User 4484
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Thank you @Pavel Macek for organizing the SF programs (in the quotes) in an easy to read/understand fashion 
Kettlebell Best strength exercises for minimal routine for older folk to combat sarcopenia and slowing down
- Thread starter Marino
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It’s also important to keep in mind that not everything that emanates from StrongFirst is a program.
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GeoffreyLevens
Level 6 Valued Member
Doesn't doing ab wheel roll outs from standing vs kneeling tend to engage hip flexors and lats more while doing them from kneeling you can focus more strongly on abs which do not have. large ROM but do have some?
Anders
Level 6 Valued Member
@Pavel Macek
Concerning the Strong First Kettlebell Course program, is this "The Plan" that was given to us on the one-day kettlebell course or is it a program that people get when they attended the kettlebell certification ?
Concerning the Strong First Kettlebell Course program, is this "The Plan" that was given to us on the one-day kettlebell course or is it a program that people get when they attended the kettlebell certification ?
Yes, that's it.
Anders
Level 6 Valued Member
@Pavel Macek Would you recommend the plan also for people who have achieved simple and want to achieve MP of 40 kg ?
Anders
Level 6 Valued Member
There are different ways to proceed:
1) The recommended Strong First way: First S&S, then ETK and then some double kettlebell work or barbell work. It is also recommended that you attend the one-day kettlebell course and/or go and see a StrongFirst instructor. This is a bit costly and it takes patience. The result in the long run will be great.
2) The StrongFirst inspired way: You take a program from Strong First that you think sounds fun and you just start doing that without maybe having the necessary knowledge or skills. When you start to become bored with the program you just switch to something else. I have done this for a couple of years. I regret it since I would have been so much stronger and probably leaner and more muscular too, if I had just bitten into the sour apple and kept doing the same program even though it became boring after a while.
3) The whatever approach: You don't attend a StrongFirst course and you don't go see a StrongFirst instructor. You just pick some big "easy" exercises like military press and deadlifts and you keep doing them with a moderate weight. A lot of people do this and it is actually a lot better than doing nothing. My father is doing deadlift, benchpress and kettlebell deadlift, but he would never attend anything like a StrongFirst seminar. He is still in good shape compared to other people at his age (outside of StrongFirst community of course). I also have a friend (36 years old) who has never seen a personal trainer in his life and never read a book about training. He just keep on doing bench press, deadlift, squats and heavy pull ups. He lifts 150 kg in bench press and can do one arm pull-ups.
So you should try to estimate your own patience and your own willingness to sacrifice "fun and entertainment" for longterm health and progress. Still doing some sort of fun and entertaining exercise a couple of times during the week is a lot better than doing nothing. And as long as you don't push too heavy for too long you can still be relatively injury-free.
1) The recommended Strong First way: First S&S, then ETK and then some double kettlebell work or barbell work. It is also recommended that you attend the one-day kettlebell course and/or go and see a StrongFirst instructor. This is a bit costly and it takes patience. The result in the long run will be great.
2) The StrongFirst inspired way: You take a program from Strong First that you think sounds fun and you just start doing that without maybe having the necessary knowledge or skills. When you start to become bored with the program you just switch to something else. I have done this for a couple of years. I regret it since I would have been so much stronger and probably leaner and more muscular too, if I had just bitten into the sour apple and kept doing the same program even though it became boring after a while.
3) The whatever approach: You don't attend a StrongFirst course and you don't go see a StrongFirst instructor. You just pick some big "easy" exercises like military press and deadlifts and you keep doing them with a moderate weight. A lot of people do this and it is actually a lot better than doing nothing. My father is doing deadlift, benchpress and kettlebell deadlift, but he would never attend anything like a StrongFirst seminar. He is still in good shape compared to other people at his age (outside of StrongFirst community of course). I also have a friend (36 years old) who has never seen a personal trainer in his life and never read a book about training. He just keep on doing bench press, deadlift, squats and heavy pull ups. He lifts 150 kg in bench press and can do one arm pull-ups.
So you should try to estimate your own patience and your own willingness to sacrifice "fun and entertainment" for longterm health and progress. Still doing some sort of fun and entertaining exercise a couple of times during the week is a lot better than doing nothing. And as long as you don't push too heavy for too long you can still be relatively injury-free.
LukeV
Level 7 Valued Member
Turn up at the gym, choose a machine, more or less at random, choose a weight, do as many as you can. Go to another machine. Do the same. Keep going. When you're tired, go home. When you're rested, go back. That's the easiest most effective program for seniors ever invented. Problem is most seniors won't even do that
No. This is a high volume plan. Our kettlebell course manual features 2 follow up press plans that are a great choice after building the foundation.
