PoleVaultPower.com

Im trying to push my training + vaulting limits to get in shape and jump high for my college team, but sometimes I feel like Im doing too much.
I usually end up vaulting and training for 3-4 hrs Tu Th Su running on Friday and sometimes doing some type of workout on Monday or Wednesday. Which makes for 2-3 days of rest, this has been fine in the short term, but is pushing me over time.

How many days per week in your training cycle do you rest?

i have football Monday, Tuesday, Wednesday, Thursday, along with weight lifting. and then Friday i do a ton of pole drills, i also do pole drills on my football days just not as much.

Our high school definitely isn't a track high school. We don't even own a pit cover. We need to drag our pit out every practice and navigate it through chairs and standards and a fence... then put it back in an hour or so. (Which is WORSE!) So we only pull it out twice a week usually, but there's a weekly clinic close by so that's available. On the other days, I do nothing. I just kind of go hang out with the hurdlers. So you could say I get 5 days rest. (I don't go to the clinic.)

It depends at what point in your training cycle you are. Like right now in the off season, i lift twice a week and vault twice a week, leaving 3 days rest. Once the season gets rolling we lift 3 times a week, run 2 times, and vault 3. We get sunday as a recovery day, but generally during the week we vault once before we run and once before we lift.

day 1
chest/triceps

day 2
back biceps

day 3
legs/abs

day 4
shoulders/traps

day5
rest

start over with varying order of muscle groups

i also do sprint workouts every other day.

apsully wrote:day 1
chest/triceps

day 2
back biceps

day 3
legs/abs

day 4
shoulders/traps

day5
rest

start over with varying order of muscle groups

i also do sprint workouts every other day.

i would consider that more of a body builder type workout. the goal of your training should be to make you a better vaulter. theres really no need for more than 3 days a week preseason, and only 1-2 days lifting in season. 1 olympic lift each of the three days preseason (snatch, clean, jerk). Followed by plyometric work (step ups, box jump type excercises), again being explosive, and then 2-3 auxilary lifts (shouler raises, tricep extensions, rows, etc etc)

as for rest for a 7 day training cycle i like to incorporate 2 days of rest. although one of those there is still some light gymnastics work

It is a bodybuilding split. However, I don't approach every muscle group as a body builder, I approach them, and work them, as a pole vaulter. I work harder on the muscles that I know I need for the vault.

Also, my split and running workout would be a helluva lot more leg lift/sprint heavy IF I wasnt still recovering from my previous injury (6 months non weight bearing on plant foot plus a steel screw in my bone).