weekly routine for the older trainer

P3mit

Still New to StrongFirst Forum
Hi
trying to sort out a weekly routine to go alongside my activities.I am 62 and played sports all my life I currently play tennis doubles 6 hours per week and age related competition 6 a side soccer 2 hours per week. I also love strength training but do not lift heavy. I really like the idea of S&S, PTTP and the easy strength little and often type routines.I am not a fan of the loaded squat but for some reason just adore the deadlift. So my idea was M W F to do (Pushups 3x8 - Deadlift 2x5 - Chest press 3x5) then T T (Pullups 3x5 - Deadlift 2 x5 - row 3x5) where applicable weights would be about 70% 1RM. Saturday Sunday would be no weights but would involve some but not all of the activity time. If needed I would reduce the deadlift weights on Thursday and Tuesday or omit at times. I like the idea of doing the same thing each day so would not want to rotate the activities.Also because of the load tennis puts on the shoulders I do not like to lift overhead much but will occasionally do single arm KB presses at 12kg. Any thoughts or comments would be greatly appreciated.My 1RM for deadlift is about 120 kg but I have never trained to improve it and like to stay in the 70-80 kg range.Thanks
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
@P3mit, do you mean you want to have a bodyweight of 70-80 kg or you want to deadlift 70-80 kg?

-S-
 

Anna C

More than 5000 posts
Elite Certified Instructor
Sounds like you're pretty active!

How often are you deadlifting now? 2x5 for 5 days of the week is a lot of volume to jump into if you don't currently deadlift much, unless you start pretty light. I think with the other activities remaining the same I'd tend to say deadlift 3x5 on just MWF (and 2x5 when it gets heavy), but to be honest I don't have a lot of experience programming the deadlift without a loaded squat in the program, so I'd defer to PTTP type programming which seems to be what you have. What method or program would you progress the weight on the bar?

I also think you could be missing an opportunity to build the shoulders stronger and more resilient by only pressing 12kg. Presses are awesome for shoulder health! Have you thought about pressing the barbell instead of kettlebell?
 

P3mit

Still New to StrongFirst Forum
@P3mit, do you mean you want to have a bodyweight of 70-80 kg or you want to deadlift 70-80 kg?

-S-
Hi, thanks my bodyweight is actually 75 kg at 175cm but I meant the deadlift weight, I am not really looking to increase it but want to keep as much strength as I can
 

P3mit

Still New to StrongFirst Forum
Sounds like you're pretty active!

How often are you deadlifting now? 2x5 for 5 days of the week is a lot of volume to jump into if you don't currently deadlift much, unless you start pretty light. I think with the other activities remaining the same I'd tend to say deadlift 3x5 on just MWF (and 2x5 when it gets heavy), but to be honest I don't have a lot of experience programming the deadlift without a loaded squat in the program, so I'd defer to PTTP type programming which seems to be what you have. What method or program would you progress the weight on the bar?

I also think you could be missing an opportunity to build the shoulders stronger and more resilient by only pressing 12kg. Presses are awesome for shoulder health! Have you thought about pressing the barbell instead of kettlebell?
Thanks,Have done some type of weight training for 30+ years(although very hit and miss in the beginning)the past 10 years I have done Stronglifts, S&S, some PTTP and some Q&D but never really been into heavy lifting so I am not really looking to make big gains in the lifts but do miss the deadlift in particular if I am not doing it and prefer it to swings. Thanks for your comment on the press, I do much prefer the KB press,just feels right, so will look at increasing that and switching it to the program. Yes the routine is very PTTP inspired.
 

Anna C

More than 5000 posts
Elite Certified Instructor
I meant the deadlift weight, I am not really looking to increase it but want to keep as much strength as I can
Does not compute.... Why would someone not want to get stronger, if they're going to take the time and effort to train? 🤔

Thanks,Have done some type of weight training for 30+ years(although very hit and miss in the beginning)the past 10 years I have done Stronglifts, S&S, some PTTP and some Q&D but never really been into heavy lifting so I am not really looking to make big gains in the lifts but do miss the deadlift in particular if I am not doing it and prefer it to swings. Thanks for your comment on the press, I do much prefer the KB press,just feels right, so will look at increasing that and switching it to the program. Yes the routine is very PTTP inspired.
Sounds fine... But I think if you change your mindset about increasing your deadlift strength, you will get much more return on investment for your training.
 

offwidth

More than 5000 posts
Does not compute.... Why would someone not want to get stronger, if they're going to take the time and effort to train? 🤔
I find that I usually agree with Anna on most things. But I must admit that I probably differ on this one.

Why would anyone waste time and effort to get any stronger, or faster, or more endurant than they need to be for whatever task(s) they need to perform?

Life is short.... there is a lot of stuff to fit in :cool:
 

Anna C

More than 5000 posts
Elite Certified Instructor
I find that I usually agree with Anna on most things. But I must admit that I probably differ on this one.

Why would anyone waste time and effort to get any stronger, or faster, or more endurant than they need to be for whatever task(s) they need to perform?

Life is short.... there is a lot of stuff to fit in :cool:
That would make sense if it's a choice between deadlifting, and not deadlifting. What I don't understand is the choice between deadlifting to stay the same, vs. deadlifting to get stronger. Same amount of time invested. Pretty much the same effort, too; perhaps a bit more effort in the version that gets you stronger. But what a payoff! Getting stronger is AWESOME in ways you can't even imagine until you get there (and I'm still getting there).
 

P3mit

Still New to StrongFirst Forum
That would make sense if it's a choice between deadlifting, and not deadlifting. What I don't understand is the choice between deadlifting to stay the same, vs. deadlifting to get stronger. Same amount of time invested. Pretty much the same effort, too; perhaps a bit more effort in the version that gets you stronger. But what a payoff! Getting stronger is AWESOME in ways you can't even imagine until you get there (and I'm still getting there).
Again thanks for your time and comments, they are certainly making me think about how I can make the program best fit my needs. My age is the main factor that I have taken into consideration and to some extent I was thinking that if I can maintain my present strength level as I age then in a way I am getting stronger, if that makes sense, plus I am a little concerned that increased weight will increase the chance of injury.I will certainly look into some type of small increases to the weights used though, perhaps using the cycling methods outlined in PTTP and if it leads to actually becoming stronger, then I thank you.
 

Anna C

More than 5000 posts
Elite Certified Instructor
to some extent I was thinking that if I can maintain my present strength level as I age then in a way I am getting stronger, if that makes sense
It's logical, but arbitrary. Homeostasis is actually a hard thing to chase. Better to seek improvements, and let your present condition at any given time be whatever it is.

plus I am a little concerned that increased weight will increase the chance of injury
Another understandable thought, but with smart programming I think your chances of injury are actually less in the long term, if you are stronger. Stay within your recovery ability and you can still get improvements at any age.
 
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