Day 2-Long Approach Vault Day

• Pole vaulting at RISE – This day is generally your long approach day, and will usually be the following progression, but always listen to your class coach if they say otherwise.
  • 3x On the Foot Swing Through
  • 3x On the Back Swing Through
  • 3x On the Side Swing Through or Straight Pole Corkscrew
  • 2-3x Running Plant Drill (RPD)
  • Full vaults for the remainder of the workout
• After your class, stick around and perform the following exercises.
  • 3×6 Banded Hexbar Deadlift.
    • Make sure you are increasing weight incrementally each set and using a weight that you can move FAST!!!
    • NOTE: If you are currently dealing with or recovering from a back injury please do lunge walking instead.
  • 3×10 Pull Ups (knuckles facing you)
    • Use pull up trainer or bands if necessary
    • Use chain belt with weight if necessary

If you have questions on how to perform these drills and exercises, please refer to the videos below.

Day 3-Recovery Day

• Drink lots of water (balanced out with electrolytes) and eat nutrient dense foods
• Do your full warm up (we will sometimes call this a “shake out”)
• Roll out your muscles using a roller, lacrosse ball, etc.
• 50x Snap, Crackle, Pop Drill – aka Walking Plant Drill with a PVC pipe.
  • 25 reps from 2 lefts
  • 25 reps from 4 lefts
  • Bonus points if you do reps from 5 and 6 lefts as well!
  • This is a VERY IMPORTANT DRILL, please don’t skip!

Day 4-Short Approach Day

• Pole Vaulting at RISE – Short Approach Day (Short approach is generally considered 4 lefts at RISE)
  • Some people will not have a “short approach” based on your developmental stage.  In this case, listen to your class coach’s instructions.
  • For those that do have a short approach, embrace and fall in love with the drills.  They may not be as “fun” as full vaults, but they are the cornerstone of our system, and will provide you with the greatest amount of return for your effort.
    • 3x On the Foot Swing Through
    • 3x On the Back Swing Through
    • 3x On the Side Swing Through or Straight Pole Corkscrew
    • 5x Running Plant Drill (RPD)
    • 5x Half Drill
    • 5x 3/4 or Corkscrew drill
    • 5x Full vaults
• After class, stick around and perform this workout.
  • Back Squat 3×6 w/ 3×6 Box Jump superset
    • Make sure you are incrementally increasing weight each set and using a weight you can move FAST!!!
    • If you are currently dealing with or recovering from a back injury, please do lunge walking instead.
  • 3×10 Swinging Bubkas or Static Bubkas (advanced)
    • Can’t do a Swinging Bubka?  Check out the Bubka Progression video below.
    • You HAVE to be able to do this exercise with EASE in order to have a chance of reaching your full potential.  It is frustrating building the strength for it, but stick with it and reap the rewards.

Day 5-Sprint Day

• Full warm up
• Choose from the following sprint workouts
  • 5x100m
  • 10x50m
  • 15x25m
  • We are trying to become FAST.  We are not looking to be bent over gasping for air.  You need to take enough rest to give a 100% effort on every rep.  In order to do this, you would need a minimum of 2-3 minutes of rest between reps.
• After your workout is over and your heart rate is down complete the HIP ROUTINE below to help strengthen your hips and protect your back from injury.

Day 6-Recovery Day

• Drink lots of water (balanced out with electrolytes) and eat nutrient dense foods
• Do your full warm up (we will sometimes call this a “shake out”)
• Roll out your muscles using a roller, lacrosse ball, etc.
• 50x Snap, Crackle, Pop drill – aka Walking Plant Drill with PVC pipe.
  • 25 reps from 2 lefts
  • 25 reps from 4 lefts
  • Bonus points if you do reps from 5 and 6 lefts as well!
  • This is a VERY IMPORTANT DRILL, please don’t skip!

Day 7-Recovery Day

• Drink lots of water (balanced out with electrolytes) and eat nutrient dense foods
• Do your full warm up (we will sometimes call this a “shake out”)
• Roll out your muscles using a roller, lacrosse ball, etc.
• 50x Snap, Crackle, Pop drill – aka Walking plant drill with PVC pipe.
  • 25 reps from 2 lefts
  • 25 reps from 4 lefts
  • Bonus points if you do reps from 5 and 6 lefts as well!
  • This is a VERY IMPORTANT DRILL, please don’t skip!
• Complete the HIP ROUTINE below to help strengthen your hips and protect your back from injury.