August 18, 2014
Guys come join us for our second, and FREE, jump rope clinic workout on the West Side Highway at 17th Street this Wednesday at 7pm. The locations is just south of Chelsea Piers. If you have a rope bring it, if not, don’t worry we will supply ropes. You’ll also get a good deal of boxing calisthenics so be prepared to workout. Looking forward to seeing everyone this Wednesday.
Photo Credit: Cruz Caldera http://www.cruzcalderacreative.com/Insta: http://instagram.com/cruzcalderacreative

Guys come join us for our second, and FREE, jump rope clinic workout on the West Side Highway at 17th Street this Wednesday at 7pm. The locations is just south of Chelsea Piers. If you have a rope bring it, if not, don’t worry we will supply ropes. You’ll also get a good deal of boxing calisthenics so be prepared to workout. Looking forward to seeing everyone this Wednesday.

Photo Credit: Cruz Caldera http://www.cruzcalderacreative.com/
Insta: http://instagram.com/cruzcalderacreative

August 4, 2014
Mon 2014-08-04
[25 Minutes]

Strength-Push and Core 25min: 
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]

Mon 2014-08-04
[50 Minutes]

Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.

Run-SubThreshold 50min 1x20minSubThreshold: 
-1 x [20min SubThreshold]

-15min Aerobic Endurance

-5min Recovery warmdown

Pay attention to form. Limit excess arm swing and maintain even stride length.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Tue 2014-08-05
[45 Minutes]

Strength-LEGS 45min Level 2: 

3 x [1min Wall Sit/ 15(each leg) Starters]
1 x [20 Knee Hug Crunches]
3 x [1min Wall Sit/ 15(each leg) Weighted Lunges]
1 x [20 Knee Hug Crunches]
3 x [20 Burpees]

Wed 2014-08-06
[60 Minutes]

Velvet Ropes Jump Rope Workout: 
Wed 7pm on the West Side Highway. Please visit https://www.facebook.com/velvetglovesnyc for exact location. 

Thu 2014-08-07
[25 Minutes]

Strength-Push and Core 25min: 
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]

Thu 2014-08-07
[40 Minutes]

Run-Endurance 40min: 
-1x [40min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out


Fri 2014-08-08
[35 Minutes]

Bike-Recovery-Active Recovery 35min: 
Active Recovery 

-35min Recovery riding. 

All Cadence is above 95rpm, but this ride should not be taxing. This is not a day off. Get the full 35 minutes on the bike, nice and easy. You should feel absolutely no strain.

Sat 2014-08-09
[90 Minutes]

Velvet Gloves @ 3PM Clay Health & Fitness: 
Saturday, August 9th, 3:00PM
CORE (Combinations)
Clay Health Club Spa, 25 W. 14th Street
More info. at http://velvetglovesboxing.com/

Sun 2014-08-10


Strength-FREE DAY: 
Do as you please today and have fun! If you do do anything strenuous, running, hiking, stationary bike, strength work or swimming for example, please update the training log with the durations.

Mon 2014-08-04

[25 Minutes]

Strength-Push and Core 25min: 

Mon 2014-08-04

[50 Minutes]

Run-10min AerobicEndurance & Drills: 

Run-SubThreshold 50min 1x20minSubThreshold: 

-1 x [20min SubThreshold]

-15min Aerobic Endurance

-5min Recovery warmdown

Pay attention to form. Limit excess arm swing and maintain even stride length.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Tue 2014-08-05

[45 Minutes]

Strength-LEGS 45min Level 2: 

Wed 2014-08-06

[60 Minutes]

Velvet Ropes Jump Rope Workout: 

Wed 7pm on the West Side Highway. Please visit https://www.facebook.com/velvetglovesnyc for exact location. 

Thu 2014-08-07

[25 Minutes]

Strength-Push and Core 25min: 

Thu 2014-08-07

[40 Minutes]

Run-Endurance 40min: 

-1x [40min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Fri 2014-08-08

[35 Minutes]

Bike-Recovery-Active Recovery 35min: 

Active Recovery 

-35min Recovery riding. 

All Cadence is above 95rpm, but this ride should not be taxing. This is not a day off. Get the full 35 minutes on the bike, nice and easy. You should feel absolutely no strain.

