In any given week, you should fulfill the following (color coded for easy reference):
6 x Full Warm Ups before Running or Circuit Work
3 x 15 - 30 minute Running Workouts
(Can be done before or after lifting or other circuit/track work outs)
3-4x Circuit Work Outs or Running Workouts PLUS Rope Climbs and/or High Bar Work of your choice
Every work out: Warm ups; Yoga/Stretches; Foam Rolling
Monday: Warm up, Strength & Conditioning Circuit 1, Yoga/Stretches, Foam Rolling
Tuesday (Jump day): Warm up, pole drills & runs, jumps, Hills, rope climbs and/or high bar work, Hip Mobility/Hurdle Stretches, Yoga/Stretches, Foam Rolling
Wednesday: Warm up, Strength & Conditioning Circuit 2, Yoga/Stretches, Foam Rolling
Thursday (jump day): Warm up, pole drills & runs, jumps, Interval Run, Rope Climbs and/or high bar work, Hip Mobility/Hurdle Stretches, Yoga/Stretches, Foam Rolling
Friday: Warm up, Strength & Conditioning Circuit 3, Hip Mobility/Hurdle Stretches, Yoga/Stretches, Foam Rolling
Saturday (jump day): Warm up, pole drills & runs, jumps, Russian Intervals, rope climbs and/or high bar work, Yoga/Stretches, Foam Rolling
Sunday: Off (active recovery)
WARM UP: (20 meters each exercise; jog back in between)
EMPHASIZE POSTURE : reach up, open chest, proper alignment; To develop arm action, high knee lift, leg extension, high center of gravity
Run 800 meters to 1½ miles at tempo pace (comfortably hard), then:
Left Arm Circles
Right Arm Circles
Both Arm CirclesA-skips (how to)
3 sets of 10 repetitions of each of these, 3x a week
Exercises that create a lot of tension or torque are also very important to incorporate into your regime. This is where all the muscles communicate with each other at the same time.
Good examples are the front elbow plank, side elbow plank, and other really awesome varieties of the plank. To get the posterior chain do hip bridges and table tops.
Don’t forget! Squats, dead lifts, push ups and pull ups are also considered “core” exercises, because they involve the whole body to achieve the movement.
Be safe with your exercises, take the progressions slow, and don’t push yourself to fast to achieve results. Your goal is to stay injury free as you become strong.
find more here, and on YouTube, and by googling "core strength exercises for pole vault"
CIRCUITS Choose ONE , then do
2 circuits in a row +
10 minutes rest +
Repeat (total of 4 circuits)
20 walking lunges (run to next start point)
20 donkey kicks OR Fire hydrant (dirty dog),
--for hip mobility, do Forward and backward knee circles
10 frog jumps (run the rest)
plank 60 sec
A-skips along the diagonal back to start
Circuit Training B
10x 100m Strides 60-70% effort
+ 5 push-ups on one end
+ 5-15 MedBall squat toss
+ 1 minute of marching planks or side planks (may add oblique pumps)
Coach Rick’s 5-5-5s
On the bar; continual hang (don’t drop between);
Work up from 1 set to 5 sets over several weeks.
