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.