PoleVaultPower.com

So I have a brand new fitness center at my school and now I finally have some serious time to weight train between indoor and outdoor. The problem is, I've read all the topics and training plans here and I have no idea what most of them are and what to do. Bubkas, cleans? All i really need is a solid, but uncomplicated strength training program specific to the pole vault. I've looked at all the topics here and at advantageathletics and really don't know what is the best. help? (possibly someone here could just tell me straight up what the vaulter need for strength and what to do?) I'm really asking this because I am going to be the only vaulter left on my high school team next year and my coach said I need to get good.

hey,
i think you should not really concentrate on exactly what you do but thatyou are just doing something. anything that you can do on a rope, highbar, and in the weight room will be good for you in you stage of training. i did not say not specifically what to do but i think you should not limit yourself to hust what people think you should do. anythink you can do that buildings strength will work. the harder you work the better to an extent.

sets and reps..

cleans, squats, bench, pull overs, lat pulls, lunges

?? 3 sets of 8... from light weight with a little increase.. at least twice a week

dj

Do this twice a week for four weeks:

Bench 3x8
Overhead Press 3x8
Pull Ups 3x8
Seated Row 3x8

Start with a weight you could do about 10-12 times for one set. If you can't do 3x8 on Pull-ups, don't sweat it, just do 3x whatever you can. If eight reps is easy for you on pull ups, hold a dumbell in between your legs. Each week increase the weights a little bit.

In the mean time, go to this site http://www.strengthforsport.com/MKPMemb ... EM_ID=5800

Check out the videos on the following lifts; Deadlift, Back Squat, Front Squat, Overhead Squat, Romanian Deadlift, Cleans and Snatches. Study them frequently and very well. During the first two weeks practice with just a bar or a broom stick the Deadlift, Overhead Squat and Front Squat. Practice everyday if you can and exagerate proper form.

After two weeks, start adding a little bit of weight for those lifts and start practicing the Cleans, Snatches and RDL with no weight. If you do this for four weeks, let me know on this thread and I will give you a more sophisticated program tying in the upper body lifts with the Olympic/Power lifts and using a better periodization model. This should carry you into your track season.

Oh yeah, mix in some ab and lower back work.

Try to do as many exercises where you are moving your own body weight as possible: pull ups, push ups, bubkas, abs, dips, wipers, etc.....

As far as free weights go, focus on the core and olympic lits (cleans, deads, squat, bench)

You want to develop general strength rather than absolute strength.

the most important components of any workout would be straight bar dead lift and sqaut.

I am a firm believer in Olympic lifts and that you can never do too much core strength. We lift 3-4 times a week

You should google this stuff too. Sure the board is full of information, but the internet as a whole has a lot more information about weight lifting, even a lot specified for jumps in track and field or sprinting/speed work.

PM me. I have a weight routine that will follow what DJ is recommending. Bubba gave it to me and Kris Allison uses it and said he also did it when he was training off season.It will compliment the pull ups, rope work and inversion drills (we used to call them "skin the cats" on the monkey bars).It's pretty simple and takes about an hour. Later...Mike