Flight Mode
Sondre Guttormsen
Track & FieldFLIGHT MODE: Elite Pole Vault Training
Unlock the secrets of world-class performance with Flight Mode, crafted by elite athletes and coaches.
PROGRAM HIGHLIGHTS
• 6 Days/Week Training: Build strength, power, and competition readiness.
• Progression Phases: Tailored to maximize strength, power, and technical mastery.
• Expert Guidance: Video tutorials and direct messaging support from Sondre Guttormsen.
WHAT’S INCLUDED
• Professional weight room programming
• Pole vault-specific drills
• Sprint mechanics & gymnastics circuits
• Medicine ball workouts & plyometrics
• Mobility routines & vault-specific warm-ups
WHY FLIGHT MODE?
• Speed Development: Improve acceleration, max velocity, and runway control.
• Strength Gains: Periodized training for peak performance.
• Technical Mastery: Precision drills for every phase of the vault.
WHO IS IT FOR?
Designed for pole vaulters of all levels ready to elevate their game. Prior training experience recommended.
Includes lifetime access, video demos, direct support, and a comprehensive 10-week plan.
Take your vaulting to the next level—join Flight Mode today!
Prep
A
TS General Warm Up 1A
Complete the following: 60s TS Iso Lunge hold 400m Slow Jog 10x Spinal roll 2x15m Inchworm 2x20m Speed skips 2x20m Carioca 2x20m Walking lateral lunge 2x20m Backward Sprint
Prep
B
Dynamic Stretching Lower 1
10x each leg Knee to chest Knee Raise Knee Bend Knee Circles Ankle Circles Scorpions Leg Swings 90/90 Rotations Prone Scorpions
Prep
C
TS Upper Body PV Band Warm Up
Complete 10 reps of each: Low Band Pull-Aparts Band Pull-Aparts High Band Pull-Aparts Above the head Band Pull-Aparts Arm Circles/arm Above the head external rotation/arm External Rotations/arm at your side External Rotations/arm parallel to ground Band overhead pulls Lateral raise/arm Shoulder dislocates
Prep
D
Hollow Circuit
2 sets of 10 of each: Hollow Upper lift Hollow lower lift Hollow Both Lift Hollow Rocking Superman Upper lift Superman Lower Lift Superman Both Lift Superman Rocking
Prep
E
PV Drill 1 (before practice)
2 sets of 20m PVD 1,2,3 High knee PV plant drill 20m PVD Running plant drill with sliding pole 5x PVD 2 step take off drill w: soft pole
Prep
F
PV Short
Complete the Following: PVD 6 Step Yagodin PV Short Approach
Conditioning
G
Med Ball SR
Complete 3 sets of the following: 10x TS Med Ball: Double Arm OH Straight Arm Throws 5x TS Med Ball: One Arm OH Straight Arm Throws 10x TS Med Ball: Chest Pass 20x TS Med Ball: Single Arm Chest Pass 10x TS Med Ball: Sideways Throw 10x TS Med Ball: Pullover Throw on Ball
H
ELDOA Hamstring
1 x 2:00
Conditioning
A
TS Warm up Speed Petar
Complete the following: 8mins Jog 10x Dynamic stretching lower body 2 sets of: 20m B-skip 30m Speed skips 20m TS High knees 30m Straight leg bounce 20m Backward Sprint 20m Alternate Leg Bounds
Prep
B
Hurdle Drill Skipping
2 sets of 6 hurdles of the following: Hurdle lead leg skipover Hurdle trail leg skipover hurdle middle skip over
C
Sprint
2 x 3 @ 60
D
TS Bounding
3 x 10
E1
Hang Power Clean
3 x 5
E2
Incline Chop
2 x 8
E3
TS Pelvic control alternate leg changes on bench
2 x 10
F1
TS Trap Bar (Hex Bar) Deadlift
3 x 6
F2
Box Jumps
3 x 3
F3
Weighted Chin Ups
3 x 6
G1
Handstand Pushups
3 x 8
G2
TS Explosive step up
3 x 8
G3
Pullovers
3 x 6
Prep
A
TS Warm Up Easy B (Yellow)
Complete 3 sets of the following: 30sec Iso Lunge Hold 3x Spinal roll 10m Reverse Inchworm 10x TS-Prone scorpion
Prep
B
Handstand Complex
Complete the Following: 1x30 sec TS Wall Handstand (standing still) 2x20 rep total TS Wall Handstand Thigh Touches 2x5 TS Handstand TRX Walkouts
Prep
C
VC Gymnastics
Complete the Following: 2x10 VC Straight Body Lat Swings 1x10 VC Bosu Ball Wall Pullover 1x10 VC Foam Roller Wall Pullover 2x8 VC L-outs Wall 2x4x4sec hold VC Reverse Wall ISO Holds 2x4 VC High Bar Complex (Arch, Lat-ups, V-Sit) 2x10 VC Superman Rockers band2
Skill/Tech
D
Morten 1
Complete the following: 2x10 Thru the Pole Legs to Sky 1x10 TRX Forward lean to arch 1x10 TRX SL Forward lean to arch 1x10 TRX slow take off drill (last step) 2x10 Handstand thigh touches
Prep
A
TS General Warm up 1B
Complete the following: 400m Jog 2x3 Spinal roll 2x10m Inchworm walks 2x10m Side Shuffle 2x10m Walking lunges 2x20m Backward Sprint 2x30m Speed skips
