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PURE SKY VAULTING CLUB

The Pure Sky family would like to wish everyone a happy and relaxing summer break. Enclosed are a list of workouts and how and when to do them. This is very important to your progression as an athlete. The more intense, the closer you stay to the scripted programs designed, and your commitment to not only following the program but to eat correctly and take care of your body is crucial to your development. You are the only one who is responsible for completing these workouts to make yourself a better vaulter. We have provided you a great way to become better on your own. But, YOU and ONLY YOU can make the ultimate sacrifice. How good do YOU want to BE? What are YOU going to DO to become what you WANT?

Some of the workouts might seem tedious and/or short/easy, but they are designed for a specific purpose and to gain strength you have to let your body recover, so follow the designed pattern, then after a few weeks if you believe you can add something, then by all means do so, but be smart. Also, correct form in all phases, from running to prehab to strength is a very important aspect of every workout.

All of these plans are used in conjunction with the many different philosophies I have learned over the years with strong emphasis on core workouts I found in the book “Core Performance” by Mark Verstagen. This is a very detailed and fabulous book. Mark is the strength coordinator for the NFL and also runs Core Performance in Arizona. He trains some of the world’s elite athletes in all sports. His workouts have proved to make me and the athletes I’ve coached become more stable and agile performers. I highly recommend this book and anything he produces.

At the end of these 12 weeks, we will be posting a new 4-week phase on the web site. This will be a recovery/relaxed period to get your body ready for the long haul from October to June. By this time you should know if you have done what it takes to make that next big jump. If you have, we can’t wait to see what you will do in 08. If you have not, well, you have no one to blame but yourself….

“Pain is just weakness leaving the body”…..repeat this when it hurts.

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PURE SKY VAULT CLUB
MOVEMENT PREP

MOVEMENT PREP- THE MOVEMENT PREP IS AN INTEGRAL PART OF YOUR TRAINING. THE VALUE OF THESE EXERCISES, AND THE LITTLE TIME IT TAKES TO DO THEM ARE CRUCIAL TO YOUR STRENGTH AND FLEXIBILITY. THIS IS TAKING AWAY FROM TRADITIONAL PRE WORKOUT STRETCHING, WHICH IS ALSO IMPORTANT BUT ONLY “AFTER YOU WORKOUT.”

>HIP CROSSOVER

>SCORPION

>CALF RAISE

>FORWARD LUNGE/ FOREARM TO INSTEP

>BACK LUNGE W/ TWIST

>LATERAL LUNGE

>HAND WALK

>STANDING “T”

>DROP LUNGE

>QUAD CIRCLES

>SUMO SQUAT

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PURE SKY VAULT CLUB

PREHAB

PREHAB-

Y- PHYSIOBALL BACK AND SHOULDER EXERCISE

T-PHYSIOBALL BACK AND SHOULDER EXERCISE

W- PHYSIOBALL BACK AND SHOULDER EXERCISE

L- PHYSIOBALL BACK AND SHOULDER EXERCISE

PB PUSH UP

PB REACH AND ROLL

GLUTE BRIDGE

ABDUCTION & ADDUCTION

QUAD CIRCLES

PILLAR BRIDGE FRONT - (hold 45 seconds)

PILLAR BRIDGE SIDE @ - (hold 45 seconds)

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PURE SKY VAULT CLUB

PHYSIO BALL EXERCISES

PHYSIOBALL-

PLATE CRUNCH

HIP CROSSOVER

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PURE SKY VAULT CLUB
RUNNING WORK OUTS
(Do running form drills everyday before the workout)

DAY 1 - 12 MINUTE JOG

DAY 2 – 10 X 100 YARD PROGRESSIVE RUNS

DAY 3 - STADIUM STEPS (30 seconds recovery between each)

2x Run Up 2 feet on each step

2x Run Up 1 foot on each step

2x Run Up skipping one step each stride

2x Single Leg Hops (1/2 way up, switch feet)

DAY 4 – 3 x - 15 Yard Sprint (30 second rest between each run)

3 x - 30 Yard Sprint

3 x - 60 Yard Sprint

3 x - 15 Yard Sprint

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PURE SKY VAULT CLUB

AGILITY WORK OUTS

AGILITIES-

Side to Sides - Jumping over a line, staying as close to the line w/o touching it

Front to Back - Same as Side to Side, except your going front and back

Rotational Jumps - Standing w/ feet facing forward and short, quick hops only!

