{"id":80,"date":"2022-04-15T15:11:41","date_gmt":"2022-04-15T13:11:41","guid":{"rendered":"https:\/\/jordidehaan.nl\/?page_id=80"},"modified":"2024-01-25T13:54:52","modified_gmt":"2024-01-25T12:54:52","slug":"trainingsprogramma","status":"publish","type":"page","link":"https:\/\/jordidehaan.nl\/en\/training-program\/","title":{"rendered":"Training program"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"80\" class=\"elementor elementor-80\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-564f6be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"564f6be\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d36d1c9\" data-id=\"d36d1c9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8f47b0e elementor-widget elementor-widget-text-editor\" data-id=\"8f47b0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Je wilt graag spiermassa opbouwen, wat doe je dan? Tegen betaling download je een willekeurig trainingsprogramma van een influencer. Vervolgens draai je een veel te hoog volume, omdat het programma veel te veel sets heeft. Het resultaat: weinig vooruitgang of blessures.<\/p><p>Het <b>resultaat<\/b>: weinig vooruitgang of blessures.<\/p><p class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: normal;\">Het mogelijke <b>resultaat<\/b>: weinig vooruitgang of blessures.<\/p><p class=\"MsoNormal\" style=\"margin-bottom: 0cm; line-height: normal;\">\u00a0<\/p><p><span style=\"line-height: 17.12px; font-family: Poppins;\"><b>#1. E\u00e9n van de meest gemaakte fouten bij het opbouwen van spiermassa op de lange termijn:<\/b><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b2bb5c elementor-widget elementor-widget-heading\" data-id=\"7b2bb5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Lange trainingen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-143d337 elementor-widget elementor-widget-text-editor\" data-id=\"143d337\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Beginnende krachtsporters kopen vaak trainingsprogramma&#8217;s van internet. Deze programma&#8217;s zijn vaak gericht op een hoog volume, wat betekent dat er veel sets en herhalingen worden uitgevoerd. Beginnende krachtsporters zijn vaak geneigd te denken dat meer sets en herhalingen beter zijn voor hun progressie.<\/p><p>\u00a0<\/p><p>Deze programma\u2019s hebben het nadeel dat ze onpersoonlijk zijn. Er is geen rekening gehouden met: de samenstelling het lichaam, genetische bepaling, specifiek herstel van de sporter, blessures en\/of uitvoering van de oefeningen. Onpersoonlijke programma\u2019s kunnen de progressie in de weg zitten.<\/p><p>Een <strong>persoonlijk trainingsprogramma<\/strong> met <strong>effici\u00ebnte trainingen<\/strong> is onmisbaar als het gaat om het opbouwen van spiermassa. Het is de kunst om alles af te stemmen op <strong>jouw<\/strong> persoonlijke lichaam, omdat:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c08e593 elementor-widget elementor-widget-heading\" data-id=\"c08e593\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Geen \u00e9\u00e9n lichaam hetzelfde is.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8130762 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8130762\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-fec4594\" data-id=\"fec4594\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f30ede7 e-transform elementor-widget elementor-widget-image\" data-id=\"f30ede7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_flipX_effect&quot;:&quot;transform&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286-1024x1024.jpg\" class=\"attachment-large size-large wp-image-570\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286-1024x1024.jpg.webp 1024w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286-300x300.jpg.webp 300w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286-150x150.jpg.webp 150w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286-768x768.jpg.webp 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286-1536x1536.jpg.webp 1536w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2286.jpg.webp 2012w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-af77b62\" data-id=\"af77b62\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6bf93e8 elementor-widget elementor-widget-heading\" data-id=\"6bf93e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Aangepast op jouw lichaam<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31aec1e elementor-widget elementor-widget-text-editor\" data-id=\"31aec1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Niet iedereen heeft hetzelfde lichaam. Hoe je programma eruit ziet hangt af van je:<\/p><ul><li>Leeftijd<\/li><li>Genetische aanleg spiervezels<\/li><li>Trainingservaring<\/li><li>Lichaamspostuur<\/li><li>Eventuele blessures<\/li><li>Mobiliteit (bewegingsvrijheid)<\/li><li>Flexibiliteit (rekbaarheid)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1b6b97a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1b6b97a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-51eabc4\" data-id=\"51eabc4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0d54048 elementor-widget elementor-widget-heading\" data-id=\"0d54048\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Aangepast op jouw levensstijl <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bbd3fdc elementor-widget elementor-widget-text-editor\" data-id=\"bbd3fdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Niet iedereen heeft dezelfde wensen. Hoe vaak je gaat trainen hangt af van je:<\/p><ul><li>Doel<\/li><li>Intensiteit\u00a0<\/li><li>Beschikbare tijd<\/li><\/ul><div>\u00a0<\/div><p>Daarom zorg ik ervoor dat het programma volledig op jouw voorkeur is ingericht.