Sat 2014-08-09

[90 Minutes]

Velvet Gloves @ 3PM Clay Health & Fitness: 

Saturday, August 9th, 3:00PM

CORE (Combinations)

Clay Health Club Spa, 25 W. 14th Street

More info. at http://velvetglovesboxing.com/

Sun 2014-08-10

Strength-FREE DAY: 

Do as you please today and have fun! If you do do anything strenuous, running, hiking, stationary bike, strength work or swimming for example, please update the training log with the durations.

August 3, 2014
Put your hands up if you’re coming to the #VelvetGloves #velvetropes jump rope clinic this Wednesday 8/6 at 7PM.

Put your hands up if you’re coming to the #VelvetGloves #velvetropes jump rope clinic this Wednesday 8/6 at 7PM.

July 29, 2014
Mon 2014-07-28
Recovery-Rest and Recovery: 
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Tue 2014-07-29
Strength-FULL BODY 32min Level 2: 
5min Aerobic Endurance run warm-up
3 x [30 Jumping Jacks/ 8 Crawl Out Push-Ups/ 30s Recovery]
3 x [20 Reverse Planks/ 12each leg Lunges/ 20 Jump Lunges/ 60s Recovery
2 x [30s Burps/ 45s Planks/ 60s Recovery]
3 x [20each leg Starters/ 20 Jump Lunges/ 60s Recovery]
2 x [30s Prone Crossovers/ 45s Planks/ 60s Recovery]
2 x [12 Burpees/ 12 Push-Ups/ 60s Recovery]
Wed 2014-07-30
Run-Tempo 35min: 
1 x [35min Tempo Run]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out
Thu 2014-07-31
Strength-FULL BODY 40min Level 2: 
5min Aerobic Endurance run warm-up
3 x [15 Triceps Push-Ups/ 15(each leg) Starters/ 60s Recovery]
3 x [10 Dive Bomber Push-Ups/ 10(each leg) Reverse Planks/ 60s Recovery]
3 x [10 Hand Clap Push-Ups/ 10(each leg) Jump Lunges/ 60s Recovery
2 x [20 Burpees/ 90s Recovery]
Thu 2014-07-31
Velvet Gloves Thursday Round @ 7:45pm: 
Thursday night round @ 7:45pm at Clay Health & Fitness. 
Fri 2014-08-01
Strength-CORE 30min [Pushups2Planks/SpidermanPlanks/LegRaises/FlutterKicks/Getup/Popup]: 
3 x [20 Plank2Push-Ups/ 20 SpidermanPlanks/ 60s Recovery]
3 x [20 Knee Hug Crunches/ 100 Flutter Kicks/ 60s Recovery]
3 x [20 (forward) Prone Arm Circles/ 20 (reverse) Prone Arm Circles/ 20 Prone Crossovers/ 90s Recovery] 
1 x AMAP* Standard Push-Ups
*AMRAP is ‘As Many Reps As Possible’

Sat 2014-08-02
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]: 
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*
-Finish allotted time with Aerobic Endurance running
*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!
*During the rest interval maintain a steady walking pace. 
The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 
Sun 2014-08-03

Strength-FREE DAY: 
Do as you please today and have fun! If you do do anything strenuous, running, hiking, stationary bike, strength work or swimming for example, please update the training log with the durations.

Mon 2014-07-28

Recovery-Rest and Recovery: 

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Tue 2014-07-29

Strength-FULL BODY 32min Level 2: 

  • 5min Aerobic Endurance run warm-up

Wed 2014-07-30

Run-Tempo 35min: 

  • 1 x [35min Tempo Run]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Thu 2014-07-31

Strength-FULL BODY 40min Level 2: 

Thu 2014-07-31

Velvet Gloves Thursday Round @ 7:45pm: 

Thursday night round @ 7:45pm at Clay Health & Fitness. 

Fri 2014-08-01

Strength-CORE 30min [Pushups2Planks/SpidermanPlanks/LegRaises/FlutterKicks/Getup/Popup]: 

*AMRAP is ‘As Many Reps As Possible’

Sat 2014-08-02

Run-10min AerobicEndurance & Drills: 

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]: 

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Sun 2014-08-03

Strength-FREE DAY: 

Do as you please today and have fun! If you do do anything strenuous, running, hiking, stationary bike, strength work or swimming for example, please update the training log with the durations.

