I post these training sessions as they are real life examples of what a Masters athlete is doing in their training program so I hope they provide some insight into how you might approach your own training.
Today was another power training day so it is very obvious how much emphasis I put on the necessity of power training and it is no less important as we age.
So today' session incorporated med ball work, sprinting and some jump training.
Warmup: Ankle mobs, 1/2 kneeling adductor, open hip t-spine rotation, 1/2 kneeling hip flexor wall touch, toe/heel walks, March series, skip series, backpedals, high knees, butt kickers
Workout: Med ball circuit: Med ball wall dribbles- 2 x 15 sec. @ 4 lbs., Med ball reactive chest pass-2 x 12 @ 15 lbs., Med ball side toss- 2 x 7 @ 15 lbs., Med ball scoop toss- 2 x 6 @ 15 lbs. 90 sec. recovery between sets.
Buildup sprints: 8 x 50 yds. with walk back for recovery. Then 1 x 80 yds.
Box Jumps: 3 x 6 on 30" box. 90 seconds rest between sets.
Comments: Felt pretty good in the sprints. I frequently do "buildup" type sprints as it allows me to get into the sprint without the burst at the beginning. Esp. in the beginning of the session this is important as it takes me several sprints to feel entirely ready to go.
Hadn't done box jumps in a while so a little trepidation in the beginning as 30" is a fairly high box esp. for an "old" guy! Once you get a few out of the way things are fine.
Train hard and train smart!
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