agree
60s is a good mean of training (split runs or speed work) but it is more important the correct use!
Are we all talking about the 60s as 4x5x60m with 90s between reps and 6min between sets?
If so Charlie would do a similar workout (but lower volume with about twice as much rest) e.g. 3x3x60, 3min rep 12min set. Apparently Ben did upto 20x60 in some sessions in 6.8 but I don’t know the rest breaks.
yes, we talk about this wo!
the problem isn’t a single wo for a mature athlets with a fully therapist
but we talk about 19 years old guy without experience and fully therapist!
yes, but 4x5x60m is first step in vittori’s plan; after that you pass to 5x5, then you ran them @ 95% and after that you change with mix 80m…
for example, i know alex attene and in 2000 (when vittori trained him and he run 45"32 in 400m at OG) he made 5x5x80m 8"4-8"5 with 3’ and 6’ from set in training
From Endurance and sprint 2
by filippo di mulo
PB of Cavallaro in 1999 (with only 3 month of training)
150 m 15"02
200 m 20"46
300 m 33"0 (hyphotetical times)
400 m 47"0 (hyphotetical times)
500 m 65"0 (hyphotetical times)
single periodization for season 1999-2000
- preparatory cycle
3:1 (1 unload week after 3 weeks) - general cycle 1
4:1 - fundamental cycle 1
3:1 - fundamental cycle 2
3:1 - intensive fundamental cycle
18 days:10 days - special cycle
1:1:1:1 - pre-contest
20 days - contest period
38 days
14 days rest
- special cycle 2
3:1 - pre contest 2
7 days: 5 days - contest phase 2
20 days
============
1) preparatory cycle - fractioned (?) power aerobic
3:1
I week
6 x 200 m @ 68,9%, 3’
II week
2 x 5 x 200 m @ 70,82%, 3’/6’
4 x 500 m @ 73%, 3’
III week
6 x 200 + 4 x 200 m @ 73,25%, 3’/6’
5 x 400 m @ 75%
IV week
rest
2) general cycle 1 - fractioned power aerobic
4:1
I week
2 x 5 x 200 m @ 71,8%, 3’/6’
3 x (500+300 m) @ 68%, 3’/6’
II week
2 x 6 x 200 m @ 78%, 3’/6’
3 x (500+300m) @ 68%, 3’/6’
III week
10 x 200 m @ 73,1%, 3’
2 x 4 x 200 m @ 69,5%, 3’/6’
IV week
8 x 200 m @ 73,60%, 3’
2 x 4 x 300 m @ 72,20%, 3’/6’
V week
3 x 200 m @ 89,3%, 8’
3) fundamental cycle 1 - fractioned power aerobic/lactic capacity
3:1
I week
4 x 500 @ 71,1, 4’/5’
5 x 400 m @ 75%
II week
2 x 50 m + 2 x 400 m + 200 m @ 74,7%, 5’, 5’, 5’/8’
2 x 3 x 300 m @ 77,5%, 4’/6’
III week
3 x 200 m @ 92,6%, 8-10’
2 x 300 m @ 87%, 10’
IV week
6 x 300 m + 200 m @ 82,41%, 4’/10’
4) fundamental cycle 2 - lactic capacity
3:1
I week
5 x 300 m @ 82,3%, 8’
3 x (300+200 m) @ 83%, 8’/10’
II week
5 x 300 m @ 83,7%, 8’
3 x (200+300m) @ 84,10%, 8’/10’
III week
4 x 300 m @ 82,4%, 8’
3 x (200+300m) @ 84,96%, 8’/10’
IV week (unloading week)
2 x 200 m @ 93,6%, 10’
5) intensive fundamental cycle - lactic endurance - w/reapeated rps (RR) and mix rps (MR)
18 days:10 days
I week
(RR) 300, 200, 300, 200 m @ 87,7%, 12’, 10’, 12’
(MR) 2 x 100 , 2 x 150 m, 200, 300 m @ 90,1%, 5’/8’/10’/12’/12’
II week
(RR) 200, 300, 200, 300 m @ 89,95%, 12’/10’/12’
(MR) 100, 2 x 150, 200, 300 @ 90,69%, 7’/10’/12’/12’
III week
(RR) 300, 200, 300, 200 m @ 89,67%, 12’/10’/12’
(MR) 100, 150, 300 m @ 91,06%
IV week
(MR) 2 x 200, 150 m @ 93,40%, 15’
Test 1 x 300 m @ 98,25%
6) special cycle
1:1:1:1
I week
(RR) 2 x 300 m @ 91,87%, 15’
(MR) 2 x 150 m, 300 m @ 95,50%, 10’/15’
II week
Race: 400 m in 46"9
III week
(RR) 150, 200, 300 @ 92,23%, 16’
(MR) 3 x 100 m, 300 m @ 97,40%, 8’/8’/15’
IV week
race: 200 m in 20"5 hand time
7) pre contest
I week
(RR) 2 x 200 m @ 90,73%, 15’
(MR) 2 x 100m, 2 x 150 m, 300 m @ 99,26%, 8’/10’/12’/18’
II week
Races: 200 m + 4 x 100 m
III week
