How I’m Training During the Pandemic | David Peletz
Prior to the pandemic, I was a couple of months into my fitness routine. I was focused on dropping body fat while maintaining lean muscle. When the shelter-in-place order came, and gyms across the country closed, I had to change my plan quickly and drastically.
For about 10 weeks, I followed a plan which consisted of 3 weekly weight training sessions and 5 or more cardio sessions. These cardio sessions involved walking outdoors or on a treadmill. I was doing a 3-day push-pull-legs (PPL) split and focused on increasing my strength on key, compound lifts while keeping training volume low. I managed to lose a few pounds and was happy with where things were headed.
I’ve found walking to be one of the best ways to burn extra calories without taxing my body. By going for a walk for about an hour, you’d be surprised at how many calories you can burn. This extra caloric expenditure helped me stay in a calorie deficit while not increasing my hunger drastically, as I find that some cardio does.
My pre-quarantine training plan:
Monday:
Push Workout (~ 45 minutes)
Walking (~ 30 minutes)
Tuesday:
Walking (~ 1 hour)
Wednesday:
Pull Workout (~ 45 minutes)
Walking (~ 30 minutes)
Thursday:
Walking (~ 1 hour)
Friday:
Legs Workout (~ 45 minutes)
Walking (~ 30 minutes)
Click here for more details on what a PPL routine looks like.
The lifting sessions would take me about 45 minutes each. All in all, I was spending about 7 hours training per week.
On March 17th, 2020, the shelter-in-place order was issued in San Francisco. I had just returned from college in Minnesota, as my last semester of college classes became remote. No longer would I have the luxury of going to a well-equipped gym.
At the end of high school, I got certified as a personal trainer through ACE and enjoyed helping others accomplish their fitness goals. Using the money that I earned as a trainer, I built my own home-gym. I bought most of my equipment on Craigslist and Amazon. As a result of the stay at home order, I transformed my training routine to revolve around the equipment that I have which includes:
At the end of high school, I spent a year learning Muay Thai. I really loved it and found it to be one of my favorite forms of cardio. Recently, I’ve gotten interested in boxing. During this pandemic, I’ve shaped my routine around becoming a better boxer. I spend about 10 hours a week training and walk for about an hour a day for enjoyment.
I’ve continued to lift only 3 times per week, as I’m enjoying the boxing training more at the moment. I’m no longer focused on keeping volume so low. I’ve been implementing a density training routine that I got out of Muscle Logic by Charles Staley. I’m enjoying density training so far, as there’s a very clear way to make progress: increase training volume. Each workout, you’re trying to do more sets, do more reps, or lift heavier weights in the same time period.
In total, I train 7 days per week for about an hour and a half a day. During this lockdown, I’ve found working out to be one of the main ways to clear my head and keep me sane. I’ve also enjoyed getting back to a sport that I’m dedicated to. I’ve been on this routine for about 3 months and have made some minor adjustments here and there, but things have mostly remained the same.
My quarantine training plan:
Monday:
Density Training Workout (~35 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
Tuesday:
Heavy Bag Work (~40 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
Wednesday:
Density Training Workout (~35 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
Thursday:
Heavy Bag Work (~40 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
Friday:
Density Training Workout (~35 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
Saturday:
Battle Rope Work (~30 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
Sunday:
Heavy Bag Work (~40 mins.)
Double-End Bag Work (~30 mins.)
Jump Rope (~15 mins.)
When jumping rope, I like to keep it steady-state and do it as a cool-down to improve my footwork. When training on the heavy bag, double-end bag, or battle ropes, I like to do HIIT (high-intensity-interval-training).
In terms of adjustments, on some weekends I’ll run stairs instead of doing the workout that I’d planned for the day. Sometimes, I go for runs as well. I probably walk for about an hour every day outside of my training.
Key takeaways:
Adapt quickly and iterate: Nobody can predict the future. Things change rapidly and you’ll have to be able to change your plans accordingly. For me, I had to change my whole routine overnight, but I was able to quickly develop a new plan and iterate on it as I figured out what worked for me. It takes time to figure out what’s feasible for you and what you enjoy doing, but at the end of the day, this time will be well spent, as it’ll mean that you’re more likely to stick to the plan you’re on. Developing a plan with the equipment that you have is the most important thing that you can do. You can develop a great plan with just bodyweight exercises and a jump rope. Get creative!
Figure out your training goals and develop a plan around them: At the moment, I’m training to become a better boxer. The vast majority of the time I spend training revolves around that goal. That said, I’m also trying to lose weight. Why do you train? What is your goal? Figuring out the answers to these questions is important, as they’ll directly impact the training routine that you develop and the one that you’ll ultimately be able to stick to. Your goals will likely change over time and that’s okay.
There is no perfect plan: It’s easy to spend hours upon hours looking for the perfect plan. In reality, there is no one-size-fits all perfect plan that works for everybody. The best plan is the one that works for you. What fits into your lifestyle? What will you actually be able to commit to? What is aligned with your goals? Do the thinking up front and develop a plan that’s specific to your goals. If you don’t enjoy your training, you won’t stick to it. There are so many different types of exercise out there, so find what you like doing. Just remember, no plan is perfect.
Over the past 4 months, I’ve lost about 20 pounds so far. While I likely could have done this without spending so much time exercising, I enjoy doing boxing workouts. I’ve found what works for me with regards to my training and diet and know that you can do the same. Find what works for you and do it.
