Super Circuit Strength and Conditioning for Mature Athletes - Page 5

Tom Kelso

Coach

St. Louis, Illinois, United States

Strength and Conditioning

This twelve-week cycle is all about circuit training. Five Super Circuits will be rotated over a Tuesday - Thursday - Saturday format. The goal of each Super Circuit is all-encompassing: improved strength, endurance, and general fitness. A variety of exercises and exercise prescriptions are used for those goals.

 

 Five workout options are used. Each workout consists of six types of exercises:

 

  1. Total body bodyweight exercise
  2. Upper body push exercise
  3. Upper body pull exercise
  4. Interval exercise
  5. Lower body multi-joint exercise
  6. Abdominal exercise

 

It is your choice of which exercises and repetition options (three available) to select for each workout. Use a lot of variety. Alternate between the five workouts, use different exercises, and vary the repetition schemes. You can use these workout forms to track your progress.

 

Click here to download the complete twelve-week program.

Week 5, Day 1

Three rounds, one exercise, and perform a set number of repetitions each round.

Select one exercise from each category and perform three rounds at the selected repetition goal.

 

Plate push x 1.5 floor lengths

Push up x 45

Upright row x 12

Exercise machine x :40 work/:20 rest x 3 reps

Body weight squat x 150

Weighted twist x 50

 

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

 

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

 

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20

Run/Device

  • Track laps: 6/9/12
  • Floor lengths 6/9/12
  • :20/:10 12/16/20
  • :30/:15 8/12/16
  • :40/:20 8/12/16
  • 1:00/:30 8/12/16

 

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35

 

Week 5, Day 2

3 Rounds

Choose two exercises and a set number of reps from each category:

 

Total Body

  • Burpee: 15/20/25
  • Rock climber: 50/65/80
  • Jumping jack: 20/30/40
  • Squat-to-Press: 16/18/24
  • Battle Rope: 40/60/80
  • Front & Back: 6/9/12
  • Bear crawl: Lengths .5/1/1.5
  • Plate push: Lengths .5/1/1.5

 

 

Upper Push

  • Push up: 15/30/45
  • Dip: 12/16/20
  • Chest press: 8/12/16
  • Incline press: 8/12/16
  • Overhead press: 8/12/16

 

Upper Pull

  • Chin Up: 6/9/12
  • Assisted Chin Up: 6/9/12
  • Chest to Bar: 12/16/20
  • Pulldown: 8/12/16
  • Low Row:8/12/16
  • Upright Row: 8/12/16

Run/Device

  • Track laps: 3/4/5
  • Floor lengths4/6/8
  • :20/:10 4/5/6
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

 

Lower Body Multi-Joint

  • Bodyweight squat: 25/40/55
  • Bar squat: 15/25/35
  • Dumbbell squat: 15/25/35
  • Goblet squat: 12/20/28
  • Deadlift: 8/12/16
  • Bar lunge: 8/12/16
  • Dumbbell lunge: 8/12/16
  • Leg press: 20/30/40

Abs

  • Sit up: 10/14/18
  • Crunch: 20/35/50
  • Bicycle: 35/50/65
  • In & out: 20/30/40
  • Twist: 20/30/40
  • Hip up: 10/18/26
  • Weighted sit up: 8/12/16
  • Weighted crunch up: 15/25/35
  • Weighted twist: 15/25/35

 

Week 5, Day 3

Choose 1 exercise.

Mega-rep accumulation:

 

Total Body

  • Burpee: 50/75/100
  • Rock climber: 300/350/400
  • Jumping jack: 100/150/200
  • Squat-to-Press: 60/90/120
  • Battle Rope: 250/300/350
  • Front & Back:30/40/50
  • Bear crawl: Lengths 4/5/6
  • Plate push: Lengths .4/5/6

 

Upper Push

  • Push up: 75/125/175
  • Dip: 60/80/100
  • Chest press: 50/80/110
  • Incline press: 50/80/110
  • Overhead press: 50/80/110

 

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 30/45/60
  • Chest to Bar: 50/75/100
  • Pulldown: 50/80/110
  • Low Row: 50/80/110
  • Upright Row: 50/80/110

Lower Body Multi-Joint

  • Bodyweight squat: 125/175/225
  • Bar squat: 70/100/130
  • Dumbbell squat: 70/100/130
  • Goblet squat: 60/85/100
  • Deadlift: 70/100/130
  • Bar lunge: 50/65/80
  • Dumbbell lunge: 50/65/80
  • Leg press: 100/140/180

 

Click on the number below that corresponds to the week of training you're in.

 

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