SUMMER WORKOUTS POLE VAULT
THREE DAYS A WEEK
I. WEIGHT TRAIN
EXERCISES SETS AND REPS
SQUAT OR LEG PRESS 3 SETS 12 REPS
ROWS 3 SETS 12
BENCH PRESS 3 SETS 10
CURLS 3 SETS 10
TRICEPS 3 SETS 12
HANGING LEG RAISE 3 SET AS MANY AS POSSIBLE
BACK EXTENSION 3 SETS 25
CLEANS 10-6 -3-3 ADD WT. EACH SET
3- 4 X 300 METERS @ 45 SEC FOR MALES, @ 72 SEC FOR FEMALES
IF NO ACCESS TO WEIGHTS DO FREE HAND EXERCISE BELOW
RUN 5 X 100 METERS
*AB WORK EVERY DAY
2 DAYS A WEEK
I. JOG 10 MIN
II. RUN 10 X 30 METERS WITH OR WITHOUT A POLE
III. SWIM 800 – 1600 METERS IF POSSIBLE, IF NO ACCESS TO A POOL DO
FREEHAND EXERCISES
EXERCISE SETS AND REPS
PUSHUPS 3 SETS AS MANY AS POSSIBLE
SITUPS 3 SETS 50 – 100
SQUATS 3 SETS 50 -100
LUNGES 3 SETS 20
BURPEES 3 SETS 25 – 50
HEEL RAISES 3 SETS 100
CHINUPS 3 SETS OF AS MANY AS POSSIBLE
HOP IN PLACE 3 SETS 50 WITH EACH LEG
BACK EX TENSIONS(COBRAS) 3 SETS 25 – 50