• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Protein Powder
      • Best Whey Protein
      • Best Creatine
      • AG1 Review
    • Equipment
      • Best Adjustable Dumbbells
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Train

Mature Athlete: Cycle 4, Week 12, Day 3

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.

Tom Kelso

Written by Tom Kelso Last updated on June 1, 2013

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 second 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 12, Day 3

A.

Sport/Activity Practice

B.

Conditioning #4:

30:00 @ 1:00 hard effort and :45 of easy effort

C.

Total Body Strength #4:

Squat x 20 – 25

Hamstrings x 12 – 16

Squat x 15 – 20

Hamstrings x 8 – 12

Incline Press x 10 – 14

Chin Ups x Max Reps

Incline Press x 8 – 12

Chin Ups x Max Reps

Dips x Max Reps

Low Row x 8 – 12

Abdominals x 40 – 50

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.

View All Articles

Recommended Articles

shutterstock73855948
Mature Athlete: Cycle 7, Week 7, Day 1
shutterstock123447250
Mature Athlete: Cycle 6, Week 8, Day 1
shutterstock127993502
Mature Athlete: Cycle 6, Week 7, Day 3
shutterstock136846844
Mature Athlete: Cycle 6, Week 7, Day 2

Primary Sidebar

Latest Articles

20 Best Home Gym Equipment Essentials for Cardio, Strength Training, and More

Hunter Labrada Looks Shredded Before Taking on 2023 Texas Pro and 2023 Tampa Pro

Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back

2023 Strongest Man in Iceland Results — Kristján Jón Haraldsson Repeats

Latest Reviews

Breaking Muscle Best Protein Powder

17 Best Protein Powders for Weight Loss, Muscle Gain, and More

Athletic Greens AG1

Athletic Greens AG1 Review: Is This Greens Powder Worth It?

Best Adjustable Dumbbells

9 Best Adjustable Dumbbells for Home Gyms of 2023

Best Creatine

11 Best Creatine Supplements For Building Muscle, Cutting, and More

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About