Many individuals over the age of 35 have developed a passion for competition due to the increasing popularity of CrossFit. The older population, particularly those over forty, are not willing to age gracefully and are embracing competition just like their younger counterparts. Once introduced to the sport, they thrive on the competitive aspect.
Aside from running and CrossFit, weightlifting offers a platform for individuals over the age of forty to fuel their passion for competition through local meets and a well-established masters national circuit.
Many people over the age of 35 have found a newfound passion for competition with the rise of CrossFit. The older demographic, especially those over forty, are not interested in aging gracefully and share the same competitive drive as younger athletes once they enter the sport.
Alongside running and CrossFit, weightlifting provides a unique opportunity for individuals over forty to satisfy their competitive spirit through local competitions and a robust masters national circuit.
As a fifty-year-old athlete myself (pictured on the left), I understand the physical toll weightlifting can take, having endured a significant injury four years ago.
However, many master’s athletes are new to the sport or have been away from intense training for several years. So, how can one build a stronger foundation while maintaining a drive for excellence without compromising established movement patterns? What exercises can be integrated into regular training to strengthen the body while addressing age-related issues?
My Experience
As a weightlifting coach, the majority of my team comprises athletes aged between thirty and fifty. While there are exceptions, these athletes have embraced weightlifting and trained with our team, developing a passion for the sport. These individuals are the athletes I have had the privilege to coach, including guiding one to a well-earned bronze medal at the 2015 Masters Nationals in Monrovia, California.
“I firmly believe in the benefits of regular chiropractic care, physical therapy, corrective exercises, mobilization, stretching, and deep tissue work performed by qualified professionals.”
Being a fifty-year-old athlete myself, I am familiar with the challenges of weightlifting, having experienced a significant injury four years ago. Since then, I have dedicated time to research, learning, and personal experimentation to uncover effective exercises, stretches, and mobilization techniques to enhance performance, reduce pain, improve movement, and prevent injuries for my team.
No Coach Is an Island
It is crucial to acknowledge that no coach has all the answers. I advocate for the benefits of regular chiropractic care, physical therapy, corrective exercises, mobilization, stretching, and deep tissue work provided by skilled practitioners. The exercises recommended in this program have been reviewed by Yvonne Ramirez, PT, DPT, and Michael Shahbazian, DC. Additionally, input from Matt LaBosco of Optimal Performance Systems has been sought for the concepts incorporated. I highly recommend these professionals as they have contributed to enhancing the performance and movement quality of both myself and my team members.
As Matt LaBosco emphasizes, “The thoracic spine, hips, and feet/ankles serve as the powerhouse of your body. Failure to maintain their optimal function places excess strain on the lower back and knees.” Therefore, prioritizing the health and function of these key areas is the central focus of the exercises and mobility practices included in this program.
“This program is suitable for weightlifters in Class III, Class III Masters, or individuals new to weightlifting but with a solid grasp of lifting techniques, albeit requiring further refinement.”
For the foundation of this program, I have adapted Bob Takano’s Sample Class III Training Program from his book Weightlifting Programming: A Winning Coach’s Guide. My intention is to highlight the modifications and adjustments I have made, recognizing that I cannot match Bob’s expertise in weightlifting programming. While granted permission by Bob to utilize this program, the additions and subtractions made are solely my own and should not be attributed to Mr. Takano.
Bob Takano coaching during a clinic in Santa Barbara, California.
Who This Program Is For
This program is designed for weightlifters in Class III, Class III Masters, or beginners in the sport who possess a fundamental understanding of lifting techniques but require additional practice to refine their form. It caters to individuals in need of General Physical Preparedness (GPP) who have engaged in consistent athletic activities for at least six to nine months, exhibit decent movement patterns, possess self-awareness of their body, and do not have any evident injuries or limitations.
While general conditioning and extensive mobilization are typically included in GPP training for this demographic, this program and article focus on supplementary exercises integrated into the training regimen and their specific roles in this program. Detailed discussions on mobility aspects will be covered in future articles.
Below are the additional exercises incorporated into the program for these lifters:
- Enhancing Core Strength: Integration of planks, side planks, Pallof presses, dead bug variations, leg lowering, hanging straight leg raises, and hollow holds aids in fortifying the core to support heavier weights during squats and provide better bracing for powerful extensions in weightlifting. These exercises can be progressed as proficiency is achieved.
- Strengthening the Lower Back: All core strength exercises are designed with the protection of the lower back in mind. Weightlifters often develop strong lower back extensors without concurrent development of surrounding musculature. Emphasizing a strong core aims at injury prevention.
- Improving Thoracic and Scapular Mobility: Inclusion of slow scapular push-ups, thoracic foam rolling, wall angels, and ring flex arm hang with knees up promote scapular retraction and separation, as well as maintaining mobility in the thoracic spine. Bat wings, focusing on rhomboid retraction, enhance strength endurance and posture.
- Promoting Shoulder Health: The primary goal of thoracic mobility work is to enhance posture and thoracic spine mobility to reduce stress on the shoulders. Strengthening the surrounding shoulder musculature is equally important. Exercises such as bent flyes with external rotation (targeting the rhomboids), pull-ups, cross-body stretches, bat wings, deep tissue work (particularly on the neck), and internal rotation exercises are beneficial.
- Enhancing Hip and Glute Mobility: Incorporation of bridges, hip flexor stretches, leg lowering in side planks, bowler squats, and reverse tables. Deep tissue work on tight hips is essential for maintaining optimal hip function and preventing the lower back from compensating for hip limitations.
- Mobilizing Ankles and Feet: Dorsiflexion stretches using plates or bars at the knees are standard for weightlifters, as limited ankle mobility impacts squat mechanics. Ankle extension stretches contribute to ankle mobility, while arching and flexing the feet aid in foot function.
8-Week Masters Weightlifting Program: Week One
References:
1. Stuart McGill, Low Back Disorders, Evidence-Based Prevention and Rehabilitation, Second Edition (University of Waterloo, 2007), 210-241.
2. Bob Takano, “Weightlifting Programming: A Winning Coach’s Guide”, (Catalyst Athletics, 2012), 70-74.
3. Eric Cressey, “Lower Back Savers,” last modified 05/05/09.
4. Dan John, “Reawaken Your Rhomboids”, T-Nation. Last modified 4/19/11.
5. Mike Robertson, “Ground Based Core Training”, Mike Robertson, last modified 10/9/13.
Click on the number below that corresponds to the week of training you’re in.
8-Week Masters Weightlifting Program: Week Two
Please note that all 1RMs are projected. That is, the percentages are based off a 1RM the lifter expects he or she will be able to hit at the end of the program.
Click on the number below that corresponds to the week of training you’re in.
8-Week Masters Weightlifting Program: Week Three
Click on the number below that corresponds to the week of training you’re in.
8-Week Masters Weightlifting Program: Week Four
Click on the number below that corresponds to the week of training you’re in.