Mature Athlete: Cycle 6, Week 9, Day 1

The sixth cycle of Mature Athlete workouts is a unique combination of endurance and strength training challenges.

The sixth 12-week cycle is unique. It is divided into two 6-week segments. Each segment has three training days with a different theme each day. You have your choice of exercises and activities based on the designated training calendar.

The three training days per week should ideally be non-consecutive, such as Monday-Wednesday- Friday or Wednesday-Thursday-Sunday. Here’s what the calendar looks like for the last six weeks:

Week 9, Day 1: Short Endurance and Anti-Gravity Day

Choose seven events, including two long endurance:

Long Endurance:

  • 3 mile Fartlek run (alternate jog – sprint – walk)
  • 2.5 mile flat road run
  • 30 minutes on a stair climber, rower, elliptical trainer, or other device
  • 2 mile run over varied terrain (hills)

Anti-Gravity :

  • Barbell or Machine Squat: 2 sets of 12 reps
  • Barbell or Dumbbell Lunge: 2 sets of 10 reps each leg
  • Hill Run: 1 set of 12 reps
  • Chest Press: 2 sets of 12 reps
  • Upright Row: 2 sets of 12 reps
  • Overhead Press: 2 sets of 12 reps
  • Sled Pushing or Pulling: 6 reps of 30 to 40 yards
  • Decline Push Up: 2 of max reps
  • Bicep Curl: 2 of 12 reps
  • Bench or Machine Dip: 2 sets of max reps