BAB’S PVPOLE VAULT & PERFORMANCEAthlete dashboard 
FRI · SEP 25
Reactive Power is quality practice: cycle at a controlled pace, reset between efforts, and never chase extra contacts before the clock ends. Sets and contacts are recorded without competitive scoring. The listed blocks total 37 minutes; allow transitions within the 40–45-minute session.
2 quality rounds · 5-minute block · No score · complete every position with control
Complete two controlled prep rounds.
Stay light and quick for the full 20 seconds.
Step with control for six reps each leg.
Keep these prep contacts low and controlled.
7-minute work block · Quality contacts · no ranking by total reps
Cycle at a controlled pace. Reset between efforts; preserve spring quality.
Stick each landing and reset between efforts. No racing for contacts.
Complete three controlled reps, then reset. Do not squeeze in extra contacts.
10-minute work block · Cycle continuously until time · rounds + movements
Keep the hips square and reach long through the non-working leg.
Complete twelve controlled reps before advancing.
10-minute work block · Cycle continuously until time · rounds + movements
Hold a steady split-squat position for the full 25 seconds on each leg.
Keep the knees bent and move through a controlled range.
Keep heels down as you raise the toes toward the shins.
Maintain the wall sit while raising and lowering the heels.
5-minute work block · Cycle continuously until time · rounds + movements
Tuck the knees with control from the hang, without swinging.
Maintain a braced trunk for the full 30 seconds.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
