ouch... only a 3.96

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: well, im a 3.96... i think i will reach a 5 on that scale before i am anywhere close to vaulting 17 feet. right now i am only able to do around 11 feet. this is the beggining of my second season in polevault, i am hoping to do 13 (breaking the school record) by the end of the year. : next year i will get a chance at a new school record, the one at the college i am going to is 15'. anyways, thanks for the tips i will keep any eye on my "star rating" and make sure i get better and not worse. : thanks, : evan : : Don't focus on weight, there is no one weight that is good for everybody. Focus on your strength relative to your body weight. If you can only clean your body weight, it doesn't matter if you weigh 100 or 300, you can still only clean your body weight. : : ----------------------- : : Here's something I'm stealing from Jan Johnson via Doug Sparks. : : 5-Star Power Lifting : : The vaulter must first determine his : : body weight. He then performs the : : following exercises until he reaches a : : one rep maximum. : : The exercises and order of performance are: : : INCLINE PRESS : : CLEAN : : SQUAT : : CURL : : Add the total of weight lifted and : : divide by your body weight. : : If this number is five or over, : : congratulations, you are a member of : : THE FIVE STAR CLUB. : : I have rarely seen a FIVE STAR MEMBER that : : did not vault at least 17'. Think about : : that when your lifting. : : --------------------- : : Doing traditional weightlifting is really good, but you're just building beach muscles...i.e. you'll look good without a shirt. : : I recommend doing Olympic weightlifting, since those exercises develop strength & fast muscle reflexes. That's far more valuable than being able to slowly inch up a bench press of 300 lbs. : : And if i had to pick one lift, it'd be powercleans.

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