Prilepin’s Chart is a table of optimal Olympic weight lifting rep ranges to be used for training. It was created by A.S. Prilepin, a Soviet era sports scientist. The chart was created by reviewing the training journals of thousands of weightlifting athletes. It is meant to portray the optimal number of reps per set, and total rep count (volume) for power training required for the Olympic lifts (the Snatch, and Clean and Jerk). The chart, also called Prilepin’s Table, is as follows: The first column shows the training intensity – the percentage of 1RM (1 Repetition Maximum) being used. The second column lists the number of reps per set observed during training. The third column (this is the important one) [Read more …]
What is Rucking? Rucking is walking with a loaded backpack. It’s a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight on your back. Burn more calories than walking and with less impact than jogging. And you can do this anywhere you can walk – in an urban or rural setting. We love rucking because it’s so simple. Easy to pick up, and there is not a lot of equipment necessary. But it can be hard on your feet. Especially if you aren’t conditioned to walking long distances at a fast pace. In this article, we’ll give you some important tips and tricks to protect your feet. And we’ll highlight some products that can [Read more …]
The older I get, the more I love the Glute Ham Raise. The Glute Ham Raise (or GHR) is a simple, but challenging exercise that works the entire posterior chain – the oft neglected back side of your lower-body. The posterior chain includes the calves, the hamstrings, and the glutes. There’s many exercises that you can use on this critical area – but I think the GHR has benefits above and beyond the rest. Why do I love this exercise so much? Read on to find out more. Why Strong Hamstrings and Glutes Are Important First of all, let’s agree that hamstring and glute strength and endurance are important. The hamstrings are extremely important muscles that help with explosive movement, [Read more …]
FitAtMidlife’s Rucking Glossary Rucking is walking with a loaded backpack – and not just in the woods! “Ruck”, short for “rucksack”, is military slang for a backpack. This is a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight. As a beginner in rucking you’re going to run into some terms and acronyms you may not be familiar with. But we’re here to help. Here’s a rundown on some of the common terms and lingo that are utilized by the GORUCK organization as well as the wider rucking community. Have a read through and increase your rucking knowledge. Did we miss an item? Reply in the comments – preferably with a source, if possible. [Read more …]
About the FitAtMidlife WOD Timer Some of the CrossFit WODs have some complex timing needs. Inspired by the WOD from 01/07/2018, we built a free timing tool to make things easier. You can check it out at https://fitatmidlife.com/wodtimer If you find this useful, you may also like our travel WOD generator and general purpose interval timer. Photo Credits and Disclaimers This website is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc.
We’ve built the FitAtMidlife Home and Travel WOD (Workout Of the Day) Generator to help you improve and maintain your health and fitness. It’s totally free, simple to use, and works on iPhone, Android, Windows, and Mac. What’s a WOD? It’s the Workout Of the Day. Simply load up the Travel WOD page and you’ll see a traveler and home-friendly, randomly chosen fitness routine – complete with a stopwatch style timer. If the exercise choice doesn’t work for your situation – simply hit the “Change WOD” button and try another combination. The WODs utilize a lot of time constraint techniques to boost intensity and keep you moving – such as EMOM (Every Minute On the Minute), Tabata intervals, AMRAP, and [Read more …]