1

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Hack my midlife crisis fitness goals

Answered on August 19, 2014
Created April 07, 2012 at 1:39 PM

Aloha cave brothers and sisters. I am looking for advice on how to train for powerlifting strength AND 1 mile run speed (in VFF). I will be 40 in a few months and have targeted running a mile in 6 minutes and achieveing a 1200 total for the "big three" powerlifts of bench/squat/deadlift. I would not test out both goals on the same day. I need to improve about 10 percent for both running and lifting to reach my goals.

I am doing stronglifts 5x5 on Tuesday and Thursday and running 800m/400m/200m intervals or hill sprints on the weekend. I have found my body breaks down if I workout more than these 3 or 4 days per week. I have a paleo(ish) diet and try to get 8 hours sleep each night.

Anyone have similar goals or thoughts/tips on this training programming?

9adbf19e76ac38da796f29302c4be90a

(209)

on April 08, 2012
at 10:56 PM

Good idea. I am thinking of working in some 5x3 routines or 1 rm

9adbf19e76ac38da796f29302c4be90a

(209)

on April 08, 2012
at 10:53 PM

Thanks Glenn. I prefer training those shorter distances and chose the mile run because I thought it would be more difficult for me than running X sprints for time. My best 40 yd time was 4.7 twenty years ago so I think Usain Bolt is safe for now.

A4587cfef29863db612c43f89c202cc1

(2053)

on April 07, 2012
at 11:39 PM

You're welcome, BBB. I completely agree. Make the investment on the work days and collect the dividends on the rest days. As for Larry Dallas, great guy and a total nut. I mean, if you ever get a chance to party with that guy, take it.

9adbf19e76ac38da796f29302c4be90a

(209)

on April 07, 2012
at 05:48 PM

Thanks Ralph, we grow on the rest days not the work days so I am trying to be mindful of that. FWIW I am a Larry fan when it comes to Three's Company. Such hair-brained schemes....

9adbf19e76ac38da796f29302c4be90a

(209)

on April 07, 2012
at 05:38 PM

Pretty much agree, just choosing these 3 to max on + mile time. SL 5x5 is the golden five barbell exercises so workout A=squat/bench/row and B=squat/overhead press/deadlift. Alternate between them with each session. I was doing supersets with complimentary body weight exercises but my ego has gotten the best of me and I want to lift as heavy as possible. I am tinkering with how to improve the running element without compromising strength and using this chart to judge "success" http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf. Thanks!

D3a2d467b716905ef1c1e181ee77069f

(0)

on April 07, 2012
at 03:32 PM

good luck with your goals! sound awesome.

D3a2d467b716905ef1c1e181ee77069f

(0)

on April 07, 2012
at 03:32 PM

hey, it's the big 4! don't forget chin and pull-ups! :) seriously, chins and pulls (once you go weighted) help tremendously with the bench (and of course in general strength). i saw a huge difference in my performance (strength and size) when i started doing 4/5 - 6/7 - 8/9 rep reverse pyramids with each of the big 4 and when i expanded my recovery period between sets (2 min for chins/pulls and bench, 3 for dead and squat). my goals are different, so i weight train 3 times a week and every other week i include a hiit day (day 4) -- usually sprints and something else (e.g. woodchops).

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3 Answers

1
A4587cfef29863db612c43f89c202cc1

on April 07, 2012
at 02:44 PM

Sounds like an awesome goal and a great way to celebrate the 4-O. I'm two years behind you and have some similar personal goals. Like you, I have found that it's pretty easy to over train at this age. I'm focusing on the big three, with some added assistance work - overhead press, pull ups and dips. I am lifting three days per week with three heavy working sets per exercise, so my volume per week is similar. I find any more than this and I just don't seem to recover fast enough. Sometimes less is more. In hindsight, I probably over trained a lot in my younger days. I always thought nagging injuries and the other symptoms were just a normal part of life. Stay healthy and good luck with achieving your goals. Perhaps you can keep us posted on your progress.

9adbf19e76ac38da796f29302c4be90a

(209)

on April 07, 2012
at 05:48 PM

Thanks Ralph, we grow on the rest days not the work days so I am trying to be mindful of that. FWIW I am a Larry fan when it comes to Three's Company. Such hair-brained schemes....

A4587cfef29863db612c43f89c202cc1

(2053)

on April 07, 2012
at 11:39 PM

You're welcome, BBB. I completely agree. Make the investment on the work days and collect the dividends on the rest days. As for Larry Dallas, great guy and a total nut. I mean, if you ever get a chance to party with that guy, take it.

0
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on April 08, 2012
at 02:32 PM

Keep doing what you're doing, it sounds like the right program for what you want to do. Maybe take one day every two weeks and go high volume like 5x5 on all of the lifts and then on the other days cycle down the volume and focus on a single lift (or run). I did something very similar to that last year and put up huge gains in a simple 12 week program.

9adbf19e76ac38da796f29302c4be90a

(209)

on April 08, 2012
at 10:56 PM

Good idea. I am thinking of working in some 5x3 routines or 1 rm

0
B04ba008626200aa1dd7a6be9df2ae9c

on April 08, 2012
at 10:03 AM

I'm 48, have always been in decent shape and now I'm in the best shape ever. How do I do this? Nearly pure Paleo diet (the most important). Good sleep plus a daily meditation practice. Lots of magnesium too.

My suggestion would be to focus more on speed/velocity rather than endurance. Six minutes is a long time and doesn't correspond to the kind of activity patterns of our ancestors. Six minutes flat out needs to be fueled by quite a lot of glucose.

I'd suggest focusing on 400 meters (at the longest) as Tim is doing at myathleticlife.com

At world class levels 100m is about 9.6 seconds, 200m about 19.5 seconds, 400m about 44 seconds. In the jungle you could take care of business if you could run 200m flat out in 22-23 seconds or so....

The last (random) point I would make is suggesting some ballistic type plyometric performance targets, such as 15 clapping pushups (with good form).

9adbf19e76ac38da796f29302c4be90a

(209)

on April 08, 2012
at 10:53 PM

Thanks Glenn. I prefer training those shorter distances and chose the mile run because I thought it would be more difficult for me than running X sprints for time. My best 40 yd time was 4.7 twenty years ago so I think Usain Bolt is safe for now.

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