Goal: keep heart rate at appropriate training range: 180 minus age
Protocol: pick random exercises using push/pull/legs continuous pattern
Rep range:15 to 20
Example: push-ups/cable row/step ups/db press/lat pull/reverse lunges/dips/lat pull/leg extension/pec dec/db pullovers/goblet squats etc until 45 minutes expires
3/4 mile warmup
10 repeats: 10 stroke build, 50 stroke power, 20 stroke easy
3/4 mile @ 3/4 power with slow stroke rate - working on technique and glide
Power walk - 2 miles for warmup
40yd sprints - x 15(build speed gradually)
Bench step ups - 4x30
Reverse lunges - 3x20
Weight Training
Hang Clean & Press 5x8
Front Squat 5x8
Ab V-ups 3x20
Sprint Training
40 Yards x10
Bench Step UPS 5x30
Reverse Lunge 3x20
Suspension Trainer Complex - 5 Rounds of each done as supersets - Minimal Rest - 15 to 20 reps of each per set
1) Pushups/Bodyrows
2) Pull-ups/Shoulder Raises
3) Ring Dips/Biceps Curls
4) Triceps Extentions/Bench Ab V-ups
This is a workout I designed a while back in response to feeling the need to improve functional movement.......not the so-called functionality of balancing on various apparatus or contorting into a pretzel......but mobility need to survive, escape or attack.....here it is
1) 3 mile power walk
2) alternate bench step ups - 5 sets of 20
3) sprints - I do 10 repeats of 1st base to 3rd base - cutting straight across pitchers mound - starting slow and building.......careful- this is where us 65+ are most likely to get injures
4) 5 repeats of walking reverse lunges - 20 reps
