New schedule

[zachwinters156]

This is what I have so far for the fall. Any ideas?

Start August 21
Week 1 8/21-27
Sunday- Vault 4L/ high bar (10 each drill)
Monday- 4 800s under 2:30 full recovery/ lifting (sets of 15,12,12,10)
Tuesday- 4x 400s at 85% with 200m walk/jog
Wednesday- Vault 4L/ high bar (10 each drill)
Thursday- 16x poleruns w/ slide box, 4 80m pole carries/ lifting (body weight + core)
Friday- 10x striders accelerating to 80% focus on running technique/ plyo
Saturday- rest
Week 2 8/28-9/3
Sunday- Vault 5L/ high bar (10 each drill)
Monday- 3 800s under 2:25 full recovery/ lifting (sets of 15,12,12,10)
Tuesday- 6x 400s at 85% with 150m walk/jog
Wednesday- Vault 5L/ high bar (10 each drill)
Thursday- 16x poleruns w/ slide box, 4 80m pole carries/ lifting (body weight + core), clean/jerk 3x 10sets
Friday- 10x striders accelerating to 80% focus on running technique/ plyo
Saturday- rest
Week 3 9/4-10
Sunday- Vault 5L/ high bar (12 each drill)
Monday- 2 800s under 2:25, 2 400s under 1:10 full recovery/ lifting (sets of 15,12,12,10)
Tuesday- 6x 300s at 80% with 100m walk/jog
Wednesday- Vault 5L/ high bar (12 each drill)
Thursday- 18x poleruns w/ slide box, 4 80m pole carries/ lifting (body weight + core), clean/jerk 3x 10sets
Friday- 10x striders accelerating to 80% focus on running technique/ plyo
Saturday- rest
Week 4 9/11-17
Sunday- Vault 5L/ high bar (12 each drill)
Monday- 6 400s under 1:15 full recovery/ lifting (sets of 15,12,12,10)
Tuesday- 10x 200s at 85% with 100m walk/jog
Wednesday- Vault 5L/ high bar (12 each drill)
Thursday- 18x poleruns w/ slide box, 4 80m pole carries/ lifting (body weight + core), clean/jerk 3x 10sets
Friday- 10x striders accelerating to 80% focus on running technique/ plyo
Saturday- rest
Week 5 9/18-24
Sunday- Vault 5L/ high bar (14 each drill)
Monday- 4 400s under 1:10, 4 300s under :50 full recovery/ lifting (sets of 12, 10, 10, 8)
Tuesday- 10x 200s at 85% with 100m walk/jog
Wednesday- Vault 5L/ High bar (14 each drill)
Thursday- 16 pole runs w/ slide box, 6x 80m pole carries/ lifting (body weight + core), clean/ jerk 5x 5 sets
Friday- 10x striders accelerating to 85% focus on running technique/ plyo
Saturday- rest
Week 6 9/25-10/1
Sunday- Vault 6L/ high bar (14 each drill)
Monday- 2 400s under 1:05, 4 300s under :50 full recovery/ lifting (sets of 12, 10, 10, 8)
Tuesday- 10x 200s at 85% with 100m walk/jog
Wednesday- Vault 6L/ High bar (14 each drill)
Thursday- 16 pole runs w/ slide box, 6x 80m pole carries/ lifting (body weight + core), clean/ jerk 5x 5 sets
Friday- 10x striders accelerating to 85% focus on running technique/ plyo
Saturday- rest
Week 7 10/2-8
Sunday- Vault 6L/ high bar (14 each drill)
Monday- 4 300s under 0:50, 6 200s under 0:30 full recovery/ lifting (sets of 12, 10, 10, 8)
Tuesday- 8x 200s at 90% with 100m walk/jog
Wednesday- Vault 6L/ High bar (14 each drill)
Thursday- 18 pole runs w/ slide box, 6x 80m pole carries/ lifting (body weight + core), clean/ jerk 5x 5 sets
Friday- 10x striders accelerating to 85% focus on running technique/ plyo
Saturday- rest

[VaultPurple]

I think you may be a little off with the start of your year. I know some college athletes or sprint coaches my have recommended 400-800 to start with but this is mainly for like 200-400 runner preseason in August or September.

For instance you have your pace for the 800 anywhere from 2:25 to 2:30 but your 400s at the same time of the 2:25 are 1:15s. Unless you are a 800 runner that runs 2:00, you should not be doing repeat sub 2:30s in august as your main workout.

The point of a pole vaulter doing 400s and 800s is to most pole vaulters 400s and 800s are considered long distance workouts just to get their legs used to taking a little pounding. Like where some sprinters may run 20-30 minutes a day in the off season just to build some kind of base a few times a week, a vaulter that does not run much may go as far as breaking that two miles into 4x800 at a pretty easy pace which is probably closer to 3:30-4:00. They would do that for a few weeks, then when they want to start moving a bit faster they can move to 400s and actually run a little bit then rest, then run a little bit, rest, then run a little bit, all being around 1:15-1:20. This is all preseason work to get your body used to running so that when you start the harder sprint work you do not get little injuries like shin splints that will nag you all year.

I honestly do not recommend any pole vaulting during this period, especially not moving back to 5 lefts. Maybe some grass and sand vault drills if you want to have a pole in your hand. When you are vaulting you need to be doing running workouts that will help your vaulting, like short sprints to really get your legs moving.

For you as a high schooler who is still learning to vault and will probably be determined to vault in the off season, I would say rest until August 21 if you have been vaulting or training recently. Then spend about two weeks doing nothing but weights, and conditioning. With the conditioning being running that totals around 20 minutes a day and maybe some bicycle or elliptical but no more than 4 days a week for the two weeks. During the first two weeks no vaulting. Then spend about two weeks doing faster conditioning like three days a week (m w f) like 6x200s in like 32-33 seconds, 10x100 in 10 minutes so like 15seconds a piece, and maybe a day with like 100, 200, 300, 200, 100. On the off days you could do some light vaulting and drills. Then at the end of your first four weeks go into your regular vaulting with a coach and more speed based workouts during the week like 40s-100s and longer fast hills. Then when your vaulting gets more in depth and you are back as far as like 7 lefts your running work outs will just be more like very short speed work like flying 20-30s, quick stadiums, anything to get your feet moving quick.

[zachwinters156]

Thanks for the input, its very helpful and i agree with you about the 800s. Again, I just made this up on my own and the one thing I didnt want was to not push myself hard enough. My only question is that, being a developing vaulter, I feel like I can benefit from any sort of vaulting an my idea was that starting off the fall on a relatively short run would help me get some reps in and work on getting my take off out, etc. I feel like im still at the point where I have to be vaulting as much as possible because Im still pretty new to the sport. I have taken off from vaulting (and running) since august 6th and part of that is to get a break. Do you still believe id be better off not vaulting for a couple more weeks? the thing that kills me is that ive been trying to work onto 15' poles and havent been able to do so yet and pretty soon itll start getting cold out and I wont be able to get on new poles in conditions like that.

[VaultPurple]

I would still recommend getting in some conditioning before you start vaulting into the pit. The point of the conditioning is to slowly work your body back into training hard, and since vaulting is a high explosive and high stress event on your body if you start vaulting while you are conditioning you are defeating the purpose of conditioning in the first place.

[zachwinters156]

thats a good point. ill wait a little bit to start vaulting. thanks for the advice