Back in Action: My Pole Vault Training Blog

UPDATE

2007-05-29T15:04:00.000-05:00

So I came home and haven't updated lately, Ive started to vault in Richmond Tuesdays Thursdays and Sundays with Val, they are gymnastic and vaulting workouts that are great. I'm not going to blog about those here, because ill be writing in a written journal about all my vault numbers. But I will add in workouts that I do on all other days. Starting with yesterday.

Took about a 15 mile bike ride in the area. Shoulder hurt, good leg workout

A muscle in the back of my right shoulder was hurting a lot, it hurts a bit today but I have been icing it. Its frustrating but I'm hoping for the best.

1 week break

2007-05-08T21:52:00.000-05:00

I should have updated this, but I'm on a 1 week rest before Training on Tuesday. Ill add in general running and goofing around, but no super workouts.

must stay focused

09,F9,11,02,9D,74,E3,5B,D8,41,56,C5,63,56,88,C0

2007-05-03T11:27:00.000-05:00

09,F9,11,02,9D,74,E3,5B,D8,41,56,C5,63,56,88,C0

Workout 4/28

2007-04-29T14:02:00.000-05:00

Conditioning
3min bike
15 min stretch
3x55 curl ups 25 side to side (still sore from Thursday)

Weights
3x20x165 calf raises PB
3x20 back extensions

Workout 4/27

2007-04-27T21:05:00.000-05:00

Conditioning
3min bike
15 min stretch

Weights
3x10x45-95-115 Bench press free weights fast twitch
3x10x40 behind head tricep
3x10x80 pull down hard
3x10x30 forearm curls

Workout 4/26

2007-04-27T19:07:00.000-05:00

Conditioning
5 mins bike
6 min run
15 min stretch

Weights
6xside to side 5-10x8
3x20x160 calf raises
3x20 back extensions

Workout 4/25

2007-04-26T18:32:00.000-05:00

Light arm day

Conditioning
6 mins bike
15 min stretch
5 min run
3x25 no weight squats

Weights
3x25 Military press 2 free weights
3x10x15 PV imitation
3x10x15 Rear pec fly
3x15x30 forearm curls

Ive been bad

2007-04-25T15:53:00.000-05:00

I haven't updated in a while its because I overworked my left shoulder after my last arm workout:Ive been doing as much as I can + abs etc: ive done about 3 ab work outs in the time and 1 right arm only workout. Ive also stretched alot which has helped my hammy. The only notable weight thing to report is my calf raises are now at 3x20x155. And I'm running on the treadmill 5 mins a day.

Workout 4/17

2007-04-17T23:31:00.000-05:00

Conditioning
5 mins bike
5 mins run (pretty fast)
10 min stretch

Weights
3x20-13-13x45 curl ups highest level
3x20x135 calf raises
3x20 back extensions

left arm is sore might have to delay tomorrows workout

Workout 4/16

2007-04-17T22:33:00.000-05:00

Conditioning
10 min bike
5 min run
15 min stretch shoulder + hamstring
3x1 min 1 leg stands w plyo ball

Weights
3x10x240-260-280 leg press
3x10x80 leg curls
3x-10x80-x9x70-7x70 Military press
3x10x30 Curls
3x10x30 forearm curls
3x10x20-25-25 fly

Workout 4/12

2007-04-15T02:12:00.000-05:00

Out of order

Conditioning
10 min bike
5 min run
10 min stretch

Weights
x7 10-5lbs curl up turns
3x20x125 calf raises
3x15x45 back extensions

Workout 3/13

2007-04-15T02:09:00.000-05:00

Conditioning
10min bike
15 min stretch
3x1 min 1 leg stand with plyo balls

Weights
3x6-135 x10-115 x10-115
3x15x40 behind head raises
4-4-3 pull ups
3x10x-45-70-80 pull downs

Workout 4/11

2007-04-12T02:01:00.000-05:00

Conditioning
10 mins bike
5 mins run
15 min stretch hamstring and shoulder

Weights
-low weight Hamstring extensions
-low weight Hamstring leg press
3x10x70 Military press small barbell
3x10x30 Curls
3x10x155 compound rows
3x10x30 forearm curls

Workout 4/10

2007-04-10T20:01:00.000-05:00

Sore from yesterday but in a good way

Conditioning
10 min bike
5min run (good)
15 min stretch
x3 1 leg stands with plyo ball

Weights
3x20-16-13x35 incline curl ups on highest setting
3x20x115 calf raises
3x15-15-20x35 back extensions

Workout 4/9

2007-04-10T01:46:00.000-05:00

Demoralizing workout....