<\/p><p>Uiteraard kun je zelf bepalen wanneer en hoelang je traint, ondanks mijn <b>eerlijke advies<\/b>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-473af7e\" data-id=\"473af7e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f7a0061 e-transform elementor-widget elementor-widget-image\" data-id=\"f7a0061\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_flipX_effect&quot;:&quot;transform&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"532\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2581-min-1024x681.jpg\" class=\"attachment-large size-large wp-image-248\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2581-min-1024x681.jpg.webp 1024w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2581-min-300x200.jpg.webp 300w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2581-min-768x511.jpg.webp 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2581-min-1536x1022.jpg.webp 1536w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2581-min-2048x1363.jpg.webp 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1da2f58 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1da2f58\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a11e9d4\" data-id=\"a11e9d4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-988eb24 elementor-widget elementor-widget-image\" data-id=\"988eb24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"388\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Pr-rickert-1024x497.png\" class=\"attachment-large size-large wp-image-497\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Pr-rickert-1024x497.png.webp 1024w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Pr-rickert-300x145.png.webp 300w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Pr-rickert-768x372.png.webp 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Pr-rickert.png.webp 1130w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dc2adfc\" data-id=\"dc2adfc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e289c54 elementor-widget elementor-widget-heading\" data-id=\"e289c54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Aangepast op jouw behoeften <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f82204 elementor-widget elementor-widget-text-editor\" data-id=\"1f82204\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Of je nou <b>2\u00a0of 6 keer<\/b> per week gaat trainen. Je gaat <b>100% resultaat<\/b> boeken. Uit onderzoek blijkt dat 2 keer per week een spiergroep prikkelen leidt tot spiergroei [1].<\/p><p>Daardoor ziet mijn opbouw er zo uit:<\/p><ul><li>2 dagen: 2 keer fullbody<\/li><li>3 dagen: 3 keer fullbody<\/li><li>4 dagen: 2 keer upperbody \/ 2 keer lower body<\/li><li>5 dagen: push \/ pull \/ leg \/ upperbody \/ lowerbody<\/li><li>6 dagen: push \/ pull \/ leg (2x)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5bb7f3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5bb7f3e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c875397\" data-id=\"c875397\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1501b3d elementor-widget elementor-widget-heading\" data-id=\"1501b3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Alleen bewezen methodes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3978d8f elementor-widget elementor-widget-text-editor\" data-id=\"3978d8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wetenschappelijk bewezen methodes zijn altijd de basis van mijn trainingsprogramma. Het maakt mijn niet uit welke mythes er rond gaan, want de wetenschap zal altijd aan het langste eind trekken.<span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">\u00a0<\/span><\/p><p>Ik haal mijn informatie vooral uit:\u00a0<\/p><ul><li>The Journal of Strength and Conditioning\u00a0<\/li><li>Academy of Nutrition<\/li><li>ExRX<\/li><li>PubMed<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-97b735b\" data-id=\"97b735b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e121225 elementor-widget elementor-widget-image\" data-id=\"e121225\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1154\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293-768x1154.jpg\" class=\"attachment-medium_large size-medium_large wp-image-555\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293-768x1154.jpg.webp 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293-200x300.jpg.webp 200w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293-682x1024.jpg.webp 682w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293-1022x1536.jpg.webp 1022w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293-1363x2048.jpg.webp 1363w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2293.jpg.webp 1644w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-446f606 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"446f606\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e9e712b\" data-id=\"e9e712b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-67907ec elementor-widget elementor-widget-heading\" data-id=\"67907ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">SNEL, VEEL EN GOED MET EFFICI\u00cbNTE TRAININGEN!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-afe8738 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"afe8738\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-9366175\" data-id=\"9366175\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-430406f elementor-widget elementor-widget-image\" data-id=\"430406f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"745\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/4211-1024x954.jpg\" class=\"attachment-large size-large wp-image-548\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/4211-1024x954.jpg.webp 1024w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/4211-300x279.jpg.webp 300w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/4211-768x715.jpg.webp 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/4211.jpg.webp 1372w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-99022c9\" data-id=\"99022c9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c0fb9a elementor-widget elementor-widget-heading\" data-id=\"0c0fb9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Effici\u00ebnt trainen boven lang trainen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48daedb elementor-widget elementor-widget-text-editor\" data-id=\"48daedb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>SNEL, VEEL EN GOED TRAINEN!<\/strong><\/p><p>Niemand heeft ooit bewezen dat 1,5 uur trainen beter is dan 45 minuten. Een goede techniek, effectieve sets, maar voldoende rust zorgen voor jouw effici\u00ebnt training. Hierdoor bespaar jij tijd op een trainingsessie.