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Mature Athlete: Cycle 5, Week 2, Day 3

The fifth cycle of Mature Athlete workouts gets back to the basics - strength and conditioning combined with your favorite athletic activity

Tom Kelso

Written by Tom Kelso Last updated on June 15, 2013

The fifth 12-week cycle of Mature Athlete workouts gets back to the basics. A combination of strength training, conditioning, and an activity of your choice is scheduled over three non-consecutive training days per week. This will assure quality work and adequate recovery time between workouts.

The workouts are posted on Tuesday, Thursday, and Saturday, but you can choose three nonconsecutive days that best fit your schedule. Whatever option you choose, allow a complete rest day between the first two workouts and two rest days following the third workout. The workout rotation over the first six weeks will be as follows:

Repeat Days 1 through 5 over the remaining weeks on the three non-consecutive training days. Use the training forms to track your workouts. With hard work, this simple plan will work. As an older trainee, it is critical you still work as hard as you can, but with minimal volume and adequate rest days to see results and also avoid overtraining injuries.

The strength training protocols are relative: higher repetitions/lighter resistances = fewer exercises, and lower repetitions/heavier resistances = more exercises. Also, the inclusion of conditioning activities and your recreational pursuits are also scheduled appropriately in conjunction with the strength training so you obtain reasonable overload stresses with proper recovery time.

Remember: train hard but train safely.

Week 2, Day 3

A. Total-Body Strength Training – 7×20 Workout

Strength training forms are available for download here.

Perform 20 reps of each exercise:

  1. Chest Push (with barbell, dumbbell, machine, or decline/dips)
  2. Pulldown (wide grip, close grip, or plate load)
  3. Multi-Joint Leg (squat, deadlift, leg press, or other exercise of your choice)
  4. Overhead Push (w/barbell, dumbbell, or machine)
  5. Low/Seated Row
  6. Hamstring Exercise (Romanian deadlift, glute/ham raise, or machine)
  7. Abdominal Exercise (weighted sit ups, side-to-side twist, or ab machine)

B. Conditioning

20 minutes of running, jogging, or work on another cardio machine.

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.

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