Prep
B
Dynamic Stretching Lower 1
10x each leg Knee to chest Knee Raise Knee Bend Knee Circles Ankle Circles Scorpions Leg Swings 90/90 Rotations Prone Scorpions
Prep
C
PV Drill 2 (before practice)
Complete the following: 2x3 PVD High knee pole drop to take off 1x5 PVD 1 Step Walk Over Pole Drill 2x5 PVD One step take off bend pole
Prep
D
TS Upper Body PV Band Warm Up
Complete 10 reps of each: Low Band Pull-Aparts Band Pull-Aparts High Band Pull-Aparts Above the head Band Pull-Aparts Arm Circles/arm Above the head external rotation/arm External Rotations/arm at your side External Rotations/arm parallel to ground Band overhead pulls Lateral raise/arm Shoulder dislocates
Prep
E
PV Long
Complete the Following: 2x PVD 6 Step Yagodin 3x Pole vault 8 step 10x PV Long approach
F1
Kettlebell Swing
3 x 10
F2
Ab Wheel Rollouts
3 x 8
G1
DB Bench
3 x 8
G2
Bulgarian Split Squats
3 x 6
H1
Single-Leg Romanian Deadlift
3 x 8
H2
Inverted Row
3 x 8
H3
Farmer's Walks
3 x 20
Prep
A
TS General Warm Up 1D
Complete the following: 120s Iso Lunge hold 2x3 Spinal roll 2x10 Spinal Rotations 2x20m TS Reverse Bear Crawl 2x20m Backward Sprint 2x20m Cross Connect March 2x20m Carioca
Conditioning
B
TS Tempo SG
Complete the following: A. 6x200m TS Tempo Walk back recovery Ideally, run on gravel, dirt, or turf/grass.
Strength/Power
C
Rudiment Hops Series SL
Complete 2 sets of 20m of: SL Rudiment Hops Forward SL Rudiment Hops Lateral SL Rudiment Hops Backward Low Knee Skips
Conditioning
A
TS Warm Up SG
Complete the following: 5mins Jog 10x Spinal Rolls 2x20 A-Skip 2x20 Speed Skips 2x20 Backwards Sprint 2x20m Inchworm 2x10 TS GSOAT 40m Stride 10x Prone Scorpion 40m Stride 10x Laying leg swings dynamic stretch 40m Stride
Conditioning
B
TS Hill Sprint Week 1
Complete the following: 2 sets of 4 100m Hill sprints Walk back recovery. 8 min between sets
Skill/Tech
C
High Bar 3
Complete 2 sets of 10 of: High bar: pv tall swing ups TS High bar: bubkas
D
Isometric Calf Raise
3 x 20
E1
Clean from Floor
3 x 5
E2
TS High Bar Half Bubkas
3 x 5
E3
TS Lunge stretch Band OH PV grip
2 x 10
F1
Incline DB Bench Press
3 x 6
F2
Half Back Squat
3 x 5
G1
SL Back Extensions
3 x 6
G2
Weighted Dips
3 x 6
H
ELDOA Psoas
1 x 1
Sondre Guttormsen
Olympic Finalist | European Champion | 6 meters | 3x NCAA Champ | With over 15 years of experience, Sondre has trained with the world’s top coaches and now uses his expertise to develop athletes of all levels. Known for his technical mastery and innovative approach, he is dedicated to elevating the art and science of pole vaulting through world-class coaching.
Unlock your full potential with Flight Mode—the program built by an athlete who’s competed and excelled at the sport’s highest level. Don’t just train—train with purpose. Take Flight Mode today and vault higher, get faster, and stronger than ever before.
Get Flight Mode
Owen Anderson
D1 Athlete
Verified Athlete"Back in early 2023, I broke my back hyperextending it and didn’t know if I would ever pole vault again. Team Guttormsen took me from an all-time low to achieving a new personal best! Thanks to the experiences and wisdom of Team Guttormsen, I am a safer vaulter and better athlete."
Andy Jung
Masters Vaulter, Coach at UNCW
Verified Athlete"As a master's vaulter, working with Sondre on a program that fit my training schedule was incredibly valuable. Sondre was open to all of my feedback on training regarding volume, intensity, and navigating training around an always-changing work schedule, which was so helpful."
Gabriel Thai
Brown Track & Field
Verified Athlete"Sondre's coaching was transformative. In just two months, I improved my jump by over a foot! His video reviews provided 1-2 key cues each session, helping me refine my technique. I highly recommend Sondre to any athlete ready to take their training to the next level."
August Kiles
Princeton Alum, PR: 5.42m
Verified Athlete"Sondre’s expertise in pole vault technique, biomechanics, and advanced training methods has greatly improved my performance in pole vault, sprints, and hurdles. He’s attentive to each athlete’s needs and challenges. For online track and field coaching, Sondre is unmatched!"
