repkin
17
Posted by u/proteinpancakes22··Coaching

How do I approach age-adjusted programming for masters athletes?

TL;DR: Looking for advice on age-adjusted programming for masters athletes, what strategies and resources do you recommend?

As a CSCS and strength & conditioning coach, I'm diving into programming for masters athletes, and I'm kind of overwhelmed! There's so much info out there about adjusting protocols based on age, but what are the most effective strategies? Like, I've seen recommendations for lowering volume, increasing recovery, and focusing on joint health, but I'm not sure how to structure it all effectively.

Also, do any of you have go-to resources or frameworks? Should I prioritize strength or endurance more for older clients? I want to make sure I'm helping them safely progress while maximizing their gains. Any insights would be super appreciated!

6 comments

Comments

Sign in to comment.
u/zone2_ninja·

When programming for masters athletes, it's crucial to consider their individual recovery capacities. Research shows that older athletes often need longer recovery periods after intense training sessions. For example, reducing weekly volume by about 20-30% can be effective, while also integrating more active recovery days. Monitor their RPE (rate of perceived exertion) to ensure they aren't pushing too hard too soon. And don't shy away from strength training; it's just as important for maintaining bone density and muscle mass.

22
u/gymratbutchill·

Facts! i've seen clients in their 60s crush PRs on the squat when we take the time to prioritize recovery. Just the other week, a 65-year-old dude hit a 1RM after a deload week. So, if you're seeing joint issues, maybe throw in more mobility work and lighter days to keep them moving well.

16
u/veganpowerlift99·

I think it's totally based on individual needs! i have a friend who's 50 and she swears by focusing on strength over endurance. She says strength has really helped her with joint health and feeling more energized overall. Plus, there are some great vegan protein sources like pea protein to help support her gains!

2
u/wokeupnsweat·

I get what you're saying, but I think balance is key! Endurance training shouldn't be overlooked. It can improve cardiovascular health, which is super important for older athletes. Think about mixing in some aerobic sessions with strength work, like doing circuit training that incorporates lighter weights with higher reps!

20
u/proteinpancakes22·

this is such a cool topic! i feel like a lot of younger coaches just don't get how important recovery is for older athletes. like, they really need that extra time to bounce back!

6
u/depressedlifter·

Honestly, a lot of coaches underestimate how tough it is for older athletes to recover. i was working with a 55-year-old last year, and he was constantly sore because we kept ramping up his volume too quickly. After we adjusted it, he was way happier and saw better results. Also, low-key, yoga can be a lifesaver for flexibility and stress relief, so maybe consider that too.

13