Strength gives me better choices.
- Maintain muscle mass
- Challenge my connective tissue
- Strengthen my shoulder complex (to survive my inevitable crashes)
- Get the bio-chemical benefits from working large muscle groups anaerobically
My base period needs to be longer: I was very consistent with strength maintenance across the ski season. As a result, I lost less strength than prior years. However, I was WORKED at the end of the season and my mojo stayed flat for a long time when I returned to more focused strength training.
Two, maybe three, “good” sessions per week: At 50, I go flat quickly! I need to be humble with the load I put into myself.
I split upper and lower body days: in order to do quality exercises, and recover, I split my workouts across the week:
- Monday/Thursday – lower body
- Tuesday/Friday – upper body
- Wednesday/Saturday – plyo (~7 minutes total per day)
Very little sustained intensity: I lose a lot when I get sick and can’t train. Put another way, my ability to go training is more important than my training ability. A calendar of events would certainly push me to do more (likely for less benefit).
I go to the gym to be around people (even if I don’t speak to them!): the core of my program has been the same for 20 years. It would be easy to set it up in my garage. However, part of my “feel better” seems to come from the gym process. The most time-efficient setup isn’t always best.
My aerobic goal is “about an hour, every day.” I’ll go longer when I can hike trails with my wife or son. I do a bunch of walking on top of the aerobic exercise.
Learning to navigate the physical decline of middle age is a benefit of middle age.
The days that start with training are clearly better.
Pay attention to better.