Pole vault workouts for 1 year

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kcvault
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Joined: Tue Sep 08, 2009 11:41 pm
Expertise: College vaulter, post collegiate vaulter, BA kinesiology,
Lifetime Best: 5.40m
World Record Holder?: Renaud Lavillenie
Favorite Vaulter: Annie Burlingham
Location: Turlock Ca

Re: Pole vault workouts for 1 year

Unread postby kcvault » Tue Jan 24, 2012 5:25 pm

In April - on Tuesday it is recommended that the athlete runs 5x 150 at 95% intensity and in May 3 x 150 at 100% intensity. Not only will these sessions take an inordinately long time to complete -that is if they are to include the recovery periods necessary to repeat the runs at the intensity required BUT and this is a critical BUT - the demands on the CENTRAL NERVOUS SYSTEM will be such that the athlete will be unable to undertake a quality vault session the following day -as recommended in this program.


Have not been on this in a long time I have made some changes on the recommended days since then but have not had time to post them. But you are absolutely right the CNS takes 48-72 hours to recover. What I think I failed to emphasize is that if you do not feel 100% on sprint days don't do them do something else. However I generally feel recovered within about 24 hours if I don't feel 100% when I vault I just do drills and I would suggest other people do the same. But I definitely should have stressed this more, along with the lighter load every fourth week and rest days. Since adaption does not happen during the workouts but during the recovery phase.
--Kasey

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altius
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Re: Pole vault workouts for 1 year

Unread postby altius » Mon Jan 30, 2012 2:28 am

" Ive hear a lot of thing about starting off the fall with 800s and 400s for endurance and then slowly decreasing the distance and increasing the speed. Whats everyones take on this?[/quote]."

if you intend to run 5 and 10 ks in the summer 800s and 400s are great - in sufficient quantities! But if you hope to be a pole vaulter they are completely irrelevant. While 200s and 150s are used by some elite athletes I can guarantee you that if you do serious technical sessions - repetitive planting drills/ sand pit drills/jumping over bungy and bars/ up to 15 competition pole runs/ high bar work/ you will build all the endurance you need to vault at least to 5.40.
Its what you learn after you know it all that counts. John Wooden


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