Rotating at hip while keep upper body facing forward

Squat Jumps - Slowly go to low squat position with hands on head, and then
explode into a jump

Split Squat Jumps - Same as Squat Jumps except feet are split (IE: Lunge Position)

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PURE SKY VAULT CLUB
STRENGTH PHASES

STRENGTH 1- UPPER BODY CONCENTRATION

SUPERSET - Alternate DB Bench

Physioball Leg Curl

SUPERSET - 1 Arm - 1 Leg DB Row

Split Squat

SUPERSET - Push Ups

DB Curl to Press

DB Tricep Extension

Upright Row

STRENGTH 2- LOWER BODY CONCENTRATION

SUPERSET - DB Military Press

DB Romanian Dead lift

SUPERSET - DB Front Squat

DB Box Step Ups - alternate Legs

SUPERSET - Pull Ups

1 Arm Rotation w/ Cables or DB

STRENGTH 3 - BALANCED

SUPERSET - Alternate DB Bench

DB Lunge

SUPERSET - DB Tricep Extension

DB Curl to Press

SUPERSET - Cable Chop and Lift W/ Cables, Plate, or Medicine Ball

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PURE SKY VAULT CLUB
STRENGTH PHASES

STRENGTH 4 - UPPER EXPLOSIVE

SUPERSET - DB Bench + Explosion Push Up

Pull Up

SUPERSET - DB Curl to Press

DB Tricep Extension

SUPERSET - Front Lat Raise

Side Lat Raise

STRENGTH 5 - LOWER EXPLOSIVE

SUPERSET - Cable 1 Arm Rotation

Plate Russian Twist

SUPERSET - Split Squat + Split Jump

Plate Crunch

SUPERSET - DB Front Squat + Squat Jump

1 Leg Romanian Dead Lift

Sit Ups

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEKS 1 - 4

THESE ARE PREPARATION WEEKS IN WHICH YOU SHOULD BE CONCENTRATING ON FORM AND POSTURE, NOT AMOUNT OF WEIGHT, OR THE DURATION OF YOUR WORKOUTS. IN ADDITION, YOU NEED TO BE GETTING INTO GOOD EATING HABITS AS FAR AS NUTRITION AND YOUR RECOVERY AFTER YOUR WORKOUTS.

DB= DUMB BELLS- YOU WILL NOT USE ANY BARS FOR THESE WORKOUTS. DB’S ARE MUCH SAFER AND FORCES YOU TO USE YOUR STABILIZING MUSCLES, WHICH IS OUR MAIN EMPHASIS FOR THE NEXT 16 WEEKS.

WEEK 1-

Monday - Movement Prep x 8@

Strength 1 (1 Set x 12 Reps)

Run Day 1

Tuesday - Movement Prep x 8@

Prehab 1 (1x8@) (Pillar & Bridge -45 sec./side; 30 sec @)

Stretch

Wednesday - Run Day 1

Foam Roll (each leg muscle and back x 5)

Thursday - Movement Prep x 8@

Physio ball (1x8@)

Friday - Run Day 2 w/ 60 sec recovery between each

Foam Roll (each leg and back x 5)

Saturday - Movement Prep x 8@

Physio ball (1x8@)

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

2007

WEEKS 2 & 3

WEEKS 2 & 3 ARE BASICALLY THE SAME. YOU SHOULD TRY TO GET USE TO THE MOVEMENTS AND NOT SKIP ANY WORKOUTS. THESE ARE VERY IMPORTANT, AS YOUR BODY NEEDS TO START GETTING USE TO THE DIFFERENT TYPES OF MOVEMENT IT WILL BE EXPERIENCING DURING IN SEASON TRAINING.

Monday - Movement Prep x 10@

Strength 1 (2x12)

Physioball (1x8@)

Tuesday - Movement Prep x 10@

Prehab (1x10@) (Pillar & Bridge -60 sec./side; 40 sec @)

Run Day 1 + 3 minutes

Wednesday - Run Day 1

Foam Roll (1 x 6 each leg and back)

Thursday - Physioball (1x8@)

Prehab (1x10@) (Pillar & Bridge -60 sec./side; 40 sec @)

Run Day 2 w/ 45 sec. recovery between each

Friday - Jog 5 min- Warm-up

Strength 1 (2x12)

Stretch

Saturday - Active Activity

Foam Roll (1x6 each leg and back)

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 4-

IN WEEK 4 YOU WILL BE ADDING A STRENGTH PHASE AND SOME MORE RUNNING. IT IS IMPORTANT THAT YOU STAY HYDRATED AND EAT PROPERLY. WHEN DOING THE STRENGTH PHASE, CHOOSE WEIGHTS THAT ALLOW YOU TO DO THE FULL MOVEMENT WITH THE BEST POSSIBLE POSTURE. YOU ARE JUST WASTING YOUR TIME IF YOU ONLY CONCERN YOURSELF WITH HOW MUCH WEIGHT YOU ARE LIFTING, INSTEAD OF DOING THE MOVEMENT CORRECTLY, WITH THE BEST POSSIBLE POSTURE.

