weekly routine for the older trainer

P3mit

Level 1 Valued Member
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

Staff
Senior Certified Instructor
Elite 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

Level 9 Valued Member
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

Level 1 Valued Member
@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

Level 1 Valued Member
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

Level 9 Valued Member
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

Level 9 Valued Member
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

Level 9 Valued Member
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

Level 1 Valued Member
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

Level 9 Valued Member
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.
 

watchnerd

Level 6 Valued Member
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
You can work on speed drills, i.e. doing the lifts pretty quickly, with more power and velocity.

In essence, you want to simplify and mimic some of the speed elements of the conjugate method, which was first used by Olympic weightlifters back in the 1960s, but is now more popularly associated with Westside barbell and their deadlifting method.

To grossly over simplify, you can increase the 1 RM max on a grind by dropping the weight but increasing the lift speed / tempo, while keeping the rep count modest.

I'm a weightlifter, not a powerlifter, so the deadlift is not a competition lift for me. But I regularly do "clean deadlift & shrug" (CDL&S) with high velocity and lots of power.

To give a sense of proportion, I do CDL&S fast with 100kg.

I keep the CDL&S pull from floor to waist lockout ~1 second.

Age 50, bodyweight 107 kg.
 
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North Coast Miller

Level 7 Valued Member
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.
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.
I'm 10 yrs younger than OP, but the above is my view as well. Unless approaching a limit due to pre existing injury or condition, I'd recommend at a minimum increasing load as you can, don't stop at an arbitrary point. Illness and personal factors intrude enough on my training consistency that I always try to increase as long as ny body has the surplus. I'm not going to follow a progression that has me hefting dubious amounts of weight, but my goal long term is to increase mass and strength and improve overall athleticism as time allows. Age related decline is my mortal enemy.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Bob Dylan wrote, "He not busy being born is busy dying." I am with @Anna C 100% on this. You will lose some strength as you age, they tell me, but I'm 65 and it hasn't happened yet. Would you rather lose strength each year on your deadlift by starting with a 200 kg or a 100 kg deadlift?

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.
I'd like that on a t-shirt, please.

-S-
 

P3mit

Level 1 Valued Member
Bob Dylan wrote, "He not busy being born is busy dying." I am with @Anna C 100% on this. You will lose some strength as you age, they tell me, but I'm 65 and it hasn't happened yet. Would you rather lose strength each year on your deadlift by starting with a 200 kg or a 100 kg deadlift?


I'd like that on a t-shirt, please.

-S-
Not comparable to Dylan maybe, but John Sebastian wrote,

" Did you ever have to make up your mind? Pick up one and leave the other one behind."

This is my dilemma, I would love to follow PTTP, S&S or ROP by the book,I think they all have great things to offer and I really like to deadlift, my favourite. However, tennis and soccer are a great love of mine and they have some different training goals. This has always been my training conflict and I am sure lots of people have similar, nothing major by any means, but not easy to reconcile(for me anyway)

Regards
 

Coyote

Level 5 Valued Member
I absolutely get what you are saying @P3mit . The work I do with weights, or kettlebells is to support what I do outside, not the end goal. I enjoy bipedal travel ( I cant really call what I do running) over long distances.
For me, the ability to lift that extra 50lbs could actually hinder my ability to do what I truly enjoy.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Several of my engineering friends have quoted the following to me: Light, Strong, Inexpensive - pick any two.

You can't have everything at the same time, and you won't always enjoy the process of reaching a goal. So what's more important, enjoying the process or reaching the goal? If those two conflict, then you have to pick one. For you, I recommend you keep your eye on the prize, which is weight training to support your sports pursuits, and carefully add _one_ and only one thing at a time to your training, and monitor the results you see in your sport.

We should say that many, many people successfully take a seasonal approach to strength training and sports, focusing on weights when their sport is out of season, and dialing back the weights when the sport is in full swing.

I think they all have great things to offer
There are lots of things I'd love to do, e.g., ballroom dancing would be great for me in just about every regard, and it would make my wife thrilled. But I've decided that's going to wait until I retire at age 90 or above. I'd love to practice and get better at the viola, but I just don't have the time right now because I'm too busy learning to play the cello. I'd like love to ride a bike again but it doesn't agree with my lower back, and weight lifting does, so my bikes sit in the garage and I lift.

Forgive the "tough love" but pick a plan and follow it. Not only that, pick not only a sports goal but pick a goal for your supplemental training, and evaluate if it's a good goal and if improving in that area improves your sports performance.

-S-
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
My IT project manager used to say "Good, cheap, quick -- pick two."
Same thing. I actually first heard mine in regards to bicycle construction and why titanium (this was in the pre-carbon fiber days) bicycles were expensive. I would _still_ love to own a Ti bicycle - never have.

-S-
 
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