Very useful. One addendum I might suggest: Make it clear that each row is one week. I read this, saw the chart, was impressed with your cruelty on making people do 4 sets of 6 reps of sprints every fourth day.
Not until I re-read it did I realise you probably mean each row is one of the four weeks.
Great. Because I am, discernably, a little thick sometimes, I actually tried it. I did not succeed. On the other hand, I did not die, so, you know, it won't kill you. ALthough you might wish it did. That third set of six reps...yi.
Without knowing much more about your training background or fitness history, or how exactly you're struggling with it, the following advice is gonna be a little more general, and broad, as it can be attacked a few ways.
There's the physical side of things, such as your strength. If you're not strength training, I suggest starting ASAP. In terms of lower body strengthening, exercises such as squats, deadlifts, and lunges will help. If you're not familiar with the exercises, learn how to perform them first before you go heavy. If you are familiar with them, then start lifting heavy. Choose a weight that will challenge you for 2-4 sets of 5-8 reps. Light weight, high rep exercises aren't gonna cut it. Then there's the actual skill component of jumping over the vault. Now for the PARE, generally they don't care how you get over the vault as long as you get over it and land in control on the other side. But I'm sure you want to save as much time as possible and want to clear the vault.
One of the better methods of clearing the vault without having to put a leg on top or stepping over, is to use what I call the arcing method. Here's an article I posted about the arcing method: http://rlconditioning.blogspot.ca/2014/12/jumping-3-foot-vault-for-pare-and-popat.html
Another way to help with the vault is to use heights lower than 3 feet. Aerobic steps and risers are great for this as you can adjust the height accordingly. Start with a low height (I say no lower than 2.5 ft), get comfortable jumping over that height (you can practice the arcing method), and slowly build up the height to 3 feet. One thing I should note about the arcing method is that you should still be jumping with the take off leg, and not just trying to step over.
Finally, you'll need to consider the mental component. I often find people have difficulty with the vault not because they can't physically do it, it's because they mentally psych themselves out. You need to believe that you can clear it. Visualize yourself jumping over it successfully over and over and over again. If you have anymore questions about the vault, or about the test, please don't hesitate to ask.
My Husband is training for the PARE and has run it several times, some successful, some not. The one thing that always seems to cause him grief is the five foot running long jump. He almost always touches the mat and gets time faults because of it. Do you have any suggestions on how to incorporate this into his training? He is a bigger guy (6'4" and 290 lbs) and not in amazing shape, but he does a mix of cardio and strength training 5-6 times a week and has been for a long time. He has no trouble with most of the course, but seems to really struggle clearing that mat and as he's not a natural runner the demerits are often enough for him to fail. Any advice would be greatly appreciated!
Very useful. One addendum I might suggest: Make it clear that each row is one week. I read this, saw the chart, was impressed with your cruelty on making people do 4 sets of 6 reps of sprints every fourth day.
ReplyDeleteNot until I re-read it did I realise you probably mean each row is one of the four weeks.
Thanks for the suggestion JonSmith. I've now made the changes so it's more clear.
DeleteMarc L.
Great. Because I am, discernably, a little thick sometimes, I actually tried it. I did not succeed. On the other hand, I did not die, so, you know, it won't kill you. ALthough you might wish it did. That third set of six reps...yi.
ReplyDeleteI am 4'11" and I am struggling to jump the 3ft bar. Any advice on how I will get better at it? Thank you!
ReplyDeleteWithout knowing much more about your training background or fitness history, or how exactly you're struggling with it, the following advice is gonna be a little more general, and broad, as it can be attacked a few ways.
DeleteThere's the physical side of things, such as your strength. If you're not strength training, I suggest starting ASAP. In terms of lower body strengthening, exercises such as squats, deadlifts, and lunges will help. If you're not familiar with the exercises, learn how to perform them first before you go heavy. If you are familiar with them, then start lifting heavy. Choose a weight that will challenge you for 2-4 sets of 5-8 reps. Light weight, high rep exercises aren't gonna cut it.
Then there's the actual skill component of jumping over the vault. Now for the PARE, generally they don't care how you get over the vault as long as you get over it and land in control on the other side. But I'm sure you want to save as much time as possible and want to clear the vault.
One of the better methods of clearing the vault without having to put a leg on top or stepping over, is to use what I call the arcing method. Here's an article I posted about the arcing method: http://rlconditioning.blogspot.ca/2014/12/jumping-3-foot-vault-for-pare-and-popat.html
Another way to help with the vault is to use heights lower than 3 feet. Aerobic steps and risers are great for this as you can adjust the height accordingly. Start with a low height (I say no lower than 2.5 ft), get comfortable jumping over that height (you can practice the arcing method), and slowly build up the height to 3 feet.
One thing I should note about the arcing method is that you should still be jumping with the take off leg, and not just trying to step over.
Finally, you'll need to consider the mental component. I often find people have difficulty with the vault not because they can't physically do it, it's because they mentally psych themselves out. You need to believe that you can clear it. Visualize yourself jumping over it successfully over and over and over again.
If you have anymore questions about the vault, or about the test, please don't hesitate to ask.
Marc L.
My Husband is training for the PARE and has run it several times, some successful, some not. The one thing that always seems to cause him grief is the five foot running long jump. He almost always touches the mat and gets time faults because of it. Do you have any suggestions on how to incorporate this into his training? He is a bigger guy (6'4" and 290 lbs) and not in amazing shape, but he does a mix of cardio and strength training 5-6 times a week and has been for a long time. He has no trouble with most of the course, but seems to really struggle clearing that mat and as he's not a natural runner the demerits are often enough for him to fail. Any advice would be greatly appreciated!
ReplyDeleteHi there,
DeleteIt could be a technique issue that your husband needs to clean up. Here are a couple videos that may help with his technique:
Mat jump (jump vs step over) https://youtu.be/GkQy7W0fbP8
How to jump the mat https://youtu.be/noWqj8pGvj0
Marc L.