Mature Athlete: Cycle 1, Week 11, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.
The goal during weeks 7 to 12 is to increase the training intensity, add more pure strength training, and continue to work hard. During this cycle you will train three non-consecutive days per week, alternating workout sessions as follows:
Workout - Total Body Strength Training 1
Can be done with dumbbell, barbell, or machine:
Chest Press: 12 - 16 reps
Chin Ups: Max reps
Overhead Press: 10 - 14 reps
Low Row: 10 - 14 reps
Decline Press/Dips: 8 - 12 reps
Pulldown: 8 - 12 reps
Tricep Extensions: 10 - 14 reps
Bicep Curl: 10 - 14 reps
Leg Press: 16 - 20 reps
Squat: 12 - 16 reps
Hamstrings: 12 - 16 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian dead lift, or glute/ham raise)
Abdominals: 20 - 30 reps (Any abdominal exercise)
Important Points to Remember:
- Journal all your workouts. You can download the following file to track your progress: Strength Training Log
- Warm up and cool down for each workout.
- Rest and recover. On off-days, consider walking or easy running on a treadmill as options, but let your body recover from the previous workout. As an older and experienced trainee, your body needs more time to heal and adapt because you have been grinding and grinding for years. If in doubt, take an extra rest day.