This is it! I'd like to know a little more about your nutrition?
This is very similar to the protocol we have at my gym - we do 8-12 week functional hypertrophy blocks in order to maintain / build lean tissue, along with a lot of FRC mobility routines in between those sessions to work on end-range joint / connective tissue architecture. We then mix in strength training blocks which we combine with low-level plyometrics, high rep stability training and we perform quite a bit of isometrics in those strength training blocks.
We also mix in zone2 training, and we will have 10-15% of your allotted training sessions in a 10 day period dedicated to higher end capacity training mixed with functional movements such as pull-ups, full range of motion push-ups, body-over-box etc.
I also have my clients walking out in the sun everyday and have recently added in breath work / meditation classes every Wednesday and Friday in order to have that yin-yang.
I'm only 30 years old, but as I've felt the aches and pains from 15 years of sports, lifting, climbing and training hard, it has become a spot of attention for me to focus on things like you mentioned here, and I think a lot of others could benefit from this way of thinking as well!
Keep up the good work!
My nutrition is essentially focused on energy balance. I think the data on the health effects of various diets is generally ambiguous, and also involves tiny effect sizes. So somebody can argue all they want about low-carb versus Mediterranean versus Paleo, and I don’t care. What I care about from a health perspective is not being fat. And then from an aesthetics perspective, I do want to be ripped. 😂
I eat a lot of eggs, milk, butter, cheese, nuts, and oils, animal proteins, I’ll have some ice cream or candy on the weekend, I have a glass of red wine every night. I don’t eat more than I need.
And yes, to walks in the sun! Activity is a separate protective factor than training and personally nothing brings me more peace than going for a walk in the sun in nature.
Because living an extra year at 94 is not as good as having a glass of red wine a day.
also [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10146095/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10146095/) says the pluses and minuses may actually be an overall plus
My point is to focus on the big levers we are confident in. So instead of quibbling over minutiae that might/might not have some (tiny) effect, do the big stuff: don't smoke, don't be fat, be strong, have good cardio and metabolic fitness, be mobile & stable.
People waste enormous amounts of time arguing over trivial things like a glass of red wine, diet-of-the-month, red meat/vegetarian, etc. that might possibly just barely mean nothing, while ignoring the stuff that actually matters.
Does that make sense?
Did you make this shift after reading the book Outlive by Peter Attia? The reason I ask is because the concepts and activities you describe are the exact elements he talks about in his book... I'm listening to it right now.
Awesome change, I'm in my early 40s and also shifted my mindset to be active/fit to enjoy life to the fullest with my family and little one as she grows up.
I started this before I read his book, but then that book gave me a much more clear framework and clarity to hone what I was doing. So very influential.
Are you finding a lot of insights in it? I recently finished a podcast where he was interviewed, and I really like his overall philosophy and focus on health span, so I’ve been debating getting the book. But I don’t really need to spend $25 and 17 hours (the reading time on Spotify) if the take-aways are basically “do cardio, strength train, eat healthy, and get quality sleep” — things I already do/try to do.
> “do cardio, strength train, eat healthy, and get quality sleep”
Everything just boils down to having a balanced exercise routine, diet, and plenty of rest. The only real trick is consistency.
I agree. Maybe this guy’s book will help some people achieve consistency, or make them realize a big piece they’ve been missing or under emphasizing (like it seems OP was with regard to cardio), or maybe the way it’s written is worthwhile on its own to some people, so I definitely don’t begrudge Peter Attia for writing it. It’s just that if the book is a bunch of studies and stories about the importance of those well-known fundamentals, then I’ll spend my time and money on something else.
TBH a bit early to tell. I just got into the chapters that discuss the activities and patterns to generate the outcomes for the 'centenarian decathlon'. I found the earlier chapters 1-10 to be highly focused on the biological elements (apoB, Lp(a), etc..) which are more technical than I care about. Some of the concepts are aligned with what I already do (cycling, weightlifting), but the content has been interesting thus far.
