45 minute peripheral heart action session

 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

Proneboard - or rowing machine or SUP

 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

 Basic Total Body - Strength

Hex Deadlift:                             4sets x 8reps - increase weight each set

Suspension Strap Push-ups:      4sets x 10reps - “

Lat Pulldown:                            3sets x 8reps - “

Hack Squat:                               4sets x 10reps - “

Db Pushpress:                            3sets x 6reps - “                       

  

Functional leg power

 Power walk -  2 miles for warmup

40yd sprints -  x 15(build speed gradually)

Bench step ups - 4x30

Reverse lunges - 3x20

Today’s Training g Plan

 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

     

Upper Body

 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

Move

 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

Havasu #2

Canoe 4mile

 Lifting 

        barbell hang clean & press 5X5 

        front squat 5X5 

        pull-ups 5x max 

        hanging leg raises 3X15

HAVASU 1#

TOTAL BODY TRX BODY WEIGHT - 5 ROUNDS 20 SQUATS/20 CHEST PRESSES/20 BODY ROWS HEX BAR DEADLIFTS 5X5

Today’s Upper Body - Home Workout

TRX chest presses 4x15
TRX body rows 4x15
Pull-ups 4x max
Db presses 4x 8
Hang Cleans 5x5
TRX dips 2x10
TRX tri extensions 2x10

Standup workout

This is a basic routine from standing position - light weight - work on range of motion and technique - all are 5x5 with enough rest for recovery......adjust weight as needed fit about 75% perceived effort


1- Hang Clean
2- Push Press
3- Front Squat
4- Deadlift

Revolving Intensity Total Body

If you like lifting every day for both strength and conditioning - try this:

Program revolves around these movements:
   1  Hang Power Clean
   2  Smith Squat or Leg Press
   3  Deadlift(Db or Bb)
   4  Incline Bench Press
   5  Lat Pulldown or Pull-ups
   6  Shoulder Press(Db or Bb)

Here it gets a bit complicated:
       Each session pick two of these movements and work heavy for 5sets x 5 reps
       Then do the remaining four movements for 2sets x 20 reps at a moderate effort
     
 Example:
     Monday - Hang Power Clean 5x5 heavy
                      Smith Squat 5x5 heavy
                      Other 4 movements 2x20 light

     Tuesday - Deadlift 5x5 heavy
                      Incline Bench Press 5x5 heavy
                      Other 4 movements 2x20 light

     Wednesday - Lat Pulldown 5x5 heavy
                          Shoulder Press 5x5 heavy
                          Other 4 movements 2x20 light

                                    Rest Day Optional


        Repeat above sequence
                       
   

   

STRENGTH DAY

OVERVIEW: TRX warmup series 

                       5 compound movements - 5 sets x 5 reps

Hammer Machine Standing Squat

        note: prior to the 5 full reps, do 4 to 5 gradually increased depth: 1/4, 1/2, 3/4, 3/4....

StandingBarbell Push Press

Deficit Barbell Deadlift (35 lb plates for more depth)

Underhand Pulldowns

Closegrip Benchpress

   

Total Body Metabolic

overview - keep moving during each 3 exercise complex
                - adjust weights to meet rep goals
                - rest 5 minutes between complexes

Complex 1 - 5 rounds - no rest
      20 body weight squats
      10 pushups
      10 abdominal v-ups

                     5 minute rest

Complex 2 - 4 rounds - no rest
     10 lat pull downs
     10 Dumbell thrusters
     20 reverse lunges

                     5 minute rest

Complex 3 - 3 rounds - no rest
     10 dips
     15 leg raises
     10 body rows



                -

5x20 Leg Training

Simple: warm up 100 air squats.......then pick 5 different leg exercises ........do 1 set x 20 reps of each with as little rest as possible.....

Example: 100 air squats, 20 leg extensions, 20 front squats, 20 Db straight leg deadlifts, 20 leg presses, 20 leg curls.......done

Recovery Workout

I use this on days when I’m low energy, sore....or just mentally beat.....

Total Body High Rep/Variation:

- Do leg, chest, back, shoulders in sequence for one set of 20 reps each
- repeat above for 3 more cycles....picking different movements for each body part
- keep rest minimal and perceived effort at about 75%

Example:

Cycle 1 - goblet squat, pushups, body row, lateral raises
Cycle 2 - step ups, incline flyes, dumbbell pullover, dumbbell press
Cycle 3 - reverse lunges, chest press, underhand lat pulls, barbell high pulls
Cycle 4 - leg press, pec dec, wide grip cable row, machine shoulde press

Leg Strength Ladders

Using selectorized leg press/leg kickback leg extension/leg
curl equipment......start with warmup weight and do an increasing 5 set x 5 rep ladder for each movement without rest......

Example: leg press - 120x5, 160x5, 200x5, 240x5, 280x5.....try to pick weights that will bring you to near failure by last set.....no rest between sets

Continue with same protocol for other movements....

Finisher: 50 alternate reverse lunges/50 alternate step ups/ 50 jump,squats

Old School Total Body

Lifts
   Dumbbell Deadlift  5x5
   Dip 5x max
   Dumbbell Pullover 5x8
   Dumbbell Lateral 3x8
   Leg Extension 3x12
   Wide Lat Pulldown 3x8
   EZ Bar French Press 2x12
   Dumbbell Hammer Curl 2x12




 
 

3 LIFTS

Pick a Push/Pull/Leg  compound movement

Do 5 sets of 10 reps for each with sufficiently rest between sets......no cardio component today

Try to increase weight until 10 reps are not possible......then decrease weight if necessary to meet rep goal

My picks today:

Incline Barbell Press
Layback Underhand Lat Pulldown
Hammer Squat

Note: I will slightly vary hand/foot placement for each set

Machine Workout

I know I know I know.......machines aren’t as good as free weights......save it.....
I’m doing a rapid fire, total body machine session today.......for 30 minutes moving around the body - push/pull/legs........using a variety of machines I have available.......one set of  10 - 12 reps per machine

Example:  leg press/inc chest press/lat pulldown/rear leg drive/shoulder press/cable row/leg curl/pec dec/hammer uh lat pull/hammer squat/assist dip/cable hi-pull........etc......keep going for 30 minutes, keeping heat rate in high aerobic zone......