MAY 12TH, 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:(30 sec rest between)
- 60 sec plank
- 30 sec side plank each side
- 16 leg raises
- 16 criss cross crunches
- 12 dead bug alternating reach per side
- 20 glute bridge exercise
- 12 glute bridge march alternating legs
The tempo circuits felt quite nice today. Nice snappy jabs, overall improved rhythm. I did an extra set to get back to where I was in the winter. I worked up a pretty good sweat and got my breathing a little stressed by the last set.
MAY 13TH, 2026
Mobility Routine:
- Cat-Cow Flow (Spine / Back) - 20 reps
- Hip Circles - 20 each direction
- Pelvic Tilts (Supine) - 30 reps
- Supine hamstring stretch - one leg up, towel behind foot, hold 30s per leg.
- Low lunge hip flexor stretch - 30s per side
- Thoracic / Upper Back Rotation - 12 reps per side
- Ankle Circles - 20 each direction both feet
- Two-Foot Hops / Gentle Bounce - 2 x 20 low
Today was just a light mobility session because my lower back was a bit cranky. Nothing intense, just enough movement to loosen things up without adding any real stress. I focused on slow nasal inhales and longer mouth exhales through most of the routine, which gave the whole thing a calmer, more mindful feel than usual.
By the end, my lower back definitely felt better.
MAY 14TH, 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
- Angled deep calf raises - 6 per leg
- 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-march (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
- Single foot bounce - 1 x 8 per leg
- Two foot hops / Tuck Jumps - 1 x (4 hops into 8 tucks)
- High knee run in place 1 x 18
- Glute Bridge Thrusts - 1 x 20
- Glute Bridge March - 1 x 12 alternating legs
- Straight Leg Bound - 2 x 6
Accelerations:
2 x 30m warmup
1 x 30m @ 95%
I added some things to my mobility and stretch routine. The achilles felt pretty good throughout the drill section and I felt prepared to sprint. At location I tried Straight Leg Bounds for the first time. I was coordinated by the 2nd set.
Today I put the stopwatch away so I could focus on my technique. On my 30m rep I focused on getting good triple extension coming out of my crouch start position. Very different to launch yourself out there to full extension. It was definitely a different gear, downward view of the surface moving quickly beneath me, and having to scramble a bit to keep up with it. I could feel that I was executing a little better and when I became upright my hips were cycling nicely.
Sadly about 5m from the finish line, my achilles pinched. I eased down and took the full 3 minutes break to see if I could continue. Three steps into it I knew my session was over. It is fairly stiff afterwards. Hopefully not too big a set back.