Conditioning
18 min bike
15 min stretch shoulder and hamstring

Weights
3x7-135x9-115x10-95 Bench press free weights ugghhhhh
3x15x35 behind head raises
6 3 3 pull ups
3x10x80 rear delt press

Workout 4/7

2007-04-09T10:54:00.000-05:00

Conditioning
5 mins on bike
10 min stretch shoulder and hamstring
8 weights x4 single x4 double Suspended turns moving weights
3 ball exercises

Weights
3x10x145 leg press slowly for conditioning
3x10x45 leg extensions for conditioning

Will try to ad more suspended turns and ball exercises in future

Rest day 4/8

4/6 Workout

2007-04-06T20:14:00.000-05:00

FREE WEIGHTS! and all done w/fast twitch in mind

Conditioning
10min bike
8min elliptical
15 min hamstring and shoulder stretch

Weights
3x10x50 Military press, fast twitch (short barbell +10lbs)
3x10x30 Curls free weights
3x15x30 forearm curls
3x15x30 behind head raises 1 weight (move to other day, redundant muscles)
3x10x15 lateral raises w free weights (phase out soon)

Workout 4/5

2007-04-06T00:27:00.000-05:00

Completely free weights!

Conditioning
10 mins bike
8 mins elliptical
20 min stretch hamstring and shoulder
3x1min 1 legged stand reaching to foot with medicine ball

Weights
3x25-20-20x35 incline curl ups, done quickly on 2nd notch from top
3x20x100 calf raises
3x15-15-20x25 back extensions w/free weight

FOCUS

2007-04-04T21:24:00.000-05:00

You can jump 15 feet

Picture from: http://greywolf.critter.net/images/ironclaw/standups/icsu03/marker-focus.gif

Workout 4/4

2007-04-04T21:04:00.000-05:00

Trying to make a transition to free weights, but not quite. Hopefully I can start olympic lifts on Friday

Conditioning
18min bike
15min stretch shoulder and hamstring

Weights
3x8-8-7x180 bench press machine PB
3x15x25 forearm curls
3x10x95 pull downs
3x10x70 rear delt fly
3x10x90 standing shoulder shrugs
3x10x125-155-155

Workout 4/3

2007-04-04T18:37:00.000-05:00

Conditioning
18 min bike
15min stretch shoulder and hamstring

Weights
3x10-10-9x130 curl up machine
3x20x152 incline calf raises
3x10x80 back extensions

Rest + Workout 4/2

2007-04-02T19:51:00.000-05:00

Good Rest Day: I feel like the hamstring is making progress.

Workout 4/2

Conditioning
18 min bike
15 min stretch shoulder and legs

Weights
3x10x115 Overhead press (seat at 6)
3x10x55 Lateral press (way to easy)
3x10-10-7x55 Curls machine
3x15x25 Forearm Curls

Golf and Workout 3/31

2007-03-31T23:09:00.000-05:00

Played golf today, 9 holes, a terrible round of golf but it was fun and no harm to the shoulder.

Workout 3/31

Weights
3x10-10-8x130 curls ups machine
3x40 calf raises
3x10x70 back extensions

Need to take a day off tomorrow and figure out how to better rehab my hammy

Workout 3/29 3/30

2007-03-31T01:31:00.000-05:00

Because of my schedule and school I had to take a partial rest day on the 29th and just do a little ab workout

Workout 3/29

Conditioning
3x60 Curl ups (30 side to side)

Good arm workout though slightly rushed

Workout 3/30

Conditioning
10mins bike
15mins stretch shoulder and hamstring

Weights
3x8x170 bench press machine PB
3x15x25 forearm curls
3x10-10-9x100 pull downs new machine
3x10-10-12x60 rear delt fly

Injuries + Workout 3/28

2007-03-28T19:54:00.000-05:00

Injuries: Yellow Light
Hamstring feels a little bit better: not great but getting there
Right wrist is a bit sore from the forearm curls a few days ago, but nothing too bad- ill just step down on the weight

