
8)Split Squats- No Weight
9) Dips- No Weight
Drills 2
1)Bubka's- 5,6,4 Reps
2)Ring Swings(Drive Knee Up)- 5 Reps
3)Standing Plant Drill-10 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
Video From Today
Drills
1)Mini Hurdle Drill 2 w/o Pole-10 Reps
2)Mini Hurdle Drill 2 w/ Pole-10 Reps
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
Lifting
1)Bench-155,160,160lbs
2)Squats- 160,170,175lbs 180,185,190lbs
3)Over Head Pull-Overs- 45,45,45lbs
4)Power Cleans- 135,140,145lbs 150,155,160lbs
5)Incline Bench- 130,135,140lbs
6)3 Directional Calf Raises(10reps w/weight 10reps w/o weight)- 160,160,160lbs
7)Curls- 60,70,75lbs
8)Split Squats- No Weight
9) Dips- No Weight
Drills 2
1)Bubka's- 5,6,4 Reps
2)Ring Swings(Drive Knee Up)- 5 Reps
3)Standing Plant Drill-10 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
Video From Today
1-05-2011 2nd Meet
Hey so the meet went really well. I wanted to jump 16'+ but jumped 15'. I am really happy with my vaulting. I have still a lot to work on but i am doing a lot better this year. Next vault practice I am going to work on the usual quicker last steps, more relaxed left arm at take off, and a fast powerful swing to the top of the pole. I also am going to work on staying tight on top. I spread out at the top and lose all my energy. Well here is the video.
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