4x1km – Monday night hell, a dark place

30 October 2012

Yesterday night I went through hell or as Q likes to call it ‘burying yourself’.

I am on a Strength and Conditioning course for the next few days which means throwing lots of weight around doing Olympic lifts, cleans, split snatches, plyometrics etc. Although I made sure I did very little yesterday for obvious reasons, I still have some tight muscles and a small amount of DOMS today as I am complete out of condition for weight training. Today I have made sure I have done even less in terms of practicing techniques instead focusing on the teaching side of it.

So yesterdays session was put off until the evening which I hate as once I am home it is jobs on for the next day and then some relaxation time before bed. However last night it was out into the garage for some intervals.

These were hard and I do mean hard. Even by my ‘tough’ standards of late these were truly filthy and a somewhat negative experience that I won’t forget for a long time The warm up went surprisingly well and got some good bursts in over a 5km piece, my energy levels were lifted and I set myself into the correct mind set.

The first 2 sets were tough as expected but my legs felt shot to bits at race pace and race rate. The speed work is now catching me up which is fine as we are going into a taper shortly ready for next week.

The third set bit hard and took me a good few minutes to compose myself but the legs weren’t having it and remained painful and locked up as I drew into my inner self as we went into the last set.

The last set was one of the worst 3 minutes of training I have done in an age. The intervals last week were painful but I still had the pace and never locked up and recovered well. Not this time. This time it was arms and legs locked up from the start, pace agonisingly slowing, nothing left and I do mean nothing. Flopped through the line and then entered a new kind of hell with some very different demons to face.

I flopped on the machine, slumped for a good few minutes before attempting to get up and get myself working again. I stumbled around until my legs felt better but then battled with sickness for 20 minutes or so. I returned to the erg sporadically in an attempt to keep moving but only lasted a minute before having to get up to walk outside again. This went on for half an hour – it was a dark place to be in.

4 x 1k on 5 minutes rest

Ave/500m 1.33.3

1.32.6 @33
1.32.7 @33
1.32.7 @33
1.35.4 @30

A few light days now before one more interval session and then the taper – it can’t come quick enough.

It’s just training.

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Ollie Osborne

Paul FLEET

Having previously worked with Oli when we both served together, I knew he was the guy to get me back on track with my lifestyle and fitness goals which had taken a bit of a back seat since leaving the military. I made the right choice. The programme is exemplary and within a very short space of time the results came and have stayed. Thanks Oli and team 💪 Highly recommend.

Wayne Gordon

10/10 got me on the road to finding my fitness and general health back again, motivated and accountable!! Would recommend anyone to think about it Ollie is great and works hard with you to get where you need to be 👍👍👍👍

Craig Hoggett

A great holistic approach to improving well being, covering the psycho-somatic connection and nutrition that supports both. Genuinely thoughtful, practical programmatic approach to making progress against your health and well being aims and, opening your mind to new goals too! Hazel, Ollie and Will make a great team, working together to cover the different dimensions of wellbeing for each client and creating a community that supports and grows together. Strongly recommend!

Rich Bell

There comes a point in every high-achiever’s journey where professional success and personal wellness seem irreconcilable, where the cost of performance is paid in silence, self-neglect, and eventual burnout. I had reached that point. Outwardly, I was thriving: respected, accomplished, operating at the peak of my profession. But beneath the surface, I was physically depleted, mentally fractured, and overwhelmed by self-loathing. I asked myself the question so many executives silently carry: How did I let myself get to this point? The answer, as I would come to learn, was not failure , it was imbalance. The truth is, high performance in leadership should not come at the expense of health, clarity, or self-worth. And through the Warrior Wellness Movement, I discovered that it doesn’t have to. This programme is not simply a fitness plan or a motivational workshop. It is a total recalibration of mindset, physiology, and leadership presence. The coaches at Warrior Wellness understood the unique pressures of executive life, the long hours, the constant decision-making, the burden of responsibility, and built a wellness framework that works with those realities, not against them. It is tailored, evidence-based, and deeply human. Through their guidance, I learned how to reclaim my physical health, strengthen my mental resilience, and lead with energy and authenticity. Just as critically, I brought my executive team on the same journey. Together, we evolved not only as professionals, but as people. We now operate with sustainable intensity, strategic clarity, and a shared understanding that wellness is not a luxury, it’s a leadership imperative. The Warrior Wellness Movement has fundamentally changed how I approach success, not as something to chase at all costs, but as a state of balance where performance and wellbeing co-exist. I cannot recommend this programme highly enough to any high-performing individual or team who is ready to stop surviving and start thriving.

Roxie Coleman

Ollie and the team at Warrior Wellness are simply brilliant. Proactive and reactive to your situation. Bespoke. Cover all bases and support you. They stretch and challenge rather than push to breaking point. Are responsive to your needs as well as your likes and dislikes. I’ve tried PTIs, diets, therapy and many other things but for me, this is working. Things make sense and are explained in a supportive way. No patronising, no making you feel crap about yourself but they do hold you to account in a way that feels positive. Highly recommend

Paula McRobie

Been coached by Ollie for over 9 months. I was looking for accountability and structure in the gym to fit around a new job where shift work has messed with consistency. Ollie gave me a program that was achievable and the necessary nudges to get me into the gym. My initial goals were specific and he has delivered 100%. He has understood exactly what is required to train when you are mid life. I am in my late 50s and his focus on mobility/warming up and conditioning and feedback on form has kept me injury free and loving my sessions. Totally recommend Ollie whether you are new to fitness or a seasoned gym goer.

Paul Dunn

Over the past 15 months with Warrior Wellness Movement, I’ve had an exceptional experience. Their personalised approach to strength training, nutrition, and overall well-being helped me achieve my goals faster than I ever imagined. The expertise and guidance I received not only significantly improved my strength but also led to the added benefit of noticeable weight loss. I highly recommend WWM to anyone seeking a dedicated and effective system for achieving their fitness goals.

Guy Jervis

Inspiring, thorough, tailored and effective S&C training, nutrition and wellbeing advice delivered with professionalism, empathy, sincerity and smiles (despite the logo 😁). Very highly recommended!

Paul Roberts

After spending a very long time (years) aimlessly going to the gym with no structure or focus I eventually met Ollie at Warrior Wellness - and I’m glad I did. From the word go Ollie was direct (which I absolutely needed) and very supportive. Ollie demonstrated during our first meeting that he has experience and understanding of how that happens - and more importantly how to make the changes I needed. For me that was a good omen. The structure of the programming during the initial phase was straight forward and really easy to follow. It was just about doing the basics really well with some added variety and functionality. With help and focus on getting my diet sorted from the outset it has helped me get some early victories which helped keep the motivation and enthusiasm. In 3 months I’ve lost 5kg, I’m lifting heavier and feeling better than I ever have. I’m also moving better and easier than I’ve done for years since leaving the army. If you need structure, direction, honesty, accountability and support with a holistic approach then Ollie and Warrior Wellness is what you need. I would Highly recommend working with Ollie - it was honestly a great result and well worth the investment.