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

 

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 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.

 

 

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.

 

A 12 Week Workout Routine for Older Athletes - Workouts, kettlebells, conditioning, bodyweight exercises, GHD, mature athlete, pull ups, dumbbells, lunge, barbells, masters athlete, strength program

 

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.

 

8 Rounds:

Push ups or modified push ups x 15

High bar (x 6) or low bar (x 10) pull ups

Body-weight squats x 20

Jumping jacks x 50

Mountain climbers x 70

Sit ups x 12

 

Workout – Body Weight Strength Endurance Circuit #2

5 Rounds:

Burpees x 15

Tent push ups x 8

Walking lunges x 10 each leg

High bar (x5) or low bar (x 8) pull ups

Run-in-place high knees x 100 total

T-push ups x 5 each side

On-ground glute raises x 10 each leg

Bicycle crunches x 50

 

Workout – Body Weight Strength & Endurance Circuit #3

Step-back lunges x 10 each leg

Air punches x 200 each arm

High bar (x 8) or low bar (x 12) pull ups

Jack knife abs x 10 each leg

Sumo squats x 25

Dive-bomber push ups x 10

Jump rope x 200 rotations

Bear crawl x 50 yards/150 feet

(repeat for a total of 4 rounds)

 

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.

 

(Approximately 30:00)

Warm up = 3:00

Hard effort = 2:00

Easy effort = 1:00

Bouts = 9

Cool down

 

 

Workout – Conditioning Workout #2

(Approximately 35:0):

Warm up = 3:00

Hard effort = 3:00

Easy effort = 1:30

Bouts = 7

Cool down

 

Workout – Conditioning Workout #3

(Approximately 25:00)

Warm up = 3:00

Hard effort = 1:00

Easy effort = 0:30

Bouts = 14

Cool down

 

Workout – Conditioning Workout #4

(Approximately 35:00)

Warm up = 3:00

Hard effort = 1:30

Easy effort = 1:00

Bouts = 13

Cool down

 

Workout – Conditioning Workout #5

(Approximately 30:00)

Warm up = 3:00

Hard effort = 2:00

Easy effort = 0:45

Bouts = 10

Cool down

 

Workout – Conditioning Workout #6

(Approximately 25:00)

Warm up = 3:00

Hard effort = 2:30

Easy effort = 1:00

Bouts = 6

Cool down

 

Workout – Conditioning Workout #7

(Approximately 30:00)

Warm up = 3:00

Hard effort = 1:00

Easy effort = 0:45

Bouts = 15

Cool down

 

Workout – Conditioning Workout #8

(Approximately 35:00)

Warm up = 3:00

Hard effort = 3:00

Easy effort = 1:00

Bouts = 8

Cool down

 

Workout – Conditioning Workout #9

(Approximately 25:00)

Warm up = 3:00

Hard effort = 2:00

Easy effort = 1:00

Bouts = 7

Cool down

 

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:

 

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 deadlift, or glute/ham raise)

Abdominals: 20 – 30 reps (Any abdominal exercise)

 

Workout – Total Body Strength Training 2

Can be done with dumbbell, barbell, or machine:

 

Overhead Press: 10 – 14 reps

Low Row: 10 – 14 reps

Chest Press: 8 – 12 reps

Pull Down: 8 – 12 reps

Incline Press: 6 – 10 reps

Upright Row: 6 – 10 reps

Push Ups: Max reps

Low Bar Pull Ups: Max reps

Dumbbell Deadlift: 14 – 18 reps

Goblet Squat: 10 – 14 reps

Hamstrings: 8 – 12 reps (Prone or seated leg curl w/barbell, dumbbell or machine, Romanian deadlift, or glute/ham raise)

Abdominals: 15 – 25 reps (Any abdominal exercise)

 

Workout – Conditioning Workout #10

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 20:00

Warm up = 2:00

Hard effort = 1:30

Easy effort = 0:45

Bouts = 8

Cool down

 

Workout – Conditioning Workout #11

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 15:00

Warm up = 1:30

Hard effort = 0:30

Easy effort = 0:30

Bouts = 14

Cool down

 

Workout – Conditioning Workout #12

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 20:00

Warm up = 2:00

Hard effort = 0:45

Easy effort = 0:25

Bouts = 15

Cool down

 

Workout – Conditioning Workout #13

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 15:00

Warm up = 1:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Easy effort = 3:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Cool down

 

Workout – Conditioning Workout #14

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 20:00

Warm up = 2:00

Hard effort = 0:30

Easy effort = 0:20

Bouts = 9

Easy effort = 3:00

Hard effort = 0:30

Easy effort = 0:20

Bouts = 9

Cool down

 

Workout – Conditioning Workout #15

A low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices.

 

Approximately 15:00

Warm up = 1:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Easy effort = 3:30

Hard effort = 0:20

Easy effort = 0:10

Bouts = 10

Cool down

 

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.

Categories: Fitness

Leave a Reply

Your email address will not be published. Required fields are marked *