Injury setback

6 January 2012

Another blog this time not so chirpy. My dreaded chocolate back has struck yet again. I struggled all summer whilst on PT course with back problems and was pleased to see the end of the problems and get back on top of it. But this morning I had a nasty spasm whilst lowering my 2 year old boy to the floor after dropping him off at nursery.

I have just been out for a 45 minute walk and stretch to see if it loosens up, which it did, but on stopping it has now seized rather bad. I have an appointment with my chiropractor this afternoon to make some adjustments and we will have to go from there. f*****g pissed off to say the least.

Let’s start from the beginning of the week.

Monday was to be the first of 2 planned hard sessions for the week, the 5k pyramid with 1 minute rests and progressive rate and speed. I wanted to work hard but never be in trouble, although the last set I pretty much emptied the tank. A really enjoyable session.

2k – 1.43 @ 24
1.5k – 1.41 @ 26
1k – 1.39 @ 28
500m – 1.34 @ 30

Tuesday was to be the first weight training session for 10 days having missed a week with gym closure over the Christmas break. I had decided on replicating the session last done which was a killer.

High Pulls up to 70kg 5×5
Deadlifts 100kg super setted with flat bench press 80kg 4×15 (This was belfing!)
Wide Chins (8-10) super setted with Leg press 4×20
Upright row super setted with military press/push press 4×15

Doesn’t look like a lot on paper but boy did it sting! Saw stars after the deadlifts!

In the afternoon I had to take my car to the garage so decided to make use of the situation and had a gentle run back in a UT2 zone for 5k. Not run for a while so took it easy, although I did get battered by 70mph winds and sideways hailstones as I plodded along the sea front – was interesting!

Wednesday was time to put in some distance at a low rate so the usual 18k (3x6k) with 90 secs rest was on the menu. This time not HR capped but went for 1.55 split @ 18. Felt really good, the first set in UT2 the second and third nicely into UT1 HR peaking around 157.

In the afternoon I had to go back into town to get my car so decided to run the 5k again in UT2 but this time not battling the elements.

Thursday I had 3x2k with 4 minute rests scheduled, aiming to work my AT zone and negative split each piece. (See yesterday’s blog for full details).

2k – 1.44 @ 26
2k – 1.42 @ 28
2k – 1.40 @ 30

Today (Friday) as written above my f*****g back has seized up and is not allowing me to play. Took a 45 minute walk back from town (the car was in the garage again!) had a stretch and will have to walk back again to pick it up later, then off to chiropractor.

Missed sessions today will be 15k and 2nd weights session of the week. Also tomorrows 8×1 AN will be out the window for sure.

As for next week we will have to see how things settle. Just as I was making progress ……….!

Regards to all reading.

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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.

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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

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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.