SPEED DEVELOPMENT
for Pole Vaulters

Adapted from a program designed by one of the finest track & field researchers, Jim Hiserman.

 TRAINING NOTE

 3 MINUTES BETWEEN REPS / 5-8 MINUTES BETWEEN SETS

 WEEK #  SET #1   SET #2   SET #3  TOTAL / VOLUME
 1  3X30 2X30, 1X40  1X20,30,40 280/LIGHT
 2  4X30 1X20, 2X40 1X20,30,40 300/MEDIUM
3 5X30  1X30, 2X40 1X20, 30, 40  340/HEAVY
 4  3X20  3X40 1X20, 30, 40 270/RECOVERY
 5  4X20 4X40 2X40 310/LIGHT
 6  5X20 2X40, 1X50 1X30, 2X40 340/MEDIUM
 7 3X40  1X30, 2X50 1X40, 30, 30, 20 370/HEAVY
 8 3X30  1X30, 2X40 1X40, 20, 20 280/RECOVERY
 9 5X30  1X40, 2X50 1X20, 30, 20 360/LIGHT
 10 3X50  2X40, 1X60 3X30, 1X20  400/MEDIUM
 11 4X50  1X40, 50, 60 2X20, 1X40 430/HEAVY
 12 3X30  2X20, 1X30 3X40  280/RECOVERY
 13 3X60  2X40, 1X50 2X40, 1X20 410/LIGHT
 14  3X60  3X50 3X30 420/MEDIUM

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