1. | Mon 27-12 | Tue 28-12Lang Baan | 4x | | 1x | 300 | 55% | | | 1x | 100 | 75% | | | 1x | 60 | 85% | | | 1x | 30 | 95% | p15'',20m,20m sp6,8,10 |
Lang Weg | 3x | | 1x | 3' | 50% | | | 1x | 30'' | 75% | 3x | | 1x | 2' | 55% | | | 1x | 30'' | 75% | 3x | | 1x | 1' | 60% | | | 1x | 30'' | 75% | p1' sp3' |
| Wed 29-12 | Thu 30-12Lang Baan | 1x | | 1x | 350 | 56% | | | 1x | 300 | 60% | | | 1x | 250 | 64% | 1x | | 1x | 300 | 60% | | | 1x | 250 | 64% | | | 1x | 200 | 68% | 1x | | 1x | 250 | 64% | | | 1x | 200 | 68% | | | 1x | 150 | 72% | p2' sp6'-8' |
Kort Baan | 4x | | 1x | 150 | 75% | | | 1x | 80 | 84% | | | 1x | 60 | 88% | | | 1x | 40 | 92% | p30m/15'' sp6' |
| Fri 31-12
Kracht Binnen | Planking Bosu | 4x60'' +15kg | Legpress 1B | 3x10x60% | Single Leg HyperExtension | 4x8x60% pk | Dragonfly | 4x6 | H-Bump | 4x12 | Stepup Uitval | 3x5x60% pk | Hang Power Clean | 3x5x80% | Hip Thrust | 4x8x70% | |
| Sat 01-01 | Sun 02-01STAX Indoor |
2. | Mon 03-01Lang Baan | 1x | | 1x | 300 | 60% | | | 1x | 250 | 64% | | | 1x | 200 | 68% | 1x | | 1x | 250 | 64% | | | 1x | 200 | 68% | | | 1x | 150 | 72% | p3' sp6' |
| Tue 04-01
Kort Baan | 4x | | 1x | 10 + 20kg | 80% | | | 1x | 20 + 15kg | 80% | | | 1x | 30 + 10kg | 80% | | | 1x | 40 + blok | 80% | | | 1x | 60 | 80% | p<1' sp5 |
Kort Baan | 5x | | 1x | 80 | 75% | | | 1x | 60 | 75% | | | 1x | 40 | 75% | p40'' sp3,4,5,6 |
Alternatief Binnen | 4x | | 1x | 60'' roei | 70% | | | 1x | 30'' roei | 80% | Lunge Squat | 3x8x60% | H-Bosu | 4x45'' | Hang Power Clean | 4x7x75% | Planking | 4x60'' +15kg | Iliopsoas (keiser) | 3x8 p.k | p60'' |
| Wed 05-01 | Thu 06-01
Alternatief Binnen | 4x | | 2x | 40'' roei | 75% | Legpress | 4x10x60% | Hamstring lean | 4x45 | Hang Power Clean | 4x10x60% | Planking | 4x1'15 | Hip Thrust | 4x10x60% | p1'20 |
| Fri 07-01 | Sat 08-01Jump 'n Run | Sun 09-01Kracht Binnen | Hamstring lean | 4x6 | Squat 1B | 4x8x60% | Ab Roll-outs | 4x8 +15kg | Scissors | 4x12x60% | StepUp Ins.Oms | 3x5x60% pk | Box Jumps | 1B 4x6 | Clean Lunge | 4x7x75% | Hip Thrust 1B | 4x6x75% | |
|
3. | Mon 10-01
Alternatief Thuis | Hamstring lean | 4x40'' | Ab Roll-outs | 4x8 +10kg | Squat 1B | 4x6x60% pk | Clean Lunge | 4x6x60% pk | Hip Thrust 1B | 4x6x60% pk | |
| Tue 11-01Kort Baan | 1x | | 4x | 80 | 85% | 1x | | 5x | 60 | 90% | 1x | | 6x | 40 | 95% | p2' sp6 |
| Wed 12-01 | Thu 13-01Lang Baan | 2x | | 1x | 500 | 54% | | | 1x | 400 | 57% | | | 1x | 300 | 60% | | | 1x | 150 | 80% | p4 sp8 |
Kracht | Planking | 4x45 | Legpress 1B | 4x8x60% pk | Glute-Lift | 3x12x60% pk | Good morning | 4x8x60% | | 4x8x60% pk | |
| Fri 14-01 | Sat 15-01VS indoor 2022Kracht Binnen | Glide-and-stretch | 4x6 | Legpress 1B | 4x8x60% | Ab Roll-outs | 4x8 +15kg | Scissors | 4x12x60% | StepUp Ins.Oms | 3x5x60% pk | Box Jumps | 1B 4x6 | Hang Power Clean | 4x7x75% | Hip Thrust 1B | 4x6x75% | |
