Senior Strength & Conditioning

28.04.2025

Hour one of my client's third Boxing course has a strength and conditioning element. My client is in his sixties and has expressed particular interest in working against muscle deterioration. During the previous course we dedicated alternate lessons with an exploration of ways to train certain movements. Tonight, I put together an all over body training plan. This is because he will only be training with me once a week and his other lesson will be Boxing skill focused.

This was his programme:

Dynamic stretching and muscle activation - one-legged good mornings, clamshell lateral halos, cossack squats, Asian squats and aeroplane one-legged dead lifts

7 x trap bar/hex bar dead lifts (2 x 10 rep warm-up, 5 x 6 rep strength lift)

4 x safety bar back squat (1 x 10 rep warm-up, 3 x 10 rep hypertrophy lift)

3 x dumbbell bench press (muscular endurance lift)

2 x inverted rows (10 x controlled reps)