Everlast Training Camp

Tuesday, 12 Feb 2013, I just worked on the speed bag and trained my neck.

Wednesday was Ash Wednesday so I ended up taking the day off.

Thursday, 14 Feb 2013 
24 min., 221 lbs.
140-170 bpm 

Warm up: Stretching, 10 min. speed bag

Jump rope - 45 sec.
Jumping jacks - 45 sec.
Burpees - 45 sec.
Jump rope - 45 sec.
Hill climbers - 45 sec.
Squat jumps - 45 sec.
Jump rope - 45 sec.
Knee highs - 45 sec.
Shadow boxing - 45 sec.
-------------------
CIRCUIT x 2

Friday, 15 Feb 2013 
35 min., 220 lbs. 
heart - 130-160 bpm

Warm up: 5 min. speed bag, 2-3 min. jump rope

Squats x 20 + 12 lb. medicine ball
Lunges x 20 + 12 lb. medicine ball
Push ups x 25, 30
Pull ups x 11
Sit ups x 30
Leg raises x 20
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2

Cool down: 5 min. speed bag 


Saturday, 16 Feb 2013
24 min., 220 lbs.
heart - 160-180 bpm  

Stretching warm up
10 min. speed bag

Jump rope - 45 sec.
Jumping jacks - 45 sec.
Burpees - 45 sec.
Jump rope - 45 sec.
Hill climbers - 45 sec.
Squat jumps - 45 sec.
Jump rope - 45 sec.
Knee highs - 45 sec.
Shadow boxing - 45 sec.
-------------------
CIRCUIT x 2

Cool down: 2 min., 2 min. jump rope;  5 min. speed bag 

This was the first workout in which I not only did more reps than usual but also didn't rest as long between exercises. Getting there. My goal is to keep at it until I can the 45-second circuits "full on": no quitting mid-set and no excessive delay between exercises.


Sunday, 17 Feb 2013 
20 min., 15 min. 
220 lbs.


After Mass I headed to Wal-Mart for a few things, ended up getting some wrist wraps and a cable speed rope, which I love. (I've replaced shadow boxing with actual heavy bag work, but also realize that serious heavy bag work needs good wrap protection...but also realize that having wraps on for a whole workout for only about a minute each circuit is...annoying. The weightlifting wraps are a solution, I hope.) I tried out my many jump ropes for about ten minutes, and then worked on the speed bag for about twenty minutes.

Later in the evening, I discovered that I had my speed bag set too high, but since it's mounted into the ceiling, I thought "outside the box" and put about eight pieces of plywood, left behind by the owner of our house, on the ground (if you can't lower the bar, raise the floor). It's great! Now I can face the bag on one side at roughly mouth level, or pivot to the bare floor and box higher. Each height has its own benefits: lower is more natural and efficient, while higher gives more extension and flexibility. So tonight I spent maybe another twenty minutes on the speed bag. It felt good, but I can see what they mean about "oh my aching hands" catching up you.

I realized today that I wouldn't mind being able to say that I jumped rope and speed-nagged every day since mid-February 2013. The speed bag is as much about the mental as it is about the physical: focus and patience.


I'm getting the best of my shin splints, thanks to moderation, stretching, icing, and NSAIDs.