Introduction to the camp
Welcome to the training camp program at the Olympic Preparation Center in Formia at the end of September. This camp represents a crucial moment in the off-season phase, where we will lay the groundwork for the upcoming season, with a particular focus on technique and physical preparation.
On the first day, Saturday morning will be dedicated to recovering the postural and technical concepts learned in previous camps. In the afternoon, we will focus on intensive work on starting blocks, addressing all technical aspects to optimize execution and power in the initial phases of acceleration.
Sunday will see a focus on longer distances, between 100 and 300 meters, with exercises based on time intervals. This training will also be adapted for the hurdlers present, incorporating work on new metabolic areas. The afternoon will be dedicated to an intense gym session.
Finally, on Monday morning, we will conclude with a synthesis trial, simulating a competition context to transfer the technical work done in the previous days into a high-intensity situation. We will harness the group’s energy to create a motivating environment, helping to overcome accumulated fatigue.
If you have any questions or need further information, please feel free to reach out to me in the group.
Coach introduction
202409: CPO Formia
Day 01 – morning Session
warm-up
Warm-up protocol suggested: leaded by the Coach
Comp – Complementary
- Walking Arm Extension
2x 20m, Walkback Rest
Focus on maintaining a posterior pelvic tilt and allowing natural horizontal displacement through the movement. - Walking Alternating Arm Extension (Barefoot, Grass, 2P)
2x 20m, Walkback Rest - Alternating Arm Extension w/ Double Tap (Barefoot, Grass, 2P)
2x 20m, Walkback Rest
Focus on the coordination between upper and lower limb movements. - Alternating Arm Extension w/ High Knees (Barefoot, Grass, 2P)
2x 20m, Walkback Rest
Focus on force production at ground contact. - 4x 20m, 4’R (Flats, Track, 2P)
Perceived Effort: 6/10 - 4x 20m, 4’R (Flats, Track, 3P)
Perceived Effort: 6/10
Day 01 – Afternoon Session
warm-up
Warm-up protocol suggested: A1
AD – Acceleration Development
(Spikes, Track, Blocks)
- Push-off Drills, as needed.
Focus on achieving optimal extension from the first push off the blocks, with a leading action of the shoulders and knees. - 4x 10m, 6’R
Focus on negative speed of the first four contacts. - 3x 20m, 8’R
Focus on the transition from acyclical to cyclical motion. - 2x 40m, 10’R
General transfer to proper acceleration.
Day 02 – morning Session
warm-up
Warm-up protocol suggested: B1
LC-SBD – Lactate Capacity (Segment Breakdown)
(Flats, Track, 2P)
- 1x 80″, 7’R
Focus on breathing and stride pattern while gradually increasing speed. - 2x 60″, 8’R
Focus on gradually increasing speed over time, with a strong final 20″ segment. - 3x 40″, 10’R
Study the first three runs carefully to prepare yourself for the final challenge on the last one.
Day 02 – Afternoon Session
warm-up
Warm-up protocol suggested: leaded by the Coach
STSP – Strength-Speed
- Forward Walking Lunges, as needed.
BB, DB, KB.
Focus on transferring the elements from day 1 to the gym. - OH Forward Walking Lunges variations, as needed.
BB, DB, KB.
Focus on core activation and the continuous balancing action of the pelvis. - STSP – Strength-Speed
Plyo – Plyometrics
- Drop Jumps on grass, as needed.
Focus on absorbing body weight in relation to box height and landing surface.
Day 03 – morning Session
warm-up
Warm-up protocol suggested: leaded by the Coach
Workout type
(Flats, Track, 2P)
- 1x 80″, 12’R
- 1x 60″, 12’R
- 1x 40″
The focus of this session will be discussed personally by the coach during the warm-up.
Feedback and comments
Sharing your updates regarding your progress throughout the training program can be a great support for each of us and the team as a whole. By leaving a comment in the designated section below, you can share your thoughts with the team.
Let’s keep the communication positive and motivating to help everyone achieve the best results.
If you share your sessions on social media, please remember to mention @sciroccotf. It will be a pleasure to share your experiences on our channels!
