Athletic performance in your 40s?

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Originally Posted by concretejungle

:rolleyes2

He's got compound lifts. He's fine. Fucking crunches, really?

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crunches are great. poorly performed crunches are not.

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Originally Posted by californiagrown

So $120/month is an affordable gym now? #gymflation #pumpedupprices #WOD=WalletOuttaDinero


Actually though, as long as you enjoy it, good for you. Anything you do to improve your health/fitness is a good thing and people who hate on crossfit are kinda like a gaper skier who still hates on snowboarding. Im just bitter cause i work out in a spider infested, cold/hot, cramped garage and miss nice gyms.

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$120 is affordable for classes, yes

Crunch, you say?

https://encrypted-tbn0.gstatic.com/i...AhlZM&usqp=CAU

Scars on the roof of my mouth.


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You were supposed to eat them with milk.

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Originally Posted by rod9301

Don't see core. Without weights go to 300 reps, add weights, 45 lbs or so, go to 80 crunches

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You’re calling out his regimen for missing something and then you call a proper core workout = 300 crunches?

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Originally Posted by bennymac

You’re calling out his regimen for missing something and then you call a proper core workout = 300 crunches?

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If he does 300 he'll have plenty of time to make sure they're not "poorly performed crunches" though.

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Originally Posted by Viva

You were supposed to eat them with milk.

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Lol, I did but when high AF they didn’t sit long enough to soften.


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Originally Posted by concretejungle

If he does 300 he'll have plenty of time to make sure they're not "poorly performed crunches" though.

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My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

I do core week 5 mornings a week first thing when I wake up so don’t include it in my lifting routine. I also have 5+ hours on the bike most weeks between my bike commute and some fun MTB rides that switch out for skis days in the winter.
I know I could do more, I rowed in college and that was like 6x rowing workouts plus 3x lifting per week but I have a job, a family and don’t recover like I’m 20 anymore.

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Originally Posted by rod9301

Don't see core. Without weights go to 300 reps, add weights, 45 lbs or so, go to 80 crunches

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Originally Posted by bennymac

You’re calling out his regimen for missing something and then you call a proper core workout = 300 crunches?

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There are 3 types of crunches i do

On my back, lift legs up and then lift them more until the but is way of the floor.

Knees bent
Knees straight

Lately I've been using a pulley with 65 pounds, on my knees, and pulling down, using the abdominal muscles.

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And i forgot side bends, feet up, with 40lbs, plus planks and ab roller again with 40 lbs.

I'll just trying to show stuff that works for me.

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You guys make me laugh. 40's? Hah! This 73 year old hadn't run in about 7 or 8 years due to back and leg pain from spinal stenosis. I've been hiking and biking to keep my legs in shape, but now my knee has limtied my hiking and my back is much much better so I started running again. I managed a mile of half walking and half running. When I recover I'll do it again and restart my leg blasters which I do every fall. So stop feeling sorry for yourselves at 40.

I do have to say that after practicing a wide variety of lower body aerobic and anaerobic exercises for decades that running is as good as anything for the legs and for overall endurance and fitness--maybe the best.

Also, it would be nice if the high weren't 93 in October.

I’m not saying core work isn’t important.

But if the majority of your core work is done with your back supported against a floor IMHO you are really unbalanced in your approach - whether you do 30 or 300 or 3000 reps. At best it’s a waste of time and energy to do that much focused work on the rectus abdominus. Worse it could easily be contributing to poor posture and lower back issues.

Lying on your back doing crunches is not a functional exercise - when other than that do you replicate this type of movement in real life?

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Originally Posted by carlh

I do core week 5 mornings a week first thing when I wake up so don’t include it in my lifting routine. I also have 5+ hours on the bike most weeks between my bike commute and some fun MTB rides that switch out for skis days in the winter.
I know I could do more, I rowed in college and that was like 6x rowing workouts plus 3x lifting per week but I have a job, a family and don’t recover like I’m 20 anymore.

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If you have access to a rower, that will get you in the best ski shape. The year I focused on rowing was the year I felt the best. Increase the damper and get a strength workout at the same time.

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Originally Posted by carlh

What’s everyone’s lifting routine. Ski, bike and general functional strength are the goals, currently lifting 1x per week but probably should up to 2x. My routine now is squats, deadlifts, bench, pull-ups, straight leg rdls and bent rows. Aiming for 3x10 reps for each. I also do some single leg work on another day for stability.
I feel like I’m hitting the big movements with this set but if I add another day it seems worth switching up the movements. I have a 2 post rack, bar, bench and pull-up bar but don’t have dumbbells.

