3. | Mon 27-03 | Tue 28-03 | Wed 29-03 | Thu 30-03Lang Baan | 3x | | 1x | 400 | 50% | | | 1x | 300 | 55% | | | 1x | 200 | 60% | p2 sp8,10 |
Lang Baan | 3x | | 1x | 300 | 50% | | | 1x | 240 | 55% | | | 1x | 180 | 60% | p2 sp8,10 |
Kracht Binnen | Hang Power Clean | 4x8x60% | Single Leg HyperExtension | 3x6x60% pk | Scissors | 4x12x60% | Horz.-Abs-squat | 3x8x60% pk | |
Lang Baan | 3x | | 1x | 250 | 50% | | | 1x | 200 | 55% | | | 1x | 150 | 60% | p2 sp8,10 |
| Fri 31-03 | Sat 01-04openingswedstrijd Atilla | Sun 02-04 |
1. | Mon 03-04 | Tue 04-04
| Wed 05-04 | Thu 06-04Kracht Binnen | Hang Power Clean | 4x8x70% | Horz.-Abs-squat | 3x8x60% pk | Box Jumps | 4x10 | Hamstring lean | 4x40'' | |
| Fri 07-04Kort Baan | 1x | | 2x | 160 | 75% | 1x | | 2x | 140 | 80% | 1x | | 2x | 120 | 85% | 1x | | 2x | 100 | 90% | p2 sp6 |
| Sat 08-04Kracht Binnen | Clean Lunge | 3x8x60% pk | Mini Lift | 4x10x60% | Planking Bosu | 4x60'' | Box Jumps | 4x10 | Single Leg HyperExtension | 3x8x60% pk | Balzitten | 4x60'' | |
| Sun 09-04Kracht Binnen | Keiser start | 3x5 | Dragonfly | 4x6 | Start Snap | 3x4 pk | Hang Power Clean | 1x10x60% | Hang Power Clean | 1x8x70% | Hang Power Clean | 1x6x75% | Hang Power Clean | 1x4x80% | Planking Bosu | 4x60''×60% | |
|
2. | Mon 10-04 | Tue 11-04 | Wed 12-04 | Thu 13-04Kracht Binnen | Squat Jump | 4x6x60% | H-Bump | 4x10 | Horz.-Abs-squat | 3x8x60% pk | Hip Thrust | 1x10x60% | Hip Thrust | 1x8x70% | Hip Thrust | 1x6x75% | Hip Thrust | 1x4x80% | |
Lang Baan | 4x | | 1x | 300 | 55% | | | 1x | 200 | 75% | p30'' sp10,12,15 |
Kort Baan | 1x | | 3x | 60 | 85% | 1x | | 4x | 40 | 90% | 1x | | 5x | 20 | 95% | P1'30 sp8,10 |
Midden Baan | 1x | | 1x | 180 | 50% | 1x | | 1x | 160 | 55% | 1x | | 1x | 140 | 60% | 1x | | 1x | 120 | 65% | 1x | | 1x | 100 | 70% | 1x | | 1x | 80 | 75% | p4-6 |
| Fri 14-04 | Sat 15-04 | Sun 16-04 |
3. | Mon 17-04AV Triathlon AmersfoortInstuif | Tue 18-04
| Wed 19-04
| Thu 20-04Kracht Binnen | Box Jumps | 4x10 | Glute-Lift | 3x8x60% pk | Clean Lunge | 3x5x75% pk | Planking Bosu | 4x60'' | |
| Fri 21-04 | Sat 22-04
Kort Baan | 1x | | 1x | 180 | 55% | 1x | | 1x | 160 | 60% | 1x | | 1x | 140 | 65% | 1x | | 1x | 120 | 70% | 1x | | 1x | 100 | 75% | 1x | | 1x | 80 | 80% | p4-6 |
| Sun 23-04Hortas hurdlesKracht Baan | Hang Power Clean | 4x6x75% | Horz.-Abs-squat | 3x8x60% pk | Hip Thrust 1B | 3x5x75% pk | Hamstring lean | 4x40'' | MiniPull | 4x10x60% | Balzitten | E 4x60'' | |
|
1. | Mon 24-04 | Tue 25-04Kracht Binnen | Single Leg HyperExtension | 4x8x60% pk | Scissors | 4x12x60% | Hip Thrust | 4x10x60% | Planking Bosu | 4x60'' | |
Lang | 4x | | 3x | 100 | 80% | p40'' sp6,8,10 |
Lang | 4x | | 3x | 100 | 60% | p40'' sp6,8,10 |
| Wed 26-04 | Thu 27-04
| Fri 28-04 | Sat 29-04
| Sun 30-04Competitie
Kracht Baan | H-Bump | 4x10x60% | Planking Bosu | 4x60''×60% | Mini Lift | 4x10x60% | Clean Lunge | 3x5x75% pk | Keiser start | 3x5x7 | |
|