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Anonymous
Pic related. in b4 personal army and other shit

I'm a college freshman jumping 10' and plan to pole vault come spring, I'd like to build a 3 day a week weight program around the event.

So far I'm thinking about spliting it up between lower body, upper body and not sure. Starting each work out with atleast 20 minutes of hard sprinting staying within my cardio zone (heart rate), and ending with core(great set from HS).

workouts I want to include are
leg press
bench press
bicep curls
squat

anyone able to help me?
>> Anonymous
more curlz bro
>> 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
>> Anonymous
squat with deadlift or leg press with deadlift not both in the same day unless youre a body builder.
>> Anonymous
For much strength try doing pistols, (one legged squats). With your foot flat on the floor, your heel planted, and your free leg held nearly straight out in front of you, descend under complete control until your hamstring touches your calf. Do not bounce. Pause for second, then get back up. Be careful not to wrench the knee. Don't let it bow in or extend forward to much, never past your toes at least. It helps to visualize doing a static stomp while doing this exorcise.
If you would like more info on strength training with body weight look up the book "the naked warrior" by Pavel. Its a dragon door publication.
The man who wrote this book Is ex spetsnaz, that should tell you all you need to know.
>> Anonymous
>>434740
>why the fuck isn't your strength & conditioning department doing this for you

this. also. you are lying about 'jumping' for ANY uni team, D1-D3. ALL provide their athletes w/S&C material by spring/summer of their senior year og HS. unless you are in a 'junior college' when this is just a big joke.

so secrets and lies.
>> Anonymous
>>434775
OP here, Thank you, this book will help my form a lot, something I'm a bit worried about because blowing knees runs in the family. Why scratch the leg press?
>>434807
Not D1-D3, I'm going to a tech school: NAICA, Sports are practically a joke here, but that shouldn't stop me from wanting to reach 15' or 20' and in order to do that I need to be lifting event specific and condition, I am working out but it's like walking around in the dark trying to avoid falls
>> Anonymous
>>434819

Scratch the leg press because it's a stupid, non functional, ego centric, athletically irrelevant exercise that wastes time that could be spent doing squats.

Read starting strength and do EXACTLY what Rippetoe tells you.
>> Anonymous
>>434825
yah whatever

drink your kool-aid else where. functional faggot
leg press absolutely builds up legs. how can that not be useful? how can contractile muscle be unfunctional if it is used for the betterment of my sport?
>> Anonymous
>>434836
>>434836

Fuck you, kool-aid faggot.

Functionality is KEY HERE. He never said he wanted to improve his looks did he dumbfuck?
>> Anonymous
>>434836

Because your neuromuscular system doesn't "learn" how to use that quadricep strength in a coordinated manner with your other important muscle groups, namely your posterior chain.

Don't call me a functional faggot, I haven't touched a kettlebell in my life. Squats are useful for athletes, the leg press is not.
>> Anonymous
>>434836

Actually, scratch my last posts (825 and 850). Please, go ahead and leg press as your primary means of developing lower body strength, you go to a tech school so it doesn't really matter.
>> Anonymous
OP:
Thank you all, I'm killing the thread.
For refrence, here's three sites for Pole vault training
http://www.polevault.com/articles/Phase1.html
http://www.polevault.com/articles/Phase2.html
http://www.polevault.com/articles/Phase3.html
Thank you gentleman, and ladies if present
good night
>> Anonymous
>>434862

Yeah, those seated leg curls and leg extensions should supplement your leg pressing nicely.
>> Anonymous
>>434850
except for athletes who this is useful for, which is 90% of anaerobic power sport athletes, to some extent.

Now I'm saying it. dont drink the absolutism kool-aid, altho if you do, drink Rip's, not Glassman's. both are big egotisitcal faggots tho.

be it on a tier system, or breaking down via ME, DE, RE, etc,..there are ways to incorporate most things for the preparation of an athlete.
you cant squat every day, and some days you arent looking to 'tap' the CNS for complex movements...and at least the leg press isnt a leg ext.

but fuck you both for making me play devils advocate. i havent used one of those things in 3 years, but its retarded to espouse such black/white concepts, especially for athletes, when such variety of preparations exists.
>> Anonymous
>>434868

Rippetoe kool-aid is pretty tasty, but point taken.
>> Anonymous
>>434892
you are the first gracious person on the history of /fit/, gave concession, and did not troll w/ad hominem.

so i guess that means its time to GTFO
>> Anonymous
>>434740
I'd let her vault onto my pole if you know what I'm saying.
>> Anonymous
>>434903

Oh yeah well Rippetoe dropped his NSCA cert because they're all a bunch of physiotherapist faggots, so FUCK YOU!

Better?
>> Anonymous
>>434913
good

i never want a person associated with full on Crossfit having anything to do with me and strength training, sullying both
>> Anonymous
Protip: Bitching in OP's picture is in my Rhetoric R1A class at UC Berkeley. God damn she wears fucking those tight ass vaulting shorts all the time and drinks from this Gatorade sports bottle like it was the Holy Grail. Whatever she does, it sure works for her.

PS

I'm on Berkeley track and field. Bitch is my fucking neighbor in Rhet because I'm the only one with her. Hanging out and being seen with her is cash.
>> Anonymous
>>434931

If you were to get pics for /fit/, it would be an epic victory.
>> Anonymous
>>434912
I'd insert my penis into her asshole if you know what I mean.