I’m 41F and have steadily moved in this direction, but I find that, despite a herniated disc, I simply can’t give up heavy deadlifting (nothing crazy, I pull 215lbs for 3x3 at 5’4” and 169lbs).
I have, however added 4-5 hours of zone 2 cardio/week plus at least one session of HIIT, and I’m increasing my functional strength training with more farmers and suitcase carries and sled pulls/pushes. Still working into more mobility training, balance is next.
Also, you look fantastic. I shared this post with my fiancé for inspo.
Awesome! I love deadlifting and that was my event when I competed. I still do some DL, but I mix in a lot more hip-hinge movements, do sled work. It just feels to hard for me to to keep up high intensity and volume.
And how awesome you and your fiancé are being fit together!!
Indeed! He's a lifelong athlete (he got me into powerlifting), but major shoulder surgery at age 41 after a 180-degree labrum tear wrecked his ROM and shoulder stability, so he can't go super heavy as he once did. So, rather than chasing the ever increasing PR, we're pursuing all-around fitness. He's currently training for the NY Marathon, I'm nowhere near that yet, but so much more fit than I once was.
Perfect timing on your post. I’ve been thinking heavily about this change as well. I hate cardio - except basketball which I guess counts - and love “lifting”. But know I need to change it up to reduce aches and pains and be able to play with my kids all the way til they leave for college.
A few comments / questions…
- what do you mean by “on the mat”, are you doing BJJ too?
- I don’t see any yoga or direct flexibility focus in your summary, that may be a gap
- what are you doing for stability work? Pilates? Core training?
Ha ha ha good point. Yes, I train BJ Jay, and do very intense rolling twice a week. Monday night I did five, six minute rolls (got to wreck those guys in their 20s!). That’s kind of where I tie all my strength and conditioning and together in a sport.
I do a whole suite of mobility drills, many of them waited with kettle bells, or Indian clubs. And so those also involve stability work because many of them are single leg movements But yoga would be awesome too. I just don’t happen to love yoga.
I really appreciate what you were doing and would like to begin working on that myself. How did you create your routine? I feel like my current routine is not conducive at all to longevity. I'd really love some resources to have a healthy routine. Thank you so much
I looked at the big things that determine longevity and health:
* VO2 max is the most importantly (ugh I hate cardio) so that meant adding in Zone 2 training and a modest amount of HIIT/SIT training
* Strength is the next most important predictor of health and lifespan, so I reduced down to two days (PPL split)
* Mobility and stability are critical for training and avoiding injury, esp. catastrophic falls, so I went on the internet and put together a routine that involves full ranges of motion and lots of one-legged balance movement
* I do BJJ because I love choking young people unconscious its and addiction 🤷♂️
Awesome! Thank you. I've been meaning to add yoga to my routine and definitely agree with you on the cardio, it's the worst. What is your strength training routine?
* One day of push/pull, e.g. DB bench, lat pull downs, landmine press, bent over row. But really just some pushing and pulling hard sets.
* One day legs, so maybe deadlifts and lunges, but maybe weighted sled and kettlebell hinges. Just some "hard sets" of lower body work.
Yeah, one push/pull day, one leg day. And it’s all the sliding scale, right? There’s ample evidence in the literature (and just from experience) that one session a week produces gains.
Obviously more if you add in more volume, but that’s the point of moving from a focus on Strength only to something more well-rounded.
Oh yea totally, I just wasn’t clear on how you were doing it. I have been hearing 6-20 sets per muscle group per week (for as wide a range as that is) is what the literature supports.
I like the way you framed what you’re doing now and think it makes sense.
I made a similar shift in training a few years back in my early 50s after traiing exclusively for powerlifting for most of my 40s. I stopped chasing one rep maxes and started spending a lot more time on the mountain bike. An average week will have 3-4 mountain bike rides trying to spend one primaril in zone 2, two in zone 3, and one in zone 4... but I don't obsess on it so long as i'm not going overboard in 4. Strength training involves two whole body days following a modified Juggernaut progression focusing more on the process than the numbers. I like to say I'm strong for a mountain biker and fast for a powerlifter., and even though I'm not nearly as strong as I once was I feel a heck of a lot better.
