New


January 2024

1.Mon 01-01Tue 02-01
Kort  Baan

Lang Baan
4x1x 300 55%
1x 100 75%
1x 60 85%
1x 30 95%
p15'',15'',15'' sp6,8,10

Lang Baan
4x1x 200 60%
1x 100 75%
1x 60 85%
1x 30 95%
p15'',15'',15'' sp6,8,10

Wed 03-01Thu 04-01
Lang Baan
1x1x 350 56%
1x 300 60%
1x 250 64%
1x1x 300 60%
1x 250 64%
1x 200 68%
1x1x 250 64%
1x 200 68%
1x 150 72%
p2' sp6'-8'

Kort Baan
4x1x 150 75%
1x 80 84%
1x 60 88%
1x 40 92%
p30m/15'' sp6'

Lang Baan
1x1x 280 55%
1x 240 60%
1x 200 65%
1x1x 240 60%
1x 200 65%
1x 160 70%
1x1x 200 65%
1x 160 70%
1x 120 75%
p2' sp6'-8'

Lang - Horde PM Baan
4x1x 120 75%
1x 90 80%
1x 60 85%
p1' sp8,10,12'

Fri 05-01
Lang  Baan
1x3x 120 95%
p8,10'

Lang Baan
4x1x 80 85%
1x 60 90%
1x 40 95%
p30m/15'' sp6'

Alternatief Binnen

Sat 06-01Jump'n'run
Kracht Binnen
H-Kicks4x10 pk
Plate Swing Lunge3x8x60% pk
Planking4x60'' +20kg
Dragonfly4x6
Seated Box Jump Single Leg4x5 pk
Stepup Uitval3x5x60% pk
Clean Lunge3x5x75% pk
Hip Thrust 1B4x8x70%

Sun 07-01U18 t/m Master horden sprint ver kogel
Lang 1 Baan
4x1x 240 50%
1x 200 53%
1x 160 56%
1x 120 59%
p1' sp4'

Lang 2 Baan
4x1x 400 50%
1x 300 54%
1x 200 58%
p1'30 sp4

Kracht Binnen
H-Kicks4x10 pk
Plate Swing Lunge3x8x60% pk
Planking4x60'' +20kg
Dragonfly4x6
Seated Box Jump Single Leg4x5 pk
Stepup Uitval3x5x60% pk
Clean Lunge3x5x75% pk
Hip Thrust 1B4x8x70%

1.Mon 08-01Tue 09-01
Lang Baan
5x1x 150 65%
1x 150 75%
p1'30 sp6

Kort  Baan
5x1x 80 75%
1x 60 75%
1x 40 75%
p40'' sp3,4,5,6

Lang - PM Baan

Wed 10-01Thu 11-01
Lang  Baan
3x2x 300 65%
p3' sp8'

Lang  Baan
3x2x 200 65%
p3' sp8'

Kort Baan
5x1x 150 75%
1x 60 90%
p90'' sp6

Horde - Lang - PM Baan
1x4x 200 70%
p6,8,10

Fri 12-01
Lang Baan
4x1x 100 95%
1x 80 95%
1x 60 95%
p30'' sp6,8,10

Lang Fiets

Sat 13-01Jumping PH weekendVS indoor 2024EAP Indoor Amsterdam
Kracht Binnen
Hang Power Clean4x5x80%
Single Leg HyperExtension 4x8x20kg pk
Overhead plate swing step-up3x5x60%
StepUp Ins.Oms4x4x60%
Kopenhagen - Side Plank combi 4x8 pk
Hamstring lean4x20''
Buik zijwaarts uitstoten 4x6x10kg
Iliopsoas (keiser)3x8x60% pk

Sun 14-01
Lang  Baan
1x5x 200 50%
1x5x 300 50%
p50m dribbel sp3'30

3.Mon 15-01Tue 16-01
Kort Baan
1x4x 80 85%
1x5x 60 90%
1x6x 40 95%
p2' sp6

Lang Baan
3x5x 100 75%
p2' sp6-8'

Lang AM  Sevilla
2x1x 60 95%
1x 90 90%
1x 120 90%
1x 90 90%
1x 60 95%
p2,3,4,4 sp8-10

Kracht Sevilla
Ab Roll-outs4x6+15kg
Hip Thrust 4x12x50%
Glute-Lift3x12x60% pk
Dragonfly4x6
Overhead plate step-up4x6 alt
Hang Power Clean4x7x75%
Squat Jump4x6x60%
H-Bosu5x20''

