Over 40 programming

John Seiler · 08-28-2007, 03:51 PM

I turned 40 earlier this month. It was pretty horrifying. Exactly at noon I gained 5% bodyfat and suddenly felt very tired. Shortly after I experienced a slight limp. It got me to thinking about my programming.

I'm currently working out as follows:

Monday: Squats and Presses
Tuesday: CF
Wednesday: off
Thursday: Oly and Deads
Friday: CF
Saturday: Track Day (mix of 50m through 400m.)
Sunday: off

Frankly, I'm beat. Diet's about 80% clean Zone-ish; I get 7-8 hours of sleep; job is fairly stressful. I'm contemplating a little more rest; one day off for each day of work:

Day 1: Squats and Deads
Day 2: Off
Day 3: 3x3 Press, 3x3 Pull; WOD
Day 4: Off
Day 5: Track Day
Day 6: Off
Day 7: 1 Oly movement; WOD
Day 8: Off
Repeat

I'd appreciate any input at all as my mind is starting to go as well.

Chris Forbis · 08-28-2007, 04:00 PM

I would be sure to keep those WODs in the 15-20 minute range. Having a rest day after every workout is an idea I am fond of, and I like your split. If your track day is intense enough, you may even want to have the workouts consist of 2 heavy lifting days, 1 CF metcon, and 1 track workout. I find 2 metcons a week (I think Robb has mentioned this as well) can keep you in pretty solid shape for minimal investment.

Steve Shafley · 08-28-2007, 06:41 PM

I like that first split. Very practical.

For more rest, move the short WOD stuff to after your lifting:

One extra day a week:

Monday: Squats and Presses/short WOD
Tuesday: off
Wednesday: off
Thursday: Oly and Deads
Friday: CF
Saturday: Track Day (mix of 50m through 400m.)
Sunday: off

Two extra days a week:

Monday: Squats and Presses/short WOD
Tuesday: off
Wednesday: off
Thursday: Oly and Deads/short WOD
Friday: off
Saturday: Track Day (mix of 50m through 400m.)
Sunday: off

Maybe take a look at pre and post- workout nutrition. Might need some recomp after. Might need additonal proteins or fats.

You could have lots of fun with exercise choice too, if you want to go with a triple kind of progression with the movements. Modulate volume accordingly.

Monday: OHS/FS/BS and Press/Push press/push jerk
Tuesday: CF
Wednesday: off
Thursday: snatch/clean/dead
Friday: CF
Saturday: Track Day (mix of 50m through 400m.)
Sunday: off

Allen Yeh · 08-29-2007, 04:04 AM

John,

Are you training for anything in particular at this point?

Elliot Royce · 08-29-2007, 07:16 AM

I think there's a very wide range of recovery ability as you age, but my O lifting coach, Gary V, likes to say that 1 lifting session per week is better than 4, 2 are better than 3. I've certainly experienced my share of injuries that were caused, in restrospect, by excessive ambition and lack of recovery. You feel like you're progressing up until the point where you have to take 3 steps back.

I think if you're already trained (as you seem to be), go hard then rest a couple of days (and more if very sore) makes a lot of sense. It also depends on to what extent you're trying new things. Snatches, which I started recently, have overstrained my shoulder/elbow but I imagine I could have done lots of pulls without problem. It's the acclimatization part that is the most wearing, in my mind.

Also, don't neglect the recovery modalities: massage, stretching, etc.

Robert Allison · 08-29-2007, 08:22 AM

Great question, John.

I am pretty much in the same boat (43 in October). A few months ago, I started noticing some minor joint pain and stiffness. Nothing major, but since there is some history of arthritis in my family, I wanted to jump on it right away.

FWIW, here are some of the things have worked for me:

More rest
More "speed" work and less heavy lifting
Joint mobility work constantly
Variety--mixing up both my exercise selection and my fitness-related hobbies
Dialing my diet in even tighter
Increased intake of anti-inflammatories--fish oil, turmeric, glucosamine, etc.

Also, as Elliot mentioned, recovery--contrast showers, ZMA, massage, etc.

John Seiler · 08-29-2007, 09:32 AM

Quote:

Originally Posted by Allen Yeh

John,

Are you training for anything in particular at this point?

LOL! Yes, I suppose mentioning that would be helpful. Sorry.

I'm really just training for general, inclusive fitness and health. I don't play any competitive sports. As you can probably gather from the present program, I leaned more toward the strength and speed side than the metcon. I'm looking to balance that out a little.

I've been lifting for almost 20 years and started met-con work (CrossFit) and Oly lifting about 20 months ago. I just added the sprint work in recently to increase power and conditioning with what I feel is one of the most basic human movement patterns (frankly, I'm ashamed I got away from it.)

I guess what I'm primarily thinking of is how to best balance my work and rest. Of course I'd still like to improve my fitness and still feel able to do so. I just think it will take smarter programming.

BTW, thanks to all who've replied so far!

Robert McBee · 08-29-2007, 02:46 PM

Just turned 40 myself.
Foam Roller pre/post training has been great. Good, consistent sleep and dialed in diet do the best for my recovery. Nothing magical there.
I've been trying to follow all the reqs. in "Protein Power LP" so supps like E,C,ALA, fish oil(I take 4-6 tbsp. daily), CoQ10, ZMA, and natural sunshine.

Allen Yeh · 08-30-2007, 06:30 AM

Quote:

Originally Posted by John Seiler

LOL! Yes, I suppose mentioning that would be helpful. Sorry.

I'm really just training for general, inclusive fitness and health. I don't play any competitive sports. As you can probably gather from the present program, I leaned more toward the strength and speed side than the metcon. I'm looking to balance that out a little.

I've been lifting for almost 20 years and started met-con work (CrossFit) and Oly lifting about 20 months ago. I just added the sprint work in recently to increase power and conditioning with what I feel is one of the most basic human movement patterns (frankly, I'm ashamed I got away from it.)

I guess what I'm primarily thinking of is how to best balance my work and rest. Of course I'd still like to improve my fitness and still feel able to do so. I just think it will take smarter programming.

BTW, thanks to all who've replied so far!

I think what Shaf suggested seems like a good starting point. I'm not in the 40+ club yet but I wanted to see what you were training for at this point. Let us know what you decide and how you end up tweaking it.

John Seiler · 08-30-2007, 11:22 AM

Good stuff, Steve. I'm already doing some of the progressions and really like it. You're right that it's really easy to carried away with the volume, though.

Any reason you prefer adding the WODs on top of the strength work? It does make it easier when things are on a 7 day split. You always know where you are and what's coming. My only concern with adding too much stuff in one day is carrying my workouts past an hour. I try to avoid that from a cortisol perspective as I've always been a 'hardgainer'.