11/30/2016
USA Olympic Training Center Teaching Progressions for Pole Vault
By John Dagata USA Olympic Training Center
CYCLE #h
Kenzie ShellShell- Annual Plan 2015 2015--2016 DATES
WEEKS Per-Cycle
WEEK THEME
CYCLE THEME
Action Plan
CYCLE II
26/10/0922/11/09
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Special Preparation
1. PV Drills: (4 Steps-2 Lefts) 1 Hand/2 Hand Walking Pole Drop Wicket Run/Posture Sand Jumps: 8 Step/10 Step
CYCLE III
23/11/0920/11/09
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. I
2. Approach 10-12 Step Hand/Swing Drive Phase Pole Drop
CYCLE IV
04/01/1031/01/10
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. II .
3. Approach 12-14 Step Transition Phase Take Off
CYCLE V
01/02/1028/02/10
4
1: Maximal Strength 2: Special Strength 3: Max-Combo Stre.
Pre. Comp. I
4.Full Approach Continuation Phase Shine Angle
CYCLE VI
01/03/1028/03/10
4
Pre. Comp. II
Cal Track & Field 29/03/1025/04/10
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre
4
1: Maximal Strength 2: Special Strength
Comp. I
CYCLE VII
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Kenzie ShellShell- Annual Plan 20152015-2016 CYCLE #
DATES
WEEK THEME
CYCLE THEME
COMPS.
CYCLE II
26/10/0922/11/09
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Special Preparation
1. PV Drills: (4 Steps-2 Lefts) 1 Hand/2 Hand Walking Pole Drop Wicket Run/Posture Sand Jumps: 8 Step/10 Step
CYCLE III
23/11/0920/11/09
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. I
2. Approach 10-12 Step Hand/Swing Drive Phase Pole Drop
CYCLE IV
04/01/1031/01/10
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre.
Spec. Prep. II
3. Approach 12-14 Step Transition Phase Take Off
CYCLE V
01/02/1028/02/10
4
1: Maximal Strength 2: Special Strength 3: Max-Combo Stre.
Pre. Comp. I
4.Full Approach Continuation Phase Shine Angle
CYCLE VI
01/03/1028/03/10
4
1: Maximal Strength 2: Special Strength 3: Maximal Strength 4: Max-Combo Stre
Pre. Comp. II
Cal Track & Field 29/03/1025/04/10
4
1: Maximal Strength 2: Special Strength
Comp. I
CYCLE VII
WEEKS Per-Cycle
Proper Sprinting
Start
Acceleration
Top Speed
• Primary goal is to overcome inertia • Starting position should be characterized by shoulders below the hips (applies to blocks, 3-pt, crouch, rollover, etc.) • Foot Spacing • Initial movement involves explosive hip extension (shoulders will be up, not down!) • Emphasis on pushing to develop momentum (Don’t confuse pushing to be bounding) • Progressive – Each step gets longer and faster • Smooth transition into Top Speed mechanics (shin/trunk angles become progressively more vertical)
• Pushing continues – Vertical in nature • Upright posture – Shoulders on top of hips • Knees down – Continue to turnover • Foot contacts directly under the hips
Proper Approaches Starting Stance
Phases
Points of Emphasis
• Walk-in, bound-in, etc. / Crouch / Rollover • Variability • Same goals as sprinting – overcome inertia through explosive hip extension
• Phases should be seamless / more condensed than 100m sprint • Drive – balance of flight and turnover • Transition – progressively push up tall • Continuation – Don’t press, maintain turnover and feel a little bounce • Posture • Rhythm • Elastic Energy
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Event Considerations • Achieve highest velocity that can be attained without sacrificing proper sprint mechanics or execution of take-off mechanics Long Jump / • Preparation for take-off / Penultimate Lowering? Triple Jump
High Jump
• Fewer steps -> Phases even more condensed • Must be upright prior to curve entry • Curve running considerations
Pole Vault
