3-14-2012 Pole Vault Practice(RTB)

Today I was running late to practice, so only had an hour to warm up and jump. I was going to do a couple swings on the rings before each vault, but since I was late I didn't do that. I was pretty sore and tired from my workout Tuesday and was actually impressed with how well I did. I was trying to keep my hips rising and my shoulders coming back. 

                                                                                 

3-12-2012 Pole Vault Practice(RTB)/ 3-09-2012 Lane Preview

Today I moved back to my 7 stride which I haven't went from in awhile. We were just trying to focus on getting my run timed up, feeling good, and comfortable for the Oregon Preview on Sunday.

                                                                         
This was my first time jumping outdoors this year and my first time jumping on 15'6 poles from my 6 stride. I felt pretty good in warm ups, but after sitting around for over an hour and trying to keep warm i dint vault the same when I entered the competition. Other then that I feel like I did really good considering all the new stuff I was dealing with. I won the meet with 15' and then went to 16'2 because I was getting tired and just wanted to try for a pr. I was not close to making 16'2" but am satisfied with my overall performance.

                                                                 

3-07-2012 Pole Vault Practice(RTB)

Today was a great/bad practice for me. I did some good things, but became tired quickly. which resulted in me running through, so I just called it a day. I hope to jump from my 6 stride at the Lane Preview on Friday if the weather is OK. Well here is the video. Enjoy!

                                                                                 

3-05-2012 Pole Vaulting(RTB)

Lately I have not had the time to post my videos, and I apologize to everyone who keeps up to date with my posts. Things have been going great though. My coach has made some changes to my lifting and running workouts and I am really excited about that. As for vaulting, I am slowly making progress. My biggest problem is not dropping my shoulders back. I am going to be taking gymnastics classes starting next week. I feel that I need a bigger gymnastics background to get to where I want to be.

                                                                                   

2-19-2012 Pole Vault Symposium(RTB)

Today I went to the Pole Vault symposium that Raising The Bar held and took a few jumps and got on the biggest poles i have been on this year from my 6 stride. I jumped on a 15'6" 175# and a 180# pole holding at 15'. The 15'6" poles feel a lot better for me, but my timing was off. I just need to keep working hard at fixing my problems and it will all come together one day for me.  At the end of the symposium I did a few scaffolding drills(which i have not really had the chance to do in over a year). At first I was rusty, but towards the end my drill improved. 

                                                                                 

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