1-26-2012 Strength Training/Running/Gymnastics

Strength Training(3x10)-Warm up 15 minutes 

1. Front Squats- 95,100,105 lbs
2. Bench- 145,150,155 lbs
3. Leg Curls(Single Leg)- 70,80,85 lbs
4. Curls(Dumbbells)- 25,30,30 lbs
5. Leg Extensions(Single Leg)- 75,85,90 lbs
6. Dips(Holding Dumbbell between Legs)- 10,12.5,12.5 lbs
7. Hip Flexor Machine(Up)- 75,105,120 lbs
8. Lat Pull Downs(To Stomach)- 100,110,120 lbs
9. Hip Flexor Machine(Down)- 105,135,150 lbs
10. Straight Arm Pull-Overs(Dumbbells)- 20,20,20 lbs
11. Push-Ups- 20 Reps
12. 3 Stage Crunch- 10 Reps
13. Cross Crunch-  15 Reps each side

• 200 Meter Strides(with 200 Meter walk Between)- 4 Reps
• Roll Out/ Stretch

Total Workout Time- 2 1/2 hours

I then went to the gymnastics place in town and just played around. I was not really sure what they had available so i didn't do any specific training for vault but next Thursday i will. Here is some video of me messing around with a few things  The Video Sorry that its a link. The video is not showing up on my blog page for some reason. Might be because of the song.

1-25-2012 Pole Vault Practice

Hello! Today I went and had a fitness test done before practice. These were the results.

1. Body fat Percent- 6%
2. Resting Heart Rate- 56 BPM
3. Heart Rate After Step-Ups For 3 Minutes- 59 BPM
4. Push-Ups at constant rate- 34
5. Sit-Ups In 1 Minute- 55
6. Sit and Reach- 16 inches

I am pretty excited about these numbers because i have only been working out for about two weeks now. I will do this testing again at the end of the term. Now as far as how my vaulting went today, I would say it was a little frustrating. I really want to be able to swing with a straight left leg to my knees while keeping my hips rising and my shoulders dropping back. I was all over the place today due to trying and thinking of different things. I also did a few rope drills before practice to show what my swing looks like during it. I feel like I have a pretty good rope drill. I have also decided that i will be going to open gym at the local gymnastics academy every thursday. I feel like it will help me a lot with body awareness, strength, and over with my vaulting. Here is the video from today. Sorry they are so long, but i treat this as my journal to track my progress so i like to have everything documented. Not just the better jumps of the day. Plus it gives everyone who watches a better idea of where i a m at. Hope you enjoy. Take Care.

                                                                            

1-24-2012 Strength Training/Random stuff

Hey Everyone, so i am going to start posting all the training i do again. I wont be going into details on the workouts i do, just posting them, but if you have any comments please feel free.
Strength Training-(3x10)-Warm up on bike for 5 minutes

• Power Cleans- 115,135,145 lbs.
• Dumbbell Shoulder Press- 25,27.5,30 lbs.
• Hip Flexor Machine(Down)- 75,105,120 lbs.
• Hip Flexor Machine(Up)- 75,90,110 lbs.
• Dumbbell Bench Press- 45,50,55 lbs.
• Leg Curls(Single Leg)- 70,80,85 lbs.
• Rows(Straight Back Lay Backs)- 110,120,130 lbs.
• Leg Extensions(Single Leg)- 70,75,75 lbs.
• Lat Pull-Downs(To Stomach)- 100,120,120 lbs.
• Single Leg Squats(Holding Dumbbells)- 25,25,25 lbs
• Bubka's- 6,6,6 Reps
• Dumbbell Curls- 25,30,30 lbs

* I then went into the fitness center at my school and did some ab work, handstands, rolled out, and stretched.
*Total Workout Time: 2 1/2 hours

1-23-2012 Pole Vault Practice

Hey Everyone, its going to be yet another short post. Its been a busy day and i am super tired. I took 50 vaults today in practice. I ended up going back down to a 4 stride to really work on swinging. I started to do some good things at 8:24 in the video and on. Still not exactly where i want my swing but getting there. I recommend skiping to 8:24 if you dont have the time to watch the whole practice.If you do skip to there I was on a 14' 165# pole going from a 4 stride-57'6", holding at 13'11"