1. | Mon 26-12 | Tue 27-12 Lang Baan |
4x |
|
1x |
300 |
55% |
1x |
100 |
75% |
1x |
60 |
85% |
1x |
30 |
95% |
p15'',20m,20m sp6,8,10 |
Lang Weg |
3x |
|
1x |
3' |
50% |
1x |
30'' |
75% |
3x |
|
1x |
2' |
55% |
1x |
30'' |
75% |
3x |
|
1x |
1' |
60% |
1x |
30'' |
75% |
p1' sp3' |
| Wed 28-12 | Thu 29-12 Lang 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' |
| Fri 30-12 Lang Baan |
4x |
|
1x |
100 |
85% |
1x |
80 |
90% |
1x |
60 |
95% |
p30m/15'' sp6' |
| Sat 31-12 Kracht Binnen |
H-Kicks |
4x10 pk |
Squat 1B |
3x8x60% |
Horz.-Abs-squat |
4x8x60% pk |
Dragonfly |
4x6 |
Box Jumps |
4x12 |
Stepup Uitval |
3x5x60% pk |
Clean Lunge |
3x5x75% pk |
Hip Thrust 1B |
4x8x70% |
|
| Sun 01-01 |
2. | Mon 02-01 | Tue 03-01 Kort Baan |
4x |
|
1x |
10 + 20kg |
80% |
1x |
20 + 15kg |
80% |
1x |
30 + 10kg |
80% |
1x |
40 + blok |
80% |
1x |
60 |
80% |
p<1' sp5 |
Kort Baan |
5x |
|
1x |
80 |
75% |
1x |
60 |
75% |
1x |
40 |
75% |
p40'' sp3,4,5,6 |
| Wed 04-01 | Thu 05-01 | Fri 06-01 | Sat 07-01 Indoor Jump'n'Run | Sun 08-01 Lang Baan |
3x |
|
1x |
400 |
50% |
1x |
300 |
54% |
1x |
200 |
57% |
p1,2 sp6 |
|
3. | Mon 09-01 | Tue 10-01 Kort Baan |
1x |
4x |
80 |
85% |
1x |
5x |
60 |
90% |
1x |
6x |
40 |
95% |
p2' sp6 |
| Wed 11-01 | Thu 12-01 Lang Baan |
2x |
|
1x |
500 |
54% |
1x |
400 |
56% |
1x |
300 |
60% |
0x |
0x |
150 |
80% |
p4 sp8 |
| Fri 13-01 Kort Baan |
4x |
|
1x |
150 |
70% |
1x |
100 |
80% |
p40'' sp6-8 |
| Sat 14-01 VS Trackmeet Kracht Binnen |
Glide-and-stretch |
4x6 |
Legpress 1B |
4x8x60% |
Ab Roll-outs |
4x8 +15kg |
Scissors |
4x12x60% |
StepUp Ins.Oms |
3x5x60% pk |
Box Jumps |
1B 4x6 |
Hang Power Clean |
4x7x75% |
Hip Thrust 1B |
4x6x75% |
|
| Sun 15-01 7e ITS Trackmeeting Sotra-Isokin Masters, Senioren, U18, U20 indoorwedstrijd |
1. | Mon 16-01 Kort Baan |
1x |
3x |
6h |
90% |
1x |
3x |
5h |
90% |
1x |
3x |
4h |
90% |
1x |
3x |
3h |
90% |
p1'30 sp5' |
| Tue 17-01 Lang Baan |
1x |
|
1x |
180 |
80% |
1x |
60 |
95% |
2x |
|
1x |
150 |
85% |
1x |
60 |
95% |
2x |
|
1x |
120 |
90% |
1x |
60 |
95% |
2x |
|
1x |
100 |
95% |
1x |
60 |
95% |
p30'' sp4,6,6,8,8' |
Kort Baan |
1x |
|
1x |
150 |
80% |
1x |
50 |
95% |
2x |
|
1x |
120 |
85% |
1x |
50 |
95% |
2x |
|
1x |
100 |
90% |
1x |
50 |
95% |
2x |
|
1x |
80 |
95% |
1x |
50 |
95% |
p30'' sp4,6,6,8,8' |
Lang PM Baan |
4x |
|
1x |
20 sleep |
70% |
1x |
30 |
90% |
1x |
30 dopjes |
80% |
4x |
|
1x |
30 sleep |
70% |
1x |
60 |
90% |
1x |
30 dopjes |
70% |
