Building Power and Mobility: Essential Strength Training for Endurance Athletes in Their 50s * Dan John

Simon Ward, The High Performance Human Triathlon Podcast

As you might have been able to pick up, I’m really getting into strength training at the moment. I feel like I need to share all of my lessons with you, because this type of activity is arguably your best antidote to aging. Dan John is back again today to help me with this. Dan and I discuss the importance of strength training for endurance athletes, particularly those in their 50s, emphasising the need to focus on hypertrophy and explosive lifting to maintain lean body mass and mobility. We also highlight the significance of comprehensive training for triathletes, including mobility work, strength training, and appropriate recovery. Additionally, we discuss the importance of primal movements, such as push, pull, hip hinge, and loaded carry exercises, emphasizing the need for mobility, postural control, and structural support muscles. We also go into detail on:

• Primal movements and why they are the basis for exercise selection
• Which exercises fit the various primal movements and the best ones for you
• How to set up a simple programme and some of the considerations such as sets, reps, rest periods, total workout duration
• Variations to build muscle or strength, or just maintain your current strength
• Hypertrophy and explosive lifting to maintain lean body mass and mobility
• Dan explains his simple 3x3x3 routine

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