Speed Program for a Track Athlete, specifically a pole vault.

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Pole Drills

1.      Pole Taps

2.      Single Arm Taps w/knee push

3.      Pull Throughs

4.      Wall Pushes (2 x 10)

Circuit Program

Follow strength training program, but perform in a circuit.  Go all the way through the workout and take a 2 minute break.  Then, following the two minute break, go through the workout again.
Strength, Power and Speed Strength Training Program

Works outs for pole vault

Week One

Day

Training Program

Guidelines

Sets/Reps

Daily

 

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

 

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

 

Monday

Sprint-assisted training

 

Pole Drills/Carries

 

Strength, power and speed strength training

Tube running (50%) w/perfect running form.

Pole runs/drills listed below.

 

Follow program below.

3x15 yards

1 min rest

3 x 50m –runs

2 x 15 yards-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 25 minutes.

Follow plyo workout below.

 150m acceleration sprints.

 

 

6 reps, walk back recovery

Wednesday

Pole Drills/Carries

 

Strength, Power and speed strength training

Pole runs/Drills listed below.

 

Follow program below.

3 x 50m –runs

2 x 15 yards-drills

Thursday

Aerobic Work

Sport Loading

 

Acceleration Sprints

Run for 25 minutes.

Power starts at 75% speed for hill sprinting. 15 yards

150m sprints

 

2 sets x 4 reps

Walk back recov.

4 reps, walk back recovery

Friday

Sprint-assisted training

 

Pole Drills

Strength, power, and speed strength training

Downhill sprinting (75%) with perfect sprinting form.

Listed Below.

Follow program below.

5x20 yards

2 min rest

2 x 15 yards

 

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

 

 

Follow program below.

Week Two

Day

Training Program

Guidelines

Sets/Reps

Daily

 

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

 

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

 

Monday

Sprint-assisted training

 

Pole Drills/Carries

 

Strength, power and speed strength training

Tube running (75%)

    - Forwards then backwards

Pole runs/drills listed below.

 

Follow program below.

5x25 yards

2 min rest

3 x 50m –runs

2 x 15 yards-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 30 minutes.

Follow plyo workout below.

 150m acceleration sprints.

 

 

6 reps, walk back recovery

Wednesday

Pole Drills/Carries

 

 

Strength, Power and speed strength training

Pole runs/Drills listed below.

 

Sliding Box Drills

Follow program below.

3 x 50m –runs

2 x 15 yards-drills

3 x full run

Thursday

Aerobic Work

Sport Loading

 

Acceleration Sprints

Run for 30 minutes.

Power starts (max speed) on hill or stadium stairs. 20 yards

150m acceleration sprints

 

2 x 3-5 reps

Walk back recov.

5 reps, walk back recovery

Friday

Sprint-assisted training

 

Pole Drills

Strength, power, and speed strength training

Downhill sprinting (75%)

    - Forwards then backwards

Listed Below.

Follow program below.

5x25 yards

2 min rest

2 x 15 yards

 

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

 

 

Follow program below.

Week Three

Day

Training Program

Guidelines

Sets/Reps

Daily

 

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

 

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

 

Monday

Sprint-assisted training

 

Pole Drills/Carries

 

Strength, power and speed strength training

75% speed toward pull

Max speed sprints toward pull

Pole runs/drills listed below.

 

Follow program below.

3x15 yards (2 min)

5x15 yards (2 min)

5 x 50m –runs

1 x 15 yards-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 30 minutes.

Follow plyo workout below.

 250m acceleration sprints.

 

 

4 reps, walk back recovery

Wednesday

Pole Drills/Carries

 

 

Strength, Power and speed strength training

Pole runs/Drills listed below.

 

Sliding Box Drills

Follow program below.

5 x 50m –runs

2 x 15 yards-drills

3 x full run

 

Thursday

Aerobic Work

Sport Loading

 

Acceleration Sprints

 

Run for 30 minutes.

Parachutes (max speed)

 

250m acceleration sprints

 

3 x 25 yards

Full Recovery

4 reps, walk back recovery

Friday

Sprint-assisted training

 

Pole Drills

Strength, power, and speed strength training

75% runs

Max speed runs

Listed Below.

Follow program below.

5x20 yd (2 min)

6x20 yd (2.5 min)

2 x 15 yards

 

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

 

 

Follow program below.

Week Four

Day

Training Program

Guidelines

Sets/Reps

Daily

 

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

 

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

 

Monday

Sprint-assisted training

 

Pole Drills/Carries

 

Strength, power and speed strength training

75% sprint

Max speed sprint

Pole runs/drills listed below.

 

Follow program below.

3x25 yd (2 min)

6x25 yd (3 min)

3 x 50m –runs

2 x 15 yd-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 30 minutes.

