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MONTHS
MICROCY
CLE1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
WEEK
BEGINS
weeks togo 8 7 6 5 4 3 2 1 0 0 0 0 0 0 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 0 0 7 6 5 4 3 2 1 0 0 15 14 13 12 11 10 9 8 7 6Internation
al
LOCATION
Eu
rop
a C
up
Gen
t
WK
TT
T2
2/0
9
EK
pis
te A
pel
do
orn
Sta
ge
pis
te
wo
rld
cu
p M
anch
este
r
pis
te s
tage
pis
te s
tage
wo
rld
cu
p M
exic
o
WEG
sta
ge M
exic
o
acti
veru
st w
eek
Wo
rld
ch
amp
ion
ship
s
RV
V
BK
Pis
te s
tage
3-5
/08
15/0
8 B
k Ti
jdri
jden
4 1 2 1 2 3 4 1 2 1 2 3 4 1 2 3 1 2 3 4 5 6 1 2 3 4 1 2 3 4 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 1 2 3 4 1 2 3 4
2 2 4 4 7 7 7 6 7 7 7 7 7 7 7 5 5 5 5 3 3 2 2 3 3 3
7 7 7 4 4 7 7 2 2 7 7 7 7 7 2 2 2 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7
ex ex ex ex En En en en ms MS Ms MS ms ms ms MS ex ex ex ex ex ex ex ex en en en en ms ms ms ms En En En MS ex ex ex ex en en en en MS MS MS MS
Sportarts BODY
COMP
MONTHS
MICROCY
CLE2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
WEEK
BEGINS
Domestic 5 4 12 11 10 9 8 7 6 5 4 3 2 1 0 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 13 12 11 10 9
Internation
al
LOCATION
acti
veru
st w
eek
18-2
0/02
Man
ches
ter
WEG
sta
ge B
enac
assi
m
BK
tran
siti
on
1 2 3 1 2 3 1 2 3 4 5 1 2 3 4 1 2 3 4 5 1 2 3 1 2 3 1 2 3 4 1 2 3 4 5 6 7 8 1 2 3 1 1 2 3 4 5 1 2 3 4 5
6 6 2 2 2 6 6 6 6 6 6 6 7 7 7 7 7 6 4 7 7 7 7 2 2 2 2
3 3 7 7 7 2 2 2 7 7 2 2 7 7 7 7 7 7 6 4 2 7 7 7 7 7 7 7 7 7 7 6 7 7 7 7 7
ex ex ex ex en ex ex ex ex Ex Ex Ex ex ex ex en en en ms ms ms ms En En En en ex ex ex ex en en en en MS MS MS
Sportarts BODY
COMP
Isokentic TEST
Strength test
Hypoxie phase sleep high/train high sleep high/train high Sleep high
Endurance Hypertrophy
Type Strength
3’ TEST VWEM
8’ TEST KUL
STEP TEST PISTE
MS POWER Endurance ms Strength POWER
Sleep high
mesocycles
Track training units
Road Training
units Fitness Training
units
POWER POWER
stag
e p
iste
S
tage
pis
te
Wo
rld
ch
amp
ion
ship
s
Tr
ansi
tio
n
WEG
op
bo
uw
- v
olu
me
15/a
ug
22/a
ug
29/a
ug
CA
LEN
DER
of
mee
ts
WE
G s
tag
e V
WE
M +
PO
WE
R V
WE
M
pis
te s
tage
stag
e La
nza
rote
pis
te s
tag
e
pis
te s
tag
e -
ho
og
te
trai
nin
g
4/jun
11/jul
18/jul
25/jul
1/a
ug
8/a
ug
23/m
ei
30/m
ei
6/jun
13/jun
20/jun
27/jun
11/a
pr
18/a
pr
25/a
pr
2/m
ei
9/m
ei
16/m
ei
28/feb
07/m
rt
14/m
rt
21/m
rt
28/m
rt
4/a
pr
aug
8/s
ep
15/s
ep
21/s
ep
29/s
ep
6/o
kt
13/o
kt
20/o
kt
27/o
kt
3/n
ov
FEB MAR april mei juni juli
17/jan
24/jan
31/jan
7/feb
14/feb
21/feb
8/d
ec
15/d
ec
DA
TE
S2010-2
011 SEPT OCT NOV DEC JAN
10/n
ov
17/n
ov
24/n
ov
31/1
1/2
014
22/d
ec
29/d
ec
5/jan
11/jan
Hypoxie phase sleep high/train high
2014meisjes 2015meisjes
Type Strength
3’ TEST VWEM
8’ TEST KUL
STEP TEST PISTE
Isokentic TEST
Strength test
sleep high/train high sleep high/train high
Endurance Hypertrophy Strength POWER Hypertrophy POWER
Road Training
