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"