Quality over quantity

27 February 2012

A decent amount of progress made this week albeit only 3 sessions, but quality rather than quantity. I was concerned about protecting my back and will do up until BIRC – I simply can’t have any more time out, I am pissing into the wind as it is!

I hit the week on Tuesday having completed 3x2k’s on Sunday night (1.41.5 @ 26). I went for controlled aggression and 8×1 AN (1 rest).
Now this was slightly faster than the week before (1.32.0) and with a much lower end HR.
Was pretty uncomfortable in the last few sets but blasted through – massive lactic build up in my arms, rather than legs and breathing was hard but recovered very quickly. Very pleased with session and feeling good.

Wednesday I tried my hand OTW (see previous blog).

Thursday was a funny old session. I opted for some steady state UT1 with 15k (3x5k) and it was rather difficult (1.54/5). Mentally I just wasn’t up for it and nearly wrapped on the last set – I didn’t!
It just seemed like a long old slog rather than finding a nice rhythm, possibly poor nutrition and not enough calories from the day before as I went into the session hungry – never a good sign! Finished with loads of post training food and an ice bath on the legs to help recover.

Friday was a completely different affair and hit 4x750m (3.30r). Whilst not the fastest piece in the world it was a damn site more quicker than when I did this a few weeks ago (which hurt like f**k!).
Target was even paced 1.35 and easily sailed through the first 2 at top end 1.34. Third and last set I worked but never hurt and the final session stayed in control and was never in trouble.

Now time to go up to 4×3 min (about 940 metres) with 3.30 rest and then drop to 3 min rest.
(I did these sessions in the lead up to Boston 2011 where I PB’d and it gives a great indication on what you can pull 2k. This way I will have a good idea for BIRC rather than guesstimating!)

Here it is:-

Mon – weights

Tue – 8×1 AN

Wed – OTW

Thur – 15k

Fri – 4x750m

Sat – weights

Sun – rest

Onwards and upwards. 4 quality ergo sessions planned this week. No more long stuff all short and sharp.
I said before, i have got to be 6.20 now, i must be!? We will see end of the week when i do 4×3 at race pace of 1.35.

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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.