MY CURRENT TRAINING - MAY 2008 - AGE 54 UPDATED 5/17/2008

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!!
Since 1/1/05 - 8,006,528 Pounds / 6,422 Weighted High Bar Exercises
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