Current Workout Plan
Minimalist Strength for Aerial Athletes
Current Stats: 160 lbs @ 17% BF | 5'7.5" | Age 48
Target Stats: 155 lbs @ 14% BF
Timeline: 10-12 weeks
Training Experience: 15 years
Overview
3-day minimalist strength program using double progression, designed around aerial bungee performance schedule. Focus on strength-to-weight ratio and lean, athletic physique.
Training Schedule
Weekly Pattern:
- Monday: Lower Push + Adductors
- Tuesday: Aerial Bungee
- Wednesday: Upper Push/Pull
- Thursday: Aerial Bungee
- Friday: Lower Pull + Posterior Chain
- Saturday: Active Recovery (mobility/stretching)
- Sunday: Aerial Bungee
Session Duration: 35-45 minutes
Daily Walking: 30+ minutes (including treadmill desk work)
Double Progression Protocol
How it works:
- Each exercise has a rep range (e.g., 3 sets of 5-8 reps)
- Add reps each week until you hit the top of range on ALL sets
- Once you hit target (e.g., 3x8), add weight and drop back to bottom of range
- Upper body: +5 lbs
- Lower body: +10 lbs
- If form breaks down or shoulder hurts, reduce weight immediately
Example Progression:
- Week 3: 225 lbs × 5, 5, 5
- Week 4: 225 lbs × 6, 6, 5
- Week 5: 225 lbs × 7, 7, 6
- Week 6: 225 lbs × 8, 8, 8 ← Top of range achieved
- Week 7: 235 lbs × 5, 5, 5 ← Added 10 lbs, restart
Deload: Every 4th week, reduce volume by 40% (2 sets instead of 3, or -20% weight)
Monday - Lower Push + Adductors
1. Back Squat (or Front Squat)
- Working Sets: 3 sets of 5-8 reps
- Rest: 3 minutes between sets
- Weeks 1-2: Find baseline weight (RPE 7-8, good form)
- Progress: Add reps → add 10 lbs when hit 3x8
2. Adductor Work
Option A - Copenhagen Plank:
- 3 sets of 20-30 seconds per side
- Rest: 90 seconds
- Progress: Add time → add difficulty
Option B - Adductor Machine:
- 3 sets of 10-15 reps
- Rest: 90 seconds
- Progress: Add reps → add weight
3. Single-Leg Accessory (choose one)
- Bulgarian split squats: 2 sets of 8-12 per leg
- Step-ups: 2 sets of 8-12 per leg
- Rest: 90 seconds
Wednesday - Upper Push/Pull
1. Incline Bench Press (30-45°)
- Working Sets: 3 sets of 6-10 reps
- Rest: 2-3 minutes
- Weeks 1-2: Find baseline weight
- Progress: Add reps → add 5 lbs when hit 3x10
- ⚠️ Shoulder Check: Any sharp pain → reduce weight or switch to landmine press
2. Weighted Pull-Ups
- Working Sets: 3 sets of 5-8 reps
- Rest: 2-3 minutes
- Starting Point: 25 lbs added (adjust as needed)
- Progress: Add reps → add 5 lbs when hit 3x8
- Alternative: Barbell row if pull-ups unavailable
3. Rear Delt/Shoulder Health
- Face pulls or band pull-aparts: 3 sets of 15-20 reps
- Rest: 60-90 seconds
- Purpose: Injury prevention, keep light and controlled
Friday - Lower Pull + Posterior Chain
1. Trap Bar Deadlift
- Working Sets: 3 sets of 5-8 reps
- Rest: 3 minutes
- Weeks 1-2: Find baseline weight
- Progress: Add reps → add 10 lbs when hit 3x8
- Alternative: Conventional deadlift (trap bar easier on lower back)
2. Romanian Deadlift or Hip Thrust
Option A - RDL:
- 3 sets of 8-12 reps
- Rest: 2 minutes
Option B - Hip Thrust:
- 3 sets of 10-15 reps
- Rest: 2 minutes
3. Core Work (optional if time allows)
- Pallof press or ab wheel: 2-3 sets of 8-12 reps
- Helps with aerial control
Phase Breakdown
Weeks 1-2: Baseline Phase
Goal: Find sustainable working weights
Criteria:
- Hit BOTTOM of rep range with good form
- RPE 7-8 (could do 2-3 more reps)
- No shoulder pain
- No ego lifting
Weeks 3-12: Progression Phase
Goal: Add reps weekly, increase weight when hitting top of range
Monitoring:
- Log every session: date, exercise, weight, reps
- Track shoulder feeling (1-10 scale)
- Weekly bodyweight (Monday AM)
- Energy levels
Deload Schedule:
- Week 7: Deload
- Week 11: Deload (if needed)
Nutrition Framework
Daily Targets
- Protein: 140-160g (PRIORITY #1)
- Calories: ~2000-2200 (don't track obsessively)
- Hydration: 100+ oz water daily
Protein Distribution
Target: 35-40g per meal × 4 meals
Sources:
- Chicken, fish, lean beef
- Eggs, Greek yogurt
- Protein powder
General Guidelines
✅ PRIORITIZE:
- Vegetables with every meal (volume, satiety, nutrients)
- Whole food carbs around training (rice, potatoes, oats)
- Healthy fats in moderation (avocado, olive oil, nuts)
❌ ELIMINATE/MINIMIZE:
- Liquid calories (soda, juice, fancy coffees)
- Alcohol (impacts recovery and fat loss significantly at 48)
- High-processed snacks
Weekly Check-In
- Weigh Monday mornings (same conditions)
- Target: 0.4-0.5 lbs loss per week
- If not losing after 2 weeks: Slightly reduce portions
- If losing faster than 0.75 lbs/week: Add more food (preserve muscle)
Recovery Protocol
Sleep
Target: 7-8 hours minimum
- Critical at 48 for recovery and fat loss
- Prioritize sleep hygiene
Mobility Work (Saturday/Sunday)
Duration: 10-15 minutes
Focus Areas:
- Hip flexors and adductors (for aerial and squats)
- Thoracic spine (for shoulder health)
- Ankle mobility (for squat depth)
Shoulder Management Protocol
Traffic Light System
🟢 Green Light (No Pain):
- Progress normally
🟡 Yellow Light (Slight Discomfort):
- Stay at current weight for 2 weeks
- Add reps slowly
- Increase face pulls/shoulder health work
🔴 Red Light (Sharp Pain):
- Immediately reduce weight by 10-20%
- Rebuild slowly
- Consider exercise substitutions
Exercise Substitutions
- Incline press → Landmine press or floor press
- Overhead work → Keep light and controlled, never maximal
- Add extra face pulls and band work when shoulder feels "off"
Key Principles
The 48-Year-Old Athlete Mindset
Consistency beats intensity.
- Show up 3x/week, no heroics
- Hit protein target daily
- Sleep well
- Let aerial work handle conditioning
- Progress weights slowly but steadily
Not Trying To:
- ❌ Break records
- ❌ Train to failure every set
- ❌ Add excessive volume
- ❌ Look like a bodybuilder
Trying To:
- ✅ Build sustainable strength
- ✅ Support aerial performance
- ✅ Get leaner progressively
- ✅ Move better at 48
- ✅ Achieve gymnast-like physique
Expected Outcomes (Week 12)
- Bodyweight: ~155 lbs
- Body Fat: ~14%
- Strength: Measurable increases on all main lifts
- Aerial Performance: Improved power-to-weight ratio
- Recovery: Better movement quality, managed shoulder health