Beginner masters vault training, critique

[RaoulVK]

whats your thought's on this gen program

Goal: get into a structured program, once this is established, choose goals.

Condition: I can vault from 4 lefts, sprinting up to 100meters is poor, achilles and lower legs seem to be unconditioned.

Sun: vault 1 hr, 12-15 jumps from 4 lefts

mon:
core workout, 4 excersises, 3 sets
3-4 ez laps, freestyle swim(recovery aid)

tues:
upper body plyo 1 excersise, 5 sets
strength workout ( mainly posterior chain work)
tempo runs, 4 /100m

wed: core workout like mon's maybe more sets?

thurs: leg plyo's (concentric jumps)
gymnastics workout

fri:
strength workout & tempo runs?

sat off


please comment

[souleman]

The folks that have been working with me have told me a lot depends on the age. pre 50 (which I haven't seen four about 4 years) is different than after 50. My pre jump conditioning, and it's pretty much has been "ground up" started last December and my first jumps (take offs with 40 foot run up only) were last Sunday. I only did about 6 of them and Chris, Steve and Bubba all told me that was enough. The key thiong that Bubba told me was stay at about 70% and always stay this side of pain. To me your work out sounds good. I wish I had a pool to work in but we don't have them here in MN as much as you guys do out in CA. I built a set of roll back bars (get inverted in 2 weeks at www.bubbapv.com) and my work outs have been on a bicycle, and a body by Jake machine. If you're still walking you are in better shape than I am after the jumping that you have done on your entry. Bubba also has a thing that he calle "rule of 2's". Each phase of your regmen is done in 2 day per week incriments. In other words, strength 2 times a week, road work 2 times a week, vaulting 2 times a week, etc. I don't know if I told you anything that you don't already know but that's what I can offer. Later..........Mike

[Vaulting prof]

I think age and starting core condition make a world of difference
for masters-- getting back into the sport.
At 61 , starting with a strong core of distance running and bench pressing and a range of other upper body strength, stretching and balance work out activities I am vaulting 2-4 times a week with 10 to 20 jumps.
Usually 5-8 of these jumps are at max run up (64 ft) and my top grip on the pole.
I worry that I'm overdoing it -- but with the exception of a 2 week break
for a sore hamstring I've been at this for 5 months working up to
this summers competitions.( and knock-on-wood healthy)

But, I'm newly back to the sport so these comments are more for another comparison than advise on what you should do.
Good luck

Vaulting Prof

[souleman]

Sounds to me like "you're rockin"! Bubba also told me that we have to remember that each of us has an 18 year old brain sitting on top of a.........how should I say this......a "slightly fosselized" or "more mature" body. 70% effort in the mellon is about 105% to the bod. He also told me the 3 major areas of concern for us is 1) the achilles 2) the hammy's (you found out about that one already) and 3) the knees. We don't heal as fast as we used to either. So I would say the only thing that might scare me is your ability to vault as often as you do and as hard as you do. You obviously are in super shape. Just be careful and I'd say keep working out like you are and be sure you are healthy for your meets. Good luck and keep us posted on your progress. It keeps me going even after a very dissapointing day of attempting to vault like I had on Sunday. Later..........Mike

[RaoulVK]

Vault prof

..with such a technical event as PV you want to be as mentally & physicall fresh as possible. I would up the intensity of jumps but jump 2x a week, 2 days a week strength training specific to vault, 2 days tempo runs & core conditioning, weak or dysfunctional area training. tempo runs & core workouts should be to stimulate the system not break it down. jus my .02

here's my new plan going to jump over at USC now also.

sun: Vault 20-25 jumps, 1hr/10min 5 tempo sprints 100m
mon: recovery workout, core conditioning
tues: strength training light
wed: Vault mostly drills, 10 jumps from 4 lefts, 5/ 30m max sprints
thurs: same as mon, plus 3-5 tempo runs 100m
fri: power training, MB throws, plyos, OLY lifts
sat: off

[RaoulVK]

I forgot!


tues is gymnastics

[Vaulting prof]

