Athletic performance in your 40s?

[rod9301]

What’s everyone’s lifting routine. Ski, bike and general functional strength are the goals, currently lifting 1x per week but probably should up to 2x. My routine now is squats, deadlifts, bench, pull-ups, straight leg rdls and bent rows. Aiming for 3x10 reps for each. I also do some single leg work on another day for stability.
I feel like I’m hitting the big movements with this set but if I add another day it seems worth switching up the movements. I have a 2 post rack, bar, bench and pull-up bar but don’t have dumbbells.

Don't see core. Without weights go to 300 reps, add weights, 45 lbs or so, go to 80 crunches

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[rod9301]

I feel like with running, biking, upper body weights (2x weekly), skiing, rest days, life etc I can get one day in the gym as a leg day (for 1 to 1.5 hours max with warm up)

If I do:

Squats
Deadlifts
Dumbbell split squats
Calves

Do I *need* to do anything else? I understand that you can always add more/different exercises - I’m looking for functional strength and endurance and do not care about hypertrophy at all. I don’t want to neglect anything major - but also don’t want to do redundant movements.

Do 6 week s of 3x week legs October to late November, then maintenance once a week, but only 5 reps so you don't get sore muscles

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[Danno]

Crossfit is affordable in your area? It’s $200+/mo around here.
Be very careful Danno, pretty much anyone I know who joins crosstwit ends up hurt at some point. You do need to work on your crosstwit acronyms and out them into every conversation you have as much as possible.

It's something like $120/mo for 2x/wk. And yeah, I am careful and have no intent of posting workouts on FB or using the stupid names.

[californiagrown]

It's something like $120/mo for 2x/wk. And yeah, I am careful and have no intent of posting workouts on FB or using the stupid names.

So $120/month is an affordable gym now? #gymflation #pumpedupprices #WOD=WalletOuttaDinero


Actually though, as long as you enjoy it, good for you. Anything you do to improve your health/fitness is a good thing and people who hate on crossfit are kinda like a gaper skier who still hates on snowboarding. Im just bitter cause i work out in a spider infested, cold/hot, cramped garage and miss nice gyms.

[concretejungle]

Don't see core. Without weights go to 300 reps, add weights, 45 lbs or so, go to 80 crunches

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He's got compound lifts. He's fine. Fucking crunches, really?

[californiagrown]

He's got compound lifts. He's fine. Fucking crunches, really?

crunches are great. poorly performed crunches are not.

[Danno]

So $120/month is an affordable gym now? #gymflation #pumpedupprices #WOD=WalletOuttaDinero


Actually though, as long as you enjoy it, good for you. Anything you do to improve your health/fitness is a good thing and people who hate on crossfit are kinda like a gaper skier who still hates on snowboarding. Im just bitter cause i work out in a spider infested, cold/hot, cramped garage and miss nice gyms.

$120 is affordable for classes, yes

[Mofro261]

Crunch, you say?

[2FUNKY]

Scars on the roof of my mouth.


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[Viva]

You were supposed to eat them with milk.

[bennymac]

Don't see core. Without weights go to 300 reps, add weights, 45 lbs or so, go to 80 crunches

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You’re calling out his regimen for missing something and then you call a proper core workout = 300 crunches?

[concretejungle]

You’re calling out his regimen for missing something and then you call a proper core workout = 300 crunches?

If he does 300 he'll have plenty of time to make sure they're not "poorly performed crunches" though.

[2FUNKY]

You were supposed to eat them with milk.

Lol, I did but when high AF they didn’t sit long enough to soften.


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[Supermoon]

If he does 300 he'll have plenty of time to make sure they're not "poorly performed crunches" though.

My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

[carlh]

I do core week 5 mornings a week first thing when I wake up so don’t include it in my lifting routine. I also have 5+ hours on the bike most weeks between my bike commute and some fun MTB rides that switch out for skis days in the winter.
I know I could do more, I rowed in college and that was like 6x rowing workouts plus 3x lifting per week but I have a job, a family and don’t recover like I’m 20 anymore.

Don't see core. Without weights go to 300 reps, add weights, 45 lbs or so, go to 80 crunches

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[rod9301]

You’re calling out his regimen for missing something and then you call a proper core workout = 300 crunches?

There are 3 types of crunches i do

On my back, lift legs up and then lift them more until the but is way of the floor.

Knees bent
Knees straight

Lately I've been using a pulley with 65 pounds, on my knees, and pulling down, using the abdominal muscles.

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[rod9301]

And i forgot side bends, feet up, with 40lbs, plus planks and ab roller again with 40 lbs.