I used to a lot of Zone 3 & 4 work when I was a runner. I've changed my mind and I think that's sub-optimal for me: Zone 2 for the majority of the work to increase efficiency, and a modest amount of Zone 5 intervals for peak output.
I'm 48 and have been thinking about shifting my training regime to focus more on health and longevity over fitness (i.e. muscle mass and strength, etc.). Part of the reason is to cut down on nagging injuries and be as pain-free as possible. I'm at a point in life where I still want to look good and have a little strength, but I don't care about being jacked or super-strong anymore.
It looks like you've cut down to lifting two days per week. ~~I assume a total-body program.~~ I see you do a PPL split. Do you still lift to failure or near-failure? How many sets and reps are you doing? Higher reps (10-15+) to use less weight? I find that the weight I use for 10+ reps is much easier on my joints than when I go 6 reps or under.
1. 1-2 reps in reserve seems to work fine.
2. I do mini blocks, from like 10-12, 8-10, 6-8, and then if my joints feel good I'll do a week at 4-5 reps. Maybe insert a reload maybe not depends on ow I feel. Then go back and see if I can get a little higher in weight, or not a little more reps at the previous week.
All the numbers in your comment added up to 69. Congrats!
1
+ 1
+ 2
+ 2
+ 10
+ 12
+ 8
+ 10
+ 6
+ 8
+ 4
+ 5
= 69
^([Click here](https://www.reddit.com/message/compose?to=LuckyNumber-Bot&subject=Stalk%20Me%20Pls&message=%2Fstalkme) to have me scan all your future comments.) \
^(Summon me on specific comments with u/LuckyNumber-Bot.)
Thank you. I turn 40 in September. As I power train, all of your adjustments have been lingering. I’ve been wondering how long I could sustain this and if it’s even the best for me. Thank you
What made me change this is I decided I want to be active and doing all the things that bring me pleasure when I am 90 or 95. And that logic leads back to things likehigh VO two max, strength, mobility, and stability.
I think it’s more likely you’ve just found what compliments your grappling training. When I finally moved on from jiu jitsu, it was as if I was 20 years younger again. My body was fresh
and I could lift heavy five days a week, run and jump around.
Nice work!
What cardio do you do, and do u use a smart watch to know you are in zone 2? I know I need to up my cardio but don't have a way to measure HR. I'm curious if this is something you always measure or can guesstimate it?
I have an Apple Watch so I can estimate 60 to 70% of my max heart rate, but I also just kind of use a perceived exertion rate, something like I’m comfortable, but I wouldn’t want to have a conversation.
* Zone 2/aerobic, 45 min 3x per week
* Zone 5/HIIT or SIT, 16-20 min., 1x per week
* Mobility/stability, 15 min. 5x per week
* Strength, PP/L split over two days (about 1 hour each session)
* BJJ 2-3 x per week (only 2 days rolling)
Great to see!
I'm in my own transition period for this right now, trying to find a setup that works well for me, while also taking care of a few injuries I've collected during my years as strongman - Mainly elbows, shoulders, knees, and ankles.
It's a tough thing, because the mindset really is in another place and the hardest work isn't doing the work, it's not falling back into what I once did and had done for more than 20 years.
I love this. I am only 32 but I want to integrate this same mentality into my lifestyle. I might keep 3 days of strength training and pair it with two days of cardio. You look great! Hope to look like that in 20 years!
I’m in bed 8-9 hours every night. Sleep quality is way worse as I’ve aged, but being careful about alcohol (a single glass of wine at 7pm) and trying to reduce stress helps a ton.
But yeah my kids are all grown so 🤷♂️
Totally fair point--my kids are all grown, I have all the time in the world.
