{"id":69880,"date":"2018-05-10T13:18:32","date_gmt":"2018-05-10T13:18:32","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/a-12-week-workout-routine-for-older-athletes"},"modified":"2022-11-20T23:01:11","modified_gmt":"2022-11-21T04:01:11","slug":"a-12-week-workout-routine-for-older-athletes","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/a-12-week-workout-routine-for-older-athletes\/","title":{"rendered":"A 12 Week Workout Routine for Older Athletes"},"content":{"rendered":"

This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength.<\/strong> It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.\u00a0 You can download a PDF of the workouts<\/a> 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.<\/p>\n

This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength.<\/strong> It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.\u00a0 You can download a PDF of the workouts<\/a> 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.<\/p>\n

12-Week Fitness Program for Older Athletes: Week 1 – 6<\/h2>\n\n\n\n\n\n\n\n\n\n
Week<\/th>\nDay 1<\/th>\nDay 2<\/th>\nDay 3<\/th>\n<\/tr>\n
1<\/td>\nBodyweight Strength and Endurance Circuit #1<\/td>\nConditioning Workout #1<\/td>\nBodyweight Strength and Endurance Circuit #2<\/td>\n<\/tr>\n
2<\/td>\nConditioning Workout #2<\/td>\nBodyweight Strength and Endurance Circuit #3<\/td>\nConditioning Workout #3<\/td>\n<\/tr>\n
3<\/td>\nBodyweight Strength and Endurance Circuit #1<\/td>\nConditioning Workout #4<\/td>\nBodyweight Strength and Endurance Circuit #2<\/td>\n<\/tr>\n
4<\/td>\nConditioning Workout #5<\/td>\nBodyweight Strength and Endurance Circuit #3<\/td>\nConditioning Workout #6<\/td>\n<\/tr>\n
5<\/td>\nBodyweight Strength and Endurance Circuit #1<\/td>\nConditioning Workout #7<\/td>\nBodyweight Strength and Endurance Circuit #2<\/td>\n<\/tr>\n
6<\/td>\nConditioning Workout #8<\/td>\nBodyweight Strength and Endurance Circuit #3<\/td>\nConditioning Workout #9<\/td>\n<\/tr>\n<\/thead>\n<\/table>\n

The chart above is the layout of your weekly training schedule and the split between the different activities.<\/p>\n

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.<\/p>\n

Workout – Body Weight Strength & Endurance Circuit #1<\/strong><\/h2>\n

The goal of the body-weight strength and endurance circuits is to complete them in the least amount of time.<\/strong> When repeating the same workout (#1, #2, or #3), attempt to do it in less time than the previous attempt.<\/p>\n

8 Rounds:<\/div>\n
Push ups or modified push ups x 15<\/div>\n
High bar (x 6) or low bar (x 10) pull ups<\/div>\n
Body-weight squats x 20<\/div>\n
Jumping jacks x 50<\/div>\n
Mountain climbers x 70<\/div>\n
Sit ups x 12<\/div>\n

Workout – Body Weight Strength Endurance Circuit #2<\/strong><\/h2>\n
5 Rounds:<\/div>\n
Burpees x 15<\/div>\n
Tent push ups x 8<\/div>\n
Walking lunges x 10 each leg<\/div>\n
High bar (x5) or low bar (x 8) pull ups<\/div>\n
Run-in-place high knees x 100 total<\/div>\n
T-push ups x 5 each side<\/div>\n
On-ground glute raises x 10 each leg<\/div>\n
Bicycle crunches x 50<\/div>\n

Workout – Body Weight Strength & Endurance Circuit #3<\/strong><\/h2>\n
Step-back lunges x 10 each leg<\/div>\n
Air punches x 200 each arm<\/div>\n
High bar (x 8) or low bar (x 12) pull ups<\/div>\n
Jack knife abs x 10 each leg<\/div>\n
Sumo squats x 25<\/div>\n
Dive-bomber push ups x 10<\/div>\n
Jump rope x 200 rotations<\/div>\n
Bear crawl x 50 yards\/150 feet<\/div>\n
(repeat for a total of 4 rounds)<\/div>\n

Workout – Conditioning Workout #1<\/strong><\/h2>\n

The goal of the low-impact conditioning workouts is simply to conform to the prescribed work, rest and volume menu listed.<\/strong> You can perform conditioning workouts on a stair-climber, elliptical machine, stationary bicycle, rower, or other devices. The basic components of the workout are:<\/p>\n