Rookie Training and Running
Posted: Sun Feb 19, 2012 10:04 am
Alright, here's the deal; I recently (4 weeks ago) started pole vaulting, so obviously im, not vaulting 15' and i probably never will. I am not a beast pole vaulter and im not expecting to become good enough to actually take it any further than high school level (if i could, i would though), where i am currently a sophomore.
That being said, i enjoy pole vaulting and i would obviously like to make it as far as i can. Browsing this forum, i have come across several topics discussing the amount of training and type of training needed for pole vaulters, and i have also read a few discussions on nutrition - but most of those topics seem to be directed toward high-level collegiate vaulters or other vaulters for whom pole vaulting is more than just a competitive hobby.
So, to finally get to the point, I have come to the understanding that a pole vaulter should focus on speed work and sprinting, and that should be enough to sustain the vaulters basic condition. The thing is - thats very far from what i'm currently doing. Before picking up a pole, i was a mediocre mid-distance runner on our track team, running my first ever track season this winter. Realizing i wouldnt really get anywhere with my running, i decided to try something new, and i got hooked on pole vaulting. I would, however, like to still do some running and possibly make it on a few of our relay teams because i enjoy running and i enjoy the team-feeling of being on a relay team. Now, after reading this forum, i have come to realize that distance running and pole vaulting is a bad combination - the question is; how much does it really matter for a mediocre sophomore-pole vaulter?
As a matter of fact, i am convinced that basic conditioning and cardio training will almost always improve sports-performances as long as you aren't a top-level elite athlete - simply because it results in a stronger body with more endurance, and usually people in good shape also have a better 'feel' for their body. So i figured that in order to become a better pole vaulter, but also keep on running, i'd have to practice pole vaulting every time i have the opportunity (imo, as a rookie, the best way to get better is to simply get as many vaults in as possible while having a coach guiding you through the process). But on days where there are no coaches to supervise pole vault practice and in weekends, during breaks etc. i work on my running and condition - through distance running or going on an exercise bike, and on top of the pole vaulting+running, i try to do some strength training since that should help improve my general athletic ability.
Now, i am a relatively small guy, being 5'9" and weighing only 133 pounds - so i can't do any heavy lifting, but light lifting with a relatively large amount of reps seems like a good thing to do.
So combining all of this, an average week for me would look something like this:ยจ
~3-4 days a week where i can actually pole vault. A day with pole vaulting usually includes a warm up ranging from quick jogging and stretching to a 2 mile run followed by extended dynamic stretching - depending on the day. After that, i'd do some quick warm up vaults and then move back to a 5L runway working on my technique, speed and slowly working my way up the pole (as a rookie, im not gripping the top of the pole) - on an average day ill get probably get in 25-30 vaults. After a practice, i always go through a quick core routine consisting of pushups, 15 reps of 8 different ab exercises and then some exercises for my lower back.
The days without pole vault practice, i usually go for either a ~5 mile run or spend 30-60 minutes doing conditioning on my exercise bike. Intervals, hills and that stuff will be added soon but im currently in between winter and spring track, so we don't have a track to work on. The thing is; after reading this forum i have come to understand that doing 5 mile runs and spending hours on an exercise bike could potentially damage my pole vaulting. The question for me is; how much does it really do when i just started pole vaulting and cant even make 10 feet?.
On top of my pole vaulting and conditioning i do some strength work 3 times a week which is 45 min of upper body training where i try to train most of the main muscle groups; biceps, triceps, shoulders, chest and back. My strength training is with relatively low weight and i usually do 3 sets of 12 reps of each exercise (~10 exercises).
So what this long post really comes down to; is it going to matter for a rookie pole vaulter to mix pole vault practice with mid-distance running?
That being said, i enjoy pole vaulting and i would obviously like to make it as far as i can. Browsing this forum, i have come across several topics discussing the amount of training and type of training needed for pole vaulters, and i have also read a few discussions on nutrition - but most of those topics seem to be directed toward high-level collegiate vaulters or other vaulters for whom pole vaulting is more than just a competitive hobby.
So, to finally get to the point, I have come to the understanding that a pole vaulter should focus on speed work and sprinting, and that should be enough to sustain the vaulters basic condition. The thing is - thats very far from what i'm currently doing. Before picking up a pole, i was a mediocre mid-distance runner on our track team, running my first ever track season this winter. Realizing i wouldnt really get anywhere with my running, i decided to try something new, and i got hooked on pole vaulting. I would, however, like to still do some running and possibly make it on a few of our relay teams because i enjoy running and i enjoy the team-feeling of being on a relay team. Now, after reading this forum, i have come to realize that distance running and pole vaulting is a bad combination - the question is; how much does it really matter for a mediocre sophomore-pole vaulter?
As a matter of fact, i am convinced that basic conditioning and cardio training will almost always improve sports-performances as long as you aren't a top-level elite athlete - simply because it results in a stronger body with more endurance, and usually people in good shape also have a better 'feel' for their body. So i figured that in order to become a better pole vaulter, but also keep on running, i'd have to practice pole vaulting every time i have the opportunity (imo, as a rookie, the best way to get better is to simply get as many vaults in as possible while having a coach guiding you through the process). But on days where there are no coaches to supervise pole vault practice and in weekends, during breaks etc. i work on my running and condition - through distance running or going on an exercise bike, and on top of the pole vaulting+running, i try to do some strength training since that should help improve my general athletic ability.
Now, i am a relatively small guy, being 5'9" and weighing only 133 pounds - so i can't do any heavy lifting, but light lifting with a relatively large amount of reps seems like a good thing to do.
So combining all of this, an average week for me would look something like this:ยจ
~3-4 days a week where i can actually pole vault. A day with pole vaulting usually includes a warm up ranging from quick jogging and stretching to a 2 mile run followed by extended dynamic stretching - depending on the day. After that, i'd do some quick warm up vaults and then move back to a 5L runway working on my technique, speed and slowly working my way up the pole (as a rookie, im not gripping the top of the pole) - on an average day ill get probably get in 25-30 vaults. After a practice, i always go through a quick core routine consisting of pushups, 15 reps of 8 different ab exercises and then some exercises for my lower back.
The days without pole vault practice, i usually go for either a ~5 mile run or spend 30-60 minutes doing conditioning on my exercise bike. Intervals, hills and that stuff will be added soon but im currently in between winter and spring track, so we don't have a track to work on. The thing is; after reading this forum i have come to understand that doing 5 mile runs and spending hours on an exercise bike could potentially damage my pole vaulting. The question for me is; how much does it really do when i just started pole vaulting and cant even make 10 feet?.
On top of my pole vaulting and conditioning i do some strength work 3 times a week which is 45 min of upper body training where i try to train most of the main muscle groups; biceps, triceps, shoulders, chest and back. My strength training is with relatively low weight and i usually do 3 sets of 12 reps of each exercise (~10 exercises).
So what this long post really comes down to; is it going to matter for a rookie pole vaulter to mix pole vault practice with mid-distance running?