Ok, since I am not only a vaulter, and I am not in competition mode, let’s focus on the sport that brought us pole vault, and how to train for it COLLEGE STYLE!
Track and Field is a wonderful sport and I, like many of you, have been called to many other events OTHER than pole vault. Yeah, pole vault is the best event and the most fun to train for and compete, but you have to be in shape to do so. First things first: If you want to be a world class vaulter, you have to be a world class sprinter and jumper.
So how do you get there?
Summertime is a great time for preseason shape up and now is the time to get yourself prepared to multitask, and to take on anything late in the season. The base you build up over the summer and fall will carry you on to an explosive indoor season and by the end of outdoor, you will be smashing PRs all over the place!
Since this is my only blog, and it is a sports blog, I think I’ll post some workouts I’ve been doing. perhaps some of you can take something from this. Don’t do exactly what I am doing, cause everyone is different and I am training for decathlon, not just the vault. So here it is: (week of 6/6 – 6/12)
- Sunday: 20 minute run around neighborhood in Lowell [PV practice canceled ]
- Monday: 20 minute bike ride, cleans, back squats, bench press, simmons
- Tuesday: 6x30m sprint workout, full recovery, at baseball field
- Wednesday: 10x100m tempo, 50m walk recovery, clean&jerks, snatches, lat pull downs, lunges
- Thursday: 6x30m sprint workout, full recovery
- Friday: 4×300 (1:45 rest), 4×200 (100m walk rest), 4×100 (50m walk rest) tempo, snatches, bench press
- Saturday: 20 minute run around Auburn
I am working on endurance for the season, and trying to maintain sprinting speed and explosiveness. Coming off of a hiatus from running, this is a decent starter schedule for a college athlete. The 20 minute runs and the long tempo help with endurance. The short sprint workouts and short tempo allow you to revive your explosiveness and form early in the season and stay relaxed. I do not exert myself during any of these. Everything is done at around 80%, including my lifting. You gotta be able to last through workouts and feel fresh the next day to take on other ones.
The above schedule excludes my ‘daily routine’ at the track. Every day, I do a 4 lap jogging warm up on the turf field, where I mix in skipping, bounding, arm rotation, karaokes, and backwards running. After, I do leg swings on the fence, then about 6 half-field runs where I work on various hip exercises for strength and flexibility, and sprinting drills. Everyday ends with a one lap (usually barefoot) jog around the turf, rolling out of muscles, toe walks, heel walks, and side-of-the-foot walks.
Take everything I say with a grain of salt. You will not be doing exactly what I do, no matter who you are, or the level you’re at. Your warm up will probably be different, and you will have different workouts. I am only posting this so you can take a look at what else is out there, and judge what you could try for a different workout. This schedule is typical for Umass Lowell athletes, and you should stick to what you feel to be regular to YOUR team practices. Just don’t treat it like you’re in season, cause you’re not and you don’t want to peak too early, and exhaust yourself before your season ends.
My lifting maxes this week:
Cleans – 110lbs
Jerks – 100lbs
Snatches – 90lbs
Squats – 225lbs
Lat pulls – 150lbs
Simmons – 45lbs
Lunges – 75lbs
Dumbbell bench – 105lbs
All 5 sets of 5.
Again, with lifting in preseason, don’t come close to ‘maxing out.’ You don’t want to feel like you’re pushing until the 4th or 5th set of a lift.
I hope you enjoyed my first weekly workout post. The others will not be as long, I promise. This was the ice-breaker. If you have any questions or want to talk about training, vaulting, college athletics, running with me, or anything you can comment on here, friend ‘Sambo Fancypants’ on facebook, or leave me an email at email@example.com
Thanks for reading! Train this summer, but don’t beat yourself up. You’ll be prepared when, in mid-season, your coach throws you (a vaulter) into the 1,600m or the 400m.