Workout 3/28

Conditioning
10min bike
15 min stretch shoulder and hammy

Weights
3x10-9-6x125 Overhead press
3x10-7-7x80 Lateral press
3x10-6-(6)x65 (last set 55) go down weight next time
3x10x110 compound rows (pretty easy can go 10 more lbs)

picture from http://www.automarketing.com/yellow.html

Workout 3/27

2007-03-28T18:30:00.000-05:00

Conditioning
10 min bike
15 min stretch shoulder and hammy

Weights
3x10-10-7x135 curl ups machine PB
3x10x80 back extensions PB
3x40 calf raises

Workout 3/26

2007-03-27T17:46:00.000-05:00

Good days rest and good workout

Conditioning
5 min non leg warm up
10 mins stretching shoulder

Weights
3x8x160-165-165 Bench press machine big PB
3x15x30 forearm curls
3x10x100 pull downs

Workout 3/24

2007-03-24T22:18:00.000-05:00

New exercises I can do that focus less on the pec. Decent workout

Conditioning
5 min warm up (hamstring tight)
10mins stretching shoulder

Weights
3x10x110 Overhead press
3x10x80 Lateral press (95 first set)
3x10-10-12x50 machine bicep curls (nice because it really isolates the bicep
3x10x130 machine curl ups (120 first set)
3x10x70 back extensions

Rest day tomorrow

Workout 3/23

2007-03-24T21:05:00.000-05:00

Conditioning
10mins bike
5min run
10mins stretching

Weights
3x15x25 forearm curls (last set 20)
3x30 calf raises

Day off + Workout 3/22

2007-03-23T15:05:00.000-05:00

So i purposefully took the 21st off, too many things were hurting, my body needed the rest. So i got a decent workout in on the 22nd

Workout

Conditioning
10min Bike
5 min run
10 mins stretch

Plyometrics
3x20 medicine ball tosses against wall

Weights
3x10x145 bench press PB
3x10x25 curls
3x10x120 Curl ups on machine (x10-10-x8 130)

Im going to try reordering what days I lift so I dont over work the same muscles.

3/20

2007-03-21T01:33:00.000-05:00

Workout

very low key, trying to not hurt anything

Conditioning
10 mins bike
3x65 curl ups (last 25 side to side)

Shoulder is touchy as is hamstring. Im considering a day off tomorrow (because thats almost what today was) and maybe what will help the shoulder at least. Itll be a game time decision

Frustration 3/19

2007-03-19T23:16:00.000-05:00

Im doing what I can, I am 100% focused but I cant catch a break. Today both my shoulder and hamstring were feeling sore. What can i do?! I think the hamstring is pretty long term but im hoping the shoulder will be OK for lifting by Wednesday. I figured out a little workout to do but theres only so much that you can do without working out your legs or arms. I guess just keep doing what Im doing and hope good things come around

Workout

Conditioning
10mins bike
15 mins stretching hamstring and shoulder
3x40 Calf raises

Weights
3x10x70 Back extensions
3x20x20 Forearm curls

3/17 Workout 3/18

2007-03-19T00:28:00.000-05:00

3/17
We drove home from Georgia, for some reason i was really tired and fell asleep in the car, and was too tired to try and do a workout, it was probably a good thing since i was pretty sore

3/18

Workout

Conditioning
10mins bike (trying to rehab hamstring)
5mins running
15 mins basketball (I had to stop playing, The hamstring wasn't ready for it yet So it will be at least another week) ahhhhh

Weights
3x10x120 curls ups on machine

-gym closed so will add back extensions tomorrow

Workout 3/16

2007-03-16T23:20:00.000-05:00

Conditioning
x37 pushups shoulder slightly tired from last pushups but still PB
x40 calf raises (first set 35)

Weights
3x15x15lbs curls (20 last set)
3x15x10lbs raises (20 last set)

Workout 3/14 & 3/15

2007-03-16T10:12:00.000-05:00

3/14

I played golf for the first time in a long time, probably just about as long as the last time I vaulted. It went pretty well, I made sure I was warmed up and stretched out, and got a good workout for my back/shoulder muscles. Just a little fatigue after playing 9 holes & no pain.

