| My current season ended on Thursday, July 30, when I decided that the groin muscle I strained at USATF Outdoors would not be well for the National Senior Games at Stanford. It was a decent year wining USATF Indoors and getting 3rd at USATF Outdoors. Unfortunately I had to withdraw with injuries at both meets. The whole season was plagued by little dings that kept me from moving my run back. I ended up with meets at 4.02m, almost 4.01m at Drake, 4m, and 3.97 without running further than 55'. I'm disappointed but resolved to fix these little issues. So Nancy and I will enjoy our vacation to California and I'll support the other vaulters at NSG. I'll take a two week break and start over for next year. It's back to work quickly as I will compete in the World Masters Games in Sydney, Australia on October 13. Update - I just won the World Masters Games in Sydney on 10/13 with a new meet record of 4m - 13' 1 1/2".
This file is made on an Excel
spreadsheet and automatically totals my weight lifted for the day, week
and for the entire program. Training & Weight
Lifted Totals Below - UPDATED ALMOST DAILY. - Vault sequence below was taken at USATF Lions/Waterloo Championships near Austin on 11/15/08, on an Essx pole of course. |
|
|
Top Photo
- Lions Waterloo Championships - 11/15/08 |
Bottom Row
- The Woodlands High School - My Gym |
 AS OF FEBRUARY 28, 2010
|
As a masters vaulter we have to constantly try to improve our
conditioning as an athlete, especially as age is trying to take
away our muscle/bone mass. I've made the mistake of dropping
or curtailing these other activities when I start jumping. At
the end of the year, I regretted not continuing to assure I
will be faster and stronger so I could get on bigger poles.
I try to use strict form with constant tension on the muscles,
keep the weights low and the rest short. Gary Hunter tells a story that a professor once told him that no matter what you're trying to do in sport, it's easier if your stronger. AMEN!! Finally - I like to lift legs the day I jump
but sometimes I've got nothing left, so all lifts get pushed
back one day but not skipped. Stretch every day. Last program change - 11/11/09 |
SATURDAY |
Vault starting from longer, sprint (20s, 30s, 40s), bars; Lift - 8,6,4 - front squat jump, deep back squat; 18X (any combination of reps) leg press; leg extension/leg curl; 3 X 15 - seated calf and standing calf; Upper - Triceps pushdown/straight arm levers,overhead tricep press, preacher curl/triceps press, uprightrow/standing curl, dips, lateral flys
|
SUNDAY |
Lift strength - 8,6,4 - bench/lat pull superset (wide away and close facing), hang clean/incline; deadlift, overhead press/upright row, bars, stretch
|
MONDAY |
Strides and sled, stretch |
WEDNESDAY |
Vault starting from shorter, speed endurance (200s, 150s, 100s), bars; Lift 6,4,2 - front squat jump, deep back squat, - 12X (any combination of reps) leg press; leg extension/leg curl; 3 X 15 - seated calf and standing calf; Upper - Triceps pushdown/straight arm levers,overhead tricep press, preacher curl/triceps press, uprightrow/standing curl, dips, lateral flys
|
THURSDAY |
Lift strength - 6,4,2 - bench/lat pull superset (wide away and close facing), hang clean/incline; deadlift, overhead press/upright row, bars, stretch
|
If
it's worth doing, it's worth recording!! |
|
As of 8/15, 2009 for 2009-10 - 1,777,946 Pounds / 1,459 Weighted High Bar Exercises |
As of 8/15, 2008 for 2008-9 - 3,739,653 Pounds / 1,682 Weighted High Bar Exercises |
2007-8 - 2007-8 - 4,100,160 Pounds / 3,467 Weighted High Bar Exercises |
2006-7 - 2,240,005 Pounds
/ 1,950 Weighted High P-Bar Rollbacks
|
2005-6
- 1,082,343 Pounds / 982 Weighted High P-Bar Rollbacks |
|
