Elitetrack: Sport Training & Conditioning

Well to tell you a little about myself, I am going to a DIII school that’s fairly small around 10k students. I decided over the past year after pressure from my coaches to try multi-events. I was originally just a pole vaulter/jumper with my pr being 4.6 meters. I am 5’11 185lbs and fairly well built.

My main question is advice of training until the start of our actually season in January since I am unable to work out with any coaches, I am sort of at a standstill in what I should be attempting to accomplish since the non-traditional season ended. I am currently doing a lifting program that includes Heavy compound lifts, along with some explosive type exercises such as Olympic lifts. Any help or advice is greatly appreciated.

Start learning the events - esp hurdles and throws-begining with SP - as jumps should come to you reasonably quickly.

Be sure you are doing at least two days of Speed/Acceleration development work per week, and at least two days of tempo. 

Don’t ignore your vault, either - it is obviously “Good enough” to last until you are a 7500 point deca guy - but every 20cm gets you 60 points, so if you were to get to 5m, you would get 910 points vs. 790 for 4.60. Plus you could set up to be a huge day 2 guy - so don’t forget your roots.

Okay thanks for the advice, I’m currently vaulting only once a week trying to get on some larger poles and fixing some technique, I’ve been working on sp drills and hurdle drills since I really don’t have access to facilities currently to practice them.

Just a question what kind of workouts would speed/acceleration and tempo days consist of?

And my goal is to get to 5m in the vault and my long jump to around 7m+, I’m still learning High Jump but seems to be coming along fairly well. And my coaches think day two will be a strong point for me since they feel I should be able to throw 60m in Jav and around 40m+ in Discus. So as long as I can break 16 in hurdles I should be set.

AdamD - 28 November 2010 10:09 PM

Okay thanks for the advice, I’m currently vaulting only once a week trying to get on some larger poles and fixing some technique, I’ve been working on sp drills and hurdle drills since I really don’t have access to facilities currently to practice them.

Just a question what kind of workouts would speed/acceleration and tempo days consist of?

And my goal is to get to 5m in the vault and my long jump to around 7m+, I’m still learning High Jump but seems to be coming along fairly well. And my coaches think day two will be a strong point for me since they feel I should be able to throw 60m in Jav and around 40m+ in Discus. So as long as I can break 16 in hurdles I should be set.

60m would be a huge javelin for a first year thrower!

There’s a definition of all of those types of running somewhere on the site in FAQs I think.

Accel
1. 3 point starts - progressing to block starts - Early season would be 15-20x15-20m - progressing out to 25, 30, 35, and 40m runs by end of year

Speed
1. Max Effort runs (Flys, or longer sprints - say 60m+) progressing from shorter 10m to longer 30m throughout year
2. Sprint/Float/Sprint runs with varying spacing of sectionsh

Speed Endurance
1. longer (60m up to 150m) very aggressive runs - 100% effort

Tempo
1. Intensive - Faster intervals - 100m up to 300m - think 400m paoe - often with fairly complete recovery
2. Extensive - Slower (think 1500m pace) and often longer intervals, with shorter recovery

Okay I’ll give that stuff a try, thanks for the advice!