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Thread: Athletic performance in your 40s?

  1. #1526
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    ^^ this is the gold standard to measure peak fitness


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  2. #1527
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    Athletic performance in your 40s?

    Now 55, I’ve always been compulsively active, skiing all winter, trail building and mountain biking all summer, surfing in the Spring and Fall. Just keeping going, while slowly adjusting down my performance expectations, has served me well. I always get up early, go through a basic yoga routine which serves as an effective body check in, then spend 30 minutes or so focused on my current priorities, usually some mix of rehabbing more recent injuries and compensating for old ones. With a yoga mat, a few bands and hand weights, and a Google search, it seems easy to develop the routines I need. My legs are strong from constant use but I am making a concerted effort to incorporate more upper body resistance exercises, still pretty pathetic compared to the lifting that others here are doing. Keep it simple, minimize stress, stray active, get lots of sleep, eat real food, just a couple of beers per day, and I hope to be skiing until close to the end.
    Last edited by kootenayskier; 02-24-2024 at 09:18 AM.

  3. #1528
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    Quote Originally Posted by Dantheman View Post
    LOL, no, not even close.



    3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

    One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.



    Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

    -Broad jump your height or better
    -Vertical jump >24 inches
    -Hand grip dynamometer score of 40-60 kg
    -Dead hang >60 seconds
    -Bilateral leg extension 1x BW
    -Goblet squat 0.5x BW
    -FFMI >20
    - >25 consecutive push-ups

    https://podcastnotes.org/huberman-la...-guest-series/
    Galpin and Peter Attia have alot to say in this space. Attia’s more focused on what you should be doing now that will allow you to remain healthy and active CC


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  4. #1529
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    Quote Originally Posted by Dantheman View Post
    LOL, no, not even close.



    3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

    One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.



    Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

    -Broad jump your height or better
    -Vertical jump >24 inches
    -Hand grip dynamometer score of 40-60 kg
    -Dead hang >60 seconds
    -Bilateral leg extension 1x BW
    -Goblet squat 0.5x BW
    -FFMI >20
    - >25 consecutive push-ups

    https://podcastnotes.org/huberman-la...-guest-series/
    Galpin and Peter Attia have alot to say in this space. Attia’s more focused on what can you do now to remain healthy and active into your 70’s - 80’s - 90’s.

    For me, I’ve always had a runner’s body - skinny and not alot of muscle mass. So to be able to ski at a decent level through my 70’s, I’m trying to add muscle mass now (mid 50’s) to offset that decline as I age.


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  5. #1530
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    Quote Originally Posted by Dantheman View Post
    LOL, no, not even close.



    3x5 is a lot of volume for DL. Even in Starting Strength, once you get out of the rank beginner phase DLs are done every other week for 1x5. I never do more than 3x3 or 1x5 (work sets), and usually every other week at most.

    One thing about strength is that it's a much more durable adaption than cardio. You can really dedicate some time to it, get stronger than you need/want to, then back off and maintain 80% of what you built with a lot less work.



    Andy Galpin has some good stuff that's not powerlifts. These are all for up to 40, take 10% off for each decade thereafter.

    -Broad jump your height or better
    -Vertical jump >24 inches
    -Hand grip dynamometer score of 40-60 kg
    -Dead hang >60 seconds
    -Bilateral leg extension 1x BW
    -Goblet squat 0.5x BW
    -FFMI >20
    - >25 consecutive push-ups

    https://podcastnotes.org/huberman-la...-guest-series/
    Galpin and Peter Attia have alot to say in this space. Attia’s more focused on what can you do now to remain healthy and active into your 70’s - 80’s - 90’s.

    For me, I’ve always had a runner’s body - skinny and not alot of muscle mass. So to be able to ski at a decent level through my 70’s, I’m trying to add muscle mass now (mid 50’s) to offset that decline as I age.


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  6. #1531
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    Can a over 50 dude post in here? Asking for a friend.


