Thursday, February 16, 2012

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.