MAY 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
4 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)
MAY 5TH, 2026
Mobility & Stretching: 15 minutes
Achilles Rehab and Strength:
- Isometric calf hold – 60s
- Isometric single leg calf holds - 30s on each leg
- Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 1 × 25
- Tibialis Raises 1 x 25
- Toe Walks 1 x 45 seconds
Drills / Plyometrics:
- A-march in place - 1 x 20
- B-march in place - 1 x 14
- A skip (short travel 5 m) 1 x 12
- B-march (short travel 5 m) 1 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 1 × 18 rising to upright
- Wall Acceleration March - 1 x 15
- Wall Acceleration Run - 1 x 12
- Two foot hops - 2 x 12
- High knee run in place 1 x 16
- Two foot hops / Tuck Jumps - 1 x (4 hops into 8 tucks)
Accelerations:
2 x 30m (warmup reps - 5.2, 4.8 - rest 90 seconds)
4 x 30m @ 90% (4.52, 4.56, 4.62, 4.31), rest 3 minutes
I deliberately didn't push hard on my accelerations and focused on being smooth and relaxed. The times were a little slow and I decided to put a little juice into it on the last rep and hit 4.31. My technique was pretty good on a couple of them. More like ideal 400m pace really.
MAY 6TH, 2026
Mobility & Stretching: 15 minutes
Pushups: 15 + 15 + 18 (60 sec rest)
Core:
- 60 sec plank
- 25 sec side plank each side
- 15 leg raises
- 14 criss cross crunches
- 12 dead bug alternating reach per side
- 20 glute bridge exercise
- 12 glute bridge march alternating legs
This was just a quick little strength session. It had actually been 2 whole months since I last tried a pushup. I thought 3 x 15 would be a good place to start but on the third set I had a little more to give.
My achilles is about a 1 out of 10 sore after sprinting yesterday. It should resolve quickly if I avoid extra walking
MAY 8TH, 2026
Mobility & Stretching: 15 minutes
Achilles Rehab and Strength:
- Isometric calf hold – 60s
- Isometric single leg calf holds - 30s on each leg
- Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 1 × 25
- Tibialis Raises 1 x 25
- Toe Walks 1 x 45 seconds
Drills / Plyometrics:
- A-march in place - 1 x 20
- B-march in place - 1 x 14
- A skip (short travel 5 m) 1 x 12
- B-march (short travel 5 m) 1 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 1 × 18 rising to upright
- Wall Acceleration March - 1 x 15
- Wall Acceleration Run - 1 x 12
- Two foot hops - 2 x 12
- High knee run in place 1 x 16
- Two foot hops / Tuck Jumps - 1 x (4 hops into 8 tucks)
Accelerations:
2 x 30m warmup
3 x 30m (4.35, 4.40, 4.38), rest 3'
1 x 15m (abandoned 30m rep due to left groin cramping up)
My achilles felt decent through the drills and sprints. My High knee run in place, pre sprints felt very snappy I must say, in addition to my tuck jumps. On my accelerations, I focused only on being smooth, big loose strides for the first 20m then tried to come up and increase turn over.
A couple of the reps I felt a bit of a stumbling over the first 10 strides or so. I am coming out at the right angle but my body is not fit enough to really generate force from it. Lots of things to be solved.
On the last rep my inner thigh / groin on the left started to cramp up. I tried a couple of strides to continue but it seized right up. So I shut it down. Afterwards there is no lingering tightness or soreness so hopefully nothing serious.
MAY 10TH, 2026
Mobility & Stretching: 15 minutes
Pushups: 3 x 16 (60 sec rest)
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: 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
Core:(30 sec rest between)
- 60 sec plank
- 25 sec side plank each side
- 15 leg raises
- 14 criss cross crunches
- 12 dead bug alternating reach per side
- 20 glute bridge exercise
- 12 glute bridge march alternating legs
Achilles Rehab and Strength:(30 sec rest between)
- Isometric calf hold – 60s
- Isometric single leg calf holds - 30s on each leg
- Eccentric Calf raises - 1 x 12 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 1 × 25
- Tibialis Raises 1 x 25
- Toe Walks 1 x 45 seconds
My groin 'injury' resolved after a night's sleep but I took yesterday off as I had other things I needed to do. This was a good complete fitness session that I need right now. It took about 52 minutes from start of warm up to toe walks.