| Mon 27-09 | Tue 28-09 | Wed 29-09 | Thu 30-09 | Fri 01-10 | Sat 02-10 | Sun 03-10 |
1. | Mon 04-10 | Tue 05-10
Lang Alt Baan | 1x |  | 1x | 4'00 | 50% | |  | 1x | 3'30 | 50% | |  | 1x | 3'00 | 50% | |  | 1x | 2'30 | 50% | |  | 1x | 2'00 | 50% | 1x |  | 1x | 600 | 50% | |  | 1x | 500 | 50% | |  | 1x | 400 | 50% | |  | 1x | 300 | 50% | p1' sp6' p2' |
Kort baan | 1x |  | 5x | 90 | 65% | 1x |  | 5x | 80 | 70% | 1x |  | 5x | 70 | 75% | 1x |  | 5x | 60 | 80% | 1x |  | 5x | 50 | 85% | p2' sp6' |
Kort baan | 1x |  | 4x | 90 | 65% | 1x |  | 4x | 80 | 70% | 1x |  | 4x | 70 | 75% | p2' sp7' |
| Wed 06-10 | Thu 07-10
Kort Baan | 4x |  | 1x | 180 | 50% | |  | 1x | 160 | 60% | |  | 1x | 140 | 70% | p1'30 sp4,6,8 |
Kort Baan | 2x |  | 1x | 180 | 50% | |  | 1x | 160 | 60% | |  | 1x | 140 | 70% | p1'30 sp4,6,8 |
| Fri 08-10 | Sat 09-10
| Sun 10-10 |
2. | Mon 11-10
| Tue 12-10
Lang Baan | 3x |  | 1x | 180 | 60% | |  | 1x | 160 | 61% | |  | 1x | 140 | 62% | |  | 1x | 120 | 63% | |  | 1x | 100 | 64% | p2' sp6' |
Lang Baan | 3x |  | 1x | 180 | 60% | |  | 1x | 160 | 61% | |  | 1x | 140 | 62% | p2' sp5' |
Kort Baan | 1x |  | 5x | 80 | 75% | 1x |  | 6x | 60 | 80% | 1x |  | 7x | 40 | 85% | p1'30 sp5' |
| Wed 13-10 | Thu 14-10
Kort Baan | 3x |  | 1x | 150 | 55% | |  | 1x | 130 | 65% | |  | 1x | 110 | 75% | |  | 1x | 90 | 85% | p2 sp6,8,10 |
Kort Baan | 2x |  | 1x | 150 | 55% | |  | 1x | 130 | 65% | |  | 1x | 110 | 75% | |  | 1x | 90 | 85% | p2 sp6,8,10 |
| Fri 15-10 | Sat 16-10 Kracht Baan | B-Statisch Bosu | 4x90'' | Legpress | 5x12x60% | Scissors | 4x16x20kg | H-Bump | 4x15 | Kaars | 4x5 | Hip Thrust | 4x12x60% | voorslaan | 5x10x60% | |
| Sun 17-10 |
3. | Mon 18-10
| Tue 19-10
| Wed 20-10 | Thu 21-10
| Fri 22-10 | Sat 23-10 Kracht Binnen | H-statisch | 4x45 | B-rollen | 4x10 +10kg | Good morning | 4x8x60% | Squat 1B | 4x8x60% pk | Box Jumps | 5x12 | Hip Thrust 1B | 4x8x60% pk | voorslaan uitval | 4x8x60% pk | |
| Sun 24-10 |
1. | Mon 25-10
| Tue 26-10 Lang Baan | 1x |  | 6x | 60 | 75% | 1x |  | 5x | 70 | 75% | 1x |  | 4x | 80 | 75% | 1x |  | 3x | 90 | 75% | p20m sp6 |
Kort Baan | 1x |  | 7x | 40 | 85% | 1x |  | 6x | 50 | 85% | 1x |  | 5x | 60 | 85% | 1x |  | 4x | 70 | 85% | p20m sp6 |
Kort Baan | 1x |  | 5x | 40 | 85% | 1x |  | 4x | 50 | 85% | 1x |  | 3x | 60 | 85% | p20m sp6 |
| Wed 27-10 | Thu 28-10 Kort Baan | 2x |  | 1x | 240 | 50% | |  | 1x | 210 | 55% | |  | 1x | 180 | 60% | |  | 1x | 150 | 65% | p3' sp8' |
Kort Baan | 2x |  | 1x | 210 | 50% | |  | 1x | 180 | 55% | |  | 1x | 150 | 60% | |  | 1x | 120 | 65% | p3' sp8' |
Lang Baan | 2x |  | 1x | 500 | 50% | |  | 1x | 400 | 54% | |  | 1x | 300 | 58% | |  | 1x | 200 | 62% | p3' sp8' |
Lang Baan | 3x |  | 1x | 400 | 50% | |  | 1x | 300 | 50% | |  | 1x | 200 | 50% | p3' sp8' |
| Fri 29-10 | Sat 30-10 Kracht Baan | B-Statisch Bosu | 4x90'' | Legpress 1B | 5x8x60% pk | Scissors | 4x16x20kg | H-Bump | 4x15 | Kaars | 4x5 | Hip Thrust | 4x12x60% | voorslaan uitval | 5x6x60% pk | |
| Sun 31-10 |