Mature Athlete: Cycle 4, Week 11, Day 4

Tom Kelso


St. Louis, Illinois, United States

Strength and Conditioning

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:


Mature Athlete: Cycle 4, Week 11, Day 4 - Workouts, mature athlete, Elite Programming, Elite Workout Programs, Mature Athlete Cycle 4



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 11, Day 4



Sport/Activity Practice




Conditioning 2:

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 #2: 

    25:00 @ :45 hard effort and :20 easy effort


  • Interval Conditioning Workout #2:

    5:00 @ :45 hard effort and :20 easy effort



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

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