Before starting my current training program, I had a specific objective in mind. I am an armed security officer protecting a private Christian school and a church. Both are located inside a shopping mall. I have to be physically prepared for a wide variety of threats and emergencies. I must be agile, flexible, and well-conditioned in the event I get drawn into a physical conflict. And I have a significant space to cover on foot and I may be required to run a considerable distance in an emergency. My bodyweight is 225 to 230lbs and I have about 30lbs of uniform and gear to haul around everywhere I go.
My goal is not to pack on a lot of muscle or try to get super strong.
Rather, I work to improve my muscular endurance, cardiovascular fitness, speed, quickness, agility, and flexibility, as well as self-defense skills and conditioning. I am not interested in aesthetics as much as I am concerned about increasing physical function.
I vary my training with weight training, running, conditioning, agility training, and stretching. I also train Boxing and Muay Thai skills, power and speed drills, and overall conditioning training.
I train six days per week unless I feel fatigued or sore and if that is the case, I take a day off training and focus on food and hydration, and I typically take a long moderately paced walk.
For the weight training and conditioning training, I use a timer. I train for 30 seconds then rest for 30 seconds and repeat that for at least five sets before changing the exercise. I try to do compound exercises or exercises that incorporate more than one larger muscle group such as squats, deadlifts, barbell rows, standing shoulder presses, and so on. The workouts last no more than 45 minutes and most times only 30 minutes and it’s not unusual to reach a maximum heart rate of 160 to 170 beats per minute.
I use a heart rate monitor so I can track my progress and I gauge that by how quickly I can recover after a working set. I track how many beats per minute are reduced during my 30-second rest periods.
I also try to train at a high heart rate so I know the difference between when I am at 160 beats per minute or 170 so when I am working I know whether I can push myself or if I need to rest for a few seconds.
When I train at Boxing or Muay Thai I focus on technique and speed, and the last priority is power. I also spend a good amount of time on conditioning so I don’t become fatigued if I am in a physical encounter.
The results:
- reduced bodyfat
- improved muscular endurance as well as cardiovascular endurance
- improved strength
- greater agility and flexibility
- significant increase in striking speed and power and reaction time has noticeably decreased.
- sleep has improved as has energy levels
- I follow a high-protein diet with a focus on anti-inflammatory foods and plenty of water
- at 65 years of age, I am nearing the best functional condition I have been my entire life.
As I move forward in the coming weeks I will post my actual workouts just in case you want to follow along. If you have any questions you can join our Facebook Group and ask any questions or comments you have there.
Acts 20:35 – NKJV
I have shown you in every way, by laboring like this, that you must support the weak. And remember the words of the Lord Jesus, that He said, ‘It is more blessed to give than to receive.
