Tuesday, August 2, 2011
This year I will vault at least 15 jumps two days a week (Sunday/Thursday). For the first month I will complete at least 5 jumps each from 2, 4 and 6 steps. I will start on whatever pole is most comfortable for how I feel on that day. Maybe be a 13' 1" (4m), 14' 1" (4.30m) or a 14' 7" (4.45m); I don't care. Whatever won't get me hurt to get a lot of jumps on.
On that day I will also do short sprints and lift legs. The objective is to beat my legs up all in one day so they have a chance to recover for the next vault session. The next day will be active rest and upper lifting. The active rest includes a full warm up followed by speed endurance training (100, 150, 200, etc). I don't ever run anything for time but rather for my highest sustainable rhythm. I have found that timing my running and recording my lifting PRs caused me to force me into injuries. I HAD to get a PR every day so at some point you get hurt. On this day I will also do a big series of heavy pole drills. This puts me running, lifting, bars and having contact with the pole four days a week.
In the beginning I will not run more than 20-50% because I have no experience running without a sled. The warm up alone will be a challenge - 1/2 mile (2 laps) of striding the straights and jogging the curves, followed by 1/2 mile of striding the straights and walking the curves. THEN, seven sprint drills and 4 X 50m build ups.
I learned a long time ago that low level rhythmical work translates into high powered and fast running in a fairly short time period. Similar to lifting, if I go to high intensity for too long I lose my base and my overall fitness begins to slide. So I will work ramp ups and taper downs between the base and raw speed as I go. Both running programs at 14 weeks in length and I will repeat it three times with different variations. Here is the speed piece - http://www.bubbapv.com/Pages/speed.htm I don't do the rest between reps and very little between sets. At our age, and because it is far less than maximal effort, I just walk back and go again. This may be a little more taxing on the breathing but it teaches the body to recover and you feel faster quicker.
There will be more as I go but this is the overview. As always, thank you for being here!! Bubba
PS - we have meets all year long so I expect to get a 13'+ (3.97m) outdoors before the end of the year. Hopefully 4m+ (13' 1 1/2").