pull ups

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pull ups

Unread postby newPVer » Tue Aug 16, 2005 2:19 pm

hello, i am new to polevaulting. i will be a freshmen at mater dei(if any of you know where that is) i was wondering what type of muscle do you need. i can do 28 pull-ups not chin ups and can run a 12.1 100m. is that enough to be good.

thanks!
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Unread postby LancerVaulter07 » Tue Aug 16, 2005 3:25 pm

lifting will always help the high school athlete but if you don't have access to gym equipment, than you can still get a pretty good upper body workout with pullups, chinups, pushups (many diff styles of pushups...
1. wide grip
2. close grip with tight elbows (for tris)
3. diamond pushups
4. decline pushups
5. inverted pushups
and also do high intensity ab workouts, all these muscles in the core will definitly help in the vault. good luck
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Unread postby LHSpolevault » Tue Aug 16, 2005 3:41 pm

For your lower body you can do one-legged squats (i find them to be useful), calf raises and walking lunges. they help out a lot. Good luck this year!

Also, if you have access to a goal post you can reach, or a high bar, hang from one and do knee raises and kips.
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Unread postby bvpv07 » Tue Aug 16, 2005 6:00 pm

Can someone explain to me the benefit of doing kips? Thanks :)
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Unread postby LHSpolevault » Tue Aug 16, 2005 7:58 pm

they seemed to have help with my core strength. but what do i know?
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Unread postby newPVer » Tue Aug 16, 2005 8:27 pm

ok well i am confused, what is a kip? thanks!
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Unread postby bjvando » Tue Aug 16, 2005 8:32 pm

a kip is a fancy swing up from resting pull up positionto where you get your hips to the bar\hands.....

dont worry about strength right now, just vault the correct way... you have a good coach at Mater Dei... ( if its woepse...)

strength will come with growth, just have fun, do other events and enjoy what you're doing.!!!!
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Unread postby newPVer » Tue Aug 16, 2005 8:46 pm

yea he is my future coach.
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Unread postby bvpv07 » Wed Aug 17, 2005 2:28 am

LHSpolevault...thanks...I have previously spent my entire life (except the last 2 years that I've vaulted & the first 2 years of it) in a gym and was always curious when people mentioned kips on here how they were/are beneficial to vaulting. Improving core strength seems like a good enough reason for me. :)
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Unread postby CB » Wed Aug 17, 2005 3:59 am

Kip

http://www.avedam.nl/polsstokspringen/index.php?page=techniekfilmpjes&type=soort&oefening=9

third video >> Kiepen - TOP

great for lower abs.
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Unread postby CB » Thu Aug 18, 2005 3:49 pm

fourth video are KIP's by Rens Blom ... saw that later :confused:

He does a lot of gymnastics on the horizontal high bar.
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