Articles-Training
Get Back in the Game
By: Trevor Thieme
Apr 28, 2008
Within every man is the heart of an athlete. Rediscover yours.
At some point, many a forty-something guy has come to the same delusion: His glory days in athletics are behind him. "It's the greatest falsehood of aging," says Mark Verstegen, president of Athletes' Performance, in Tempe, Arizona. "At the age of 40, much of a man's athletic potential has simply been locked down by the sacrifices he has made to climb the ladder of success." The key to turning back the clock is to focus on exercises that build not only strength and power, but also muscular symmetry, coordination, and stability. "And that's what the following workout does," says Verstegen, "in just 30 minutes a day."
DAY 1: STRENGTH TRAINING
Perform five reps of each warm-up exercise, and then move on to the strength circuit, doing eight reps of each move and resting for two minutes after completing the entire set. Then do the strength circuit again.
"The goal is twofold," says Verstegen. "First, you'll build muscle strength and endurance, and second, you'll unlock joints and lengthen tissues that have become tight from sitting in an office." The result? A more supple and athletic body. Warming up is key. "Think of it as a preflight checklist," says Verstegen. "It primes the body for action by turning on your stabilizing system and revving up your nervous system."
Warm-Up
Forward Lunge, Forearm to Instep
(Warms up your hips, groin, glutes, legs, shoulders, and torso) 
This one takes practice, but it hits almost every major muscle. Step forward with your left foot, and then put your right hand on the floor, in line with your left foot. Reach down toward the instep of your left leg with your left elbow, and then move your left arm outside your left foot, as shown. Push your hips straight to the sky, pointing your left foot up and your head down. Step into your next lunge and repeat, continuing for five strides.
T Hip Rotation
(Unlocks the muscles of the hips and primes them for action)
Hold the back of a chair and bend forward at the waist, keeping your left foot on the ground and lifting your right leg behind you. Your body should form a T. Rotate to the right, tilting your right hip and shoulder toward the ceiling (you should feel the stretch on the inside of your left hip). Hold for a count of two, and then rotate to the left until you feel the stretch on the outside of your left hip. That's one rep. Do five, and then repeat on your right leg.
Strength Circuit
One-Sided Dumbbell Bench Press
(Strengthens the chest and builds core stability)
Lie on a bench with your left glute and left shoulder blade on the bench, and your right shoulder blade and right glute off the bench, feet flat on the floor. Hold a dumbbell straight above your chest with your right hand, grasping the bench behind your head with your left hand. Keeping your stomach tight, lower the weight until your elbow is in line with your shoulder, and then return to the starting position. Do two sets of eight reps on each side.
Single-Leg Squat
(Builds single-leg power, essential for any sport that involves cutting, jumping, and sprinting)
Stand on one foot in front of a bench or chair, holding a two- to five-pound weight in each hand. Squat back and down on one leg as you reach forward with your arms until your glutes touch the bench. Return to a standing position using only the leg you are balancing on. Do eight reps, then switch legs and repeat.
Rotational Chop
(Builds muscular coordination throughout the entire body while strengthening the shoulders, triceps, torso, and hips)
Attach a handle to the high pulley of a cable machine. Kneel perpendicular to the machine, then place your inside foot on the floor, facing the machine (as shown). Pull the handle to your chest using both hands, and then continue the movement by pulling it down and away from your hips as you rotate your torso away from the machine. Maintain an erect posture throughout the movement. That's one rep. Do eight, then switch sides and repeat.
One-Arm, One-Leg Dumbbell Row
(Lengthens the hamstrings, builds stability in the hips and torso, and strengthens the back, lats, and shoulders)
Holding a dumbbell in your left hand, assume the same starting position as the T Hip Rotation. Contract your left shoulder, and then lift the weight to your body by raising your elbow toward the ceiling. Return to the starting position. Do eight reps, then switch sides and repeat.
One-Leg Glute Bridge
(Strengthens the glutes and builds rotational stability in the torso)
Lie faceup on the floor with your arms by your sides, knees bent, and heels on the floor. Curl your left knee to your chest and hold it there with both hands. Lift your hips off the ground until your right knee, hip, and shoulder are in a straight line. Hold for a count of two, and then return your hips to the ground. Do two sets of eight reps on each leg.
DAY 2: INTERVALS
With the exception of marathons, few sports require sustained effort at a single speed. "True athleticism is expressed in brief bursts of power," says Verstegen. "So there's not much point in slogging away on a treadmill for 60 minutes." It's much better to do an interval workout, alternating between periods of all-out effort and active rest. After warming up with a three-minute jog, choose your favorite activity--running, cycling, rowing, stairclimbing--and begin alternating between 30 seconds of intense activity (90 percent of your maximum sprint speed) and 30 seconds of active rest at a conversational pace. Continue for nine minutes, and then cool down by jogging for three minutes. After a few weeks, increase your interval time, alternating between one minute of all-out effort and one minute of active rest. A recent study of cyclists at McMaster University, in Canada, found that those who exercised intensely for just 18 minutes a day (four 30-second bursts of all-out cycling separated by four minutes of active rest) experienced the same gains in performance as cyclists who pedaled continuously for two hours a day.
DAY 3: STRENGTH TRAINING
Follow the same strategy as outlined in day one. "The goal for the second strength session is similar to the first: You're going to build total-body strength and endurance while enhancing your agility and stability," says Verstegen, "but you're going to accomplish that by hitting your muscles from different angles." As a result, your muscles will have to adapt to new movement patterns, accelerating their growth and enhancing overall performance. "This set of exercises is also designed to enhance coordination," says Verstegen. "Your muscles will learn to act in concert, kicking your game up to the next level in whatever sport you do."
Warm-up
Reverse Lunge With a Reach
(Opens the hip flexors while stretching the glutes and lats)
Stand with your feet together, and then step back with your right leg into a lunge position. Reach your right hand toward the sky while bending to the left. Stand up and repeat, alternating legs. Do five reps on each leg.
Strength Circuit
Single-Leg Romanian Dead Lift
(Builds total-body stability while strengthening the glutes and hamstrings)
Stand with your feet shoulder-width apart, knees slightly bent, abs tucked in, shoulders pulled back, and arms at your sides with a dumbbell in each hand. Bend forward at the waist, raising your left leg behind you as you lower your torso until it's as close as you can get to being parallel to the floor without arching your back. Pause for two seconds, and then return to the starting position. Do five reps on each leg.
Inverted Row
(Works the back, shoulders, and arms)
Place a barbell on a rack three to four feet above the floor (or similarly, position the bar on a Smith machine). Lie under the bar and grab it with a shoulder-width grip, hanging at arm's length with your body in a straight line from your ankles to your shoulders, and then pull yourself up until your chest touches the bar. Pause, and then lower yourself to the starting position. Do two sets of eight reps.
Pillar Bridge With Arm Lift
(Strengthens the hips, torso, and shoulders)
Get into a modified push-up position, supporting your weight with your forearms and the balls of your feet. Your body should form a straight line from head to heels. Without moving your torso, extend your left arm in front of you until it is parallel to the floor. Hold for two seconds, return to the starting position, and then repeat, alternating arms. Rest and repeat eight times.
Stability-Ball Push-up
(Builds power through the chest and stability through the shoulders and torso)
Assume a push-up position, but with your hands on a stability ball and your feet on the floor. Your fingers should be pointed down the sides of the ball. Keeping your ankles, hips, and shoulders in a straight line, lower yourself until your chest lightly touches the ball. Return to the starting position. Do two sets of eight reps.
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