anyone know a good weight lifting workout?(for pv)

[pvjackex]

can anyone gimme a good workout to follow during the summer.

[Ajint_Smith]

Almost any workout that you do will help you out. All muscles are needed in pole vault. Just make sure you try hard. I work out 3 days a week (mwf) and heres what mine is.

Bench (60%, 70%, 80%, 90%--8-6-4-2)
Flyes (3 sets: bench, machine, and stability ball)
DB shoulder press (or Arnolds) 3 x 8
Lat pull down 3 x 8
Straight legged dead lift 3 x 8
Row 3 x 8
Tricep Pulldown/Pressdown 3 x 8 (each)
Preacher curls 3 x 8
Plyos/Squat

[wayupthere]

whatever exercises u do use barbells this is what is best for strength. i mean dumbbells are great for shape and definition but for the vault we want strength. barbell pullovers are great because they work the muscles u use when ur swinging and pulling through. bench press, clean and jerks or standing barbell press are excercises u def want to include. bicep curls with barbell and tricep extensions with barbell. dips,chins(wide or close). use low rep sets like on bench press, 10 reps(this will be a warmup with light weight) then 6 reps, 5, 4,4(or 3). Low reps build a lot more strength. Higher reps are good fore definiton and shape. Same thing with lower body. Squats, Calf raises, leg curls. Dont forget the abs such as situps with a weight behind ur head or hanging leg raises(also known as Ls) Id suggest doin a 3 day workout Mon Wed Fri. Upper body one day next day lower body. Like one week mon-upper wed-lower fri-upper then the next week ittle be mon-lower wed-upper fri-lower. that cycle every two weeks give plenty of rest for each muscle groups.

[Ajint_Smith]

Olympic lifts like clean and jerk and snatch are good for vaulting. They teach coordination and power.

[swtvault]

Do anything that incorporates dynamic strength. Think: what would you rather be able to do? Deep squat 500lbs, taking 7 seconds to do it, or get 300lbs and move the weight in 1 second. Personally, I would rather move less weight fast, then move alot of weight real slow. One thing that power training can do, is teach your body to use more of the horsepower it posses. Of course, your body must be up to the task. When you try to put a ferrari motor in a Pinto, well, things can go a little haywire. The point is you must have the general strength needed before you really start adding the beef.