What is the correct way to practice?

[TheBigMastodon]

I currently vault 5 days per week, 3 practices and 2 meets. My practices consist of 4 or 5 popups then I do full runs for an hour or so with the bar at my PR or 6'' higher to get a new PR. I do an 8 lefts run up for every vault. Last week I vaulted for over 2 hours one day doing full runs until it started to rain. I vault 11'6'' on a 13' 65 Pacer and 12' on a 14' 65 UCS, but I get no depth but okay bend on the UCS. Can someone set me up with a good practice routine I can follow?

[Texasvaulter07]

you really shouldnt vault full runs everyday. you should only vault like one other day + your meets

[Bubba PV]

In high school and college we used to jump almost every day. It was fun until we got to a certain level where you begin to break down and then get hurt. Bob Fraley, the head of USA Track & Field Pole Vault Development once told a group of elites and their coaches at Reno that once you know how to vault, 70% of your improvement is based on how strong and fast you can get. So you had better always be working on speed and strength so it meant something when you learned how to vault. Great advice!!

I’m almost 53 years old (June) so I need to make conditioning a big part of my training since I recover from training and injuries more slowly. The key, I think, is to balance your training load and components in such a way that you always feel good on jump days. During the 14 years that I was at University of California, Irvine, we jumped only (no other training) during the summer, therefore we could get away with three good days a week. We could work on lots of technical things so that when September came, they were confident enough in where their jump was so that we could add strength and speed components and only jump two days a week.

Over the years I’ve tried about every combination of activities and currently feel I’ve got the best combination ever. Of course I’ve felt that way several times before too, which makes this an ongoing and fun process. I have a link to my current training and I update it almost daily and note when the program has changed. For example, I just finished a series of meets and I have seven weeks until my next big one, and then another six weeks after that before USATF National Masters in Charlotte. I’m finally a little more comfortable with where my jump is going so I’m hitting the lifting and running hard while maintaining two days a week of jumping.

I’m not suggesting that this be the plan for anyone else but I post it as a way to give ideas to others. Hope it helps! Please feel free to contact me if you have question. Bubba
http://www.bubbapv.com/Pages/CurrentTraining.htm

[TheBigMastodon]

Thanks Bubba, I discovered your site just this morning and its got some good stuff on there. The reason I want to practice so much is because this is my first season of track and field (junior in high school) and I know I can become an very good high school vaulter with my abilities so I am doing all I can to get there. I live about 50 yards from my schools pole vault pit and I have the entire summer to do nothing but vault. I dont see any deficiency with my strength and speed at the moment, just techincal problems. I lift weights year round focusing on speed and core strength for football. Im 6' 170 and I squat 360 and bench 235. I run a low to mid 11 second 100m. I just need to get my technique down.

[Bubba PV]

From what you're saying about your background, age and training, it sounds like you've got a real good understanding of your needs and abilities. You've got the passion it takes to be very good and I'm sure you will be.

If you're going to jump a lot, you might as well have some specific performance guidelines. May I suggest using Dave Johnston's chart? http://www.bubbapv.com/Pages/dj.htm Every year we all start over at 8', whether you've jumped 18'+ or 14'+ for girls.

Keep up the good work and I wish you all the success in the world! Have fun! Bubba

[PaulVaulter]

Remember, Bubba's Program is specific to him, although could also be useful for beginners. It does focus very much on general fitness and conditioning.

Vaulting 5 days a week is too much. The higher you vault, the more a vault session takes out of you and so the longer the requirement for recovery is. Admittedly at the heights you are vaulting it will not be as stressful to your system as someone vaulting 6m every session but still you are heading down a road that leads to overtraining and injury.

Your dedication is admirable but remember you can improve your technique in various aspects without vaulting.

[TheBigMastodon]

Thanks for all who posted. Ill try to make my vaults count a lot more in practice instead of doing endless vault until its dark out. I got a 1 foot PR today in a duel meet. I got 12'6'' on a 14' 165 spirit. I was stuck on 11'6'' until I got a new pole 4 days ago. This was only my 3rd time using it and I already got a foot higher. I was finally getting good depth today, but my main concern now is I need to turn and push. I know I can easily get a foot or higher by doing this. I blew through my 14' 165 pole today on a few attempts so Im going to start to work on using a 14' 175. A goal of mine is to safely be using my schools 15' 175 by the end of season. But first I need to get the top phase of my vault down. Thanks again.

[Bubba PV]

I think we've got this backwards - you need to be helping US!!
Way to go!!

[TheBigMastodon]

Thanks Bubba. Im gonna work the hell outta my top phase, then Ill have a real PR. I need to be able to vault over my grip if I plan on getting anywhere. That chart you posted is pretty helpfull. I dont really have a coach so I try to read all I can for guidence in this most complicated event.

[Bubba PV]

Here's a couple of drills that can help you on the top.
1) http://www.bubbapv.com/Pages/GetVertical.htm
2) http://www.bubbapv.com/Pages/drill.htm

#1 gives you lower ab strength and quickness, and #2 keeps you from flagging our at the top. Have fun with it!

[TheBigMastodon]

Hey those are some cool drills. I think that popup one will really help. Im gonna do some of those tomorrow.

[AKell]

for that kinda vault, you better be really strong... do you work out a lot?
i try to get at least 2 big workouts in a week in addition to vaults, and this summer i'm going to get intense.