RaoulVK & Souleman,
Good points-especially the 18 year-old brain and a 60+body.
My first competition of the year is at the National Senior Games
in Pittsburg June 16-- so I've been pushing to peak-- early
in the season. Pulling all this new technique-- moving from
straight pole vaulting to controlling some bend in the pole-- together
has been a challenge.
It's progressing-- but it seems like I need to take a lot of jumps
just to learn what to do with the "new forces" involved.

vaulting prof

[souleman]

You ain't "whistling dixie" there about the new aspect of vaulting. How are the aches and pains? Even though I was warned I still did the hamstring deal. And speaking of technique, my poor technique has been attributed to my right bicep pull. I'm trying to do it the old way rather than the new way which I've been told is actually easier on the ol' bod. If I can get all the pieces working at on time a schedule like Raoulvk's is a very desired one as it works "a little" (remember the 70% deal) on every part of what we need to do this. You are much more advanced in your comeback than I am so I don't know what more I can add to help you improve other than the warnings that have been given to me. Take it easy on the bod and plan out your aches and pains prior to you meet. If 4 or 5 days of doing nothing before your meet to get the body "healed" then take it. I've been told that once us ol' farts get in a meet all that 70% stuff goes right out the window. So I would have you lighten up the week before so you don't hurt something which will affect your performance at the meet.

[Vaulting prof]

Sorting out the "aches & pains" from real injury is not easy-- I try to listen
to my body-- but also rationalize that at least the core aches are from a
good workout in the last two or three days. It seems like I have just about as many aches & stiffness during lulls between workinng out -- due to illness-or travel , as I do from the work-outs--- so I keep working.

On the other hand when I'm in top condition, I have lots of days that, once loosened up and done with that cup of coffee -- I could float on air.
That's part of the whole reason to be doing this.
As to the "new technique" for me it seems to be some of both extremes.
When my steps are on and I remember all the key parts of the sequence
I can swing up and get my feet verticle with a lot less effort that straight-poling it. But if any of the sequence is off-- especially my take-off spot--
it slams your body harder. There's lots of potential in the bending--and I can easily see it will be better for the body and height-- when I get it all together with some consistancy.

vaulting prof

[souleman]

We ARE nuts..............but ain't this fun? This whole experience has been one of the best things for my "out look on life" that I have ever done. And true, I whine about the aches and pains but I do so cause I don't want to do anything that will keep me from doing this too long. Things I wouldn't give a second thought to years ago, I have to think about now. I've never had a 53 year old body before so this is all new to me. Example for me is this Hamstring and bicep deal. My 1st meet is June 12th and these two deals aren't going away so my schedule and the weatherman is going to make me take it easy for a week. That means no jumping for 10 days. It's raining here in Minnesota today so I won't go to St. Cloud tonight to vault and this weekend my daughter is graduating from college so no jumping on Sunday. So from now till then I'll do light movement light stress excercising and do the core excercises that you guys gave me and call it good till next Wednesday when I go jump again. We'll see if that does me any good.Later.............Mike

[Vaulting prof]

Your revised workout sounds like it makes a lot of sense.
What kind of gymnastics exercises do you include
and what duration?

Vaulting prof

[souleman]

Not a whole lot of "gymnastics" so to speak. I do have a roll back bar set up at my house that I do a straight legged (try to anyway) "skin the cat" on. And before I jump I will do a few ring vaults on to the pit over at Kevins. This bod of mine is just preventing me from making any quick progress. So for me it has to be "patience is the rule". I have made an offer on a pit that if the school will let it go I will put in the back yard. At that point I think my progress will improve quicker. With it there I will be able to (at the start) do "less more often". In other words I will be able to go out and do a couple pop ups or invertion drills when ever I want to. Or, do the jump twice a week deal. The choices will be more plentifull when I get my own set up. It's kind of a bummer to drive an hour and a half one way to make 6 attempts at the box. It'll come, I guess I'm just that stubborn and with any luck what Bubba says about the "it hurts here" conversations that we have been having will be nothing but a bad memory in 6 months or so. One thing is for sure, Because of everybodies help, I will be able to go into training for "the next season" be it Reno season or next spring and summer season doing things in my training that will help my body vault better. Can't thank all of you enough. Later.............Mike