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  7. #1532
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    For those of you in your 50s do you feel like you've lost a lot of fitness since your peak, or at least since say your 30s? I feel like I've lost a bit, but not that much. In skiing I don't feel any difference, but I'm also a pretty casual skier, so it's not like I was ever doing 20 foot cliff drops. I haven't lifted seriously since my 20s, so again I don't have a gold standard for comparison. Where I can compare is swimming, since I started my post-collegiate masters career at 32 and have been swimming competitively since (I'm 53 now). My times are slower now than when I was in my 30s, but I was also training more back then. I also tell myself I could get close again if I just committed myself more, but maybe that's a common refrain. Realistically right now I'm probably two seconds slower in a 100 yard race, which takes less than a minute, so maybe 3-4% slower.

  8. #1533
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    Not really at all. Im sure it’s not reality but in a lot of ways I feel stronger. Just as fast and strong on the skis , have lost a gear on the bike but no big difference. The injuries are what are adding up. Up until about 35, I had a clean slate. Since then, I’ve got a fucking laundry list full and they take a lot longer to heal too!

  9. #1534
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    Quote Originally Posted by The AD View Post
    For those of you in your 50s do you feel like you've lost a lot of fitness since your peak, or at least since say your 30s? I feel like I've lost a bit, but not that much. In skiing I don't feel any difference, but I'm also a pretty casual skier, so it's not like I was ever doing 20 foot cliff drops. I haven't lifted seriously since my 20s, so again I don't have a gold standard for comparison. Where I can compare is swimming, since I started my post-collegiate masters career at 32 and have been swimming competitively since (I'm 53 now). My times are slower now than when I was in my 30s, but I was also training more back then. I also tell myself I could get close again if I just committed myself more, but maybe that's a common refrain. Realistically right now I'm probably two seconds slower in a 100 yard race, which takes less than a minute, so maybe 3-4% slower.
    I’m still doing most of the same things on skis as I was 20 years ago, it’s just been a slow incremental decline in most of my physical capacities, most noticeable since my mid 40s. I’ve been able compensate somewhat by being smoother, more selective, and more prepared, but I’ve definitely lost endurance on the skin track, and recovering from even minor injuries takes way longer.

  10. #1535
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    Athletic performance in your 40s?

    54 here. I’m a bit slower on the bike and uphill on skis vs 10 years ago. The biggest thing I’ve noticed is how much harder I have to work to stay fit and how quickly it goes away if I let up. Recovery from big days or lots of volume definitely takes longer. I joke that riding five or six days a week used to make me skinny and fast and now it just makes me tired and slow.


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    Last edited by ripvw; 02-25-2024 at 09:50 AM.

  11. #1536
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    Quote Originally Posted by bennymac View Post
    In my 40s. Not overweight. No major injuries. Never have had surgery. 6’3” and around 180lbs.

    Aiming to get my deadlift 1RM to 360lbs would serve me how?

    I’m 100% on board with the benefits of strength training. At one end of the spectrum is the sedentary version of me doing zero strength training - at the other end is me doing powerlifting at levels that lead to repeated injury. Somewhere in the middle is a sweet spot where I’m staying fit, enjoying life, avoiding injury as much as possible, performing how I like in my recreational activities.

    I’m careful to not do things in the gym that put me at high risk of major injury. But I’m talking more about micro-injuries - the kind of stuff that puts you out of commission for a week. You can be super strong and flexible but past a certain age (different for everyone) these micro injuries are likely gonna occur - sometimes even when doing the same thing you’ve been doing for years/decades - whether that’s in the gym or on the trails or around the house.

    Aiming for those levels posted above seems to me like 1) it’s gonna eat up a lot of time and focus to get there and 2) it’s gonna increase the risk of getting small injuries from lifting (when part of my goal of lifting is to do the opposite - prevent injury - both in the gym and outside it)
    Yea, I think those numbers are like, for someone who has already hit those numbers in younger years and is justmainting.

    Waking up on your 40th birthday and saying welp, I'm 40, time to get that 1.5X bodyweight squat is silly.


