My HS Sr. Year Training Blog (by Joe Six-Pack)

[joebro391]

Did you mean bigger?

yes i did, i just fixed it in my post

Six pack, I'd like to get some of your numbers. Flying 20 with and without the pole, bench press, squat, long jump, vertical jump, stiff pole grip from 3 lefts, etc. Whatever else you can think of.

okay, i'll start compiling that stuff for you. um, what are flying 20's?? do you mean "running into a 20m sprint, from a jog"???? just making sure

Last pieces of advice: Figure out everything you possibly can.Figure out your run NOW. I sincerely hope that you didn't do a RUNBACK at this meet...

HELL NO!! haha, i have all my steps written down. BUT, all my steps have gotten pushed back like 4 feet cause i've been running better and harder (i really focused on fast legs at the meet, btw). so i just went to 80', found i was under, moved back to 81'3 and then my step moved back, a bit, throughout the warm-ups and just once, during the competition (which i did on my own cause i was hyped up)

Find your MID. Learn how to use the MID. I feel that you might be making poor run alterations, due to calculations being done on the take-off step instead of your MID.

yea, i do haha. but i agree, i think i'm gonna start reading up on the mid-mark chart and work with that.

If you can figure things out before hand, you will not run into so many problems at meets (with things like blowing through). In preparation for a meet (even this one) you should have gotten on your long run the 1 or 2 practices before (at least a few times) in order to be ready to jump.

honestly...i didn't care enough about this meet, to disrupt my training schedule. Had i really cared, yea, i woulda done some 6-left work, prior. But i was still on 4 and 5-left approaces and am gonna stay on them for a few more weeks.

[KirkB]

Last pieces of advice: Figure out everything you possibly can. Figure out your run NOW. I sincerely hope that you didn't do a RUNBACK at this meet...

HELL NO!! haha, i have all my steps written down. ...

Well, you have to start SOMEWHERE! Really, PP, I think you're trying to solve all his problems at once. Geez, it's the off-season! He has technique to learn! It doesn't matter how high he jumped. Focus!

And what's this "I sincerely hope ..." business? 6P needs advice - not sarcasm. The problem with sarcasm in this context is that it might shut down the lines of communication between you. If someone asked me that question, and if I was afraid of looking stupid, I would probably not give you a straight answer. Your intentions are the opposite, I believe.

If you can figure things out before hand, you will not run into so many problems at meets ... In preparation for a meet (even this one) you should have gotten on your long run the 1 or 2 practices before (at least a few times) in order to be ready to jump.

honestly...i didn't care enough about this meet, to disrupt my training schedule. Had i really cared, yea, i woulda done some 6-left work, prior. But i was still on 4 and 5-left approaces and am gonna stay on them for a few more weeks.

6P, I'm glad you said that, cuz I was going to give PP a blast for taking this Hallowe'en Vault TOO SERIOUSLY. Heck, you did exactly the right thing by focussing on your technique on short runs in the last few weeks. There's plenty of time after Xmas for working up to a long run in prep for a REAL meet!

It sounds to me like you had some great shots at 13', and with a very short run! Take that POSITIVE RESULT and build upon it! Don't worry about any mistakes you made. Just forget about them and focus on the positive!

PP: Sorry if I'm giving conflicting advice here. Really, in a sense I'm giving you BOTH advice.

Kirk

[KirkB]

You see, without intending to, what you've done is to artificially force more of your body weight and swinging motion to your BOTTOM ARM

actually, when i do these, i feel more weight on my BOTTOM arm...weird. BUT, i'll do them the way you sugguest ...

Yeh ... BOTTOM arm. Not weird at all. Just like I sugguested!

Kirk

[powerplant42]

Wow I really have to watch my tone (or use emoticons more effectively)... It isn't like we're just sitting around talking with one another, you know? That should make it easier not to sound sarcastic, right? But I just forget that sometimes... I'm sorry; it is one of my flaws. If I don't put a " " then I'm typically trying to be 'friendly'. Again, I apologize. Thanks for setting me straight there KB.

About me taking the Halloween Vault too seriously: Perhaps I did, but I would have thought of it as a way to practice gettting ready for real season meets. I would do all the same things as I would for a real meet (almost)... meet prep needs to be practiced too! But I guess it all comes down to the individual and their situation... as in: it depends! (Should I make that my signature?)

