Pole Vault Circuit
1)Extension Drill(Short Pole)- 4 Reps
2)Ring "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Rope Drill- 4 Reps
5)Plant Drill- 4 Reps
6)Holding "I"Drill- 2 Reps
7)Grass Drill- 4 Reps
8)Handstand Push Up's- 4 Reps
9)Rope Climb- 4 Reps
10)Mini Hurdle Drill W/Pole- 4 Reps
11)"I" Drill- 4 reps
12)Take-Off Drill- 4 Reps
13)Bubka Extensions- 4 Reps
14)Ring Full "L" Up's- 4 Reps
15)20-20's- 4 Reps
Weight Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Dead Lift- 215,225,235lbs 245,255,265lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 25,30,35lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(Single Leg 3x10)- 35,40,45lbs
7)Leg Curls(Single Leg 3x10)- 35,40,40lbs
8)Curls-70,75,80lbs
9)Step Up's(3x10)- 85,95,105lbs
10)Split Squats(3x10)- No Weight
Roll Out
The Video
Wednesday, April 20, 2011
Tuesday, April 19, 2011
4-19-11 Pole Vault Practice
Hello, today was a sunny day with changing winds. It went from a head winds to cross winds. My speed is not there because I have been pushing myself in the workouts I do. I am really trying to work on my run,plant, and take-off right now. I feel like I am doing some good things, but my hands are not timed up as well as they should and I want to have better and quicker last steps. I think my last steps will get quicker once I back off the weights and start to lift light and quick. Over all I am happy where things are going and I look forward to this summer when I get to compete. Well here is the Video and I hope you enjoy.
The Video
The Video
Monday, April 18, 2011
4-18-11 Workout/Pole Vault Circuit
Hey everyone! Today was yet another windy day. I don't know what is up with the bad weather all the time. I am going to start spending a lot of time really focusing on every aspect of the run, plant, and take-off. Especially my sprint mechanics and speed. This is the most important thing in my training right now. Here is what I did today.
P90X:Legs and Back(Weight=(W),Resistance Bands=(R),Body Weight=(B))
1)Balance Lunges- 15 Reps each leg(R)
2)Calf Raise Squats- 25 Reps(W)
3)Reverse Grip Chin Up's- 20 Reps(R)
4)Super Skater- 15 Reps each leg(W)
5)Wall Squats- 1:30Sec's(B)
6)Wide Front Pull Up's- 15 Reps(R)
7)Step Back Lunges- 12 Reps each leg(R)
8)Alternating Side Lunges- 12 Reps each leg(W)
9)Closed Grip Over Head Pull Up's- 15 Reps(R)
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute(B)
11)Dead Lift Squat- 12 Reps each leg(W)
12)Switch Grip Pull Up's- 12 Reps(R)
13)Sneaky Lunges- 10 Reps each leg(W)
14)Reverse Grip Pull Up's- 12 Reps(R)
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Ring Swings- 3 Reps
3)Ring Full "L" Ups- 3 Reps
4)Take-Off Drill- 3 Reps
5)Handstand Push Ups- 3 Reps
6)Back Roll to Clearance Drill- 3 Reps
7)Bubka Extensions- 3 Reps
8)Plant Drill- 3 Reps
9)Ring "L" Ups- 3 Reps
10)Mini Hurdle Drill W/O Pole- 3 Reps
11)Holding "I" Drill- 2 Reps
12)Pole Drills- 3 Reps each
13)"I" Drill- 3 Reps
14)Mini Hurdle Drill W/Pole- 3 Reps
Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Bench- 165,175,180 lbs.
2)Squats- 205,215,225lbs 235,245,255lbs
3)Straight Arm Pull Over's(Light Weight)- 20,25,30 lbs.
4)Power Cleans- 145,155,165lbs 175,185,200lbs
5)Curls- 85,90,90 lbs.