July 26, 2014

outofficial said: We just wanted to let you know that Out magazine posted our story and portfolio of the boxing class. You can reblog on Tumblr: outofficial. tumblr. com/post/91251262519/in-the-ring-with-the-velveteers-the-heavy-hitters or find the story at Out: bit. ly/1oH7jZs All the best, —TeamOut

Thanks so much! Great story and beautiful pics.  - Velvet Gloves Team

July 21, 2014
Today’s Round (weekly) is all about Push-Ups! 
Mon 2014-07-21
Strength-PUSH-UPS (200) 25min Level 1: 
8 x [25reps Standard Pushups] 
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tue 2014-07-22
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
Run-Fartlek 1min surge every 6min: 
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Strength-PUSH-UPS (75) 15min Level 1: 
3 x [25reps Standard Pushups]
You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Wed 2014-07-23
Strength-PUSH-UPS (200) 25min Level 1: 
8 x [25reps Standard Pushups] 
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thu 2014-07-24
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
Run-Fartlek 1min surge every 6min: 
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Strength-PUSH-UPS (75) 15min Level 1: 
3 x [25reps Standard Pushups]
You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Fri 2014-07-25
Strength-PUSH-UPS (200) 25min Level 1: 
8 x [25reps Standard Pushups] 
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sat 2014-07-26
Velvet Gloves Boxing @ 3pm Clay Fitness & Health: 
Velvet Gloves Boxing @ 3pm Clay Fitness & Health

Sun 2014-07-27
Rest & Recovery: 
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Today’s Round (weekly) is all about Push-Ups! 

Mon 2014-07-21

Strength-PUSH-UPS (200) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tue 2014-07-22

Run-10min AerobicEndurance & Drills: 

Run-Fartlek 1min surge every 6min: 

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (75) 15min Level 1: 

You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Wed 2014-07-23

Strength-PUSH-UPS (200) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thu 2014-07-24

Run-10min AerobicEndurance & Drills: 

Run-Fartlek 1min surge every 6min: 

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (75) 15min Level 1: 

You can do these all at once or spread them throughout the day.  Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20min later. 

Fri 2014-07-25

Strength-PUSH-UPS (200) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sat 2014-07-26

Velvet Gloves Boxing @ 3pm Clay Fitness & Health: 

Velvet Gloves Boxing @ 3pm Clay Fitness & Health

Sun 2014-07-27

Rest & Recovery: 

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

July 7, 2014
Monday

Run-Tempo 45min
-1x [45min Tempo]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Aerobic Endurance  (9-11) Very light to fairly light
Intense Aerobic (Tempo) (12-14) Somewhat hard
Threshold  (15) Hard
Lactate Tolerance  (16) Very hard
V02 Max (17-18) Very, very hard
Maximal Speed (19-20) All out

Strength-Push and Core 25min
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]

Tuesday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]
-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Wednesday

Run-Endurance 45min
-1x [45min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Strength-Push and Core 25min
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]

Thursday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]
-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Friday

Strength-Rest & Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday

Velvet Gloves 3pm Clay Health & Fitness
Next class is Saturday, July 12th at 3PM. Get ready to bounce. 
http://velvetgloves.setster.com/

Sunday

FREE DAY
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Monday

Run-Tempo 45min

-1x [45min Tempo]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery (6-8) Very, very light

Aerobic Endurance (9-11) Very light to fairly light

Intense Aerobic (Tempo) (12-14) Somewhat hard

Threshold (15) Hard

Lactate Tolerance (16) Very hard

V02 Max (17-18) Very, very hard

Maximal Speed (19-20) All out

Strength-Push and Core 25min

Tuesday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]

-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Wednesday

Run-Endurance 45min

-1x [45min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Strength-Push and Core 25min

Thursday

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]

-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Friday

Strength-Rest & Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday

Velvet Gloves 3pm Clay Health & Fitness

Next class is Saturday, July 12th at 3PM. Get ready to bounce. 

