Verhoshansky´s
"THE PEAKING PLAN"
Das Programm
6 Wochen-Plan
| |
Tag 1 |
Tag 2 |
Woche 1 |
Satz 1 |
45% X 8-10 |
45% X 8-10 |
Satz 2 |
55% X 6-8 |
55% X 6-8 |
Satz 3 |
65% X 6 |
65% X 5 |
Satz 4 |
65-70% X 6 |
75% X 5 |
Satz 5 |
65-70% X 6 |
80% x 5 |
Satz 6 |
65-70% X 6 |
80% X 5 |
Satz 7 |
|
80% X 5 |
Satz 8 |
|
75% X 5 |
Satz 9 |
|
65% X 6-8 |
Satz 10 |
|
50-55% X 8-12 |
Woche 2 |
Satz1 |
45% X 8-10 |
45% X 8-10 |
Satz 2 |
55% X 6-8 |
55% X 6-8 |
Satz 3 |
65% X 6 |
65% X 5 |
Satz 4 |
70% X 5 |
75% X 4 |
Satz 5 |
70-75% X 5 |
80% X 4 |
Satz 6 |
70-75% X 5 |
85% X 4 |
Satz 7 |
|
85% X 4 |
Satz 8 |
|
85% X 4 |
Satz 9 |
|
80% X 5 |
Satz 10 |
|
70% X 6-8 |
Woche 3 |
Satz 1 |
45% X 8-10 |
45% X 8-10 |
Satz 2 |
55% X 6-8 |
55% X 6-8 |
Satz 3 |
65% X 5 |
65% X 5 |
Satz 4 |
70% X 4 |
75% X 4 |
Satz 5 |
75% X 3 |
85% X 3 |
Satz 6 |
75-80% X 3 |
90% X 3 |
Satz 7 |
75-85% X 3 |
90% X 3 |
Satz 8 |
|
80% X 5 |
Satz 9 |
|
55-60% X 6-10 |
Week 4 |
Satz 1 |
45% X 8-10 |
45% X 8-10 |
Satz 2 |
55% X 6-8 |
55% X 6-8 |
Satz 3 |
65% X 5 |
65% X 5 |
Satz 4 |
75% X 4 |
75% X 4 |
Satz 5 |
80-85% X 3 |
85% X 2 |
Satz 6 |
80-85% X 3 |
90% X 2 |
Satz 7 |
|
95% X 2 |
Satz 8 |
|
75% x 4-6 |
Woche 5 |
Satz 1 |
45% X 8-10 |
45% X 8-10 |
Satz 2 |
55% X 6-8 |
55% X 6-8 |
Satz 3 |
65% X 5 |
65% X 5 |
Satz 4 |
75% X 5 |
75% X 3 |
Satz 5 |
75% X 5 |
80% X 3 |
Satz 6 |
|
85% X 2 |
Wettkampfwoche 6 |
Satz 1 |
45% X 8-10 |
45% X 8-10 |
Satz 2 |
55% X 6-8 |
55% X 6-8 |
Satz 3 |
65% X 5 |
65% X 5 |
Satz 4 |
75% X 3 |
75% X 3 |
Satz 5 |
80% X 2 |
85% X 2 |
Satz 6 |
80% X 2 |
90% X 1 |
Satz 7 |
|
95% X 1 |
Satz 8 |
|
100% X 1 |
Satz 9 |
|
102+% X 1 |
Satz10 |
|
105++% X 1 |
Intensität
| |
Tag1 |
Tag 2 |
Woche 1 |
70% |
80% |
Woche 2 |
75% |
85% |
Woche 3 |
80% |
90% |
Woche 4 |
85% |
95% |
Woche 5 |
75% |
85% |
Woche 6 |
80% |
100%++
|
|