Wed 17-01
Horde - Lang Baan
4x1x 150 80%
1x 120 85%
1x 80 90%
p1' sp8,10,12

Thu 18-01
Kort Baan
3x5x 100 75%
p2' sp6-8'

Lang Baan
2x1x 500 54%
1x 400 57%
1x 300 60%
0x 150 60%
p4 sp8

Lang Baan
2x3x 300 55%
p4 sp8

Kracht - PM Sevilla

Kort - AM Sevilla
5x4x 40 90%
p15s/30m sp6

Fri 19-01
Lang - Alt Baan

Horde - Lang Sevilla

Sat 20-01
Kracht Binnen
Glide-and-stretch4x6
Legpress 1B4x8x60%
Ab Roll-outs4x8 +15kg
Scissors4x12x60%
StepUp Ins.Oms3x5x60% pk
Seated Box Jump Single Leg4x5 pk
Clean Lunge4x5x75% pk
Hip Thrust 1B4x6x75%

Lang Sevilla
2x1x 500 80%
1x 300 80%
1x1x 500 85%
p10'

Sun 21-01Indoorwedstrijd U18, U20, senioren, masters
4.Mon 22-01
Kracht Sevilla

Lang Sevilla
1x4x 150 95%
p8

Tue 23-01
Lang Sevilla
3x3x 100 70%
3x 100 70%
3x 100 70%
p2

Lang Baan
4x1x 200 60%
1x 200 70%
p90'' sp4,5,6,8

Lang Baan
4x1x 200 50%
1x 200 60%
p60'' sp4,5,6,8

Kort Baan
7x2x 40 90%
p20'' sp4-5

Wed 24-01Thu 25-01
Lang Baan
1x3x 150 75%
1x3x 120 85%
1x3x 90 95%
p3 sp8

Kort - AM Baan
4x3x 30 0%
p3' sp5'

Lang Baan
1x1x 200 85%
1x1x 200 90%
p12

Kort Baan
3x4x 80 75%
p2' sp6-8'

Lang Baan
4x1x 200 60%
1x 200 70%
p90'' sp4,5,6,8

Fri 26-01Sat 27-0114e AV PEC 1910 indoorSun 28-01Phanos Indoor
Kracht Binnen
Mini Lift*
Hang Power Clean*
Hip Thrust *
Planking5x40''+15kg
Hamstring lean5x40
Glute-Lift3x12x60%
Box Jumps4x10
Rug armen over bal4x16

Lang 1 Baan
1x6x 100 70%
1x5x 100 80%
1x3x 100 90%
p2, 3, 5' sp4,6

Lang 1 Baan
1x4x 100 70%
1x3x 100 80%
1x2x 100 90%
p2, 3, 5' sp4,6

1.Mon 29-01Tue 30-01
Lang Baan
4x1x 250 80%
1x 100 87%
1x 60 95%
p30'',30'' sp8,10,12

Lang PM Baan

Kort Baan
4x1x 180 85%
1x 90 90%
1x 60 95%
p30'',30'' sp8,10,12

Alternatief Baan
4x1x 300 50%
1x 200 55%
1x 100 60%
p60'' sp5'

Wed 31-01Thu 01-02
Lang Baan
6x2x 100 90%
p40'' sp5-8'

Lang - PM Baan
1x1x 300 60%
1x 250 60%
1x 200 60%
1x 150 60%
p5,6,7,8

Kort  Baan
6x4x 30 75%
p30m sp4'

Lang Baan
6x3x 100 70%
p60'' sp4'

Fri 02-02Walter Cramer
Lang  Baan
1x1x 60 100%
1x1x 60  100%
1x1x 200 97%
p4',6'

Lang  Thuis

Sat 03-02IFAM Indoor (World Athletics Tour Bronze)Sun 04-02Run'n'fly
Kracht Binnen
Hang Power Clean4x 5x 75%
Hip Thrust 1B3x5x75% pk
Seated Box Jump3x5
Planking4x60'' +10kg
Good morning4x10x60%
Overhead plate swing step-up4x5 pk
Hamstring lean5x30''
Squat 1B4x4x75%

Kracht Binnen
Hang Power Clean4x 5x 75%
Hip Thrust 1B3x5x75% pk
Seated Box Jump3x5
Planking4x60'' +10kg
Good morning4x10x60%

Horde - Lang Baan
4x1x 150 80%
1x 120 85%
1x 80 90%
p1' sp8,10,12

Lang Baan
3x1x 150 55%
1x 200 60%
1x 150 55%
p1' sp6,8

Lang Baan
2x1x 150 75%
1x 200 70%
1x 250 65%
1x 200 70%
1x 150 75%
p2' sp8