BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
FRI · SEP 18
Keep the six squat sets controlled and the spring contacts crisp. Track quality before speed, then finish steadily through tendon armor and core.
2 quality rounds · 5-minute block · No score · complete every position with control
Stay tall and make quick, light contacts for the full 20 seconds.
Keep the heel down as the knee moves smoothly forward over the toes. Complete eight on each side.
Rise tall onto the balls of both feet and lower the heels with control.
Snap from tall into a balanced athletic stance and hold the landing position.
12-minute intervals · every 2 minutes · Complete every movement each interval · prescribed reps only
Complete four controlled reps every two minutes for six sets. Record the load; use the remaining interval to recover.
9-minute work block · Quality contacts · no ranking by total reps
Keep contacts light and springy. Reset whenever you need to preserve jump quality.
Hold a split stance for eight crisp contacts, then switch the lead leg for eight more. Quality comes first.
Hop laterally and hold a balanced landing before the next rep. Complete three each side without rushing.
10-minute work block · Cycle continuously until time · rounds + movements
Hold a steady split squat with the right leg forward for the full 20 seconds.
Hold a steady split squat with the left leg forward for the full 20 seconds.
Keep the knees bent as you rise through the balls of the feet and lower with control.
Kneel tall, keep hips extended, and lean back only as far as you can return with control.
Keep the heels planted, lift the toes toward the shins, and lower smoothly.
5-minute work block · Cycle continuously until time · rounds + movements
Sit with the legs long and lift them using controlled compression rather than momentum.
Keep the trunk braced and alternate small leg kicks for the full 30 seconds.
Curl the pelvis toward the ribs and lower with control without swinging the legs.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
