If you have followed AOM for a while, you know that power training is a central part of my daily life – the thing, except my faith and family, which brings me the most joy and satisfaction.
Back in my 30s, I trained to raise as much weight as possible. I did some amateur lifting competitions, so my goal was to maximize my one rep max for my main Barbell lifts. My training sessions would often take an hour and a half. I really liked that time of my life, but the intensity of training began to take my tax on me physically and psychologically as I entered my 40s.
I’ll go back to 43 here in a few months. I’m not the man I was a decade back. Life is more busy and I have a body that is not as forgiven as it was once. Large sessions let me decrease instead of being built. Training at this stage of life requires a different approach.
My long -term coach, Matt reynoldsHelped to transition my education for average life. Since I know that many of you reading AOM have grown up with me and entering your 40s, I thought it would be useful to share what my education recently looked like. Maybe it will give you some inspiration for your own programming.
The framework of the program
I do a workout 4 times a week, using a higher/lower separation, with each workout covered at 60 minutes. And I do a 2x heart training per week. Sundays are resting, except for low -key walks.
Here are the ingredients of my routine:
Power workouts:
- Heavy main lift. Each session begins with a large compound of motion: Squat, Deadlift, Press Bench or Shoulder Press. I go heavy-one to the range 3-5 rep. Occasionally I will do a heavy single. It scratches the itch to maintain power as a central part of the training without beating me with endless sets.
- Backoff volume. After the heavy set, I make 1-2 backoff set in a lighter weight. This allows me to accumulate volume while remaining in a recoverable zone.
- Supplementary lift. I will then make a complementary lift. If it’s a squat day, I’ll make a supplementary lift that focuses on Hamstring, such as Romanian Deadlifts or Good morning. If it is the day of the bench, I will make a complementary shoulder -focused lift, such as shoulder dumbbell pressures. Enough load to matter, not enough to destroy me.
- Circuit. Each session ends with a circuit – upper or lower, depending on the day. A mixture of dives, springs, curls, rows, separated squats, foot extensions or whatever I have equipment for. The goal is simple: Take the heart rhythm up, build some muscles and go out with a sweat.
Cardio
As I have reached the middle life, I have put more emphasis on heart health. Three pillars: Belt 2 Cardio twice a week for long -term preparation, Rucks for a mixture of endurance and load resistance and a weekly HIIT session to maintain the highest speeds sharp and improve my V02 max (I have an article on VO2 in the projects).
Add weight and repetitions for progressive overload
In the barrels of lifts, I add about five pounds a week. When I stop, Matt will reduce the weight and then start working back.
For the complementary lifts and the circuit, my goal is to be able to do three sets of 10-12 repetitions. Once I reach this goal, I will add weight to the lift and then make as many repetitions as possible until I get three sets of 10-12 repetitions again and then add weight again and the circle is repeated.
Here’s the planning that looks especially now for me:
Monday (Lower Day)
Lift
- 1 set × 3 reps @ 500 lbs
- Backoff set: 1 × 5 @ 455 pounds
Vertical box
Lower circuit
In all circuits, I do the 3 back-to-back exercises, then take a 2.5-minute break and then run the next circuit, repeating the 3x circuit
- Foot Pressure: 3 × 12 @ 285 pounds
- Foot Curl: 3 x Amrap (as many repetitions as possible) @ 140 lbs
- Kettlebell Swings: 3 × 20 @ 70 pounds
Tuesday (upper day)
Shoulder
- 1 × 3 @ 195 pounds
- Backoff set: 2 x amrap @ 180 lbs
Gradient
I use ISO hands on my shelf for this
Row of potato
Upper circuit
- Cable fly: 3 × 12 @ 250 lbs
- Overhead Tricep cable extension: 3 x amrap @ 150 lbs
- Curls Dumbbell: 3 × 12 @ 100 pounds
Wednesday
Belt 2 heart
- One hour walking in a tilt corridor
Thursday (lower day)
Captain
- 1 × 6 @ 350 pounds
- Backoff set: 2 x amrap @ 325 lbs
Good morning
Lower circuit
- Foot Pressure: 3 × 12 @ 290 pounds
- Extension of seated legs: 3 x amrap @ 160 lbs
- Raise Hanging Knee: 3 × 12 @ Bodyweight (195 lbs)
Friday (upper day)
Bench
- 1 × 3 @ 270 pounds
- 2 x amrap @ 235 lbs
Dumbbell
Upper circuit
- Lat Pulldown: 3 × 12 @ 285 pounds
- Side Growth: 3 × 12 @ 35 pounds
- Clecine Dumbbell Curl: 3 x Amrap @ 70 lbs
Saturday
Cardio
- 30 minutes of zone 2 heart
Hiit workout
- 4 × 4: 4 minutes hard, 3 minutes of rest (repeated four times)
Sometimes I replace a one -hour routine for this 2 + routine zone. It just depends on what I feel.
Daily morning routine
Lessons from Education in Middle Life
Some takeaways I have learned as I have tailored my middle life training:
- Power still matters. I like to maintain a heavy Barbell movement in the center of each session.
- Set the main lifts as needed. Barbells can be tough on a middle -aged body. Feel free to customize your Barbell lifts technique as required. For example, I no longer do traditional barbell occupations and instead I use a hatfield seat because of my shoulders and knee problems. If you can’t make a conventional Deadlift Barbell, exchange it with a Deadlift Trap Bar. Can’t Barbell Bench? Instead, the bench of a dumbbell instead.
- The efficiency is king. I don’t need a marathon sessions. Short and focused beats long and melancholy.
- Make time for heart. The addition of consistent heart is a game-change game for my overall levels of health and energy. It helped reduce my heart rate and gave me more work capacity. I’m not blowing anymore. Walk a lot for this heart base and include a hiit session a week.
- Don’t be afraid to spend time. I am still really religious about my education, but I have learned not to be afraid to spend time. If I feel struck or tired due to increased anxiety, I will exchange my usual session for a ride or a ruck. If I’m on vacation I don’t train. I just enjoy myself.
This is not the strongest I have ever been. But that’s okay with me. My thirties were about building a basis of power. The decade of forty is to keep it, making sure I can still fly with my family, play the pickup Ultimate Frisbee without wheezing, and avoid slipping into soft suburban dad syndrome. I train to stay healthy and because I really like it.
