JANUARY 14TH, 2026
Mobility & Stretching: 15 minutes
Push ups – 32 PB
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 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 1 x 12
- Wall Acceleration Run - 2 x 8
- Two foot hops - 2 x 12
- High knee run in place 2 x 12
- 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
It was a good session all around. Drills and plyo's felt light and snappy, pushups PB. The achilles flared just a bit during plyos but as usual resolved soon after. I decided to start calling my foot to foot hops to high knee run in place, since that's what it has become.
JANUARY 20TH, 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
4 total set, rest 60 seconds between sets
(Each set @ 3 minutes - Session Totals: 160 jab, 160 hook, 160 knee lifts, 160 knee lift and kick)
1 set of the following with 30 sec rest:
- 60 seconds plank
- 25 seconds side plank each side
- 15 leg raises
- 16 criss-cross crunches
- 8 per side Dead Bug with Alternating Reach
After a 5 day break on purpose I deliberately returned with a scaled down version of this workout. Light sweat, lightly out of breath.
JANUARY 21ST, 2026
Mobility & Stretching: 15 minutes
Pushups: 33 PB
Drills & Plyometrics:
- A-march in place - 3 x 15
- A skip (short travel 5m) 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 - 1 x 12
- Wall Acceleration Run - 2 x 8
- Two foot hops - 2 x 12
- High knee run in place 2 x 12
- Two foot hops / Tuck Jumps - 2 x (4 hops into 6 tucks)
- Glute Bridge exercise - 3 x 17
- Reverse Lunges 2 x 10 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 75s
- Calf raises - 2 x 15 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 20
- Toe Walks 2 x 40 seconds
JANUARY 22ND, 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
4 total set, rest 60 seconds between sets
(Each set @ 2:30 minutes - Session Totals: 160 jab, 160 hook, 160 knee lifts, 160 knee lift and kick)
1 set of the following with 30 sec rest:
- 60 seconds plank
- 25 seconds side plank each side
- 15 leg raises
- 16 criss-cross crunches
- 10 per side Dead Bug with Alternating Reach
Just lightly breathing and a little sweat. I decided to time the sets for the first time in a month and they are actually taking about 30 seconds less than they were.