And yes, 6P, flying 20's are when you use as big of an anchor as you need to to get up to top speed (not simply jogging) and then you go 20 meters at that speed. I clocked in at right around 8.8 m/s with a pole the other day. Beat my score! I'm trying to get you to compete with me! C'mon, it'll be fun!

[joebro391]

You see, without intending to, what you've done is to artificially force more of your body weight and swinging motion to your BOTTOM ARM

actually, when i do these, i feel more weight on my BOTTOM arm...weird. BUT, i'll do them the way you sugguest ...

Yeh ... BOTTOM arm. Not weird at all. Just like I sugguested!

DARN IT!! i did it again, with the typos i meant TOP arm!! oi vei

PS: i just fixed it on that post of mine

And yes, 6P, flying 20's are when you use as big of an anchor as you need to to get up to top speed (not simply jogging) and then you go 20 meters at that speed. I clocked in at right around 8.8 m/s with a pole the other day. Beat my score! I'm trying to get you to compete with me! C'mon, it'll be fun!

haha, alright, i'll get someone to time me, as soon as the weather clears up. It's all rainy and we're getting 20 mile-an-hour guts of wind. The pole would act like a sail

[joebro391]

I started another thread, about gripping a high bar for bubka's and it spawned other possible drills to do in the gym, that are great for vaulters, specifically in the department of EXTENDING after inversion.
Here's a link to the thread: viewtopic.php?f=30&t=16266
but here are specific drills that KirkB came up with, and used himself (mostly) on his run to awesomeness hahaha:

1. Hip Circle Shoot to a Handstand on highbar.

2. Bubkas on the rings - as long as you do them QUICKLY thru the bottom swing part. (No concern over how to grip - the rings will twist to a natural hanging position; No concern over hitting the highbar.) On rings, you can extend straight up, thru your CoG. You can't do that on highbar, since the bar's in the way. You found that out the hard way!

3. Extensions on a rope. (A bungee-type rope is even better! What's that called, again?) Just hang upside down as if you're going to climb the rope. Then extend.

4. Roll back on the floor to your neck, then extend to a handstand.

5. Extensions on a tramp, from a back-drop position. If you do this right, you can do quite a few reps in a row without straying off to the side of the tramp.

6. Cleans (These are NOT recommended for high-schoolers, since there's so many other gymnastic movements that are available for this).

7. Bubkas on highbar. (The reasons I've ranked this one near the bottom is because of the issues we've discussed. (a) Hitting your shins. (b) Doesn't shoot you thru your CoG. (c) Reverse grip confusion. (d) Too slow of a movement - doesn't simulate the action on the pole very well.)

8. Extensions from the bottom of a pool, with someone standing on the diving board (or corner of pool) holding the pole. Put a hula-hoop at surface level and try to shoot thru it for even more fun/challenge.

In order of fun-ness, I like #1, #5, #3, #4, #8, #6, #2, #7. But I gave the Bubka rings drill second from top shelf here because (as long as they're done fast enough) they quite closely simulate a real extension on the pole. But #1 gives you the FEEL of the POWER (speed x strength) in the extension. #2 will NEVER give you that same FEEL, no matter how fast you do them.

#8 is fun and useful, but impractical. If you're doing this during your training time, then you're wasting too much time in the pool. But if you're in the pool cooling off anyway (say, AFTER practice), then it's kinda fun.

Kirk

I'm going to start implementing these into my gymnastics workout and will post my weekly video, of these drills. SO if anyone else has any drills that are good on a high-bar, or in a gym, in general, feel free to share!! -6P

[KirkB]

wow, thanks KIrk, that's a huge amount of help and drills. thanks BG haha. The only thing i'm uncertain about is "cleans" but i'm gonna look them up on youtube in a second. The other thing, is the trampoline-drill. I assume you mean, stand facing one way, jump back (landing on my back, and kinda roll back (like the roll to handstand drill) but without your hands. I think someone showed me this, like a year ago, and i couldn't get the hang of it (but i'm in much better shape now

ALSO, kirk, i might reccomend posting this in my "blog" thread. I'd do it, but i wouldn't want to take credit for it haha. I'll just quote it, if you think that's kool. or you could post it. I think i'll just make a new post "entitled gym drills" and quote you haha. thanks for everything Kirk . -6P

OK, you moved mine and I moved yours. Now to delete our posts from the other thread, I think you must delete yours first (since it's the last), and then with any luck I can delete mine. Otherwise, RG's going to flame us for spreading our stuff all over the place!

