KRS 2

Question 1

Rekrutering 1

Answer 1

4 series, 5-7hh, 2-3 min rust
W-Up: 70% - 5hh, +1 48 uur herstel

Question 2

Rekrutering 2

Answer 2

4 series, 3-4hh, 2-3 min rust
W-Up: 75% Max, 5-hh
48uur herstel +1 hh

Question 3

Rekrutering 3

Answer 3

4 series, 1-2hh, 3-5 min rust
80%max 5hh, 48 uur +1

Question 4

Snelkracht

Answer 4

3-4 series, 8-12hh, 3-5 seriepauze, 60-70% van je 1RM
Tempo 1/2-1/2
Klokken 10-12sec

Question 5

Explosieve kracht

Answer 5

3-4 series, 30-40% van je 1RM, 5-7hh, tempo 1/4-1/4, 3-5 min seriepauze
5-7 hh in 2,5-3sec

Question 6

Concentrisch versnellen

Answer 6

3-4 series, <15% 1rm, 3-5hh, 3-5 min pauze
5 sec excentrisch vast houden, 2 sec concentrisch vast

Question 7

Excentrisch remmen

Answer 7

3-4 series, <10% 1rm, 3-5 hh, 3-5 min pauze
Lying overhead pull over - midden door partner vast, los 3 sec excentrisch controleren

Question 8

Plyometrie

Answer 8

3-4 series, <5% 1rm, 3-5hh, 3-5 seriepauze