• Pole carry – don’t be a chicken / fishing for Moby Dick • Pole drop – Not too early, marry rhythm and pole drop • Pole drop cont. – Massive effect on posture
Training Plans Theme: Max-Strength
Cycle #: C-VIII
Power
Recovery
Mon
Tu
ACC Speed: Dis: 10, 15, 20 Sets: 10, 8, 6
Special Strength
MJ Rudiment 30m x 1
Olympic
Recovery
Wed
Thur
Speed Develop: Dis: 30, 40, 50 Sets: 4, 3, 2
Pole Vaulting GSC Pedestal 1x8
Jumps Squats 1x6x81% 1x4x83% 1x2x85% 1x1x87% Pull-Ups (Continuous) 1x6x81% 1x4x83% 1x2x85% 1x1x87% Multi Throw OH Throw 4k X 6-8
ASC Throws Spec 2x6 Ows ½ Set Short Strength Med-Ball Twisting I 1x 8
Snatch Pull 4x2x85% Hang Snatch 2x2x85% 2x2x87% DB Jerk 2x3x85% 2x3x87%
Date: 05/03/12-05/30/12
Power Fri
Pole Vaulting
ACC Speed: Dis: 15, 20, 25 Sets: 8, 6, 4
GSC Pedestal 1x8
MJ x 2 Box x 3 Hurdle x 3
ASC Throws Spec 2x6 Ows ½ Set Short Strength Med-Ball Twisting I 1x 8
Jump Squats 1x6x81% 1x4x83% 1x2x85% 1x1x87% Pull-Ups (Continuous) 1x6x81% 1x4x83% 1x2x85% 1x1x87% Multi Throw FH Throw X 6-8
Olympic Sat Speed Endur: 150, 125, 100 5, 3, 2
What is Special Strength?
Snatch Pull 4x2x85% Hang Snatch 2x2x85% 2x2x87% DB Jerk 2x3x85% 2x3x87%
Notes: As Percentages Increase, The Volume will Decrease: As Percentages Decrease, The Volume will Increase:
100
Balancing Maximal Strength & Special Strength Volumes
90 80
Monday (Power) Tuesday (Olympic) Thursday (Power) Friday (Olympic)
70 60 50
Maximum Strength 1st Week
Special Maximum Strength Strength 2nd Week 3rd Week
MaxCombo 4th Week
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Special Strength
(Exercises Specifically Intended for Performance) Multiple Jumps: Jump Circuits (Series of 6-8 exercises with jumping at
low amplitude), Box Jumps (5 Boxes Arranged in Ascending Order), Hurdle Hops (Continuously Jumping Over 5 Hurdles & Focusing on Low Ground Contact Times of 0.2 Seconds)
Sprints: Maximum Velocity efforts at Ranges of 10m-50m (Speed Acceleration), 50m-120m (Speed Development), 80m-150m (Speed Endurance) & Velocity in a Global Sense (Backwards, Sideways)
How Much And When?
Multiple Throws: These can be done with a shot Putt, a kettlebell, a powerball, a medicine ball or a weightlifting plate.
General Strength Circuits: A series of 8-10 exercises using body weight as resistance.
Maximal Strength (Weightlifting) Power Lifting: Full Squat (Front & Back) , Jump Squat, Bench Press, Incline Press, Military Press, etc. Olympic Lifting: Cleans (From the Floor & Hang) , Snatch (From The Floor & Hang) , Jerks (Front & Back) , etc.
When Is Strong, Strong Enough?
Ancillary Strength Circuits: A series of 810 exercises with weights
Event Considerations – Pole Vault
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Training Considerations Sprint Training
Approaches
• Acceleration Development (sprints <= 40m, block starts, & resisted runs) • Speed Development (sprints 40-60m, full recoveries, sprint-float-sprint) • Speed Endurance (High quality, opportunity to work on sprint mechanics)
• Approaches away from runway (on track w/ tape measure) • Approaches on runway / apron • Adjust sprint mechanics before adjusting marks
• Emphasize sprint mechanics during jump sessions (even from short approach) Other Notes • Support with other training (multi-jumps, multi-throws, olympic lifting, etc.)
Mon. Warmup: Warm-Up #2
Tu.
Acc Dev. 6 x 15m 4 x 25m 2 x 35m
PV Drills: (4 Steps-2 Lefts) 1 Hand/2 Hand 8 Step/10Step
Rest = 2’ (Sets) Flats/Track
HJ Drills: Figure 8/Bound Skip for Height Dunks 6 step Jumps 10 Step Approaches
Start Position: Crouch/Roll
Special MJ Rudiment 1 x 10
Strength
Snatch Pull 6x4x85%
Back Squat 4x6x85%
Power Snatch 8-10x2x85%
Pull Ups 3x6
Front Jerk 8-10x2x85% OH Throws x6 M = 16lb W = 4k
Wed.
