Phase 2 for 2025

Picking up off the success of Rehab for real in 2025, things are progressing and trending in an upward direction for once. This next phase is going to continue through the end of May/beginning of June perhaps climaxing at Escape the Cape Triathlon. Rehab has taken a front seat in my daily life. No more trying to push things too early, and it’s been working. So this next phase I am hoping I can keep up with the plan and keep progressing.

Challenges

I haven’t been able to keep up with a daily challenge in a while, since some of my injury was limiting. However, feeling better and finding a couple of challenges from one of my favorite sites, I’ll try to stick to 3 this time around. They consist of small exercises that will compound over the month.

• https://darebee.com/pdf/challenges/daily-pushups-challenge.pdf
• https://darebee.com/challenges/1000-calf-raises-challenge.html
• https://darebee.com/challenges/1000-squats-challenge.html

Training Schedule

The new plan is going to put the emphasis on swimming. I’ll be continuing with the OSS 5k swim plan until it’s completion. It works with my work schedule and is only 3 days per week. As it looks like I’ll be able to handle more and more each week, I’ll slowly get back on the bike and the elliptical.

Update 4/16/2025: Removing core as this can be done on any day, and as life and doctor visits fill up the schedule, I can’t stick to it regularly to put on paper.

Also, I think I’m only going to do about 1 weighted lower session per week. The rest will be bike and elliptical training.

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Swim		X		X		X
Lift	Lower Lift	Upper Lift	Optional Lower Lift	Upper Lift			Upper Lift
Bike	X				X
Elliptical				X			X
Rest	X		X			X

Swimming Plan

The plan for this cycle is to follow the OSS couch to 5k plan – https://www.outdoorswimmingsociety.com/the-oss-couch-to-5k/. This one is interesting as it’s based more so on time, rather than distances. Additionally they do a great job of a progression and focusing on fitness and technique days throughout the 8 weeks.

I’ll be modifying the plan given the pain in the heel and the like primarily with the use of the pull buoy to limit any plantar flexion. Regarding the plan itself, they only call for three days so that works out perfect for during the week, and maybe given 1 or 2 extra easy swims on the weekend when the pool is open.

Rehab

The rehab plan that I am sticking with is the same as it was in my last cycle – https://upswinghealth.com/conditions/flexor-hallucis-longus-tendonitis/. It’s a good progression and will incorporate these movements in with everything else.

Additional exercises that I’ve found beneficial along with modalities like muscle scraping, acupuncture, and some massages;

• Wrapped lunges 3 x 10
• Wrapped squats 3 x 10
• Lying VMO resistance band leg raises
• Lying side leg raises 3 x 12
• Lying side leg raises holds 3 x 30seconds hold
• Single leg drops 2 x 12
• Lateral banded walks (band around arches of feet) 3 x 10 reps

Weight Training

The weight training plan moving into five days per week I’ll be following is https://www.muscleandstrength.com/workouts/5-day-body-part-split-planet-fitness-workout.

This plan provides a solid five day program to focus on major body parts that I can mix and match throughout each week.

Core

I switched up this core plan for something from Muscle and Strength.. It gives some good rep ranges and variation for each session – https://www.muscleandstrength.com/articles/10-minute-lower-ab-workout-circuit