Janathon day 12: evening outdoor exercise class

Written Jan 12, 2015, tagged under post,amersham,health,janathon,triathlon,wild training

Another full-on day, but luckily I managed to keep my Janathon streak going with a place at tonight's Wild Training in Amersham. This week is the first in the so-called "complex phase", which makes extensive use of elasticated bands to focus on particular muscles. The main moves were:

1) Hold the handles by your shoulders, run the bands under your feet: 45 seconds of slow squatting down/up (working up against the resistance), followed by 15 seconds of rapid squat jumps without the bands
2) Attach the band to a fence, then hold both handles and perform slow rowing movements for 45 seconds, followed by 15 seconds of explosive rows
3) 30 seconds on each leg, with handles by shoulders and band under one foot, doing single-leg lunges, then 15 seconds of explosive jumps
4) 45 seconds of slow chest presses against the band (fence again), then 15 seconds of explosive ones
5) Rounding off with a set of ab exercises using the bands with various boxing, pulling and "Russian twist" moves.

These exercises are supposed to help develop rapid-twitch muscle fibre, which is going to help with running, I hope. I am running in an Olympic relay triathlon later in the year, and do need to build things back up by then!

Anyway, today was a really good session, and I'm looking forward to the next one. Now I'm just hoping that tomorrow can be organised enough to include a lunch run...