1. | Mon 30-01 | Tue 31-01Lang Baan |
1x |
1x |
600 |
48% |
1x |
1x |
500 |
51% |
1x |
1x |
400 |
54% |
1x |
1x |
300 |
56% |
1x |
1x |
200 |
60% |
p5-6 |
| Wed 01-02Kort Baan |
1x |
|
1x |
200 |
60% |
1x |
100 |
80% |
1x |
|
1x |
180 |
65% |
1x |
90 |
85% |
1x |
|
1x |
160 |
70% |
1x |
80 |
90% |
1x |
|
1x |
140 |
75% |
1x |
70 |
95% |
p2 sp5-6 |
Kracht Binnen |
Planking Bosu |
4x60'' |
Lunge Squat |
3x8x60% pk |
Box Jumps |
4x8 |
|
| Thu 02-02Kracht Binnen |
Clean Lunge |
3x6x75% pk |
Dragonfly |
3x8 |
Scissors |
4x12x60% |
Hamstring lean |
4x40'' |
|
Kracht Binnen |
Hamstring lean |
4x40'' |
Planking Bosu |
4x60'' |
Scissors |
4x12x60% |
Hang Power Clean |
3x10x60% |
|
| Fri 03-02 | Sat 04-02 | Sun 05-02Indoor Dortmund |
2. | Mon 06-02Kort Baan |
3x |
|
1x |
100 |
90% |
1x |
60 |
95% |
p60'' sp10-12 |
| Tue 07-02 | Wed 08-02 | Thu 09-02Algemeen Kracht |
Horz.-Abs-squat |
4x10x60% |
Hang Power Clean |
4x6x75% |
Mini Lift |
4x6x75% |
Hamstring lean |
4x40'' |
|
Algemeen Baan |
1x |
|
1x |
160 |
70% |
1x |
140 |
80% |
1x |
120 |
90% |
1x |
|
1x |
140 |
75% |
1x |
120 |
85% |
1x |
100 |
95% |
p4 sp8 |
| Fri 10-02 | Sat 11-02NK indoor Senioren | Sun 12-02NK indoor SeniorenKracht Binnen |
Clean Lunge |
3x5x75% pk |
Dragonfly |
3x5 |
Glute-Lift |
3x6x70% |
Hip Thrust |
4x6x75% |
Start Snap |
3x3x60% pk |
Planking Bosu |
4x60'' |
|
|
3. | Mon 13-02Kracht Binnen |
Planking |
4x60'' |
Hang Power Clean |
4x10x60% |
Dragonfly |
3x5 |
Hip Thrust |
4x10x60% |
H-Bump |
4x10x60% |
Start Snap |
3x3x60% pk |
|
Kort Baan |
1x |
4x |
20 |
95% |
1x |
3x |
40 |
95% |
1x |
2x |
60 |
95% |
p1, 1.5, 2 sp5,6 |
| Tue 14-02 | Wed 15-02 | Thu 16-02Kracht Algemeen Binnen |
Clean Lunge |
3x8x60% pk |
Start Snap |
3x3x60% pk |
Horz.-Abs-squat |
(1b) 3x8 pk |
H-Bump |
4x10x60% |
|
| Fri 17-02 | Sat 18-02NK JuniorenNK Junioren | Sun 19-02NK JuniorenNK JuniorenKracht Binnen |
Glute-Lift |
3x8x60% pk |
Mini Lift |
4x10x60% |
Hang Power Clean |
4x10x60% |
StepUp Ins.Oms |
3x5x60% pk |
Dragonfly |
4x5 |
Single Leg HyperExtension |
3x8x60% pk |
|
|
2. | Mon 20-02Kracht Binnen |
Hamstring lean |
4x40'' |
Glute-Lift |
3x8x60% pk |
Mini Lift |
4x10x60% |
Horz.-Abs-squat |
4x10 |
Lunge Swing |
3x5x60% pk |
Hang Power Clean |
4x10x60% |
|
| Tue 21-02Lang Buiten |
3x |
|
1x |
150 |
70% |
1x |
120 |
80% |
1x |
90 |
90% |
p90'' sp8,10 |
Kort Buiten |
3x |
|
1x |
120 |
75% |
1x |
90 |
85% |
1x |
60 |
95% |
p90'' sp8,10 |
| Wed 22-02Kracht Binnen |
Legpress |
1x12x60% |
Legpress 1B |
3x5x80% |
Planking Bosu |
4x60'' |
Hamstring lean |
4x40'' |
|
| Thu 23-02Kort Baan |
3x |
|
1x |
200 |
55% |
1x |
150 |
65% |
1x |
100 |
75% |
p30'' sp8,9,10 |
Kracht Binnen |
Clean Lunge |
3x6x60% pk |
Ab Roll-outs |
3x10 |
Glute-Lift |
3x6x60% pk |
Scissors |
4x12x60% |
Hang Power Clean |
3x10x60% |
|
| Fri 24-02 | Sat 25-02 | Sun 26-02Kracht Binnen |
Ab Roll-outs |
3x10 |
Glute-Lift |
3x6x60% pk |
Scissors |
4x12x60% |
Clean Lunge |
3x6x60% pk |
Stepup Inspr. |
3x5x60% pk |
|
|
2. | Mon 27-02Kracht Binnen |
hyper extension |
4x10x60% |
Mini Lift |
4x10x60% |
Lunge Swing |
3x5x60% pk |
Horz.-Abs-squat |
4x10x60% |
Legpress |
2x10x60% |
Legpress 1B |
3x5x80% |
|
| Tue 28-02 | Wed 01-03Kracht Binnen |
StepUp Ins.Oms |
3x5x60% pk |
Hip Thrust |
4x8x60% |
Single Leg HyperExtension |
4x8x60% pk |
Ab Roll-outs |
4x10x60% |
Clean Lunge |
3x8x60% pk |
Scissors |
4x12x60% |
|
Kort Buiten |
1x |
3x |
80 |
85% |
1x |
4x |
60 |
90% |
1x |
5x |
40 |
95% |
1x |
4x |
20 |
95% |
p2 sp6 |
| Thu 02-03Kracht Binnen |
Single Leg HyperExtension |
4x8x60% pk |
Scissors |
4x12x60% |
Hip Thrust |
4x12x60% |
|
Kracht Binnen |
Hamstring lean |
4x40'' |
Ab Roll-outs |
4x10x60% |
MiniPull |
4x12x60% |
Hang Power Clean |
3x10x60% |
|
Lang Baan |
3x |
|
1x |
120 |
75% |
1x |
125 |
80% |
3x |
|
1x |
120 |
75% |
1x |
125 |
80% |
p60'' sp3 map12 |
Lang Baan |
2x |
|
1x |
120 |
75% |
1x |
125 |
80% |
2x |
|
1x |
120 |
75% |
1x |
125 |
80% |
p60'' sp3 map12 |
Kort Baan |
4x |
|
1x |
40 |
95% |
1x |
120 |
85% |
1x |
60 |
95% |
p30'',30'' sp5,6,8 |
Lang Baan |
3x |
|
1x |
120 |
75% |
1x |
120 |
75% |
3x |
|
1x |
120 |
75% |
1x |
120 |
75% |
p60'' sp3 map12 |
| Fri 03-03 | Sat 04-03 | Sun 05-03 |