Strength, Power, and Intensity - for Every Fitness Level
Strength, Power, and Intensity - for Every Fitness Level
Hip extension and neuroendocrine adaptation
Team! Get a hefty dose of everything a midlife woman needs in her training program - from muscle strength and power to cardio to plyometrics with intensity level modifications that suit your needs and overall training schedule - all in under 30 minutes! Enjoy! -Carla
This week’s workout is a modification of a CrossFit “Hero WOD” named "Kelly”. We have various movement and volume modifications so that anyone of any fitness level can enjoy the benefits.
Last week’s workout in the Feisty 40+ newsletter taught us about the importance of hip extension. This week, we apply this with three different movements that require hip extension strength, power, and stamina all in one!
Why this workout is so important for Midlife Women
Muscle strength and power decline with the hormonal changes of perimenopause and menopause. To maintain muscle and metabolic health, we have a dumbbell thruster (or the air squat modification) that provides a physical stimulus to the muscles to help offset the effects of hormonal change.
Bone density is also challenged by the changing hormones of this stage of life. The box jumps (or box step-up modification) provide a plyometric stimulus to the bones to help maintain bone density.
Adding a short run to the thrusters and box jumps requires neuroendocrine adaptation - a term used to describe quick transitions between different metabolic energy systems - simply put, this refers to rapid transitions between our short-duration “glycolytic” or anaerobic system to the longer endurance “phosphorylative” or oxidative energy system. This type of adaptation promotes efficient fuel utilization, fat-burning capacity, lean muscle mass, and thus body composition change.
Warm Up
Brisk walk, light jog, or light ruck (adding a weighted backpack/vest) for 5 minutes
then…
2 rounds
10 air squats
10 bodyweight box step-ups (alternating legs)
10 easy elevated push-ups. These can be done on a STABLE chair, box, or bench at a height where you can perform 10 repetitions unbroken with confidence.
Movement Practice
Take 5-10 minutes to find your workout weights and movement options. Practice 5-10 repetitions of your selected options in the sequence of the workout for 1-2 rounds to become familiar with the flow of the workout.
Movement options:
Run: may substitute a 400m row, 800m bike, or 15 burpees
Box jump: if no box - squat jump. If jumping is a limitation, perform bodyweight or weighted box step-ups ensuring an even number of repetitions for each leg stepping up. A third option is an alternating weighted lunge (2 dumbbells/light weights)
Dumbbell thruster: Substitute an air squat if no weights are available or if overhead shoulder mobility is a limitation
Workout
Advanced
5 rounds for time
Run 400 meters
30 box jumps
30 dumbbell thrusters
Intermediate
3 rounds for time
Run 400 meters
30 box jumps (or weighted box step-ups holding 2 light to medium-weight dumbbells, other other option noted above)
30 dumbbell thrusters
Beginner
3 rounds for time
Jog, walk, or ruck (add a weighted backpack) with 400 meters
30 box step-ups (low box, bodyweight only or other option noted above)
30 air squats
Cool Down
Workouts like these that have a hefty dose of intensity need an equally hefty dose of recovery. Try this 20-minute deep stretch yoga sequence to help return your stress-response system to baseline and jump-start your recovery.
HOUSEKEEPING….
Introducing my newest collaboration with my friends at Feisty Menopause - Feisty 40+: “a newsletter designed and created for active women forty and older who want to shape their strongest, healthiest, happiest future”.
Just like you see in Athletic Aging, there is a weekly workout series created by Yours Truly.. and the bonus is that I have designed these two weekly workouts to complement each other so you can take your weekly dose of functional fitness to the next level.
Enjoy!