So to reply to your post ...

IAmTheWalrus just opened a "Cleans" topic, so you might want to follow up there. But it's a weight lifting move, so I'd advise against you (or any non-advanced highschooler) from doing them - especially since your time is limited and you have so many other gym drills and pole drills to do in your Sr. year.

The first EXTENSION cycle on the tramp is just as you thought. But after that, it's a back-drop to back-drop repetition. You extend as high as you can (it won't be exactly vertical), land again, extend again, etc.

Also, you explained the beginning of the progression - from a standing start. Once you get the hang of it, you can actually do this from quite a high jumping start! But PLEASE, start low, and take your time working your way up. Safety first! Once I see you doing these OK on your vids, I'll add a little something to the progression to make it a little more fun.

Of the 8 drills I listed, I recommend that you only worry about the first 4. I'd rather see you do 4 of them well than all 8 of them poorly.

But go ahead and expirement, and see what ones you like the best!

Kirk

[joebro391]

Hey guys, haven't posted in a week. Sorry about that. Weather's been horrible, and i kinda came down with a stomach virus nothing too serious, but i couldn't run tuesday (storm), thursday (virus) or saturday (SAT's + virus). So whether or not i vaulted today, was to be decided by how i felt when i woke up. I woke up, after watching the olympic prelims last night, and having a vaulting dream and simply said: "i'm going" haha.

So i set out today, went down the shore, to vault; got out the car, and got slapped in the face by bitter cold <--- rosey cheeks. It hit a high of maybe 45 degrees, plus there was wind. It wasn't fun. I stayed primarily on 3 Lefts. Did a lot of sand-pit drills and strait-pole drills. Those were okay, except when i moved to the pit, my hands were so numb, i had trouble holding my grip when strait-poling . So i strait-poled for a while, then went to a 13' 145, and...i guess cause it was so cold + the fact that i'm getting over this virus, i couldn't get on it So i went to 4 lefts for a while, but wasn't happy, so i decided to get on a 12' 150 pole and stay at 3 Lefts. Afterward i did a few bounding drills to help my leap and raise my hips at take-off

So i did that, and i wasn't too dissapointed with the jumps. i DID have some really good ones that weren't caught on film but it's okay. (since my college highlight video is already made, i've been less critical with filming).

Here's the link to the PVP THREAD: viewtopic.php?f=39&t=16297
And here's a link to the VIDEO: http://www.youtube.com/watch?v=EJ6TkE9TP8g

That's pretty much that. My schedule is going to have to move around a bit, this week, because of weather, and i'm going to be moving to an INDOOR FACILITY So that's gonna be good, and it'll be another HUGE variable that won't effect me anymore (=. I'll post my new workout schedule, probably tomorrow, once i come up with it haha. Take care guys. -6P

[KirkB]

6P, I admire your tenacity in vaulting in the cold, after just getting over a virus. You've already impressed me as a hard-working, determined athlete, and I look forward to seeing your indoor training sessions. However, it probably wasn't the best use of your time, since it was so cold out.

I won't comment on your technique in today's vid, simply because I don't believe that you can demonstrate or improve upon your best technique much in such cold weather.

Really, I would have recommended a strength + running + gymnastic (indoors) workout (maybe just 2 of those 3) rather than a vaulting workout on a day like this.

This is, after all, still the off-season. Off-season is to build and base, get stronger, faster, more coordinated, and get in shape.

Keep in touch, and keep up the hard work! It will pay off in 2009!

Kirk

[joebro391]

6P, I admire your tenacity in vaulting in the cold, after just getting over a virus. You've already impressed me as a hard-working, determined athlete, and I look forward to seeing your indoor training sessions. However, it probably wasn't the best use of your time, since it was so cold out.

I won't comment on your technique in today's vid, simply because I don't believe that you can demonstrate or improve upon your best technique much in such cold weather.

Really, I would have recommended a strength + running + gymnastic (indoors) workout (maybe just 2 of those 3) rather than a vaulting workout on a day like this.

