Mature Athlete: Cycle 4, Week 1, Day 2

Cycle Four of the Mature Athlete training incorporates a new training plan. The primary goal is to improve your performance in your sport or activity.

Cycle Four of the mature athlete training incorporates a new training plan. There’s more emphasis on your favorite sport or activity, coupled with physical training to augment it. To accomplish this, four 3-week segments make up the 12-week cycle. Here’s what the first half of the cycle looks like:

The objective of this 12-week cycle is improvement in your favorite sport or activity along with the continued development of strength, cardiovascular conditioning, joint flexibility, and body fat reduction. Whatever your goal or challenge, adhering to this 12-week plan will assist you in becoming your best. You simply need to add your sport/activity specific training days according to the prescribed training plan. Use these strength training forms to record your progress.

Week 1, Day 2


Sport/activity practice


Conditioning #1: These workouts can be done on an elliptical, treadmill, rower, or climber. If you are an endurance athlete, follow the endurance conditioning workout. If your sport requires more short-term, quick-burst, high effort movements, use the interval workouts.

  • Endurance Conditioning Workout #1: 40:00 continuous effort
  • Interval Conditioning Workout #1:20:00 @ :30 hard effort and :5 easy effort


Total Body Strength Training #2:

  • Overhead Press x 10-14
  • Upright Row x 10-14
  • Chest Press x 6-10
  • Pulldown x 6-10
  • Incline Press x 6-10
  • Low Row x 6-10
  • Low Bar Pull Ups: Max Reps
  • Goblet Squat x 16-20
  • Dumbbell Deadlift x 12-16
  • Hamstrings x 8-12
  • Abdominals x 15-25

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