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It’s solid workout. I wrote a bunch below but not to say what you’re doing isn’t effective.

Are you doing any plyometrics or explosive exercises? For skiing that’s probably the most important.

On the weights I’d sub in some more single leg training in similar patterns, so each of your two days would have some bilateral and unilateral movements. Single leg squat to box, rfess, and single leg deadlifts. Also you lack some core work. I’ve become a bit of a zealot and evangelist for anti rotation exercises like a Pallof press or 1/2 kneeling cable chop. Progressively overload on all lifts. Personally I get bored with the same rep scheme and rotate between 4-12 reps.

Make sure you are taking care of your mobility and movement patterns. For injury prevention this might be most important.

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Originally Posted by bennymac

I’m not saying core work isn’t important.

But if the majority of your core work is done with your back supported against a floor IMHO you are really unbalanced in your approach - whether you do 30 or 300 or 3000 reps. At best it’s a waste of time and energy to do that much focused work on the rectus abdominus. Worse it could easily be contributing to poor posture and lower back issues.

Lying on your back doing crunches is not a functional exercise - when other than that do you replicate this type of movement in real life?

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This. The “core” work that matters is what you get from things like planks, anti rotation, suitcase carries, bear crawls. Lots of other good ones too but those 4 cover the patterns you should include.

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Originally Posted by Supermoon

My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

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I think this is what we do here now...

Attachment 471643

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Originally Posted by Supermoon

My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

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With those pull ups alone you'll never boulder 8C+

Add 50 one armed each and 10 two Finger pull ups onecarmed on the small beast maker 2000 pockets. ( obviously each two Finger combo)

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Originally Posted by neufox47

This. The “core” work that matters is what you get from things like planks, anti rotation, suitcase carries, bear crawls. Lots of other good ones too but those 4 cover the patterns you should include.

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Whats interesting is that there are many coaches out there who preach core work should heavily focus on anti movement and stability, but if you look at any actual athlete's training programs they are filled with dynamic core movements. IMO, the anti movement stuff is a great warmup and activation and helps with injury prevention, but the dynamic work is where you will see performance benefit. Personally, i like banded chops/twists or landmine twists, leg raise variations, banded crunches, and ill throw in banded reverse side bends as well.

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Originally Posted by phatty

If you have access to a rower, that will get you in the best ski shape. The year I focused on rowing was the year I felt the best. Increase the damper and get a strength workout at the same time.

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An Erg is probably the next piece of equipment im getting for my garage. i really like the big ROM it forces you into, and its ability to be used as a full-body session that it also easy on the joints.

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Originally Posted by EWG

Barron is not wrong, but I'd submit that it barely matters. Studies have shown that the difference between low reps/heavy weights and high reps/low weights are quite minor, and I'd bet none of us non professional athletes would notice. Personally, for legs I like high weights low reps because it conflicts less with my hobbies (less fatigue builds up in my experience.) I like the same for upper body cause it's faster.

Minimal exercises just to keep things solid (variations in parens are optional but it really helps things to mix it up):

Upper Body:
Bench press (incline, dumbbell, bar, push ups)
Curl (million variations)
Arm raise (sides, front etc)
Lat pulls (raises, pulls, rows - anything to hit lats)
Overhead Press (bar, dumbells)
Tricep (extentions, push downs, pull downs, etc)

Lower Body:
Squats (back, front, heel elevated, split, kettlebell, single leg)
Deadlifts (bar, dumbbell, single leg)
Lunge (front, back, side)
Hip Thrust
Calf Raise (single, double)

Don't forget abs.

Once a week is better than nothing, twice a week is great. You'll get 70% of the benefit of a full-on weight program by doing these exercises and variations thereof twice a week. That's massive and each routine can be done in maybe 20-30 minutes if you are set up and focused. Full program is more like 5 days a week and an hour per day which I don't have time for. I'll take the 70% solution - and it's probably more like 80-85% if you do it really well.

And you can add a million other exercises, but for me these are the ones you have to do to not lose function and to stay strong.

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Pffft...40's?! I'm 57. I only do squats and bike for legs (2x week). Sometimes I'll mix in stairs at the local stadium and a mile or two on their rubberized track (years of running have made running on hard surfaces make my hip hurt).