+ 5 leg risers
+ 5 muscle-ups
+ 5 Bupkas
+ 5 pullovers
Strength & Conditioning Circuit:
Weights, sets and reps will gradually increase each week for 6 weeks
Strength & Conditioning Circuit 1:
Clean pull: 4x 5reps (boys 95-225 lb; girls 75-185lb)
Back Squat: 4x 10reps
Barbell Overhead Press: 2x 8reps
1-Arm Dumbbell Row: 4x 8 reps
Back Extensions: 3x 12 reps
Core: 50-75 V-ups and alternating toe touch
Strength & Conditioning Circuit 2:
Step-Ups: 4x 6 reps w/ dumbbells (DB), arms at side; step up, alternate feet
DB Bench Press: 4x 10 reps (girls 25-35 lb; boys 45-50 lb)
Chin Ups: 5x 5reps neutral grip; middle of the bar
Supine Bridge: 3x 12 reps
Bent Lateral Raise: 3x 10 reps
Bridge Series: 3x each pose front (face down), 60 seconds; left side, 45 sec; right side, 45 sec
Overhead Row with dumbbell (on the bench): 3x 15reps PV pole grip
2-Person MedBall Toss: 3x 15 reps modified sit-up; toss ball back and forth
Strength & Conditioning 3:
Barbell Complex: 4x 5reps each move
RDL (Romanian Dead Lift)
Overhead Press (barbell starts on top of clavicle)
Bent over Row
1-2 warmup sets (no weight on the bar), + 4x 5reps (girls, bar only; boys, 10-25lb)
Face Pulls: 3x 12
Resistance Band (standing row w/band)
Running Work Outs (Warm Up First)
Always Counting Lefts (or rights)
1. Russian Intervals 200’s
Run 200m (boys 30-34 sec) (girls 35-40sec)
Rest for 5 minutes
Repeat (for 3 times total)
2. Reverse Ladders
3x 200m @ 70% equal distance recovery (toe jog)
3x 150m @ 70%
3x 120m @70%
3x 80m @70%
3. Interval Run
20sec @70-80% / 1 minute off (jog or walk)
Totals 15 minutes
Find a good fairly steep GRASS hill about 100 to 120 meters long.
Run up 8 times with slow walk back recovery
5. 5x 20m Ankle Pops, leading into 60m run
5x 20m Ankling, leading into 60m run
ALWAYS END WITH Hurdle Mobility
Pose 1: Runner’s Lunge
Strengthens: Legs and Upper Back
Benefits: The groin or adductor muscles provide strength and stability for the femur (thigh bone) and hip joint. Keeping this group of muscles flexible will decrease the likelihood for a groin strain or imminent ITBS. Strengthening your quadriceps & hamstrings will allow for more power per “push off” of every step
1. Start in a lunge position with your right foot back first.
2. Press back through the right heel to straighten the back leg. Lift through the knee to engage the thigh.
3. Make sure the left knee is over the ankle.
4. Bring the hands to the sides of the front foot, under the shoulders.
5. Draw in the navel and tuck the tailbone.
6. Raise the heart toward the sky without taking the hands off the ground.
7. Hold for 30 seconds.
Pose 2: The Crescent Moon
Strengthens: Glutes, hamstrings and coreStretches: Hip Flexors
1. From Low Lunge, drop the back knee and the top of the back foot to the floor.
2. Keep the front leg in place, with the knee over the ankle.
3. Drop into the hips to stretch both the front hip and the back quad.
4. Raise the upper body in line above the pelvis, head lifting toward the ceiling.
5. Bring the arms up by the ears, elbows straight, hands reaching toward the sky. Keep dropping the shoulders away from ears, even as you lift the arms.
6. Engage the navel and tuck the tailbone slightly under to keep the abdomen strong.
7. Drop opposite arm to the side and reach down to the ground while reaching up and slightly over with the other arm8. Hold for 30 seconds
Pose 3 & 4: Hamstring Tower
1. From Crescent Moon, straighten through the front leg and draw the hips back behind you.
2. Place the hands on the floor for balance.
3. Bend through the spine, bringing the nose toward the knee and draw the shoulders down the back, away from your ears. You should feel a stretch in your hamstring.
4. To deepen the calf stretch, try flexing the foot and drawing the toes back toward you even more.
5. Relax the spine and neck completely.6. Hold for 30 seconds
Pose 5 Lateral Hip StretchBenefits: stretches the IT band
1. From Hamstring Tower, walk the hands over to the same side of the body as the extended leg.
2. Keep the hips over the back knee and keep the front leg extended.
3. The further back and away from the body you place the hands, the more you’ll feel the stretch in the lateral hip and thigh.
