January 4th, 2026
Mobility & Stretching: 15 minutes
Push ups – 27
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 15
- Two foot hops - 1 x 12 (low height)
- Hop foot to foot 1 x 12 (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 15
- Reverse Lunges - 2 x 8 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 60s
- Calf raises - 2 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 15
- Tibialis Raises 2 x 15
- Toe Walks 2 x 30 seconds
14 days since I last did any exercise beyond lots of walking to get around. Numerous factors, some beyond my control influenced this longer than planned break. I expected I would have lost some fitness but 27 pushups was no big deal. I felt a little heavier and out of breath on certain drills but otherwise a successful return.
JANUARY 5TH, 2026
Mobility & Stretching: 15 minutes
Aerobic & 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 hook (left arm) into left knee lift and kick
5 total set, rest 90 seconds between sets
(Each set @ 3 minutes - Element Totals - 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
2 sets of the following with 30 sec rest:
- 45 seconds plank
- 25 seconds side plank each side
- 12 leg raises
- 30 seconds reverse plank
- 15 criss-cross crunches
I was only going to do 4 sets to reintroduce this element but as I was timing my rest until I began my abs, I was pretty much back to baseline near 90 seconds and did another. Still that bit of burn in my hamstrings after the lift and kicks but it resolves quickly between sets.My abs felt weak after a month of detraining.
JANUARY 6TH, 2026
Mobility & Stretching: 15 minutes
Push ups – 18 + 18 + 16 (rest 60)
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 / Run - 2 x (10 march + 4 run)
- Two foot hops - 2 x 12 (low height)
- Foot-to-foot hops plus spontaneous A-knee 2 x 12 (low height)
- Two foot hops / Tuck Jumps - 2 x (4 hops into 6 tucks)
- Power Squat Extension Jump - 2 x 6
- Glute Bridge exercise - 3 x 15
- Alternate moving lunges - 1 x 16m (13 reps)
Achilles Rehab and Building:
- Isometric calf holds – 2 × 60s
- Calf raises - 2 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 15
- Tibialis Raises 2 x 15
- Toe Walks 2 x 30 seconds
Pushups were a bit off my sequence best but I didn't feel like grinding today. I introduced 4 running steps into the wall acceleration march per set and the force didn't irritate my achilles. I also introduced a new plyometric element 'Power Squat Extension Jump' that I thought might be difficult. The first set was awkward technique but by the second set I had what I needed, absorb landings into squat back up into triple extension and a good 2-3 inches off the floor. Also on my Hop foot to foot, quite naturally I started introducing A knee lift into the opposite leg. I'm not sure if this changes the definition of the exercise. Very little achilles discomfort throughout and after.
JANUARY 7TH, 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 hook (left arm) into left knee lift and kick
5 total set, rest 60 seconds between sets (Each set @ 3 minutes - Session totals 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
2 sets of the following with 30 sec rest:
- 50 seconds plank
- 25 seconds side plank each side
- 15 leg raises
- 15 criss-cross crunches
I had little motivation this morning but threw myself into the warm up and let it unfold from there. As I had accidently taken 90 seconds rest between each circuit set last time I reduced it to 60 seconds and had no problems completing the 5 sets. Overall my body was sore this morning from the last 3 sessions and tomorrow a needed and planned day off.
JANUARY 9TH, 2026
Mobility & Stretching: 15 minutes
Push ups – 31 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 / Run - 2 x (8 march + 6 run)
- Two foot hops - 2 x 12 (low height)
- Foot-to-foot hops with high knee 2 x 12 (low height)
- Two foot hops / Tuck Jumps - 2 x (4 hops into 6 tucks)
- Power Squat Extension Jump - 2 x 6
- Glute Bridge exercise - 3 x 15
- Reverse Lunges 2 x 8 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 65s
- Calf raises - 2 x 15 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 17
- Toe Walks 2 x 40 seconds
I'm happy to be back in pushup shape with PB by 1. All my jumps felt crisp and smooth. My achilles flared a little bit through the plyometrics but was always good to go before the rest was up and once again, by the time I got to the achilles block it was fine again.
JANUARY 10TH, 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 hook (left arm) into left knee lift and kick
6 total set, rest 60 seconds between sets
(Each set @ 3 minutes - Session Totals: 240 jab, 240 hook, 240 knee lifts, 240 knee lift and kick)
2 sets of the following with 30 sec rest:
- 55 seconds plank
- 27 seconds side plank each side
- 17 leg raises
- 18 criss-cross crunches
- 8 per side Dead Bug with Alternating Reach
- 10 back extensions
Just adding volume slightly. The session went well and my energy level was good.
JANUARY 11TH, 2026
Mobility & Stretching: 15 minutes
Push ups – 20 + 20 + 12 + 8 (rest 60 sec)
Drills & Plyometrics:
- A-march in place - 3 x 15
- Ankling (short travel 6m) 1 x 10
- A skip (short travel 6m) 1 x 12
- 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 / Run - 2 x (6 march + 8 run)
- Two foot hops - 2 x 12 (low height)
- Foot-to-foot hops with high knee 2 x 12 (low height)
- Two foot hops / Tuck Jumps - 2 x (4 hops into 6 tucks)
- Power Squat Extension Jump - 2 x 6
- Glute Bridge exercise - 3 x 17
- Reverse Lunges 2 x 8 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 70s
- Calf raises - 2 x 15 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 17
- Toe Walks 2 x 40 seconds
My 4th set 8th rep of pushups was absolute to failure. I held half way ready to collapse for a second but pushed up. My ankling intro wasn't good. I just couldn't find the awareness of what it was supposed to feel like. Introduction to A skip went well. No noise from achilles. It wasn't super tidy but I was mainly focused on getting the skip rhythm more than form. All other exercises felt fine.
JANUARY 12TH - JANUARY 13TH, 2026
After my last session my achilles tendon was more inflammed than I was comfortable with. By the end of the 12th it was a good 2 out of 10, fairly stiff.
But waking on the 13th it is 75% improved and getting better with movement.
As long as it fully resolves back to 0.25 I should be good to go tomorrow.