2. | Mon 28-03 | Tue 29-03
Lang Baan | 4x |  | 1x | 100 | 90% | |  | 1x | 80 | 95% | |  | 1x | 60 | 95% | |  | 1x | 40 | 95% | p90'' sp5 |
| Wed 30-03 | Thu 31-03 Lang Baan | 1x |  | 1x | 300 | 60% | |  | 1x | 200 | 70% | |  | 1x | 300 | 60% | 1x |  | 1x | 200 | 70% | |  | 1x | 300 | 60% | |  | 1x | 200 | 70% | 1x |  | 1x | 150 | 80% | |  | 1x | 200 | 70% | |  | 1x | 150 | 80% | p3 sp6,8 |
Kort Baan | 1x |  | 2x | 180 | 75% | 1x |  | 2x | 140 | 80% | 1x |  | 2x | 100 | 85% | 1x |  | 2x | 60 | 90% | p3' sp6' |
| Fri 01-04 | Sat 02-04 Kracht Binnen | Planking Bosu | 4x60" +10kg | Candlesticks | 4x6 | Squat 1B | Bosu 3x8x10kg pk | H-Bosu | 5x20" | Legpress 1B | 4x8x60% pk | Hip Thrust 1B | 4x8x60% pk | Start Snap | 3x5x60% pk | Power Clean | 4x8x60% pk | |
| Sun 03-04 |
3. | Mon 04-04 | Tue 05-04
Alternatief | 2x |  | 1x | 600 | 50% | |  | 1x | 200 | 70% | 2x |  | 1x | 400 | 55% | |  | 1x | 200 | 70% | 2x |  | 1x | 300 | 60% | |  | 1x | 200 | 70% | p1' sp3' |
| Wed 06-04 | Thu 07-04
| Fri 08-04 | Sat 09-04
Kracht Binnen | Rug armen over bal | 4x20 | Ab Roll-outs | 4x8 +10kg | Buik zijwaarts uitstoten | 4x6+15kg pk | Squat 1B | 4x5x75% pk | Hamstring lean | 4x40" | Clean Lunge | 4x5x75% pk | Hip Thrust 1B | 4x5x75% pk | Stepup Uitval | 3x4 +20kg pk | |
| Sun 10-04 Competitie U20/U18 Poule 35 R1 |
1. | Mon 11-04
| Tue 12-04
| Wed 13-04 | Thu 14-04 Lang Baan | 3x |  | 1x | 300 | 65% | |  | 1x | 300 | 75% | 1x |  | 1x | 300 | 75% | p3' sp8' |
Lang Baan | 2x |  | 1x | 300 | 65% | |  | 1x | 300 | 75% | 1x |  | 1x | 300 | 75% | p3' sp8' |
Lang Baan | 3x |  | 1x | 200 | 65% | |  | 1x | 160 | 75% | |  | 1x | 120 | 85% | p3' sp6' |
| Fri 15-04 | Sat 16-04 Kracht Binnen | Buik zijwaarts uitstoten | 3x6x5kg pk | Candlesticks | 4x6 | Good morning | 4x10x60% | Legpress 1B | 8-6-4-2 60-...-90 | Box Jumps | 4x10 | Hip Thrust 1B | 8-6-4-2 60-...-90 | Start Snap | 3x5x60% pk | Keiser start | 3x5 | |
| Sun 17-04 |
2. | Mon 18-04 Test wedstrijd | Tue 19-04
| Wed 20-04 | Thu 21-04
| Fri 22-04 Track Meeting | Sat 23-04 | Sun 24-04 Lang Baan | 1x |  | 1x | 80 | 97% | |  | 1x | 120 | 95% | |  | 1x | 160 | 90% | |  | 1x | 200 | 85% | |  | 1x | 160 | 90% | |  | 1x | 120 | 95% | |  | 1x | 80 | 97% | p4,6,8,10,8,6 |
|
1. | Mon 25-04 Kracht Binnen | Glute-Lift | 3x12x60% pk | Planking | 4x60 | Candlesticks | 4x6 | Squat 1B | 4x8x60% pk | Box Jumps | 5x8 | Clean Lunge | 6x60% 4x70% 2x80% | Hip Thrust 1B | 6x60% 4x70% 2x80% | Stepup Inspr. | 4x5x15kg pk | |
Lang Baan | 1x |  | 1x | 300 | 65% | |  | 1x | 250 | 70% | |  | 1x | 200 | 75% | 1x |  | 1x | 250 | 70% | |  | 1x | 200 | 75% | |  | 1x | 150 | 80% | p6 sp12 p6 |
Kort Baan | 4x |  | 1x | 160 | 75% | |  | 1x | 80 | 90% | |  | 1x | 40 | 97% | p60'' sp8,10,12 |
| Tue 26-04
| Wed 27-04 | Thu 28-04
Lang Baan | 1x |  | 1x | 600 | 65% | 1x |  | 1x | 500 | 70% | 1x |  | 1x | 500 | 75% | 1x |  | 1x | 400 | 80% | p8,10,15' |
| Fri 29-04 | Sat 30-04 | Sun 01-05 Competitie Senioren |