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 |
|
2. | Mon 05-02 | Tue 06-02Lang Baan |
1x |
1x |
300 |
50% |
1x |
1x |
270 |
54% |
1x |
1x |
240 |
57% |
1x |
1x |
210 |
62% |
1x |
1x |
180 |
66% |
1x |
1x |
150 |
70% |
1x |
1x |
120 |
74% |
p-doorwandelen |
| Wed 07-02 | Thu 08-02Lang Baan |
3x |
|
1x |
150 |
65% |
1x |
150 |
75% |
1x |
150 |
85% |
p2' sp6-8 |
| Fri 09-02 | Sat 10-02ASICS NK indoor U20 & U18Kracht Binnen |
Clean Lunge |
4x5x75% pk |
Glide-and-stretch |
4x7 pk |
Legpress 1B |
4x5x75% pk |
Ab Roll-outs |
4x6+20kg |
Seated Box Jump Single Leg |
4x4 pk |
Overhead plate step-up |
4x3 pk +20kg |
Hip Thrust |
4x7x75% |
H-Bump |
4x15 |
|
NK - Kracht Binnen |
Clean Lunge |
4x5x75% pk |
Glide-and-stretch |
4x7 pk |
Legpress 1B |
4x5x75% pk |
Overhead plate step-up |
4x3 pk +20kg |
H-Bump |
4x15 |
Ab Roll-outs |
4x6+20kg |
|
| Sun 11-02 |
3. | Mon 12-02 | Tue 13-02Lang Baan |
1x |
1x |
200 |
60% |
1x |
1x |
180 |
65% |
1x |
1x |
160 |
70% |
1x |
1x |
140 |
75% |
1x |
1x |
120 |
80% |
1x |
1x |
100 |
85% |
p4' |
| Wed 14-02 | Thu 15-02 | Fri 16-02 | Sat 17-02NK Indoor Senioren 2024 | Sun 18-02Kracht Binnen |
Squat 1B |
4x5x75% pk |
Hang Power Clean |
3x6x75% |
Iliopsoas (keiser) |
3x8x75% pk |
Horz.-Abs-squat |
4x12+20kg |
Balzitten |
4x60'' met bal roteren |
Hip Thrust 1B |
4x5x75% pk |
Ab Roll-outs |
4x7+15kg |
Hamstring lean |
4x30'' |
|
Lang Baan |
6x |
|
1x |
200 |
60% |
1x |
100 |
75% |
p90'' sp5,5,8,5,5 |
|
1. | Mon 19-02 | Tue 20-02Lang Baan |
1x |
2x |
400 |
55% |
1x |
2x |
300 |
60% |
1x |
2x |
250 |
65% |
1x |
1x |
200 |
70% |
p4 sp6-8 |
Kort Baan |
5x |
|
1x |
150 |
70% |
1x |
100 |
80% |
p150m / 60s sp4 |
| Wed 21-02 | Thu 22-02 | Fri 23-02 | Sat 24-02Kracht Binnen |
Hip Thrust 1B |
4x6x70% pk |
Planking Bosu |
4x60'' +10kg |
Hang Power Clean |
4x8x60% |
Balzitten |
4x60'' |
Seated Box Jump |
4x8 |
Dragonfly |
4x6 |
Good morning |
4x10x60% |
Iliopsoas (keiser) |
3x10x60% pk |
|
| Sun 25-02Lang Baan |
1x |
2x |
60 |
80% |
1x |
1x |
90 |
80% |
1x |
2x |
120 |
80% |
1x |
1x |
150 |
80% |
1x |
1x |
120 |
85% |
1x |
2x |
90 |
90% |
1x |
1x |
60 |
95% |
p4' |
Lang 2 Baan |
1x |
2x |
60 |
75% |
1x |
1x |
90 |
75% |
1x |
2x |
120 |
75% |
1x |
1x |
150 |
75% |
1x |
1x |
120 |
75% |
1x |
2x |
90 |
75% |
1x |
1x |
60 |
75% |
p4' |
Lang 3 Baan |
1x |
1x |
150 |
80% |
1x |
1x |
120 |
85% |
1x |
2x |
90 |
90% |
1x |
1x |
60 |
95% |
p4' |
|
2. | Mon 26-02 | Tue 27-02NSK Baan |
1x |
1x |
150 |
80% |
1x |
1x |
200 |
95% |
1x |
1x |
150 |
95% |
p6,15 |
Kracht Binnen |
Good morning |
4x6x60% |
Overhead plate step-up |
3x4 pk + 20kg |
Hang Power Clean |
4x4x75% |
Dragonfly |
4x5 |
Iliopsoas (keiser) |
4x5 pk (sneltrainer mag ook) |
Balzitten |
4x60'' roteren met bal |
|
| Wed 28-02 | Thu 29-02Lang Baan |
3x |
|
1x |
300 |
55% |
1x |
300 |
60% |
1x |
300 |
65% |
p3' sp5' |
Kort Baan |
3x |
|
1x |
200 |
60% |
3x |
60 |
85% |
p2',1',1' sp5' |
| Fri 01-03 | Sat 02-03NSK Indoor 2024 | Sun 03-03Algemeen Binnen |
Hang Power Clean |
4x7x75% |
Planking Bosu |
4x60'' |
Hip Thrust 1B |
4x8x60% pk |
Iliopsoas (keiser) |
4x8x60% pk |
Squat 1B |
4x8x60% pk |
Glute-Lift |
3x10x60% pk |
Seated Box Jump |
4x8 |
H-Bosu |
6x15'' |
|
Lang Baan |
1x |
1x |
400 |
45% |
1x |
1x |
350 |
48% |
1x |
1x |
300 |
51% |
1x |
1x |
250 |
54% |
1x |
1x |
200 |
56% |
1x |
1x |
150 |
60% |
1x |
1x |
100 |
65% |
p2' |
|