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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.

Mar 6, 2020

Today Coach D and Trent discuss how to train and program around a sport or other recreational activity, such as mountain biking, running, rock climbing, etc. And the short answer is... it depends!


There are many variables to consider when programming around a sport or activity, especially when that sport or activity has high physical demands. We only have so much recovery resources in the bucket, so to speak, and while we can make the bucket bigger over time though training, recovery is a finite resource. Both training and sport/recreation will draw from the bucket, so you have to program intelligently to do both at the same time.


Two broad training models, first elucidated by the Soviet master coaches in the late 70's and 80's, can be used to structure a program: the conjugate and concurrent models.


The conjugate model refers to training for one adaptation at a time, with the goal of tying together multiple blocks of training which gradually become more specific to the sport or activity in question. Block periodization, which is popular among advanced powerlifters, is one example. A powerlifter would start a training cycle with lower weight, high volume strength training, perhaps with some light conditioning to improve work capacity. The goal during this block is hypertrophy (muscle growth) and work capacity (improved conditioning and recovery so you can do more stuff in a workout). The next block will have the lifter pull back on the volume a bit and increase the weight, with the same overarching goal but starting to get more specific toward developing force production (max strength). In the final block, the lifter will significantly increase the weight, lower the volume, and the goal of the block shifts toward maximum force production -- in other words, a goal that is specific to his sport, which is lifting as much weight as possible for a single rep.


In contrast, the concurrent model aims to train multiple adaptations simultaneously. An athlete training concurrently will often train strength, conditioning, and perhaps skill work all within the same mesocycle. This models allows the athlete to maintain a high level of ability in several areas, but requires the coach and athlete to walk a tight rope in terms of managing recovery and overtraining. Professional crossfitters are perhaps the ultimate concurrent athletes, as they must be strong, highly conditioned, and posses a wide base of gymnast skills when they walk onto the platform at the Games. However, even most high level crossfit athletes train in a conjugate model during their offseason, furthest out from the games.


Most people are probably best off training in a conjugate style, developing their general strength with the main barbell lifts while they are furthest out from their sport season or event (like a race or powerlifting meet). Then moving closer to the desired adaptation as they move closer to the event.


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