Bodybuilding POWER Built Maddy Forberg. Exercise 16 of More wise.

Athletic performance programs -

Your program consists of two pairs of alternating upper- and lower-body workouts. Your upper-body muscles train while your lower body recovers, and vice versa. Four training days allows for plenty of rest, plus room for your other athletic or recreational pursuits.

Any good program should deliver results, allowing you to get more out of life, without missing life by spending all your time in the gym. We start our workouts with the more challenging exercises and work our way through a deliberate progression of priorities.

Each workout starts out with a power movement. As we get older we progressively lose muscle mass, strength, and the ability to express strength quickly, aka power.

Use it or lose it. We want to be able to retain our strength and our ability to express power as we get older. Whether to enjoy our favorite sports or protect ourselves from harm. We focus on building strength with exercises like squats and deadlifts. We gain strength by focusing on heavier weight and lower reps.

We focus on using weight we can control with good form though safe range of motion. Sets of lower reps help us train our nervous system to recruit more muscle fibers efficiently, making us stronger.

Being strong has limitless practical uses in life. Next we use exercises and rep ranges focused on building muscle.

Age-related muscle loss — called sarcopenia — has a strong relationship with early mortality. Having more muscle can enhance confidence, sense of well being, and the process of strength training has a strong relationship with better physical and mental health. We finish your workout with a stamina building, low-impact exercise.

This enhances your work capacity for your training, sports, and life. Pushing a sled, while challenging, can be a fun way to complete a workout, while providing joint-friendly training that supports your cardiovascular health.

We can add sets, reps, or weight. We can shorten rest breaks between sets. We will certainly see you improve technique and range of motion. Always adding sets becomes time prohibitive and always increasing reps starts to get out of the target rep ranges for our key goals.

Every time it again gets easy to do the top number of reps, add more weight. Massage guns, cryotherapy, and biohacking might sound enticing, but good old nutrition, sleep, and hydration are the keys to recovery and maximizing program results.

Focus on getting 1 gram of protein per day per pound of lean body mass. Overall calories needs will vary by individual but aim to fuel yourself to perform. The increase in metabolic rate from the training and recovery may lead to some fat loss anyway.

Carbs are a better fuel for athletic performance and active lifestyles. Clean urine is a good sign. Cloudy dark yellow urine means your probably dehydrated.

Try to retain as much of the challenge and spirit of the program as possible and not remove the challenges that will lead you to your best progress. You can only recover from so much training volume. These three routines will help you burn off the Holiday junk and get you back up to speed.

Functional Fitness Cal Strength Club Dave Spitz [COACH]. Functional Fitness Forever Strong Joe DeFranco. Olympic Lifting Catalyst Athletics Club Greg Everett.

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