PoleVaultPower.com

Here is what I've come up with
Sunday - Off

Monday - At my school's track doing speed (10x100m or something to that effect). After running, plyometrics at the track. After track workout head to weight room and do vault strength drills.

Tuesday - Easy longer running and afterwards do pushups and situps.

Wednesday - Hills and lifting.

Thursday - Kind of a tempo speed run. For about 2 miles run hard for 30 seconds, 2 minutes jog, repeat, etc.

Friday - Sprints on soccer field at local park and afterwards a pullup/chinup workout.

Saturday - Some type of crosstrain

I will a also be going to a camp and possibly some open meets this summer. I don't have access to actually vault at my school so this is what I think would be most effective.

Where is your recovery days? The workouts look out, but you need to add some recovery days. This dosen't mean do nothing, but you need to add some lighter workouts, active recovery and regeneration, after a hard day or after two consecutive hard days.

These type of recovery would include a lot of strectching throughout many different planes, on own or with the help of a jump rope. Also, some light jogging w/o the speed increases or some yoga ball work.

The recovery, regeneration phases of your work week are just as or more important than what you are doing the rest of the week, especially in the summer. You have just come off a long season and the more you let your body regenerate in between the hard workouts the more benefits you will receive. If you would like more information about this kind of stuff visit the website of Core Performance or buy their books (inexpensive). This is by far the best book out there, in my opinion, of how to become a better ATHLETE. They work on making complete athletes, not just strong people.

Also, there should be some time of progression from week to week in your regime. Don't just do the same thing from week to week. Your body needs to be constantly having to work and think about the different stresses you put on it to get better. If you do the same things over and over your body will adapt quickly and you will be wasting your time, so just make some changes here and there. Get CREATIVE with your workouts and you will be glad you did.

Revised

Sunday - Off/Easy stretches and strides.

Monday - At the track doing speed work. After running, plyometrics at the track. After track workout head to weight room and do vault strength drills. Vary with the speed work and drills.

Tuesday - Easy running and afterwards do pushups and situps. Will progressively increase in pushups and situps. Run distance will also vary.

Wednesday - Off/Easy stretches and strides.

Thursday - Tempo speed run. For about 2 miles run hard for 30 seconds, 2 minutes jog, repeat, etc. Alternate is run hard for a minute jog for 3. Pullups and chinups afterwards.

Friday - Hills and lifting. Different types of hills and amount will vary along with type of lifiting.

Saturday - Off/Easy stretches and strides.

Each week increase the workout. There will also be substitue days with swimming, pole vault camp, some vault drills at the track, etc. Will also be keeping a log as to increase workout each week.

Hey that looks a bit better, will give you a little rest to let your body recover. But don't leave out your fun activities and cross training like you had on the first one. Enjoy your summer and add some of those fun but active activities/workouts.

It might be a good idea to pace down each week in length of workouts and increase in intensity of workouts, and then after 6 weeks or so take a 1 week reload where you do nothing but stretch. Thats the type of workout plan im on, at least, and when you come back from that 1 week unload period you are way stronger and faster than before.

Whats the purpose of this workout?
If the previous training cycles have been successful then why the 1000 meters of running? Getting back into the strength phase?

Rick Baggett
WSTC LLC