| I'm officially ending the 2010 season without an outdoor meet. I'm sure I will get some marks but they will not be during the regular season. I really need to rest the body and start over with a long new plan to get me ready for next year. The World Masters Athletics Championships are in Sacramento and the National Senior Games are in Houston. I will have younger guys in my group and it will be very tough to medal. After winning the World Masters Games in Sydney, and getting a 13'1" (3.99m) indoor PR on January 2, I'm tired of facing little injuries. I need to return to superior conditioning and work my way back up through the training/vaulting ranks. Looking forward to it. Plan is below and the spreadsheet is here - http://www.bubbapv.com/NSG-Houston-2011.xls
NOTE - Started vaulting again on August 2, 2010
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. |
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Top Photo
- Lions Waterloo Championships - 11/15/08 |
Bottom Row
- The Woodlands High School - My Gym |
 AS OF SEPTEMBER 5, 2010
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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 - 6/21/10 |
SUNDAY |
Warmup, vault, sprint (20s, 30s, 40s), bars; Lift - 18 X leg press, leg extension/leg curl; 3 X 15 - seated calf and standing calf; Upper - 12,6 X Triceps pushdown/straight arm levers,overhead tricep press, preacher curl/triceps press, upright row/standing curl, dips, lateral flys
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MONDAY |
Lift strength - 8,6,4 - bench/lat pull superset (wide away and close facing), hang clean/incline; bars; 8,6 - straight leg deadlift/bench step up.
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TUESDAY |
Sled/hill 6 X 50m, LIFT - 8,8,6,6 X Power Set (standing curl, upright row, overhead press, lateral flys); 1X18 incline alternate dumbbell curl, tricpe kickback, lying tricep press/close hand bench, preacher curl, abs. |
WEDNESDAY |
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THURSDAY |
Warmup, vault, sprint (20s, 30s, 40s), bars; Lift - 18 X leg press, - 12X leg extension/leg curl; 3 X 15 - seated calf and standing calf; Upper - 12 X Triceps pushdown/straight arm levers,overhead tricep press, preacher curl/triceps press, upright row/standing curl, dips, lateral flys
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FRIDAY |
Lift strength - 6,4,2 - bench/lat pull superset (wide away and close facing), hang clean/incline; bars; 8,6 - straight leg deadlift/bench step up. |
SATURDAY |
LIFT - 8,6 X Power Set (standing curl, upright row, overhead press, lateral flys); 1X12 incline alternate dumbbell curl, tricpe kickback, lying tricep press/close hand bench, preacher curl, abs. |
If
it's worth doing, it's worth recording!! |
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As of May 30, 2010 for 2010-11 - 971,372 Pounds / 528 Weighted High Bar Exercises |
As of 8/15, 2009 for 2009-10 - 2,458,573 Pounds / 1,506 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
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2005-6
- 1,082,343 Pounds / 982 Weighted High P-Bar Rollbacks |
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