| After
two Achilles surgeries (don't click
here if you don't like surgical staples) and a dangerous delayed
internal infection a year after the second one, I started jumping again
in 2005. Down from 190 lbs. to 165 lbs., I started getting in shape
in July 2004 but here's where I am now. My 2007 season ended with me
missing Nationals in Maine with a fluke right hamstring strain - the
leg that I have never hurt. The bright side was getting 2nd to my training
partner and lifelong friend, Don Curry, at the
National Senior Olympics in Louisville on July 4. I
started Monday, 8/6/07 for next year. My incredible friend and
coach, Kris Allison and I had
been setting up the plan for "next year" since May and we're
real pleased with how it came out. Like we say, "if you're
impatient you have no confidence in your plan". NO, I don't
take time off between seasons but rather put in phase breaks throughout
my year so I never feel mentally or physically run down. Vaulting is
fun so why would I ever want a break? 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 taken at USATF Lions/Waterloo Championships near Austin on 11/3/07. Pole is a custom 13' 4"/180.4/13.8 Essx Carbon. |
|
|
Top Photo
- Lions Waterloo Championships - 11/3/07 |
Bottom Row
- The Woodlands High School - My Gym |
AS OF = MAY 17, 2008
|
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. NOTE - My set/rep configurations
are used as a starting point, so where it says 5X5, that may
very well become 7,6,6,6 or even 10,8,7 before I raise the weight.
I'm after the intensity so if I can go 7 when it says 5 then
that's what I do. 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.
Last program change - 5/1/08 |
MONDAY |
Vault/Start at 54' - drills; 8 X sprint small
hill w/sled (3 before/5 after), bleacher hops, bars
- pullovers, swingovers, P-Bar Bubkas, Lift Lower
= 18 reps/any combo - Hack Squat, Leg
Press, Seated Leg Curl, Leg Extension, Lying Leg Curl;
3X15 Seated Calf Raise & Standing
Calf Raise, Ab Machines, Stretch
|
TUESDAY |
Bars-Rollbacks,
Lift Upper 1 - 18
reps/any combo Bench, Clean, Incline,
Lat Pull Superset, Ab Machines, Stretch
|
WEDNESDAY
|
Vault/Start at 33' - drills; 7 X sprint small
hill w/sled (3 before/4 after), jump rope
|
THURSDAY |
Lift Upper 2 - 18
reps/any combo - Seated
Dumbbell Curl/Triceps Kickback, Upright Row/Overhead Press/Dumbbell
Lateral Fly, Preacher Curls, Lying Triceps Press/Close Hand
Bench, Ab Machines, Stretch |
FRIDAY |
Vault/Start at 44' - drills; 10 X sprint small
hill w/sled (4 before/6 after), box jumps, bars
- pullovers, swingovers, P-Bar Bubkas, Lift Lower = 18 reps/any combo - Hack Squat, Leg
Press, Seated Leg Curl, Leg Extension, Lying Leg Curl; 3X15 Seated Calf Raise & Standing
Calf Raise, Ab Machines, Stretch
|
SATURDAY |
Bars-Rollbacks,
Lift Upper 1 - 18
reps/any combo Bench, Clean, Incline,
Lat Pull Superset, Ab Machines, Stretch |
SUNDAY |
Lift Upper 2 - 18 reps/any combo - Seated Dumbbell Curl/Triceps
Kickback, Upright Row/Overhead Press/Dumbbell Lateral Fly, Preacher
Curls, Lying Triceps Press/Close Hand Bench, Ab Machines, Stretch
|
If
it's worth doing, it's worth recording!! |
|
As of 8/6/07
2007-8 - 3,160,135 Pounds / 2,783 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 |
|
