Preview Mode Links will not work in preview mode

What is 40fit?

40fit supports a community of athletes age 40+ with Fitness, Community and Lifestyle resources. The goal is to support performance, lifestyle and quality of life for 40 plus athletes. By combining the resources of evidenced based science, anecdotal experience, and the community, individuals are challenged to look at aging through a refreshing perspective and reach their maximum genetic potential.


The more I trained using various methods, the more I realized there was something missing.  I noticed that even though I was significantly more fit than most of my peers, my experience in training was not the same as the “younger crowd.” The higher my fitness level became, the more I realized the value of fitness and lifestyle factors that I paid less attention to in the past. This is true for almost any athlete seeking higher levels of performance and capacity. Any inexperienced athlete can make quick and sometimes astonishing gains.

40fit programming is based on my own personal experiences as an athlete, evidenced based science and the collective experiences of the community. The programming model is a conjugate of these inputs and represents an adaptive construct to support the maximum genetic potential of each individual athlete. There is no one system that can meet the needs of all individuals, and anyone who would tell you otherwise is selling something for the purposes of selling something. The programming in the training model will constantly change and be a work in progress. We will not follow fads or training techniques just because someone else recommends them or they have become sexy. The foundation of any training should be based on what works, not what sells. I know that puts us at a significant disadvantage to spread the word, but I hope that the results of those who engage in our training will be evidence enough.

May 4, 2018

Coach D shifts from strength training to conditioning this week as he and his intrepid co-host Trent cover the basics of implementing conditioning into a training program. Beginning with an overview of the three basic energy pathways of the body, Darin walks through various ways of training each of the energy pathways and the most effective approaches.


Strength training, yet again, plays an important role in developing a base of conditioning. Heavy compound movements in the five rep range and below, as described in Episodes 2 and 3, rely primarily on the phosphagen and glycolytic pathways, that is, the high-power, short duration (anaerobic) pathways which supply large amounts of ATP to the muscle cells. Importantly, intense bouts of training in these pathways upregulates or ramps up the aerobic (oxidative) pathway as the body prepares for the possibility for longer duration exercise. Thus, strength training alone actually improves your conditioning or "cardio," without having to do traditional "cardio" or conditioning workouts. And it makes sense -- your heart doesn't just take a break when you squat a heavy set of five.


Nevertheless, conditioning as such plays an important role in any serious training program after the novice strength training phase. In general, we like short, intense bouts of exercise (sometimes called High Intensity Interval Training, or HIIT) without a lot of eccentric loading, which can lead to undue soreness. Equipment such as the prowler or plate-loaded sleds, the C2 rower, and the airdyne bike are good choices. In the absence of equipment, circuits of bodyweight movements like chin-ups, burpees, and push-ups can be done. Unless there is a sport-specific need, we do not recommend long, slow distance (LSD) for Master's trainees. If you compete as a long-distance runner, you need to train with LSD, sure, but if you are not, the conditioning benefits are limited and the risk of overuse injuries are high compared to HIIT.


Connect with 40fit Radio

IG: @40fitradio

Facebook: 40fit Masters Community