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| Having fun, and hitting it hard at age 60. Older Dinos need to keep on training - but they need to train smart. There's no time for the silly stuff. |
Hail to the Dinosaurs!
Many of you fall into the "older Dino"
category, so I thought I'd share some
training tips for older trainees.
These tips probably apply to everyone,
at any age - but they're particularly
important for older Dinos.
1. Keep training. If you stop, it's really
tough to get back into it -- and it will
take a l-o-n-g time to get back to your
previous levels of strength and condition.
It's much better to start and stay with it.
a. If for any reason you must take an
extended lay-off, get back into your
training slowly, progressively and
intelligently. Don't try to jump right
back into things. Take your time and
build back up.
b. The worst thing you can do is to
stop training, get out of shape, and
then jump into a super program and
hurt yourself.
2. Do what you like best. For me, that's
Olympic weightlifting. For others, it's
powerlifting, strongman training, body-
weight exercises, stone lifting, heavy
sandbags, power bodybuilding, muscle
control, kettlebells or power rack work.
a. You're old enough to know what you
like -- so do it!
3. Dress for success. Wear good lifting shoes
when you train. Keep your muscles warm.
Wear sweats. If your knees hurt, use knee
sleeves.
3a. Tiger Balm can be your best friend.
4. Work around the sore spots. If a particular
exercise hurts -- and ALL older trainees have
at least one exercise that hurts -- find a
substitute.
5. If squats are a problem -- and they are
for many older trainees -- try the Trap Bar
deadlift. It's one of the great training tools
for anyone, but it's especially good for older
trainees.
5a. I like the Gerard Trap Bar -- the ORIGINAL
Trap Bar designed by engineer and powerlifter,
Al Gerard. You can get it from John Wood, who
also offers some excellent Trap Bar training
guides:
http://www.trapbartraining.com
6. Work on strength, but don't neglect speed,
power, balance, coordination, timing, flexibility
and mobility. You need it all to age with success.
6a. Also, do some cardio training!
6b. See Gray Hair and Black Iron for special
advice on effective cardio training for older
Dinos.
7. Watch your weight! Don't let the Lard Lumps
pile up -- and if you already have them, get rid
of them. Nothing ages you faster than Lard
Lumps.
7a. See Knife, Fork, Muscle for diet and
nutrition tips:
http://www.brookskubik.com/dinosaur_nutrition.html
8. Stay active. The more you move, and the
more often you move, the better. Try to do
something physical every day -- not heavy
training or hard cardio, but something
physical, even if it's just walking the dog
or working in the garden.
9. Forget about what you lifted when you
were younger, and focus on what you can
lift NOW -- and then work to increase your
current best.
9a. The idea is to get better, not older.
9b. Very few people "get" this - and even
fewer are able to do it.
9c. If you can do it, you're doing really
well.
10. Use abbreviated workouts and simple
cycling systems, as detailed in Gray Hair
and Black Iron. The right kind of training
and the right kind of workout is critical for
an older trainee.
There you have it -- ten training tips for
older Dinos. I hope they help -- and I hope
they keep you going strong for many years
to come.
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. Go here to grab Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links
to my e-books on Kindle and my PDF courses:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day:
"Getting older is easy. The hard part
is staying young."
-- Brooks Kubik
BEFORE YOU LEAVE . . .
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