Mature Athlete: Cycle 1, Week 10, Day 2

Tom Kelso

Contributor - Strength and Conditioning

St. Louis, Illinois, United States

Strength and Conditioning

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.


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:



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Workout - Conditioning Workout #13

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



#13 (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



Important Points to Remember:


  • Journal all your workouts. You can download the following file to track your progress: Strength Training Log
  • Warm up and cool down for each workout.
  • Rest and recover. On off-days, consider walking or easy running on a treadmill as options, but let your body recover from the previous workout. As an older and experienced trainee, your body needs more time to heal and adapt because you have been grinding and grinding for years. If in doubt, take an extra rest day.
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