Case Study: Fitness Over 40
When it comes to getting fit and strong, being over 40 doesn’t mean you can’t make big progress! We find that a lot of our clients have still yet to tap into their true potential in training and nutrition. With planned progression, properly managed training volume and intensity and a good recovery strategy you can still perform at your best.
| Case study: | Female client approaching 50, runs her own business. |
| Goal | Become fitter and stronger than ever, with the secondary goal of being able to run a 10k obstacle course with friends |
| Level: | Deconditioned-has had a few years away from training |
| Key findings from planning session: | regularly travels
Experiencing right knee and right shoulder pain in recent years- postural imbalances to be addressed in training plan Ability to train often in the week whilst not away. |
| Key performance indicators | Improve movement quality, especially at hips and shoulders.
Increase Strength in barbell and bodyweight movements. Improve fitness- ability to run 10k |
| Time frame | 14 weeks for obstacle race, no time frame otherwise.
|
Weekly Plan
| Day | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Training | Strength | Low Intensity Aerobic | Strength Endurance/Aerobic Power | Off | Strength | Low Intensity Aerobic | Off |
Phases of Training
| Phase | Phase 1-Weeks 1-4 | Weeks 5-9 | Weeks 10-14 |
| Goal | ADAPTATION
Improve movement quality, sort out knee and shoulder issues, improve movement competence and confidence. |
STRENGTH AND AEROBIC FITNESS
Increase Full Body Strength through gym based training and improve Aerobic Capacity through low intensity aerobic exercise. |
STRENGTH ENDURANCE AND WORK CAPACITY
Improve Strength Endurance and Capacity to perform moderate to high intensity efforts over a longer duration. |
Example Programme
Hockey Ball Trigger Points (Release): Upper Trap, Pec Minor, Glutes, Standing Hip Flexor Stretch with reach above head
Activation+ Warmup: 2×15 on each of Scapula Pull Downs, Banded Clamshells, Glute Bridges, Bodyweight Row
Main Lift:
A1. Trap Bar Deadlift – 4×6 – tempo of 3 seconds lowering with a re-set every rep- 2 mins rest between sets.
Tri-Set:
B1. Front Foot Elevated Split Squat 4×12 – tempo of 2 seconds lowering, 1 second pause at bottom of every rep- 15 seconds rest
B2. 3 Point Row – 4×12 each side – tempo of 2 seconds lowering, 1 second pause at top of the rep when dumbbell is pulled up – 15 seconds rest
B3. Straight Arm Pull Down – 4×15 – tempo of 2 seconds at each part of movement (pull, pause, return) – 2 mins rest.
4 rounds for time:
C1. Hand over hand seated rope pull – 15 metres – rest as needed
C2. Straight arm plank- submaximal effort – stop 5 seconds before max plank effort time – rest as needed
Cool-Down: Static Stretch and deep breathing focused on opening up the chest and hips- Seated lateral stretch of obliques, lats, QL and adductors. Rotational T-Spine Stretch.
Deep breathing while stretching to relax and begin recovery from session.
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✔ In depth posture and movement analysis
✔ Full breakdown of your training history
✔ Our opportunity to fully understand your lifestyle
✔ In depth discussion on your goals and motivation
✔ We’ll take your starting measurements (optional)
✔ Jointly we’ll create your training and nutrition roadmap
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