Friday, April 15, 2011

4-15-11 Workout

Hey so its late so I am just going to post the workout.
P90X:Plyometrics-(Jumpsoles)
Plyometric Workout at Track
Warm-Up
Walk a lap then Jog a lap
"A","B","C" Skips
High Knees
Butt Kickers
Hurdle Mobility
Plyo Workout On Grass
1) Bounding 30 yards(Right,Right,Left,Left....)- 3 Reps
2)Bounding  30 yards(Right,Left,Right,Left...)- 3 Reps
3)Bounding 30 yards(Left,Left,Left....W/Cycle)- 3 Reps
4)Bounding 30 yards(Right,Right,Right..W/Cycle)- 3 Reps
5)30 Stairs- 4 Reps
6)Straight Legged Runs 30 Meters- 4 Reps
Lifting(Light and Quick)
(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)Power Cleans- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
5)Dead lifts- 175,180,185lbs 190,195,200lbs
6)Curls-65,70,75lbs
7)Single Leg Extensions(3x10)-25,30,35lbs
8)Single Leg Curls(3x10)-25,30,35lbs
9)Bubka's-8,8,8 Reps
10)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
11)Knee Drive Lifts(3x10 each leg)- 10,10,10lbs
Roll Out/Stretch

Thursday, April 14, 2011

4-14-11 Workout/Pole Vault Circuit/Sprint Workout

Hello! So today I had a really good circuit day. I think one of my best. I then went to the local track and did some hurdle stuff then a sprint workout. This is my first time where I am going to focus on hurdles. I think they are very important. My training is going very well and I am feeling great about what I have been doing and how its been going. My main focus right now is to improve my run,plant, and take-off. Well here is what I did. Sorry I haven't really been going in depth on my workouts.
P90X:Chest,Shoulders, and Triceps(Resistant Band=R, Body Weight=B)
1)Slow Motion 3in 1 Push Up's(B)-12 Reps slow 10 reps fast
2)In and Out Shoulder Flys(R)- 12 Reps
3)Chair Dips(R)- 12 Reps
4)Plange Push Up's(B)-12 Reps
5)Pike Presses(R)- 10 Reps
6)Side Tri Rises(B)- 12 Reps
7)Floor Flys(B)- 8 Reps each side
8)Scarecrows(R)- 8 Reps
9)Overhead Tricep Extensions(R)- 12 Reps
10)Two Twitch  Speed Push Up's(B)- 12 Reps fast 9 Reps Slow
11)Y-Presses(R)- 10 Reps
12)Lying Tricep Extensions(R)- 12 Reps
13)Side to Side Push Up's(B)- 12 Reps
14)Pour Flys(R)- 10 Reps
15)Side Leaning Tricep Extensions(R)- 10 Reps
16)One Arm Push Up's(B)- 4 Reps
17)Weighted Circles(R)- 14 Reps Forward 14 Reps Backwards
18)Throw The Bomb(R)- 10 Reps
19)Plyo Push Up's(B)- 12 Reps
20)Slo-Mo Throws(R)- 8 Reps
21)Front to Back Tricep Extensions(R)- 10 Reps
22)One Arm Balance Push Up's(B)- 8 Reps
23)Fly-Row-Press(R)- 10 Reps
24)Cross Body Blows(R)- 14 Reps
Pole Vault Circuit
1)Ring Swings- 5 Reps
2)Extension Drill(Short Pole)- 5 Reps
3)Rope Drill- 5 Reps
4)Take-Off Drill- 5 Reps
5)Mini Hurdle Drill W/Pole- 5 Reps
6)"I" Drill- 5 Reps
7)Ring "L" Up's- 5 Reps
8)Plant Drill(Short Pole)- 5 Reps
9)Grass Drill- 5 Reps
10)Mini Hurdle Drill W/O Pole- 5 Reps
11)Back Roll to Clearance Drill- 5 Reps
12)Rope Climb- 5 Reps
13)Ring Full "L" Up's- 5 Reps
14)Handstand Push Up's- 5 Reps
15)Holding "I" Drill- 1 Rep
Sprint Workout
Warm up-
1)Walk a lap, Jog a lap
2)"A","B",and "C" Skips
3)High Knees
4)Butt Kickers
5)Straight Leg Run
Hurdle Mobility(4 Hurdles)
Hurdles(3 Hurdles)- 5 Reps
50 Meter Sprints On Grass(Alternating between 25lbs sled and with out)- 6 Reps
50 Meter Sprints On Track W/Pole(Alternating between 25lbs sled and with out)- 6 Reps
Pole Drills
Roll Out/Stretch
Ice Bath
                                                              The Video
                                                                       

