Provided by: Eddie Seese (PERSONAL RECORD SPORT) REVISED 5 Oct. 04

Phase Three - Power/Speed

POLE VAULTER'S CHAMPIONSHIP SEASON WEIGHT LIFTING PROGRAM

NOTE: This is a 6 week conditioning program for power/speed development. During this time the only other training activities should be low volume high intensity running or sprinting drills, basic plant, pole runs, plyometrics, short run and long run pole vaulting.  I have actually done these work outs as shown.  I would not suggest this for all vaulters.  I start the vaulters I coach with 3 lifts a day, 4 days a week and add 1 lift each day each week as the athlete can tolerate.  I select lifts based on what else we are doing that day.  Lifts marked with a " * " are done every week.  I don't have my vaulters lift with their legs the day before they vault.  Also, we do two lifts at a time working different muscle groups.   This allows sufficient rest between lifts.  These workouts assume a competition on Wednesday and Saturday.  If you eat a piece of fruit 30 minutes before you start your workout you will increase your testosterone levels in your blood during the work out without having an insulin reaction.  Additionally, to help build tissue and recover faster, if you eat a piece of fruit 45 minutes before you go to bed you will cause you system to inject increased levels of testosterone and HGH (human growth hormone) every 90 minutes before REM sleep.

Every Day: Stretch Calves, jog two laps, walking drills (Ankle Flexors, Knee Ups, Knee Across, High Knees, Frankenstein, Karaoke),  x 2,  3 x 50 m accelerators up to 50 % speed on the last one.

Every Day: Record your resting heart rate before you get out of bed.  Your heart rate should drop as your level of fitness increases and should stabilize as the season progresses.  If you have a sudden increase in your heart rate there is a problem that will effect your performance.  Possible problems:  Dehydration, Insufficient Rest, Stress, Diet, Electrolytes, ...

Record everything you eat, drink, your heart rate, and your workouts in you training log.

Drink at least 8 to 12 glasses of water a day.  Stay away from sports drinks that contain simple carbohydrates.  Simple carbohydrates cause an insulin reaction.

Wobble Board:  Circle right, Circle left, Back to Front and Side to Side 1 x 15 each day in weight room.

Every Night: 100 pushups, 100 sit-ups, 50 clams, and study.  Maintain at least a 3.5 GPA!
MONDAY TUESDAY THURSDAY
* WEIGHTED INCLINE SIT UPS 10-8-6 * WEIGHTED CHAIR SIT UPS 10-8-6 * WEIGHTED FLAT SIT UPS 10-8-6
* SNATCH (75% 1RM) 4 X 5 * DBL PULLOVER 4 X 5 * POWER CLEAN (75% 1RM) 5 X 5
DBL CONTINUOUS STEP-UP 5 X 5 WEIGHTED DIPS 4 X 5 DBL SQUAT JUMPS 3 x 5
LUNGES 3 X 5 * SPLIT JERK 4 x 5 SPLIT DBL SQUAT JUMPS 3 X 5
RUSSIAN TWISTS 3 X 10
PUSH PRESS BEHIND NECK 4 X 5 WEIGHTED PULL UPS 10-8-6-4 TRI-CEP EXTENSION 10-8-6

 

FRIDAY  
* WEIGHTED HYPEREXTENSION 3 X 10
E Z  CURL 3 X 5
* DBL PULLOVER 3 X 5
E Z UPRIGHT ROW 3 X 5