Hi Folks,
Mobility and strength are key as we age, plus taking care of the spine. ” You are as young as your spine is supple” is a mantra with yoga practitioners and also for sports, e.g., Olympic lifters. You can see a sample of warm-up video (Full Warm-up clip) by Canadian lifter, Josee Gallant, as she does her mobility routine from the ankles to her neck, and then with just Olympic barbell doing the Olympic Snatch lift ( in one movement; the Clean & Press is in two movements). Then she does the Snatch with gradually increasing weight. See:
“Josee Gallant Olympic Lifting Warm-up Routine ” on YouTube.( Start a good three minutes into the video to skip the intro in French). Olympic lifters also include hanging from bar and upside down by their feet to stretch out spine…15′ into the video it is kneeling work, 16′ into it: Spiderman stretches, 17:55; “Thread the Needle – with extra mobility; arm and torso forward stretches, 23:30 ‘Resistance band shoulder complex (she does them faster due to the speed of Olympic Snatch lift movement; 24:45 Band presses. Then she proceeds to using the Olympic Bar to practice the details of the lift and gradually increases weight.
I encourage at least two days per week going through the 30′ of mobility exercises ( as opposed to just stretching) as we age. Can be done on rest day or day you are not doing your sport.
10/21/25 TUESDAY. TEMPO pieces over flat to rolling course on dirt or pavement. After the warm-up mile you’ll up the effort to 10K race pace interspersed with short rest intervals.
7′ Tempo (1′ easy jog) – 7′ tempo (1′ easy) – 7′ tempo and run cool-down to the finish
10-22-25 WEDNESDAY. STRENGTH CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES. 8 AM at Warren’s. Get in your mobility warm-up drill: halos, shoulder complex, 5 goblet squats – and KB Swings.
TRAINING TIP: Reminder that as we age I recommend that the emphasis continues with solid strength training to counter the effects of muscle mass decline add bone integrity, plus up the mobility exercises and balance drills. Cardio still has its place, but there’s the shift in emphasis to the strength, mobility, and balance training.
Hip Bridges with Slam Ball 25# + weight vest
DGB Situp & Reach / Left Resistance Band Leg Hip Circles
Weighted Plank / Right Band Resistance Leg Hip circles
Exercise Ball “Stir The Pot” both directions / Exercise Ball Transfers
Side steps Over BB ( high knee hip flexor work)
Straight Arm Band Pulldowns
DBL KB Cleans R/L Press – repeat
Left, Single Leg Deadlifts
Right, Single Leg Deadlifts
Standing R/L DB 45 degree diagonal lifts
2 x 6 Heavy KB Swings
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 Deadlifts or Trap Bar deadlifts
10/23/25 THURSDAY. SPEED-WORK at your local track. After the warm-up mile be sure to get in your skips, butt-kicks and 6 x 30 quick cadence pick-ups. Both A & B gps: 2 x 150 (50).
A gp: Two rounds of: (1000 (200) – 800 (200) – 600 (200)). the 1000 at 10K pace; the 800 & 600 at 5K pace.
B gp: Three rounds of: ((600 (200) – 400 (200) – 200 (200))…run the 600 at 5K pace; then the 400 and 200 a bit faster.
10/25/25 SATURDAY. HR/XT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 9 AM at Warren’s gym due to morning rain. It is located two blocks from Ciic Center at 148 MadisonAv, San Rafael..(from Civic Center light, go east for two blocks on N. San Pedro Rd, left on Washington to end of block; right on Madison , to fourth house on the right which is directly across from Natl Guard Armory. Garage/gym is in back. If parking is tight you can park in Jury parking lot at East end and come through the walk through gate and walk the 100 yards to the house.
LMK if you will be attending.
KeesTraining 