5-04-11 Workout

Sprint Workout
4x30 meter fly-ins
Weight Lifting(Light and Quick)(This is how I  lift) lower body I lift 3-2-1 3-2-1(After each set I do with weight I immediately do 3 jump squats (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x6(After each set I do with weight I immediately do 3 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-115,120,125lbs 130,135,140lbs
2)Bench-135,140,150lbs
3)Step Up's(3x6)-65,75,80lbs
4)Incline Bench-95,110,115lbs
5)Dead Lift-165,170,175lbs 180,185,190lbs
6)Curls-65,70,75lbs
7)3 Directional Calf Raises(10 reps with weight 10 reps without weight)-80lbs
8)Bubka's-6,6,6Reps
Roll Out/Stretch

5-03-11 Pole Vaulting

Hey so it was nice today but with a huge side wind. I was pretty sore today and tired so I just went from a 4 step oon a small pole to work on my run and take-off. I thought it went really well. Here is the video.
        

                                                               

5-02-11 Pole Vault Circuit/Workout

Hey so today was my first day at Les Schwabs. It went really well. I was very tired after I got off but still managed to get in a good pole vault circuit and some weight lifting. I will be very sore tomorrow I can already feel it. Well here is what I did today.
Pole Vault Circuit
1)Holding "I" Drill- 1 Rep
2)"I" Drill- 3 Reps
3)Ring "L" Up's- 3 Reps
4)Plant Drill(Short Pole)- 3 Reps
5)Ring Swings- 3 Reps
6)Take-Off Drill- 3 Reps
7)Pole Drills- 3 Reps Each
8)Mini Hurdle Drill W/Pole- 3 Reps
9)Back Roll to Clearance Drill- 3 Reps
10)Ring Full "L" Up's- 3 Reps
11)Handstand Push Up's- 3 Reps
12)Grass Drill- 3 Reps
13)Extension Drill(Short Pole)- 3 Reps
14)Bubka Extensions- 3 Reps
15)Rope Drill- 3 Reps
Weight Lifting(Light and Quick)(This is how I  lift) lower body I lift 3-2-1 3-2-1(After each set I do with weight I immediately do 3 jump squats (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x6(After each set I do with weight I immediately do 3 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-165,170,175lbs 180,185,190lbs
2)Incline Bench-95,105,115lbs
3)Straight Arm Pull-Overs-25,35,35lbs
4)Power Cleans W/Press-95,105,110lbs 115,120,125lbs
5)Bench-135,140,145lbs
6)Single Leg Leg Extensions-10,20,30lbs
7)Single Leg Leg Curls-20,30,35lbs
8)Curls-65,70,75lbs
9)Step Up's(3x6)-65,70,75lbs
10)Bubka's-6,6,6 Reps
11)Split Squats(3x6)- No Weight
12)Military Press-40,45,50lbs
Roll Out/Stretch

                                                             

5-01-11 Pole Vaulting

Hey guys so today was a pretty good day. It was really nice but there was changing winds. I felt pretty good today but I was tired. I start working at Les Schwabs tomorrow which will be nice. I will work from 7-3:30 and then after work I will do my vault workouts. I should start feeling stronger and faster with more energy as I continue this new program. After I vaulted I did 8 Pole runs from a 9 Step. A 9 step is really far back for me right now considering I have been going from a 5 step for two years. I would like to get back to a 9 step this year. Well here is the video.