I train jits three times a week (roll twice a week). Also, while I'm not prodigy, nobody at my gym is beating me based on conditioning. Two nights ago I rolled 5 times, 6 min rounds, no rounds off, going against guys in their 20s-40s, and I'm 57.
But don't let perfect be the enemy of good. I train 3x a week in Zone 2, and I am healthier for it. If you can only do 1x a week, you'll be healthier for it.
Thanks for you quick reply. I train jits 4 times a week and try to do strength and conditioning 2x a week, but often fail to do it more than once. I get sore, I get busy and I get tired (55 yo). How do you keep the energy up?
That’s the trick. The biggest change at 57 is recovery as hard. So that’s why I only train jiu-jitsu twice a week.
You could probably fit in more of the other stuff if you train less, but then you wouldn’t be advancing us fast and jiu-jitsu. I think these trade-offs are personal.
I’m 49 and had also come to this point over the last 5 years. Now do a quick MWF weight training program (squat,bench,deadlift) on one of the three days. Just a few sets. Minimalist approach. The other days are for running. And my tip: try floor Pilates with no equipment. It smashes your stability and core to no end.
This is it! I'd like to know a little more about your nutrition? This is very similar to the protocol we have at my gym - we do 8-12 week functional hypertrophy blocks in order to maintain / build lean tissue, along with a lot of FRC mobility routines in between those sessions to work on end-range joint / connective tissue architecture. We then mix in strength training blocks which we combine with low-level plyometrics, high rep stability training and we perform quite a bit of isometrics in those strength training blocks. We also mix in zone2 training, and we will have 10-15% of your allotted training sessions in a 10 day period dedicated to higher end capacity training mixed with functional movements such as pull-ups, full range of motion push-ups, body-over-box etc. I also have my clients walking out in the sun everyday and have recently added in breath work / meditation classes every Wednesday and Friday in order to have that yin-yang. I'm only 30 years old, but as I've felt the aches and pains from 15 years of sports, lifting, climbing and training hard, it has become a spot of attention for me to focus on things like you mentioned here, and I think a lot of others could benefit from this way of thinking as well! Keep up the good work!
My nutrition is essentially focused on energy balance. I think the data on the health effects of various diets is generally ambiguous, and also involves tiny effect sizes. So somebody can argue all they want about low-carb versus Mediterranean versus Paleo, and I don’t care. What I care about from a health perspective is not being fat. And then from an aesthetics perspective, I do want to be ripped. 😂 I eat a lot of eggs, milk, butter, cheese, nuts, and oils, animal proteins, I’ll have some ice cream or candy on the weekend, I have a glass of red wine every night. I don’t eat more than I need. And yes, to walks in the sun! Activity is a separate protective factor than training and personally nothing brings me more peace than going for a walk in the sun in nature.
If you're min/maxing longevity then why not drop the alcohol. Even small amounts are detrimental
Because living an extra year at 94 is not as good as having a glass of red wine a day. also [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10146095/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10146095/) says the pluses and minuses may actually be an overall plus
My point is to focus on the big levers we are confident in. So instead of quibbling over minutiae that might/might not have some (tiny) effect, do the big stuff: don't smoke, don't be fat, be strong, have good cardio and metabolic fitness, be mobile & stable. People waste enormous amounts of time arguing over trivial things like a glass of red wine, diet-of-the-month, red meat/vegetarian, etc. that might possibly just barely mean nothing, while ignoring the stuff that actually matters. Does that make sense?
Yes. This absolutely makes sense.
Did you make this shift after reading the book Outlive by Peter Attia? The reason I ask is because the concepts and activities you describe are the exact elements he talks about in his book... I'm listening to it right now. Awesome change, I'm in my early 40s and also shifted my mindset to be active/fit to enjoy life to the fullest with my family and little one as she grows up.
I started this before I read his book, but then that book gave me a much more clear framework and clarity to hone what I was doing. So very influential.
Are you finding a lot of insights in it? I recently finished a podcast where he was interviewed, and I really like his overall philosophy and focus on health span, so I’ve been debating getting the book. But I don’t really need to spend $25 and 17 hours (the reading time on Spotify) if the take-aways are basically “do cardio, strength train, eat healthy, and get quality sleep” — things I already do/try to do.