I'll just trying to show stuff that works for me.

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[old goat]

You guys make me laugh. 40's? Hah! This 73 year old hadn't run in about 7 or 8 years due to back and leg pain from spinal stenosis. I've been hiking and biking to keep my legs in shape, but now my knee has limtied my hiking and my back is much much better so I started running again. I managed a mile of half walking and half running. When I recover I'll do it again and restart my leg blasters which I do every fall. So stop feeling sorry for yourselves at 40.

I do have to say that after practicing a wide variety of lower body aerobic and anaerobic exercises for decades that running is as good as anything for the legs and for overall endurance and fitness--maybe the best.

Also, it would be nice if the high weren't 93 in October.

[bennymac]

I’m not saying core work isn’t important.

But if the majority of your core work is done with your back supported against a floor IMHO you are really unbalanced in your approach - whether you do 30 or 300 or 3000 reps. At best it’s a waste of time and energy to do that much focused work on the rectus abdominus. Worse it could easily be contributing to poor posture and lower back issues.

Lying on your back doing crunches is not a functional exercise - when other than that do you replicate this type of movement in real life?

[phatty]

I do core week 5 mornings a week first thing when I wake up so don’t include it in my lifting routine. I also have 5+ hours on the bike most weeks between my bike commute and some fun MTB rides that switch out for skis days in the winter.
I know I could do more, I rowed in college and that was like 6x rowing workouts plus 3x lifting per week but I have a job, a family and don’t recover like I’m 20 anymore.

If you have access to a rower, that will get you in the best ski shape. The year I focused on rowing was the year I felt the best. Increase the damper and get a strength workout at the same time.

[neufox47]

What’s everyone’s lifting routine. Ski, bike and general functional strength are the goals, currently lifting 1x per week but probably should up to 2x. My routine now is squats, deadlifts, bench, pull-ups, straight leg rdls and bent rows. Aiming for 3x10 reps for each. I also do some single leg work on another day for stability.
I feel like I’m hitting the big movements with this set but if I add another day it seems worth switching up the movements. I have a 2 post rack, bar, bench and pull-up bar but don’t have dumbbells.

It’s solid workout. I wrote a bunch below but not to say what you’re doing isn’t effective.

Are you doing any plyometrics or explosive exercises? For skiing that’s probably the most important.

On the weights I’d sub in some more single leg training in similar patterns, so each of your two days would have some bilateral and unilateral movements. Single leg squat to box, rfess, and single leg deadlifts. Also you lack some core work. I’ve become a bit of a zealot and evangelist for anti rotation exercises like a Pallof press or 1/2 kneeling cable chop. Progressively overload on all lifts. Personally I get bored with the same rep scheme and rotate between 4-12 reps.

Make sure you are taking care of your mobility and movement patterns. For injury prevention this might be most important.

[neufox47]

I’m not saying core work isn’t important.

But if the majority of your core work is done with your back supported against a floor IMHO you are really unbalanced in your approach - whether you do 30 or 300 or 3000 reps. At best it’s a waste of time and energy to do that much focused work on the rectus abdominus. Worse it could easily be contributing to poor posture and lower back issues.

Lying on your back doing crunches is not a functional exercise - when other than that do you replicate this type of movement in real life?

This. The “core” work that matters is what you get from things like planks, anti rotation, suitcase carries, bear crawls. Lots of other good ones too but those 4 cover the patterns you should include.

[EWG]

My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

I think this is what we do here now...

[subtle plague]

My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

With those pull ups alone you'll never boulder 8C+

Add 50 one armed each and 10 two Finger pull ups onecarmed on the small beast maker 2000 pockets. ( obviously each two Finger combo)

[californiagrown]

This. The “core” work that matters is what you get from things like planks, anti rotation, suitcase carries, bear crawls. Lots of other good ones too but those 4 cover the patterns you should include.

Whats interesting is that there are many coaches out there who preach core work should heavily focus on anti movement and stability, but if you look at any actual athlete's training programs they are filled with dynamic core movements. IMO, the anti movement stuff is a great warmup and activation and helps with injury prevention, but the dynamic work is where you will see performance benefit. Personally, i like banded chops/twists or landmine twists, leg raise variations, banded crunches, and ill throw in banded reverse side bends as well.

If you have access to a rower, that will get you in the best ski shape. The year I focused on rowing was the year I felt the best. Increase the damper and get a strength workout at the same time.

An Erg is probably the next piece of equipment im getting for my garage. i really like the big ROM it forces you into, and its ability to be used as a full-body session that it also easy on the joints.