DECEMBER 2ND, 2025
Mobility & Stretching: 16 minutes
Pushups – 12 + 15 + 16 (rest 60 between)
Drills & Plyometrics:
- Sprinter’s Balance Hold 30 seconds per leg
- A-march in place - 2 x 15
- B-march in place – 2 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Two foot hops - 1 x 15 (very low height)
- Two foot hops / Tuck Jumps - 3 x (7 hops into 3 tucks)
Dynamic strength:
- Glute Bridge exercise - 2 x 15
- Power Squat Extensions - 2 x 12
- Standing Rear Hip Extensions - 2 x 12
- Reverse Lunges - 8 per leg
- Wallsits - 1 x 45 seconds
Achilles Rehab and Building:
- Eccentric calf raises (3s down, 1s up) – 3 x 12 each leg
- Isometric calf holds – 2 × 35s
- Soleus wall-sit raises – 2 × 15
- Tibialis Raises 2 x 12
- Toe Walks 2 x 30 seconds
Comments: I injured myself going for an ill advised 4km run over the last 12 days and have been giving my achilles time to return to baseline. I was unmotivated in the beginning and was expecting to have lost any gains. But on a planned 3 x 12 pushups, I got to 12 on the second set without any burn and did 15, then 16 the next. That is a pushup sequence old man p.b. My two foot hops felt softer than last month and the tucks were no issue to return to. My achilles felt a 1 out of 10 sore on the hop/tucks but it didn't worsen and didn't cause any issue on the achilles rehab. Feels back to normal.
DECEMBER 3RD, 2025
Mobility & Stretching: 15 minutes
Aerobic & Strength Endurance:
12 x (30 sec A march flat foot in place (10 step easy, 6 step faster, repeat), 30 sec Arm Tempo vigourous, 30 sec rest)
Core Exercises (2 sets of the following with 30 sec rest between)
- 45 seconds plank
- 25 seconds side plank each side
- 15 leg raises
- 30 seconds reverse plank
- 15 side crunches
I am still not feeling motivation towards my workouts but I got everything done on my list. For some reason I couldn't hold my plank as long. The Aerobic & Strength endurance went well and I worked up a little sweat. I introduced doing 'pulses' of faster knee stepping within the larger set. It got my achilles a little more involved then I would have liked thus it is about a 0.5 out of 10 after the workout.
DECEMBER 4TH, 2025
Mobility & Stretching: 15 minutes
Pushups – (8 warm up set, rest 60 sec) 26 PB
Drills & Plyometrics:
- Sprinter’s Balance Hold 30 seconds per leg
- A-march in place - 3 x 15
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 12 rising to upright NEW
- Wall Acceleration March - 2 x 12 NEW
- Two foot hops - 1 x 15 (very low height)
- Two foot hops / Tuck Jumps - 3 x (5 hops into 5 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 15
- Power Squat Extensions - 3 x 12
- Standing Rear Hip Extensions - 2 x 12
- Reverse Lunges - 2 x 6 per leg
- Wallsits - 1 x 50 seconds
Achilles Rehab and Building:
- Eccentric calf raises (3s down, 1s up) – 3 x 15 each leg
- Isometric calf holds – 2 × 35s
- Soleus wall-sit raises – 2 × 15
- Tibialis Raises 2 x 12
- Toe Walks 2 x 30 seconds
I felt a little more motivated about today's session and overall it went well. I was surprised to do a set of 26 pushups without too much trouble. On my plyometric drills into tucks my achilles (both) were a little 1 out of 10 achey between sets but by the time I had moved into the dynamic strength it was gone and no presence during achilles rehab. Afterward back to 0.5 out of 10.