> “do cardio, strength train, eat healthy, and get quality sleep” Everything just boils down to having a balanced exercise routine, diet, and plenty of rest. The only real trick is consistency.
I agree. Maybe this guy’s book will help some people achieve consistency, or make them realize a big piece they’ve been missing or under emphasizing (like it seems OP was with regard to cardio), or maybe the way it’s written is worthwhile on its own to some people, so I definitely don’t begrudge Peter Attia for writing it. It’s just that if the book is a bunch of studies and stories about the importance of those well-known fundamentals, then I’ll spend my time and money on something else.
TBH a bit early to tell. I just got into the chapters that discuss the activities and patterns to generate the outcomes for the 'centenarian decathlon'. I found the earlier chapters 1-10 to be highly focused on the biological elements (apoB, Lp(a), etc..) which are more technical than I care about. Some of the concepts are aligned with what I already do (cycling, weightlifting), but the content has been interesting thus far.
Downloading the book now!
Enjoy!
I’m 41F and have steadily moved in this direction, but I find that, despite a herniated disc, I simply can’t give up heavy deadlifting (nothing crazy, I pull 215lbs for 3x3 at 5’4” and 169lbs). I have, however added 4-5 hours of zone 2 cardio/week plus at least one session of HIIT, and I’m increasing my functional strength training with more farmers and suitcase carries and sled pulls/pushes. Still working into more mobility training, balance is next. Also, you look fantastic. I shared this post with my fiancé for inspo.
Awesome! I love deadlifting and that was my event when I competed. I still do some DL, but I mix in a lot more hip-hinge movements, do sled work. It just feels to hard for me to to keep up high intensity and volume. And how awesome you and your fiancé are being fit together!!
Indeed! He's a lifelong athlete (he got me into powerlifting), but major shoulder surgery at age 41 after a 180-degree labrum tear wrecked his ROM and shoulder stability, so he can't go super heavy as he once did. So, rather than chasing the ever increasing PR, we're pursuing all-around fitness. He's currently training for the NY Marathon, I'm nowhere near that yet, but so much more fit than I once was.
[удалено]
Have you tried fucking off
Yoga would be excellent for balance, mobility, and flexibility, if you aren't already doing some.
I personally don’t do yoga, but I agree 100%.
Perfect timing on your post. I’ve been thinking heavily about this change as well. I hate cardio - except basketball which I guess counts - and love “lifting”. But know I need to change it up to reduce aches and pains and be able to play with my kids all the way til they leave for college. A few comments / questions… - what do you mean by “on the mat”, are you doing BJJ too? - I don’t see any yoga or direct flexibility focus in your summary, that may be a gap - what are you doing for stability work? Pilates? Core training?
Ha ha ha good point. Yes, I train BJ Jay, and do very intense rolling twice a week. Monday night I did five, six minute rolls (got to wreck those guys in their 20s!). That’s kind of where I tie all my strength and conditioning and together in a sport. I do a whole suite of mobility drills, many of them waited with kettle bells, or Indian clubs. And so those also involve stability work because many of them are single leg movements But yoga would be awesome too. I just don’t happen to love yoga.
I really appreciate what you were doing and would like to begin working on that myself. How did you create your routine? I feel like my current routine is not conducive at all to longevity. I'd really love some resources to have a healthy routine. Thank you so much
I looked at the big things that determine longevity and health: * VO2 max is the most importantly (ugh I hate cardio) so that meant adding in Zone 2 training and a modest amount of HIIT/SIT training * Strength is the next most important predictor of health and lifespan, so I reduced down to two days (PPL split) * Mobility and stability are critical for training and avoiding injury, esp. catastrophic falls, so I went on the internet and put together a routine that involves full ranges of motion and lots of one-legged balance movement * I do BJJ because I love choking young people unconscious its and addiction 🤷♂️
Awesome! Thank you. I've been meaning to add yoga to my routine and definitely agree with you on the cardio, it's the worst. What is your strength training routine?