My upper body weight routine is almost exactly what's listed here (2-3x week). I rotate through different muscle groups (arms one day, chest another, shoulders etc...) to where I'm hitting one group about 3 times a month. I read somewhere that at my age, more rest time is the key. I keep a calendar in my workout area where I track what I do (this is crucial, it's hard to remember what I did last session). It seems to work well for me. I don't usually get sore after a workout. Sometimes I do if I go extra hard, but usually I just feel it a little.

I do abs every weight day.

I've been doing variations of this routine since I was about 30.

I feel like I get good results. My non regular exercising weekend warrior friends are always breaking down. My co-workers are always asking how I stay in shape "at your age". I keep telling them, "You've got to make the deposits, there are no loans of race day." But just like saving money, people have trouble making those deposits.

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Originally Posted by neufox47

It’s solid workout. I wrote a bunch below but not to say what you’re doing isn’t effective.

Are you doing any plyometrics or explosive exercises? For skiing that’s probably the most important.

On the weights I’d sub in some more single leg training in similar patterns, so each of your two days would have some bilateral and unilateral movements. Single leg squat to box, rfess, and single leg deadlifts. Also you lack some core work. I’ve become a bit of a zealot and evangelist for anti rotation exercises like a Pallof press or 1/2 kneeling cable chop. Progressively overload on all lifts. Personally I get bored with the same rep scheme and rotate between 4-12 reps.

Make sure you are taking care of your mobility and movement patterns. For injury prevention this might be most important.

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Yeah, about a month ago i started the pallof and rotational cable crunches. They don't seem to do much, at least compared with side bends, feet up, with 40lbs on my back

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Originally Posted by GiBo

My non regular exercising weekend warrior friends are always breaking down. My co-workers are always asking how I stay in shape "at your age". I keep telling them, "You've got to make the deposits, there are no loans of race day." But just like saving money, people have trouble making those deposits.

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You could shorten that answer even more to just, "Consistency." Most people really don't like hearing that one.

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Originally Posted by Dantheman

You could shorten that answer even more to just, "Consistency." Most people really don't like hearing that one.

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That's where getting injured gets yah. It takes away that consistency and things start to become a problem. Domino effect.

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Originally Posted by Dantheman

You could shorten that answer even more to just, "Consistency." Most people really don't like hearing that one.

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It really favors those that like routine. As people move towards "ski conditioning", just remember to make the baseline health and fitness a priority. Crossfit, lifting heavy, exotic exercises can be great if you are not overweight, have decent strength and mobility, focus on eating and sleeping, moderate the substances and so on.

If you a hitting Wendy's a couple times a week, waking up with a hangover, sleeping like shit and are generally stressed, prioritize this shit.

Also, YouTube has a ton of ski conditioning routines so if you don't want to go to the gym but want some structure, these can be helpful.

Any if Danno is paying $15/visit for a class I think that is pretty fair value.

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Originally Posted by Dantheman

You could shorten that answer even more to just, "Consistency." Most people really don't like hearing that one.

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That's where getting injured gets yah. It takes away that consistency and things start to become a problem. Domino effect.

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Originally Posted by EWG

That's where getting injured gets yah. It takes away that consistency and things start to become a problem. Domino effect.

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No kidding. I sprained my wrist in March and it’s screwed me all summer. Can’t hold handlebars on a bike, or lift any weight, do push-ups/yoga. Now I’m trying to work my way back out of it but it sucks.

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Originally Posted by Danno

It's something like $120/mo for 2x/wk. And yeah, I am careful and have no intent of posting workouts on FB or using the stupid names.

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Nobody does when they start... yet here we are.

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Originally Posted by Supermoon

My routine is quick and simple. I do 300 crunches, 600 push ups, a 16 mile run at race pace, and finish it off with 142 pull ups.

Just do that twice a day, 31 days a month and you’re gonna get to about 70%.

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I hope you’re stretching first

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Originally Posted by californiagrown

An Erg is probably the next piece of equipment im getting for my garage. i really like the big ROM it forces you into, and its ability to be used as a full-body session that it also easy on the joints.

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Honestly, outside my dumbells and pull up bar, my Concept 2 is my most used piece of exercise equipment, especially over the dark winters here in Seattle. You can do fast, hard workouts or do longer cardio focused. Throw on a show/movie and you're good. I usually break it up with some weights at intervals to get the full body hit.

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Originally Posted by Dantheman

You could shorten that answer even more to just, "Consistency."

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Where can i buy this, and can i dry scoop it?

