The third cycle of the Mature Athlete workouts is another 12-week program with a variety of training options and modes. This cycle integrates challenge workouts to keep you competing with yourself. It should be fun!

 

Weeks 7 to 12 incorporate run challenges, resistance training challenges, and machine Fartlek workouts. For the total-body strength training workout, use the accompanying strength training forms to track your progress. During weeks 7 to 12 you will train on four days per week according to the following format:

 

 

Week 8, Day 1: Total Body Strength Training

 

A.

Chest Press x 10 - 14

Pulldown x 10 - 14

Chest Press x 6 - 10

Pulldown x 6 - 10

 

B.

Overhead Press x 8 - 12

Low Row x 8 - 12

Overhead Press x 4 - 8

Low Row x 4 - 8

 

C.

Leg Press or Squat x 12 - 16

Hamstring x 10 - 14

Leg Press or Squat x 8 - 12

Hamstring x 6 - 10

 

D.

Dumbbell Wall Squat: Max Time

Abdominal Exercise of Your Choice

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