How to Train for Athleticism After 40 | Strength, Power & Conditioning | #126

Okay, first up, tips for transitioning out of competitive bodybuilding to a more athletic body.

That's a good question.

So, you know, if you've been bodybuilding, it's not like your body is less athletic than somebody that hasn't been training, right? I think there's this misconception that if people bodybuild And they don't do other things.

They become less athletic.

And that's not really the case.

So you probably already have a leg up over other people that don't train at all, believe it or not.

Especially with like basic muscle strength and tendon health and proprioception, kinesthetic awareness.

I don't even know if I said that right.

But I would treat it just as you've been on an elongated phase of periodization, like the GPP phase, the accumulation phase, the hypertrophy phase, whatever you want to call it.

So I would just treat it like that.

And I would transition into more of a base strength phase where you lower the reps a little bit and you increase the load percentages, increase your weight, rest periods.

Did I say that? Increase your weight.

And you focus more on moving numbers with good form, obviously.

And then during that phase, you start to incorporate some – probably some lactate threshold training, a little bit of VO2 max training in there as well, even though they don't pair great together.

You just don't have a base of that yet.

So in the next phase, you're going to need that base.

In future phases, you probably won't want to do that quite so much.

But you already have quite a bit of muscle size built up, so it's not going to hurt you that bad.

So once or twice a week, probably one HIIT session or SIT session, and maybe one VO2 max session.

So not a ton.

Um, and then you work on your base strength and then you do something called extensive plyometrics.

So you're going to want to start to get those tendons ready, um, increase your rate of force development.

So it's going to be things like pogo hopping, speed drills, easy bounding, jump roping, um, stair hops, multi-directional hopping.

Cause you want to get those tendons ready for the next phase.

Um, And then during that base strength phase, you're going to want to make sure you include some dead stop training in there for rate of force development.