http://velvetgloves.setster.com/

Sunday

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 30, 2014
Monday
Run-Fartlek 1min surge every 6min: 
Run-10min AerobicEndurance & Drills: Warm-up
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Tuesday
Strength-Push and Core 25min: 
3 x [15-20 Bodyweight Dips/ 20 Plank2Push-Ups/ 20 Prone Supermans/ 60s Recovery]
3 x [10-20  Crawl Out Push-Ups/ 10each arm Alternating Prone Supermans/ 20 Knee Hug Crunches/ 60s Recovery]
Strength-PUSH-UPS (150) 25min Level 1: 
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Wednesday
Strength-FULL BODY 45min: 
5min Endurance Run or 5min easy Jumprope warm-up 
2 x [20 CherryPickers/ 40 Jumping Jacks/ 10 Push-Ups/ 60s Recovery]
2 x [20 Burps/ 20 Air Squats/ 20 Atlas Twist Walking Lunges/ 60s Recovery]
2 x [10 Inch Worm Push-Ups/ 1min Planks/ 20 Prone Cross-overs/ 60s Recovery]
2 x [10-20 Body-Weight Dips/ 80-100 Flutter Kicks/ 20 Reverse Planks/ 60s Recovery]
5min Endurance Run or 5min easy Jumprope warm-down 
Thursday
Run-Fartlek 1min surge every 6min: 
Run-10min AerobicEndurance & Drills: 
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Friday
Strength-Rest & Recovery: 
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Saturday
Run-Endurance 35min: 
-1x [35min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Strength-CORE w/ Climbers and Burps: 
3 x [30 Prone Supermans/ 40 Burps/ 60s Recovery]
3 x [20 10each side Alternating Prone Supermans/ 40 Mountain Climbers/ 60s Recovery]
Sunday 
FREE DAY: 
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Monday

Run-Fartlek 1min surge every 6min: 

Run-10min AerobicEndurance & Drills: Warm-up

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Tuesday

Strength-Push and Core 25min: 

Strength-PUSH-UPS (150) 25min Level 1: 

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Wednesday

Strength-FULL BODY 45min: 

  • 5min Endurance Run or 5min easy Jumprope warm-up 
  • 5min Endurance Run or 5min easy Jumprope warm-down 

Thursday

Run-Fartlek 1min surge every 6min: 

Run-10min AerobicEndurance & Drills: 

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Friday

Strength-Rest & Recovery: 

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday

Run-Endurance 35min: 

-1x [35min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Strength-CORE w/ Climbers and Burps: 

Sunday 

FREE DAY: 

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 23, 2014
Today’s Round (Weekly)
Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Monday:
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:
JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]
-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 15min
4 x [20 10each side Planks with alternating front arm raises/ 30 Burps/ 60s Recovery]

Wednesday:
Strength-FULL BODY 45min Level 3
5min Aerobic Endurance run warm-up
3 x [15 (each leg) Bulgarian Split Squats/ 15 Pike Push-Ups/ 90s Recovery]
3 x [15 Pop-Ups/ 15 Overhead Squat Jumps/ 90s Recovery]
3 x [12 (each leg) King Deadlifts/ 20 Burpees/ 90s Recovery]
3 x [12 Bodyweight Dips/ 12 Push-Offs/ 45s Recovery]

Thursday:
Strength-Rest & Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday:
Run-Endurance 45min
-1x [45min Endurance]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out

Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday:
Velvet Gloves Pride Round
Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Sunday:
FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, enjoy. 

Today’s Round (Weekly)

Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Monday:

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]

Warmup

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:

JumpRope-1x40min [3minRope/1minSplitSquats/1minPushups/1minRecovery]

-1 x 40min [3min Rope/ 1min Split Squats/ 1min Pushups/ 1min Recovery]

Each 3min Rope section should include any crosses, double-unders, side straddles or other tricks you know.

For each 1min of Split Squats do as many as you can continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

For each 1min of pushups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 15min

Wednesday:

Strength-FULL BODY 45min Level 3

  • 5min Aerobic Endurance run warm-up
  • 3 x [12 Bodyweight Dips/ 12 Push-Offs/ 45s Recovery]

Thursday:

Strength-Rest & Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday:

Run-Endurance 45min

-1x [45min Endurance]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday:

Velvet Gloves Pride Round

Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Sunday:

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, enjoy. 

June 22, 2014
Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

Next round #PRIDE EDITION, Sat. June 28th, 3PM @ Clay (25 W. 14th St.). Reserve a spot at velvetgloves.setster.com

5:25pm  |   URL: http://tmblr.co/ZTkjSo1JRutx4
Filed under: pride 
June 15, 2014
Today’s Round (Weekly)
Monday:

Run-Fartlek 1min surge every 6min
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (100) 20min Level 1
4 x [25repsStandard Pushups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:

Jumprope-1x40min [2minRope/1minBenchPush-Ups/30sBoxJumps/1minRecovery]
1 x 40min [2min Rope/ 1min Bench Push-Ups/ 30s Box Jumps/ 1min Recovery]  
Each 2min Rope section should include any crosses, double-unders, side straddles or other tricks you know. 

