Test Your Legs

Hi all..

I've just ran an awesome 5 kms today! I wanted to actually do 10km... An easy distance for me I might add but I thought id try something new.

Instead of clocking up the Kms (my usual system), I thought i'd try stopping every 3 minutes and undertaking 15 Power Jumps.

Power Jumps are similar to Jump Squats but the butt goes all the way to the heels and then explode upwards into the air as high as possible, landing softly into the next one.

I can generally trot quite happy at 5min/km over the trail... This 3 minute power jump system certainly changed that!

I stuck with the system and every 3 minutes I attempted 15 Power Jumps and then immediately continued on my run (maintaining the speed I started at, the best I could).

The good news was I managed to maintain the 15 Power Jumps (although not as powerful towards the end, but more of a "feeling sorry for myself" in some serious leg pain effort).. and at about the 5km point I brought my run to a sharp end and walked home like John Wayne & foam rolled like a ninja!

Looking back, I actually really enjoyed the new challenge I set myself, it broke up the run and made it interesting... And I totally advise giving it a go to share the pain with you all!

RULES

Give yourself a target distance or target time such as 30 mins running or 5km.

Choose a fairly 'easy on the hills' trail.

Set the running interval you want to run for before stopping (ie. 3 mins, 4 mins etc)

Pick the amount of reps for the chosen exercise.

Aim to stick to these intervals, even when the time comes and you don't wanna stop to do another set!

Aim to maintain your running speed throughout.

If you physically cannot jump OR you're not at that level yet, simply undertake squats instead.

A great way to add strength & endurance to your legs, hips & glutes!

Good luck & enjoy it! I can't wait to do it again... NOT!

Stu

Director

Viper Series