6)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
7)Incline Bench- 135,140,140lbs
8)Bubka's- 8,8,8 Reps
9)Knee Drive Lifts(3x10 each leg)- 25,25,25lbs
The Video
P90X:Legs and Back(Weight=(W),Resistance Bands=(R),Body Weight=(B))
1)Balance Lunges- 15 Reps each leg(R)
2)Calf Raise Squats- 25 Reps(W)
3)Reverse Grip Chin Up's- 20 Reps(R)
4)Super Skater- 15 Reps each leg(W)
5)Wall Squats- 1:30Sec's(B)
6)Wide Front Pull Up's- 15 Reps(R)
7)Step Back Lunges- 12 Reps each leg(R)
8)Alternating Side Lunges- 12 Reps each leg(W)
9)Closed Grip Over Head Pull Up's- 15 Reps(R)
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute(B)
11)Dead Lift Squat- 12 Reps each leg(W)
12)Switch Grip Pull Up's- 12 Reps(R)
13)Sneaky Lunges- 10 Reps each leg(W)
14)Reverse Grip Pull Up's- 12 Reps(R)
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Ring Swings- 3 Reps
3)Ring Full "L" Ups- 3 Reps
4)Take-Off Drill- 3 Reps
5)Handstand Push Ups- 3 Reps
6)Back Roll to Clearance Drill- 3 Reps
7)Bubka Extensions- 3 Reps
8)Plant Drill- 3 Reps
9)Ring "L" Ups- 3 Reps
10)Mini Hurdle Drill W/O Pole- 3 Reps
11)Holding "I" Drill- 2 Reps
12)Pole Drills- 3 Reps each
13)"I" Drill- 3 Reps
14)Mini Hurdle Drill W/Pole- 3 Reps
Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Bench- 165,175,180 lbs.
2)Squats- 205,215,225lbs 235,245,255lbs
3)Straight Arm Pull Over's(Light Weight)- 20,25,30 lbs.
4)Power Cleans- 145,155,165lbs 175,185,200lbs
5)Curls- 85,90,90 lbs.
6)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
7)Incline Bench- 135,140,140lbs
8)Bubka's- 8,8,8 Reps
9)Knee Drive Lifts(3x10 each leg)- 25,25,25lbs
The Video
Sunday, April 17, 2011
4-17-11 Pole Vault Practice
Hey guys, so today was a pretty windy day. My speed down the runway has not been there. I have really been pushing my legs and will continue to push them until the end of this month. Once May gets here I will switch to more rest days and also lifting lighter and faster. Its frustrating not having my speed and energy in my vaulting but I know its because I have been pushing myself pretty hard.
The Video
The Video
Friday, April 15, 2011
4-15-11 Workout
Hey so its late so I am just going to post the workout.
P90X:Plyometrics-(Jumpsoles)
Plyometric Workout at Track
Warm-Up
Walk a lap then Jog a lap
"A","B","C" Skips
High Knees
Butt Kickers
Hurdle Mobility
Plyo Workout On Grass
1) Bounding 30 yards(Right,Right,Left,Left....)- 3 Reps
2)Bounding 30 yards(Right,Left,Right,Left...)- 3 Reps
3)Bounding 30 yards(Left,Left,Left....W/Cycle)- 3 Reps
4)Bounding 30 yards(Right,Right,Right..W/Cycle)- 3 Reps
5)30 Stairs- 4 Reps
6)Straight Legged Runs 30 Meters- 4 Reps
Lifting(Light and Quick)
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Power Cleans- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
5)Dead lifts- 175,180,185lbs 190,195,200lbs
6)Curls-65,70,75lbs
7)Single Leg Extensions(3x10)-25,30,35lbs
8)Single Leg Curls(3x10)-25,30,35lbs
9)Bubka's-8,8,8 Reps
10)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
11)Knee Drive Lifts(3x10 each leg)- 10,10,10lbs
Roll Out/Stretch
P90X:Plyometrics-(Jumpsoles)
Plyometric Workout at Track
Warm-Up
Walk a lap then Jog a lap
"A","B","C" Skips
High Knees
Butt Kickers
Hurdle Mobility
Plyo Workout On Grass
1) Bounding 30 yards(Right,Right,Left,Left....)- 3 Reps
2)Bounding 30 yards(Right,Left,Right,Left...)- 3 Reps
3)Bounding 30 yards(Left,Left,Left....W/Cycle)- 3 Reps
4)Bounding 30 yards(Right,Right,Right..W/Cycle)- 3 Reps
5)30 Stairs- 4 Reps
6)Straight Legged Runs 30 Meters- 4 Reps
Lifting(Light and Quick)
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Power Cleans- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
5)Dead lifts- 175,180,185lbs 190,195,200lbs
6)Curls-65,70,75lbs
7)Single Leg Extensions(3x10)-25,30,35lbs
8)Single Leg Curls(3x10)-25,30,35lbs
9)Bubka's-8,8,8 Reps
10)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
11)Knee Drive Lifts(3x10 each leg)- 10,10,10lbs
Roll Out/Stretch
Thursday, April 14, 2011
4-14-11 Workout/Pole Vault Circuit/Sprint Workout
Hello! So today I had a really good circuit day. I think one of my best. I then went to the local track and did some hurdle stuff then a sprint workout. This is my first time where I am going to focus on hurdles. I think they are very important. My training is going very well and I am feeling great about what I have been doing and how its been going. My main focus right now is to improve my run,plant, and take-off. Well here is what I did. Sorry I haven't really been going in depth on my workouts.
