Fit At Any Age: 20’s
I recently collaborated with Mens Health to bring to life an informative article titled, “Fit At Any Age”. And although you’ll have to grab yourself a copy to get the full scoop on how to maximize your physical performance with each decade of your life, I’ve put together a series of powerful snippets that’ll give you a head start on making the next decade your greatest decade.
Photo: Tim Gouw / Unsplash
If you’re looking at breaking any world records (or personal ones for that matter) now’s the time. Both your testosterone and human growth hormones (HGH) are at their all-time high, your anaerobic capacity is virtually limitless, your recovery time is shorter than ever and your confidence is through the roof. Physically, you’re in your prime.
So now’s the time to take advantage of it before age associated illnesses or injuries sink in down the line. Think speed and power whilst laying the foundation to long-term performance.
Your program should consist of plenty explosive movements in the weight room (Clean and Press, Box Jumps and Landmine Presses) paired with a good dose of cardio. But don’t let that youth get to your head – stay focused on your form, ensuring every rep is done correctly to avoid a premature visit to the doc’s office.
Your Secret Weapon:
Max heart rate.
Based off the scientific formula of 220 – age, your cardio engine will never be bigger. This means that both your capacity to maintain a high intensity effort and your ability to recover between sessions is higher than it will ever be. You can thank your raging testosterone levels for this one.
Sprint efforts such as hill repeats or shuttle runs will allow you to enter the sacred ‘red zone’, leading to an increase in both your VO2 Max and lactate threshold. Adding this into your training routine 1 – 2 times per week will greatly increase your anaerobic capacity and long-term cardiac health.
2. Rest short. Rest hard.
The amount of recovery time needed between training sessions is less than ever, allowing you to double-up training days and maximise your potential. This is due to a lower resting heart rate and peaking HGH levels. Pair this with a regular 8 hours of sleep and the occasional afternoon siesta to really tap into your potential.
Your weekly training overview:
- Strength Training (2 – 3 sets of <6 reps at 85 – 95% of max, 1 – 2 times per week)
- Power Training (3 – 4 sets of 5 reps at 75% of max, 1 – 2 times per week)
- Cardio (20 – 30 minutes of high intensity cardio, 1 – 2 times per week)
- Cross Training (30 – 60 minutes of low intensity cardio once a week)
Day 1 & 3: Strength Training
* Keep to a tempo of 3 seconds up, 3 seconds down with each lift, resting for 2 minutes between each set.
Deadlift: 3 sets of 6 reps
Bench Press: 3 sets of 6 reps
Squat: 3 sets of 6 reps
Bent Over Row: 3 sets of 6 reps
Alternating Lunge: 3 sets of 6 reps
Day 2 & 4: Cardio
* Warm-up and cool-down with 10 minutes easy jogging.
30 seconds max effort, 2.5 minutes easy. Repeat 10 times.
Day 5: Power Training
* Keep the tempo explosive at 1 second up, 1 seconds down with each lift, resting for 3 minutes between each set.
Clean & Press: 4 sets of 5 reps
Alternating Split Squat Jump: 4 sets of 5 reps
Clapping Push Up: 4 sets of 5 reps
Box Jump: 4 sets of 5 reps
Want to find out how to maximize your performance in your 30’s, 40’s and 50’s too? You can read more here.