Lifting goal weights

[ryansanta]

lol, I wouldn't know that for sure, he just stated that was his max.

I was off anyways, it was more like 290-300.

However he does say:

"There are vaulters like Britts, who are stronger than I am, physically speaking. For example my best result in bench press was around 130 or 135 kg, while he has something around 160 kg. The bench press is important for pole vaulting, but it is a general movement that helps to develop physically, but when we jump we must do specific movements which we need to develop and improve in our vaulters."

[izzystikchik]

I just talked to coach today, and he said i should be able to theoretically do my body weight in most exercises ....i'll have to work on that

I don't know what theory your coach is describing to you. Every lift is different for men and women. Also, since you are an athlete, many of the standard weights and percentages that have been set won't apply to you. Now for you doing your body weight in the bench would be very good, but only doing your body weight in squats would mean you need to train your legs more.

Whatever you do to lift, just make sure that whenever you do a push you also do a pull. If you do bench press (push) do some sort of rows (pull). This is true for virtually any lift. If you strenthen a muscle and do not strengthen it's counterpart, it could lead to injuries.

That's an interesting point u bring up Zach, the "push vs. pull" muscles...My past summers of lifting i would alternate upper and lower body everyday..
Well recently i was confronted by a highly recommended personal trainer in the weight room. He's been taking notice of what I've been doing, and suggested that i try something different than the ussual upper lower alternation.
He said that a more efficient means strengthing muscles was to alternate days with PUSHING muscles one day and PULLING muscles the other (upper and lower is now irrelevant).
Here was his reasoning:
When you do a bicep curl...in actuallity your tricep acts as a stabalizer, so whether you know it or not, you are fatigueing a muscle that is not directly benefitting from the action being preformed.

I've been trying this most interesting mode of exercising, and i feel that i get more out of it. I can do more benchpressing in one day than if i had to do a rowing exercise included. And vice versa goes for the rowing.

I don't know tho, this was just a suggested work out, not saying its a miracle or saying its the PERFECT way.

My 2 cents

[scubastevesgirly]

for sure, guys...It's definitely important to give the 'opposite' muscles equal attention...I think I first learned this when I got shin splints b/c there was too much work on the calves relative to the shins...since college, i've been doin' heel walks and some shin lifting stuff...and i haven't had shin splints since (knock on wood)

[izzystikchik]

Wow, i never new that shin splints came from over use of the calve muslces! I thought they just came on or something.... ...i used to get them real bad too, until i cut down on my sprinting training, but heel walks sound enticing

[scubastevesgirly]

well...i'm sure bad form and running surface (pounding) and old shoes can have some role, but they tell me you gotta keep your shins strong...and it seems to work...

oh...and heel walks are a nice addition to any circuit or w/u drills...esp. if they're right after the most tiring exercise

[VaultMarq26]

I just talked to coach today, and he said i should be able to theoretically do my body weight in most exercises ....i'll have to work on that

I don't know what theory your coach is describing to you. Every lift is different for men and women. Also, since you are an athlete, many of the standard weights and percentages that have been set won't apply to you. Now for you doing your body weight in the bench would be very good, but only doing your body weight in squats would mean you need to train your legs more.

Whatever you do to lift, just make sure that whenever you do a push you also do a pull. If you do bench press (push) do some sort of rows (pull). This is true for virtually any lift. If you strenthen a muscle and do not strengthen it's counterpart, it could lead to injuries.

That's an interesting point u bring up Zach, the "push vs. pull" muscles...My past summers of lifting i would alternate upper and lower body everyday..
Well recently i was confronted by a highly recommended personal trainer in the weight room. He's been taking notice of what I've been doing, and suggested that i try something different than the ussual upper lower alternation.
He said that a more efficient means strengthing muscles was to alternate days with PUSHING muscles one day and PULLING muscles the other (upper and lower is now irrelevant).
Here was his reasoning:
When you do a bicep curl...in actuallity your tricep acts as a stabalizer, so whether you know it or not, you are fatigueing a muscle that is not directly benefitting from the action being preformed.

I've been trying this most interesting mode of exercising, and i feel that i get more out of it. I can do more benchpressing in one day than if i had to do a rowing exercise included. And vice versa goes for the rowing.

I don't know tho, this was just a suggested work out, not saying its a miracle or saying its the PERFECT way.

My 2 cents

No that is completly correct. Synergist muscles are always used when lifting. You are also correct about doing a better bench if you dont' do rows. That is why the ORDER you do your lifts in is soo important.

[VaultMarq26]

Wow, i never new that shin splints came from over use of the calve muslces! I thought they just came on or something.... ...i used to get them real bad too, until i cut down on my sprinting training, but heel walks sound enticing

Shin splints are not the overuse of the calf muscle. It is the overuse of the Tibilias Anterior mucscle. The constant pounding of running on hard surfaces causes microtears in the muscle. The heel walks are very effective in rehabing for shin splints. Thera-bands are also very important. We will do ankle strength exercises this year izzy.

[BigStick Club]

I thought that shin splints were because the 'back' calf muscle (the gastrocs) were aproportional (usually too big) for the tibialis anterior and the gastrocs pulled too much.

[VaultMarq26]

I thought that shin splints were because the 'back' calf muscle (the gastrocs) were aproportional (usually too big) for the tibialis anterior and the gastrocs pulled too much.

I'm sure that may cause some injuries because all over the body muscles that are not sterengthened in proportion cause problems. In my kinesiology class this year we talked about this. Shin splints are an overuse injury. That is why they are such a nagging injury.

Now i have been known to be wrong when i am sure about something, but i am 99.9 percent sure that it is mainly from overuse. If anyone knows another reason let me know. All of my kines books are up at school so i am not able to check to be 100 percent sure.

[Lax PV]

Right now I am begining to study from my CSCS exam (certified strength and conditioning specialist), and the best thing I can offer is this:

The pole vault is a power event, so you want to lift powerfully. On your main lifts (i.e. bench, squat, power clean, jerks etc.) you are gonna get the most results by using 3-5 sets of 4 to 6... maybe even as low as 2-3 before the peak of the season (obviously at high weights).

Many of the other lifts (i.e. bicep culrs, lat pull downs..) come secondary, and you want to do these after your main lifts, so you use the bulk of your energy on the power lifts. I would say to do about 3 sets of 8 on these, as they are mainly for strength, not power.

Some percentages (in refrence to body weight) that I have been told are good are:

Bench: ~150%
Squat: ~ 200%
Clean: ~150%

Right now, I think I am at about 125%, 185% and about 140% respectively... so my squat and clean arn't too bad, but my bench could use some work...

Hopefully that helps, if not, you can email me at sodyvaults@hotmail.com