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.

                                                     

7-07-2011 OTC All Comers Meet

Hey sorry for the late post. I had my first meet outdoors and it went pretty good. It was my second day going from a 7 and my first day on 15'6" poles. I was having problems with my run. I was getting quick to soon and then slowing down at the end. It got better towards the end but not where I want it. As for the poles it was way different timing then I have been use to so I just need a couple practices on those and I will be flying. I am really happy with how things went even though I did not jump the height I wanted to, I know I can jump a pr easily on those 15'6" poles.

                                                                                   

7-05-2011 Pole Vaulting

First time from a 7 Stride since 2009! I was really sore and tired today but did some good things. It felt really good. I am not taking off as far out as I would like but I think that has to do with the new run and being tired. I have a meet Thursday and I am going to run from a 7 on 15'6" poles. I want to jump 5 meters plus. I would really like to jump 5.20. I am going to stretch well and Ice bath. I am so excited to jump!