North Coast Miller
Level 9 Valued Member
I've trained splits and whole body and whole body worked a lot better for hypertrophy. There's a lot to be said for overload of a compound movement and then some additional comparatively easy volume of a similar or overlapping movement pattern during the recovery period.
I also feel that for 'some' or 'a little' hypertrophy you don't need to do anything special on top of basic resistance training. Occasional volume doing something unusual or working with a variety of rep/load ranges/speeds will blunt the repeated bouts effect. This is something I've come to appreciate more and more esp as I age - you get the adaptations you train for and "strength" is pretty specific to the means used to acquire it.
Make sure you increase your protein consumption as you age to counter the natural decrease in muscle protein synthesis. The body cannot make something from nothing and in my case, boosting protein makes my body respond to resistance stimulus like it did 20+ years ago.
North Coast Miller
Level 9 Valued Member
A few years back I had membership to an upscale club, the routines used by many were incredibly inefficient.
I noticed some of the members appeared to be using very similar circuit routines that while not terribly challenging at least looked effective for general health. Weight tubes featured prominantly. Realized these were the ones who had been trained by the staff.
Whosonfirst
Level 8 Valued Member
WTHeck is a weight tube? I'm thinking of something like a slosh pipe. I've visited a few prof. gyms, and they never appealed to me. When I was a college student, I had student-price to our local YMCA, being in York, Pa., had a great weight room. Being away from home, the quality of their equipment really appealed to me. It was in the basement, and more than a few times, after doing a 20-squat routine, I wasn't sure if I'd make it back to the ground level.
North Coast Miller
Level 9 Valued Member
ViPR Pro Weights (ViPRs)
ViPR Pro weights (tubes) are designed for superior comfort, functionality and durability. ViPRs are truly functional, whole-body training tools that bring fitness out of the gym, into every day life.
LukeV
Level 7 Valued Member
For older people and, to be honest, probably 90% of the rest of the human race, the best that can be achieved is regular attendance. And the good news is that a person who goes to the gym regularly for a year, using machines that provide ease of use and the confidence of safe operation, looks and feels fantastic compared to someone who booked three sessions with a trainer and freaked out when they were put under a bar or given a kettle bell, and never went back. I see it in my gym all the time - stuff like trainers trying to teach old newbies how to squat. You can tell they're never coming back! For heaven's sake, stick them in the leg press machine with a cup of tea in between sets. Isn't that great exercise? It's not about efficient or optimal, it's about keeping these people in their comfort zone by having them do the minimum to build strength and muscle. Because if you take them out of their comfort zone, they vote with their feet and go back to bingo.
Forgive me for sounding like a broken record, but this is where PlanStrong is brilliant - the programs are remarkably easy to adhere to because they vary the volume and they vary the intensity and you won't ever have to push yourself super hard except perhaps once every 3-6 months when you do a max test, if you decide to, in fact, do that.
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North Coast Miller
Level 9 Valued Member
Yep. I also saw a number of "A" types in good shape hurt themselves on stuff they weren't used to training on. One guy screwed his groin up going full house on the sled for the first time, he was out for weeks.
LukeV
Level 7 Valued Member
Yes, I've done Plan Strong for multiple cycles on bench and deadlift with good results. When recommending it to others I have always stressed that in my opinion it is essential to get an accurate max on which to base the program. When working out sub-maximally for long periods it's easy to underperform by setting the weight too low. BTW I also lost some weight on Plan Strong, which was a pleasant surprise
This was one of the biggest challenges for me as a trainer. I was working at a military gym, part time, and clients would book 1, 3, or 10 sessions at a time. Varying objectives, varying fitness levels, wide range of age and abilities. Figuring out where they were starting from, what would best get them to their goals, and picking the most efficient and effective method without scaring them off was quite a challenge! I had two that I am pretty sure I took too far too fast -- and it wasn't in weight, volume, or exercise selection. These were appropriate. It was just in newness and amount of challenge relative to what they felt mentally prepared to take on. Some of that has to to with the atmosphere, too -- what they see around them, how much they have to navigate the environment to take their space, get their equipment set up, etc... There are many things that are new to some that we feel like are second nature once we've been in the gym a while. I agree that consistency and building a habit are critically important in the beginning for newbies to the gym. For others who are comfortable in the gym environment and want to learn a new skill or get programming to move them towards a new performance goal, sure, take them straight to the best solution. But for others, the "leg press machine with a cup of tea in between sets", by all means. Well put.
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