New


February 2024

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

2.Mon 05-02Tue 06-02
NK Gangers - Kort Baan
2x3x 60 95%
p3' sp6'

Lang - NK (PM) Baan
2x1x 300 80%
1x 180 90%
1x 120 95%
p90'',90'' sp20'

Lang - AM Baan
3x2x 100 100%
p60'' sp6,8

Lang  Baan
1x1x 300 50%
1x1x 270 54%
1x1x 240 58%
1x1x 210 62%
1x1x 180 66%
1x1x 150 70%
1x1x 120 74%
p-doorwandelen

Wed 07-02Thu 08-02
NK Gangers  Binnen

Lang Baan
3x1x 150 65%
1x 150 75%
1x 150 85%
p2' sp6-8

Lang - PM Baan
1x4x 150 95%
p8,10,12

Lang - AM Baan
2x3x 60 95%
p3' sp6'

Fri 09-02
Lang  Thuis

Sat 10-02ASICS NK indoor U20 & U18
Kracht Binnen
Clean Lunge4x5x75% pk
Glide-and-stretch4x7 pk
Legpress 1B4x5x75% pk
Ab Roll-outs4x6+20kg
Seated Box Jump Single Leg4x4 pk
Overhead plate step-up4x3 pk +20kg
Hip Thrust 4x7x75%
H-Bump4x15

NK - Kracht Binnen
Clean Lunge4x5x75% pk
Glide-and-stretch4x7 pk
Legpress 1B4x5x75% pk
Overhead plate step-up4x3 pk +20kg
H-Bump4x15
Ab Roll-outs4x6+20kg

Sun 11-02
3.Mon 12-02Tue 13-02
Horde Baan

Kort  Baan
4x1x 120 90%
1x 60 95%
p2' sp6'

Lang  Baan
5x3x 60 80%
p1' sp4'

Lang  Baan
3x3x 60 80%
p1' sp4'

Lang  Baan
1x1x 200 60%
1x1x 180 65%
1x1x 160 70%
1x1x 140 75%
1x1x 120 80%
1x1x 100 85%
p4'

Wed 14-02Thu 15-02
NK Gangers  Binnen

Algemeen Baan
1x10x 30 0%

Lang  Baan
1x5x 300 55%
p4,5,6,8

Fri 16-02
Alternatief Binnen

Sat 17-02NK Indoor Senioren 2024Sun 18-02
Kracht Binnen
Squat 1B4x5x75% pk
Hang Power Clean3x6x75%
Iliopsoas (keiser)3x8x75% pk
Horz.-Abs-squat4x12+20kg
Balzitten4x60'' met bal roteren
Hip Thrust 1B4x5x75% pk
Ab Roll-outs4x7+15kg
Hamstring lean4x30''

Lang Baan
6x1x 200 60%
1x 100 75%
p90'' sp5,5,8,5,5

1.Mon 19-02Tue 20-02
Lang Baan
1x2x 400 55%
1x2x 300 60%
1x2x 250 65%
1x1x 200 70%
p4 sp6-8

Kort Baan
5x1x 150 70%
1x 100 80%
p150m / 60s sp4

Wed 21-02Thu 22-02Fri 23-02Sat 24-02
Kracht Binnen
Hip Thrust 1B4x6x70% pk
Planking Bosu4x60'' +10kg
Hang Power Clean4x8x60% pk
Balzitten4x60''
Seated Box Jump4x8
Dragonfly4x6
Good morning4x10x60%
Iliopsoas (keiser)3x10x60% pk

Sun 25-02
Mon 26-02Tue 27-02Wed 28-02Thu 29-02Fri 01-03Sat 02-03NSK Indoor 2024Sun 03-03