| Sun 16-01
Kracht Binnen | Legpress 1B | 4x8x60% | Ab Roll-outs | 4x8 +15kg | Box Jumps | 1B 4x6 | Hang Power Clean | 4x7x75% | Hip Thrust 1B | 4x6x75% | |
|
1. | Mon 17-01
| Tue 18-01Lang Baan | 1x | | 1x | 180 | 80% | | | 1x | 60 | 95% | 2x | | 1x | 150 | 85% | | | 1x | 60 | 95% | 2x | | 1x | 120 | 90% | | | 1x | 60 | 95% | 2x | | 1x | 100 | 95% | | | 1x | 60 | 95% | p30'' sp4' |
Kort Baan | 1x | | 1x | 150 | 80% | | | 1x | 50 | 95% | 2x | | 1x | 120 | 85% | | | 1x | 50 | 95% | 2x | | 1x | 100 | 90% | | | 1x | 50 | 95% | 2x | | 1x | 80 | 95% | | | 1x | 50 | 95% | p30'' sp4' |
| Wed 19-01 | Thu 20-01Lang Baan | 5x | | 1x | 200 | 50% | | | 1x | 100 | 40% | | | 1x | 200 | 60% | p0 sp5,6,7,8 |
Lang Baan | 5x | | 1x | 200 | 50% | | | 1x | 200 | 70% | p60'' sp5,6,7,8 |
Kort Baan | 1x | | 3x | 6h | 90% | 1x | | 3x | 5h | 90% | 1x | | 3x | 4h | 90% | 1x | | 3x | 3h | 90% | p1'30 sp5' |
Kort Baan | 6x | | 1x | 60 | 85% | | | 1x | 40 | 40% | | | 1x | 50 | 85% | p0' sp5,6,7,8' |
Kracht Binnen | Planking | 4x45'' | Legpress 1B | 4x8x60% pk | Glute-Lift | 3x12x60% pk | Hamstring lean | 4x40'' | | 4x8x60% pk | Iliopsoas (keiser) | 4x8x60% pk | |
| Fri 21-01 | Sat 22-01Kracht Binnen | Mini Lift | * | Hang Power Clean | * | Hip Thrust | * | Planking | 5x40''+15kg | Hamstring lean | 5x40 | Glute-Lift | 3x12x60% | Box Jumps | 4x10 | | 3x8x5kg pk | |
| Sun 23-01Journée Open (CJESMa)Kort Baan | 4x | | 1x | 20 sleep | 70% | | | 1x | 30 | 90% | | | 1x | 30 dopjes | 80% | 4x | | 1x | 30 sleep | 70% | | | 1x | 60 | 90% | | | 1x | 30 dopjes | 70% | p30'' sp4', 6' tussen sets |
|
2. | Mon 24-01 | Tue 25-01Lang Baan | 5x | | 1x | 200 | 60% | | | 1x | 200 | 70% | p40'' sp4,5,6,8 |
Lang Baan | 4x | | 1x | 200 | 60% | | | 1x | 200 | 70% | p90'' sp4,5,6,8 |
| Wed 26-01 | Thu 27-01Kort Baan | 1x | | 3x | 150 | 75% | 1x | | 3x | 120 | 85% | 1x | | 3x | 90 | 95% | p3 sp8 |
Alternatief Binnen | Ab Roll-outs | 4x8 | Legpress 1B | 4x5x70% pk | Box Jumps | 4x8 | Iliopsoas (keiser) | 4x8 pk | Hang Power Clean | 4x10x60% | |
| Fri 28-01 | Sat 29-01Limieten Wedstrijd | Sun 30-01Lang Weg | 3x | | 3x | 40'' | 60% | 3x | | 3x | 30'' | 65% | 3x | | 3x | 20'' | 70% | p20'', 30'', 20'' sp2 |
Kracht Binnen | Planking | 4x60'' +15kg | Legpress 1B | 3x10x60% | Single Leg HyperExtension | 4x8x60% pk | H-Bump | 4x12 | Hang Power Clean | 3x5x80% | Hip Thrust | 4x8x70% | |
Kracht Binnen | Planking | 4x60'' +15kg | Squat 1B | 3x10x60% | Box Jumps | 4x8x60% pk | H-Bump | 4x12 | Hang Power Clean | 3x5x80% | Hip Thrust 1B | 4x8x70% | Glute-Lift | 3x10x60% pk | Ab Roll-outs | 4x6 | |
|
3. | Mon 31-01
| Tue 01-02
| Wed 02-02 | Thu 03-02Lang Baan | 3x | | 1x | 300 | 50% | | | 1x | 250 | 55% | | | 1x | 200 | 60% | p60'' sp5-6 |
| Fri 04-02 | Sat 05-02 6e ITS Trackmeeting Sotra-Isokin | Sun 06-02
|