    I'm only 38, but I both never lift very heavy, and also regularly get told things like I am a 'powerful' skier. I do all my squats on the platform side of a bosu ball though, so fast twitch muscles are worked way more than just a standard front squat.

    That to me, is the biggest utility skiing. We aren't linebackers, this isn't about how hard you can push for like 6 or 8 seconds at a time. Its about your ability to balance, holding a certain amount of strength while balancing, but also then periodically having short duration movements where you either have to resist a lot of g forces, or explosively spring with your legs.

    These last two might benefit from higher squat numbers, but its the need to hold static strength while balancing, doing an explosive movement, then without any rest, going back to the balancing and static strength deal that I think is the most taxing to your muscles while skiing.

    10 to 15 minute sets of switching back and forth between squats and upper body exercises, all while balancing on the platform side of a bosu ball, and not stepping off or taking any breaks, seems to me, to be the best preparation for skiing. Especially when combined with single leg balancing exercises on the bosu ball, and single leg plyometrics.
    __________________________________________________ __________________________________________________ ________________
    "We don't need predator control, we need whiner control. Anyone who complains that "the gummint oughta do sumpin" about the wolves and coyotes should be darted, caged, and released in a more suitable habitat for them, like the middle of Manhattan." - Spats

    "I'm constantly doing things I can't do. Thats how I get to do them." - Pablo Picasso

    Cisco and his wife are fragile idiots who breed morons.

  12. #1537
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    Ligety talks about his training at 17:30 in this podcast:

    https://open.spotify.com/episode/2yy...u1F2dJVGrE5Leg

    His focus sounds like it was much more on muscular endurance than it was on 1 rep max.

    (Note that the lead in to this was talking about the 35m skis and how demanding they were.)

  13. #1538
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    Quote Originally Posted by leroy jenkins View Post
    Yea, I think those numbers are like, for someone who has already hit those numbers in younger years and is justmainting.

    Waking up on your 40th birthday and saying welp, I'm 40, time to get that 1.5X bodyweight squat is silly.


    I'm only 38, but I both never lift very heavy, and also regularly get told things like I am a 'powerful' skier. I do all my squats on the platform side of a bosu ball though, so fast twitch muscles are worked way more than just a standard front squat.

    That to me, is the biggest utility skiing. We aren't linebackers, this isn't about how hard you can push for like 6 or 8 seconds at a time. Its about your ability to balance, holding a certain amount of strength while balancing, but also then periodically having short duration movements where you either have to resist a lot of g forces, or explosively spring with your legs.

    These last two might benefit from higher squat numbers, but its the need to hold static strength while balancing, doing an explosive movement, then without any rest, going back to the balancing and static strength deal that I think is the most taxing to your muscles while skiing.

    10 to 15 minute sets of switching back and forth between squats and upper body exercises, all while balancing on the platform side of a bosu ball, and not stepping off or taking any breaks, seems to me, to be the best preparation for skiing. Especially when combined with single leg balancing exercises on the bosu ball, and single leg plyometrics.
    I guess we can add kinesiology expert to the list of things LeRoi excels at. 38? You’re still a child


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  14. #1539
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    Quote Originally Posted by MagnificentUnicorn View Post
    I guess we can add kinesiology expert to the list of things LeRoi excels at. 38? You’re still a child


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    Its hilarious that you say this immediately after someone posts a link of ted liggity basically saying the same thing I said.


    We should have a ski off. And put money on it. Like, lots of money. Shit, lets make it real, and play for blood shall we? Winner takes a finger or an ear then I get to wear it on the necklace with the others.
    __________________________________________________ __________________________________________________ ________________
    "We don't need predator control, we need whiner control. Anyone who complains that "the gummint oughta do sumpin" about the wolves and coyotes should be darted, caged, and released in a more suitable habitat for them, like the middle of Manhattan." - Spats

    "I'm constantly doing things I can't do. Thats how I get to do them." - Pablo Picasso

    Cisco and his wife are fragile idiots who breed morons.

  15. #1540
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    Athletic performance in your 40s?

