12-20-2012 Pole Vault Practice

                                                                       

12-12-12 workout 3x12(AMD)

12-12-2012
3x12
Military Press-70,70, 70 lbs
DB Incline Press-40,35, 32.5 lbs
DB Pullovers-30,32.5,32.5 lbs
Hamstring Curls(single leg)-100,110, 110 lbs
Quad Extensions(single leg)-80,80, 80 lbs
Step Up's(always 20 steps)-80,90, 100 lbs
DB Lunges(always 20 steps)-35,37.5,40 lbs
Heel Raises(single leg)- 100,100, 100 lbs

1x10
Bubkas
Windshield Wipers
Leg Lifts

Workouts so far!

So these are the workouts that I have done so far this Year. I Lift in a circuit fashion.





12-10-2012
3x12
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 70 lbs
DB Incline Press-45,40, 37.5 lbs
DB Str. Arm Pull Overs-27.5,27.5, 27.5 lbs
Single leg Hamstring curls-100,110, 110 lbs
Single leg Quad Extensions- 80,80,80 lbs
Step Up's(always 20 steps)-100, 100,60 lbs
DB Lunges(always 20 steps)-42.5, 42.5, 30 lbs
Heel Raises single leg-100,100,100 lbs


12-07-2012
3x10
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 80 lbs
DB Incline Press-45,47.5, 50 lbs
DB Str. Arm Pull Overs-30,32.5, 32.5 lbs
Single leg Hamstring curls-90,100, 110 lbs
Single leg Quad Extensions- 80,80,85 lbs
Step Up's(always 20 steps)-90, 100, 110 lbs
DB Lunges(always 20 steps)-42.5, 45, 47.5 lbs
Heel Raises single leg-80,100,100 lbs


12-05-2012
3x10
Military Press-70, 70, 80 lbs
DB Incline Press-42.5, 42.5, 45 lbs
DB Str. Arm Pull Overs-30,30, 32.5 lbs
Single leg Hamstring curls-80,85, 90 lbs
Single leg Quad Extensions- 80,80, 85 lbs
Step Up's(always 20 steps)-90,90, 100 lbs
DB Lunges(always 20 steps)-40,40, 42.5 lbs
Heel Raises single leg-40,60,80 lbs


12-03-2012
2x10
Clean,Squat,Press-100,115 lbs
Front Squat-100,115 lbs
Military Press-60, 70 lbs
DB Incline Press-40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 75, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-42.5, 37.5 lbs
Heel Raises single leg-85,105 lbs


11-30-2012
2x10
Clean, Squat, Press- 95, 100 lbs
Front Squat-95, 100 lbs
Military Press-50, 60 lbs
DB Incline Press- 40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 70, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-35, 40 lbs
Heel Raises single leg-80, 100 lbs




11-28-2012
1x10
Military Press- 40 lbs
DB Incline Press- 40 lbs
DB Str. Arm Pull Overs- 25 lbs
Single leg Hamstring curls- 70 lbs
Single leg Quad Extensions- 75 lbs
Step Up's(always 20 steps)- 70 lbs
DB Lunges(always 20 steps)- 32.5 lbs
Heel Raises single leg- 80 lbs

Great day, and First pole Vault Circuit of this season! 10/09/2012

                                                                             

                                                              Pole Vault Circuit Link

Adding in some new things! 10/08/2012(AMD)

                                                                         

Realizing some things 9/28/2012 (AMD)

                                                                                 

Still Staying Strong Update 9/24-9/25/2012 (AMD)

                                                                                 

                                                                                       

A Quick Update 9/21/2012(AMD)

I will get better and better at these videos.

                                                                             

Just a Simple but Fun Day! 9/19/2012 (AMD)

                                                                               
                                                I Deleted my last post, so here it is again
                                                                      9/17/2012

                                                                                   
                                                   My workout video(YOUTUBE)

6-21-2012 Pole Vault Practice(RTB)

Today I was just feeling tired. I have not been on a very good sleep cycle now that school is out. I hope to get back on track with that next week. As for my vaulting, I think my run and take-off was not as consistent as it usually is, but I feel like my top end improved as far as wrapping the pole and staying with it on top.

                                                                                   

5-31-2012 Pole Vault Practice(RTB)

I was just working on getting quick at take off and jumping up at take-off. I kind of fell away from that on a few jumps and then realized that towards the end of practice and started working on it again.
                           here is the link to the video:5-31-2012 Pole Vault Practice Video        

5-16-2012 Pole Vault Practice(RTB)

Today's practice went well. I just did distance vaults from my 4 stride really trying to hit positions. Mainly trying to swinging to my knees. I had a really good straight pole drill at the beginning(POP UP DRILL). I really swung straight bodied for the most part and dropped my shoulders back. I think it is the best drill I have done in awhile if not the best drill. I think that things are coming along and that I just cant get ahead of myself. I also set up rings in my back yard and I really think they will help me with my swing.

