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Hi, I'm high school pole vaulter. I already have the basic technique but I am trying to find a weight training program that I can do at the gym. Any ideas?

P.S. Im looking for specific exercises.

There are a lot of posts on this subject already in this forum.

I couldn't find any for beginners though. Could you point me to them?

Don't do any. There's little value in it for beginners. Spend your time learning how to properly carry a pole, run with a pole, and plant a pole. Do various gymnastic exercises to learn how to move and control your body mass.

Your training should begin with:

Sprinting (flat, uphill, and downhill)
Push ups (all varieties)
Sit ups (all varieties)
Pull ups (all varieties)

If you can't do 30 push ups in 30 seconds you should not be weight training.
If your standing long jump is under 8 ft you should not be weight training.

"Don't do any."

"Your training should begin with:

Sprinting (flat, uphill, and downhill)
Push ups (all varieties)
Sit ups (all varieties)
Pull ups (all varieties)

If you can't do 30 push ups in 30 seconds you should not be weight training.
If your standing long jump is under 8 ft you should not be weight training."

You gotta love it!

Barto wrote:If you can't do 30 push ups in 30 seconds you should not be weight training.

why?

sulli818 wrote:

Barto wrote:If you can't do 30 push ups in 30 seconds you should not be weight training.

why?

it just shows that you can control your own body weight. But i do not know if i would go that far..

if you are over 16, weight training is fine if you can fit it in your schedule... just do not sacrifice vaulting time


To answer your question. Pole vault is a speed and power event, so do anything to build speed and power. Learn to properly do squats and power clean. Then bench press and dumbbell exercises are good for upper body.

Good example if you have an extra hour and a half in your day a few times a week... when you are starting to learn and get used to lifting you can start with something like:

3x5 squat
3x5 clean
3x8 dumbbell bench
3x12 dumbbell curls
3x12 dumbbell triceps extensions
3x10 pull ups
3x30 push ups
Then about 500 abs (crunches, toe touches, Russian twist, leg lifts, ect....)

That should be more than plenty to start with.. Just keep the weight easy to start with. Even if it seems like nothing, you will be plenty sore.