PoleVaultPower.com

Track starts in exactly 7 days from today. I live in Maine, so the mats won't be out for two weeks or so.

But I am still concerned about being in top-notch shape. Here's what I've been doing:

Crunches, everyday. About 120 each time I do it. Usually two-three times a day.
Running. Today I ran two miles.
Push ups.
Jumping Jacks...
Jumping on a box that's about 20" tall. I jump up and down. Coach said it would help with explosiveness.
Small weight lifting.

What else should I be doing to get into shape for this season?
I am 16 years old, and this will be my second year jumping.
I'm looking forward to hearing all of your responses,
Charles.

You're not going to get in shape in a week. If you are just starting now, it's too late.

rainbowgirl28 wrote:You're not going to get in shape in a week. If you are just starting now, it's too late.

That being said, if your vaulting you are probably in decent shape already and can still make a good bit of progress this season. Heres a start. http://www.polevaultpower.com/forum/vie ... php?t=9366
Good luck

Sounds like your current work out is pretty good, however i'd do a little more then small weight trianing. If you're really serious about vaulting you might try taking a weight training class at your school.

I should add that it is certainly not too late to improve your strength and speed this season, just that you are not gonig to get in shape in a week and be in shape for the first day of practice if you haven't been doing anything up until then.

I am in fine shape. That's not really what I'm concerned about. I was more worried about building up more muscle on my abs and arms.

The machine I have sucks. It's electronic resistance, and I lost the power cord. I have to get down to the gym. But will pull ups and sit ups and push ups benefit?

What should I do for weight training for this season?

I believe those, push ups pull ups and anytype of core work, is the most important. Learning to move your own body weight is the first step in really gaining strength.

Progressively add push ups,pull ups and sit ups by 10% a week. Also, you can buy a yoga ball and they come with workouts. These can be semi difficult and don't require a lot of time or energy expendeture but in a month or more you will really gain a lot of core strength and flexibility which is key to all athletes especially vaulters.