General Plan for Remainder of Outdoor Season: Mar 23

Weeks 1-3: Specific Preparation Phase

- Weights: strength development
o Squats: 2-5 reps
2 weeks: parallel squats
1 week: half squats
o Cleans: 1-3 reps
1 week: power cleans
2 weeks: hang cleans
o Upper Body: general vault related exercises
o Core: general strength development
- Speed Work
o Acceleration Development
o Max Velocity
- Plyometrics
o Bounding, increasing volume and intensity
o Higher intensity multiple jumps circuits
- Technique
o Vault 1x long run, 1x short run
o Include pole runs on long run and acceleration days
o Easy drills related to current technical agenda as often as
possible
- Endurance
o Intensive Tempo: 1-2x per week
Week 4: Transition Week
- Weights: maintain weight, decrease volume
- No plyometrics
- Speed Work: same but half volume
- Technique: same but lower volume
- Endurance: maintain
Weeks 5-6: Power Development Phase
- Weights: power development
o Squats
1 week: Quarter Squats, push weight, 2-3 reps
1 week: Quarter Squats, explosive up (Fast), 5-6 reps
Follow with plyometric exercise
o Cleans: 2-3 reps
Hang Cleans
1 week: 1-2 reps, push weight
1 week: 2-3 reps, as fast as possible
o Upper Body: vault specific exercises
o Core: vault specific exercises
- Speed Work
o Maximum Velocity

Plyometrics
o Depth jumps
- Endurance: Speed Endurance
Week Two: Monday, March 30 Sunday, April 5
- Monday: short run vault
- Tuesday: acceleration development, lift, multiple jumps circuit,
upper body
- Wednesday: recovery, intensive tempo
- Thursday: pre meet
- Friday: Sam Howell, bounding, lift
- Saturday: intensive tempo, upper body
- Sunday: recovery
Week Three: Monday, April 6 Sunday, April 12
- Monday: short run vault
- Tuesday: acceleration development, lift, multiple jumps circuit,
upper body
- Wednesday: recovery
- Thursday: max velocity, easy lift
- Friday: pre meet
- Saturday: Quad meet, bounding, lift
- Sunday: recovery
Monday, March 30, 2015
- Warm up
o 600m jog
o hurdle mobility
o sprint drills
o med ball throws
- Short run pole vault
o 5 lefts
o ~10 jumps
- Samara running workout (not too fast)
Tuesday, March 31, 2015
- Warm up
- Hurdle drills
o 2x Lead leg
o 2x Trail leg
o 2x Over the middle
- Acceleration development
o 5x pole runs, measure speed
o 4x20m acceleration with first hurdle at high school height
o 3x20m heavy sled pull
o 3x20m heavy sled push
o 4x30m acceleration

Weights
o 6x1 power clean
o 4x4 (parallel box back squats, box jumps)
o 4x5 RDLs
o 3x (6 back hypers, 15 gag a giant)
Multiple jumps circuit: three rounds
o 5 high hurdle hops to 10m sprint
o 5 hurdle hops for distance to standing long jump
o 20 lateral hurdle hops
o 20 backboard touches
o 15 one leg stair hops
o 5 standing long jumps
Upper Body and Gymnastics
o Gymnastics warm up circuit
o blue mat gymnastics
o 5 press handstands
o front lever and planche work
o 4x4 dumbbell bench press
o 4x4 weighted pullup
o 5x barbell slide out max effort
o 3x 15 sec L sit with added resistance
o 3x5 cable rotations, alternate variation
o 3x10 slow upside down sit ups
o 3x10 hanging leg lift from L

Wednesday, April 1, 2015

- Warm up
o 600m jog
o hurdle mobility
o sprint drills
o med ball throws
- Intensive Tempo
o 6x150m buildup
Thursday, April 2, 2015
- Warm up
- Med ball throws
Friday, April 3, 2015
- Compete in Sam Howell Invitational
- Bounding
o 8x10 bounds for distance from standing start
- Weights
o 5x3 hang cleans

o 4x4 (half squats, explosive step ups)

o 4x4 glute bridge
Saturday, April 4, 2015
- Warm up
- Hurdle drills
- Intensive tempo
o 6x150m fast with good recovery
- Upper body and gymnastics
o blue mat gymnastics
o 5 press handstands
o front lever and planche work
o 5x2 dumbbell military press
o 5x2 weighted pullup
o 5x barbell slide out max effort
o 3x 10 sec V sit
o 3x5 cable rotations, alternate variation
o 3x20 russian twist with 45lb plate
o 3x5 HLL to bubka
Sunday, April 5, 2015
- Warm up
o 600m jog
o hurdle mobility
o sprint drills
o med ball throws
Monday, April 6, 2015
- Warm up
- Short run vault
o 4 or 5 lefts
o work on clearing high bars for that run
- Samara running workout (not too fast)
Tuesday, April 7, 2015
- Warm up
- Acceleration development
o 5x pole runs, measure speed
o 3x20m acceleration
o 3x20m heavy sled pull
o 3x20m heavy sled push
o 3x30m light sled pull
o 4x30m acceleration
- Weights

o 5x2 hang clean clean

o 5x3 (half back squats, box jumps)
o 4x5 RDLs
o 3x (6 back hypers, 15 gag a giant)
Multiple jumps circuit: three rounds
o 5 high hurdle hops to 10m sprint
o 5 hurdle hops for distance to standing long jump
o 20 backboard touches
o 15 stair hops
o 15 one leg stair hops
o 7 one leg stair hops skipping one step
Upper Body and Gymnastics
o Gymnastics warm up circuit
o blue mat gymnastics
o 5 press handstands
o front lever and planche work
o 4x4 dumbbell bench press
o 4x4 weighted pullup
o 5x barbell slide out max effort
o 3x 15 weighted hollow body rocks
o 3x5 cable rotations, alternate variation
o 3x10 hanging leg lift from L

Wednesday, April 8, 2015

- Warm up
o 600m job
o hurdle mobility
o sprint drills
o med ball throws
Thursday, April 9, 2015
- Warm up
- Hurdle drills
- Max velocity work
o 2x flying 30m
o 2x accelerate through 2 30 hurdles to 20m sprint
o 2x 60m sprint
- Weights
o 5x2 snatch
o 3x5 overhead squat (65lbs, 95lbs, 115lbs)
o 4x6 single leg RDL
Friday, April 10, 2015
- Warm up

Med ball throws

Saturday, April 11, 2015

- Compete in Quad meet
- Bounding
o 10x10 bounds for distance from standing start
- Weights
o 5x2 hang cleans
o 5x2 (half squats, explosive step ups)
o 4x4 glute bridge