Track and Field

superhero_1 · September 16, 2006, 1:04am

anyone know the best exercises for the 100m and pole vault? Besides sprinting of course.

on_edge · September 17, 2006, 3:26am

Cleans, Snatches, Squat, OH Squat, Front Squat, Split Squat, Pullup, Pike Pullups, Rows, Hanging Pikes, Skull Crushers and Plyos.

Shammy · September 17, 2006, 4:30am

same question but for 400-800?

same exercises?

superhero_1 · September 17, 2006, 4:12pm

OH Squat, Front Squat, Split Squat, Pike Pullups, Hanging Pikes, and Plyos.

what are these?

is there a thread somewhere that explains a lot of these exercises

superhero_1 · September 17, 2006, 4:16pm

[quote]on edge wrote:
Cleans, Snatches, Squat, OH Squat, Front Squat, Split Squat, Pullup, Pike Pullups, Rows, Hanging Pikes, Skull Crushers and Plyos.[/quote]

what are pike pullups, haning pikes and plyos?

Tsypkin · September 17, 2006, 4:47pm

exrx.net/Lists/PowerExercises.html

They may not all be there, but a lot of them are.

Smitty · September 17, 2006, 7:11pm

[quote]on edge wrote:
Cleans, Snatches, Squat, OH Squat, Front Squat, Split Squat, Pullup, Pike Pullups, Rows, Hanging Pikes, Skull Crushers and Plyos.[/quote]

I’m just curious about how skull crushers made this list…

V_R · September 17, 2006, 8:35pm

[quote]on edge wrote:
Cleans, Snatches, Squat, OH Squat, Front Squat, Split Squat, Pullup, Pike Pullups, Rows, Hanging Pikes, Skull Crushers and Plyos.[/quote]

Pretty much covered right there.

superhero_1 · September 18, 2006, 1:24am

i can definitly see skull crushers (at least for pole vault) since you really use your triceps.

bench press at all? military press?

Xen_Nova · September 18, 2006, 3:27am

add handstand pushups and pistols.

relative strength is essential for track n field.

keep your hands fairly close for the HSPU with pole vaulting.

on_edge · September 18, 2006, 3:22pm

[quote]Smitty wrote:
on edge wrote:
Cleans, Snatches, Squat, OH Squat, Front Squat, Split Squat, Pullup, Pike Pullups, Rows, Hanging Pikes, Skull Crushers and Plyos.

I’m just curious about how skull crushers made this list…
[/quote]

They’re PV specific. Bottom arm needs to apply pressure to the stiff pole, but with out straight arming. Most young vaulters completely collapse this arm making it impossible to drive it up over their head too get in a highbar position.

on_edge · September 18, 2006, 3:24pm

Also, the low back takes a beating when planting the pole. Low Back Hypers will strengthen the area and you can never go wrong with some kind of Glute-Ham Raise. Add those to your list of exercises to look up.

on_edge · September 18, 2006, 3:26pm

[quote]Xen Nova wrote:
add handstand pushups and pistols.

relative strength is essential for track n field.

keep your hands fairly close for the HSPU with pole vaulting.[/quote]

Xen, not everyone is superman.

Smitty · September 19, 2006, 7:56pm

[quote]on edge wrote:
Smitty wrote:
on edge wrote:
Cleans, Snatches, Squat, OH Squat, Front Squat, Split Squat, Pullup, Pike Pullups, Rows, Hanging Pikes, Skull Crushers and Plyos.

I’m just curious about how skull crushers made this list…

They’re PV specific. Bottom arm needs to apply pressure to the stiff pole, but with out straight arming. Most young vaulters completely collapse this arm making it impossible to drive it up over their head too get in a highbar position.[/quote]

I see, I didn’t even think of pole vault (must of missed that in original post)

B_Ford · September 19, 2006, 10:48pm

No one has said the box squat yet?

The idea is to increase posterior chain strength, this is more important than the knee extensors.

Exercises

Box Squat
Wide Stance Back Squat
Bench Press or Military Press
Chin Ups
High pulls (has many benefits of the olympic lifts, i.e explosive, hip dominant, without the problem of a learning curve)
Glute-Ham-Raise (not many gyms have these)