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Workouts

A 12 Week Workout Routine for Older Athletes

A simple to follow, scalable training routine, 3 days a week, 3 months, designed for the mature athlete.

Tom Kelso

Written by Tom Kelso Last updated on May 10, 2018

This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.  You can download a PDF of the workouts here or click on the image below. However, make sure you read through the information online here, and familiarize yourself with the concepts and approaches to each set of workouts.

This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.  You can download a PDF of the workouts here or click on the image below. However, make sure you read through the information online here, and familiarize yourself with the concepts and approaches to each set of workouts. It should be pretty simple and easy to follow. Also, you will find a suggested list of movement libraries to support this training program.

12-Week Fitness Program for Older Athletes: Week 1 – 6

Week Day 1 Day 2 Day 3
1 Bodyweight Strength and Endurance Circuit #1 Conditioning Workout #1 Bodyweight Strength and Endurance Circuit #2
2 Conditioning Workout #2 Bodyweight Strength and Endurance Circuit #3 Conditioning Workout #3
3 Bodyweight Strength and Endurance Circuit #1 Conditioning Workout #4 Bodyweight Strength and Endurance Circuit #2
4 Conditioning Workout #5 Bodyweight Strength and Endurance Circuit #3 Conditioning Workout #6
5 Bodyweight Strength and Endurance Circuit #1 Conditioning Workout #7 Bodyweight Strength and Endurance Circuit #2
6 Conditioning Workout #8 Bodyweight Strength and Endurance Circuit #3 Conditioning Workout #9

The chart above is the layout of your weekly training schedule and the split between the different activities.

Train three non-consecutive days per week (i.e., M-W-F, Tu-Th-Sn, or whatever fits your schedule), alternating a body-weight strength and endurance circuit with a low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Workout – Body Weight Strength & Endurance Circuit #1

The goal of the body-weight strength and endurance circuits is to complete them in the least amount of time. When repeating the same workout (#1, #2, or #3), attempt to do it in less time than the previous attempt.

8 Rounds:
Push ups or modified push ups x 15
High bar (x 6) or low bar (x 10) pull ups
Body-weight squats x 20
Jumping jacks x 50
Mountain climbers x 70
Sit ups x 12

Workout – Body Weight Strength Endurance Circuit #2

5 Rounds:
Burpees x 15
Tent push ups x 8
Walking lunges x 10 each leg
High bar (x5) or low bar (x 8) pull ups
Run-in-place high knees x 100 total
T-push ups x 5 each side
On-ground glute raises x 10 each leg
Bicycle crunches x 50

Workout – Body Weight Strength & Endurance Circuit #3

Step-back lunges x 10 each leg
Air punches x 200 each arm
High bar (x 8) or low bar (x 12) pull ups
Jack knife abs x 10 each leg
Sumo squats x 25
Dive-bomber push ups x 10
Jump rope x 200 rotations
Bear crawl x 50 yards/150 feet
(repeat for a total of 4 rounds)

Workout – Conditioning Workout #1

The goal of the low-impact conditioning workouts is simply to conform to the prescribed work, rest and volume menu listed. You can perform conditioning workouts on a stair-climber, elliptical machine, stationary bicycle, rower, or other devices. The basic components of the workout are:

  • Warm up = easy pace.
  • Hard effort = all-out effort relative to the prescribed time.
  • Easy effort = continue moving, but at a very low pace.
  • Bouts = number of repetitions of the hard effort.
  • Cool down = walk and stretch following the session.
(Approximately 30:00)
Warm up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 9
Cool down

Workout – Conditioning Workout #2

(Approximately 35:0):
Warm up = 3:00
Hard effort = 3:00
Easy effort = 1:30
Bouts = 7
Cool down

Workout – Conditioning Workout #3

(Approximately 25:00)
Warm up = 3:00
Hard effort = 1:00
Easy effort = 0:30
Bouts = 14
Cool down

Workout – Conditioning Workout #4

(Approximately 35:00)
Warm up = 3:00
Hard effort = 1:30
Easy effort = 1:00
Bouts = 13
Cool down

Workout – Conditioning Workout #5

(Approximately 30:00)
Warm up = 3:00
Hard effort = 2:00
Easy effort = 0:45
Bouts = 10
Cool down

Workout – Conditioning Workout #6

(Approximately 25:00)
Warm up = 3:00
Hard effort = 2:30
Easy effort = 1:00
Bouts = 6
Cool down

