Strength & Conditioning

X Vault strength and conditioning philosophy for Pole Vaulters focusses around five key principles. Eccentric strength development, rate of force development, time to peak velocity, tissue stiffness and specific transferrable movement competencies.

Strength and Conditioning for Pole Vaulters: A Progressive Approach

Pole vaulting demands a blend of power, speed, coordination, and eccentric strength. Strength and conditioning can dramatically improve performance by optimising the athlete’s ability to generate and transfer force. Leading experts in the field, emphasise a progressive training approach incorporating key methods for enhancing these attributes.

Eccentric Strength for Take-off

The take-off in pole vaulting requires exceptional eccentric strength, particularly in the lower limbs, to decelerate the body and store elastic energy. Eccentric training should be introduced progressively, starting with controlled lowering movements such as slow eccentric squats or hex bar dead lifts progressing to more dynamic exercises like eccentric fly wheel then drop jumps. This allows athletes to tolerate greater forces and improve their take-off efficiency.

Rate of Force Development (RFD)

Generating speed and power in the vault is tied to an athlete’s rate of force development. RFD is improved through explosive movements like Olympic lifts (clean, snatch) and plyometrics. Additionally we can use partial lifts, step ups and medicine ball throws to generate force at speed.

Lifting Intent & Time to Peak Velocity

Lifting with intent is critical for pole vaulters aiming to improve power output, our athletes are taught to move weights explosively, regardless of load. We can select certain lifts, jumps and throws with a specific velocity component that replicates the contact velocity we are working towards. We feel focusing on the velocity component during lifts is crucial to transferring strength gains to sport-specific movements like pole vaulting.

Here is a chart to help you select the lifts that replicate your take off velocity.

Peak Force	SSC Duration m/s	Peak Force	SSC Duration m/s	Peak Force	SSC Duration m/s
Sprinting	80-90	Long Jump	140-170	Pole Vault & HJ	150-300
Time to Peak Vel	duration m/s	Time to Peak Vel	duration m/s	Time to Peak Vel	duration m/s
Drop Squat  40k	80	20cm Drop Jump	130-300	Box Jumps	150-250
Drop Squat uni 100k	90	Hurdle Jumps	150	Jump Squat 100k	260
Step up 5cm uni 50k	90	MT Clean Pull @30%	150	Hang Clean 70k	300
1/4 Squat  100k	110	Med Ball Throws	100-150	Squat Jump	320
				Hang Snatch 50k	370
				Full Squat 80k	390
				Hang Clean Pull 120k	390
				CMJ	390
				Floor Snatch 50k	930
				Floor Clean	1.53
				Floor Clean Pull 120k	1.67

Tissue Stiffness - Complex Training

We incorporate plyometrics within a complex training framework to maximise both force development and speed. By pairing heavy lifts with dynamic movements like box jumps and pogo's, our athletes enhance both neural recruitment and muscle stiffness. Fundamental for developing runway speed and during take-off.

Specific Transferable Movement Competencies

Transferable movement competencies prioritise the transfer of training gains into actual athletic performance. We challenge traditional strength and conditioning by focusing not just on building raw strength or power, but on training the nervous system to develop coordination and control that carry over to pole vault specific movements.

Athletic movements (like sprinting, jumping, and vaulting) rely on complex, coordinated actions across multiple joints. To improve transferability, we ensure key elements such as elasticity and reactive strength, are included within our overall plan. Movements that enhance the stretch-shortening cycle, like bounding, reactive plyometrics and medicine ball throws apply directly to vaulting, where athletes need to generate maximum power off the ground quickly. Our methods ensure that strength and conditioning training directly enhances the athlete's ability to perform their sport, rather than simply boosting gym-based metrics.

Example lifting complexes

Please note these examples are time phased for athletes within their individualised training periodisation, lower & upper conditioning may have a different focus.

Primary lifts

Eccentric Focus 150+m/s Tri Set

Lift	Sets	Reps	Tempo	Recovery	Phase
Band Hex DL	4	4	401	3mins	Acc
Depth Jump Hold	4	3	101	3mins	Acc
Bar Pogos 20k	4	8	101	3mins	Acc

Accessory lifts

Lift	Sets	Reps	Tempo	Rec Set	Rec Exs
RDL	4	6	402	2mins	2mins
Iso Bosch DL	4	10s	Nil	10s	2mins
St Leg Ham Tantrums	4	6s	101	10s	2mins
Psoas Tantrums	4	6s	101	10s	2mins
90° SL Soleus Raise	5	8	404	90s	2mins
Hip Flexor Drives	3	6	101	90s	2mins

Upper Lifts

Session One	Set	Reps	Tempo	Rec Set	Rec Exs
Bench Press	4	8	Mod	30s	3min
Seated Military Press	2	8	Mod	30s	3min
Prone Row	4	6	Mod	30s	3min
Pull overs	2	6	Mod	30s	3min

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