Anyone Have a good workout routine

[jvt51091]

im gunna start going to the weight room anyone have some things i should do

[powerplant42]

Search is my first response... If you're going to go work out, I'm sure you won't be as lazy as not scrolling down a few posts or typing a few words into the 'search bar'...

[baggettpv]

Go to www.myspace.com/baggettpv and go to the blogs. Copy and paste the yearly training shcedule and viola...Yearly training basic plan.

Rick Baggett

[dj]

Page 1 POLE VAULT
A.M. & P. M. TRAINING
ONE MONTH SAMPLE TRAINING CYCLE
SIX DAYS PER WEEK
Training Notes: Complete the program six (6) days per week for the first three (3) weeks of the Month. The fourth (4th) week of each month will be testing and transition, using only half of the running distance at full speed.
This basic “Training Pattern” changes very little throughout the Training Year . Only the “Running” workout at the end of each Training Day will be progressive from Cycle to Cycle.
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DAY # 1 – MONDAY AM - WEIGHTS PM - TRACK
WARM-UP ………………………………………
STRETCH ………………………………………
TECHNIQUE DRILLS ………………………………………
Pit drills __Plant/Hang __Plant/Swing __Superman___Sand Vault __________
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______4 X Approach Run on the Track with Six Step Check Mark__________
POLE VAULT FROM LONG RUN
_______ _______ _____2 x No Bar__ Air Vault__ check steps
_______ _______ _____2 x Bar ____45cm __below PB______________
_______ _______ _____2 x Bar ____30cm __below PB______________
_______ _______ _____2 x Bar ____15cm __below PB______________
_______ _______ _____2 x Bar ____...........@......... PB______________
_______ _______ _____2 x Bar ____15cm__ Above PB ____________
____4 X Approach Run on the Track with Six tep Check Mark______
+RUNNING WORKOUT………………5 X 100M ON GRASS………………
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DAY # 2 – TUESDAY AM - WEIGHTS PM - TRACK
WARM-UP ………………………………………
STRETCH ………………………………………
TECHNIQUE DRILLS …………………………………
A. RUNNING WORKOUT…………SLED TRAINING …………………………
3 X’s (Pull Sled 50 Meters Down and Back.. Run 50 meters
Down and Back) with and without the Pole…..
Week #1 @ 25 lbs #5 @ 25 lbs
#2 @ 20 lbs #6 @ 20 lbs
#3 @ 15 lbs #7 @ 15 lbs
#4 @ 10 lbs #8 @ 10 lbs
Rest 3 minutes between sets.
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DAY # 3 – WEDNESDAY AM – NO WEIGHTS ……………
SPEED AND APPROACH RUN TECHNIQUE …………
A. RHYTHM RUNS & APPROACH RUNS ………………………
B. SPEED WITH AND WITHOUT THE POLE
RUNNING WORKOUT……………………………………....
10 X 50M ON GRASS ……………………………………
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Page 2 POLE VAULT
A.M. & P.M. TRAINING
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DAY # 4 – THURSDAY AM - WEIGHTS PM - TRACK ………………………………
WARM-UP ………………………………………
STRETCH ………………………………………
TECHNIQUE DRILLS
_Pit drills __Plant/Hang __Plant/Swing __Superman__Sand Vault _________________________________
4 x Approach Run on the Track with Six Step Check Mark__________
_Short Run Vault Session _____________
_______ _______ _____4 x Bar ____60cm __below PB______________
_______ _______ _____4 x Bar ____45cm __below PB______________
_______ _______ _____4 x Bar ____30cm __below PB______________
_4 X Approach Run on the Track… _______________
………………………………………
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DAY # 5 – FRIDAY AM - WEIGHTS PM - TRACK ………………………………
WARM-UP ………………………………………
STRETCH ………………………………………
TECHNIQUE DRILLS ………………………………………
RUNNING WORKOUT………………
2 X 5… PROGRESSIVE CONE ACCELERATIONS WITH THE POLE………..
PLACE 12 CONES @ THESE MARKS…………………. with and without the pole
0-1.04M-2.20M-3.51M-4.94M-6.47M-8.09M-9.79M-11.56M-13.39M-15.26M-17.17M-19.11M
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Note: The progressive cones develop the beginning or acceleration part of the approach
and the cones at equal distance develop the final 6 steps of the approach to the Takeoff..
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2 X (5 x 20 CONES AT EQUAL DISTANCE)
^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^
1.50 TO 2.00 METERS EACH…………with and ithout the pole
Rest 3 minutes between sets.
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DAY # 6 – SATURDAY AM NO WEIGHTS ………………………
WARM-UP ………………………………………
STRETCH ………………………………………
TECHNIQUE DRILLS ………………………………………
………………………………………
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DAY # 7 – SUNDAY REST A.M./P.M. NO WEIGHTS
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……………………………………………………………………………………………

DJ

[dj]

WEIGHT TRAINING
CYCLE #1 MONTH # 1
DAY 1 & 2

DAY # 1 – MONDAY ………………………………
Weighted crunches 2 x 25 ………………………………………
Flat Bench Press 4 x 10 ………………………………………
Flat Bench Flies 4 x 10 ………………………………………
Incline Bench 4 x 10 ………………………………………
Barbell Pullover 4 x 10 ……………………………………....
St Dumbbell T’s 4 x 10 ……………………………………....
St Dumbbell Y’s 4 x 10 ……………………………………....
Latt Pull downs 4 x 10 ………………………………………
Military Press 4 x 10 ………………………………………
Upright Row 4 x 10 ………………………………………
Front Raise 4 x 10 ………………………………………
Squat 5 x 10 ………………………………………

