4-20-11 Pole Vault Circuit/Workout

Pole Vault Circuit
1)Extension Drill(Short Pole)- 4 Reps
2)Ring "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Rope Drill- 4 Reps
5)Plant Drill- 4 Reps
6)Holding "I"Drill- 2 Reps
7)Grass Drill- 4 Reps
8)Handstand Push Up's- 4 Reps
9)Rope Climb- 4 Reps
10)Mini Hurdle Drill W/Pole- 4 Reps
11)"I" Drill- 4 reps
12)Take-Off Drill- 4 Reps
13)Bubka Extensions- 4 Reps
14)Ring Full "L" Up's- 4 Reps
15)20-20's- 4 Reps
Weight Lifting
(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))
1)Dead Lift- 215,225,235lbs 245,255,265lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 25,30,35lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(Single Leg 3x10)- 35,40,45lbs
7)Leg Curls(Single Leg 3x10)- 35,40,40lbs
8)Curls-70,75,80lbs
9)Step Up's(3x10)- 85,95,105lbs
10)Split Squats(3x10)- No Weight
Roll Out

                                                           The Video

                                                              

4-19-11 Pole Vault Practice

Hello, today was a sunny day with changing winds. It went from a head winds to cross winds. My speed is not there because I have been pushing myself in the workouts I do. I am really trying to work on my run,plant, and take-off right now. I feel like I am doing some good things, but my hands are not timed up as well as they should and I want to have better and quicker last steps. I think my last steps will get quicker once I back off the weights and start to lift light and quick. Over all I am happy where things are going and I look forward to this summer when I get to compete. Well here is the Video and I hope you enjoy. 

                                                                             The Video

                                                                                     

4-18-11 Workout/Pole Vault Circuit

Hey everyone! Today was yet another windy day. I don't know what is up with the bad weather all the time. I am going to start spending a lot of time really focusing on every aspect of the run, plant, and take-off. Especially my sprint mechanics and speed. This is the most important thing in my training right now. Here is what I did today.
P90X:Legs and Back(Weight=(W),Resistance Bands=(R),Body Weight=(B))
1)Balance Lunges- 15 Reps each leg(R)
2)Calf Raise Squats- 25 Reps(W)
3)Reverse Grip Chin Up's- 20 Reps(R)
4)Super Skater- 15 Reps each leg(W)
5)Wall Squats- 1:30Sec's(B)
6)Wide Front Pull Up's- 15 Reps(R)
7)Step Back Lunges- 12 Reps each leg(R)
8)Alternating Side Lunges- 12 Reps each leg(W)
9)Closed Grip Over Head Pull Up's- 15 Reps(R)
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute(B)
11)Dead Lift Squat- 12 Reps each leg(W)
12)Switch Grip Pull Up's- 12 Reps(R)
13)Sneaky Lunges- 10 Reps each leg(W)
14)Reverse Grip Pull Up's- 12 Reps(R)
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Ring Swings- 3 Reps
3)Ring Full "L" Ups- 3 Reps
4)Take-Off Drill- 3 Reps
5)Handstand Push Ups- 3 Reps
6)Back Roll to Clearance Drill- 3 Reps
7)Bubka Extensions- 3 Reps
8)Plant Drill- 3 Reps
9)Ring "L" Ups- 3 Reps
10)Mini Hurdle Drill W/O Pole- 3 Reps
11)Holding "I" Drill- 2 Reps
12)Pole Drills- 3 Reps each
13)"I" Drill- 3 Reps
14)Mini Hurdle Drill W/Pole- 3 Reps
Lifting
(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))
1)Bench- 165,175,180 lbs.
2)Squats- 205,215,225lbs 235,245,255lbs
3)Straight Arm Pull Over's(Light Weight)- 20,25,30 lbs.
4)Power Cleans- 145,155,165lbs 175,185,200lbs
5)Curls- 85,90,90 lbs.
6)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
7)Incline Bench- 135,140,140lbs
8)Bubka's- 8,8,8 Reps
9)Knee Drive Lifts(3x10 each leg)- 25,25,25lbs
         
                                                                     The Video

                                                                              

4-17-11 Pole Vault Practice

Hey guys, so today was a pretty windy day. My speed down the runway has not been there. I have really been pushing my legs and will continue to push them until the end of this month. Once May gets here I will switch to more rest days and also lifting lighter and faster. Its frustrating not having my speed and energy in my vaulting but I know its because I have been pushing myself pretty hard.

                                                                            The Video