Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised:  5 Oct. 04

PHASE I - GENERAL STRENGTH

POLE VAULTER'S BASIC WEIGHT LIFTING PROGRAM

NOTE: This is a 6 week base conditioning program for over all body development. During this time the only other training activities should be high volume low intensity running or sprinting drills, some basic gymnastics, and basic plant, pole runs, or short run pole vaulting technique drills.  I have actually done these work outs as shown.  I would not suggest this for all vaulters.  I start the vaulters I coach with 4 lifts a day, 5 days a week and add 1 lift each day each week as the athlete can tolerate.  I select lifts based on what else we are doing that day.  Lifts marked with a " * " are done every week.  I don't have my vaulters lift with their legs the day before they vault.  Also, we do two lifts at a time working different muscle groups.   This allows sufficient rest between lifts.  If you eat a piece of fruit 30 minutes before you start your workout you will increase your testosterone levels in your blood during the work out without having an insulin reaction.  Additionally, to help build tissue and recover faster, if you eat a piece of fruit 45 minutes before you go to bed you will cause you system to inject increased levels of testosterone and HGH (human growth hormone) every 90 minutes before REM sleep.

Every Day: Stretch Calves, jog two laps, walking drills (Ankle Flexors, Knee Ups, Knee Across, High Knees, Frankenstein, Karaoke),  x 2,  3 x 50 m accelerators up to 50 % speed on the last one.

Every Day: Record your resting heart rate before you get out of bed.  Your heart rate should drop as your level of fitness increases and should stabilize as the season progresses.  If you have a sudden increase in your heart rate there is a problem that will effect your performance.  Possible problems:  Dehydration, Insufficient Rest, Stress, Diet, Electrolytes, ...

Record everything you eat, drink, your heart rate, and your workouts in you training log.

Drink at least 8 to 12 glasses of water a day.  Stay away from sports drinks that contain simple carbohydrates.  Simple carbohydrates cause an insulin reaction.

Wobble Board:  Circle right, Circle left, Back to Front and Side to Side 1 x 15 each day in weight room.

Every Night: 100 pushups, 100 sit-ups, 50 clams, and study.  Maintain at least a 3.5 GPA!
Monday   Tuesday   Wednesday  
* Weighted Incline Sit ups 3 x 15 * Weighted Twisting 3 x 15 * Weighted Chair Sit Ups 3 x 15
Wide Grip Bench 4 x 10 Close Grip Bench 4 x 10 Wide Grip Incline Bench 4 x 10
* Squat 5 x 10 *  Seated 2 Leg Press 4 X 10 * 2 Leg Extension 3 x 10
* Vertical 1 Leg Press 4 x 10 *  1 Leg Curl 3 x 10 * 2 Leg Curl 3 x 10
Cable Pull Downs Behind Neck 4 x 10 Cable Tri-cep Push down 4 x 10 Cable Front Pull Down 4 x 10
* Dbl Pullover 4 x 10 Dbl Shoulder Shrug 4 x 10 Dbl Bench Press 4 x 10
Dbl Side Bends 3 x 15 Dbl French Press 4 x 10 Dbl Tri-cep Curl 3 x 10
E Z Upright Row 4 x 10 E Z Curl 3 x 10 E Z Bent Over Row 3 x 10
* Alternate Military Press 4 x 10

 

Thursday   Friday  
Weighted Torso Rotations 3 x 15 Weighted Flat Sit ups 3 x 15
Bench Press 4 x 10 Incline Bench 4 X 10
* Vertical 2 leg Press 4 X 10 *  Seated Leg Press (1 leg) 4 x 10
* Heel Raises 4 x 10    
Seated Cable Row 4 x 10 Cable Underhand Pull down 4 x 10
Dbl Front Raise 4 x 10 Dbl Reverse Curl 4 x 10
Dbl Lateral Raise 4 x 10 Dbl Bell Curl 4 x 10
Dbl Flat Bench Flies 4 x 10 Dbl Bell Shrug 4 x 10
E Z Reverse Curl 3 x 10 Weighted Dips 4 x 10