(RR) 150, 200, 300 m @ 97,61%, 16’
8) contest period
38 days
I week
race 100 m: 10"44
200 m: 20"48
II week
race 200 m
III week
(RR) 2 x 300 m @ 100,18%
IV week
Race in Rome (Golden gala)
V week
(RR) 150, 200 m @ 100,40%
VI
race in European Cup 200 m: 20"48 + 4 x 100 m
VII
Races in 200& 4x100 m
9) special cycle 2
3:1
I week
(RR) 3 x 300 m @ 88,56%, 10’
(MR) 6 x 150 m @ 91,04%, 6’
II week
(RR) 200, 200, 300 m @ 91,15%, 10’/12’
(MR) 2 x 100 m, 2 x 150 m, 200 m, 250 m @ 95,64%, 5’/10’/10’/12’
III week
(RR) 300 m, 200 m @ 99,80%, 15%
(RR) 300, 300 m @ 93,60%
IV week
race 100 m
10) pre contest 2
7 days: 5 days
I week
(RR) 150, 200, 300 m @ 98,21%, 15’/18’
(MR) 3 x 100 m, 300 m @ 100,30%
II week
Race in 200 m
Travel to Sydney
III week
recovery work
IV week
(MR) 3 x 100 m, 300 m @ 100,20%, 10’/12’
V week
no specific work
11) contest phase 2
20 days
VI week
heat & QF in 200 m
heat & SF and F in 4 x 100 m
Look at this:
5 months of training before the first week of quality practice…
Sorry but I’m not pratice. What means “quality practice”? The match?
For you what is correct and incorrect in this plan?
How do you find all that informations?? Congratulations!! You’re Italian?? 
An other difference in Vittori’s plan than CF’s methods is the way they train with weight.
CF trains (in palestre) Max Power and Vittori fast Power… What do you think about this argument? In effect when we run fast Max Power is so important, or is more important “to try” the better equilibrium of these two important elements (fast and power).
Bye
Yes, i’m italian!
- for quality i mean intensity
- I tried this article in “La corsa” n. 131
- what’s correct? i think zero
you can see the first quality session after 5 months of training!
that is a problem with single periodization (one of the problem)
I have some doubts abouts intensity for his second macrocycle of working
i know, after 4 years of training, best performances in weight room for this guy was 130 kg of squat and 90 kg of bench
when francesco scuderi run 10"19 in national championshp his PB in gym were 140kg squat, 210kg fast half squat and no bench! maybe one of the problem with this program is that you don’t work for upper body and the “power work” is made with 12-15 rep for set (during this cycle you gain weight!) and rest is only 3’.
i spoke with some italian speed coach (they train 10"30-10"45 sprinters) and for all they don’t belive in EMS, wheigt in taper and of course approch short to long.
In the last vittori’s book we can read that acceleration & short speed shouldn’t do in GPP and in 1° cycle of SPP because they tax too much CNS; vittori suggests progressive runs over 60m (with weight belt for sprinters, and free for 400m) and 100m.
fabrizio mori’s problem are tendons! but it’s true that for this problem he can’t do the same program of other italian specialist of 400hs…
i don’t know what you mean for max and fast power (weight with squat and PC vs plyos?)
another article (endurance and sprint by Filippo di Mulo)
he wrote about speed endurance trainging for Scuderi (when he was 19 years old)
Program
- preparatory cycle
3:1 - general cycle 1
3:1 - general cycle 2
2:1 - fundamental cycle 1
3:2 - fundamental cycle 2
3:1 - intensive cycle
3:1 - special cycle
2:1
7 b) pre contest
1:1 - contest
5 weeks - rest week
- special cycle
2:2
10 b) pre contest
18 days - contest 2
18 days
PB (of coursehand time before this season)
60 m 6"36
80 m 8"48
100 m 10"40
150 m 16"00
200 m 21"53
1) preparatory cycle - rodaggio meccanico (mechanic preparatory?)
