Good morning,
I am a retired male in my mid-sixties who stays fairly active and when needed goes with a Disaster Response team. I just returned from 2 weeks in western NC where I spent most my days running chainsaws and doing mud outs.
One thing I noticed is my conditioning and mobility was lacking. I was talking to a younger man there and he suggested I give Tactical Barbell II Conditioning a look. So, I down loaded it and after reading it am trying to figure how to implement it with my current routine and age based off Jim Wendler’s 531 (posted below).
My training max is 85% of my 1RM. I don’t do the extra 5 sets of 5 at FSL recommended and take a deload every 4th week. The assistance work circuit (which I switch around periodically) is done with just enough weight that challenges but easily completed. I do some strecthing and walk most days. By the way I have a home gym.
Could you give some direction on some other ways I can go about increasing my conditioning without running. My knees just can’t take the pounding anymore
Also, any advice on mobility work would be helpful.
Thanks
Monday
Squat 3x5 Pros
Bench 3x5 Pros
Assistance: Circuit of 3-5 x 10-12 (done under 20 minutes)
•Pulldowns
•DBRDLs
•Incline DB Press
•Crunch
Tuesday
Air dyne 45-60 minutes staying in Zone 2 and 3 heart rates
Wednesday
Rest
Thursday
Deadlift 5/3/2 Pros (based off Dan John’s rule of 10)
Press 3x5 Pros
Assistance: Circuit of 3-5 x 10-12 (done under 20 minutes)
•Inverted Row
•Goblet Squat
•Push-up
•Plank
Friday
Air dyne 45-60 minutes staying in Zone 2 and 3 heart rates
Saturday
Weighted Carry Circuit 3-5 sets
•Farmers Walk
•Sand Bag Bear Hug
•Suitcase Carry
Need conditioning ideas for someonr in their 60s.
Re: Need conditioning ideas for someonr in their 60s.
Hi Alan, welcome to the forum.
I’m 54 y.o. and I have been running TB for years using different blocks. I just want to share few tips helpful for me realizing your story and your age are different.
I always find base building helpful by all means. It rejuvenates and rehabs my physique. So I run it twice a year. I customize it and it’s mostly combo of different body weight circuits combined with lss mix of running and less demanding non running forms of endurance. You mentioned Airbike and I use that as well as rowing, shadow boxing and slow burpees. Rucking does wonders for my knees and hips. Just throwing 30-40 lb into backpack and walking over hills in my local forest does the trick.
As far as continuation I find having 9 days week ideal for me. Day 1- Lifting, day 2 - conditioning, day 3 - rest, repeat. I also use 85% TM and I find templates with some 8-3 reps scheme can be better for me then pure MS work. MASS and Green protocol books can help a lot. As far as conditioning drills I use mix of HIC and GC from TB II. It is highly customizable and you can always substitute running part with air bike and some other tools. You can also use easy burpees variations. Mix and much drills from the book and you will see progress. Start with basic versions and go from there. I find having 1 HIC, 1 GC, and 1 E during 9 days week is optimal.
Have you tried running up to hills? It is very forgiving on my knees.
As far as mobility google TWS training shop. It has good amount 2 min simple drills using bands. You will see improvements right away. It opens your joints like a magic.
Do you have a punching bag? I remember doing just boxing drills for almost a year.
Just my 2 cents. Good luck with your training!
I’m 54 y.o. and I have been running TB for years using different blocks. I just want to share few tips helpful for me realizing your story and your age are different.
I always find base building helpful by all means. It rejuvenates and rehabs my physique. So I run it twice a year. I customize it and it’s mostly combo of different body weight circuits combined with lss mix of running and less demanding non running forms of endurance. You mentioned Airbike and I use that as well as rowing, shadow boxing and slow burpees. Rucking does wonders for my knees and hips. Just throwing 30-40 lb into backpack and walking over hills in my local forest does the trick.
As far as continuation I find having 9 days week ideal for me. Day 1- Lifting, day 2 - conditioning, day 3 - rest, repeat. I also use 85% TM and I find templates with some 8-3 reps scheme can be better for me then pure MS work. MASS and Green protocol books can help a lot. As far as conditioning drills I use mix of HIC and GC from TB II. It is highly customizable and you can always substitute running part with air bike and some other tools. You can also use easy burpees variations. Mix and much drills from the book and you will see progress. Start with basic versions and go from there. I find having 1 HIC, 1 GC, and 1 E during 9 days week is optimal.
Have you tried running up to hills? It is very forgiving on my knees.
As far as mobility google TWS training shop. It has good amount 2 min simple drills using bands. You will see improvements right away. It opens your joints like a magic.
Do you have a punching bag? I remember doing just boxing drills for almost a year.
Just my 2 cents. Good luck with your training!
"Man is what he reads." - Joseph Brodsky