<span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c2c7744 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c2c7744\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5a09557\" data-id=\"5a09557\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a16c8d elementor-widget elementor-widget-heading\" data-id=\"5a16c8d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kracht &amp; Hypertrofie<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b4ce31 elementor-widget elementor-widget-text-editor\" data-id=\"8b4ce31\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Voor de tijdseffici\u00ebntie kan een trainingsprogramma uit 25 procent kracht en 75\u00a0 procent hypertrofie te bestaan [1].<\/p><p>Voor de afwisseling volg je \u00e9\u00e9n keer in het jaar een powerbuilding programma van 13 weken.\u00a0 De andere 39 weken bestaan uit hypertrofie-gerichte trainingen.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-8a0c693\" data-id=\"8a0c693\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ef6cc4 elementor-widget elementor-widget-image\" data-id=\"6ef6cc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"703\" height=\"424\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Naamloos.png\" class=\"attachment-large size-large wp-image-498\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Naamloos.png.webp 703w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/Naamloos-300x181.png.webp 300w\" sizes=\"(max-width: 703px) 100vw, 703px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cfa3329 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfa3329\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2fae292\" data-id=\"2fae292\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-89ed72d e-transform elementor-widget elementor-widget-image\" data-id=\"89ed72d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_flipX_effect&quot;:&quot;transform&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"532\" src=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2735-min-1024x681.jpg\" class=\"attachment-large size-large wp-image-258\" alt=\"\" srcset=\"https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2735-min-1024x681.jpg.webp 1024w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2735-min-300x200.jpg.webp 300w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2735-min-768x511.jpg.webp 768w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2735-min-1536x1022.jpg.webp 1536w, https:\/\/jordidehaan.nl\/wp-content\/uploads\/2022\/05\/DSC_2735-min-2048x1363.jpg.webp 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a924a81\" data-id=\"a924a81\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-55df46e elementor-widget elementor-widget-heading\" data-id=\"55df46e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Variatie in sets, blijf jezelf uitdagen.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d798f9a elementor-widget elementor-widget-text-editor\" data-id=\"d798f9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ik heb twee typen sets die ik gebruik.<\/p><p>Reverse Pyramid sets gebruik ik bij de <b>compound <\/b>oefeningen. Hierbij start je met het zwaarste gewicht, omdat je dan het krachtigst bent. (Je bent dan namelijk nog volledig &#8216;fris&#8217;.) Set 2 drop je 20% van het gewicht. Set 3 nog een keer 20 procent. Zo kun je maximale progressie boeken.<\/p><p>Straights sets gebruik ik bij de <b>isolatie oefeningen<\/b>. Hierbij zijn je gewicht, sets en herhalingen altijd hetzelfde.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-32d0b41 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"32d0b41\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-95549fe\" data-id=\"95549fe\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-112543e elementor-widget elementor-widget-heading\" data-id=\"112543e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bronnen:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-558fcb7 elementor-widget elementor-widget-text-editor\" data-id=\"558fcb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: left;\"><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">[1]\u00a0 \u00a0 \u00a0 Stefano, S., Reggiani, C., Takayuki, A., &amp; Blauw, B. (2021). Molecular Mechanisms of Skeletal Muscle Hypertrophy. <\/span><i style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">Journal of Neuromuscular Diseases<\/i><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">, <\/span><i style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">8<\/i><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight );\">(2), 5\u20137.\u00a0 <\/span><span style=\"color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-size: var( --e-global-typography-text-font-size ); font-weight: var( --e-global-typography-text-font-weight ); text-decoration-line: underline;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35015560\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/35015560\/\u00a0<\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Je wilt graag spiermassa opbouwen, wat doe je dan? Tegen betaling download je een willekeurig trainingsprogramma van een influencer. Vervolgens draai je een veel te hoog volume, omdat het programma veel te veel sets heeft. Het resultaat: weinig vooruitgang of blessures. Het resultaat: weinig vooruitgang of blessures. Het mogelijke resultaat: weinig vooruitgang of blessures. \u00a0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-80","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trainingsprogramma - Jordi de Haan<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/jordidehaan.nl\/en\/training-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingsprogramma - Jordi de Haan\" \/>\n<meta property=\"og:description\" content=\"Je wilt graag spiermassa opbouwen, wat doe je dan? Tegen betaling download je een willekeurig trainingsprogramma van een influencer. Vervolgens draai je een veel te hoog volume, omdat het programma veel te veel sets heeft. Het resultaat: weinig vooruitgang of blessures. Het resultaat: weinig vooruitgang of blessures. 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