Making a Weight Training Schedule

[sduvinage]

Is anyone here bored?
Why not send me a weight training schedule
I have weight training twice a day(morning for a school class, night for pre-season track) 4 times a week.
Reps and sets would be appreciated.
I am a 5'7" 124lb male..... just in case that's relevant.
Assume I have every machine/ weight work possible.
You could also send me your weight schedule if this is too much work .
Thanks

[KirkB]

You're definitely weight training TOO MUCH! If you're weight training in a class, that's already more than enough!

What's your age/grade?

My advice is to get on a gymnastics training program instead ... if you aspire to become a good pole vaulter.

If you're bored ... or just uninformed ... search on PVP for all of the threads where this topic (weights rings highbar rope) is discussed. When you search, you have to search for "weight" and "weights" to find all the posts about weight lifting for pole vaulters.

Kirk

[rainbowgirl28]

It sounds like you need to make sure you're drinking lots of protein shakes.

[sduvinage]

yes ino it looks like im weight lifting way too much but I try to spread it out and take plenty of rest.
Im 15 so i guess i shouldnt be lifting as much. I have highbar workouts somedays instead of weight training. That is all the gymnastic equipment I have available.
How often should I lift?

[kcvault]

You are to young to put very much emphasize on lifting. If you have a lifting class that is four days a week try to break it down into two arms days and two legs days. On the arms day's focus on lifts such as pull up's, push up's (reguler, diamond to the head, diamond to the chest,) Also you can add or decrease intensity by doing them incline or decline. Also do Bubka's, muscle ups, as well as drop kips if you have someone who can teach you how to do them. On your legs days focus on lifts such as body weight calf raises, squat jumps, alternating bounds, frog leaps, and body weight step ups being explosive, as well as lunges. If you are not able to do a full squat with 1 and a half times your body weight avoid depth jumps, single leg bounds, tuck jumps, and pike jumps. With out knowing your strength I could not give you an example of sets and reps.

There are some more pole vault specific lifts you can do such as incline and military press. For you arms.
And snatches, clings, and push press for your legs. Do not do these unless you have an experienced coach teach you the technique. If done wrong they will do more harm then good.

Still for the most part try to build your strength with the body weight exercises. Always remember as a pole vaulter you are basically a gymnast who is to tall, therefor you need to train like one.

---Kasey

[sduvinage]

dead lift max is 250
bench is 185
i can do about 25 pull ups...
just a relative strength idea.
Kasey- it seems like you are saying I shouldn't do much with weights?
Should I stick to body weight as much as I can or is everything still ok.
PS. I'm still growing haha

[KirkB]

Remember that when you're doing gymnastics, you're still lifting weights in a sense ... you're lifting your own body weight. This is good. But the differences are that you're not lifting extremely heavy weights - above your body weight ... and more importantly, you're lifting your body weight thru a similar range of motion that you must do on the pole.

In other words, the drills on the highbar, rings, and rope not only improve your strength, but they also improve your coordination ... in exactly the motions that you need to learn in order to PV effectively. So you're basically killing 2 birds with one stone with gymnastics, whereas in the weight room, you're guaranteed to get STRONGER, but this improved strength is no guarantee that you'll be able to USE your additional strength EFFECTIVELY on the pole.

Kirk

[vault3rb0y]

Im no expert, but if you have enough time, why not do a 6 week cycle of weight training and a 6 week cycle of gymnastics training? Then you will have a good idea of how much better each cycle made you. Ideally you will be doing a balance of both strength programs throughout the season, but since its early, neurologically you might benefit from doing one and then the other, before combining the two. Just a thought

[KirkB]

Yes 3P0, it's good to expirement with various combinations of training, and go with what seems to work the best, but he's not asking what's best for him ... much. He's only asked about weight training ... he never even asked for any alternatives to weight training! This lack of balanced training is so clearly apparent that we interjected.

Your suggestion puts the onus on him to figure out what type of training is best. Isn't the evidence for HS vaulters already clear enough ... that gymnastics is BETTER than weight lifting?

He does not appear undecided. Rather ... even tho he never asked for it ... he appears to need very BASIC guidance on how he should train for PV ... a program that's better than his obviously excessive weight training program.

So why put him thru 12 weeks of training ... just for him to discover that himself?

If he balks at trying to find a balance between gymnastics and weights, then I think your suggestion might have more merit. Still, I think he should study the mountain of experiences that we presently already have on PVP.

Kirk

[sduvinage]

Yes 3P0, it's good to expirement with various combinations of training, and go with what seems to work the best, but he's not asking what's best for him ... much. He's only asked about weight training ... he never even asked for any alternatives to weight training! This lack of balanced training is so clearly apparent that we interjected.

Kirk

No where did I imply that I wasn't doing gymnastic training as well.

You are correct that I did not ask for any alternatives to weight training as for I am well aware of all the possibilities out there and Making a Weight Training Schedule is the title of my topic.
Just because I do not include this information DOES NOT mean I am misinformed about methods of training.

All I was asking for was the most effective way and effective exercises I can do with a large amount of AVAILABLE weight training time.
This also does not mean I will do 3 hours of weight training in my day, but this is the available time for someone to give me a plan based on the time I gave and have available to use.
I am well aware of the benefits of gymnastics and I strive to make this one of the most crucial parts of my training, yet on top of this.... i have the opportunity to weight train!
I was not asking for criticism of my training methods but rather a fairly simple weight training schedule based on the experience of the coaches and vaulters on PVP.
I understand your concern as for this was not clearly stated before.

[KirkB]

Peace, son.

Realize that I was addressing my remarks to 3P0 in the best way to advise you on this thread. We all want to help you as best as we can. I was not addressing any disparaging remarks directly to yourself. You are allowed to ask any question about weight lifting in any way that you want, and we "advisors" are allowed to advise you however we see fit. Hopefully, our advice will address not only your questions, but also your NEEDS as a young vaulter. 3P0 and I are actually on very friendly terms, and we're both trying to help you.

I'm pleased that you're striving to balance between weight lifting and gymnastics. Frankly, I think you're a little imbalanced if your weight training is twice a day, 4 days per week. That's the DIRECT message that I was trying to convey to you in my earlier posts, and I hope you can see that as sound advice.

Even if you have the TIME for both weights and gymnastics, twice a day 4 days a week of weights leaves an imbalance of ENERGY that prevents you from putting sufficient energy towards gymnastics ... and maybe other training as well.

Kirk

[rainbowgirl28]

Even if you have the TIME for both weights and gymnastics, twice a day 4 days a week of weights leaves an imbalance of ENERGY that prevents you from putting sufficient energy towards gymnastics ... and maybe other training as well.

Kirk

Yeah, I would be more worried that you're not spending any time on the track running/sprinting. If one of your weight training sessions is a class for school, and one is track pre-season conditioning, talk to your track coaches and see if you can do running workouts instead. Or maybe your school weight coach would let you, usually they're just happy if kids are keeping busy/active and not just gossiping all class.