Cardio & Strength - Age 40+

No matter your age your body adapts to consistency. What can you do at the same time every single day that is a challenging volume? I love 20 minutes of low impact moderate heart rate cardio to start the day.

I'm 52. There is nothing better than rolling for cardio for rolling. If you're rolling hard then you're main concern is creating a recovery deficit. In that case I would keep my cardio, I like to incline walk on the treadmill to a couple days of 20-45 minutes in a lower HR zone (the lower the zone to longer the workout). If you're rolling at a moderate pace then I would couple days a week at 20 minutes in the higher HR zone

I started bjj when I was 55 and now at almost 61 I have struggled with many injuries as result of overzealous partners.
Dislocated fingers, Shoulders, groin injuries all injuries affecting my subsequent training. So first thing avoid injuries by training with people who know what it means to roll at a moderate pace. I also feel that stretching is very important to avoid injury. I have a dog that I walk for 1/2 hour 3 times a day, I try to change how I walk ie fast slow, up hills down hills.
The strength training I don't really worry about it as going to train at BJJ seems to do it 5 times a week.
I try to do things that I can do for life, and walking the dog, stretching and going to class seem to be the key.

I am over 40 and have a university degree in Sports science. My take on best practise to increase cardio is to do Maffelton or 80/20 type of endurance training. Also endurance is spesific : what you do is what you get. Running does not help very much for biking or swimming. So rolling is best for rolling.

For strength I like the old system 3 sets of 8 reps so that you leave 2 in the tank. I am doing also 3-5 set with 3-5 reps and 0-3 reps in reserve 2-3 times per week. ( I am not rolling currently so I do 5 gym workout and split push and pull.)

You should listen to your body.

I like hearing about people's workout routines. I am over 40 and as Firas Zahabi says: if you get sore from training, you are doing it wrong.

I do cardio and strength daily (except on jiu-jitsu days 2-3 days per week). Cardio could range from a 40-minute hike to 10-minute low-impact HIIT or playing Pickleball while at the same time hitting 10,000 steps. For strength, I do push and pull days and hit legs daily. I usually go 60% with high reps (15 reps) for 5 sets. My primary goal is endurance. I'm trying not to neglect my nutrition.

crossover, post: 64380, member: 10990

I am over 40 and have a university degree in Sports science. My take on best practise to increase cardio is to do Maffelton or 80/20 type of endurance training. Also endurance is spesific : what you do is what you get. Running does not help very much for biking or swimming. So rolling is best for rolling.

For strength I like the old system 3 sets of 8 reps so that you leave 2 in the tank. I am doing also 3-5 set with 3-5 reps and 0-3 reps in reserve 2-3 times per week. ( I am not rolling currently so I do 5 gym workout and split push and pull.)

You should listen to your body.

crossover, post: 64380, member: 10990

I am over 40 and have a university degree in Sports science. My take on best practise to increase cardio is to do Maffelton or 80/20 type of endurance training. Also endurance is spesific : what you do is what you get. Running does not help very much for biking or swimming. So rolling is best for rolling.

For strength I like the old system 3 sets of 8 reps so that you leave 2 in the tank. I am doing also 3-5 set with 3-5 reps and 0-3 reps in reserve 2-3 times per week. ( I am not rolling currently so I do 5 gym workout and split push and pull.)

You should listen to your body.

I found an interesting article if anyone else is curious at the 80/20 Endurance site
[COLOR=rgb(44, 130, 201)]LINK[/COLOR]

I use the Maffetone method to determine my maximum HR. His 80/20 plan is designed for a single one-dimensional task such as running. If you go max a lot at the dojo then work your LSD. If you don't really exert yourself much, then do HIIT. At our age it's all about the stimulus to fatigue ratio. When in doubt do less not more.

JRT6, post: 64471, member: 2970

I use the Maffetone method to determine my maximum HR. His 80/20 plan is designed for a single one-dimensional task such as running. If you go max a lot at the dojo then work your LSD. If you don't really exert yourself much, then do HITT. At our age it's all about the stimulus to fatigue ratio. When in doubt do less not more.

