Italian National Team 2010 Training Program

[Felipe]

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.

[Darius]

That's quite interesting, but I'm assuming its mostly for workouts during a competitive cycle. 20 minute rotations seems pretty anemic for learning or even seriously working individual skills.

[Ryan Libke]

Some nice pictures in there, although I could not read the article. Thank you for the post and summary.

[Felipe]

something related:

this is the streaming for rai sport, which covers gymnastics world championship extensively for all the week:

http://www.raisport.rai.it/dl/raisport/ ... 3430493964

I dont know if it can be seen outside italy (or you have to use an italian proxy)