P90X:Chest,Shoulders, and Triceps(Resistant Band=R, Body Weight=B)
1)Slow Motion 3in 1 Push Up's(B)-12 Reps slow 10 reps fast
2)In and Out Shoulder Flys(R)- 12 Reps
3)Chair Dips(R)- 12 Reps
4)Plange Push Up's(B)-12 Reps
5)Pike Presses(R)- 10 Reps
6)Side Tri Rises(B)- 12 Reps
7)Floor Flys(B)- 8 Reps each side
8)Scarecrows(R)- 8 Reps
9)Overhead Tricep Extensions(R)- 12 Reps
10)Two Twitch Speed Push Up's(B)- 12 Reps fast 9 Reps Slow
11)Y-Presses(R)- 10 Reps
12)Lying Tricep Extensions(R)- 12 Reps
13)Side to Side Push Up's(B)- 12 Reps
14)Pour Flys(R)- 10 Reps
15)Side Leaning Tricep Extensions(R)- 10 Reps
16)One Arm Push Up's(B)- 4 Reps
17)Weighted Circles(R)- 14 Reps Forward 14 Reps Backwards
18)Throw The Bomb(R)- 10 Reps
19)Plyo Push Up's(B)- 12 Reps
20)Slo-Mo Throws(R)- 8 Reps
21)Front to Back Tricep Extensions(R)- 10 Reps
22)One Arm Balance Push Up's(B)- 8 Reps
23)Fly-Row-Press(R)- 10 Reps
24)Cross Body Blows(R)- 14 Reps
Pole Vault Circuit
1)Ring Swings- 5 Reps
2)Extension Drill(Short Pole)- 5 Reps
3)Rope Drill- 5 Reps
4)Take-Off Drill- 5 Reps
5)Mini Hurdle Drill W/Pole- 5 Reps
6)"I" Drill- 5 Reps
7)Ring "L" Up's- 5 Reps
8)Plant Drill(Short Pole)- 5 Reps
9)Grass Drill- 5 Reps
10)Mini Hurdle Drill W/O Pole- 5 Reps
11)Back Roll to Clearance Drill- 5 Reps
12)Rope Climb- 5 Reps
13)Ring Full "L" Up's- 5 Reps
14)Handstand Push Up's- 5 Reps
15)Holding "I" Drill- 1 Rep
Sprint Workout
Warm up-
1)Walk a lap, Jog a lap
2)"A","B",and "C" Skips
3)High Knees
4)Butt Kickers
5)Straight Leg Run
Hurdle Mobility(4 Hurdles)
Hurdles(3 Hurdles)- 5 Reps
50 Meter Sprints On Grass(Alternating between 25lbs sled and with out)- 6 Reps
50 Meter Sprints On Track W/Pole(Alternating between 25lbs sled and with out)- 6 Reps
Pole Drills
Roll Out/Stretch
Ice Bath
The Video
P90X:Chest,Shoulders, and Triceps(Resistant Band=R, Body Weight=B)
1)Slow Motion 3in 1 Push Up's(B)-12 Reps slow 10 reps fast
2)In and Out Shoulder Flys(R)- 12 Reps
3)Chair Dips(R)- 12 Reps
4)Plange Push Up's(B)-12 Reps
5)Pike Presses(R)- 10 Reps
6)Side Tri Rises(B)- 12 Reps
7)Floor Flys(B)- 8 Reps each side
8)Scarecrows(R)- 8 Reps
9)Overhead Tricep Extensions(R)- 12 Reps
10)Two Twitch Speed Push Up's(B)- 12 Reps fast 9 Reps Slow
11)Y-Presses(R)- 10 Reps
12)Lying Tricep Extensions(R)- 12 Reps
13)Side to Side Push Up's(B)- 12 Reps
14)Pour Flys(R)- 10 Reps
15)Side Leaning Tricep Extensions(R)- 10 Reps
16)One Arm Push Up's(B)- 4 Reps
17)Weighted Circles(R)- 14 Reps Forward 14 Reps Backwards
18)Throw The Bomb(R)- 10 Reps
19)Plyo Push Up's(B)- 12 Reps
20)Slo-Mo Throws(R)- 8 Reps
21)Front to Back Tricep Extensions(R)- 10 Reps
22)One Arm Balance Push Up's(B)- 8 Reps
23)Fly-Row-Press(R)- 10 Reps
24)Cross Body Blows(R)- 14 Reps
Pole Vault Circuit
1)Ring Swings- 5 Reps
2)Extension Drill(Short Pole)- 5 Reps
3)Rope Drill- 5 Reps
4)Take-Off Drill- 5 Reps
5)Mini Hurdle Drill W/Pole- 5 Reps
6)"I" Drill- 5 Reps
7)Ring "L" Up's- 5 Reps
8)Plant Drill(Short Pole)- 5 Reps
9)Grass Drill- 5 Reps
10)Mini Hurdle Drill W/O Pole- 5 Reps
11)Back Roll to Clearance Drill- 5 Reps
12)Rope Climb- 5 Reps
