lifting off-season

[depvaulter]

I am a vaulter who could use some muscle, and was wondering what kind of weight lifting others do after or before track season. Exercises and Reps would be great.

[txpolevaulter_k25]

just do your basics and do a weight you know you can lift, you last reps on you last set should be difficult to finish so here goes:

power clean- 4 sets of 6 reps (add weight each set)

front squat- 3 sets of 12 reps (add weight each set)

dumb bell bench- 3 sets of 12 reps

leg curls- 3 sets of 12 reps

dumb bell curls- 3 sets of 12 reps

squat- 4 sets of 10 reps (add weight each set)

incline- 3 sets 12 reps (add weight each set)

lunges- 3 sets 6 reps (use like a 45lbs. dumbell in each hand)

bench- 4 sets 10 reps (add weight each set)

dips- 4 sets 10 reps

and there are some more but they are way too difficult to explain on here but this is a basic workout

[ipolevault]

If you're looking more for power, follow what the guy above me has but maybe less reps and add another set. The only thing I would add to his post is limit any type of clean, snatch, or other Olympic lift to 5 reps at most.

I woudl recommend this page:

http://www.canyons.edu/departments/pe/s ... e_page.htm

Especially this part:

http://www.canyons.edu/departments/pe/s ... RKOUTS.htm (the vaulters part)

FYI the coach who's website this is won NSCA Collegiate Strength Coach of the Year last year.

[TheDeanMachine]

a lot of college lifting includes the olympic lifts, such as hang clean, snatch, jerk, etc. they work on the fast-twitch muscles and have great results. a typical set for hang clean and/or snatch would be this: one set of four reps at 50% of your max, 2 sets of 3 reps at 60%, 2 sets of 3 reps at 65%, and finishing off with one set of 2 reps of 70%. they'll vary of course. i have my football lifting packet in the other room and if you're interested PM me. but ill be gone for a couple days, so ill get to you as soon as i can.

[TheDeanMachine]

or if you're confined to machines only, a 12-10-8-6-12 works very well.

[bjvando]

before doing olympic lifts, make sure you have a trained strength coach there to correct your lifting forum. I have seen many talented athletes get injured from inproper forum doing the olympic lifts...

[theczar]

before doing olympic lifts, make sure you have a trained strength coach there to correct your lifting forum. I have seen many talented athletes get injured from inproper forum doing the olympic lifts...

too true....it's absolutly crutial that you have good form when performing the olympic lifts. It's for safety and also to work muscle groups better.

[powerplant42]

You should do some weighted sit ups too. Small sets with maybe 70 percent should really help get you more core power, which is what a pole vaulter needs during the swing-up.