For each 1min of Bench Push-Ups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 20min
4 x [1min Plank/ 30s recovery/ 45s Side Plank/ 30s recovery/ 45s Side Plank/ 30s Recovery]     
2 x [20 Spider Man Push-Ups/ 1min Recovery] 

Wednesday:

Strength-LEGS 45min Level 2

3 x [20 Squat Jacks/ 20(each leg) Lunges / 90s Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20(each leg) Jump Lunges/ 10 Push-Offs/ 20(each leg) Starters / 2min Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20 Reverse Planks/ 10 Push-Offs/ 20 Overhead Squats (fast tempo)/ 2min Recovery]

Strength-PUSH-UPS (100) 20min Level 1
4 x [25repsStandard Pushups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thursday:
Velvet Gloves Gentlemen’s Boxing Thursday Round: 7:45pm at Clay Fitness & Spa. 
http://velvetgloves.setster.com/

Friday:
Bike-Recovery-Rest and Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday:
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (100) 20min Level 1
4 x [25repsStandard Pushups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sunday:
FREE DAY
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Today’s Round (Weekly)

Monday:

Run-Fartlek 1min surge every 6min

Warmup

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (100) 20min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Tuesday:

Jumprope-1x40min [2minRope/1minBenchPush-Ups/30sBoxJumps/1minRecovery]

Each 2min Rope section should include any crosses, double-unders, side straddles or other tricks you know. 

For each 1min of Bench Push-Ups do as many as you can do continuously. When you reach failure take 10s off and begin again until failure. Continue for 1min.

Strength-CORE 20min

Wednesday:

Strength-LEGS 45min Level 2

Strength-PUSH-UPS (100) 20min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Thursday:

Velvet Gloves Gentlemen’s Boxing Thursday Round: 7:45pm at Clay Fitness & Spa. 

http://velvetgloves.setster.com/

Friday:

Bike-Recovery-Rest and Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Saturday:

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]

Warmup

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (100) 20min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sunday:

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 8, 2014
Today’s Round (weekly)
Monday
Run-Tempo 50min
-1x [50min Tempo]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out
Tuesday
JumpRope-1x30min [3minRope/1minRecovery]
-1x30min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Wednesday 
Strength-LEGS 45min Level 2
3 x [1min Wall Sit/ 15(each leg) Starters]
1 x [20 Knee Hug Crunches]
3 x [1min Wall Sit/ 15(each leg) Weighted Lunges]
1 x [20 Knee Hug Crunches]
3 x [20 Burpees]
Thursday
Bike-Recovery-Rest and Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Friday
JumpRope-1x30min [3minRope/1minRecovery]
-1x30min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday
VELVET GLOVES GENTLEMAN’S BOXING ROUND 13, 3PM CLAY HEALTH CLUB & SPA
Sunday
Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*
-Finish allotted time with Aerobic Endurance running
*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!
*During the rest interval maintain a steady walking pace. 
The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Today’s Round (weekly)

Monday

Run-Tempo 50min

-1x [50min Tempo]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Tuesday

JumpRope-1x30min [3minRope/1minRecovery]

-1x30min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Wednesday 

Strength-LEGS 45min Level 2

Thursday

Bike-Recovery-Rest and Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday

JumpRope-1x30min [3minRope/1minRecovery]

-1x30min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 20min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday

VELVET GLOVES GENTLEMAN’S BOXING ROUND 13, 3PM CLAY HEALTH CLUB & SPA

Sunday

Run-SpeedWork Tabata 45min 8x[20s MSO/10s Rest]

Warmup

-8x [20s Maximum Sustained Output (MSO)/ 10s Rest]*

-Finish allotted time with Aerobic Endurance running

*MSO: Maximum Sustained Output is as hard an effort as you can generate for the specified duration. For the 20s intervals you need to maintain the effort rather then go as fast as you can for the first few seconds and then get progressively slower. Think of each as a 20s sustained sprint. Hard!

*During the rest interval maintain a steady walking pace. 

The importance of a Tabata workout is in keeping the intensity high throughout the interval portion of the workout.  Push yourself to complete all 8 intervals. 

