Avalanche Coming!!

I often tell athletes that an avalanche began as a snowflake.  Consistent effort and momentum allows that to grow into a snowball, and then at some point an unstoppable for of nature.  If you're not trying to bring this type of physical and technical wrath you will never reach your goal as a pole vaulter,  As Scott Henning used to say, "You've gotta be a big bad ass ninja!".  That's what I'm after - BEAST MODE!

There are power vaulters and finesse vaulters.  I am a power vaulter.  This year I found out that power vaulters can't perform in finesse bodies.  SO, 6:30 AM in my garage before the sun comes up, I'm lifting my ass off so I can be to our high school PV kids 8:30 AM practice on time.  Momentum chip gained.

I've mentioned that I don't listen to music when I train for a message, but rather for a beat that won't let me stop.  Today I thank an ultimate rock survivor, Dave Mustaine of Megadeth.  He had 11 rehabs and found God before learning he could truly rock.  Thanks for kicking my butt today when I wanted to quit MANY times!  Bubba

Megadeth - "In My Darkest Hour" - http://www.youtube.com/watch?v=LWk-EoRv5mQ

Paying Dues - AGAIN!?

As mentioned, last year was the most challenging as my business expansion had me traveling nearly every week from January through early summer.  I kept my training intensity high with the goal that if I could maintain my physical strength, work on my speed and technique, I could still improve.  Really I had no choice and it worked for the most part.  The problem was the missing six months of leg lifting while protecting a ding at my hamstring / glute attachment, on top of strict dieting, which both together dropped me 10 lbs. (4.5kg) and some strength and deep muscle conditioning.  So today was hard but GREAT!!  I'm "engaged" in the process again.

I need to get back up about 6-8 lbs. but it has to be done the right way.  I understand my body and I'm typically in the weight range anyway, but paying my dues in the weight room is not exactly that fun.  Its not that it's so hard it's that I hate feeling like a wimp.  But in reality that's the humility I need.  Thanks so much for your support!  Bubba

Paying again in the words of Metallica - "Sad But True" - http://www.youtube.com/watch?v=A8MO7fkZc5o  Thanks for grinding me through the grunt part today boys!

Day ONE!!

Hit the track just before sunup for my running.  Being my first day of the 2014 season I didn't want anything to make me start running late and rushing.  We have a football game at our stadium tonight so I couldn't get to the sleds as the entrance to that shed was blocked off.  Nonetheless is was good running - 3X30; 2X40+1X40; 40,30,20.

The gym was a bit of a nice surprise lifting legs.  Though I didn't push the weights I have not lost all of the strength I though I might have with no leg lifting for six months.  All in all it was a good first day.

I may be unrealistic but my goal is to be back on my 14'7"/4.45m poles by Reno.  I know from experience it takes me about two months to change levels on strength and power and I'm starting at a pretty good place already.  IF I jump in San Diego on 12/7 it will probably be on my 13'7"/4.15m series.  By Belton, Texas (north of Austin) I should be on my 14'1"/4.30m and then on to my 14'7" three weeks later at Reno.  Fortunately my poles overlap so I can be on a big 13'7" that is weaker than my first 14'1" and otherwise. 

You have to start somewhere and for me that was today.  Onward and upward.  Thanks for being here!  Bubba

Van Halen - "Bottoms UP" - http://www.youtube.com/watch?v=Z8fYlqqg-pQ

Back Home!!

Just got back from a few days in Denver on business and enjoying the last day of my season break.  After 12 days off tomorrow the big grind starts and I can't wait.  Of course I'm afraid of the crippling soreness of leg lifting but I need that more than anything. 

Did some bars at the gym by the hotel in Denver yesterday just to make sure my little ab ding earlier this year was not a hernia.  It's not, thankfully.  SO, I quit lifting legs in January and dropped bars in mid March; I desperately need to get back to reality on these things and tomorrow is the day.  Of course I have other concerns but nothing major and we will address those as they arise.  Have a great evening and thanks for your support!  Bubba

AC/DC - "Whole Lotta Rosie" - http://www.youtube.com/watch?v=7aXU-FtaTOc

The Plan!! BEAST MODE!!

I'm sure there will be small changes but here is my 14 day outline.  I travel to Denver on business at minimum the 1st and 3rd M-W per month so this works around that.  It gives me 11 days on and a three day break.  Therefore the rotation begins on Thursday.

Thursday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.
Friday - Lift garage #1 - Bench/Lat Superset, Incline/Hang Cleans X 8,6,4.  Lat row - 10,6.
Saturday - Lift garage #2 - Power Sets 8,8,6,6 (standing curl, upright row, overhead press, lateral fly=1 set), 10,6 X concentration curl/lying tricep extension, incline alternate dumbbell curl/standing tricep pushdown.
Sunday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.
Monday - Lift garage legs - 8,6,4 X deep squat, bench squat; 8,6 X lunge, bench step up.
Tuesday - Lift garage #1 - Bench/Lat Superset, Incline/Hang Cleans X 8,6,4.  Lat row - 10,6.
Wednesday - Lift garage #2 - Power Sets 8,8,6,6 (standing curl, upright row, overhead press, lateral fly=1 set), 10,6 X concentration curl/lying tricep extension, incline alternate dumbbell curl/standing tricep pushdown.
Thursday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.Friday - Lift garage #1 - Bench/Lat Superset, Incline/Hang Cleans X 8,6,4.  Lat row - 10,6.
Saturday - Lift garage #2 - Power Sets 8,8,6,6 (standing curl, upright row, overhead press, lateral fly=1 set), 10,6 X concentration curl/lying tricep extension, incline alternate dumbbell curl/standing tricep pushdown.
Sunday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.

Music Note - If you're new to the blog I usually post a song I heard during my workout that got me through a tough part.  I have a broad taste in music than has far more to do with the beat than the message.  Too often I want to quit and this gets me through.

TODAY - Metallica - "Master of Puppets" from their 2009 induction into the Rock & Roll Hall f Fame - http://www.youtube.com/watch?v=-EeUiqqHHJg

More Planning Refinement!!

Pretty familiar with that feeling right now!

 

I've broken down my training into MUST HAVE hardcore components and #1 on that list is lifting legs.  Thinking I'm lifting them twice per rotation but need to figure out how the rest plays out.  I quit lifting legs last year because of the underleg thing.  Once I got it shot I was OK but I was afraid to resume.  I feel fast but I need more explosive power.  Some of that comes with being a little heavier but the rest is leg lifting.  It may require a double up LONG work out on one rotation day and a split up on my long phase.  I will post the entire thing when I'm done.  Have a great day!  Bubba

Alvin Lee & Ten Years After from Woodstock - "I'm Going Home" - http://www.youtube.com/watch?v=bW5M5xljdCI

In a Funk ... Kind Of!!

Tomorrow will be one week since Brazil.  I'm contemplating vaulting in our Halloween Vault but I'm not that sure I feel up to it.  I'm kind of in a bit of a funk as I near the finish of my plan for my training.  I have all the pieces in my head but they haven't come together yet enough to be assigned days. I'm getting closer but not quite there.

I went to a chiropractor about the little lower back catch I have had.  I will probably go for the next few weeks to see if it will settle out.  It feels a little better but my rib is sore where he pushed down.

All in all I'm optimistic about setting out on my new plan.  I'll feel a lot better over the next day or so when I have it finalized.  Hope you have a great weekend.  Thank you for stopping by!  Bubba

James Gang - "Funk #49 - http://www.youtube.com/watch?v=U_qHU_6Ofc0