Squat day change 3 2nd squatting movement Back squat to calve raise. We're all different…
How not to kill yourself ( strength training for masters)
I’m Kevin Strachan, I’ve been involved in Powerlifting and strength training for more than 30 years. I’ve been a New Zealand Powerlifting champion and record holder in 4 weights classes and 3 age divisions.
Currently Masters (3) – 60 plus. Over the last 10 years I have dedicated my time to coaching some of NZ’s top powerlifters though to a World level.
Now as a masters (3) I’m having another crack at NZ records. Like a lot of people my age its been a while between drinks and even though I’ve spent many hours in the gym I’ve been coaching not training, well that’s my excuse for not training you can use your own! :).
Now how to restart or start for that matter, when we have a few more summers than we would like
Firstly is it practical?
Yes most definitely, It truly is never too late. We have to temper that with a little more preparation before we launch into a intensive strength training cycle.
Range of motion is far more important as we get older and try not to fall into the trap of the endorphin fueled “I used to be able to do 10 at that weight” The body is a little less forgiving than it use to be.
It’s surprising how quickly It all starts to feel better, we’re all different so listen to your body.
The basic’s of strength training hasn’t changed since you’ve been away.The large compound movements, Squat, Bench, Deadlift are still by far the best way to increase strength, and you can do them in almost any Gym
As I said before the range of motion is what is important, spending a month with lighter weights and good form, will pay dividends when you start your first strength cycle. A simple ascending weight program is an excellent place to start, 3 exercises at day 3 days a week
Next week I’ll go into more detail with the strength program, Day 1 week 1