Provided by: Eddie Seese (PERSONAL RECORD SPORTS)  Revised: 5 Oct. 04

Phase Two - Strength/Power

POLE VAULTER'S INTERMEDIATE WEIGHT LIFTING PROGRAM

NOTE: This is a 6 week conditioning program for strength/power development. During this time the only other training activities should be medium volume medium intensity running or sprinting drills, some basic gymnastics, and basic plant, pole runs, plyometrics, or short and medium 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.  These workouts assume a competition on Wednesday and Saturday.  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.