13)Ring Full "L" Up's- 5 Reps
14)Handstand Push Up's- 5 Reps
15)Holding "I" Drill- 1 Rep
Sprint Workout
Warm up-
1)Walk a lap, Jog a lap
2)"A","B",and "C" Skips
3)High Knees
4)Butt Kickers
5)Straight Leg Run
Hurdle Mobility(4 Hurdles)
Hurdles(3 Hurdles)- 5 Reps
50 Meter Sprints On Grass(Alternating between 25lbs sled and with out)- 6 Reps
50 Meter Sprints On Track W/Pole(Alternating between 25lbs sled and with out)- 6 Reps
Pole Drills
Roll Out/Stretch
Ice Bath
The Video
Wednesday, April 13, 2011
4-13-11 Pole Vault Circuit/Workout
Hello Guys/Girls Today I had a good pole vault circuit even though it was rainy and very very windy. I am sick of the wind and this cold weather!! Well here is what I did today.
Pole Vault Circuit
1)"I" Drill- 4 Reps
2)Ring Full "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Grass Drill- 4 Reps
5)Rope Drill- 4 Reps
6)Mini Hurdle Drill W/Pole- 4 Reps
7)Handstands- 4 Reps
8)Bubka Extensions- 4 Reps
9)Extension Drill(Short Pole)- 4 Reps
10)Plant Drill(Short Pole)- 4 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Pole Drills- 4 Reps each
13)Ring "L" Up's- 4 Reps
14)Holding "I" Drill- 2 Reps
15)Rope Climb- 4 Reps
16)Take-Off Drill- 5 Reps
17)Handstand Push Up's- 4 Reps
18)Mini Hurdle Drill W/O Pole- 4 Reps
19)20-20's- 4 Reps
Weight Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Dead Lift(Jumpsoles)- 215,220,225lbs 230,235,250lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 20,25,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,75,85lbs
8)Curls-85,90,90lbs
9)Step Up's(Jumpsoles)(3x10)- 100,105,110lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)- No Weight
12)Military Press- 65,70,75lbs
13)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
14)Straight Back Bends- 75,75,75lbs
15)Knee Drive Lift(3x10 each leg)- 5,5,5lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch
The Video
Pole Vault Circuit
1)"I" Drill- 4 Reps
2)Ring Full "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Grass Drill- 4 Reps
5)Rope Drill- 4 Reps
6)Mini Hurdle Drill W/Pole- 4 Reps
7)Handstands- 4 Reps
8)Bubka Extensions- 4 Reps
9)Extension Drill(Short Pole)- 4 Reps
10)Plant Drill(Short Pole)- 4 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Pole Drills- 4 Reps each
13)Ring "L" Up's- 4 Reps
14)Holding "I" Drill- 2 Reps
15)Rope Climb- 4 Reps
16)Take-Off Drill- 5 Reps
17)Handstand Push Up's- 4 Reps
18)Mini Hurdle Drill W/O Pole- 4 Reps
19)20-20's- 4 Reps
Weight Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Dead Lift(Jumpsoles)- 215,220,225lbs 230,235,250lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 20,25,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,75,85lbs
8)Curls-85,90,90lbs
9)Step Up's(Jumpsoles)(3x10)- 100,105,110lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)- No Weight
12)Military Press- 65,70,75lbs
13)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
14)Straight Back Bends- 75,75,75lbs
15)Knee Drive Lift(3x10 each leg)- 5,5,5lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch
The Video
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