Pole Vault Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings

Workout Summary

Successful pole vault competitors display some of the greatest examples of strength, focus, and physical prowess. The Pole Vault Workout Plan is a strength training regimen designed to give you a sound program to complement your pole vault training and make you a force to be reckoned with. If you... more

Successful pole vault competitors display some of the greatest examples of strength, focus, and physical prowess. The Pole Vault Workout Plan is a strength training regimen designed to give you a sound program to complement your pole vault training and make you a force to be reckoned with. If you are searching for the means to attain or improve your potential, this is the pole vault training program for you.

Pole Vault Strength Training

The Weight Training, Core, and Complex Training workouts contained in this pole vaulting training plan are designed to give you the most comprehensive plan of attack to gain maximum strength. In order to achieve the desired gains, you need to push yourself and find the resistance that allows you to get the desired number of repetitions. Keep a record of your workouts and adjust where necessary.

You will be performing pole vault exercises that have various goals. Some sets will focus on very low reps and heavy weight, while others focus on more moderate weight and reps for strength and endurance. Bodyweight exercises should focus on maximum repetitions.

Pole Vault Workout Schedule

The three pole vaulting workouts should each be completed one time throughout the week. Allow at least a day in between workouts for recovery. During the off-season you can utilize these workouts on any days you desire, while using the alternate days for conditioning. As you begin to practice for competition, the days you utilize will rely heavily on how your body responds to the combination of weight training and actual pole vault practice.

Form and Discipline

The Pole Vault Workout is only as good as you make it. Do not sell yourself short by trying to cheat your way through. Use strict form on all exercises and commit wholeheartedly to the program for maximum results. Every exercise contained in the pole vault workouts will aid in specific functionality during competition and help you become the best you can be.

Rest and Feed Appropriately

Remember, you are training for competition. Give yourself your best chance of taking top honors by feeding your body like an athlete, not a couch potato. Also, sleep and give your body scheduled breaks from training. This will not only help you stay physically prepared, but also mentally focused and ready for the challenges that come your way.

The Pole Vault Workout Plan is a tool. It will not make you a great at pole vaulting, but will provide the necessary foundation of strength needed to be a top competitor in the sport. Get started with this pole vault training program today and you will literally be reaching new heights in no time!

Pole Vault Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings
Pole Vault Workout Plan

Pole Vault Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings

Workout Summary

Successful pole vault competitors display some of the greatest examples of strength, focus, and physical prowess. The Pole Vault Workout Plan is a strength training regimen designed to give you a sound program to complement your pole vault training and make you a force to be reckoned with. If you... more

Successful pole vault competitors display some of the greatest examples of strength, focus, and physical prowess. The Pole Vault Workout Plan is a strength training regimen designed to give you a sound program to complement your pole vault training and make you a force to be reckoned with. If you are searching for the means to attain or improve your potential, this is the pole vault training program for you.

Pole Vault Strength Training

The Weight Training, Core, and Complex Training workouts contained in this pole vaulting training plan are designed to give you the most comprehensive plan of attack to gain maximum strength. In order to achieve the desired gains, you need to push yourself and find the resistance that allows you to get the desired number of repetitions. Keep a record of your workouts and adjust where necessary.

You will be performing pole vault exercises that have various goals. Some sets will focus on very low reps and heavy weight, while others focus on more moderate weight and reps for strength and endurance. Bodyweight exercises should focus on maximum repetitions.

Pole Vault Workout Schedule

The three pole vaulting workouts should each be completed one time throughout the week. Allow at least a day in between workouts for recovery. During the off-season you can utilize these workouts on any days you desire, while using the alternate days for conditioning. As you begin to practice for competition, the days you utilize will rely heavily on how your body responds to the combination of weight training and actual pole vault practice.

Form and Discipline

The Pole Vault Workout is only as good as you make it. Do not sell yourself short by trying to cheat your way through. Use strict form on all exercises and commit wholeheartedly to the program for maximum results. Every exercise contained in the pole vault workouts will aid in specific functionality during competition and help you become the best you can be.

Rest and Feed Appropriately

Remember, you are training for competition. Give yourself your best chance of taking top honors by feeding your body like an athlete, not a couch potato. Also, sleep and give your body scheduled breaks from training. This will not only help you stay physically prepared, but also mentally focused and ready for the challenges that come your way.

The Pole Vault Workout Plan is a tool. It will not make you a great at pole vaulting, but will provide the necessary foundation of strength needed to be a top competitor in the sport. Get started with this pole vault training program today and you will literally be reaching new heights in no time!

