OFF SEASON TRAINING / RUNNING FOR POLE VAULTERS
16 Week Program Running with Heavy Pole

So you want to move to the next level?

Time to find out if you are curious or serious!
If you are a believer in pole runs, you will believe in this program.

 Vault & / or Drills - Tuesday, Thursday, & Saturday
Lift Lower = Front Squat Jerk, Bench Squat, Lunge Walk
Lift Upper = Clean, Bench, Power Sets (curl, upright row, overhead press)
High Bar Pullovers follow same rep configuration of lifting

WEEKS 1 & 2
M - 4XlOO, 4X200, 4XI00; 8X30 - Lift Upper 3XIO
T - lX60, IX150, 1XIOO, 4X40, IX30 - Lift Lower 3XIO + Pullovers
W - 1OX110 walk back - Lift Upper 3XIO
Th - IXI 10, IX150, IX75, 6X50
F - 2X200, 2XI50, 2XI00
S - jog straights/walk curves for 2 laps, 2X40, 2X30 - Lift Lower 3XIO + Pullovers

WEEKS 3 & 4
Begin skipping rope (25b, 251, 25r, 25b) and sprint drills after each workout.
M - 4XI50, 2X60, 4X40, 4X30 - Lift Upper 3XIO
T - 1OX110, walk lap, 5XI IO - Lift Lower 3XlO + Pullovers
W - 2X200, 2XI50, 2XlOO, 5X40, 5X30 - Lift Upper 3XIO
Th - Same as Tuesday
F - 6Xl5O, 6X50
S - jog straights/walk curves for 2 laps, 2X40, 2X30 - Lift Lower 3XlO + Pullovers

WEEKS 5 & 6
M - 4X(4X80) - Lift Upper 8,8,6,6
T - IOXIOO, walk lap, IOXIOO - Lift Lower 8,8,6,6 + Pullovers
W - 2X200, 2XI50, 2XI00, 4X40, 4X30 - Lift Upper 8,8,6,6
Th - Same as Tuesday
F - 8X75, 4X50
S - jog straights/walk curves for 2 laps, 3X40, 3X30 - Lift Lower 8,8,6,6 + Pullovers

WEEK 7
M - 3X(4X60) - Lift Upper 8,8,6,6
T - 1 OX I I 0, walk lap, 8X I I 0 - Lift Lower 8,8,6,6 + Pullovers
W - 7XlOO walk back, 4X40, 4X30 - Lift Upper 8,8,6,6
Th - IOX1 10, walk lap, 6XI 10
F - 7X75, 8X30
S - jog straights/walk curves for 2 laps, 3X40, 3X30 - Lift Lower 8,8,6,6 + Pullovers

WEEK 8
M - 2X(4X60) - Lift Upper 8,8,6,6
T - I OX I I 0, walk lap, 8X I I 0 - Lift Lower 8,8,6,6 + Pullovers
W - 2X200, 2XI50, 2XI00, 3X40, 4X30 - Lift Upper 8,8,6,6
Th - IOXI 10, walk lap, 6XI 10
F - 6X75, 6X30
S - ioR straights/walk curves for 2 laws, 4X40, 4X30 - Lift Lower 8,8,6,6 + Pullovers

WEEK 9
M - 4X60 - Lift Upper 5X5
T - I OX I I 0, walk lap, 4X I I 0 - Lift Lower 5X5 + Pullovers
W - 2X200, 2XI50, 2XI00, 3X40, 3X30 - Lift Upper 5X5
Th - Same as Tuesday
F - 6X75, 6X30
S - jog straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5X5 + Pullovers

WEEK 10
M - OFF!
T - I OX I 1 0, walk lap, 2X I I 0 - Lift Lower 5X5 + Pullovers
W - 5XI00, 4X40, 4X30 - Lift Upper 5X5
T - IOX110, walk lap, 2Xl IO
F - 6X75, 4X40, 4X30
S - jog straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5X5 + Pullovers

WEEK 11
M - 4X(4X50) - Lift Upper 5X5
T - IOX110, I lap walk 4X50 - Lift Lower 5X5 + Pullovers
W - lX200, 2Xl5O, 2XlOO, 4X40, 8X30 - Lift Upper 5X5
Th - 6X75, 8X30
F - IOXI 10, 4X40, 4X30
S - jog straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5X5 + Pullovers

WEEK 12
M - 3X(4X50) - Lift Upper 5X5
T - IOXI IO, 6X30 - Lift Lower 5X5 + Pullovers
W - IX200, 2XI50, 2XI00, 4X40, 4X30 - Lift Upper 5X5
Th - 5X75, 8X30
F - IOX110, 6X30
S - jog straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5X5 + Pullovers

WEEK 13
M - 2X(4X50) - Lift Upper 5,5,3,3,3
T - 8XI 10, 3X40, 3X30 - Lift Lower 5,5,3,3,3 + Pullovers
W - IX200, IX150, IXIOO - Lift Upper 5,5,3,3,3
Th - 5X75, 8X30
F - 9XI 10, 3X40, 3X30
S - 'og straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5,5,3,3,3 + Pullovers

WEEK 14
M - 4X40 - Lift Upper 5,5,3,3,3
T - 9XI 10, 3X40, 3X30 - Lift Lower 5,5,3,3,3 + Pullovers
W - IX200, IX150, IXIOO - Lift Upper 5,5,3,3,3
Th - 5X75
F - 9XI 10, 3X40, 3X30
S - 'og straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5,5,3,3,3 + Pullovers

WEEK 15
M - OFF!
T - 8XII0, 6X30 - Lift Lower 5,5,3,3,3 + Pullovers
W - IX150, 1XIOO, IX75, 6X30 - Lift Upper 5,5,3,3,3
Th - 4X75, 2X60
F - 8XI 10, 6X30
S - jog straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5,5,3,3,3 + Pullovers

WEEK 16
M - OFF
T - 8XllO, 6X30 - Lift Lower 5,5,3,3,3 + Pullovers
W - 1XI50, IXIOO, IX75, 6X30 - Lift Upper 5,5,3,3,3
Th - 4Xl5O, 6X30 (75%)
F - 8XI IO, 6X30
S - jog straights/walk curves for 2 laps, 4X40, 4X30 - Lift Lower 5,5,3,3,3 + Pullovers

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