p30'' sp4', 6' tussen sets |
Lang Baan |
1x |
1x |
180 |
80% |
2x |
1x |
150 |
85% |
2x |
1x |
120 |
90% |
2x |
1x |
100 |
95% |
sp4' |
Kort Baan |
1x |
|
1x |
120 |
80% |
1x |
50 |
95% |
2x |
|
1x |
90 |
85% |
1x |
50 |
95% |
2x |
|
1x |
70 |
90% |
1x |
50 |
95% |
2x |
|
1x |
60 |
95% |
1x |
50 |
95% |
p30'' sp4,6,8' |
Kort Baan |
1x |
|
1x |
150 |
80% |
1x |
50 |
95% |
2x |
|
1x |
120 |
85% |
1x |
50 |
95% |
2x |
|
1x |
100 |
90% |
1x |
50 |
95% |
2x |
|
1x |
80 |
95% |
1x |
50 |
95% |
p30'' sp4,6,8' |
| Wed 18-01 | Thu 19-01 Lang Baan |
5x |
|
1x |
200 |
50% |
1x |
100 |
40% |
1x |
200 |
60% |
p0 sp5,6,7,8 |
Lang Baan |
5x |
|
1x |
200 |
50% |
1x |
200 |
70% |
p60'' sp5,6,7,8 |
Kort Baan |
4x |
|
1x |
20 sleep |
70% |
1x |
30 |
90% |
1x |
30 dopjes |
80% |
4x |
|
1x |
30 sleep |
70% |
1x |
60 |
90% |
1x |
30 dopjes |
70% |
p30'' sp4', 6' tussen sets |
Kort Baan |
1x |
3x |
6h |
90% |
1x |
3x |
5h |
90% |
1x |
3x |
4h |
90% |
1x |
3x |
3h |
90% |
p1'30 sp5' |
Lang Weg |
3x |
|
1x |
2' |
50% |
1x |
30'' |
75% |
4x |
|
1x |
1'30 |
55% |
1x |
30'' |
75% |
5x |
|
1x |
1' |
60% |
1x |
30'' |
75% |
p1' sp3' |
| Fri 20-01 Kort Baan |
6x |
|
1x |
60 |
85% |
1x |
40 |
40% |
1x |
50 |
85% |
p0' sp5,6,7,8' |
| Sat 21-01 Kracht Binnen |
Mini Lift |
* |
Hang Power Clean |
* |
Hip Thrust |
* |
Planking |
5x40''+15kg |
Hamstring lean |
5x40 |
Glute-Lift |
3x12x60% |
Box Jumps |
4x10 |
B zijlig indraaien |
3x8x5kg pk |
|
| Sun 22-01 |
2. | Mon 23-01 | Tue 24-01 Lang Baan |
5x |
|
1x |
200 |
60% |
1x |
200 |
70% |
p40'' sp4,5,6,8 |
Lang Baan |
4x |
|
1x |
200 |
60% |
1x |
200 |
70% |
p90'' sp4,5,6,8 |
| Wed 25-01 | Thu 26-01 Kort Baan |
1x |
3x |
150 |
75% |
1x |
3x |
120 |
85% |
1x |
3x |
90 |
95% |
p3 sp8 |
| Fri 27-01 | Sat 28-01 13e AV PEC 1910 Indoor | Sun 29-01 Kracht Binnen |
Planking |
4x60'' +15kg |
Plate Swing Lunge |
3x10x60% |
Seated Box Jump |
4x8 |
H-Bump |
4x12 |
Hang Power Clean |
3x5x80% |
Hip Thrust 1B |
4x8x70% |
Glute-Lift |
3x10x60% pk |
Ab Roll-outs |
4x6 |
|
|
1. | Mon 30-01 | Tue 31-01 | Wed 01-02 | Thu 02-02 Lang 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 |
Lang - PM Baan |
1x |
|
1x |
300 |
60% |
1x |
250 |
60% |
1x |
200 |
60% |
1x |
150 |
60% |
p5,6,7,8 |
| Fri 03-02 | Sat 04-02 IFAM Indoor Verspring/HSS | Sun 05-02 Kracht Binnen |
Hang Power Clean |
5x 5x 75% |
Pull ups |
3x5x60% |
Hip Thrust 1B |
3x5x75% pk |
Seated Box Jump |
3x5 |
Planking |
4x60'' +10kg |
Good morning |
4x10x60% |
|
|