Here it is, from Maurizio Allievi (national team coach) and prof. Fulvio Vailati
http://www.federginnastica.it/materiale ... o_4380.pdf
It's in italian, free to download and has some exercise drawings in the end.
It's a basic protocol for juniores and seniores gymnasts.
There are 12 workouts/week, with deloading session on Wednesday morning and Saturday afternoon, while Sunday is free.
The day is organized like this:
breakfast 08,00
first session 09,00 ending at 12,15
lunch 12,30
second session 15,00 ending at 18,00
dinner 20,20
bedroom 23,20
First session
20 min of warming up divided in: 15 min with a different coach every day, 5 min personalized, holding a HS for 55 sec (not on HS training days), 1 back flip and front flip
12 min of legs conditioning (divided in 8 stations of various pliometric and SLS, 35 sec of work and 20 sec of pause per exercise)
6 min of auxiliary preparation (elastics, little weights, based on the needs of the athlete)
12 min of specific conditioning, which is divided in 3 different types changing every day (divided in 12 stations)
First type: it's like the FBE day. Things like HLL, press to hs, maltese to hs on blocks
Second type: HS on every apparatus
Third type: it's like a FSP day. Everything from FL/BL to facilitated iron cross.
12 min pre-acrobatic: searching for perfect landing on various floor elements
120 min every apparatus, 20 min of rotation, in this order: pommel horse (entire exercise required), rings, vault, pbars, high bar, trampoline
ONLY 5 MINS OF ARTICULAR MOBILITY (I think that's passive loaded stretching)
Second session:
20 min of the same warming up
15 min of physical preparation based on the athlete
12 min pre-acrobatic: searching for perfect landing on various floor elements
138 mins every apparatus, 23 min of rotation, in this order: floor (or tumbling track), pommel horse, rings, vault, pbar, highbar
5 mins of rings strength series (mandatory, eventually with assistance) and articular mobility required
Deloading session:
only general and specific physical preparation (half time training)
technical preparation on landings: jump in front of the mats x5, jump back from the mats x5, straight jumps from high bar x5
landings from apparatus: from 2 to 4-5 consecutive perfect dismount on every apparatus (on vault only 1-2)
Notes on apparatus:
-1 warm up per mount on competion period
-second mount must be the entire exercise or half+half
-even the first part must be ended with a dismount
-searching for dismount
-every mount on apparatus must contain a starting exercise and dismount (especially on rings and HB)
-other mounts only if coach want it
-being in time it's very important
In the end of the document there are specific preparation exercises for rotator cuff.