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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)
Performance tests/min. standards for 100m sprinters of varying abilities
unknown -- 2004.04.13| 100m time | 100m
- 10.7sec |
100m
- 10.5sec |
100m
- 10.2sec |
100m
- 10.0sec |
| 30m(crouch)sec | 4.1 - 4.2 | 4.0 - 4.1 | 3.8 - 3.9 | 3.7 - 3.8 |
| 30m(rolling)sec | 2.9 - 3.0 | 2.8 - 2.9 | 2.8 | 2.7 |
| Max Sprint Velocity(m/sec) | 10.86 | 11.11 | 11.62 | 11.9 |
| Sprint(150m)sec | 15.7 | 15.2 | 14.8 | 14.7 |
| Sprint(300m)sec | 35.2 - 36.2 | 34.0 - 35.0 | 32.4 - 33.2 | 32.0 - 32.4 |
| Stand. Long Jump (m) | 2.85 - 2.90 | 2.90 - 3.00 | 3.00 - 3.10 | 3.00 - 3.10 |
| Stand. Triple Jump (m) | 8.60 - 8.80 | 8.90 - 9.20 | 9.30 - 10.00 | 9.30 - 10.00 |
| 10 hops (stand start)(m) | 33 - 34 | 34 - 35 | 35 - 36 | 35 - 36 |