Hey guys so I did a pole vault circuit which went really well. I feel like I am always improving in some way in my drills. I also started doing something different with my lifting. I am trying out what are called jumpsoles. they put you about 3 1/2 inches off the ground and they only cover from your toes to the start of your arch. I am lifting in them and I will do my plyo's in them. I have done research and it makes sense to me how they work so I thought I would give them a try. A lot of people have seen huge results in there speed, vertical, and overall strength. Here is what I did today.
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Handstand Push Up's- 3 Reps
3)20-20's- 3 Reps
4)Rope Climb- 3 Reps
5)Ring Swings- 3 Reps
6)Mini Hurdle Drill W/O Pole- 3 Reps
7)Holding "I" Drill- 3 Reps
8)Pole Drills- 3 Reps each Drill
9)Bubka Extensions- 3 Reps
10)Grass Drill- 3 Reps
11)Back Roll to Clearance Drill- 3 Reps
12)Ring "L" Up's- 3 Reps
13)Mini Hurdle Drill W/Pole- 3 Reps
14)"I" Drill- 3 Reps
15)Plant Drill(Short Pole)- 3 Reps
16)Rope Drill- 3 Reps
17)Handstands- 3 Reps Hold as long as possible
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- 155,165,175 lbs.
2)Squats(Jumpsoles)-135,155,165 lbs 175,185,195lbs
3)Straight Arm Pull Over's- 25,30,35 lbs.
4)Power Cleans(Jumpsoles)- 135,145,155lbs 160,165,175lbs
5)Curls- 80,85,90 lbs.
6)Jump Rope(Jumpsoles)- 20 reps each leg
6)Incline Bench- 115,125,135lbs.
7)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
8)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Exercise
Roll Out/Stretch
The Video
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