Summer Training: Spring Valley\'s Drew Walker


Drew Walker is a rising senior pole vault athlete at Spring Valley. Walker\'s training this summer consists of participating in cross country workouts to prepare for the 2007 track and field season. Walker finished third at the 2006 state meet, based on a judges\' decision, with a best vault of 13-06.00.

June 12
Got in a light mile run and then hit the pool, swam about half mile. I ended the day with another light two mile run and my nightly sit ups and push ups.

June 13
After a light morning mile run I hit the weight room for the first time this summer. I decided that day one I would focus on my back and shoulders. I got in a great shoulder workout (pullovers, dumbbell exercises, etc.), which is key in the vault as good shoulder strength and rotation are essential. I threw in some inverted push-ups to really get a good strength workout. I got in another mile run that night.

June 14
Started today off with a mile swim across the lake. This proved rather tiring from the workout yesterday. After relaxing for a while it was time for my first day of speed training (20 hills with wind resistance). And then finished that up with a half mile good pace run.

June 15
Second day in the weight room for this week and today I focused on legs. (Three sets of leg presses at 250 and 280 lbs. 3x10 leg curls at 60 lbs.) At this point I could really start to feel it and was reminded of the hard running the day before.

June 16
Today was rather exciting for me. I started the day off with a three quarters of a mile fast swim and then took a break to get online to register for the Georgia Elite pole vault camp in July which I am really excited about. I'll have the chance to train with some really great vaulters from around the region and work on my own personal form and technique, it will be a great experience. I was in the mood for vaulting, and while my actual vaulting won't start for another couple of weeks I got in some good drills, Some vaulter style pull ups and pop ups which really help with your form and explosion at the top. Little things like this are what really make a difference once you get up there at the bigger heights.

June 17
Two Miles today, of course those XC guys will shrug this one off, but remember I'm a vaulter/sprinter. I decided not to time it to spare myself the embarrassment but overall it felt great. Day three in the weight room felt really good too, focusing on arms and chest I got in 3x8 curls at 60 lbs. and 3x8 dumbbell curls with 35 lb. weights. On the bench press I rep\'d 180 lbs five times in three sets. I also threw in some dumbbell fly's and presses with the 35 lb. weights. The workout was capped off with 15 inverted push-ups and 45 sit-ups. Later that night, after work, I got in another mile for a total of three miles that day.

This was my hardest day of training in week one and it felt really good. My muscles felt loose and I was surprised at my energy level and ability to perform and this point in the summer.

June 18
This was a good rest day, I iced in the morning from the day before and then got in a light swim of about a mile. I really was sore and got a lot of time to relax. I got my first chance to watch the college world series on television and worked a shift that night. I did get in a mile run after work and a solid set of push-ups and sit-ups.

Week one thoughts
I left the week sore, but I feel like I achieved a lot. I wanted to ease in to my workout routine and just get in light workouts. I lifted a bit heavier than I expected to and I really need to focus on icing and making sure I don't end up getting hurt. Next week my workouts start fully, I'll more than likely start my vaulting on a two day a week schedule and get in several sessions at the track. It feels like this is going to be a great summer of training and I fell really good about my training.