PoleVaultPower.com

Last season i weight around 140 lbs,I vaulted on a 161 poles last season. This off season I'm planning on gaining some weight ( muscle ) and speed.

I'm about 5 feet 7, ( i figure by the time track season is around, my body probably grow a few more inches )

i haven't weight myself yet but i think i'm around 145 right now. i'm planning on gaining about 20 more lbs in 5 months.

I'm also lifting weight and doing short sprint and run this winter. At 145 lbs i do look sort of skinny and scrawny.

There's no reason for you to try to gain or lose weight. If you train well, the weight will take care of itself.

thanks for the respond, i guess that make sense.

I still sort of want to gain some weight since i'm a little underweight for my height.

Strength is a function of the cross-sectional area of a given muscle, a squared value.

Weight is a function of volume, a cubed value.

If you gain weight, even assuming your bodyfat% does not change, you will have a lower strength/weight ratio.

Focus on speed and power development. Lift weights in rep ranges of 1-5, and don't waste time and energy in the hypertrophy range (6-12).

Thanks for the respond, i just weighted and measured my height.
Height : 5 feet 9 1/4 inches
Weight : 151 Lbs <=== i'm planning to keep my weight around the 150 lbs mark and gain more strength .
Bench Max : 185
Vertical : 26-27 inches

My mile run and long distance is terrible though, i run a mile in around 7:45 to 8 minutes. ( i don't see the point of the mile run beside burning off calorie. )

I'm doing 5x5 workout, my last set will be until failure ( then take 10 lbs off and do 3 more )

I'm working out from Monday to Friday.
2 times a day on Monday to Wednesday ( unless i have work after school )

Monday and Wednesday are Upper-body + Core
Tuesday and Thursday are Lower body + speed and some core.
Friday is Back and core.

I also doing some pole vault drill and try to do wind shield wiper using a pull up bar, if you know any drill i can do with pull up bar, please let me know.

http://youtu.be/0O4syEJeg2Y

Here are some good drills to do on the pull up bar.

You should try and get to 25+ dead hang pull ups IMO, and be able to do muscle ups.

Another note.. One Mile run is not a LONG distance event really, It is a measure of conditioning. Get that time down to 6min (45sec/200m split) or better, you will notice a difference in your overall training capacity.

I'm trying to get my miles time down to 7 minutes, but it is hard to do when you constantly get shin splints ( both legs, inner side of my leg )
I'm currently nursing two of them right now, i have a mile run tomorrow i will try and see how fast i can do it.

Thanks for the videos, I found that video a while a go, i can do most of them, but not all of them.I'm going to work on it.

Kinetic energy is ½ mv squared so I figured a few years back that lighter faster was more effective although I am still believer strength training helps too, especially as an over 50 vaulter. Body fat does you no good although I have too much by far! Much more resistant to injury as you get older if you keep sprinting, running and strength training.

Always suggest some backward slow runs (30-50yds) along with sprints (4 sprints, 1 backward ratio). Backward running helps prevent hamstring pulls.

Thanks for the tips.
I do occasionally workout with the football team ( off-season ) and they do do back pedaling ( same thing as running backward right ? ).
I did a mile run today, 8:04 ( my PR in the mile is 7:21 , a tad faster than a turtle )
At least my lower leg feel fine, they do tighten up a bit during my run though, taking off my shoes and run barefoot seem to help after about half mile. I also just got back to running after a 3 weeks break nursing my shin splints.

How do you measure body fat easily ?