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 9, Day 1: Total Body Strength Training
A.
Chest Press x 10 – 14
Pulldown x 10 – 14
Chest Press x 6 – 10
Pulldown x 6 – 10
B.
Overhead Press x 8 – 12
Low Row x 8 – 12
Overhead Press x 4 – 8
Low Row x 4 – 8
C.
Leg Press or Squat x 12 – 16
Hamstring x 10 – 14
Leg Press or Squat x 8 – 12
Hamstring x 6 – 10
D.
Dumbbell Wall Squat: Max Time
Abdominal Exercise of Your Choice
