Old Spartan Fitness

This is what you get:

• Start when you're ready. Progress at your own pace.
• Review the material as often as you like (it never expires)
• It's delivered in bite-sized chunks for easy consumption
• Checklists and Quick Start Guides to get you going quickly
• Course upgrades are always free
• Private Facebook Group Community for accountability
• "How To" video instruction
• Unlimited acces to me (via email)
• !00% Satisfaction "No Weasel Word" Guarantee

This is a 3 week training program designed specifically to get you fit and strong.

Secondarily, you will lose substantial body fat during this 3 week period.

This is the last 3 week training block from the 12 Week How to Build Muscle After 50 Program.

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Overall Program Design

Four, three week blocks of exercises are laid out and divided into Phases. Each phase emphasizes a specific result (e.g., building strength or endurance). The rep ranges change in phase so you accommodate this by using the proper weight to achieve the reps.

This 3 Week Program is Phase 4

1. Metabolic/Endurance Phase=Phase 1
2. Strength Phase=Phase 2
3. Endurance Phase=Phase 3
4. Strength/Metabolic Phase=Phase 4

All workouts are based on the 5 Human Movements plus Intensity Training.

That's the 5+1 System.

Exercises are programmed using super sets like:

1. Push/Hinge
2. Pull/Squat
3. Carry/Dynamic
4. or 3 exercise sets like:
   1. Pull/Squat/Carry
   2. Push/Hinge/Carry

From a high level, this program uses linear periodization. This means you progress from lower intensity to higher intensity workouts within each phase.

Each three week phase gradually increases overall volume and intensity as you progress through the phase.

And each week of the phase has its own cycle, varying easy, medium and hard workouts.

So week 1 is the least intense and week 3 has the greatest intensity.

As you pass from week 3 in phase 1, for example, to week 1 in phase 2, you get a brief respite (easier week, relatively) as you build into the second phase.

Workouts

There are three workouts per week with an optional 4th workout depending on how you want to implement your dynamic training.

Option 1 is to perform the dynamic training at the end of your resistance training sessions and training just 3 days a week for slightly longer sessions.

Option 2 is to add a fourth training day specifically for the dynamic training.

Either option works well.

Exercises are selected to accomplish the following criteria:

1. Use effective and efficient compound movements
2. Minimal if any equipment required
3. Simplicity, easy to learn, no advanced technique required

There are three exercise categories:

1. Body Weight exercises
2. Kettlebell exercises
3. Dead Lift exercises

Body weight exercises are great for horizontal pushing, pulling and squatting.

Kettlebell exercises are perfect for vertical pushing, pulling, hinge, squatting and carries.

The specific Dead lift exercises were added since there isn't a great alternative for the hinge when performing body weight exercises.

These exercise categories are combined in different ways to provide excellent stimulation for muscle growth and varying movements to ensure you never get used to workout.

Something is always changing.

• The Exercises
• The Volume (# of sets)
• The Dynamic Training
• The Strategy (Phases)

Progress is Guaranteed

You will continue to gain strength and lean out consistently.

This program design ensures no lulls or plateaus in your growth.

3 weeks of solid, sustained improvement

This Phase concludes the 12 week regimen.