lifts, sprints, high bar(gymnastics) drills ect

[LHSVaulterJJR]

over the past 10 weeks ive been in the gym lifting and concentrating on building dense muscle mass.... power to weight ratio. Now i want to know specific lifts for the vault such as cleans, power cleans, dead lift ect. because now ive got the size down and i want to make the muscle sport specific.

also im going to continue lifting legs but i would LOVE sprint drills... with or without poles... please specify (with or without pole) or give descriptions on the sprint workouts.

lastly. ive been doing highbar work
capable of kips, drop kips, back hip circle, not quite free hip circle to handstand, and obviously bubkas and whips.... if anyone has a list of high bar drills to add to my workout that would be awsome!

ive jumped 14ft as a 15 year old sophomore and im looking for that college scholarship. this is all pre season training for junior year. i just started an aau pole vault club and well be able to vault 2 or 3 days a week from now until the season starts. any help would be GREATLY apreciated!

[powerplant42]

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