italians do it better

Baiolo Karonte · **italians do it better -** 17-04-2008, 11:39 PM

the title of this 3d is obviously ironic.

today i've been with my university to Rieti, where the italian's best sprinters train at.
now i don't remember the name of all the athletes that there were, but for sure i remember collio.
i know pesonally one of them (a 400mt hurdler) and she'll send me their names, specialty practiced and times.

unfortunately i've arrived late, so i've lost the warming up.

my colleagues told me that they attacched theyrself with an elastic cord and sprinted on an incline surface without moving. i don't know nothing more..

this is simone collio doin'it

in the mornig they've done the strength training.

the wo was something like a big circuit, repeated 4 times.

ex 1, rest 2-3 min, ex 2, rest 2-3 min etc.
at the end of the 4 exercises they do 2-3 30-50 mt accelerations to "compensate" the work done (whatever it means)

the 1st exercise was a SJ with a special kind of multipower on a vibrational plate (please corrige me if the term is wrong)
they do 3-5 reps starting from the pins with the plate set to 50hz. the load was circa bw

the 2nd exercise was a kind of CMJ always performed with the multipower on the vibrational plate.
5 to 8 continuos reps. no load (only the weigth of the bar)

the 3rd exercise was a "continuous quarter squat" with no stop at the top or in the bottom of the movement. always circa the same load performed for 3 to 6 reps

the 4th exercise was a CMJ with a double rebound,always on the plate.

after that they go on the track to do some accelerations.

the wo ended at noon and at 3 p.m. they started the work on track.

after a little wu, with some jog,ligth accelerations, static stretch they commenced with some hyperspeed work.
3-4 accelerations with a medium pulling elastic that help a lot on the starting phase.

after they've done the RSA part.
2x4-6 30mt accelerations @95%, rest 2 min between the reps and 7 min between the sets
2x4-5 60 mt accelerations (same stuff)

3-400 mt run..always to "compensate"

something about the gym: it's incredible to think that the best sprinters train there.
two 20 years old barbells, 2 multypower, a shitty bench, no dumbells ..

collio was injuried, so i cannot appreciate his true quality.

now i have some problems with my connection, but i'll put on the tube the vids i've done.

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Baiolo Karonte All the Truth Member Messaggi: 7,232 Data registrazione: Jun 2006 Località: perugia Età: 40	italians do it better - 17-04-2008, 11:39 PM italians do it better the title of this 3d is obviously ironic. today i've been with my university to Rieti, where the italian's best sprinters train at. now i don't remember the name of all the athletes that there were, but for sure i remember collio. i know pesonally one of them (a 400mt hurdler) and she'll send me their names, specialty practiced and times. unfortunately i've arrived late, so i've lost the warming up. my colleagues told me that they attacched theyrself with an elastic cord and sprinted on an incline surface without moving. i don't know nothing more.. this is simone collio doin'it in the mornig they've done the strength training. the wo was something like a big circuit, repeated 4 times. ex 1, rest 2-3 min, ex 2, rest 2-3 min etc. at the end of the 4 exercises they do 2-3 30-50 mt accelerations to "compensate" the work done (whatever it means) the 1st exercise was a SJ with a special kind of multipower on a vibrational plate (please corrige me if the term is wrong) they do 3-5 reps starting from the pins with the plate set to 50hz. the load was circa bw the 2nd exercise was a kind of CMJ always performed with the multipower on the vibrational plate. 5 to 8 continuos reps. no load (only the weigth of the bar) the 3rd exercise was a "continuous quarter squat" with no stop at the top or in the bottom of the movement. always circa the same load performed for 3 to 6 reps the 4th exercise was a CMJ with a double rebound,always on the plate. after that they go on the track to do some accelerations. the wo ended at noon and at 3 p.m. they started the work on track. after a little wu, with some jog,ligth accelerations, static stretch they commenced with some hyperspeed work. 3-4 accelerations with a medium pulling elastic that help a lot on the starting phase. after they've done the RSA part. 2x4-6 30mt accelerations @95%, rest 2 min between the reps and 7 min between the sets 2x4-5 60 mt accelerations (same stuff) 3-400 mt run..always to "compensate" something about the gym: it's incredible to think that the best sprinters train there. two 20 years old barbells, 2 multypower, a shitty bench, no dumbells .. collio was injuried, so i cannot appreciate his true quality. now i have some problems with my connection, but i'll put on the tube the vids i've done.