                                                                             

4/21/2012 Oregon Relays(RTB)

The meet went pretty good considering it was my second day from an eight stride and my first meet from an eight stride in 4 years! I see things that I really need to work on, but that is a good thing. I have had a hurt shoulder for the past week and a half and am taking it easy on it to try and recover it as quickly as possible. I think that it is just really tight and maybe pinching a nerve or something. I went to acupuncture on Wednesday and it seemed to help a lot. I have another appointment scheduled for this upcoming Wednesday. I will keep everyone posted.

                                                                                 

                                                                                 

4/04/2012 Pole Vault Practice and 4/02/2012 Pole Vault Practice(RTB)

Hey sorry I haven't updated you guys in awhile! I have been super busy and I feel bad because I know there is people out there that like to follow this. I will be getting back on schedule with my posts and also try and start going into more detail on practices. I have to run but I hope everyone's training is going great!

                                                                             

3-19-2012 Pole Vault Practice(RTB)

Today I broke a pole. It was actually a pretty weird break. Well one that I never have witnessed or heard of; The pole broke when it started to uncoil. After it broke the bottom half flipped up hitting me in my left shoulder blade. It stung and was tight, but I was able to vault and finish with a great practice.

                                                                               

3-18-2012 Oregon Preview(RTB)

Well I didn't make a bar, but I made improvements. Some things that I noticed after watching the video was that my run was taller, my plant mechanics were more forward and up, shoulders stayed more square to the box, and I did a better job of keeping my hips rising through my swing. Its still not where I would like it, but I am Improving. I also have some bigger poles i will be able to jump on in practice now, so that will help for future meets.

                                                                                 

3-14-2012 Pole Vault Practice(RTB)

Today I was running late to practice, so only had an hour to warm up and jump. I was going to do a couple swings on the rings before each vault, but since I was late I didn't do that. I was pretty sore and tired from my workout Tuesday and was actually impressed with how well I did. I was trying to keep my hips rising and my shoulders coming back. 

                                                                                 

3-12-2012 Pole Vault Practice(RTB)/ 3-09-2012 Lane Preview

Today I moved back to my 7 stride which I haven't went from in awhile. We were just trying to focus on getting my run timed up, feeling good, and comfortable for the Oregon Preview on Sunday.

                                                                         
This was my first time jumping outdoors this year and my first time jumping on 15'6 poles from my 6 stride. I felt pretty good in warm ups, but after sitting around for over an hour and trying to keep warm i dint vault the same when I entered the competition. Other then that I feel like I did really good considering all the new stuff I was dealing with. I won the meet with 15' and then went to 16'2 because I was getting tired and just wanted to try for a pr. I was not close to making 16'2" but am satisfied with my overall performance.

                                                                 

3-07-2012 Pole Vault Practice(RTB)

Today was a great/bad practice for me. I did some good things, but became tired quickly. which resulted in me running through, so I just called it a day. I hope to jump from my 6 stride at the Lane Preview on Friday if the weather is OK. Well here is the video. Enjoy!

                                                                                 

3-05-2012 Pole Vaulting(RTB)

Lately I have not had the time to post my videos, and I apologize to everyone who keeps up to date with my posts. Things have been going great though. My coach has made some changes to my lifting and running workouts and I am really excited about that. As for vaulting, I am slowly making progress. My biggest problem is not dropping my shoulders back. I am going to be taking gymnastics classes starting next week. I feel that I need a bigger gymnastics background to get to where I want to be.

                                                                                   

2-19-2012 Pole Vault Symposium(RTB)

Today I went to the Pole Vault symposium that Raising The Bar held and took a few jumps and got on the biggest poles i have been on this year from my 6 stride. I jumped on a 15'6" 175# and a 180# pole holding at 15'. The 15'6" poles feel a lot better for me, but my timing was off. I just need to keep working hard at fixing my problems and it will all come together one day for me.  At the end of the symposium I did a few scaffolding drills(which i have not really had the chance to do in over a year). At first I was rusty, but towards the end my drill improved. 

                                                                                 

Late Posts

Sorry for the late posts. I have been busy with school. If you scroll down you can see the two most recent vault videos and today's workout.