    Like I said, you’re an insecure child. You’re probably well versed in spare checking


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  16. #1541
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    Quote Originally Posted by MagnificentUnicorn View Post
    Like I said, you’re an insecure child. You’re probably well versed in spare checking


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    What in the world does this have to do with athletic performance in your 40s? Would you like to discuss the topic at hand, or throw some kind of a temper tantrum?

    Or shall we engage in feats of strength to determine whos a better athlete?
    __________________________________________________ __________________________________________________ ________________
    "We don't need predator control, we need whiner control. Anyone who complains that "the gummint oughta do sumpin" about the wolves and coyotes should be darted, caged, and released in a more suitable habitat for them, like the middle of Manhattan." - Spats

    "I'm constantly doing things I can't do. Thats how I get to do them." - Pablo Picasso

    Cisco and his wife are fragile idiots who breed morons.

  17. #1542
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    Athletic performance in your 40s?

    You’re not 40. What does your opinion matter ?

    It’ll be fun watching your insecure rambling for a while


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  18. #1543
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    We have a thread for that.

  19. #1544
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    Quote Originally Posted by MagnificentUnicorn View Post
    You’re not 40. What does your opinion matter ?

    It’ll be fun watching your insecure rambling for a while


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    ehh, you gotta do waaaay better than this if you want to rile me up. I mean, what even is there to rant about here? Its too stupid to have much to say about it.

    I mean, you're not 40 what does your opinion matter? Was this supposed to be ironic? Like, in the sense that its something a 3rd grader would say to taunt another, but its also making it clear the person saying it is over 40?

    I'm left more confused and bored than anything.


    And i was suggesting we forget this matter of opinions and make it about feats of strength and finger necklaces for the victor but here you go with this weak ass opinion shit.
    __________________________________________________ __________________________________________________ ________________
    "We don't need predator control, we need whiner control. Anyone who complains that "the gummint oughta do sumpin" about the wolves and coyotes should be darted, caged, and released in a more suitable habitat for them, like the middle of Manhattan." - Spats

    "I'm constantly doing things I can't do. Thats how I get to do them." - Pablo Picasso

    Cisco and his wife are fragile idiots who breed morons.

  20. #1545
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    Quote Originally Posted by leroy jenkins View Post
    ehh, you gotta do waaaay better than this if you want to rile me up. I mean, what even is there to rant about here? Its too stupid to have much to say about it.

    I mean, you're not 40 what does your opinion matter? Was this supposed to be ironic? Like, in the sense that its something a 3rd grader would say to taunt another, but its also making it clear the person saying it is over 40?

    I'm left more confused and bored than anything.


    And i was suggesting we forget this matter of opinions and make it about feats of strength and finger necklaces for the victor but here you go with this weak ass opinion shit.
    Keep it coming, moar words!


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  21. #1546
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    I bet you think about me when your wife lets you fuck her when her boyfriend is out of town and getting angry is the only way you can finish. You're obsessed with me.
    __________________________________________________ __________________________________________________ ________________
    "We don't need predator control, we need whiner control. Anyone who complains that "the gummint oughta do sumpin" about the wolves and coyotes should be darted, caged, and released in a more suitable habitat for them, like the middle of Manhattan." - Spats

    "I'm constantly doing things I can't do. Thats how I get to do them." - Pablo Picasso

    Cisco and his wife are fragile idiots who breed morons.

  22. #1547
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    I’m not married, but nice fantasy. I’m sadistic, I like poking fun at the village idiot.


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  23. #1548
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    As to the why? I could say something cheesy like "your health is your wealth" or "nothing feels better than feeling good" but really it is more like "this guy is 54 and I want to have as much fun as he is having".


  24. #1549
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    Gaffney is setting a really high bar, especially considering that his prior two seasons have both ended prematurely with gnarly wrecks resulting in multiple serious injuries.

  25. #1550
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    Agreed. I'm not saying that level of skiing is attainable for me, but it sure is motivation to get away from the desk and throw some weights around. As is every other smiling old dude getting after it.

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