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, 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:
- 70 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
My achilles was a little injured after the last sprint session, so I took three full days off. Today it is 95% back to normal and I just did a recovery day session to keep the pressure off the tendon.
MARCH 15TH, 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) 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 20
- Two foot hops / Tuck Jumps - 2 x (4 hops into 8 tucks)
- Glute Bridge exercise - 2 x 20
- Reverse Plank - hold 35 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
My achilles felt pretty much back to normal. It didn't enjoy B marching, Wall acceleration runs and the first set of the tuck jumps I landed weird on the first step that effected the set. Other than that achilles discomfort is normal post workout.