ZOMG

Zomg! Mr fox has finaly sent me an invitation to the blog! :D

Bout time mr Nik. Byt he way, my uncles girlfriend thought you were hot ;) ... Sorry scotty nothing was said about you. I think you need to do some more sit ups or somehting.

Kool, im a blogger now. Bi all

Track closed

The AIS track is supposed to now be closed to everybody, so the idea that we could train on the polevault runways has amounted to jack shitsu. Supposed to take 10 weeks for the work to be completed.

Scott has proposed that we swap a couple of sessions to deal with da sitchiyayshun. The 'complex' session (basically med-ball, plyo and running) will move to Wednesday, and pole runs can be done on Saturday somewhere. Saturdays could also involve road trips to Campbelltown. If four of us go, then the petrol cost for each of us will be pretty low.

We should pick somewhere to do this kind of stuff. There's some ovals at the mint that are OK and reasonably central, but not sure where Angus lives and Scott's moving to Belco so maybe somewher else will be better?

The next month or so I'm gonna be flat out at school, so my training commitments may be reduced a bit.

Where's Scott At?

Hi Guys,

Ive had interesting week, Emily and I had an offer excepted on a house. Can't believe the pace of everything that involves so my hands have been a litle full. Secondly I go on school camp tomorrow till friday. And if that doesn't complicate matters enough my phone was also stollen hence the blog post.
I'm using a old phone and don't have anyones number so if everyone could sent me a text or drop your number under this post it would be much appreciated lads.

Training schedule

Hi all Nick and I trained yesterday mourning and will possibly be getting together at my place to discuss training progs.
Anyway this will be my movements this week:
Monday: 4pm @ regatta
Tuesday: Weights TBA
Wednesday: Vault/run @ AIS 4pm
Thursday: Gymnastics @ Holder 8pm
Friday: Rest/cardio
Saturday: ssabs(super sonic ars burning session) ask me i know! @ AIS 10am
Sunaday: Rest/Cardio
this will be edited once Nick and i discuss more structured stuff.

PPPPP

Planning Prevents Piss-Poor Performance.

We should plan. I suggest checking out the article posted below. It's a bit general, so we'll have to come up with work to suit their suggested phases.

At the moment I think I'll be doing 2 or 3 whole body workouts per week in the ANU gym. Gymnastics once per week. Some various types of running, probably 1 or 2 times a week, maybe more but depends on how much spare time I'll have. Wouldn't mind rock-climbing once a week. I have a bunch of stretching and rehab stuff to do each day too.


I haven't actually compared the above to the periodised plan, so I'm yet to see if it'll fit.

Periodised training for Jumpers

Just downloaded a PDF here from the IAAF site. It has info on training for jumpers including pole vault. Just looked at it briefly - it looks useful.

New Box for Pole Runs built!

Thats right folks, just like the old days, we now have some pine board and a bunch of wood held together with nails and glue that we can use to practice our plants and pole runs. Made from the finest materials that I could find in my back shed, the unveiling will be this afternoon at the track, round 5ish.

No warranty given for any injury, death, injustice or sexually transmitted disease that results from the use of the new PoleVault Plantinator Slide board 2006(tm).

I will probably leave it at the track from now on, in the shed.

Getting a training schedule down

OK, I've removed a bunch of posts that are no longer relevant. Scott's proposed timetable is still there for us to hammer into shape.

Scott mentioned that he'd like to get a schedule together which matches sessions which we do consistently with the people who usually do them. Also we need to get everybody joined up to the blog or there's not much point in posting this stuff.

At the moment it pretty much looks like this for many of us:

Monday: track
Tuesday: pool
Wednesday: track
Thursday: gymnastics
Friday: track (light session pre-comp)
Saturday: track (comp), pool (if not doing Sunday)
Sunday: rest/pool

At the moment only Scott and Nic have been doing the gymnastics session. Other sessions like weights tend to be done on an individual basis. As a rough guide, if you're doing 2 (or more) sessions a day only 1 should be a hard session, and try to keep CNS and vegetative biased work on separate/alternating days (CNS bias = weights, speed, plyo, technical sessions; vegetative bias = endurance, tempo work, intervals)

I'm not averse to doing a session earlier in the day on competition days - it would just be an easier session - but for around about the last six comps/weeks the emphasis should be on competing. That would mean tapering off the volume of training and concentrating on sharp, intense, event specific training, and only doing other training sessions to maintain those more general qualities e.g. weights need be done only once every 7–10 days to maintain general strength. I have info somewhere for those who are interested in maintenance levels for various types of training.

Admin status

Anybody who joins should probably be given admin status so they can invite others to join the blog. Go to Settings>>>Permissions from the blogger dashboard. You can make anyone listed an admin - just click on the 'guest' link next to their name. Click the ADD AUTHORS button to send email invitations.

I guess we'll want to add Jason, Luke, Erin, and Terry. Maybe Mick, Ben, Les and anyone else new that anyone can think of.

Proposed Training Timetable

Hi all fello pole grabers, here is a preposed training schedule. Please leave suggestions and comments on what you may attend or not.

Competition Week....

Monday.
Pm: Pole vault @ Ais - Drills/helicopters/kick at bar/clearances/ sprints to finsh
Pm: Pool and spa @Ais

Tuesday.
AM: Weights @ ANU
Pm: Complex Session @ Ais

Wednesday.
Pm: Tempo Running session @ Grass Track TBA

Thursday.
AM Pole Vault @ Ais - Mostly jumping off full run up over a spunggy.
PM Gymnastics @ Holder

Friday.
Pm: Light Warm and Pole Runs and Stretches @ AIS

Saturday.
Pm: Competition

Sunday.
Recovery Stretch @ home and finger bumb hole!

Non Competition Week....

Monday.
Pm: Pole Vault @ais
pm: pool and spa in dick stickers

Tuesday.
AM: Weights @ Anu
PM: Tempo runs @ Grass Track tba

Wednesday.
Pm: Sprints and maybe LJ @ Ais

Thursday.
AM: Pole Vault @AIS - mostly pole runs and sprints
Pm: Gymspastics @ Holder

Friday.
Pm: Pole Vault @ Ais - Mostly clearances off full run. Comp Style

Saturday.
AM: Complex session
Pm: Weights @ anufollowed by posing and parkour in Dojo room.

Sunday.
Recovery Session

I will add detailed programs into these days once they are confirmed.
Oh Yeah and remember that every muscle you stretch you strengthen, and every muscle you strengthen you stretch!

yours truly scotty2hottie

A better to way to organise our glorious training

Greetings. As there is quite a number of comrades training with 'squad' now, we the benevolent dictatorship have decided to use this tool of capitalist running dogs - the weblog - to advise the comrades of training schedule. All comrades can have authority to post. Give one of the party membership your email address and you will be added to list.

Da svi`daniya.