Good news is that it does not matter so much.

crossover, post: 64473, member: 10990

Max HR is an interesting number. It’s personal and very difficult to calculate or estimate. Formulas may give wromg amswers. Also max HR is different for running, swimming, riding a bicycle or crosscountry skiing…most likely its lso different for rolling.

Good news is that it does not matter so much.

crossover, post: 64380, member: 10990

I am over 40 and have a university degree in Sports science. My take on best practise to increase cardio is to do Maffelton or 80/20 type of endurance training. Also endurance is spesific : what you do is what you get. Running does not help very much for biking or swimming. So rolling is best for rolling.
the
2-3 times per week. ( I am not rolling currently so I do 5 gym workout and split push and pull.)

You should listen to your body.

JRT6, post: 64475, member: 2970

For my main lifts I do four sets and when I get the same reps for all four sets I add weight. This has a built in RIR. For my alternate and isolation movements (If I even have any) I usually pick higher reps but I'll do ladders or whatever I feel like depending on where I'm at in my meso cycle. I use meso cycle losely as I auto regulate and when it's obviously time to deload and reset is when I do it rather than on a set time table.

Aloha! As a 52YO, training 2-3 times per week. I think it's all about injury prevention (with BJJ and exercise) at my age. Steve Maxwell is a good mentor for the older grapplers and he's definitely into isometrics or time static contraction. Drew Baye has some good material on this as well.

I roll 2 or 3 times a week and usually lift 3 times a week too. I'm doing [COLOR=rgb(226, 80, 65)]this program[/COLOR] currently. If I can't get to the gym I do one of [COLOR=rgb(226, 80, 65)]Ironwolf's[/COLOR] burpee workouts on my little patio, throw in some resistance band bits and that seems to serve me well (I'm 42).

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HopelessGrappler, post: 64479, member: 28557

I roll 2 or 3 times a week and usually lift 3 times a week too. I'm doing [COLOR=rgb(226, 80, 65)]this program[/COLOR] currently. If I can't get to the gym I do one of [COLOR=rgb(226, 80, 65)]Ironwolf's[/COLOR] burpee workouts on my little patio, throw in some resistance band bits and that seems to serve me well (I'm 42).

I am 48, a Physical Therapist Assistant/ Personal Trainer with a background in Strength & Conditioning. My approach to S&C has changed over the years, especially with the addition of BJJ (white belt). Good points were made above, which I will echo here too. I am a big fan of the BulletProof for BJJ app. They advise a 3 day BJJ (min), 2 days for Strength, and mobility at min 2x a week. I think mobility of different kinds should be done daily. I see ruined joints all the time, it's no joke, though there are advances in the field. The best approach is to keep healthy what we have.
1. Keep your joints healthy and maintain good range of motion with an emphasis on shoulder, knee and hip health. It may be helpful to look up CARs on YouTube ( a mobility approach from a BJJ practitioner/ Chiro). I also highly recommend GMB and just about any of their programs.
2. For lower body, not a bad idea to work in the 3 sets of 6-12 range (with 2 reps left in reserve). I would look at goblet squats, dumbbell/ kettlebell or trap-bar deadlifts to keep the shoulder in a neutral position. Also great to grab a TRX or something for support and practice single leg / split squats, airplanes/ single leg deadlifts, and Cossack squats all with bodyweight.
3. Upper body: think vertical push, vertical pull and horizontal push/ pull. I would probably keep to dumbbells to allow the shoulder to move in wide range of motion. Currently I focus on pull ups/ chin ups for vertical pulls, Unilateral Dumbbell Shoulder or Kettlebells for shoulder / vertical press along with dips. Horizontal push are scapular push ups, 1 arm dumbbell press from the floor or on bench (great for core stability too), along with push up with isometric holds in different range of motions.
4. Focus on core stability. Look up Pallof Press as an anti rotation exercise. Cable chops and rotations. Planks with pull through of KB. Look up the Big 3 from Stuart McGill.
5. I think BJJ does take care of most cardio needs, but (as noted above) think about long walks, low level cardio, swimming and things to just keep the body happy.