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Day # 2 – TUESDAY ………………………………
Weighted Twisting
……….Sit-ups ……. 2 x 25 ………………………………………
Torso Rotations 2 x 25 ………………………………………
Flat Bench Press 4 x 10 ………………………………………
Weighted Dips 4 x 10 ……………………………..
Dbl French Press 4 x 10 ………………………………………
Triceps Push Down 4 x 10 ………………………………………
Shrug 3 x 10 ………………………………………
High Row 3 x 10 ......................................................
Low Row 3 x 10 ......................................................
Wide Row 3 x 10 ......................................................
Arm Curl 3 x 10 ………………………………………
Leg Press 4 x 10 ………………………………………
Leg Extension 3 x 10 ………………………………………
Heel Raises 3 x 15 ……………………..........................

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Day # 3 – WEDNESDAY ………………………………

NO WEIGHT LIFTING ………………




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WEIGHT TRAINING
CYCLE #1 MONTH # 1
DAY 4 & 5

DAY # 4 – THURSDAY ………………………………
Weighted crunches 2 x 25 ………………………………………
Seated Dbl Side Bds 2 x 25 ………………………………………
Incline Bench Press 4 x 10 ………………………………………
Flat Bench Flies 4 x 10 ………………………………………
Bench Press 4 x 10 ………………………………………
Dumbbell Bench 4 x 10 ……………………………………...
Pull downs 4 x 10 ………………………………………
Seated Cable Row 4 x 10 ………………………………………
Hang Clean 3 x 10 ………………………………………
Barbell Pullover 4 x 10 ………………………………………
Military Press 4 x 10 ………………………………………
Weighted Step Ups 4 x 10 ………………………………………
Squat - 4 x 10 (with 10 jumps between) ………………………………………

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DAY # 5 – FRIDAY ………………………………
Weighted Twisting ………………………………………
Sit-ups ……. 2 x 25 ………………………
Torso Rotations 2 x 25 ………………………………………
Close Grip Bench 4 x 10 ………………………………………
Weighted Dips 4 x 10 ………………………………………
Dbl French Press 2 x 5 ………………………………………
Stan Dumbbell T’s 4 x 10 ………………………………………
Stan Dumbbell Y’s 4 x 10 ………………………………………
Dumbbell Curl 4 x 10 ………………………………………
Dumbbell Shrug 4 x 10 ………………………………………
Heel Raises 3 x 10 ………………………………………
Leg Press 3 x 10 ………………………………………
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DAY # 6 - DAY # 7 ..NO WEIGHT LIFTING
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Training Notes: Complete the program four (4) days per week for the first three (3) weeks of the Month. The fourth (4th) week of each month will be testing and transition, using only half of the sets and half of the repetitions and with heavier weight.

………………………………………………………………………………………………………………………………………………………………………………………………………………

DJ

[powerplant42]

If you are a beginner, you should barely be mentioning any workout other than 'technical workout'... Getting stronger can be difficult, but developing sound technique can be twice as tough. Maybe once or twice a month (if you're truly serious).

[dj]

Hello

I beg to differ.. this program is great for everyone, every event…

The fall of the year is the time to “lay the foundation” to build strength, develop agility, create flexibility, set the basic techniques not only for speed development but the very specific technique for your event …

If you are not in another sport and not competitive on your x-country team… this is the workout you should be doing.. and keep the jumps sessions technical and short..

this is a pretty tried and “trued” program for beginners as well as world class..

dj

[powerplant42]

Altius could give you a much better argument than I... but here it goes.

What it comes down to is this: What is the limiting factor? I would say that 99+% of the time in beginners it is not a strength component; that is, they are not most limited by how much they can squat, they are limited by how well they can plant, take-off, etc.

I am not saying that beginners should not lift, I am saying that 95% of the work they do should be fundamentals of technique.

[baggettpv]

I agree. The learning of technique will give a sound strength base for the beginner. Like doing a hard activity for a standard base of time. Just watch out that the learning stops when the body grows tired and can't perform at a high level anymore.
Technique vs conditioning specific
As one technique gets better the volume will decrease, with an increase in the conditioning/running.

Rick Baggett
WSTC LLC

[rainbowgirl28]

Most beginners don't have access to pole vaulting in the fall and winter. If they have access, by all means they should take full advantage. But in most cases that does not prevent them from doing the workouts given by dj and Rick.

Do you really think anyone on this board would choose lifting or running over pole vaulting when presented with the two choices?

[powerplant42]

The issue is not which is more fun, but the balance that beginners think should exist between lifting and technical work in order to become a better vaulter... many lift too much, like I have. 2/3 times I was lifting I should have been working on my plant, run, take-off, and swing.

[dj]

good afternoon

It all depends on how you lift and that the lifting is not “the” workout of the day but a supplemental workout.

The weight lifting program I posted adapts to beginners as well as experienced/world-class.. It is specifically designed to work every muscle group in a way that you can develop and strengthen each muscle (large and small) that the athlete needs (full body) to perform every physical move you make. Beginners should use little or no weight and will gain endurance, muscle structure, strength, power and flexibility. Advance athletes receive all the same benefits from this program and will use progressively heaver weights, following the principals of progressive overload and specificity of training (SAID) Specific Adaptations to Imposed Demands.
The PM weekly training patterns are adjusted to other technical exercises on the two vault session days, long and short run, if you do not have access to pits in the fall to jump into.

dj