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. You can download a PDF of the workouts here or click on the image below. However, make sure you read through the information online here, and familiarize yourself with the concepts and approaches to each set of workouts. It should be pretty simple and easy to follow. Also, you will find a suggested list of movement libraries to support this training program.
12-Week Fitness Program for Older Athletes: Week 1 – 6
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| 1 | Bodyweight Strength and Endurance Circuit #1 |
Conditioning Workout #1 |
Bodyweight Strength and Endurance Circuit #2 |
| 2 | Conditioning Workout #2 | Bodyweight Strength and Endurance Circuit #3 | Conditioning Workout #3 |
| 3 | Bodyweight Strength and Endurance Circuit #1 | Conditioning Workout #4 | Bodyweight Strength and Endurance Circuit #2 |
| 4 | Conditioning Workout #5 | Bodyweight Strength and Endurance Circuit #3 | Conditioning Workout #6 |
| 5 | Bodyweight Strength and Endurance Circuit #1 | Conditioning Workout #7 | Bodyweight Strength and Endurance Circuit #2 |
| 6 | Conditioning Workout #8 | Bodyweight Strength and Endurance Circuit #3 | Conditioning Workout #9 |
The chart above is the layout of your weekly training schedule and the split between the different activities.
Train three non-consecutive days per week (i.e., M-W-F, Tu-Th-Sn, or whatever fits your schedule), alternating a body-weight strength and endurance circuit with a low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Workout – Body Weight Strength & Endurance Circuit #1
The goal of the body-weight strength and endurance circuits is to complete them in the least amount of time. When repeating the same workout (#1, #2, or #3), attempt to do it in less time than the previous attempt.
Workout – Body Weight Strength Endurance Circuit #2
Workout – Body Weight Strength & Endurance Circuit #3
Workout – Conditioning Workout #1
The goal of the low-impact conditioning workouts is simply to conform to the prescribed work, rest and volume menu listed. You can perform conditioning workouts on a stair-climber, elliptical machine, stationary bicycle, rower, or other devices. The basic components of the workout are:
- Warm up = easy pace.
- Hard effort = all-out effort relative to the prescribed time.
- Easy effort = continue moving, but at a very low pace.
- Bouts = number of repetitions of the hard effort.
- Cool down = walk and stretch following the session.
Workout – Conditioning Workout #2
Workout – Conditioning Workout #3
Workout – Conditioning Workout #4
Workout – Conditioning Workout #5
Workout – Conditioning Workout #6
Workout – Conditioning Workout #7
Workout – Conditioning Workout #8
Workout – Conditioning Workout #9
12-Week Fitness Program for Older Athletes: Week 7 – 12
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| 7 | Total Body Strength Training #1 |
Conditioning Workout #10 |
Total Body Strength Training #2 |
| 8 | Total Body Strength Training #1 | Conditioning Workout #11 | Total Body Strength Training #2 |
| 9 | Total Body Strength Training #1 | Conditioning Workout #12 | Total Body Strength Training #2 |
| 10 | Total Body Strength Training #1 | Conditioning Workout #13 | Total Body Strength Training #2 |
| 11 | Total Body Strength Training #1 | Conditioning Workout #14 | Total Body Strength Training #2 |
| 12 | Total Body Strength Training #1 | Conditioning Workout #1 | Total Body Strength Training #2 |
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:
Workout – Total Body Strength Training #2
Can be done with dumbbell, barbell, or machine:
Workout – Conditioning Workout #10
A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Workout – Conditioning Workout #11
A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Workout – Conditioning Workout #12
A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Workout – Conditioning Workout #13
A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Workout – Conditioning Workout #14
A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Workout – Conditioning Workout #15
A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.
Movement Refreshers for Older Athletes
You need to have basic knowledge of movements so, nothing here should be a surprise. For the conditioning, if you are using an indoor machine we recommend you check out this article on respecting the rower and for treadmills you can read about how treadmills are more than a hamster wheel and this one on non-motorized treadmills, which are expensive and not always easy to get access to use.
Glute-ham exercises come in all shapes and sizes. There are the always intimidating GHD machines and the Romanian deadlift.
If you’re having trouble with the pull-ups and chin-ups then we recommend you look at this set of pull-up instructionals and familiarize yourself with ways to adapt your training as required.
There’s also a movement library that can help you here, and if you search Breaking Muscle for anything information on the topics in this workout, you’ll no doubt find helpful articles and suggestions from a number of coaches on the site.