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In geen geval zijn trainingseenheden van 30-60 minuten raadzaam
voor beginnelingen.
Het debutantentraining kan in de eerste 4 weken als volgt ontworpen
zijn:
Als persoonlijke trainingsdokumentatie kunt U de bereikte trai-
ningswaarden in de prestatietabel inschrijven.
Voor en na elke trainingseenheid is een 5-min. opwarming res-
pectievelijk cool-down gymnastiek raadzaam. Tussen twee trai-
ningseenheiden zou een trainingsvrije dag moeten liggen, als later
het 3 keer per week training van 20-30 minuten verkiest. In et andere
geval spreekt er niets tegen een dagelijks training.
Trainingsfrequentie Omvang van een trainingseenheid
3 x per week 2 minuten training
1 minuut onderbreking voor gymnastiek
2 minuten training
1 minuut onderbreking voor gymnastiek
2 minuten training
3 x per week 3 minuten training
1 minuut onderbreking voor gymnastiek
3 minuten training
1 minuut onderbreking voor gymnastiek
3 minuten training
3 x per week 4 minuten training
1 minuut onderbreking voor gymnastiek
4 minuten training
1 minuut onderbreking voor gymnastiek
4 minuten training
3 x per week 5 minuten training
1 minuut onderbreking voor gymnastiek
5 minuten training
1 minuut onderbreking voor gymnastiek
5 minuten training
4. week
3. week
2. week
1. week
Prestatietabel
Datum Zwaarte van Afstand Tijd P1 P2 Waard-
de training (km) (min) cijfer
NL
20


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