Getting in Shape at 40

[Tim McMichael]

Here is a question. I know how to get in shape from the point of already being in good condition. I have no idea how to go from completely out of shape to top form. How should I start? I can still jump 15' from about anywhere, but I want to get ready for Reno and the indoor season coming up. I turn 40 in Feb.

[rainbowgirl28]

Start slow and build up gradually.

If you have not been doing any strength work, I would start with body weight exercises before you hit any weights.

If you haven't been doing any kid of cardio, start adding some of that in there, to build up your fitness level so you can handle more intense workouts as the season gets closer.

[SlickVT]

Squat extremely heavy the first day out, and try and break the world record for sorest 39 year old ever.

I would give you props. Haha, obviously kidding. Good luck...

[Tim McMichael]

That's not exactly the record I have in mind. I like my quads and would prefer they stay attached to my body. In fact, my greatest fear of vaulting as a "master" is the prospect of body parts becoming detached in front of people. Not fun. Most of my training will be geared towards this not happening, at least not so people will notice. I would like to at least be able to walk stiffly to a private place under the stands before the screaming starts.

[Duncan]

I am 42 - vault 15' now (have 2 meets left this summer to go higher ). I find that when I kick in my training I can get tendonitis very quickly. Once I get it, it is difficult to get rid of. So, work up slowly and consistently - don't start running 15 200's the first day. Ice your Achilles and hamstrings whether you think you are getting tendonitis or not. If you are like most vaulters (at least my opinion of most vaulters), once you get started you will want to go full blast. If you do that you will explode. Be patient and work up to it. Stretch every day.

As I get into better condition, I do less distance running and more speed work - down to the point where I don't run more than about a mile as a warm up before speed work (200's, 100's, 50's - I have dropped 400's because my Achilles seem to get really sore from those). As I decrease my running distance I add biking to help keep my weight down - I can gain weight very easily now. I am 5' 7" 155 so I may be near your size if I remember other threads correctly - I was 140 as a senior in college. I find I can do quite a bit of biking and not get tendonitis, so I bike if I feel I need a couple of hours of conditioning.

Weights are always good - not 4 rep sets to start:) Maybe 15-20 reps to start - and not to the point of failure. Stiff legged dead lifts for upper hamstrings, leg curls, lunges, let extensions, standing calf raises, seated calf raises - upper body also, but make sure your legs are strong enough to vault or you will get injured and it will nag at you. Body weight exercises are good - do standing calf raises on the stairs - start with both feet at the same time - work up to 1 leg at a time.

So, I would start with a light jog and some light weights. Slowly run a bit harder and hit the weights a bit harder - listen to you body as to how fast to build up. After a couple of weeks add some light 200's. I would not do huge amounts of distance - for me it just beats up my legs - as you get in better shape add more speed work instead of increasing distance. I am not sure when to start vaulting - but when you are ready start with short run - like 2 or 3 rights (I am a lefty). No 10 step runs for a while.

My opinion is that at 39/40 you can vault very high. I think you will find that your body will respond pretty quickly as long as you get consistent workouts in. You can't pound yourself into shape like we could when we were in our 20's. The danger is that you will start to feel pretty good and add a couple of steps to your turn too soon.

I don't know if this is the right answer, but it works for me.

Hope to see you in Reno...perhaps my family will be up for a ski weekend.

Duncan

[jumpbackin]

I can still jump 15' from about anywhere,

Screw You!

Just kidding. As stated above avoiding injury is key. I've done pretty well with that during the last year but my 100m is still 2 1/2 seconds slower. I may actually have to learn some technique this time around.

[souleman]

Duncan is right on the nuts with his advice. You might want to take a peek at Bubba's website and some of his training regimen's. They are particularly designed for masters vaulters. He's located at www.bubbapv.com . "Superfreak" Gary Hunter (and I mean that in a very good way) was saying at Boston that once he turned 50 he cut back on longer running because it was effecting his legs and knees in a bad way. At 40 you will be able to do a lot of stuff like you've always been able to do but you have to be one step ahead of those changes in your body that your 18 year old brain hasn't picked up on yet (the 18 year old brain comment wasn't a rip, we all have an 18 year old brain). I've got a chart that I use during the weight room part of my season that I would include if I could figure out how to attach it. Maybe I can PM you with it. If not, I'm sure there's one similar to it on Bubba's site. He set up mine for me. Good luck and don't get hurt. It takes waaaaaaaaay longer to heal as you get older than it did when we were 18. Later........Mike



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[Tim McMichael]

Satchel Paige played world class baseball in the Negro leagues till he was in his late fifties, if the legend is true. Nobody knew exactly how old he was, and he never told. I once had the opportunity to talk with Buck O’Neil who played with Paige back in the thirties. Mr. O'Neil is 94 years old and can talk about those days like they were yesterday. It was awesome. He still wouldn’t tell me how old Satchel Paige was when he retired. He looked at me with a sly twinkle in his eyes and said, “I know, but I won’t tell.â€Â

[master]

[quote="Tim McMichael"]
Satchel Paige was once asked how he could still strike out hitters like Babe Ruth when he was so old. He replied:

“How old would you be if you didn’t know how old you was?â€Â