Workout – Conditioning Workout #7

(Approximately 30:00)
Warm up = 3:00
Hard effort = 1:00
Easy effort = 0:45
Bouts = 15
Cool down

Workout – Conditioning Workout #8

(Approximately 35:00)
Warm up = 3:00
Hard effort = 3:00
Easy effort = 1:00
Bouts = 8
Cool down

Workout – Conditioning Workout #9

(Approximately 25:00)
Warm up = 3:00
Hard effort = 2:00
Easy effort = 1:00
Bouts = 7
Cool down

12-Week Fitness Program for Older Athletes: Week 7 – 12

Week Day 1 Day 2 Day 3
7 Total Body Strength Training #1 Conditioning Workout #10 Total Body Strength Training #2
8 Total Body Strength Training #1 Conditioning Workout #11 Total Body Strength Training #2
9 Total Body Strength Training #1 Conditioning Workout #12 Total Body Strength Training #2
10 Total Body Strength Training #1 Conditioning Workout #13 Total Body Strength Training #2
11 Total Body Strength Training #1 Conditioning Workout #14 Total Body Strength Training #2
12 Total Body Strength Training #1 Conditioning Workout #1 Total Body Strength Training #2

The goal during weeks 7 to 12 is to increase the training intensity, add more pure strength training, and continue to work hard. During this cycle you will train three non-consecutive days per week, alternating workout sessions as follows:

Workout – Total Body Strength Training #1

Can be done with dumbbell, barbell, or machine:

Chest Press: 12 – 16 reps
Chin Ups: Max reps
Overhead Press: 10 – 14 reps
Low Row: 10 – 14 reps
Decline Press/Dips: 8 – 12 reps
Pulldown: 8 – 12 reps
Tricep Extensions: 10 – 14 reps
Bicep Curl: 10 – 14 reps
Leg Press: 16 – 20 reps
Squat: 12 – 16 reps
Hamstrings: 12 – 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian deadlift, or glute/ham raise)
Abdominals: 20 – 30 reps (Any abdominal exercise)

Workout – Total Body Strength Training #2

Can be done with dumbbell, barbell, or machine:

Overhead Press: 10 – 14 reps
Low Row: 10 – 14 reps
Chest Press: 8 – 12 reps
Pull Down: 8 – 12 reps
Incline Press: 6 – 10 reps
Upright Row: 6 – 10 reps
Push Ups: Max reps
Low Bar Pull Ups: Max reps
Dumbbell Deadlift: 14 – 18 reps
Goblet Squat: 10 – 14 reps
Hamstrings: 8 – 12 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian deadlift, or glute/ham raise)
Abdominals: 15 – 25 reps (Any abdominal exercise)

Workout – Conditioning Workout #10

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Approximately 20:00
Warm up = 2:00
Hard effort = 1:30
Easy effort = 0:45
Bouts = 8
Cool down

Workout – Conditioning Workout #11

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Approximately 15:00
Warm up = 1:30
Hard effort = 0:30
Easy effort = 0:30
Bouts = 14
Cool down

Workout – Conditioning Workout #12

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Approximately 20:00
Warm up = 2:00
Hard effort = 0:45
Easy effort = 0:25
Bouts = 15
Cool down

Workout – Conditioning Workout #13

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Approximately 15:00
Warm up = 1:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Easy effort = 3:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Cool down

Workout – Conditioning Workout #14

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Approximately 20:00
Warm up = 2:00
Hard effort = 0:30
Easy effort = 0:20
Bouts = 9
Easy effort = 3:00
Hard effort = 0:30
Easy effort = 0:20
Bouts = 9
Cool down

Workout – Conditioning Workout #15

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

Approximately 15:00
Warm up = 1:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Easy effort = 3:30
Hard effort = 0:20
Easy effort = 0:10
Bouts = 10
Cool down

Movement Refreshers for Older Athletes

You need to have basic knowledge of movements so, nothing here should be a surprise. For the conditioning, if you are using an indoor machine we recommend you check out this article on respecting the rower and for treadmills you can read about how treadmills are more than a hamster wheel and this one on non-motorized treadmills, which are expensive and not always easy to get access to use.

Glute-ham exercises come in all shapes and sizes. There are the always intimidating GHD machines and the Romanian deadlift.

If you’re having trouble with the pull-ups and chin-ups then we recommend you look at this set of pull-up instructionals and familiarize yourself with ways to adapt your training as required.

There’s also a movement library that can help you here, and if you search Breaking Muscle for anything information on the topics in this workout, you’ll no doubt find helpful articles and suggestions from a number of coaches on the site.

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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