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

[joebro391]

Hey guys, KirkB gave me the idea to start a thread, dedicated to my training and progression, over the course of my senior year, while i try to improve my technique and catch the eyes of some colleges. In this log, i will detail my training regime, and the differences from day to day. I'll probably update this, at least every-other day.

I guess i should first identify myself and my personal specifications, if i'm going to be come type of year-long study haha.
My name's Joe Oliveri, I'm from Nutley, New Jersey and vault on my High School track team. I stand 5'7 and weigh 130lbs.
I vaulted sophomore year, but didn't really take it serious until the start of my junior indoor season. So i guess i've only really been vaulting for 10 months or so. Going into the past summer, my PR was 12' and then was raised to 13'1 soon after summer began. Then in Mid-July, I raised it to 13'6 and then 14', sometime in september. When I reached that 14' benchmark, i decided to spend a few months on short run and approaches, trying to obtain proper technique, depicting that of the bubka/petrov model.

I suppose as my first post, i'll detail my average training routine.

MONDAY: gymnastics workout
TUESDAY: track day
WEDNESDAY: day off
THURSDAY: track day
FRIDAY: day off
SATURDAY: gymnastics workout
SUNDAY: vaulting

******specifically*******
GYMNASTICS WORKOUT- Bubka's on highbar and rings. Whip-Swings on the Highbar. and other various drills which i will show in my weekly "gym drills" vid which i post on saturdays.

TRACK DAY- i usually spend between 2 and 3 hours, at my local track, doing running exercises (20/20's and various drills), pole runs for timing, and sand-pit drills with a stiff pole

VAULTING- varries (i also post a weekly vaulting video, every sunday night)

So that's basically it. If anyone has any other specifc questions, whether it be about very small things, or diet or if i'm single, just ask hahaha. -6P

PS: I'm gonna date and number each post. I'm not going to title EVERY post, just the 'new' ones, that initially discuss a day of training, not the spin-off-posts

[powerplant42]

What an excellent idea this is!

and sand-pit drills with a stiff pole

How do you like them? Aren't they amazing!?

I seriously love this idea...

And 6P, are you going to SRU's camp this Summer? That too is an excellent idea!

[KirkB]

Hey 6P, I want to help you with identifying your goals for the year, then meeting them by mental and physical training!

Not much time left to post tonight, but I'm going to take a look at your scholarship proposition, and see if I can help you get there. More on that over the weekend.

It's too late to help you much on your Hallowe'en Trick-or-Vault.

Just do what you can, and have fun! Good luck!

But after that, you need to do some serious goal-setting.

The sky's the limit!!!

Kirk

[joebro391]

Hey 6P, I want to help you with identifying your goals for the year, then meeting them by mental and physical training!

...But after that, you need to do some serious goal-setting.

The sky's the limit!!!

Kirk

AH, good point kirk. I suppose that tomorrow i will discuss my gymnastics workout and then i'll start discussing goals!! but i'm going to bed, i gotta coach tomorrow. -6P

[Thats.What.She.Said]

ok this has been bugging me for a little while, and im sure i just missed something, but where did the whole 6 pack nickname come from?

[powerplant42]

I just called him 'joe 6 pack' in one post... Have you been following the election? Plus, a six pack is a definite must for an elite vaulter!

Plumber - Have you been doing kips and free hip casts? What do you think it has helped you with?

[joebro391]

Hey guys, second post of my 'Blog'. Today, i was at the gym, working on the High-Bar, Rings and Rope. I feel that this workout helps me to learn how to 'act' on the pole, in a real vault. There's no doubt in my mind that it is true, that the Pole becomes a High-Bar, during a full vault.

LINK TO THREAD: viewtopic.php?f=39&t=16254

LINK TO VIDEO: http://www.youtube.com/watch?v=dnFmME9Nl6Q

I want to start training kip-free casts but and a little nervous about training them without a foam-pit, the first time out. Does anything feel they're worth it?? i'm open, so feel free to shout out, about your opinion on other high-bar workouts. I was also gonna get some footage of me, doing some muscle-up's on the rings, but was too tired, after coaching, all morning but i'll get footage of it next time

[powerplant42]

HOW did you change the thread title!? (And the date is wrong... another typo! )

Maybe you could just use one thread for each day or whatever? That would probably be better, but I don't know...

I am definitely interested in what you think of these high bar skills. Try just dragging a section of your pit over, maybe just the top pad?

[joebro391]

HOW did you change the thread title!? (And the date is wrong... another typo! )

you can take your typos, and shuve it!! hahaha, just kidding, just kidding

Maybe you could just use one thread for each day or whatever? That would probably be better, but I don't know...

nah, i'm gonna stick to JUST this thread, or else, starting it would be pointless. I'm gonna keep it all bunched together and just # each post

I am definitely interested in what you think of these high bar skills. Try just dragging a section of your pit over, maybe just the top pad?

eh...i'll figure something out, but probably at the gym. it's getting too cold to do high-bar stuff, outside, near me anyway. flesh would rip off!!! haha

[gymnastsrock]

I just called him 'joe 6 pack' in one post... Have you been following the election? Plus, a six pack is a definite must for an elite vaulter!

Plumber - Have you been doing kips and free hip casts? What do you think it has helped you with?

Do those help vaults? I'm such a novice. lol

[powerplant42]

nah, i'm gonna stick to JUST this thread, or else, starting it would be pointless. I'm gonna keep it all bunched together and just # each post

Yeah yeah, that's what I meant (I guess it didn't really read like that at all though, did it).

Do those help vaults? I'm such a novice. lol

I'd say that just about any real excercise on a high bar will help a vaulter out.

[joebro391]

I'd say that just about any real excercise on a high bar will help a vaulter out.

YUP!! ...except for this one: http://www.youtube.com/watch?v=m6uxTaPfXJI HAHAHAHA. I don't think that one's gonna help anyone