Monday - Movement Prep x 5@

Prehab (1x8@) (Pillar & Bridge - 2 x 30 sec. front/side; 20 sec sides@)

Foam Roll (1x8 each leg and back)

Tuesday - Movement Prep x 5@ (choose your favorite 5)

Strength 1 (3x8)

Wednesday - Warm-up-

Agility (2x)

Run Day 2 w/ 30 sec. recovery between each

Stretch

Thursday - Movement Prep x 5@

Prehab (1x8@) (Pillar & Bridge - 2 x 30 sec. front/side; 20 sec sides@)

Run Day 1 + 3 minutes

Friday - Movement Prep x 5@ (choose your favorite 5)

Strength 3 (2x10)

Saturday - Physioball (1x10@)

Foam Roll (1x8 each leg and back)

Run Day 3

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 5-

Monday- Movement Prep x7@

Run Day 1+ 3 minutes

Foam Roll x8 (full body)

Tuesday-Movement Prep x7@

Prehab 1x12@

Run Day 3

Foam Roll x8 (each leg and back)

Wednesday- Physioball 1x12@

Agility 2x10 seconds

Thursday- Movement Prep x7@

Physioball 1x12@

Run Day 2 (45 second recovery between each)

Stretch

Friday-Run Day 1+3 minutes

Foam Roll x8 (full body)

Saturday- Active Activity

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 6-

Monday- Movement Prep x8@ ( your favorite 5)

Run Day 1+6 minutes

Strength 3 (2x12)

Tuesday- Prehab 1x8@

Run Day 3

Foam Roll x 10 (each leg and back)

Wednesday- Movement Prep x 8@ ( the other 5)

Agility 2x6 seconds

Run Day 2 + 4 (60 seconds recovery between each)

Thursday- Active Recovery

Friday- Prehab 1x8@

Strength 2 (2x12)

Foam Roll x10 (full body)

Saturday-Physioball 1x12@

Run day 1

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 7-

Monday- Movement Prep x 10@

Agility 3x8 seconds

Run Day 3

Tuesday- Prehab 1x6 @ (one leg pillar bridges 2x@, 30sec front/ 15 sec sides)

Strength 4 (2x15)

Run Day 1+3 minutes

Wednesday- Physioball (1x12@)

Strength 5 (2x15)

Thursday- Movement Prep x 10@ (your favorite 5)

Run Day 2 +2 (30 seconds recovery between each)

Friday- Prehab 1x6@

Strength 4 (1x25)

Foam Roll (full body)

Saturday- Active Activity

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 8-

Monday- Prehab 1x5@

Run Day 2+ 2 (60 seconds recovery between each)

Strength 1 (4x6)

Tuesday- Movement Prep x6@

Strength 5 (4x6)

Wednesday- Run Day 1 + 8 minutes

Foam Roll x10 (each leg and back)

Thursday- Movement Prep x6@ (your favorite 5)

Agility 1x 12 seconds

Run Day 4

Strength 1 (4x6)

Friday- Movement Prep x6@

Physioball 1x6@

Strength 5 (4x6)

Foam Roll x10 (full body)

Saturday- Active Activity

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 9-

Monday- Movement Prep x 5@

Run Day 2 (-2) moderate pace w/ 90 seconds rest between each

Tuesday- Physioball 2x 8@

Foam Roll x 6@ (full body)

Wednesday- Movement Prep x5@

Agility 1x15 seconds

Run Day 4

Thursday- Active Activity

Friday- Movement Prep x 5@ (your favorite 5)

Prehab 2x8@ (one leg pillar bridge, 30 seconds front/ 20 seconds sides)

Run Day 1+ 3 minutes

Saturday- Active Activity

Foam Roll x 6@ (full body)

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 10 and 11

Monday - Movement Prep X12@ (favorite 6)

Strength 4 (2x20)

Run Day 1 + 8 min

Tuesday - Physioball x15@

Strength 5 (2x20)

Foam Roll x 10 @ (full body)

Wednesday - Movement Prep x 5@

Thursday- Prehab x 15@

Strength 4 (2x20)

Run Day 4

Friday- Movement Prep x 8@

Agility 1x6 sec

Strength 5 (2x20)

Saturday- Active Activity

Sunday- OFF (Active Rest)

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PURE SKY VAULT CLUB

STRENGTH AND CONDITIONING

WEEK 12

Monday- Movement Prep x 6@

Strength 3 (4x6)

Foam Roll x 6(full body)

Tuesday- Prehab x 8@

Physioball x 10@

Run Day 3

Stretch

Wednesday- Active Activity

Thursday- Run Day 1 + 8 minutes

Strength 4 (4x6)

Friday- Movement Prep x 6@

Agility 2x10 seconds

Strength Day 5 (4x6)

Foam Roll x 6@ (full body)

Saturday- Run Day 1 or Active Activity

Sunday- OFF (Active Rest)

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