Sneak Peek at a VIP WO Program for My Fittest 50+ Athlete

Background and profile: J (not him in the picture) has been a client for 10+ years, mid-50s, great condition; he has a very high anaerobic power threshold, a high strength-to-bodyweight ratio and trains with me for optimal strength (resistance training, RT), VO2 max (aerobic capacity/sprint output ability), core stability, balance and coordination. J also trains with a private yoga instructor 2x/week for flexibility/range of motion (ROM).

Objectives for today's workout (WO) program: Wed is our middle day (Mon and Fri splits roughly evenly between the above-mentioned exercise modes) which emphasizes VO2 max and core work. Because the day sits at the 48-hour window between two full-body RT sessions, and he wants to preserve muscularity/strength, I structure a format that integrates muscle endurance and large-muscle group dynamic stretch components to hit all the bases.

Special consideration for today's WO: He has a meeting that cuts our regular WO from 60 to 45 minutes.

WO Program:

0715 Warm-up

0720 Multi-format structure (one minute each interval, brief between-station rests as needed):

1. Kettlebell (for anaerobic power/high-intensity endurance; [VO2M])

2. Muscle endurance string (ME Str)

3. Core (details in my digital training course)

(Repeat twice, with rope skip and sandbag stations for VO2M, respectively)

0750 Large muscle group compound slow drops (LMG SD)

The ME string covers full-body, low-volume, moderate load strength (requiring a

12 - 24 hour, rather than a 48 -72 hour recovery cycle), keeps the heart rate moderately elevated throughout and supports VO2M and core station objectives. The LMG SD provides regressive loading/lengthening for all major muscle groups, also supplementing RT (ME Str in this case) as well as emphasizing increased ROM. It also doubles as the cool-down.

Feel free to post questions about this program outline on our FB page or in our Science-Based Fitness and Nutrition for 50+ group.