Strength and condtioning for the vaulter....

[GirlPoleVaulter87]

now what about diet wise........all you guys responding hows your diet do you do the many small meals a day or the three meals a day thing. Do you eat whatever you want or do you curb your diet?
Cause in the past months i have changed my diet to big breakfast and lunches and small dinners, also i dont have any junk food and such and i eat mega amounts of fruit and drink alot of water. hows your diet?

I've been doing similar eating lately. I'm reading a book called sports speed because the thing i need to improve the most in my vault is my run. It reccomends a diet high in lean protein like chicken and turkey and simple carbohydrates lots of fruits and vegetables. It says cut down on complex carbs like pasta or bread. I mostly eat three meals and 3 snacks a day.

[distancejumper]

I'd just work on lifting. one thing that really helps is incline benching. also, do drills that help build strength

[PvRowSwim]

Rainbowgirl28:I go for more smaller meals. It is better for your metabolism. At least try and eat lots of healthy snacks. A big breakfast is awesome, gets your day off to a good start. As for strength stuff, the best thing you can do is get on a high bar.

I kinda cant do the small meal things cause of school and stuff and i cant eat in my classes so its a little hard. meanwhile whats the high bar? I have no gymnastics background, as you can see i row and swim so i have pretty good upper body not top notch though.

[PvRowSwim]

GirlPoleVaulter87, I actually think i have vaulted in competition with you before. I am from Tappan Zee High School, maybe?

[rainbowgirl28]

Rainbowgirl28:I go for more smaller meals. It is better for your metabolism. At least try and eat lots of healthy snacks. A big breakfast is awesome, gets your day off to a good start. As for strength stuff, the best thing you can do is get on a high bar.

I kinda cant do the small meal things cause of school and stuff and i cant eat in my classes so its a little hard. meanwhile whats the high bar? I have no gymnastics background, as you can see i row and swim so i have pretty good upper body not top notch though.

Eating healthy snacks between classes would be helpful. Bring a banana or orange, or cut up some fruit and put it in a baggie.

You probably do have good upper body strength, but you can get good core strength from the bar. See if your school has a chinup bar anywhere on campus, that is what I mean by a high bar. It just has to be something you can hold on to and sturdy enough to swing from.

We don't have any bars at my school, so we use the top of the squat rack.

[PvRowSwim]

Rainbowgirl28: You probably do have good upper body strength, but you can get good core strength from the bar. See if your school has a chinup bar anywhere on campus, that is what I mean by a high bar. It just has to be something you can hold on to and sturdy enough to swing from.

well we have a nice weight room in my high school and i have a pull-up bar at home that i do leg lifts on but not religously, so what do i do on the bar?

[rainbowgirl28]

Here are some good threads to get you started. Also, check out pvei.com

http://www.polevaultpower.com/forum/vie ... php?t=4005
http://www.polevaultpower.com/forum/vie ... php?t=3616
http://www.polevaultpower.com/forum/vie ... php?t=3261
http://www.polevaultpower.com/forum/vie ... php?t=1874
http://www.polevaultpower.com/forum/vie ... php?t=1026

[GirlPoleVaulter87]

GirlPoleVaulter87, I actually think i have vaulted in competition with you before. I am from Tappan Zee High School, maybe?

Maybe at the armory? What meets have you gone to this year?

[PvRowSwim]

o no i think i have it, i may have seen you vault at the armory, but didnt vault with you. Is your pr like 12' or in that range? Cause i think i can tell by your icon. Maybe?

[Mecham]

Your hands will hate you at first, but they will toughen up.

Yup, My hands love me by now.

[lonestar]

o no i think i have it, i may have seen you vault at the armory, but didnt vault with you. Is your pr like 12' or in that range? Cause i think i can tell by your icon. Maybe?

Check out her website: http://www.fliptography.com/JT/index.html

Like that 11'1 jump from 3! Quit hunching over in your run though and stand up!

[GirlPoleVaulter87]

Like that 11'1 jump from 3! Quit hunching over in your run though and stand up!

thanks!
yeah, my run is what i spend 90% of my time trying to improve. any suggestions would be great. its soooooooo frustrating. its even worse on my longer runs.


my pr. is 12'6