Record baseline tests on the 'Tracker' sheet. Learn technique; leave plenty in reserve.
High-fibre bowl
about 250–300 kcal
40g rolled oats cooked in water, 1 tbsp ground flaxseed, handful of blueberries, cinnamon
30g unsalted nuts
a small handful
Walnuts (best for omega-3)
Gym A – Lower Strength + Plyometrics
85 min total
Monday · Gym · Warm-up W1 · Stretches CD-A
1. Warm-up — Lower body & plyo prep19 min
Raise heart rate and body temperature.
Move one segment of the spine at a time; eases a tight lower back.
Sit tall; rotate both knees side to side from the hips.
Lunge, elbow to instep, then rotate and reach to the ceiling.
Tuck pelvis, squeeze back glute, rock forward gently.
Hold a support; let the range grow gradually.
Wakes up glutes so they, not the knees, absorb landings.
Knee prep – isometrics often reduce front-of-knee pain.
Rehearse quiet landings before the main plyos.
2a. Plyometrics & rotational power (do fresh, full rest between sets)13 min
Rest 90 s · Max intent
Land in a quarter squat, knees over toes. If front-of-knee pain >3/10, lower the box or swap to a seated box jump.
Rest 60 s · Explosive
Land on the outside leg, hip back, knee stays over the foot. Builds frontal-plane power and knee control.
Rest 60 s · Max speed
Drive from the back hip and let the trunk follow – arms are just the whip.
2b. Strength (retain current levels)35 min
Rest 2–3 min · RPE 7–8, tempo 3-1-X
Keep current loads. The box sets a consistent depth and reduces knee stress. Warm-up sets not counted.
Rest 2 min · RPE 7–8, tempo 3-0-1
Loaded hamstring stretch: lower until the hamstrings stop you, flat back, 1 s pause at the bottom. Key flexibility builder.
Rest 90 s · RPE 7–8
Reverse lunges are kinder to the front of the knee than forward lunges. The lean biases the glutes.
Rest 45 s · Controlled
Anti-rotation: ribs down, hips square, resist the cable.
Rest 60 s · 70% effort
Isometrics often ease front-of-knee pain – repeat on any day the knee is grumbling.
2c. Conditioning8 min
RPE 8–9 on efforts
Low-impact cardio power. Familiar from spin class – push the efforts harder than class pace.
3. Static stretches — Hamstrings & hip flexors10 min
Hamstrings — Keep the other leg long on the floor; knee slightly soft if needed.
Hamstrings
Hip flexors, quads — Back knee on a cushion; tuck pelvis. Back off if the front of the knee complains.
Hip flexors, quads
Lower back, hips — Walk hands forward; breathe into the lower back.
Baked salmon
Oily fish day
Lemon and herb crust, roasted broccoli and courgette in olive oil, 80g (cooked) puy lentils
- • Half the plate non-starchy vegetables
- • A quarter lean protein or oily fish (about 120–150g raw)
- • A quarter high-fibre carbohydrate (pulses, barley, wholegrains)
- • 1–2 tsp olive oil for cooking and dressing
10–15 minute walk
blunts the glucose spike
Water, herbal tea or black coffee only. No alcohol.
Key rules & habits
Keeping strength. Main lifts stay heavy but low volume: 3–4 working sets at RPE 7–8 (2–3 reps left in the tank). Keep current working weights; add load only when a set feels easier than the target RPE.
RPE scale. RPE = rate of perceived exertion, 1–10. RPE 7 = 3 reps left, RPE 8 = 2 reps left, RPE 9 = 1 rep left. Conditioning RPE 8–9 = very hard, can't speak.
Knee pain rule. Pain up to 3/10 during exercise is acceptable if it settles within 24 hours and isn't worse the next morning. Above that: lower the box, cut jump contacts by half, or swap running for the bike. See a physio if it persists.
Plyometric quality. Every rep at maximum intent with full rest. Stop the set when height, distance or speed drops. Land quietly, hips back, knees tracking over toes.
Rotation. Power comes from the hips: drive from the back foot, let the trunk follow, arms last. Brace and exhale sharply on each throw or chop.
Left shoulder. Overhead work only within the comfortable range. Landmine pressing replaces overhead pressing; slams go to head height, not fully overhead.
Static stretches. Hold each stretch 120 seconds at a 5–6/10 stretch sensation. Slow nasal breathing, long exhales, no bouncing. Relax deeper every 30 seconds.
Deload weeks. Weeks 4 and 8: same weights, about one third fewer sets (minimum 2), RPE 6–7. Week 8 also includes retesting.
Phases. Phase 1 (Weeks 1–4) = Foundation: landing control, technique, base fitness. Phase 2 (Weeks 5–8) = Power: continuous/elastic jumps, heavier throws, harder intervals.
• Drink water, herbal tea or black coffee. Avoid fruit juice and fizzy drinks.
• Skip alcohol while triglycerides and ALT are being rechecked.
• Take a 10–15 minute walk after the main meal to blunt the glucose spike.
• Increase fibre gradually and drink plenty of water to avoid bloating.
• Repeat lipids (fasting), HbA1c and liver tests after about 8–12 weeks.
General guidance, not medical advice. Stop any exercise that causes sharp pain.