20 Week Pole Vault Training Program

POLE VAULT TRAINING PLAN

Title: Pole Vault Training Plan - 20-Week Periodized Program

Description:

Complete 20-week pole vault training progression from a 15 years division 1 coach. Designed to build runaway speed, technical consistency, and vault height through systematic periodization.

What You Get:

• Week-by-week training structure tailored specifically for pole vault demands
• Integration of sprint mechanics (Unit 1-5) with vault-specific technical work
• 20-week progression from general prep through peak competition
• 6 training days per week with clear progression
• Proven framework used by Big Ten pole vaulters

The Program Includes:
✓ Sprint mechanics and acceleration development (vaults are 40-meter approaches)
✓ Vault-specific technical work (approach drills, pole drops, runway consistency)
✓ Multi-jump progressions adapted for pole vault takeoff mechanics
✓ Upper body and core strength specialized for vault demands
✓ Plyometric work targeting elastic power and body awareness
✓ PV-specific gymnastics and conditioning blocks
✓ Periodized intensity and recovery built-in

BONUS INCLUDED:
✓ Full Inventory Sheet - all circuits and warmups corresponding to the training plan
✓ Wicket Spacing Guide - exact measurements for approach drills and technical work

VIDEO DEMONSTRATIONS:
Most circuits and exercises are demonstrated on the Pirate Ship Athletics YouTube channel (@PirateShipAthletics).

Who This Is For:

• Pole vaulters training in off-season or building a foundation
• Coaches developing vault-specific programs
• Programs wanting a structured approach beyond general sprint work
• Athletes seeking collegiate-level training methodology

Format: PDF, one week per page, easy-to-follow daily structure.