Weekly Workouts Introduction

Weekly Workouts Introduction

Welcome to our "Weekly Workouts" page where I'll describe our fitness week ahead and hopefully share some insight into the methods and means I'll be using in training our senior population.

This is the beginning of a two year fitness regimen which systematically cycles through ten specific fitness attributes on a regular basis. This program is approached with an eye towards improving the lives of seniors who have literally inherited decades of increased longevity. It is our intention therefore, to enable these extra years to be enjoyable, quality years!

These ten specific attributes of:

Strength        Accuracy           Stamina        Balance       Flexibility          

Power            Coordination     Speed            Agility          CV Endurance

will be cycled through on a Monthly, Weekly and Daily basis using a two pronged strategy.

Strategy for Growth

This first prong involves an approach towards growth that is careful, deliberate and focused. For this type of improvement we utilize a monthly cycle that enables our members at least 10 to 12 opportunities to refine their performance for each attribute. The attributes of Accuracy, Stamina, Balance, Power, Coordination, Speed and Agility will be the focus of an entire month twice throughout this initial two year period. Each month will ideally begin with our "Metric Monday" where we simply obtain a concrete metric to empirically determine a baseline from which we can measure future improvements or a decline in performance. Since the attributes of Strength, Flexibility and CV Endurance are recognized as exceptionally valuable, they will be included with every workout we do. They are therefore only included as Monthly Attributes once, at the beginning of our two year cycle.

These monthly periods directed at growth utilizing a progressive overload that will be characterized as "Working Endeavors" in which sufficient effort is expended to qualify as a significant challenge.

A Strategy for Maintenance (The Second Prong)

Along with regular, extended periods of targeted growth, this program finds tremendous value from the "Use It or Lose It" philosophy. If, over a long period of time (think 30 years), we simply and casually engage these "minor" attributes on a regular basis, we are way less likely to lose capacity therein. We may even find we minimally grow and improve. We therefore include a less concentrated weekly and daily cycle of said attributes as an integral part of the program.

These weekly and daily inclusions will be characterized as "Casual or Recreational Endeavors" in which we engage these attributes in more of a spirit of fun! Every week I will also highlight ways in which we can engage these attributes outside of the gym and make their inclusion parts of our lifestyle.

For a complete two year listing of these cycles you may refer to:
http://www.methuselahfitness.com/p/a-two-year-program-template.html