Tactical Barbell Presents: Ageless Athlete PDF
Preview Tactical Barbell Presents: Ageless Athlete
Copyright © 2017 Jim Madden All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or in any means – by electronic, mechanical, photocopying, recording or otherwise – without prior written permission. Consult a physician before beginning this program or any new fitness regime. Thanks to K.B. The best guy I never met. Table of Contents Part 1: Possibilities Chapter 1: Ten Years To Multidimensional Fitness Chapter 2: Psychological Pitfalls Ageless Athlete Profile: Don Wildman Part 2: Why You Should Train Like An Operational Athlete Chapter 3: Achieving Balance By Moderation Chapter 4: The Ageless Athlete Ageless Athlete Profile: Middle-Aged Mixed Martial Artists Part 3: Strength Programming For The Ageless Athlete Chapter 5: How Strong Do You Need To Be? Chapter 6: Strength Templates For Ageless Athletes Chapter 7: Clusters, Accessories, And Kettlebells Chapter 8: Programming Recovery Chapter 9: Putting It All Together Chapter 10: Training Maxes And Testing Chapter 11: The Old Warhorse Template Chapter 12: Back “Break” Templates Ageless Athlete Profile: Fred “Dr. Squat” Hatfield Part 4: Conditioning And Diet For The Ageless Athlete Chapter 13: The Ageless Athlete Base Building Template Chapter 14: Two Novel Base Building Applications Chapter 15: Apex Hill Sprints, Duku-Duku, And Hic Intensity Chapter 16: Some Diet Strategies Ageless Athlete Profile: Barbara Buder Part 5: Persistence Chapter 17: Discipline Chapter 18: Guarding Against Doing Too Much Concluding Thoughts Notes PART 1: POSSIBILITIES Those who devote themselves exclusively to physical training turn out to be more savage than they should, while those who devote themselves to music and poetry turn out to be softer than is good for them. Plato, Republic1 CHAPTER 1: TEN YEARS TO MULTIDIMENSIONAL FITNESS I turned thirty in 2003 with a tremendous sense of satisfaction on that birthday. I had a great marriage (and thankfully I still do), a healthy son, and a good start on my career as a professor of philosophy. I felt like I had finally arrived somewhere as a bona fide husband, father, and professional. My twenties had been a whirlwind: college, graduate school, and moving around the United States as my wife and I started our careers. In the end, it had all worked out, and we had landed firmly on the ground. Suffice it to say, I had much to be happy about at the close of my third decade on earth. There was, nevertheless, an eight-hundred-pound gorilla I had been ignoring. In fact, you could say that it was more like a three-hundred-pound gorilla, and the ape was me! I stand only 5’8”, but at the time I probably weighed over three hundred pounds. I’m sure that I don’t need to inform anyone that, whatever you think of the standard BMI scale, that height-to- weight ratio is bad news. I say “probably three hundred pounds” because I just didn’t have the guts to step on a scale and face the humiliating truth. I could dodge the scale, but I could not ignore the mirror: I had arrived at my thirtieth birthday very fat. I resolved at that point in my life to change that fact. With the really important things (family and career) progressing with good momentum, it was time for me to work on the obvious problem I had been ignoring. My self-imposed ignorance had to end. Up to a certain point, it was actually pretty easy to deceive myself about my obesity. Like a lot of American kids, I started playing organized sports when I was in primary school with baseball and basketball. I struggled at those sorts of sports (and I still can’t make a basket to save my life). All that changed when in middle school I was introduced to football and wrestling, which rewarded brute strength. The summer before seventh grade I started lifting weights, and by the time I was a freshman in high school I weighed 200lbs and could bench press 275lbs. Brute strength and size were reaping great dividends for me both on the field and socially. I started to identify myself as “a big strong guy.” As I mentioned above, I’m pretty short, but I did go on to play NCAA Division III college football. I kept getting bigger and stronger, and at that level I did pretty well (I started for three seasons and was captain of my team). By the time I finished playing in college I was a solid 250-pound fireplug.
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