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my coach says that he wants me to stay @ the 155 range but I am lifting all the time and getting more muscle and it seems that I cannot lose any more weight. Is it bad to gain more muscle and not lose any weight and move up on poles or should I try and lose weight even though it seems to not be working?

i dont think you should worry about gaining weight (due to muscle). as a more massive person, and you are maintaining you speed you'll be putting more energy into the pole and therefore getting more energy out of it. even if you move up poles this is good. be sure to continue working on your speed. energy in = energy out.... more energy out means higher bars! good luck this season

well if you are gaining weight. but its muscle weight, i dont think thats bad. only fat weight. muscle is good as long as its not so much that you cant move. lose wieght only if it is fat% weight.

and the heavier and stronger you are, the easier to get on bigger stiffer poles.

you, or your coach for that matter, shouldn't worry about how much you weigh as long as you are maintaining your speed and flexibility. Gaining weight is just a part of getting stronger(if you are doing it correctly). unless your biggest stick is a 155 or you have a huge jump to the next stick, then I wouldn't worry about it.

vaulting is not wrestling. you should not have to cut weight.

JMP8928 wrote:i dont think you should worry about gaining weight (due to muscle). as a more massive person, and you are maintaining you speed you'll be putting more energy into the pole and therefore getting more energy out of it. even if you move up poles this is good. be sure to continue working on your speed. energy in = energy out.... more energy out means higher bars! good luck this season

While it is true you will be putting more energy into the pole by wieghing more it will also require more energy to get you butt up in the air also. So I wouldn't be so sure it's a net gain of energy.

good point

You can and probably should consider adding other types of strengthening exercises to supplement the weights. I think the importance to improving your pole vaulting is to improve speed and flexibility while gaining strength. You can handle a weight gain as long as your speed and flexibility are maintained or improved.

For example, this week's Sports Illustrated has a great article on pro football linebacker Junior Seau's training regimen. He actually carries his personal trainer, a 140-pound woman, on his back while he does squats, short sprints, and running/walking up and down small hills. Seau also does exercises with a medicine ball and a stability ball to improve his core strength. I believe the exercises highlighted in the article would translate well to a pole vault training regimen, even without someone to carry on your back.

I know many have complained in other threads about back problems from vaulting. I believe the back problems are the result of a cumulation of vaults, especially those done with flaws in the vaulting technique, plus an emphasis on abdominal and hip flexor strengthening. Seau also does a lot of abdominal training, however, after the abdominal workout, his trainer has him do "counter exercises" that focus on the back, spine and hips -- the muscle groups opposite the abdominals.

One of these exercises, a full bridge, is highlighted in the article. You simply lay on your back, bend your knees with your feet on the floor, put the palms of your hands on the floor by each ear, and try to push your body up off the floor with your hands and legs. It's like a backward push up. I think this exercise would help those who are complaining about sore backs and help other vaulters avoid irritating their backs. It's also good for building the shoulders and upper back.

I hope this helps. As others have already commented, I believe the key to strength training is to improve speed and flexibility while increasing strength.

thanks for your advise, I will do my best this season. also good luck to you all this upcomming season.

Where raw, generic conditioning is concerned, the most important thing in the pole vault is to be able to move and maneuver your body weight--i.e. strength-to-weight ratio. Some weight will be gained with strength (just don't go out of your way to gain mass). You just have to make sure that, in addition to developing power in the weight room, you develope a solid strength-to-weight core. Static exercises that concentrate on this include, but are not exclusive to, pull-ups, chin-ups, dips, push-ups, hand-stand push-ups, single-leg squats, single-leg calf-raises, lunges, and pedestal exercises (pilates). Dynamic body-weight exercises include, but are not exclusive to, muscle-ups, kips, bubkas, windshield wipers, step-ups, and plyometrics. A solid body-weight exercise regimen, along with a sound lifting program and core strengthening, will ensure that your bases are covered in the area of strength. As for actual weight management, as long as you eat a healthy, balanced diet broken up into several small meals a day (as opposed to being clumped into a few large meals), stay hydrated before, during and after training, and have a well-designed running program, you will be all set.