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) – 1 x 12
- B-march (short travel 5 m) 2 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Ankling - 20 reps over 5 m
- Acceleration Arm Drives – 2 × 16 rising to upright
- Wall Acceleration March - 1 x 20
- Wall Acceleration Run - 2 x 14
- Two foot hops - 2 x 15
- High knee run in place 2 x 20
- Two foot hops / Tuck Jumps - 2 x (4 hops into 8 tucks)
- Glute Bridge exercise - 2 x 20
- Reverse Plank - hold 30 sec
- Step Lunge to High Knee - 6 per side
Achilles Rehab and Building:
- Isometric calf holds – 2 × 80s
- Isometric single leg calf holds - 30s on each leg
- Calf raises - 1 x 15 (1 sec up, 3 sec down) per leg
- Angled Calf raise single foot - 10 per foot
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 20
- Toe Walks 2 x 45 seconds
After a full week off of nothing but achilles tiring walks I didn't know what to expect. Certainly a pushups p.b by 1 wasn't planned. I introduced A march and B march with light forward travel over 5m after months of in place movements. Other than that the workout was identical to where I left off. The achilles was mildly upset right from the beginning of drills but it reduced quite quickly with the 60 seconds between exercises and after finishing feels like almost nothing.
MARCH 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 hook (left arm) into left knee lift and kick
5 total set, rest 60 seconds between sets
(Each set @ 2:30 minutes - Session Totals: 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
Core: The following with 30 sec rest:
- 60 seconds plank
- 30 seconds side plank each side
- 20 leg raises
- 16 criss-cross crunches
- 10 per side Dead Bug with Alternating Reach
- 12 alternating Glute Bridge March
- 8 per side Bird-Dogs
Just a standard low intensity day that I wasn't too psyched about. I tried glute bridge march for the first time. I found it got really deep inside the glute while activating the whole area in a way I hadn't in any drill so far. Definitely a keeper.
MARCH 4TH, 2026
Mobility & Stretching: 15 minutes
Push ups: 20 + 20 + 19 (60 sec rest) sequence PB
Drills / Plyometics:
- 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) – 1 x 12
- B-march (short travel 5 m) 2 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Ankling - 20 reps over 5 m
- Acceleration Arm Drives – 2 × 18 rising to upright
- Wall Acceleration March - 1 x 20
- Wall Acceleration Run - 2 x 16
- Two foot hops - 2 x 15
- High knee run in place 2 x 22
- Two foot hops / Tuck Jumps - 2 x (4 hops into 10 tucks)
- Glute Bridge exercise - 2 x 20
- Reverse Plank - hold 30 sec
- Step Lunge to High Knee - 6 per side
Achilles Rehab and Building:
- Isometric calf holds – 2 × 85s
- Isometric single leg calf holds - 33s on each leg
- Calf raises - 1 x 15 (1 sec up, 3 sec down) per leg
- Angled Calf raise single foot - 11 per foot
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 22
- Toe Walks 2 x 45 seconds
MARCH 6TH, 2026
Mobility & Stretching: 15 minutes
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 (short travel 5 m) 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Ankling - 20 reps over 5 m
- Acceleration Arm Drives – 2 × 18 rising to upright
- Wall Acceleration March - 1 x 20
- Wall Acceleration Run - 2 x 16
- Two foot hops - 2 x 15
- High knee run in place 2 x 22
- Two foot hops / Tuck Jumps - 2 x (4 hops into 10 tucks)
- Glute Bridge exercise - 2 x 20
- Reverse Plank - hold 30 sec
- Step Lunge to High Knee - 6 per side
Achilles Rehab and Building:
- Isometric calf hold – 90s
- Isometric single leg calf holds - 35s on each leg
- Calf raises - 1 x 15 (1 sec up, 3 sec down) per leg
- Angled Calf raise single foot - 12 per foot
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 22
- Toe Walks 2 x 45 seconds
Total Session Time: 55 minutes
I must have slept strangely on my left shoulder as it was quite stiff and a bit sore when I woke up. So I did everything else in the workout except for push ups. I'm sure it will resolve quickly. Other than that just a duplicate of the last time I did this workout. My achilles was a little grumpy on some drills but feels fine after completing the session.
MARCH 7TH, 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, 22 hook (left arm) into left knee lift and kick
5 total set, rest 60 seconds between sets
(Each set @ 2:30 minutes - Session Totals: 220 jab, 220 hook, 220 knee lifts, 220 knee lift and kick)
Core: The following with 30 sec rest:
- 65 seconds plank
- 35 seconds side plank each side
- 22 leg raises
- 18 criss-cross crunches
- 12 per side Dead Bug with Alternating Reach
- 12 alternating Glute Bridge March
Total Session Time: 42 minutes
I moved each tempo exercise volume from 20 to 22 reps. Just a slight increase in volume that I intend to follow up soon by moving each exercise to 25 reps. Slight increases in most ab exercises.
MARCH 8TH, 2026
Mobility & Stretching: 15 minutes
Drills & Plyometrics:
- A march in place - 2 x 12
- B march in place - 2 x 12
- Acceleration Arm Drives - 2 x 15
- Wall march - 1 x 20
- Wall run - 1 x 14
- Two foot hops - 2 x 15
- A run in place - 1 x 20
- Tuck jumps - 1 x 8
Accelerations:
- 30m @ 60% - 5.46, rest 1 minute
- 30m @ 80% - 4.73, rest 2 minute
- 30m @ 90% - 4.19
The weather and pavement conditions were favourable for trying my hand at actually sprinting a little bit. The drills and plyometrics I used as warm up before I set out for location.
The first rep, the first time running on the balls of my feet in years, was more a sweeping stride, very little knee lift. Just testing out the foot impact effects. It wasn't bad.
The second rep I got more into sprint mechanics though slowly. The third rep I got down into three point stance and tried actual acceleration mechanics. I was pretty stunned at the time of 4.19 It was definitely only 90% effort. Promising. The achilles isn't sore post workout.
MARCH 10TH, 2026
Mobility & Stretching: 15 minutes
Drills & Plyometrics:
- A march in place - 2 x 15
- B march in place - 2 x 12
- Acceleration Arm Drives - 2 x 15
- Wall march - 1 x 20
- Wall run - 1 x 14
- Two foot hops - 2 x 15
- A run in place - 1 x 20
- Tuck jumps - 1 x 8
Accelerations (slight incline):
- 30m @ 60% - 5.44, rest 1 minute
- 30m @ 80% - 4.71, rest 2 minutes
- 2 x 30m @ 90% - 4.24, 4.25, rest 3 minutes