The third cycle of the Mature Athlete workouts is another 12-week program with a variety of training options and modes. This cycle integrates challenge workouts to keep you competing with yourself. It should be fun!
Weeks 7 to 12 incorporate run challenges, resistance training challenges, and machine Fartlek workouts. For the total-body strength training workout, use the accompanying strength training forms to track your progress. During weeks 7 to 12 you will train on four days per week according to the following format:
Week 12, Day 3: Resistance Training Challenge
OPTION 1:
45 lb. barbell x 3 rounds, as many reps as possible:
- Squat
- Bench Press
- Bent-over Row
Attempt to accumulate more total repetitions from workout to workout.
OPTION 2:
4 sets of 3 rounds of the 4 exercises below, with a 2-minute rest between sets.
With a set of dumbbells that is somewhat difficult to perform 6 overhead presses, perform these exercises with no rest between them, and no rest between the 3 rounds of:
- 6 x Overhead Presses
- 6 x Squats
- 6 x Bent-over Rows
- 6 x Push Ups (while holding the dumbbells)
Repeat for two additional rounds, then rest two minutes.
Repeat the three rounds/2:00 rest for a total of four sets.
Attempt to complete the entire workout in the least amount of time possible.
OPTION 3:
2 rounds of the following 4 exercises:
1. Barbell Squat: Males use 100% of body weight for maximum repetitions in the barbell squat (i.e., body weight = 160, use 160 pounds). Females use 80% of body weight for maximum repetitions (i.e., body weight = 120, use 95 pounds).
2. Barbell Bench Press: Males use 60% of body weight for maximum repetitions in the barbell bench press (i.e., body weight = 160, use 95 pounds). Females use 45% of body weight for maximum repetitions (i.e., body weight = 120, use 55 pounds).
3. Dumbbell Bent-over Row: Males use 25 % of body weight for maximum repetitions in the dumbbell bent-over row (i.e., body weight = 160, use 40 pound dumbbells). Females use 20% of body weight for maximum repetitions (i.e., body weight = 120, use 25 pounds).
4. Dumbbell stiff-leg dead lift (x6) to overhead press (x3): Maximum repetitions. One repetition = six stiff-leg dead lifts + three overhead presses, then repeat. Males use 25 % of body weight (i.e., body weight = 160, use 40 pounds for six stiff-leg dead lifts and three overhead presses). Females use 12.5% of body weight (i.e., body weight = 120, use 15 pounds for six stiff-leg dead lifts and three overhead presses).
Perform the four exercises to allow for maximum repetitions with the designated percentage of your body weight. Attempt to accumulate more total repetitions each workout.
