This is my strategy for reaching the greatest level of overall fitness of my entire life.
I am six weeks away from my 67th birthday and I will hit my goal in 6 to 8 weeks from now.
I can’t do this without God and my faith in Him to get me through it. It will happen because He will give me all I need to make it happen. The choice is mine but the strength comes from Him.
I can do all things through Christ who strengthens me.
Phillipians 4:13
Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? 20 For you were bought at a price; therefore glorify God in your body and in your spirit, which are God’s.
1 Corinthians 6:19-20
- Maximise flexibility, muscular endurance, speed, agility, and cardiovascular conditioning
- Eight Weeks
- Recovery time required determines training frequency
- Resistance training will incorporate basic compound exercises (exercises that involve many muscle groups), including deadlifts, squats, barbell rows, shrugs, pullups, pushups, presses, etc.
- Cardiovascular training incorporating elevated treadmill interval sprints, rowing interval sprints, and beach sand interval runs
- High Intensity Interval Circuits incorporating battling ropes, kettle bells, tire flips, sledgehammer tires, box jumps, jumping rope, bulgarian bag, advanced core training
- Stretching and band work to develop joint stability and balance
- Boxing and Muay Thai training drills and bag work
- Each workout begins with muscle activation and stretching
- 30 seconds working, then 30 seconds rest for five sets
- 30 seconds work, 30 seconds work on the second movement, not using the same muscle groups for five sets
- Pre-determine the number of reps for an exercise planned for that day, and that number is intended to push beyond what was set the week previous. Using a stopwatch, start doing reps until complete failure, then rest for however much time remains in that first minute. Rest until the next minute begins, then start doing reps without resting until complete muscular failure occurs again. Repeat this until the pre-determined number of reps is completed. Record the time taken to complete the pre-determined number of reps.
- Treadmill, sand, and flat land sprints are 30 on and 30 off until the planned distance is reached.
- Boxing and Muay Thai are full-speed one-minute rounds with thirty seconds rest between rounds.
- Stretching is done daily at least once and will include band work for strengthening and stabilizing
As we move forward, I will be recording my workouts in these segments and will try to get some video where applicable.If you decide to enter into a workout plan of your own, it may be worth it to hire a trainer. Either way, this is my advice:
- Speak to your medical provider before you enter into any sort of exercise or nutrition plan to ensure it is safe for you to do.
- This is what I am doing, but it does not necessarily mean it is something you should do. You should modify as necessary to avoid injury or to suit your preference, fitness level, flexibility level, endurance level, overall health, or any limitations you may have. The purpose of my sharing what I do is to get a sense of the commitment, the challenges, the mental approach, and the remaining elements not related to the actual exercises and program itself.
- If you feel anything unusual while you are working out, stop immediately and seek medical attention.
- Always take responsibility for being safe.
- Any result or lack thereof is up to you and fully your responsibility. I make no claims in this regard as I have no control over it. I can only control what I do, and I am only sharing it here for the sake of personal interest; this is not prescriptive.
