Workouts and Training Tips

[prsport3]

Go to www.vaultworld.com then click on the coaching seciton then click on articles then choose workouts or training tips. There is a lot of good reading in other areas of the articles page. I am in the process of updating the workouts based on information that I acquired at USATF Level III Jumps school last summer and information gather from readings of books on training. Training tips are being added as a reread the USATF Coaching Education Level II Jumps books and new books on training that I purchased this summer. Check these pages for periodic updates. Pole vaulting high is not about pole vaulting everyday. Pole vaulting high is about proper diet, rest, and training. Pole vault techinque varies based on body type and physical skills. Two things all vaulters that vault high have in common. They are all strong and fast!

If you have questions please feel free to contact me at 623 972 4666 or by E-mail at prsport3.com.

Vault Safe,

Eddie

[dj]

good morning

i think i will throw in a very short effective note to training..

1.. do a Varity of exercises, gymnastics.. cycling, areobics..agility/mobility..etc to improve your overall physical shape.. always do these until you sweat and breathe hard..

2.. approach runs on the track tue/thur using 3 different mid marks from the chart.. ie.. a 6 step run with a 40' mid... a 7 step run with a 42' mid and a 8 step run with a 44' mid.. (this is the run for a 14' vaulter)

3.. 6 week speed training.. mon/wed/fri ..........pull a sled
week one.. 6x20yds with a 25lb weight on the sled
week two .. 6x20yds with a 20lb weight on the sled
week three..6x20yds with a 15lb weight on the sled
week four ..6x20yds with a 10lb weight on the sled
week five ..6x20yds with a 5lb weight on the sled
week six ..6x20yds with a 0lb weight on the sled

in six weeks you will be ready

dj

[dj]

just a note about the note above

the comments i made above don't have a "target" nov 1 date... depends on where you want to put them into your program...

i feel the pole runs should be done year round for rhythm and speed.. and not necessarily for "peaking". competition creates the peak.

the "speed" development, pulling the sled.. is a progressive overload system that can be cycled in 2/3 times in a year,( fall, winter, spring) to help the athlete improve their speed after each 6 week period.

i have a training system that includes the yearly run volume and intensity.. that is progressive

volume increases, monthly, from august to january while the intensity stay at 50% .............then in january the volume starts decreasing monthly proportionately to the increases you had in the fall and the intensity increases monthly from
jan 50%...
feb 62% ----
march 75% ----
april 88% ----
may 95/100%

while the volume decreases .. make sense

the volume you started with in august or september is actually the volume you finish with in may.. with the max volume in January..

dj