| I'm training through this year in order to try and overhaul my body and technique for the 2013 championship season where I will turn 60 just before it starts. I vaulted 13' (3.95m) at the Reno Pole Vault Summit on January 21, 2012 and called it a year. Of course I will still vault a ton but I won't go to Nationals or any other big travel meets. I don't want a break in training so I will jump in local California meets when good conditions present themselves. For example, there are All Comer meets the next four weekends but I need training not competing. I need to fix things and meets interrupt that progress. Hopefully after a month or so I will hit one meet a month to stay in touch.
I use an Excel
spreadsheet that automatically totals my weight lifted for the day, week
and for the entire program. Training & Weight
Lifted Totals Below - UPDATED ALMOST DAILY. - Vault sequence below was taken at USATF Lions/Waterloo Championships near Austin on 11/15/08, on an Essx pole of course. |
 AS OF AUGUST 19, 2012
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As a masters vaulter we have to constantly try to improve our
conditioning as an athlete, especially as age is trying to take
away our muscle/bone mass. I've made the mistake of dropping
or curtailing these other activities when I start jumping. At
the end of the year, I regretted not continuing to assure I
will be faster and stronger so I could get on bigger poles.
I try to use strict form with constant tension on the muscles,
keep the weights low and the rest short. Gary Hunter tells a story that a professor once told him that no matter what you're trying to do in sport, it's easier if your stronger. AMEN!! Last program change - 5/13/12 |
MONDAY/FRIDAY |
Lift Garage - Squats - 8,8,6,6; Lunge - 8,6' Power Sets (Curl, Upright Row, Overhead Press, Lateral Fly) - 8,8,6,6;
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TUESDAY/SATURDAY |
Lift Gym - Leg Press X 12,8 Leg Extension, Lying Leg Curl & Seated Leg Curl, Preacher Curl, Machine Tricep Press - 10, 6; BARS - Swing Up X 3 Set Max, P-Bar Bubkas X 2 Set Max; High School - 10 X Bleacher / Hill/Ramp
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WEDNESDAY / SUNNDAY |
Lift Garage - Bench, Lat Pull Superset (wide/close), Incline, Clean - 8,6,4; Concentration Curl / Tricep Press Superset, Alternate DB Curl, Tricep Pushdown Superset - 10, 6. |
THURSDAY |
High School - 10 X Bleacher / Hill/Ramp
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If
it's worth doing, it's worth recording!! |
|
As of 1/26/12 for 2012-13 - 732,660 Pounds / 418 Weighted High Bar Exercises
|
As of 8/1/10 for 2011-12 - 1,130,317 Pounds / 861 Weighted High Bar Exercises |
As of 5/30/10 to 7/30/11 - 3,976,199 Pounds / 2,576 Weighted High Bar Exercises |
As of 8/15, 2009 for 2009-10 - 2,458,573 Pounds / 1,506 Weighted High Bar Exercises |
As of 8/15, 2008 for 2008-9 - 3,739,653 Pounds / 1,682 Weighted High Bar Exercises |
2007-8 - 4,100,160 Pounds / 3,467 Weighted High Bar Exercises |
2006-7 - 2,240,005 Pounds
/ 1,950 Weighted High P-Bar Rollbacks
|
2005-6
- 1,082,343 Pounds / 982 Weighted High P-Bar Rollbacks |
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