Untitled Document

Workouts 3-15-04
Pole Vault

Monday-15
Warm-up
Huge Emphases on Sprint Mechanics
Ploff Series
Pole Vault - Full Vaults x 15-20
Weights - Upper

Tuesday-16
Warm-up
Speed Work
3 x 40's
3 x 50's
3 x 60's
Team Meeting
Bounding
Weights (Lower)

Wednesday-17
Warm-up
Pole vault Circuit 2-3 x's
- 5 platform vaults
- 3 x Pullovers
- 5 High bar pole shoots
- Ring swing
- Ring shoots
- 10 x Shoulder Pulls
- 10 x Handstand Pushups
- Rope Climbs
- 20 x Extensions
- 20 x Med Ball Throws
- 10 x Pole pulls
- 20 x Plyopushups
- 10-15 Pull-ups
- 30 yds Bar high skips
- 20 x Med ball Sit ups/throws

4 x 200's or 4 x 40 left pit runs
Weights (Upper)

Thursday-18
Warm-up
Pole Vault
Refined Pole Run Approaches
Weights (Lower)
Friday-19
Travel
Saturday-20
Meet at Coastal Carolina
Goldsmith
Monday-15
Warm-up
Plant/Takeoff Series
Pole runs in sticks
Put this approach on the runway.
Pole Vault for height
Gymnastics circuit
Weights-Upper

Tuesday-16
1:30 pm Javelin Drills with Forrester
3:30 Pm team Meeting
4:00 Pm Speed Work with a pole
Pole Runs working on excellent mechanics
5:00 PM Weights lower
Must be completed by 5:50 pm

Wednesday-17
Warm-up
Walk through plant drills
Pole Vault Drills
Gymnastics Circuit
Pole vault Circuit 2-3 x's
- 5 platform vaults
- 3 x Pullovers
- 5 High bar pole shoots
- Ring swing
- Ring shoots
- 10 x Shoulder Pulls
- 10 x Handstand Pushups
- Rope Climbs
- 20 x Extensions
- 20 x Med Ball Throws
- 10 x Pole pulls
- 20 x Plyopushups
- 10-15 Pull-ups
- 30 yds Bar high skips
- 20 x Med ball Sit ups/throws

Javelin Approaches
Weights (upper)

Thursday-18
Travel with throwers
At SC do warm-up
8 x Javelin Approach drills
If not going to SC pole vault
Weights (Lower)
Friday-19
Throw javelin in meet

Saturday-20
Pole Vault at Coastal Carolina

Long Jump
Monday-15
Warm-up
Speed Stick Work
5-6 x LJ approaches
Long Jump Series and drills
- Standing LJ's with slide
- Hurdle jumps
- High skips w/split knee landing
- Gallops (aggressive takeoffs)
- Double gallops (Aggressive takeoffs)
- Quick feet takeoffs with split leg landings
- Quick feet LJ's with slide out landings
- 5-6 left LJ's
Speed Work
- 3 x 40's
- 3 x 50's
- 3 x 60's
8 x strides and stretch

Tuesday-16
Warm-up
Bounding 3 x's each
- speed hops
- high hops
- stride bounds
- alternates
- little triple jumps

8 x strides
Weights

Wednesday-17
Warm-up
30-60 min. basketball
Pool and stretch

Thursday-18
Warm-up
6-8 x LJ approaches
LJ drills on Monday
Weights

Friday-19
Travel
Warm-up

Saturday-20
Meet at Coastal Carolina
High jump
Monday-15
Warm-up
High Jump
- Preparation drills
- 10 x 3 left jumps
- 6 x full approaches not jumping
Single leg squat series

Tuesday-16
Warm-up
Med Ball drills
Gymnastics
Speed Work

Wednesday-17
Warm-up
High Jump
2/3 x squat series

Thursday-18
Warm-up
Med Ball
Gymnastics
8 x 20 left pit runs
Ice and stretch

Friday-19
Travel
Wear warm-up outfit to stop and do warm-up and shakeout on the way.

Saturday-20
Meet at Coastal Carolina

Decathlon
Monday-15
2pm Warm-up
5 x pole runs
2:45 PM High Jump
3:30 PM Race 3 x 3 x 50-60
4:00 pm High Hurdles
5 x 5-8 Hurdles Racing
5:00 PM Javelin Drills
5:30 pm Weights
6:00 pm Ice

Tuesday-16
2:00 PM Warm-up
2:30 pm Pole Vault
3:30 pm Team Meeting
4:00 pm Long Jump and Bounding
5:00 pm Weights
5:30 pm Ice

Wednesday-17
2pm Warm-up
2:30 pm Discus
3:45 pm Javelin
4:30 pm 150-200-250-300-250-200-150
5:00 pm Weights
5:30 pm Ice

Thursday-18
3:00 pm Warm-up
3 x 40-60's
6-8 x LJ Approaches
Pole Vault
Shot Put

Friday-19
Travel
Warm-up shakeouts
Saturday-20
Meet at Coastal Carolina
Long Jump
High Hurdles
High Jump
Discus
4 x 400

Meditz
Monday-15
8 x 30 sec. bike
Tuesday-16
Warm-up
Bike
10 min. Warm-up
hurdle Stretches
2m in. rest
8 x 30 sec. all out 1 min. coast between
10 min. easy
Stretch

Wednesday-17
Swim
Warm-up Swim 10 min.
15 x 20 left rotations 30 sec. rest
10 min. swim easy
Stretch

Thursday-18
10 min. bike
10 x 30 left pit runs 1 min. rest
10 min. Bike
Friday-19
Travel
Saturday-20
Meet at Coastal Carolina

Russell
Monday-15
Day Off

Tuesday-16
Warm-up
Pole Vault
Gymnastics Circuit

Wednesday-17
Warm-up
10 x quick feet pole drops and plants
3 x 40's
3 x 50's
3 x 60's
Jog and stretch

Thursday-18
Warm-up
Gymnastics Circuit

Friday-19
Travel
Stretch along the way

Saturday-20
Meet at Coastal Carolina
Pole Vault

Sims
Monday-15
Day Off
Tuesday-16
Warm-up
Pole Vault
8-10 x 8 left pole runs
Bounding

Saturday-20
Meet at Coastal Carolina
Pole Vault and Long Jump