2-16-2012 Strength Training

Resistance Workout(30 second intervals alternating lifts between sets: Example; Lift 1,lift 2, Lift 1,Lift 2...Then after 3 sets for both lifts I go Lift 3, Lift4,Lift 3, Lift4) 8:30am-9:10am

1. Chest Press(Green/Black)- 35,30,25 Reps
2. Curls(Green/Black)- 25,17,15 Reps
3. Back Rows(Green/Black)- 35,30,30 Reps
4. Single Leg Squats(Green/Black)- 25,15,15 Reps
5. Chest Fly-30,30,21 Reps
6. Leg Swings(Red)- 20,20,20 Reps
7. Upright Rows(Black)- 21,20,20
8. Calf Raises( 3 Direction)- 30,30,30 Reps

I went into the Fitness Center at 12pm-12:50pm and did Bubka's, Extension Bubka's, handstands, windshield wipers, and a take off drill into tap swing. I did this workout for 50mins and then went to my strength training class.

Strength Training (3x10) 1pm-2pm

1. Front Squats- 95,115,125 lbs
2. Bench- 145,155,165 lbs
3. Curls to Shoulder Press(Dumbbells)- 25,27.5,30
4. Straight Back Rows(Going from a sitting position to a laying down position)- 120,130,140 lbs
5. Leg Extension(Single Leg)- 75,80,85 lbs
6. Stability ball Push Up's(Feet On Ball)- Body weight, body weight, body weight
7. Straight Arm Pull Overs(Dumbbells)-25,25,25 lbs
8. Ab Roller- Body Weight, Body Weight, Body Weight
9. Calf Raises(Single Leg)- 145,145,145 lbs

Roll Out/Stretch 


Total Workout Time: 1 hour

2-15-2012 Pole Vault Practice(RTB)

Tonight's practice went pretty good. I was feeling kind of off today but i was still doing some good things. I was  focusing on applying more pressure with the bottom arm after i complete the take off(its almost a pull). I also was trying to drop my shoulders back so my hips could still rise. I did not accomplish what i was going for in this practice but things were better on a few jumps so that's good.

                                                                                  

2-13-2012 Pole Vault Practice(RTB)

So today's practice went pretty good. It was my first day back doing anything. I took over a week off because of being sick. This practice I focused on applying more pressure(almost a pull) with my bottom arm after completing the take off. This allowed me more time to get to the top of the pole but my shoulders were not dropping back and my hips were not continuing to rise. 

                                                                              

2-04-2012 Indoor Meet(RTB)

I am SICK!! so the night before this meet I started to get sick and then woke up with a sore throat, stuffy nose, and just low energy. I went to the meet and opened at 14'6" made it on my second attempt which actually won the meet, so thats good to still win. It was a rough meet trying to be energetic when you dont feel that way. I took today off from training and i will also be taking tomorrow off from vault. I just want to get feeling better as soon as possible. Well here is the video.

                                                                              

2-02-2012 Strength Training/Gymnastics

Strength Training(3x10)

1. Front Squats- 115,120,125 lbs
2. Bench- 135,145,175 lbs
3. Leg Extensions(single leg)- 75,80,85 lbs
4. Leg Curls(single leg)- 80,85,90 lbs
5. Curls to Shoulder Press(dumbbells)- 25,27.5,30 lbs
6. Hip Flexor Machine(Up)- 90,120,135 lbs
7. Hip Flexor Machine(down)- 135,150,165 lbs
8. Straight Arm Pull Overs(Dumbbells)- 20,20,20 lbs
9. Straight Back Rows(Laying Back)- 120,130,140 lbs
10. Stability Ball Decline Push-Ups- Body Weight, Body Weight,Body Weight
11. Ab Roller- Body weight, Body Weight,Body Weight
12. Calf Raises(single leg)- 145,145,145 lbs

Roll Out/Stretch


Total Workout Time- 2 hours


I then went to gymnastics a few hours later and tried to do a bunch of stuff where i am droping my shoulders back and moving my hips up. Here is some video.

                                                                       

2-01-2012 Pole Vault Practice(RTB)

Hey everyone, sorry for such a late post. I have been super busy and had not had the time to make the video until today. Wednesday's practice was OK. Mark was not there so i was on my own. I am pretty sure i should have stayed from 3 trying to swing to the top while keeping my hips rising, but i really wanted to get back to my 6 before the meet on Saturday. Towards the end of my practice I decided to just work on getting my take-off back to being outside like it use to be. I have noticed i have been a little under which doesnt help with trying to swing and keep my hips moving. I was taking off at 12'6"-12'9" once i moved my step back to 85'3". I am really excited to jump Saturday and i hope to jump 5 meters, but i will be happy with just taking some good jumps.
                                                                             

                                                                                 

1-31-2012 Strength Training/Running Workout

Strength Training(3x10)

