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 last 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 11, Day 1
A. Total-Body Strength Training – 7×20 Workout
Strength training forms are available for download here.
Perform 20 reps of each exercise:
- Chest Push (with barbell, dumbbell, machine, or decline/dips)
- Pulldown (wide grip, close grip, or plate load)
- Multi-Joint Leg (squat, deadlift, leg press, or other exercise of your choice)
- Overhead Push (w/barbell, dumbbell, or machine)
- Low/Seated Row
- Hamstring Exercise (Romanian deadlift, glute/ham raise, or machine)
- Abdominal Exercise (weighted sit ups, side-to-side twist, or ab machine)
20 minutes of running, jogging, or work on another cardio machine