Pre-meet workout

     Hey all and welcome back! Today we will be going over what you should be doing the day before a meet to go in as prepared and as fresh as possible. This should not so much be a workout as it is a day of preparation and relaxation. First you will want to do a long warmup and be sure to get in both your static and dynamic stretches. Make sure that the sprint mechanics are done after the warmup and then you can move to the pole vault runway. At the runway this is the time for you to double check and make sure the measurement for your steps is correct and is consistent. However you don't want to take any more than 5 full approaches so that you are fresh for the meet the next day. Once you are confident in your steps mark you can start a long cool down and stretch. Many athletes also do ice or contrast baths the night before a meet as to reduce acid build up and to promote explosiveness. Now your ready to Pole Vault! Good Luck!

Vault Day

     Hey everyone hope your not too sore because today is vault day! Thats right, you train all week and this is the day when you get to put your skills and strength to the test. Hopefully you all have a place to go practice your skills,if not there are some drills you can do at home or even in the pool. For the first time this fall I moved back to my 7 step and had a great day. For those of you wanting to compete at a higher level a 7 or 8 step is the way to go. Today I started with a standard warm up and some dynamic stretching. I then got on the runway and started with a few swing-up drills from 3 lefts and then I moved to my 7 lefts and took about 25 at 16'6". Its important that once you are tired and your legs get heavy from too many vaults to stop practice, as you wont get anything from continuing on while tired. Also be sure to stretch after the workout!

Run Day

Hey all, hope you enjoyed Fridays workout and the break yesterday, today however we are going to be jumping back into it and getting a good strong workout going. So I was feeling like crap all morning with a cold but after a motivational push a made myself go out and get some stuff done. For todays workout I was unfortunately by myself but this is a great one to do with a partner so you have someone to push you farther. 

• I started with a 1/2 mile jog
• Then into my general stretching for legs
• Then I did some sprint mechanics

So once your warm and loose thats good, this is where the workout starts... 

• 3  200m runs at 28-29s
• 3  150m runs at 20-21s
• 2  50m runs at 5.5-6s

Now just remember, these times are for a 22 year old male in training for pole vault so adjust your goals accordingly, times will vary based on strength, conditioning, experience and gender but try to push yourselves to hit the same mark every rep. Remember to stretch before and after to prevent injury. Join me tomorrow for Vault day!!!

The Holiday Gains

     Hey all, hope everyone had a good thanksgiving! This blog is for anyone wanting to take off a few of those extra pounds gained over the break. I will be sharing my workout schedule with you and I invite you all to try it, whether it be all of it or some.
     For today, after the big meal yesterday, I started my day out with a 2 mile run and then stretched out everything before hitting the weight room. For lifting today I began with some olympic lifts including the power snatch and high pull with 3sets of 5 for each at 75-80%. I then moved into the front squat and the bench press at 3x8 for each at 80%. I finished off the workout by doing an ab routine called 500 abs where you pick 10 different exercises and do 50reps of each. please enjoy shedding that holiday weight and join me again tomorrow!