3:1
I week
2 x 5 x 100 m @ 80%, 2’/5’
II week
2 x 6 x 100 m @ 81%, 2’/6’
III week
2 x 6 x 100 m @ 83%, 2’/6’
2) general cycle 1
3:1
I week
10 x 100 m @ 83%, 2’
II week
10 x 100 m @ 84%, 2’
III week
12 x 100 m @ 85%, 2’
Note: Di Mulo stated that the goal of this cycle was to improve the running mechanic and convert the considerable strength practices
3) general cycle 2
2:1
not done
4) fundamental cycle 1
3:2
I week
10 x 60 m @ 90%, 1’
12 x 60 m @ 90%, 1’
II week
14 x 60 m @ 90%, 1’
10 x 60 m @ 90%, 1’
III week
14 x 60 m @ 90%, 1’
12 x 60 m @ 90%, 1’
5) fundamental cycle 2
3:1
I week
4 x 4 x 60 m @ 93-95%, 2’/7’
4 x 4 x 60 , @ 93-95%, 2’/8’
II week
4 x 4 x 60 m @ 93-95%, 2’/7’
3 x 5 x 60 m @ 93-95%, 2’/8’
III week
4 x 4 x 60 m @ 93-95%, 2’/7’
3 x 5 x 60 m @ 93-95%, 2’/8’
6) intensive cycle
3:1
I&II&III week
2 session per week: 2 x 4 x 60 m @ 95%, 2’/10’ + 2 x 3 x 80 m @ 95%, 2’30"/10’
1 session per week: 2 (60, 80, 100, 200 m) @ 95%, 3’/4’/5’/12’
7) special cycle
2:1
7 b) pre contest
1:1
example of wo
3 x 60 m with belt, 3’/8’ + 2 x 80 m, 4’/8’ + 2 x 100 m, 6’/10’ + 2 x 150 m, 12’
8) contest
5 weeks
no speed endurance work
best performance in race: 10"41
9) rest week
10) special cycle+10 b) pre contest
2:2+18 gg
7 sessions (4 ones in special cycle and 3 in pre contest phase)
2 kinds of wo:
a) 3 x 60, 80, 100 m, 2’30"/3’30"/10’
B) 4 x 60, 3 x 80, 2 x 100, 150 m, 2’30"/8’, 3’/8’, 5’/10’
11) contest 2
18 days
3rd place in WJC (10"43)
sorry, you are right!
140 kg for the squat isn’t a great performance!
what was his improvent in 60s over the years (ok, i don’t talk about last years for scuderi that had a severe desease)?
For acceleration&short speed and CNS tax: why not decrease plyos and all that work for speed endurance (what endurance)?
i think that a serious work for speed can be inhibit vomit work for the following session (of speed endurance…) so it is badly considered…
I know, but what can i do? Di mulo prefers power work and make very few FMax training.
I know some di mulo’s sprinters and they made a lot of SE but not lot of work in max speed…
you can do nothing!
with 2 examples of wo i think Di Mulo don’t prefers power work ma slow work…
impossible is nothing… 
I don’t undestain, slow works? but in track or in gym? i know that they made a lot of speed strenght with “fast 1/2 squat”, “contromovment 1/2 squat” but as you wrote they haven’t “big numbers” in their Fmax PB :rolleyes:
in track!
sprinters have to be fast in track, that’s the problem in italy
Plyo is important but if these guys accumulate many volume of low intensity sprints, what is the probability to run fast in race?
i’m really afraid for howe besozzi, the great talent in italy of the last 30 years
Yesterday evening La Mastra - Howe - Anceschi - Cerutti (Kaba had a fisical problem at leg so he has no ran relay), they had almost destructed 4X100 European Record Under 23! In 4X100 relay we are the best! 39"06 (ER U23 38"95).
maybe i am not clear
problem is not to have talents in italy but improve their performances!
when Besozzi will run 19"8 in 200s and jump 8m60 we will talk about an istance of success training
For Kaba: yes, i watched his 100s with a poor start but the problem is: do you think this year he can run in 10"0-10"1?
Kaba has just ran in 10"33 this year… I don’t know if he will run in 10"1.