JANUARY 26, 2026
DAY 26 — STRUCTURE UNDER FATIGUE
Kia ora whānau — Jamie here.
Day 26 was about order when the body is still carrying yesterday.
Day 24 reintroduced heavy structure.
Day 25 taxed the engine and work capacity.
Today’s job was simple, but not easy:
Move well while not fully recovered.
This is the reality most people avoid training for.
In real life, you don’t get perfect recovery windows.
You wake up sore. You still have to move. You still have to carry responsibility.
Today was about proving that fatigue doesn’t mean dysfunction.
TRAINING LOG – DAY 26: TEMPO STRENGTH + CONTROLLED RUCK
SIMULATION
Date: January 26, 2026
Location: Home base / commercial gym + outdoor route
Equipment: Barbell, weighted vest, heavy ruck
SESSION OVERVIEW
Warm-up (12 min):
5 min easy bike or walk
Controlled joint prep (ankles, hips, T-spine, shoulders)
Empty bar tempo squats x 2 sets of 8
1 min nasal breathing, brace and reset
MAIN WORKOUT — TEMPO STRENGTH
A. Tempo Front Squat
5 sets x 4 reps
Tempo: 3 sec down / 1 sec pause / strong up
Moderate load (RPE 6–7)
Focus: posture, brace, control
B. Tempo Pull-Ups or Lat Pulldown
4 sets x 6–8 reps
2 sec up / 3 sec down
C. Barbell Split Squat
3 sets x 8 reps per leg
Slow and deliberate
Rest 90–120 sec between sets.
SECOND BLOCK — VESTED STABILITY
D. Weighted Vest Carry Circuit (4 ROUNDS):
Front Rack Carry (DBs or barbell): 30–40 meters
Overhead Plate Hold: 30 sec
Box Step-Downs: 8 reps per leg
Rest 60–90 sec between rounds.
FINAL BLOCK — CONTROLLED RUCK
Ruck March:
40–60 minutes
Moderate load
Easy-to-moderate pace
Nasal breathing focus
Zero rushing
This is not conditioning.
This is discipline under load.
COOLDOWN (10–12 min):
Slow walk
Hip flexor and adductor stretch
Thoracic extension
Supine breathing x 5 minutes
(Inhale calm, exhale longer)
NOTES / REFLECTION
Front squats demanded honesty — no hiding in tempo
Split squats exposed asymmetries immediately
Carries reinforced trunk stability under fatigue
Ruck felt smoother once breath and rhythm locked in
Today wasn’t about pushing harder.
It was about moving better while tired.
Strength isn’t just force.
It’s control when the body wants shortcuts.
This is how durability is built.
Stay composed.
Stay capable.
Endure.
Jamie Te Huia