units Fitness Training
units
Strength Endurance MS POWER
pis
te s
tage
Bir
a
pis
te s
tage
Pis
te s
tage
23/
08
mesocycles
Track training units
CA
LEN
DER
of
mee
ts
stag
e w
eg
WE
G s
tag
e L
anza
rote
Gir
on
a st
age
pis
te s
tage
com
pet
itie
per
iod
e
Hoog
te s
atg
e
28
/ju
l
4/a
ug
11
/au
g1
8/a
u
g2
5/a
u
g
1/s
ep
16
/ju
n
23
/ju
n
30
/ju
n
7/ju
l
14
/ju
l
21
/ju
l
5/m
ei
12
/me
i
19
/me
i
26
/me
i
2/ju
n
9/ju
n
24
/mrt
31
/mrt
7/a
pr
14
/ap
r
21
/ap
r
28
/ap
r
10
/fe
b
17
/fe
b
25
/fe
b
03
/mrt
10
/mrt
17
/mrt
30
/de
c
6/ja
n
13
/ja
n
20
/ja
n
27
/ja
n
3/f
eb
25
/no
v
2/d
ec
9/d
ec
16
/de
c
23
/de
c
7/o
kt
14
/okt
21
/okt
28
/okt
4/n
ov
11
/no
v
Hoog
te s
atg
e
Hoog
te s
atg
e
2013meisjes 2014meisjesD
AT
ES
20
09
-
20
10
SEPT OCT NOV DEC JAN FEB MAR april mei juni juli aug
2/s
ep
9/s
ep
16
/se
p
23
/se
p
30
/se
p
18
/no
v
15weeks out
16weeks out 14weeks out
MONTHS
MICROCY
CLE2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
WEEK
BEGINS
weeks to
go 8 7 6 5 4 3 2 1 0 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0Internation
al
LOCATION
wo
rld
cu
p
Wo
rld
ch
amp
ion
ship
s
2 2 4 4 7 7 7 7 7 7 7 7 7 7 6 4 7 7 7 7
7 7 7 4 4 7 7 7 7 7 7 7 7 7 7 6 4 2
ex ex ex ex En En en MS Ms MS ms ms ms MS MS EX Ex Ex Ex ex ex ex en en en eb
Sportarts BODY
COMP
MONTHS
MICROCYCL
E32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
3/a
pr
10
/ap
r
17
/ap
r
25
/ap
r
1/m
ei
8/m
ei
15
/me
i
22
/me
i
29
/me
i
30
/me
i
6/ju
n
13
/ju
n
20
/ju
n
27
/ju
n
4/ju
l
11
/ju
l
18
/ju
l
25
/ju
l
1/a
ug
8/a
ug
15
/au
g
22
/au
gweeks to
go 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0
Internati
onal
LOCATIO
N
Oly
mp
ic g
ames
2 2 2 2 2 2 7 2
7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7
MS MS En En En En Ex Ex Ex MS Ms MS En En En MS MS EX Ex Ex Ex
Sportarts BODY
COMP
sleep high/train high train high
3’ TEST VWEM
8’ TEST KUL
STEP TEST PISTE
Isokentic TEST
Strength test
Hypoxie phase
Fitness Training
units
Hypertrophy Endurance Power Endurance
Type Strength
CA
LEN
DER
of
mee
ts
Tr
ansi
tio
n
S
tage
pis
te
Track training units
Road Training
units
sleep high/train high
2016meisjes
DA
TE
S2011-2
012
april mei juni juli aug
WEEK
Begins
STEP TEST PISTE
Isokentic TEST
Strength test
Hypoxie phase sleep high/train high sleep high/train high
Strength POWER Endurance
Type Strength
3’ TEST VWEM
8’ TEST KUL
Track training units
Road Training
units Fitness Training
units
POWER Endurance Hypertrophy
9/ja
n
24
/okt
31
/okt
7/n
ov
14
/no
v
21
/no
v
28
/no
v
CA
LEN
DER
of
mee
ts
Stag
e p
iste
Stag
e p
iste
Rit
ten
wed
stri
jd
S
tage
pis
te
27
/fe
b
06
/mrt
13
/mrt
20
/mrt
16
/ja
n
23
/ja
n
30
/ja
n
6/f
eb
13
/fe
b
20
/fe
b
5/d
ec
12
/de
c
19
/de
c
26
/de
c
2/ja
n
2015meisjes 2016D
AT
ES
20
11
-
20
12
SEPT OCT NOV DEC JAN FEB MAR
5/s
ep
12
/se
p
19
/se
p
26
/se
p
3/o
kt
10
/okt
17
/okt
27
/mrt
ho
ogt
e st
age
20weeks out
20weeks out
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