I also did some push ups, but didn't want to add anything else in so I didn't hurt myself

Conditioning

x36 pushups PB (and I could have done more if I hadn't played golf)

3/15

Conditioning

3x65 Curl ups PB (35 side to side)

Weights

3x20xfruitbasket (added more weight)

picture from: http://www.new-dream.de/image/wallpaper/sport/golf/golf-05.jpg

Workout 3/13

2007-03-13T23:47:00.000-05:00

Shoulder is still iffy but feeling better. I did a small workout some stretching and am trying to make sure i eat healthy.

Stretching

10mins

Conditioning

3x60 Curl ups (30 side to side 65 last set)
3x35 calf raises (right calf is weak)

Weights

3x20xfruitbasket Forearm curls (it was all that was around)

picture from: http://www.pennyspies.com/resources.html

Update

2007-03-13T23:41:00.000-05:00

So I left to drive to Georgia on the 12th. My shoulder was still feeling sorta rough but the drive should be a good time for it to rest. Im also going to try to give my hamstring a real good rest the whole break. All i did on the 12th was some stretching.

picture from:http://www.weightlossforall.com/stretch-hamstring.htm

Workout 3/11 Plus 3/9-10

2007-03-12T00:23:00.000-05:00

So after the real good workout on the 8th things are just going ok now. I took Friday off but maybe overworked it a little bit when I needed to move some heavy boxes around. So that forced me to take Saturday off as well. I got a decent but slightly soft workout today (no shoulder lifting). Lifting tomorrow will depend on how it feels. Hamstring is starting to feel a bit better, but a little tight, I should step up the stretching.

Conditioning
30mins basketball
10mins stretching

Weights
3x15x25 forearm curls (20 last set)

3x60 Curl ups (30 side to side per set)

Quality Workout 3/8

2007-03-08T20:52:00.000-05:00

Pretty good workout today, The hamstring is still no so hot. But my shoulder was only slightly tight from the work out the day before last, so I put up some good numbers.

Warm up
5mins Bike (trying to give my leg a rest, maybe stay off it most of spring break)
10 mins stretching (both arms)

Weights
3x10x140 Bench press (machine) ( i feel like a could do a lot more!) PB
3x10x100 Military press PB
3x10x70 Back extensions
3x10x25 Curls (shoulder slightly fatigued)

I need to add in a shoulder exercise that focuses on the back shoulder muscles rather than completely the front.

Maintenance Workout 3/7

2007-03-07T22:38:00.000-05:00

Things are going well. I'm slightly sore from yesterdays workout + I want to give my shoulder extra time to rest so I don't push things too much, so I didn't do any shoulder lifting today. Just a little bike work and stretching to stay in the game. Unfortunately the hamstring is still not so hot

Conditioning
8mins Bike
8mins elliptical

Stretching
20 mins good stretch

Weights
3x55 Sit ups (last 25 side to side
3x10x25 forearm curls

Too long off + GREAT WORKOUT!

2007-03-06T20:06:00.000-05:00

So I had a stretch (Saturday Sunday Monday) Where I did not work out at all. I had planned to take Saturday Sunday off because both my Shoulder and Hamstring were not able to lift. Then I had to take Monday off because of a Mid-term on Tuesday. Even though I planned for it, It felt like I was loosing focus. I made up for it though with a sweet workout today. I lifted real big, set some new PBs and felt good at the end. My hamstring is still hurt, which was the only bad thing about today so I will need to give it a good bit more time.

Workout

Warm up
15 mins Basketball just shooting
10mins Stretching

Conditioning
10mins Bike really pushed (setting 7 for 5mins then progressively up to 14)

Weights
3x10x135 Bench Press machine (140 last set)
3x10x130 Curl up machine (120 first set)
3x10x25 Curls (weak right shoulder but felt good)
3x70x70 Back extensions
3z10x95 Military Press ( Weak after other lifting)

Workout 2/28

2007-03-01T01:37:00.000-05:00

Feeling sick, but its not too bad, should be over it in the next few days. Hamstring is not hurting anymore but I'm going to wait until Monday to try anything

Stretching
10mins shoulder
10mins hamstring

Conditioning
10mins on bike

Plyometrics
2x25 Left handed throws
2x25 Right handed throws
2x25 2handed throws

Rehab x2

2007-02-28T00:42:00.000-05:00

Went to the gym after tracking down my lost books at the Carrier Dome. (Its amazing they found them under my seat after we stormed the floor)

Conditioning
10 mins on the bike, loosening hamstring- (Hamstring is getting better)

Stretching
10 mins stretching hamstring and shoulder

Weights
3z15x100 Curl ups on machine
3x10x25 Forearm curls

Im really limited by my injuries, but Im trying to patch together a work out. I also got sort of sick from standing outside waiting for the game yesterday. Its not too bad, and I didnt let it affect my workout.

