East and West pole vault. May to August.

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5 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

East and West Pole Vault.
Intermediate Routine For Beginners-Intermediate. This routine was designed for winter strength and endurance.
. This 6 day split routine consists of chest,shoulders,back,arms and some legs training. The goal of this routine is to gain maximum strength and power while keeping fat gain at minimum.

Push ups day 1 8 exercises, 42 mins

Elevated Push-Up	5x20 reps	rest: 60s
Chin-Up	1x12 reps	rest: 60s
Weight Plate Russian Twist	1x24 reps	rest: 60s
Cable Pullover (Supine)	1x20 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	1x10 reps	rest: 60s
Stability Ball Pike Push-Up	1x20 reps	rest: 60s
Jackknife Sit-Up	1x30 reps	rest: 60s

Cable pull-overs day 1 7 exercises, 38 mins

Cable Pullover (Supine)	5x20 reps	rest: 60s
Dumbbell Press (Stability Ball)	1x10 reps	rest: 60s
Chin-Up	1x12 reps	rest: 60s
Elevated Push-Up	1x22 reps	rest: 60s
Jackknife Sit-Up	1x30 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	1x20 reps	rest: 60s
Barbell Clean and Jerk	1x10 reps	rest: 60s

Chin ups day 1 6 exercises, 31 mins

Chin-Up	5x12 reps	rest: 60s
Stability Ball Pike Push-Up	1x22 reps	rest: 60s
Jackknife Sit-Up	1x30 reps	rest: 60s
Barbell Clean and Jerk	1x10 reps	rest: 60s
Barbell Bulgarian Split Squat	1x10 reps	rest: 60s
Dumbbell Alternating Front Raise	1x10 reps	rest: 60s

Push ups day 2 7 exercises, 36 mins

Elevated Push-Up	5x22 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	1x10 reps	rest: 60s
Chin-Up	1x12 reps	rest: 60s
Jackknife Sit-Up	1x30 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	1x20 reps	rest: 60s
Cable Pullover (Supine)	1x20 reps	rest: 60s
Barbell Front Squat	1x10 reps	rest: 60s

Cable pull-overs day 2 6 exercises, 36 mins

Cable Pullover (Supine)	5x20 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Stability Ball Pike Push-Up	1x22 reps	rest: 60s
Barbell Front Squat	1x10 reps	rest: 60s
Chin-Up	1x12 reps	rest: 60s
Jackknife Sit-Up	1x30 reps	rest: 60s

Chin ups day 2 7 exercises, 37 mins

Chin-Up	5x12 reps	rest: 60s
Elevated Push-Up	1x22 reps	rest: 60s
Jackknife Sit-Up	1x30 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	1x20 reps	rest: 60s
Cable Pullover (Supine)	1x20 reps	rest: 60s
Barbell Single-Leg Squat	1x10 reps	rest: 60s
Dumbbell Upright Row	2x10 reps	rest: 60s