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Medicine Ball
  • Barbell
  • Flat Bench
  • Stairs
  • Box
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 -- --:--:-- 8,6,6 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
2 sets, 75 reps, 01:00 rest
2 -- --:--:-- 75 -- 01:00
Default
Obliques / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be performing dynamic stretching to loosen up your muslces.

Chin-ups and decline crunch are for max repetitions, a good goal to aim for is 20 chin-ups and 75 crunches. Just do your best on these.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lower Back / Beginner
3 sets, 00:15:00
3 -- 00:15:00 -- -- --:--
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Expert
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Having a strong core is very important in pole vaulting and it also helps to prevent possible injuries. When doing this core workout make sure that you focus on doing each exercises with the proper form.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be going through a dynamic stretch and making sure that your muscles are loose.

For the squats, bench press, barbell lunge, and lat pulldowns you are going to pick a weight that you can only get 12 times (your 12 rep max). Every set you are going to challenge yourself with a weight that you can barely get 12 times. Use a spotter when doing these exercises.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 -- --:--:-- 8,6,6 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
2 sets, 75 reps, 01:00 rest
2 -- --:--:-- 75 -- 01:00
Default
Obliques / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be performing dynamic stretching to loosen up your muslces.

Chin-ups and decline crunch are for max repetitions, a good goal to aim for is 20 chin-ups and 75 crunches. Just do your best on these.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lower Back / Beginner
3 sets, 00:15:00
3 -- 00:15:00 -- -- --:--
Default
Glutes / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Beginner
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Expert
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Having a strong core is very important in pole vaulting and it also helps to prevent possible injuries. When doing this core workout make sure that you focus on doing each exercises with the proper form.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be going through a dynamic stretch and making sure that your muscles are loose.

For the squats, bench press, barbell lunge, and lat pulldowns you are going to pick a weight that you can only get 12 times (your 12 rep max). Every set you are going to challenge yourself with a weight that you can barely get 12 times. Use a spotter when doing these exercises.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 -- --:--:-- 8,6,6 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 75 reps, 01:00 rest
2 -- --:--:-- 75 -- 01:00
Default
Obliques / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be performing dynamic stretching to loosen up your muslces.

Chin-ups and decline crunch are for max repetitions, a good goal to aim for is 20 chin-ups and 75 crunches. Just do your best on these.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lower Back / Beginner
3 sets, 00:15:00
3 -- 00:15:00 -- -- --:--
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Expert
3 sets, 30 reps, 02:00 rest
3 -- --:--:-- 30 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Having a strong core is very important in pole vaulting and it also helps to prevent possible injuries. When doing this core workout make sure that you focus on doing each exercises with the proper form.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be going through a dynamic stretch and making sure that your muscles are loose.

For the squats, bench press, barbell lunge, and lat pulldowns you are going to pick a weight that you can only get 12 times (your 12 rep max). Every set you are going to challenge yourself with a weight that you can barely get 12 times. Use a spotter when doing these exercises.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8,6,6 reps, 01:00 rest
3 -- --:--:-- 8,6,6 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
2 sets, 75 reps, 01:00 rest
2 -- --:--:-- 75 -- 01:00
Default
Obliques / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be performing dynamic stretching to loosen up your muslces.

Chin-ups and decline crunch are for max repetitions, a good goal to aim for is 20 chin-ups and 75 crunches. Just do your best on these.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lower Back / Beginner
3 sets, 00:15:00
3 -- 00:15:00 -- -- --:--
Default
Glutes / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Beginner
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Expert
3 sets, 30 reps, 02:00 rest
3 -- --:--:-- 30 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Having a strong core is very important in pole vaulting and it also helps to prevent possible injuries. When doing this core workout make sure that you focus on doing each exercises with the proper form.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30, 01:00 rest
3 -- 00:00:30 30 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:30 rest
3 -- --:--:-- 15 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Before every workout you should be going through a dynamic stretch and making sure that your muscles are loose.

For the squats, bench press, barbell lunge, and lat pulldowns you are going to pick a weight that you can only get 12 times (your 12 rep max). Every set you are going to challenge yourself with a weight that you can barely get 12 times. Use a spotter when doing these exercises.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Hamstrings secondary Hip flexors secondary Groin secondary Forearms secondary Middle back secondary Traps secondary Outer thighs secondary Quads primary Obliques primary Glutes primary Chest primary Lats primary Abs primary Lower back primary Biceps primary Shoulders primary Triceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Medicine Ball
  • Barbell
  • Flat Bench
  • Stairs
  • Box
Show All

No Reviews yet.

Pole Vault Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Medicine Ball
  • Barbell
  • Flat Bench
  • Stairs
  • Box
Show All