DECEMBER 7TH, 2025
Mobility & Stretching: 15 minutes
Pushups – 15 + 16 + 15 (60 sec rest)
Drills & Plyometrics:
- A-march in place - 3 x 15
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 2 x 12
- Two foot hops - 1 x 15 (very low height)
- Two foot hops / Tuck Jumps - 3 x (4 hops into 6 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 15
- Power Squat Extensions - 3 x 12
- Standing Rear Hip Extensions - 2 x 12
- Reverse Lunges - 2 x 8 per leg
Achilles Rehab and Building:
- Eccentric calf raises (3s down, 1s up) – 3 x 15 each leg
- Isometric calf holds – 2 × 40s
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 12
- Toe Walks 2 x 30 seconds
Pushups sequence PB. Last few reps were tough today but on track for the 3 x 20 goal. I increased my tuck jumps by one rep per set. Finally today they felt 100% springy and rhythmic. While they didn't bother me during the exercise, my achilles spiked to a 1.5 out of 10 immediately after each set, but resolved within 90 seconds and I could go again. Just like last time the sensations were fine by the time I got to the achilles block.
DECEMBER 8TH, 2025
Mobility & Stretching: 15 minutes
Aerobic & Strength Endurance:
20 jab (left arm) into knee lift, 20 hook (right arm) into knee lift and kick
20 jab (right arm) into knee lift, 20 hook (left arm) into knee lift and kick
4 total set, rest 45 seconds between sets
(160 jab, 160 hook, 160 knee lifts, 160 knee lift and kick)
2 sets of the following with 30 sec rest:
- 60 seconds plank
- 30 seconds side plank each side
- 15 leg raises
- 30 seconds reverse plank
- 15 side crunches
I remember hearing of the Scottish sprinter Allan Wells from the 70s/80s using various boxing techniques to train indoors when not having track access. I decided I would try to create a simple sequence to better hit the aerobic and muscular system. I was at times quite awkward trying to coordinate it all rhythmically but overall I enjoyed it. Something to build on. The limiting factor was knee lift and kick. My hamstrings were getting really good burn but that's not necessarily what I wanted out of today.
DECEMBER 9TH, 2025
Mobility & Stretching: 15 minutes
Pushups – 28 PB
Drills & Plyometrics:
- A-march in place - 3 x 15
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 2 x 12
- Two foot hops - 1 x 15 (very low height)
- Single foot bounce / Hop - 2 x (6 bounce into 4 hops) per leg (balance assist)
- Two foot hops / Tuck Jumps - 3 x (4 hops into 7 tucks)
Dynamic strength:
- Glute Bridge exercise - 3 x 17
- Power Squat Extensions - 3 x 12 (8.8 lb backpack)
- Standing Rear Hip Extensions - 2 x 12
- Reverse Lunges - 2 x 8 per leg
Achilles Rehab and Building:
- Eccentric calf raises (3s down, 1s up) – 3 x 12 each leg (8.8 lb backpack)
- Isometric calf holds – 2 × 40s (8.8 lb backpack)
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 15
- Toe Walks 2 x 30 seconds
Happy about the pushups PB! I used balance assist to introduce single foot bounce, hop sequences. The idea is to 'bounce' 6 reps, going through the full range of motion without leaving the ground, then do 4 low hops. It didn't hurt but there was a 'resistance' on my injured ankle. Tuck jumps increased again and feeling still springy and my landings are a little softer and quicker. I also introduced an 8.8 lb weighted back pack to a few exercises.
DECEMBER 10TH, 2025
Mobility & Stretching: 15 minutes
Aerobic & Strength Endurance:
20 jab (left arm) into knee lift, 20 hook (right arm) into knee lift and kick
20 jab (right arm) into knee lift, 20 hook (left arm) into knee lift and kick
5 total set, rest 45 seconds between sets
(Each set @ 3 minutes - 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
2 sets of the following with 30 sec rest:
- 60 seconds plank
- 30 seconds side plank each side
- 15 leg raises
- 30 seconds reverse plank
- 15 criss-cross crunches
- 8 reps per side Deadbug
- 20 sec Hollow hold
The second time trying the hybrid boxing sprint drill circuits, I was much more coordinated. Very few misteps. I still feel the burn in my hamstrings when I do the set of 20 lift and kicks. Aerobically I was fine through the now 5 sets. My muscles start to feel less fresh and range of motion reduces a bit as I get tired. I found the Hollow hold very intense and had minor form issues on deadbug I think.