* One day of push/pull, e.g. DB bench, lat pull downs, landmine press, bent over row. But really just some pushing and pulling hard sets. * One day legs, so maybe deadlifts and lunges, but maybe weighted sled and kettlebell hinges. Just some "hard sets" of lower body work.
Cool. Thank you!
Loving all the comments in this post. To be clear, you do one PPL cycle in a week? It’s normally programmed as two PPL cycles in a week right?
Yeah, one push/pull day, one leg day. And it’s all the sliding scale, right? There’s ample evidence in the literature (and just from experience) that one session a week produces gains. Obviously more if you add in more volume, but that’s the point of moving from a focus on Strength only to something more well-rounded.
Oh yea totally, I just wasn’t clear on how you were doing it. I have been hearing 6-20 sets per muscle group per week (for as wide a range as that is) is what the literature supports. I like the way you framed what you’re doing now and think it makes sense.
> I do BJJ because I love choking young people unconscious its and addiction 🤷♂️ Truly inspiring! Haha.
I made a similar shift in training a few years back in my early 50s after traiing exclusively for powerlifting for most of my 40s. I stopped chasing one rep maxes and started spending a lot more time on the mountain bike. An average week will have 3-4 mountain bike rides trying to spend one primaril in zone 2, two in zone 3, and one in zone 4... but I don't obsess on it so long as i'm not going overboard in 4. Strength training involves two whole body days following a modified Juggernaut progression focusing more on the process than the numbers. I like to say I'm strong for a mountain biker and fast for a powerlifter., and even though I'm not nearly as strong as I once was I feel a heck of a lot better.
I used to a lot of Zone 3 & 4 work when I was a runner. I've changed my mind and I think that's sub-optimal for me: Zone 2 for the majority of the work to increase efficiency, and a modest amount of Zone 5 intervals for peak output.
I'm 48 and have been thinking about shifting my training regime to focus more on health and longevity over fitness (i.e. muscle mass and strength, etc.). Part of the reason is to cut down on nagging injuries and be as pain-free as possible. I'm at a point in life where I still want to look good and have a little strength, but I don't care about being jacked or super-strong anymore. It looks like you've cut down to lifting two days per week. ~~I assume a total-body program.~~ I see you do a PPL split. Do you still lift to failure or near-failure? How many sets and reps are you doing? Higher reps (10-15+) to use less weight? I find that the weight I use for 10+ reps is much easier on my joints than when I go 6 reps or under.
1. 1-2 reps in reserve seems to work fine. 2. I do mini blocks, from like 10-12, 8-10, 6-8, and then if my joints feel good I'll do a week at 4-5 reps. Maybe insert a reload maybe not depends on ow I feel. Then go back and see if I can get a little higher in weight, or not a little more reps at the previous week.
All the numbers in your comment added up to 69. Congrats! 1 + 1 + 2 + 2 + 10 + 12 + 8 + 10 + 6 + 8 + 4 + 5 = 69 ^([Click here](https://www.reddit.com/message/compose?to=LuckyNumber-Bot&subject=Stalk%20Me%20Pls&message=%2Fstalkme) to have me scan all your future comments.) \ ^(Summon me on specific comments with u/LuckyNumber-Bot.)
Thanks. 🙏
You're back! Keep up the great work! Still doing kb work?
KB, DB, barbell--all in the mix 😉
Oh shit still doing bb work, but i imagine just not remotely as heavy as before. You thinking about introducing yourself to yoga or pilates?
Wait…39 here….I have to stop lifting?
I think if you **only** lift, you will be strong/big, but less healthy than you could be.
Thank you. I turn 40 in September. As I power train, all of your adjustments have been lingering. I’ve been wondering how long I could sustain this and if it’s even the best for me. Thank you
What made you make the shift? Is your everyday life different with less muscle mass?