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

June 2, 2014

Velvet Gloves Gentleman’s Boxing, photo cred. Cruz Caldera

June 2, 2014
Photo cred. Cruz Caldera

Today’s Round features the entire training week for the week of June 2. Do your best to put the time in guys. JUMP ROPES everyone!!
Monday 
1 x [35min Tempo Run]
Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.
If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.
Recovery  (6-8) Very, very light
Endurance  (9-11) Very light to fairly light
Tempo (12-14) Somewhat hard
SubThreshold  (15-16) Hard to very hard
SupraThreshold (17-20) Very, very hard to All out
Tuesday 
JumpRope-1x20min [3minRope/ 1minRecovery]
 1 x 20min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Wednesday
Strength-LEGS 45min Level 2
3 x [20 Squat Jacks/ 20(each leg) Lunges / 90s Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20(each leg) Jump Lunges/ 10 Push-Offs/ 20(each leg) Starters / 2min Recovery]
2 x [20 Prone Cross-overs/ 60s Recovery]
3 x [20 Reverse Planks/ 10 Push-Offs/ 20 Overhead Squats (fast tempo)/ 2min Recovery]
Thursday
Recovery-Rest and Recovery
This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.
Friday
JumpRope-1x20min [3minRope/ 1minRecovery]
 1 x 20min [3min Rope/ 1min Recovery]
*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Saturday
Run-Fartlek 1min surge every 6min
Warmup
2 x [20s each leg Standing Leg Swings (forward)]
2 x [20s each leg Leg Cadence Drill]
8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.
45min Endurance Run with 1min surges every 6min
The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 
Strength-PUSH-UPS (150) 25min Level 1
6 x [25reps Standard Push-ups]
You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 
Sunday
FREE DAY
Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

Photo cred. Cruz Caldera

Today’s Round features the entire training week for the week of June 2. Do your best to put the time in guys. JUMP ROPES everyone!!

Monday 

  • 1 x [35min Tempo Run]

Work on maintaining rigid posture, keeping your hands close to your chest and minimizing hand swing. Focus on landing on the balls of your feet and not on the heels.

If a HR monitor is unavailable use a Rating of Perceived Exertion (RPE). Based on a scale of 1-20 with 20 being all out exertion.

Recovery  (6-8) Very, very light

Endurance  (9-11) Very light to fairly light

Tempo (12-14) Somewhat hard

SubThreshold  (15-16) Hard to very hard

SupraThreshold (17-20) Very, very hard to All out

Tuesday 

JumpRope-1x20min [3minRope/ 1minRecovery]

  • 1 x 20min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Wednesday

Strength-LEGS 45min Level 2

Thursday

Recovery-Rest and Recovery

This is perhaps your most important day. Recovery days are when you make large fitness gains. Use this day to recharge for the coming training week. Absolutely no physical exertion. If you missed days last week your recovery day is NOT the day to make them up.

Friday

JumpRope-1x20min [3minRope/ 1minRecovery]

  • 1 x 20min [3min Rope/ 1min Recovery]

*practice your footwork. Note that you will get 15min of actual jumprope time during this workout.

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Saturday

Run-Fartlek 1min surge every 6min

Warmup

  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Strength-PUSH-UPS (150) 25min Level 1

You can do these all at once or spread them throughout the day. Just finish each set of 25 when you start them. It’s okay to take a break if you can’t do 25 straight but don’t leave 10 left and finish 20 minutes later. 

Sunday

FREE DAY

Use this day to do anything you want, or nothing at all. It’s up to you, just update to platform when you are done. Enjoy. 

June 1, 2014
Photo cred. Cruz Caldera

Today’s Round: conditioning, get out and enjoy the weather with this, 
Run-Fartlek 1min surge every 6min

Warmup

2 x [20s each leg Standing Leg Swings (forward)]

2 x [20s each leg Leg Cadence Drill]


8min Aerobic Endurance with 4 x [30s Butt Kick Drills] spread evenly throughout.




45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Photo cred. Cruz Caldera

Today’s Round: conditioning, get out and enjoy the weather with this, 

Run-Fartlek 1min surge every 6min
Warmup
  • 45min Endurance Run with 1min surges every 6min

The surges are steady increases in pace but not all out efforts or anywhere near. A 15-25 second drop in pace is acceptable. At the end of the 1min surge you simply return back to your normal rhythm and continue smoothly until your next surge. 

Liked posts on Tumblr: More liked posts »