1. Power Cleans- 115,135,145 lbs
2. Dumbbell Bench Press- 50,55,60 lbs
3. Hip Flexor Machine(up)- 90,105,120 lbs 
4. Hip Flexor Machine(Down)- 120,135,150 lbs 
5. Dips(Holding Dummbell Between Legs)- 5,10,12.5 lbs
6. Calf Raises- 145,215,265 lbs 
7. Curls-27.5,30,32. lbs
8. Leg Curls- 75,80,85 lbs 
9. Leg Extensions- 75,80,85 lbs

Running Workout

1. 100 meter strides(walking 100 meter for rest)- 5 reps

Roll Out/ Stretch 


Total Workout Time- 2 hours

Today I got my official fitness test back and i am actually 3.3% body fat. Yes i know you are thinking this is to low, but i went to the health clinic and talked to them about my diet and they told me that i am healthy and to continue with what i am doing. They said dropping below 3.0 i should not do, but they dont think i will have to be concerned about that either. I tested in the excellent category on almost all my test, Except a few where i tested into the fit category, which is awesome. I am am really excited about this because i have been feeling amazing since i switched my diet to the one i have been on for three weeks now. I recover super fast, have a ton of energy, am not tired in the mornings, i am in an over all better mood, and so so much more. I should start to put some pounds of muscle on now that i have started strength training.

1-30-2012 Pole Vault Practice(RTB)

So today was a fun day at practice, even though my swing is still not where i want it, but that is vault for ya. I am focusing on keeping my hips moving up. Its hard to tell when you cant go frame by frame on YouTube; however, my hips stop rising for 3 to some times 5 frames. I am not sure what I am doing wrong. We are just going to keep trying new things every practice until something clicks. I feel like my drills on the rope and rings are good, but then I get to the pole and it doesn't happen like in the drills. Its really frustrating, but i know that i am making progress and it will happen one of these days. I have a meet on the 4th and i want to jump 5m at it. I am going to train through this meet considering it is a low key meet and still very early in my season. Here is the video and I hope you enjoy.  

                                                                   

1-29-2012 Workout

Strength Training(3x10)Alternating between lifts every set(so alternating between 1&2,3&4, and so on)

1. Warm-Up- 15minutes
2. Bench- 135,145,150 lbs
3. Leg Extension(single leg)- 35,40,45 lbs
4. Bike- 1 Minute
5. Dips- body weight, body weight, body weight
6. Squats- 155,165,175 lbs
7. Bike- 1 Minute
8. Curls- 25,30,35 lbs
9. Leg Curls-35,40,45 lbs
10. Bike- 1 Minute
11. Dumbbell Shoulder Press(sitting on stability ball)- 15,20,25 lbs
12. Power Cleans- 95,105,110 lbs
13. Bike- 1 Minute
14. Decline Push-Up's(Feet on stability ball)- Body weight, body weight, body weight 
15. Knee Drives- 20,20,20 lbs
16. Bike- 1 Minute
17. 3 Directional Calf Raises- 105,105,105 lbs
18. Dumbbell Bent Arm Pull-Overs- 25,30,35 lbs
19. Bike- 1 Minute

Abs with 3 lbs ankle weights on

1. Push Up Plank- 1 Minute
2. Scissor Kicks- 20 reps each leg
3. Suit case Crunch- 20 reps
4. Side Planks(each side)- 30 seconds
5. Superman's- 20 reps
6. V-Up's- 20 reps
7. Bicycles- 20 reps each leg
8. Hip Lifts- 20 reps

Rotator Cuff exercises with resistance band
Roll Out/Stretch


Total Workout Time- 2 hours

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"

                                                                         

1-18-2012 Practice(Break Through Day?)

Well today was a great day! I went from 6 again working on swinging to my knees with a straight body/leg. I had a huge break through on my last vault, which of course i am super stoked about! I cant wait till Monday when I am feeling fresh and not so tired. I have a lot of homework to do tonight, so i probably should get to that. I just figured i would do a quick update and post the video. Hope you all enjoy! I also just made a Twitter account for anyone interested in that. My Twitter is Scott Elliott @Elliott1PV

                                                                             

                                                                           

HEY EVERYONE!!

So I figured it is time to start up the blog again. I have been vaulting for about two months, but just started lifting, running, and doing drills last week. I am jumping for Raising The Bar this year and am VERY excited considering i have already seen improvements since being there. The things I am working on right now are faster last three steps, looking more up at take off, and swinging with a straight trail leg to the top of the pole. You will see in my video that I do not swing with a straight leg to the top and i am in "Flat Back" for multiple frames. This is killing all my energy off the top and is also causing me to "Flag out". Today I took around 40 vaults from my 6 stride which surprises me since i have not been doing any conditioning until this past week. Well here is the video of the practice.