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.
| Exercise | |
|---|---|
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3 sets, 8,6,6 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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3 sets, 30 reps00:00:30, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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2 sets, 20 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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2 sets, 75 reps, 01:00 rest
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3 sets, 30 reps, 01:00 rest
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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
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.
| Exercise | |
|---|---|
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3 sets, 00:01:00
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3 sets, 00:00:45
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3 sets, 10 reps
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3 sets, 00:15:00
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3 sets, 10 reps
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3 sets, 25 reps
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3 sets, 20 reps
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3 sets, 20 reps, 02:00 rest
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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
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.
| Exercise | |
|---|---|
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3 sets, 12 reps, 01:00 rest
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3 sets, 10 reps, 01:30 rest
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3 sets, 12 reps, 01:00 rest
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3 sets, 10 reps, 01:30 rest
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3 sets, 12 reps, 01:00 rest
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3 sets, 30 reps00:00:30, 01:00 rest
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3 sets, 12 reps, 01:00 rest
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3 sets, 10 reps, 01:30 rest
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3 sets, 20 reps, 01:00 rest
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3 sets, 10 reps, 01:30 rest
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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