TLDR. Look at the YouTube pages of GMB, BulletProof for BJJ, also there is a kid name Joshua Settlege that has some good stuff. You may also want to try the apps for BulletProof (many intro programs are free for 1 cycle), Juggernauts BJJ App (the lifestyle program), and The Ready State.

crossover, post: 64507, member: 10990

Greg Nuckels knows his stuff. I don’t know Ironwolf, but looks like good information. Hate burbees! That is an indicator that I should be doing them.

I used to do so many burpees that I won a couple heavyweight challenges. But the science behind burpees is poor in regard to what it is actually accomplishes. It did nothing for my conditioning on the ground while having a poor stimulus to fatigue ratio and only making me good at doing burpees. If your sport requires burpees, i.e. CrossFit, spartan races, or you just like them then have at it.

AvilaJits, post: 64514, member: 34788

I think BJJ does take care of most cardio needs, but (as noted above) think about long walks, low level cardio, swimming and things to just keep the body happy.

I alternate between the Citizen Athletics App and Coach Myers Wrestling Conditioning app. Great workouts that hit lots of areas I would not if I designed the workouts myself.

cfernandes79, post: 64132, member: 36618

Best routines or exercise for building endurance cardio and strength for age 40 plus?

* Your advice counts more if you're actually 40 + or have a physio degree / work in the field...

You young guys can go eat your McDonald's and roll 20 rounds ... Lol

Note: this post had 1 file attachment(s) on the original forum that could not be carried over.

Hey everyone, I am 61 years old, and lately I feel my body, especially joints are falling apart.
I had to stop training because my knees were so sore. I am so close to Brown but I just don't know what to do about my knees. Edo Portal, Conner McGregor's movement coach advocates holding a deep squat for a period of time I think a total of 20 minutes. What do you think?

DougPleysier, post: 64769, member: 21069

Hey everyone, I am 61 years old, and lately I feel my body, especially joints are falling apart.
I had to stop training because my knees were so sore. I am so close to Brown but I just don't know what to do about my knees. Edo Portal, Conner McGregor's movement coach advocates holding a deep squat for a period of time I think a total of 20 minutes. What do you think?

kalel, post: 64770, member: 3023

Have you checked out any of the videos or info from the knee over toes guy
T

Seedman

Joel Seedman drills

How to Spot a Fitness Charlatan

DougPleysier, post: 64769, member: 21069

Hey everyone, I am 61 years old, and lately I feel my body, especially joints are falling apart.
I had to stop training because my knees were so sore. I am so close to Brown but I just don't know what to do about my knees. Edo Portal, Conner McGregor's movement coach advocates holding a deep squat for a period of time I think a total of 20 minutes. What do you think?

tsneds01, post: 64771, member: 10427

I would avoid that guy in particular,see: Seedman debate

Seedman

Joel Seedman drills

How to Spot a Fitness Charlatan

I have watched some of the KOTG videos and saw him on Mark Bells YouTube but have not tried any of his methods

I am not sure if the knee over toes guy is connected to Seedman

I did watch the videos none of seemans exercises seemed to be part of Ben Patrick methods ?
I am not sure if there connected

This is Ben Patrick's you tube the Knee over toes guy

KOTG YouTube

Thanks I will speak to a physiotherapist

kalel, post: 64774, member: 3023

I am not sure if the knee over toes guy is connected to Seedman

I did watch the videos none of seemans exercises seemed to be part of Ben Patrick methods ?
I am not sure if there connected

This is Ben Patrick's you tube the Knee over toes guy

KOTG YouTube

Orthopedic Surgeon Reviews KOTG

tsneds01, post: 64777, member: 10427

Review of KOTG

Orthopedic Surgeon Reviews KOTG

My knees are fairly good but maybe I'll try the backward walking on the sledmill at the gym