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korte krachttraining
bench: 10x4 6x50 3x6x60 2x70
squatmachine: 10x80 2x10x100 (explosief uit, 3 sec terug)
WU
90-80-70 versnelling rustig
60-50-40 versnelling 90% + coast
6 x 30m startspelletje
300-200-150-200-300 200m wndrust (~= 3′)
(46.9 28.6 20.9 28.1 45.2)
150m te rustig aan gelopen als ik ‘t terugzie, had een 19-er moeten zijn.
bank 10x40 8x50 3x6x60 1x70 0x75
squatmachine 10x70 2x8x100 6x120 , “diep”.
2 x 6 x 200m in estafette vorm, on flats
(30.6 30.0 30.5 30.3 32.2 31.3) (rust: 1:16 1:20 1:20 1:21 1:17)
23′ rust/medizin bal oefeningen
(33.3 32.3 32.1 31.9 31.9 31.0) (rust: 1:19 1:20 1:18 1:21 1:16)
Flying 30m times
attr: AtoBoldon.com forum -- 2004.04.13 That depends whether you are using flying runs or stationary start sprints. 30's are usually tested as flys (running start) and 60's from a stationary start.Approximate conversions for flying 30m to block start 100m (not adjusted for competition factor) are as follows :
3.30 flying 30m = 11.99 100m
3.20 = 11.67
3.10 = 11.34
3.00 = 11.00
2.95 = 10.84
2.90 = 10.67
2.85 = 10.50
2.80 = 10.34
2.75 = 10.17
2.70 = 10.00
2.65 = 9.84
Remember, these conversions are not adjusted for competition factor (competition factor assumes you will run faster in competition).