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MAY 24TH, 2026 Mobility & Stretching: 15 minutes Achilles Rehab and Strength: Isometric calf hold – 60s Isometric single leg calf holds - 30s on each leg Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec down) …

MAY 12TH, 2026 Mobility & Stretching: 15 minutes Tempo & Strength Endurance: 20 jab (left arm) into right knee lift, 20 hook (right arm) into right knee lift and kick 20 jab (right arm) into left knee lift, 20…

MAY 3RD, 2026 Mobility & Stretching: 15 minutes Tempo & Strength Endurance: 20 jab (left arm) into right knee lift, 20 hook (right arm) into right knee lift and kick 20 jab (right arm) into left knee lift, 20 …

APRIL 21ST, 2026 Mobility & Stretching: 15 minutes Achilles Rehab and Strength: Isometric calf hold – 60s Isometric single leg calf holds - 30s on each leg Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec dow…

April 9th, 2026 Warmup: 10 minutes Tempo Intervals: 4 x 80m @ 70% (14.2, 13.1, 13.7, 14.5 [average 16.8 100m converted]), rest 60 seconds between. I intended at least a set of 8 x 80m here but moving up from 60…

MARCH 31ST, 2026 General Endurance: 2.5 km (14:30) I got brand new running shoes yesterday and decided to test them out with a short jog. I have to lose some weight that's for sure but the achilles wasn't too t…

MARCH 14TH, 2026 Mobility & Stretching: 15 minutes Tempo & Strength Endurance: 22 jab (left arm) into right knee lift, 22 hook (right arm) into right knee lift and kick 22 jab (right arm) into left knee lift, …

MARCH 2ND, 2026 Mobility & Stretching: 15 minutes Push ups: 36 PB Drills & Plyometrics: A-march in place - 1 x 20 A-march (short travel 5 m) 2 x 12 A skip (short travel 5 m) 1 x 12 B-march in place (flat)…

FEBRUARY 16TH, 2026 I injured my lower back several days ago during non athletic activity. The first two days it was quite sore then started to improve. But I had to spend too much time in my computer chair which …

FEBRUARY 3RD, 2026 Mobility & Stretching: 15 minutes Push ups – 30 Drills & Plyometrics: A-march in place - 3 x 15 A skip (short travel 6m) 1 x 12 B-march in place – 3 x 12 Hip-Open march in place - 1 x 6…