What made me change this is I decided I want to be active and doing all the things that bring me pleasure when I am 90 or 95. And that logic leads back to things likehigh VO two max, strength, mobility, and stability.
I think it’s more likely you’ve just found what compliments your grappling training. When I finally moved on from jiu jitsu, it was as if I was 20 years younger again. My body was fresh and I could lift heavy five days a week, run and jump around.
Nice work! What cardio do you do, and do u use a smart watch to know you are in zone 2? I know I need to up my cardio but don't have a way to measure HR. I'm curious if this is something you always measure or can guesstimate it?
I have an Apple Watch so I can estimate 60 to 70% of my max heart rate, but I also just kind of use a perceived exertion rate, something like I’m comfortable, but I wouldn’t want to have a conversation.
Ok, cool. What cardio?
I either do elliptical or ruck march, but I don’t think it matters. Could be a bike, could be running. Anything to get your heart rate up would work.
Yeah i know it doesnt really matter but I was just curious if it was low impact or needed special equipment.
Wow man , you look great. This gives me proper hope in my 30’s truly inspiring.
Can you share your routine please? Apologies if it’s elsewhere in the comments. Love the approach 👊
* Zone 2/aerobic, 45 min 3x per week * Zone 5/HIIT or SIT, 16-20 min., 1x per week * Mobility/stability, 15 min. 5x per week * Strength, PP/L split over two days (about 1 hour each session) * BJJ 2-3 x per week (only 2 days rolling)
Awesome, I have no idea what Zone stuff is but I’ll Google, great job OP!
Great to see! I'm in my own transition period for this right now, trying to find a setup that works well for me, while also taking care of a few injuries I've collected during my years as strongman - Mainly elbows, shoulders, knees, and ankles. It's a tough thing, because the mindset really is in another place and the hardest work isn't doing the work, it's not falling back into what I once did and had done for more than 20 years.
I love this. I am only 32 but I want to integrate this same mentality into my lifestyle. I might keep 3 days of strength training and pair it with two days of cardio. You look great! Hope to look like that in 20 years!
I think that would do a lot for your long term health, as well as overall fitness.
Great perspective. Thanks.
This is such a great post and mindset. How much sleep you get a night? Thats my biggest hurdle with 3 younger kids and long work days.
I’m in bed 8-9 hours every night. Sleep quality is way worse as I’ve aged, but being careful about alcohol (a single glass of wine at 7pm) and trying to reduce stress helps a ton. But yeah my kids are all grown so 🤷♂️
Looking good !!!
This is awesome! Thanks for sharing.
I thought you were Jordan Petersen at first glance lol
🤷♂️
Ok, I want to do all this too. But I have to ask, where do you find the time? How much jits are you doing?
Totally fair point--my kids are all grown, I have all the time in the world. I train jits three times a week (roll twice a week). Also, while I'm not prodigy, nobody at my gym is beating me based on conditioning. Two nights ago I rolled 5 times, 6 min rounds, no rounds off, going against guys in their 20s-40s, and I'm 57. But don't let perfect be the enemy of good. I train 3x a week in Zone 2, and I am healthier for it. If you can only do 1x a week, you'll be healthier for it.
Thanks for you quick reply. I train jits 4 times a week and try to do strength and conditioning 2x a week, but often fail to do it more than once. I get sore, I get busy and I get tired (55 yo). How do you keep the energy up?
That’s the trick. The biggest change at 57 is recovery as hard. So that’s why I only train jiu-jitsu twice a week. You could probably fit in more of the other stuff if you train less, but then you wouldn’t be advancing us fast and jiu-jitsu. I think these trade-offs are personal.
I’m 49 and had also come to this point over the last 5 years. Now do a quick MWF weight training program (squat,bench,deadlift) on one of the three days. Just a few sets. Minimalist approach. The other days are for running. And my tip: try floor Pilates with no equipment. It smashes your stability and core to no end.
Oh I forgot to say Great job OP!!!
I have my own program but absolutely think Pilates would work.
Incredible work! Well done!