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Originally Posted by grskier

Nobody does when they start... yet here we are.

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you have permission to shoot me if I start doing this.

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Originally Posted by californiagrown

Where can i buy this, and can i dry scoop it?

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I’m currently drinking some protein powder with a bit a creatine added. I do this pretty consistently. This is all that’s required, no?

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Originally Posted by phatty

Honestly, outside my dumbells and pull up bar, my Concept 2 is my most used piece of exercise equipment, especially over the dark winters here in Seattle. You can do fast, hard workouts or do longer cardio focused. Throw on a show/movie and you're good. I usually break it up with some weights at intervals to get the full body hit.

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If I had the space I would own a C2 for sure. But I don't, so I have an Airdyne instead and it definitely checks the "full-body, easy on the joints" box. With the COVID home gym boom over you can probably find them used for really cheap again. Intervals on those things will wreck you.

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Originally Posted by californiagrown

Where can i buy this, and can i dry scoop it?

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Heh.

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Originally Posted by J. Barron DeJong

I’m currently drinking some protein powder with a bit a creatine added. I do this pretty consistently. This is all that’s required, no?

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I feel like there is a study out there showing that this does result in more hypertophy compared to the control group. YMMV and im not searching around.


Hot take- dry scooping is a superior method for ingesting 1tsp or less of supplement powders (preworkout, EAAs, creatine especially, etc). premixing is just a waste of time and requires preplanning if on-the-go.

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Originally Posted by Dantheman

If I had the space I would own a C2 for sure. But I don't, so I have an Airdyne instead and it definitely checks the "full-body, easy on the joints" box. With the COVID home gym boom over you can probably find them used for really cheap again. Intervals on those things will wreck you.

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Yeah I have one of those, too. The computer stopped working (it's at least 25yrs old) and love it. Don't use it as much as the C2 but need to get on it more. I was lucky to buy it close to 10 yrs ago for $50.

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Originally Posted by californiagrown

I feel like there is a study out there showing that this does result in more hypertophy compared to the control group. YMMV and im not searching around.


Hot take- dry scooping is a superior method for ingesting 1tsp or less of supplement powders (preworkout, EAAs, creatine especially, etc). premixing is just a waste of time and requires preplanning if on-the-go.

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Yes, apparently even just increasing protein consumption wihout exercise leads to muscle growth, to an extent.

Recommendation to maximize muscle growth if you’re training for hypertrophy is 1g protein/lb. body weight each day.

(I am actually doing some lifting to spur growth.)

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Originally Posted by californiagrown

I feel like there is a study out there showing that this does result in more hypertophy compared to the control group. YMMV and im not searching around.

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Consuming more than ~30 g of protein at one time does stimulate muscle protein synthesis independent of resistance exercise. Nothing like protein+resistance exercise does, but there is a measurable effect. I also won't be providing citations.

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Originally Posted by phatty

Yeah I have one of those, too. The computer stopped working (it's at least 25yrs old) and love it. Don't use it as much as the C2 but need to get on it more. I was lucky to buy it close to 10 yrs ago for $50.

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Nice. I paid more like $150 for mine (in January 2020, talk abut timing), but from a retired guy who refurbed and flipped old exercise equipment for a hobby and had brought it back to like-new condition. Still runs like a top and it there's no way it was made later than the early '90s (all metal). One thing he told me when I picked it up is that the computers usually stop working because the contacts get dirty. He said you can often bring them back to life by opening it up and cleaning them with a pencil eraser.

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Originally Posted by Dantheman

If I had the space I would own a C2 for sure. But I don't, so I have an Airdyne instead and it definitely checks the "full-body, easy on the joints" box. With the COVID home gym boom over you can probably find them used for really cheap again. Intervals on those things will wreck you.

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I rowed in college and would love an erg. Best full body workout I ever got. Also space constrained, alas.

(Narrowly trumps skate skiing, which narrowly trumps completive swimming. In terms of sucking, nothing trumps swimming.)

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Originally Posted by EWG

That's where getting injured gets yah. It takes away that consistency and things start to become a problem. Domino effect.

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For sure. Broke my back, then heart surgery. I understand that I will never get back what I had before all that started 5 years ago. The older you get the longer recovery from injury and illness takes. To my mind the difference between being young and being old is whether or not you can fully recover or not. Varies by person and preexisting fitness level of course, but when you see someone in their 70's or 80's still performing at an impressive level the odds are very high that they've never had a bad injury or illness.