Sitting around on a lazy Sunday today with some 'mature folk', discussing the upcoming World Masters Games in 2017, and what sports we'd all like to compete in. The conversation touched on maintaining a high level of fitness, avoiding injury and/or managing them if they occurred. There are many examples of masters-level weightlifters, gymnasts, runners, triathletes and others that have had long and storied competitive lives. Why is it that some athletes seem to keep trucking, when many others accumulate a lifetime of aches, pains and niggles, and spend the rest of their days inactive and dreaming of what once was? The lifelong athletes simply never stopped moving. Here's the thing, they had aches, pains and injuries from time to time too. But they found a way to keep moving, while they healed. And they healed WELL, ie. did the correct rehab, every day, stayed focused and maintained a positive mindset. Usually a lot of varied movement and different sports too which avoided overuse injuries, burnout and boredom. Remember what we aim to teach here. That you should be training to develop a lifetime of fitness. It's not about next week, it's not about a good 6 week push on the 1st of January, it's not about an entire year of hard work even. Even if you achieved all that you think you want to achieve in that year, what happens after that? Set goals for next month and next year by all means, but you also need a goal that ensures you are still moving your body, training relatively hard and deriving enjoyment, satisfaction and meaning from it, many years from now– these are all part of the recipe for lifelong fitness.
|FIT||A1. Sumo Deadlift Build to a heavy but not max 5 A2. Waiters Walk 50m/side, buildingB. 'Dillon' 10-8-6-4-2 DB Hang Power Cleans 20/12.5kg 200m Run||A1 Strict Pullups 5 x 1-2 A2. DB Bench Press 5 x 6-10, buildingB. 10-1 DB Pushpress 50m Deadball/Sandbag/Keg/Dbl KB Front Carry after each set of pushpress||A. Back Squats 5 x 6, buildingB. 10 Wallballs 10 Russian Swing 10 Slamballs E2M x 4||A. 1 Deadlift + 2 Hang Power Clean + 3 Front Squat - build to a heavy setB. 'Bauer' 10 DB Hang Squat Cleans 10 DB Pushups 20/12.5kg 5 rounds||A. Strict PullupsB. 'Helen' 400m Run 21 Russian Swings 12 Jumping Pullups 3 rounds|
|PERF||A1. Sumo Dead Build to a heavy but not max 5 A2. Waiters Walk 50m/side, buildingB. ‘Dutch’ 10-8-6-4-2 Deadlift 140/90kg 200m Run after each set||A1. Muscle-ups 5 x 1-5 A2. Floor Press 5 x 6, buildingB. 10-1 Strict Ring Dips 50m Deadball/Sandbag/Keg/Dbl KB Front Carry after each set of dips||A. Back Squats 3-2-1-10, heavyB. 5 Thruster 70/45kg 10 TTB 15 SDHP 32/24kg E2M x 4||Power Clean + 3 Thrusters 4-5 sets @ 70% of C&JB. 'Bauer' 10 DB Hang Squat Cleans 10 DB Pushups 20/12.5kg 5 rounds||Weighted PullupB. ‘Helen’ 400m Run 21 KB Swings 24/16kg 12 Pullups 3 rounds|