1. | Mon 01-01 | Tue 02-01Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
100 |
75% |
1x |
60 |
85% |
1x |
30 |
95% |
p15'',15'',15'' sp6,8,10 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
100 |
75% |
1x |
60 |
85% |
1x |
30 |
95% |
p15'',15'',15'' sp6,8,10 |
| Wed 03-01 | Thu 04-01Lang 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' |
Lang Baan |
1x |
|
1x |
280 |
55% |
1x |
240 |
60% |
1x |
200 |
65% |
1x |
|
1x |
240 |
60% |
1x |
200 |
65% |
1x |
160 |
70% |
1x |
|
1x |
200 |
65% |
1x |
160 |
70% |
1x |
120 |
75% |
p2' sp6'-8' |
| Fri 05-01Lang Baan |
4x |
|
1x |
80 |
85% |
1x |
60 |
90% |
1x |
40 |
95% |
p30m/15'' sp6' |
| Sat 06-01Jump'n'runKracht Binnen |
H-Kicks |
4x10 pk |
Plate Swing Lunge |
3x8x60% pk |
Planking |
4x60'' +20kg |
Dragonfly |
4x6 |
Seated Box Jump Single Leg |
4x5 pk |
Stepup Uitval |
3x5x60% pk |
Clean Lunge |
3x5x75% pk |
Hip Thrust 1B |
4x8x70% |
|
| Sun 07-01U18 t/m Master horden sprint ver kogelLang 1 Baan |
4x |
|
1x |
240 |
50% |
1x |
200 |
53% |
1x |
160 |
56% |
1x |
120 |
59% |
p1' sp4' |
Lang 2 Baan |
4x |
|
1x |
400 |
50% |
1x |
300 |
54% |
1x |
200 |
57% |
p1'30 sp4 |
Kracht Binnen |
H-Kicks |
4x10 pk |
Plate Swing Lunge |
3x8x60% pk |
Planking |
4x60'' +20kg |
Dragonfly |
4x6 |
Seated Box Jump Single Leg |
4x5 pk |
Stepup Uitval |
3x5x60% pk |
Clean Lunge |
3x5x75% pk |
Hip Thrust 1B |
4x8x70% |
|
|
1. | Mon 08-01 | Tue 09-01Kort Baan |
5x |
|
1x |
80 |
75% |
1x |
60 |
75% |
1x |
40 |
75% |
p40'' sp3,4,5,6 |
| Wed 10-01 | Thu 11-01 | Fri 12-01Lang Baan |
4x |
|
1x |
100 |
95% |
1x |
80 |
95% |
1x |
60 |
95% |
p30'' sp6,8,10 |
| Sat 13-01Jumping PH weekendVS indoor 2024EAP Indoor AmsterdamKracht Binnen |
Hang Power Clean |
4x5x80% |
Single Leg HyperExtension |
4x8x20kg pk |
Overhead plate swing step-up |
3x5x60% |
StepUp Ins.Oms |
4x4x60% |
Kopenhagen - Side Plank combi |
4x8 pk |
Hamstring lean |
4x20'' |
Buik zijwaarts uitstoten |
4x6x10kg |
Iliopsoas (keiser) |
3x8x60% pk |
|
| Sun 14-01Lang Baan |
1x |
5x |
200 |
50% |
1x |
5x |
300 |
50% |
p50m dribbel sp3'30 |
|
3. | Mon 15-01 | Tue 16-01Kort Baan |
1x |
4x |
80 |
85% |
1x |
5x |
60 |
90% |
1x |
6x |
40 |
95% |
p2' sp6 |
Lang AM Sevilla |
2x |
|
1x |
60 |
95% |
1x |
90 |
90% |
1x |
120 |
90% |
1x |
90 |
90% |
1x |
60 |
95% |
p2,3,4,4 sp8-10 |
Kracht Sevilla |
Ab Roll-outs |
4x6+15kg |
Hip Thrust |
4x12x50% |
Glute-Lift |
3x12x60% pk |
Dragonfly |
4x6 |
Overhead plate step-up |
4x6 alt |
Hang Power Clean |
