{"id":58045,"date":"2018-05-21T09:00:00","date_gmt":"2018-05-21T09:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/an-8-week-longevity-based-program-for-masters-weightlifters"},"modified":"2023-02-22T14:26:58","modified_gmt":"2023-02-22T19:26:58","slug":"an-8-week-longevity-based-program-for-masters-weightlifters","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/an-8-week-longevity-based-program-for-masters-weightlifters\/","title":{"rendered":"An 8-Week Longevity-Based Program for Masters Weightlifters"},"content":{"rendered":"

With the growing popularity of CrossFit, many people over age 35 have discovered a passion for competition.<\/strong> Today\u2019s over-forty population is not interested in growing old gracefully, and like their younger counterparts, once introduced to the sport, they thrive on competition.<\/p>\n

Besides running and CrossFit, weightlifting is one of the few arenas wherein the over-forty athlete can ignite that passion for competition<\/strong> with loads of local meets and a well-developed masters national circuit already fully in play.<\/p>\n

With the growing popularity of CrossFit, many people over age 35 have discovered a passion for competition.<\/strong> Today\u2019s over-forty population is not interested in growing old gracefully, and like their younger counterparts, once introduced to the sport, they thrive on competition.<\/p>\n

Besides running and CrossFit, weightlifting is one of the few arenas wherein the over-forty athlete can ignite that passion for competition<\/strong> with loads of local meets and a well-developed masters national circuit already fully in play.<\/p>\n

As a fifty-year-old athlete myself (that’s me on the left), I am well aware of the toll that weightlifting can take, having suffered a fairly severe injury myself about four years ago.<\/em><\/span><\/p>\n

However, many master\u2019s athletes are relatively new to sport or have been away from rigorous training for decades. So what are some of the things you can do to build a stronger base while keeping alive that thirst for excellence and not detract from the movement patterns you are working so hard to ingrain?<\/strong> What exercises can you incorporate into regular training that will strengthen your body while handling issues associated with being older at the same time?<\/p>\n

My Experience<\/h2>\n

I am a weightlifting coach, and my team consists mainly of athletes between the ages of thirty and fifty.<\/strong> Although there are a few outliers, these athletes are the ones who have heeded the call and have developed a passion for weightlifting by training with our team. These athletes are the ones I have been graced with to coach – even taking one of them to a well-fought-for bronze medal at the recent 2015 Masters Nationals in Monrovia, California.<\/p>\n

“I sincerely believe in the power of regular chiropractic care, physical therapy, corrective movement, mobilization, stretching, and deep tissue work by qualified practitioners.”<\/p><\/blockquote>\n

As a fifty-year-old athlete myself, I am well aware of the toll that weightlifting can take, having suffered a fairly severe injury myself about four years ago.<\/strong> Since then, I have spent a lot of time reading, learning, and even experimenting on myself to uncover effective exercises, stretches, and mobilization tools to help my team perform better with less pain, better movement, and no injuries.<\/p>\n

No Coach Is an Island<\/h2>\n

Let me first say that I firmly believe in referring out. No coach is an island with all of the answers. I sincerely believe in the power of regular chiropractic care, physical therapy, corrective movement, mobilization, stretching, and deep tissue work by qualified practitioners.<\/strong> In fact, the exercises incorporated into this program design were vetted by Yvonne Ramirez, PT<\/a>, DPT and Michael Shahbazian, DC<\/a>. Matt LaBosco of Optimal Performance Systems<\/a> was also consulted regarding some of the ideas incorporated. I highly recommend any of these professionals, as they have all helped me and members of our team to move and perform better.<\/p>\n

As Matt LaBosco likes to say, \u201cThe thoracic spine, hips and feet\/ankles are the 600 horsepower engines of your body. If you don\u2019t keep those fully operational, the low back and knees take the brunt of where they fail.\u201d As such, keeping the big engines in excellent working order is the overriding principle behind the exercises and mobility included in this program\u2019s design.<\/strong><\/p>\n

“This program would be suitable for the following weightlifters: Class III, Class III Masters, or athletes new to the sport of weightlifting but who have a good understanding of how to do the lifts, albeit still needing practice in perfecting form.”<\/p><\/blockquote>\n

I\u2019ve opted to use as a base Bob Takano\u2019s Sample Class III Training Program from his book Weightlifting Programming: A Winning Coach\u2019s Guide<\/em>, as I feel what I\u2019d like to highlight is what I add or subtract, as I in no way can compete with Bob\u2019s brilliance when it comes to writing weightlifting programming. Although Bob gave me his permission to use this, my additions and subtractions are mine and mine alone and should not be taken in any way as endorsed by Mr. Takano.<\/strong><\/p>\n

\"\"<\/p>\n

Bob Takano coaches during a clinic in Santa Barbara, California.<\/em><\/span><\/p>\n

Who This Program Is For<\/h2>\n

This program would be suitable for the following weightlifters: Class III, Class III Masters, or athletes new to the sport of weightlifting but who have a good understanding of how to do the lifts, albeit still needing practice in perfecting form. It is meant for people who need some GPP, but who have been doing some sort of regular athletics for at least six to nine months, can move with decency, have a good idea of their bodies, and present no obvious injuries or issues.<\/strong><\/p>\n

Although some general short conditioning would normally be included as part of the GPP training for this population, as well as a fairly extensive mobilization plan, this article and program will focus on the auxiliary exercises we incorporate and their purpose in this program.<\/strong> We\u2019ll talk more about the mobility side of things in my next article.<\/p>\n

Below are the supplementary exercises we include with the programming for these lifters:<\/strong><\/p>\n