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Anonymous
Yea, but first, why the fuck isn't your strength & conditioning department doing this for you?
>Sprinting hard for 20 minutes Really can you sprint for 20 minutes? If you can, you're not sprinting. Sprinting is good, keep it in the workout. But break it down into 50m sprints 5 times
>leg press Terrible, delete this shit >bench press Good >bicep curls Is this sport specific or functional in pole vaulting? >squat Excellent
Ok, so I can tell your high school did a terrible job of preparing you with workouts, so basically I'm just going to tell you to get stronger in the off-season while you still can. Read this book and do this workout, it's a beginner weightlifter program, because you obviously have no idea what you're doing. It's a MWF program, 3 times a week, so what you do to keep your technique down is to either do it in the morning with the weightlifting in the evening, or do a lighter version before you lift weights. I'd do the sprinting twice a week before the weightlifting, M and F to keep you from overdoing it.
And don't eat like a fucking slut, eat enough to maintain strength gains but don't be a pig, losing lots of fat right before the season starts sucks ass.
Starting Strength http://www.megaupload.com/?d=m2u9y915
http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength
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