Help with workout ideas

[Englegurl24]

I am making a summer workout for me and the other pole vaulter at my high school... I have no clue what i should make us all do.... i need running drills as well as technique drills to make us all better so that when indoor rolls around we are in good shape... does anyone have any ideas on what to do... all the ideas that you can give would be more than helpful... also one of my fello polevaults lower back hurts really bad and we are having a hard time finding a streach for her.... and ideas on that to??

Thanks... JAE

[nitro]

well for drills i would say just some plant drills and little drills like that and maybe some gymnastic drills.. for speed and endurence use the workout that the sprinters used this season.....for the back i lay down and put my feet behind my head and keep rolling back and it stretches the back good

[AKell]

check out the technique forums...
also stay in shape- run distance (like 5 miles) once a week, sprints w/ and w/o a pole (heavier the better) and lift every day (in rotations) if possible.

[PaulVaulter]

and lift every day

..... if you're a body builder

[LHSpolevault]

and lift every day

..... if you're a body builder

doesn't mean you're a bodybuilder.

[PaulVaulter]

Show me a programme that involves lifting everyday that doesnt resemble a bodybuilding programme.

Theres absolutely no need to lift everyday and it will only end up being counter productive.

Weights should be primarily to gain leg strength to improve running, though theres no harm doing some bench and rows while you are there. But if you are splitting your lifting and going to the gym just to do upper body, whats the point?

That time would be far better served doing gymnastics or some sort of specific conditioning instead of supersets of bis and tris.

Very few athletes will lift at a high intensity everyday.

[LHSpolevault]

Last summer I used a routine that involved lifting everyday, splitting it up with some upper body on one day, legs the next, the rest of my upper body, then legs.. and cycling it thru. with rest on the weekends. worked fine, lots of improvements.

[rainbowgirl28]

Last summer I used a routine that involved lifting everyday, splitting it up with some upper body on one day, legs the next, the rest of my upper body, then legs.. and cycling it thru. with rest on the weekends. worked fine, lots of improvements.

It's not that that is a bad way to lift, it's just not the most productive way to become a better pole vaulter.

[PaulVaulter]

It's not that that is a bad way to lift, it's just not the most productive way to become a better pole vaulter.

Here here.