upper body work out

[H.I.S.]

I usually mix up the sets and reps as well as the order of exercises but I try to make sure I get in each exercise.
Usually I will do 5 sets of 10 or 3 sets of 15. Sometimes I will try to do 50 reps in as few sets as possible which is usually 2-3 sets with the exception of planche push ups and muscle ups which are almost always 3 sets of 5-10

Planche pushups
Muscle ups
Pulls up
Hand stand push ups
Inverted pull ups on rings
Push ups from suspension straps
Dips
Rows(reverse pushups)
Dumb bell curls

I do everything upper body with body wieght except for curls. Ill do an upper body routine twice a week. 3 times if you count the full body crossfit workout I do once a week with the above worked into a lower body/cardio/upper body workout which includes tire flips, sledge hammers, clean and jerks thrusters etc.

Does anyone think I should add more free wieghts or change the workouts more or is this a good way to build the required upper body strength for pole vaulting
Im hesitant to do a lot of wieghts becuz I try to keep my wieght down for grappling competitions I'm training for again.
Thanks for any and all helpful comments

[powerplant42]

I think it all depends on your 'percentage of focus'... That is, which is more important to you? Vaulting or wrestling?

[H.I.S.]

Vaulting!!!

Tell me what tou think I need for vaulting and will I put it before wreslting if the workouts demand me putting on more wieght in muscle. What wieght is ideal for a 5'10 vaulter?
I've also trimmed a lot of wieght because I thought it would be easier on my knee and ankle which have been through some serious injuries.
But again tell me what you think the best build and workout would be ideal for an ideal vaulter
Thank you

[powerplant42]

viewtopic.php?f=30&t=15845

That's a good place to start.

The high bar should really be your main strength training though...

[vault3rb0y]

Planche pushups
Muscle ups
Pulls up
Hand stand push ups
Inverted pull ups on rings
Push ups from suspension straps
Dips
Rows(reverse pushups)
Dumb bell curls

I do everything upper body with body wieght except for curls. Ill do an upper body routine twice a week. 3 times if you count the full body crossfit workout I do once a week with the above worked into a lower body/cardio/upper body workout which includes tire flips, sledge hammers, clean and jerks thrusters etc.

Does anyone think I should add more free wieghts or change the workouts more or is this a good way to build the required upper body strength for pole vaulting
Im hesitant to do a lot of wieghts becuz I try to keep my wieght down for grappling competitions I'm training for again.
Thanks for any and all helpful comments

Wow... do i have a clone? Thats almost exactly the workouts i've been doing, and for the same reason, this summer. In my opinion (and that is one shared by many many coaches) is that upper body in the vault is all specific to your body weight. I make the one exception for biceps as well, but reverse/inverted pull ups actually target your biceps in the exact way vault does, too. I'm also keeping my weight low (5'9-5'10" 160... pushing 163-165) because as a vaulter, you want to be gymnastic, but you want to be dynamic and quick with your run as well. Ideally i would like to cut up my arms and lose some fat a bit and get down to 155.

If you would like to hear what i have been doing... once a week i do 3 sets of this-

10 pullups
30-50 push ups (close and normal width)
30 dips
10-20 reverse push ups (close and normal width)
8-12 curls

A core workout is probably more important than upper body, but can also include upper body stimulation:
2 sets each of:
weighted sit ups
cross overs (arms and legs)
V-ups
Hanging leg lifts (to parallel, vertical, bubka, back down, hold)
Butterfly pull ups

However, twice a week I have MMA classes which are usually a significant arm, leg, core, and cardio workout in themselves.

Then i do have a once weekly leg workout that is sets of 12 with many different leg lifts (one legged squats, lunges, front squats, calf raises, etc) just to begin a base for the fall. However, if you want to cut weight and slim your body overall, you need to focus on cardio and weight loss workouts. I am currently running twice a week for 30min, biking twice a week 40min, and swimming twice a week 20-30min. This needs to be your #1 priority and you need to keep up with it.

[bel142]

If i was you, I would add a tick more pulls, any type of pulls, bent over rows, lat pull down, and high pulls. Training that motion to be strong will allow for a stronger pull on the pole. As well as more explosive lifts. Explosive concentric movements, Explosive curls and cleans, I would also add "100% isometric lifts". When you are doing pulls ups, weighted or un-weighted when you are getting tired come down half way and hold until fatigue takes over. As well as add some lower body, squats perhaps. Other than that sounds like you have a great lifting plan.