Wednesday, April 13, 2011

4-13-11 Pole Vault Circuit/Workout

Hello Guys/Girls Today I had a good pole vault circuit even though it was rainy and very very windy. I am sick of the wind and this cold weather!! Well here is what I did today. 
Pole Vault Circuit
1)"I" Drill- 4 Reps
2)Ring Full "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Grass Drill- 4 Reps
5)Rope Drill- 4 Reps
6)Mini Hurdle Drill W/Pole- 4 Reps
7)Handstands- 4 Reps
8)Bubka Extensions- 4 Reps
9)Extension Drill(Short Pole)- 4 Reps
10)Plant Drill(Short Pole)- 4 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Pole Drills- 4 Reps each
13)Ring "L" Up's- 4 Reps
14)Holding "I" Drill- 2 Reps
15)Rope Climb- 4 Reps
16)Take-Off Drill- 5 Reps
17)Handstand Push Up's- 4 Reps
18)Mini Hurdle Drill W/O Pole- 4 Reps
19)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(Jumpsoles)- 215,220,225lbs 230,235,250lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 20,25,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,75,85lbs
8)Curls-85,90,90lbs
9)Step Up's(Jumpsoles)(3x10)- 100,105,110lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)- No Weight
12)Military Press- 65,70,75lbs
13)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
14)Straight Back Bends- 75,75,75lbs
15)Knee Drive Lift(3x10 each leg)- 5,5,5lbs
Swiss Ball Pelvic Exercises
 Roll Out/Stretch
                                                                    The Video
                                                                                      

Tuesday, April 12, 2011

4-12-11 Pole Vault Practice

Hello! Today I woke up and my legs were pretty sore, so i knew I would be going from my 4 step just working on my run and take-off. Practice went really well but I still have some work to do. After I was done vaulting I did some bounding and some stairs.
After Vaulting
1)Bounding for 25 yards(Right,Right,Left,Left.....)- 5 Reps
2)Bounding for 25 yards(Right,Left,Right,Left.....)- 5 Reps
3)30 Stairs- 4 Reps

                                                       The Video
                                                                 

Monday, April 11, 2011

4-11-11 PV Circuit/Workout/Sprint

Hey, so today was a really good day. I started off with my pole vault circuit. Which went really well. I am getting better and better at my drills. I was a little tired today but still managed to get some good things done. I then did P90X after my circuit. After that I waited about an hour then went and did a sprint workout followed by a weight lifting workout. Here is what I did.
Pole Vault Circuit
1)Pole Drills- 3 Reps Each
2)Ring "L" Up's- 3 Reps
3)Ring Full "L" Up's- 3 Reps
4)Rope Drill- 3 Reps
5)20-20's- 3 Reps
6)Mini Hurdle Drill W/O Pole- 3 Reps
7)Bubka Extensions- 3 Reps
8)Back Roll to Clearance Drill- 3 Reps
9)Handstand Push Up's- 3 Reps
10)Extension Drill(Short Pole)- 3 Reps
11)Grass Drill- 3 Reps
12)Ring Swings- 3 Reps
13)"I" Drill- 3 Reps
14)Rope Climb- 3 Reps
15)Mini Hurdle Drill W/Pole- 3 Reps
16)Holding "I" Drill- 2 Reps
17)Plant Drill(Short Pole)- 3 Reps
18)Handstands- 3 Reps
P90X:Legs and Back, Ab Ripper X
Sprint Workout
1)6x80meters
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- 160,165,175 lbs.
2)Squats(Jumpsoles)-185,190,195lbs 200,205,210lbs
3)Straight Arm Pull Over's- 25,30,35 lbs.
4)Power Cleans(Jumpsoles)- 135,145,155lbs 165,175,185lbs
5)Curls- 85,90,95 lbs.
6)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions 
7)Incline Bench- 135,135,135lbs.
8)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Movements  
Roll Out /Stretch


                                                       The Video
                                                                

Sunday, April 10, 2011

4-10-11 Vault Practice

Hello Vault Community! Today was a pretty warm day but with some changing winds. I was planning on going to a 14'6" pole today but after some jumps I didnt really feel up to it,so I just went from a 5 step on the 14' 170 and just really tried to work on a few things. I took a lot of jumps today even though my legs were pretty tired going into practice. My speed was not there today but I really wanted to work on my take-off and swinging to the top of the pole. Just to remind people I am not in season right now, so I am just really working out hard and working on my technique. I am blowing through on these poles but this is allowing me to really work on somethings. I am really happy with how things are going. Anyways here is the video.