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Other/Mixed How would you start over with a focus on principles, bodyweight, and mobility for over 40/50?

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
Bauer said:
First of all: "It feels good to feel good."
Resets first.
Probably a focus on Split Squats, Incline Pushups, and Carries. Some Dead Bugs.

Not too many reps. Not too many exercises.
Do fun things first, then something that needs to be done, then something fun again.
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Split squats and step ups are two that I added after being influenced by kneesovertoesguy. Greater mobility and knee stability I found definitely.

I like the idea of sandwiching fun and have to exercises. I am at the point where the have to exercises have to get done or I will set myself up for problems.
 
justinr said:
Unfortunately, my 20 year old self wouldn't have benefitted. My 30, 40, and 50 year old self would reap the benefits :)

I guess for me, I'd do visuals if you can. Find someone with not great mobility and ask them to get down and up off the floor. Find someone with OK mobility and ask them to get down and up off the floor. Finally find someone with great mobility and ask them to get down and up off the floor.

That is what solidified it for me back in my late 30s. I tripped in my yard on my water hose. I had to roll onto my stomach, then my side, and contort myself in weird ways to get up. I'm not saying I should have been able to kip up, but I shouldn't have had to move around as much as I did to find a position that allowed me to get my hands and legs under me. Thinking back, my sitting-rising test (Assess your Mortality with the Sitting-Rising Test (SRT) AKA Brazilian Get Up Test - Vertex PT Specialists) score was probably a 3 or 4 that day.
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After reading Peter Attila on Longtivity, I think that we need to get good results in anticipation of decades of decline. In other words, being awesome at 20 would help you in your 30s, 30s, for 40s etc.

Anyway, his argument is to prepare for your centarian decathelon. In other words, at what age will you want to be able to get off the ground from the floor? Hopefully with training you will be able to in your 80s if your start decades ahead.
 
justinr said:
Unfortunately, my 20 year old self wouldn't have benefitted. My 30, 40, and 50 year old self would reap the benefits :)

I guess for me, I'd do visuals if you can. Find someone with not great mobility and ask them to get down and up off the floor. Find someone with OK mobility and ask them to get down and up off the floor. Finally find someone with great mobility and ask them to get down and up off the floor.

That is what solidified it for me back in my late 30s. I tripped in my yard on my water hose. I had to roll onto my stomach, then my side, and contort myself in weird ways to get up. I'm not saying I should have been able to kip up, but I shouldn't have had to move around as much as I did to find a position that allowed me to get my hands and legs under me. Thinking back, my sitting-rising test (Assess your Mortality with the Sitting-Rising Test (SRT) AKA Brazilian Get Up Test - Vertex PT Specialists) score was probably a 3 or 4 that day.
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That test seems to put too much emphasis on ankle mobility. The strongfirst getup seems like a much more natural progression although there is a bit too much stress on the knee.
 
BrianCF said:
Oh I love this thread. It's singing to me. I didn't get into kettlebells until I was 40 back in 2009. I call it the great, the good and the ugly.
First, the great, I fell in love with using them and made terrific gains. I learned to lift correctly, got into even better shape and had a passion.
Second the good. I was really good at it. I'm a 190 lb. guy. TGU's with an 88? No problem, ETK up to 80K? 165 on a 10 minute snatch test? Check Check Check. Doing workouts with double 70's sure.
THE BAD....I was too old to try to keep up with mutants in their 20's and 30's. Between sports and TRAINING VOLUME, I wore the cartilage in one shoulder out and arthritis in the other. ETK is not a program for older athletes. Neither are doing 200 snatches. If someone wants to do the Giant, I'd tell you to stick to 20 minutes.

So, to answer the question. What I'd do over again?
For barbell, if you can't do 225 for 10, you shouldn't do any more weight. 10 RM is best for most exercises.
If you can't do an overhand grip on a deadlift without straps, it's too much weight.
Volume 25-40 reps. 50 on a good day
3 strength workouts per week, total body, just do a different exercise
5-10 minutes yoga 4-5 days a week. Butterfly pose, Pigeon pose, Lying twist, Seated fold forward, Standing fold forward, Child's pose, Down dog, with heels touching ground.
Watch my diet and rest more.
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Yeah, even for those without numbers as impressive as yours, I think there are diminishing returns to a Strength only focus especially for those like us who really started in their 40s. It may be different for others with a stronger foundation they built when they were younger.

For me, it was a StrongFirst barbell class and a Geoff Neupert newsletter that had an influence. I was told I shouldn't do a low back squat due to mobility, and I failed the test of putting hands overhead in a quarter squat position. Both failures of thoractic mobility. I use the computer all the time for work and overtime.

In short, continuing to lift for example double KBs or doing snatch work before addressing these problems may do more harm than good even if there are strength results as the body will compensate by arching the lower back etc. hiding the deficiencies. In fairness to StrongFirst, such basic mobility is assumed and sometimes mentioned in the programming.
 
guardian7 said:
Yeah, even for those without numbers as impressive as yours, I think there are diminishing returns to a Strength only focus especially for those like us who really started in their 40s. It may be different for others with a stronger foundation they built when they were younger.

For me, it was a StrongFirst barbell class and a Geoff Neupert newsletter that had an influence. I was told I shouldn't do a low back squat due to mobility, and I failed the test of putting hands overhead in a quarter squat position. Both failures of thoractic mobility. I use the computer all the time for work and overtime.

In short, continuing to lift for example double KBs or doing snatch work before addressing these problems may do more harm than good even if there are strength results as the body will compensate by arching the lower back etc. hiding the deficiencies. In fairness to StrongFirst, such basic mobility is assumed and sometimes mentioned in the programming.
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I had lifted since college. But was the king of the 185 lb. Bench, never making much progress. I just got SO into it with the bells, and saw such improvement and gains, I didn't give it one second of thought that I was wearing down my shoulders. You're so right about diminishing returns. I played 3rd base and SS when I played baseball. My "good" shoulder, LOL is my right one. I can't throw a ball 30 feet anymore.

I love Geoff's stuff and have bought 3 of his programs. He does tell you to rest and live life. I just wouldn't try to blow out volume doing the Giant.
 
BrianCF said:
I had lifted since college. But was the king of the 185 lb. Bench, never making much progress. I just got SO into it with the bells, and saw such improvement and gains, I didn't give it one second of thought that I was wearing down my shoulders. You're so right about diminishing returns. I played 3rd base and SS when I played baseball. My "good" shoulder, LOL is my right one. I can't throw a ball 30 feet anymore.

I love Geoff's stuff and have bought 3 of his programs. He does tell you to rest and live life. I just wouldn't try to blow out volume doing the Giant.
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I did three programs of the Giant series and thought it was great but now I worry that I arched my back or compensated somewhere as it doesn't seem my shoulder mobility is good enough.
 
guardian7 said:
I did three programs of the Giant series and thought it was great but now I worry that I arched my back or compensated somewhere as it doesn't seem my shoulder mobility is good enough.
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Have you tried physical therapy? I had KNOTS in my thoracic spine area.
 
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