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Eddy van Oort op 3/24/2009 @ 10:51 am

korte krachttraining
bench: 10x4 6x50 3x6x60 2x70
squatmachine: 10x80 2x10x100 (explosief uit, 3 sec terug)

Eddy van Oort op 3/18/2009 @ 10:44 am

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.

Eddy van Oort op @ 10:41 am

bank 10x40 8x50 3x6x60 1x70 0x75
squatmachine 10x70 2x8x100 6x120 , “diep”.

Eddy van Oort op 3/11/2009 @ 9:05 am

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)



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::Snelkracht articles

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






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