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Pole Vault Workout Plan
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Pole Vault Workout Plan

4 Weeks / 3 Days per Week / Intermediate
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  • Gain Strength
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Pole Vault Weight Training Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 8,6,6 01:00
3 10 01:00
3 30 01:00
3 10 01:00
3 10 01:00
Chin-Up   Video icon
2 20 01:00
3 10 01:00
3 10 01:00
2 75 01:00
3 30 01:00

Notes:

Before every workout you should be performing dynamic stretching to loosen up your muslces.

Chin-ups and decline crunch are for max repetitions, a good goal to aim for is 20 chin-ups and 75 crunches. Just do your best on these.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

Pole Vault Core Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Plank   Video icon
3 00:01:00 None
3 00:00:45 None
3 10 None
3 00:15:00 None
3 10 None
3 25 None
3 20 None
3 20 02:00

Notes:

Having a strong core is very important in pole vaulting and it also helps to prevent possible injuries. When doing this core workout make sure that you focus on doing each exercises with the proper form.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

Pole Vault Complex Training Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 12 01:00
3 10 01:30
3 12 01:00
3 10 01:30
3 12 01:00
3 30 01:00
3 12 01:00
3 10 01:30
Crunch   Video icon
3 20 01:00
3 10 01:30

Notes:

Before every workout you should be going through a dynamic stretch and making sure that your muscles are loose.

For the squats, bench press, barbell lunge, and lat pulldowns you are going to pick a weight that you can only get 12 times (your 12 rep max). Every set you are going to challenge yourself with a weight that you can barely get 12 times. Use a spotter when doing these exercises.

Pole vaulting is a sport that requires great technique and form, however if you are not in the weight room improving your strength, speed, explosiveness, etc then you are limiting your potential. This workout is designed to give you the athletic tools to be the best pole vaulter that you can be. Along with this workout you need to be conditioning, eating right, and getting the proper rest.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Biceps blue Forearms blue Middleback blue Groin blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Chest blue Abs blue Quads blue Traps blue Chest orange Lats orange Quads orange Abs orange Triceps orange Biceps orange Obliques orange Shoulders orange
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