Follow plyo workout below.

 350m acceleration sprints.

 

 

3 reps, walk back recovery

Wednesday

Pole Drills/Carries

 

 

Strength, Power and speed strength training

Pole runs/Drills listed below.

 

Sliding Box Drills

Follow program below.

3 x 50m –runs

2 x 15 yards-drills

5 x full run

Thursday

Aerobic Work

Sport Loading (full recovery)

 

Acceleration Sprints

 

Run for 25 minutes.

Power Starts @90%/power sprints

Add weight to sled

350m sprints

 

7 x 40 yd

3 x 40 yd

4 reps, walk back recovery

Friday

Sprint-assisted training

 

Pole Drills

Strength, power, and speed strength training

75% sprints

Max speed sprints

Listed Below.

Follow program below.

3 x 30 yd (2 min)

6 x 30 yd (3 min)

2 x 15 yards

 

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

 

 

Follow program below.

Exercise

RM

Monday

Wednesday

Friday

Warm-up:                        - 5 min Jog / 1 min backpedal                        -Box jumps w/stab         -Dynamic (high knees, butt kicks, lateral shuffles, quick feet)

 

Before

Every

Workout!

Power Cleans

 

H

M

L

Legs and back                 -Squat                               -Romanian Dead Lifts       -Leg Press

 

                          L

M

M

                          M

H

H

                         H

L

L

Upper Body and Arms

-Fly’s

-Lat Pull Down

-Prone Rows

-Dips

 

 

H

L

M

Bodyweight

 

M

M

H

Bodyweight

 

L

H

L

Bodyweight

Core

-3-way Planks

-Crunches on ball w/weight

-Bridge w/march and knee extension

 

 

2 x 25 seconds

3 x 25 seconds

 

2 x 20

 

2 x 25 seconds

3 x 25 seconds

 

2 x 20

 

2 x 25 seconds

3 x 25 seconds

 

2 x 20

Neck (4-way)

 

3 x 8

3 x 8

3 x 8

Cool-down:

-Jog – 8 minutes (Treadmill or track) or bike

-Static Stretch (Quads, HS, Hips, Glutes, Calves, Arms, Pecs, Lats, Back)

 

After

Every

Workout!

 Light (L): 60% RM, 1 x 5 to 8; 65% RM, 1 x 5 to 8; 70% RM, 1 x 5 to 8

Medium (M): 50% RM, 1 x 5 to 8; 70% RM 1 x 5 to 8; 80% RM 1 x 5

Heavy (H): 60% RM, 1 x 5 to 8; 75% RM 1 x 5; 85% RM 1 x 5

Plyometric/Jumping Workout

Type

Exercises

Sets and reps

Rest

Workout 1

Low Intensity

Squat Jumps

Double Leg Ankle Bounce

Line Hops (lateral/linear)

Reverse Lunges

2 x 8 to 10

2 x 8 to 10

2 x 8 to 10

2 x 8 to 10

2 minutes

Workout 2

Low to Med Intensity

Cone Hops (lateral/linear) Kickers

Drop and Catch Push-Up

Pike Jump

2 x8 to 10

2 x 8 to 10

2 x 8 to 10

2 x 8 to 10

2 minutes

Workout 3

Low to Med Intensity

DL Tuck jump

Med Ball Twists w/partner

Med Ball Down/Over w/partner

Drop and Catch Push-Up

2 x 10

2 x 12

2 x 12

2 x 10

2 minutes

Workout 4

Medium Intensity

SL Cone Hops (lat/lin)

Bounding

Standing Long Jump

High Skips

2 x 8 to 10

2 x 40 yards

2 x 8 to 10

2 x 20 yards

1 min 30 sec to 2 minutes

Workout 5

Medium Intensity

Drop and Catch Push-up

Med Ball Overhead Throw

Med Ball Underhand Throw

Bounding

2 x 12

3 x 8 to 10

3 x 8 to 10

2 x 40 yards

1 min 30 sec to 2 minutes

Workout 6

Med to High Intensity

Med Ball Overhead Throw

Burpies

Depth Jump

Sprint Action Arms w/weights

3x10

2 x 10

2 x 10

2 x 45 sec

1 min 30 sec

Workout 7

Med to High Intensity

Bounding

Back Roll-ups

DL Power Jumps

Multiple Box Jumps

3 x 50 yards

2 x 10

2 x 12

2 x 12

1 min 30 sec

Workout 8

High Intensity

DL Power Jumps

Back Roll-ups w/weight vest

Sprint Arm Action w/weight

Burpies

Side jump and Sprint

2 x 12

2 x 12

2 x 1 min

3 x 8

5 x 3

1 min 30 sec


 
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