SU beats Georgetown - Todays Workout - Injury Update

2007-02-27T01:09:00.000-05:00

SYRACUSE BEATS GEORGETOWN!!!! Such a crazy game, I was 8th row and yelling for every minute of the game. I completely lost my voice. We stormed the court at the end of the game, I'm just to the right of this picture. I got back late and was exhausted but got a work out in.

Weights

3x10x95 Military Press

3x10x60 Back extensions (70 last rep)

3x10-7-5x135-120-120 Bench Press (Machine)

Plyometrics

3x25 Rock and Roll, (Roll into extensions with feet in the air above head)

Injury Update

Arm is still very weak, slightly sore, I probably overdid it last week with back to back workouts, I'll have to give it more rest time.

Hamstring is still touchy jumping up and down on it all game didn't help either, but it is a little better

photo from: http://sports.espn.go.com/ncb/photos?photoId=1450817&gameId=270570183

Rest

2007-02-26T01:44:00.000-05:00

2nd day of rest, Hamstring still hurts, arms are getting better; full day of upper body lifting tomorrow. Stretching today.

Injury+Rest

2007-02-24T20:06:00.000-05:00

Hamstring is still hurting a good bit. Its going to be a while. Arm is sort of sore but not in a bad way. So today is an off day. No lifting at all

Picture from:http://www.cartoonstock.com/directory/l/lazy_bones.asp

Workout 2/23

2007-02-24T03:00:00.000-05:00

Conditioning
Despite the Hamstring I still tried to play basketball, but stopped after it started giving me trouble. Ended up playing for about 30 mins

Weights
3x10x130 Machine bench press (can definitely do more)
3x10x100 Pulls
3x55 Sit ups (25 side to sides per set)
3x10x60 Back extensions

*arms are pretty tired from so much lifting, but not in a painful surgery sort of way [thumbs up!]

Injury

2007-02-24T02:51:00.000-05:00

INJURY REPORT

Injury: Right Hamstring; has been giving me a lot of trouble, I think I tweaked it last Monday and it was tough to run on today, let alone sprint

Time out: No lower body lifting until next Thursday or Friday at least

...if its not one thing, its another.
At least this way I can focus on rehabbing the shoulder because arm strengthening has gone real well so far

Picture from http://www.harkema.ucla.edu/muscles.html

Workouts 2/21 2/22

2007-02-22T20:56:00.000-05:00

2/21

Plyometrics
5x10 Medicine ball 2 handed throws
5x10 Medicine ball 1 handed throws (both hands)

Weights
3x10x120 Bench press (on machine) last set 130
3x10x120 Pull
3x10x95 Shoulder Press
3x10x60 Back extensions
3x50 Curl ups, (25 per set side to side)

2/22

Plyometrics
2x25 2 handed throws
2x25 1 handed throws

Weights
3x10x80 Press downs
3x10x40 Curls (machine)-- not as good as Id like
3x10x20 Forearm curls

Its Go Time!

2007-02-22T20:10:00.000-05:00

Pictures from: www.bellathletics.com http://www.jeffhartwig.com/

Ive got a little over three months left to get in shape because I want to start vaulting by the time school is out. I had my surgery last July and have been slowly getting back into shape. Things are going real well now, so its time to step things up to make it back on the runway for next season. The goal is to get on the track team at Syracuse, so if I jump 14 feet by August that would probably get me a spot on the team, seeing as that's how high their best vaulter is going. Also Big East qualifying is 14' 3'' which the coach told me would be an ideal mark.

Stronger Faster Higher!

Alright!

2007-02-21T21:05:00.000-05:00

So this is my first blog; basicly Im going to use it to keep track of my training schedule and as a journal about my recovery on my way back to vaulting.