4x7x75% |
Squat Jump |
4x6x60% |
H-Bosu |
5x20'' |
|
| Wed 17-01 | Thu 18-01Lang Baan |
2x |
|
1x |
500 |
54% |
1x |
400 |
56% |
1x |
300 |
60% |
0x |
0x |
150 |
60% |
p4 sp8 |
| Fri 19-01 | Sat 20-01Kracht Binnen |
Glide-and-stretch |
4x6 |
Legpress 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
Scissors |
4x12x60% |
StepUp Ins.Oms |
3x5x60% pk |
Seated Box Jump Single Leg |
4x5 pk |
Clean Lunge |
4x5x75% pk |
Hip Thrust 1B |
4x6x75% |
|
| Sun 21-01Indoorwedstrijd U18, U20, senioren, masters |
4. | Mon 22-01 | Tue 23-01Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
200 |
70% |
p90'' sp4,5,6,8 |
Lang Baan |
4x |
|
1x |
200 |
50% |
1x |
200 |
60% |
p60'' sp4,5,6,8 |
| Wed 24-01 | Thu 25-01Lang Baan |
1x |
3x |
150 |
75% |
1x |
3x |
120 |
85% |
1x |
3x |
90 |
95% |
p3 sp8 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
200 |
70% |
p90'' sp4,5,6,8 |
| Fri 26-01 | Sat 27-0114e AV PEC 1910 indoor | Sun 28-01Phanos IndoorKracht Binnen |
Mini Lift |
* |
Hang Power Clean |
* |
Hip Thrust |
* |
Planking |
5x40''+15kg |
Hamstring lean |
5x40 |
Glute-Lift |
3x12x60% |
Box Jumps |
4x10 |
Rug armen over bal |
4x16 |
|
Lang 1 Baan |
1x |
6x |
100 |
70% |
1x |
5x |
100 |
80% |
1x |
3x |
100 |
90% |
p2, 3, 5' sp4,6 |
Lang 1 Baan |
1x |
4x |
100 |
70% |
1x |
3x |
100 |
80% |
1x |
2x |
100 |
90% |
p2, 3, 5' sp4,6 |
|
1. | Mon 29-01 | Tue 30-01Lang Baan |
4x |
|
1x |
250 |
80% |
1x |
100 |
87% |
1x |
60 |
95% |
p30'',30'' sp8,10,12 |
Kort Baan |
4x |
|
1x |
180 |
85% |
1x |
90 |
90% |
1x |
60 |
95% |
p30'',30'' sp8,10,12 |
| Wed 31-01 | Thu 01-02Lang - PM Baan |
1x |
|
1x |
300 |
60% |
1x |
250 |
60% |
1x |
200 |
60% |
1x |
150 |
60% |
p5,6,7,8 |
| Fri 02-02Walter CramerLang Baan |
1x |
1x |
60 |
100% |
1x |
1x |
60 |
100% |
1x |
1x |
200 |
97% |
p4',6' |
| Sat 03-02IFAM Indoor (World Athletics Tour Bronze) | Sun 04-02Run'n'flyKracht Binnen |
Hang Power Clean |
4x 5x 75% |
Hip Thrust 1B |
3x5x75% pk |
Seated Box Jump |
3x5 |
Planking |
4x60'' +10kg |
Good morning |
4x10x60% |
Overhead plate swing step-up |
4x5 pk |
Hamstring lean |
5x30'' |
Squat 1B |
4x4x75% |
|
Kracht Binnen |
Hang Power Clean |
4x 5x 75% |
Hip Thrust 1B |
3x5x75% pk |
Seated Box Jump |
3x5 |
Planking |
4x60'' +10kg |
Good morning |
4x10x60% |
|
Lang Baan |
3x |
|
1x |
150 |
55% |
1x |
200 |
60% |
1x |
150 |
55% |
p1' sp6,8 |
Lang Baan |
2x |
|
1x |
150 |
75% |
1x |
200 |
70% |
1x |
250 |
65% |
1x |
200 |
70% |
1x |
150 |
75% |
p2' sp8 |
|