4. Make sure to keep the head dropped and the neck relaxed.
5. Hold for 30 seconds
Pose 7 Pigeon (or alternative*, below)
Benefits: hip flexor, IT band
1. Step your right leg forward between your hands.
2. Drop your back leg to the ground. Keep the back leg turned under.
3. Keeping your front leg bent, place it shin down on floor behind your right wrist.
Tip: Align your right knee straight in front of your right hip and your right shin parallel to the front of your mat.
4. Lower your hips, bringing your left knee and top of your left thigh to the floor and walk your left foot back a few inches to straighten your left leg directly behind your left hip. Then rest the top of your left foot on the floor.
5. Walk your fingertips out to 18 inches in front of your right shin and bring your elbows to the floor, forearms parallel to each other.
6. Draw your right hip back, and your left hip forward
7. Make sure your front foot is well flexed.
8. Hold for 30-60 seconds; and then repeat poses 1-7 using the other leg
1. Lie on your back on the mat.
2. Bring your knees in towards the chest, at a 90-degree angle.
3. Place your right ankle on your left thigh, interlace your fingers and place them behind your left thigh, and pull your left thigh toward your chest.
4. Repeat on the other side.
TIP: Flex your feet to deepen the stretch. Press your elbow against that bent knee to feel an inner thigh stretch. If you have knee problems, adjust the angle of the knee so you feel comfortable.
Standing wide-legged forward fold
Benefits: Opens the hips and stretches the hamstrings
1. Stand with feet about a leg's length apart.
2. Turn your heels slightly out and your toes slightly in. (Imagine you're slightly pigeon-toed.)
3. Inhale, stand tall and stretch your arms out to a T.
4. Exhale, fold forward, taking your hands to the floor or a yoga block. Allow your head to hang down, straightening your spine. Do not lock knees
5. After five breaths, inhale as you roll up slowly, engaging your abs and pressing in to your feet to help you rise.
6. Exhale, step your feet together.
Standing forward fold with "ragdoll" armsBenefits: Stretches the hamstrings and straightens the spine.
1. Inhale and take your hands to your hips as you
step your feet hips' width apart.
2. Exhale, fold forward. If you can straighten your legs in this pose, grasp each elbow with the opposite hand. If you can't straighten your legs or need more support, place your hands on a yoga block (or even a chair, if you prefer).
3. Allow your head to hang down limply--like a ragdoll, straightening your spine. Gaze past the end of your nose.
For tight latsStretches: latissimus dorsi muscles, the muscles that connect your upper arms to your lower back. When you raise your arms overhead, the “lats” stretch, so tight lats make it difficult to reach up
1. Kneel in front of a chair.
2. Bend your elbows 90 degrees, place the
backs of your elbows, near their tips, on the front edge of the chair seat,
about shoulder-width apart.
3. Walk your knees away from the chair until your trunk is parallel to the floor and your knees are directly under your hip joints.
4. Draw your front lower rib cage upward so it does not sag toward the floor, and keep it there throughout the pose.
5. Move your hips horizontally backward to lengthen your spine, slide your shoulders outward toward your ears, and draw your head back and away from the edge of the chair seat. Allow your head to hang down.
6. Press your tailbone slightly toward the floor to stabilize your sacrum, pelvis, and lower back; keep your ribs slightly lifted; and move your outer arms (triceps) toward the floor as far as you comfortably can.
7. Allow the latissimus muscles to fully release, lengthen, and permit deeper movement.
Child’s poseBenefits: Stretches hips, thighs and ankles; arms; can help alleviate back pain.
1. Start to lower to the floor.
2. Your belly will rest on or between your thighs, and your forehead will reach towards the mat. (Place a towel under your forehead if it won't reach the floor.
3. Stretch the arms out in front of you to feel a stretch up the length of the back.
4. Stretch the arms alongside the body, with the fingertips facing the toes, to stretch between the shoulder blades.