Warmup: Warm-Up #2
DB Bench Press 4x6x85%
Cooldown: A w/ 50m Backwards Bear(15 sec)
Warmup: Warm-Up #2 Rings/Bar: Still Swing Moving Swing Hand Stand Still Hand Stand Walk/Still
Special GSC Leo 1x10
Thur. Warmup: Warm-Up #2 PV Drills: (4 Steps-2 Lefts) 1 Hand/2 Hand 8 Step/10Step HJ Drills: Figure 8/Bound Skip for Height Dunks 6 step Jumps 10 Step Approaches Strength Snatch Pull 6x4x85%
Multi Throw Twisting I 1x8 ASC Saluda 2x10 Cooldown: A w/ 50m Backwards Crane (15 sec)
Power Snatch 8-10x2x85% Front Jerk 8-10x2x85%
Cooldown: A w/ 50m Backwards Bear(15 sec)
Cooldown:
Mon.
Warmup: 2 Spine x10 4 x 30m BU Warm-Up Specific Warm-Up: L Dribbles 1. M Dribbles 2. LL/RR 3. Hops 4. 3 x Spike BU 5. Runs
Tu.
Warmup: 2 Spine x10 4 x 30m BU Warm-Up Long Jump: Approaches Full Approaches See Penultimate Take Off Foot Position Take-off foot behind Landing Specifics
Acc Dev. 5 x 20m 4 x 25m 1 x 30m Rest = 3’ (Sets) Spikes/Track Start Position: Roll Over Blocks Special MJ RIP 1 X 4 Power Clean 1x2x70% 2x2x75% 2x2x80% 1x1x82% Front Jerk 1x2x70% 2x2x75% 2x2x80%
Strength Front Squat 1x4x75% 1x3x80% 1x3x82% 1x2x85% Incline Bench Press 1x4x75% 1x3x80% 1x3x82% 1x2x85% Pull-Ups
Wed.
Warmup: 2 Spine x10 4 x 30m BU Warm-Up PV Gymnastics Multi-Thows ASC HJ GSC Multi-Throws ASC
Special GSC Thor 1x10 Multi Throw JBH 1x4 ASC Cooper 2x10 Cooldown:
Thur.
Warmup: 2 Spine x10 4 x 30m BU Warm-Up Specific Warm-Up: L Dribbles 1. M Dribbles 2. LL/RR 3. Hops 4. 3 x Spike BU 5. Runs Acc Dev. 5 x 20m 4 x 25m 1 x 30m Rest = 3’ (Sets) Spikes/Track Start Position: Roll Over Blocks Strength MJ PEI X 4 Specialize Power Clean 1x2x70% 2x2x75% 2x2x80% 1x1x82% Front Jerk 1x2x70% 2x2x75%
Fri.
Sat. Warmup: Warm-Up #2
Warmup: Warm-Up #2 Speed Dev. 2-3 x 3 x 45m Rest = 3’ (Sets) Start Position: Crouch/Roll
Strength
Special MJ Hurdle Hop Stop 4 x Mid Height
GSC Leo 1x10
Incline Bench Press 4x6x85%
ASC Saluda 2x10
Back Squat 4x6x85% Pull Ups 3x6
Cooldown: A w/ 50m Backwards Bear(15 sec)
FH Throws x6 M = 14lb W = 4k
Fri.
Sat.
Warmup: 2 Spine x10 4 x 30m BU Warm-Up
Warmup: 2 Spine x10 4 x 30m BU Warm-Up
PV Drills: Speed Endurance: (Full: 14-16 Steps-Back 6 X 120 Side Take Off) Diagonals 1 Hand/2 Hand 10-12 Step 2:30 Rest HJ Drills: Figure 8/Bound Skip for Height 6 step Jumps 10 Step Approaches
Special Maximum Strength Step- Up 1x4x75% 1x3x80% 1x3x82% 1x2x85% DB Bench Press 1x4x75% 1x3x80% 1x3x82% 1x2x85%
Strength GSC Thor 1x10 Cooldown: B w/ 50m Backwards Crane ELDOA: L5S1
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USA Olympic Training Center Questions? John Dagata
[email protected] (405) 618-3887
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