The fitness of pole vaulters: a discussion...

[powerplant42]

Ah, again, periodization... Anything similar. We are trying to recreate the resistance against pole strike while strengthening our chest, so there are many possibilities.

We (I mostly...) must be careful: when I said 40%, I did not necessarily mean reps. I meant of the overall picture. I do not know how to describe it... volume I guess, intensity x repetition. But yes, perhaps 40% is still a bit too high, but this is why we are discussing! Why do you feel that it is too high? As long as we mix up the lifts, we are (close to) optimally stimulating the CNS (right KE?), so the benefit remains constant until absolute strength must be increased. We are trying to train power, strength x speed, which is at the core of plyometrics. What do you suggest as far as other training goes? We have talked about Olympic lifts being excellent, and they get as close to isotonic as I would like to see (for the most part). Periodization though! But how much of the periodization should be between the lifts themselves, and the classes of lifts, ie. isotonic, plyometric, negative, etc.?

Also, what do you think about isometrics? Would this be a radical step in periodization, not needing to happen almost ever?

Another question... Do any of you have experience with isokinetic lifts? I hear that they are excellent, but the machines you need can be extemely costly. What do you think about them?

[KYLE ELLIS]

Powervaulter I think things like you mentioned (clap pushups, jump ropes, squat jumps without weight) plus two legged bounding and serial jumps are all at the lower end of intensity as far as plyo's go. So I would recommend doing high volume of these type of plyo's in your preparatory phase. These type of plyo's plus lower body lifts prepare you for high intensity plyo's (reduce risk of injury). Then as you increase the intensity also lower the amount of contacts like Lax said. What I do is 3weeks of plyo/ bounding work, then I take a week off to let my nervous system rest, then I go another 3 weeks with different type plyo's... with similar intensity levels. I go through 3 levels (low intensity-high volume, med intensity-med volume, and high intensity-low volume)

Speed work, Plyo's, strength training, and polevaulting are essential to a vaulters training. So to me plyo's should be 25% of your focus (I don't know if that will make sense like I meant it too) What I mean is you should train each as an individual sport. But like Lax said ground contacts and intensity is what you have to look at.

[powerplant42]

Powervaulter I think things like you mentioned

Did you mean me?

I will consider 25% for a little while. It will stew in my brain until tomorrow. I will have other thoughts then too.

[SlickVT]

Have you rechecked the 'log me in automatically' box? The server change unchecked it for me too I think...

The question now is HOW should periodization be accomplished, why, and when.

Yeah I log in EVERY visit and click the box EVERY visit. Hmmm... Becca... any thoughts?

To continue in response... I think that maybe we should start three threads as branches from this one...

Preseason training
Early Competition Season Training
Championship Season Training

This would simplify and get more thorough thoughts more organized.

My 0.013 euros...

[powerplant42]

Perhaps... and continue to use this thread as a means for general discussion on pole vaulting excercise and fitness? Three different threads might be kind of superfluous, but whatever, maybe I'll make them later.

[KYLE ELLIS]

[powerplant42]

Yes. But I believe I missed your 4 training objectives, and I need to leave now, so I am not going to look for them at the moment. What were they again?

[KYLE ELLIS]

Powervaulter I think things like you mentioned

Did you mean me?

I will consider 25% for a little while. It will stew in my brain until tomorrow. I will have other thoughts then too.

Yes, sorry powerplant. I don't like the way i worded it... It shouldn't be 25% of your training, I wouldn't even know how to put a percentage on it... What I meant it is a peice to the puzzle. I think this is a better way to put it. I will use the four training objectives I used earlier, you have to train all four as if they were parts to a decathlon, becoming as good at each one as possible without overtraining or becoming injured. Like SlickVT put it, depending on what your weakness is you may put more emphasis one part more than another. Of course the results of the polevault is the overall big picture. Does that make more sense?

[powerplant42]

Server errors...

[rainbowgirl28]

I'm not reading back through the whole thread... post errors and such in the Help and Suggestions forum.

[powerplant42]

Where do you all think that field tests like long jump or standing vertical play into this? Just as plyometrics, or is there something more to them? I could go look it up, but I'm sure others just browsing through would not bother, so I will ask here: Is periodization only physical? Or can it be psychological as well? That would seem to make sense, but I don't know.

[Lax PV]

Where do you all think that field tests like long jump or standing vertical play into this? Just as plyometrics, or is there something more to them? I could go look it up, but I'm sure others just browsing through would not bother, so I will ask here: Is periodization only physical? Or can it be psychological as well? That would seem to make sense, but I don't know.

As far as field testing goes, I like to use it as somewhat of a relief to the athletes. Yes, they are very intense as far as the plyometircs go, but it also serves to make the athlete think about something else, and expose weaknesses. One guy we had was a solid 4.75-4.80 jumper, but in field testing he was only broad jumping about 8 feet. This allowed both him and the coaches that his explosion and power needed to be worked on quite a bit--after working on the power for a couple months, he was consistantly jumping over 5.00m.

Field tests are also a great way to monitor training. If you are performing say an overhead shot put throw in November at about 13m, and but March you are throwing only 12m something is going wrong. Implementing this into the training plan can enhance the overall athletic ability of the athlete.

AKA--I like them a lot.