This is, after all, still the off-season. Off-season is to build and base, get stronger, faster, more coordinated, and get in shape.

Keep in touch, and keep up the hard work! It will pay off in 2009!

Kirk

Thanks Kirk, i appriciate the encouragement

I actually forgot to mention, that in my workout today, I did some light bounding drills, such as bunny-hops, leap-frogs and box-jumps. I just edited my Practice thread, to include that little extra workout

But yea, My coach and I were discussing, me, spending the majority of Novemeber, doing LOTS AND LOTS of plyos and what not. I pretty much have a solid plyo workout, and i'll post it tomorrow, with my new workout schedule. -6P

[joebro391]

hey guys, this is basically what my workouts are gonna be for the month of november. I've been getting a lot of advice from coaches to train hard this month, primarily on plyo's and bounding. So that's exactly what i'm gonna do haha. I'm gonna continue with vaulting, one a short run, once a week and i'm gonna continue you coach, and in turn, do my gymnastics workouts on saturdays. So here's the schedule, and i'll get into each day, more specifically, at the bottom.

MONDAY: Heavy Plyo's
TUESDAY: Lifting
WEDNESDAY: Easy Runnin, Sand-Pit Drills, Pole Runs
THURSDAY: Vaulting
FRIDAY: Lifting
SATURDAY: Gymnastics, Ligh Plyo's
SUNDAY: REST

**PLYOS: 20/20's, with or without pole (4/5 sets)
Bunny Hops (30 Seconds, 3 sets)
Quick Hops (30 seconds, 2 sets)
Pogo's (15 - 30 seconds, 2 sets)
Gazelles (10 each leg, 3 sets)
Box Jumps: legs together, knee-thrusts with eash leg, sit-stands (3 sets of 12/each)
Squat Jumps (10, 3 sets)
Split Squat Jumps (10 each leg, 2 sets)
Lunges (10 each leg, 3 sets)

**LIFTING: (UPPER BODY) Push Up's (3 sets of 25)
Pull Up's (3 sets of 12)
Dips (3 sets of 12 with 35lb plate)
Curls (3 sets of 12 with 20lb bar bells)

(LEGS) Squats (3 sets of 12, with 185lbs-205lbs)
Calf-Raises (3 sets of 15, 115)
Box-Drills, sit-stands with both legs, then each leg, seperately (12 reps each, 3 sets)

(CORE) Toe-Touches (12 reps, 3 sets)
Side-Planks (each side, 3 sets)
Supermans (12 reps, 3 sets)

well that's it, so far. The plyo workout feels pretty solid, but if you have any idea for my lifting-routine, let me know. I USED to lift 15 hours a week (freshman year) and since gave it up. My workout now, is just a light, all around workout, not too specific for any peticular muscle, so i just do basic stuff. The other workouts are pretty much, self-explanitory and nothing that i haven't been doing, this year. So there you have it

On a side note, i lifted yesterday, so i'm gonna do my plyo workout...in about 20 minutes haha. take care guys. 6P

[KirkB]

6P, this is just my personal opinion (as always), so please don't think you need to follow this advice ...

I recommend doing 2 gym days and only 1 weight day, rather than the other way around.

In fact, given your need to learn more rings and highbar stuff, you could totally eliminate the weights. I've given you some alternate drills to cleans. And there's many other gym drills that have a strength component, if you feel the need.

This is also on the general basis that weight lifting isn't your singlemost critical success factor for your senior year of high school. You've read the recent posts about this already, I think. So why 2 days of lifting? I saw your "cheater kip up". Your lats are already strong enough, I think.

In addition to the 2 days gym (minimum), I see no reason why you can't do additional highbar drills on your vaulting day (for warmup), and on the day before (for focussing on technique, thinking about how you're going to improve your technique on the pole the next day).

By doing some "technique" gym work the day before, you'll find that you'll be thinking about it overnight, and will be more prepped for your vaulting practice, where optimal technique is most important. This "day before" gym work should NOT be a full gym workout - just a focus on technique (including increasing your speed during your swing). It would just be in addition to your other Wed stuff.

If PP, VTV, or anyone else has any different advice to give you re your proposed schedule, I suggest that you follow their advice. The advice above is just how I would do it if I were in your shoes. And of course, you have a REAL LIVE coach, so his advice should come first! He knows you best!

Kirk