Your Journey
Your words in week one, foot in a boot.
"Could come back stronger and faster. Who knows."Day two, on crutches. We took that literally.
Where you are as an athlete. Faint is your start. Solid is now. The dashed line is your potential, what the performance phase is for.
Why the potential matters
Fewer injuries. The stronger you get, the harder you are to break. Strength training cuts runners' overuse injuries to around half, and you came in unable to put weight through a fractured foot.Lauersen et al., British Journal of Sports Medicine
Faster, for less. More strength, power and speed improve your running economy, so the same pace costs less energy and you can hold it for longer.Systematic reviews, Sports Medicine
The payoff. That power and durability is exactly what makes the comeback real — not just back to where you were, but stronger and faster, like you said on day two.
You've cleared the rehab arc. Performance phase since 1 June — now it's about getting stronger.
It started on crutches. A fractured foot, a boot, and barely any weight going through it in early January. We rolled weights across the floor to train around it, loaded the front of the foot bit by bit, and built back up. Five months later you're deadlifting 100kg and running intervals. The point was never just to walk again — it was to come back performing.
1 · Chase the numbers. The rehab is done. Now the lifts, the jumps and the running splits become the scoreboard — track power on the jump metrics, push the deadlift and squat.
2 · Sharpen for Hyrox & CrossFit. Conditioning blocks built around the events you actually want to do, with the engine and the legs to back it up.
3 · Stronger than before. The whole point of the rebuild. Keep the foot bulletproof while the performance ceiling keeps climbing.
4 quick questions. Tells you where to start, and how deep to go.
So I know whose audit I'm looking at.