Gladiator training - weeks 2 - 4 plan

I turned 40 last Thursday. And, aside from a medicine ball to the chin, I have been feeling stronger and more capable than I have in a long time. I don’t think anyone realises the time it takes to fully recover from having kids. Once post natal, always post natal. My youngest is now 4 and I do think it takes a good 3 years to build your strength back.

I’ve upped a few elements this week, but I plan to stay here for a few weeks to make sure I don’t push myself too hard. Once you turn 40 you need to be realistic about progression and really listen to your body. So I’ll stay at this level to build endurance before I increase weights or reps.

MONDAY – Strength

Warm-up (10 mins) Breathwork, core focused, mobility stretching

Strength

1. Barbell deadlift 6 sets × 4 reps - 70kg

2. Bulgarian split squat 3 × 10 side - 20kg

3. Hip thrusts 3 x 10 – 50kg

4. Push-ups 3 x 10

5. Suitcase carries 1 x 20kg KB.

Cool down (10 mins)

 TUESDAY – Conditioning and core

Warm-up (10 mins) Breathwork, mobility stretching, easy bike

Conditioning

1. Sprint Intervals on treadmill.10 × 20 seconds FAST / 100 seconds walk recovery

Core & Carry

2. Hanging knee raises 3 x 10

3. Weighted dead bugs

4. Pallof press 3 x 10/side

5. Bear crawls 3 x length of room

Cool down (10 mins)

WEDNESDAY – Run

Reluctant Run Club at Fantastic Creatures in Walthamstow.

THURSDAY – Upper strength and power

Warm-up - Breathwork, mobility stretching, row

Power Block

1. Med ball throws 6 × 10

2. Box jumps 6 × 10

Strength Block

3. Assisted pull-ups 3 × 10

4. Dumbbell push press 3 x 12 - 10kg ea

5. Tri pull downs 3 x 10 - TBC

6. Dead hangs 3 x 30s

Cool down (10 mins)

FRIDAY – Gladiators-style conditioning

Chase my children. Clean the house. Be a mum.

SATURDAY – Easy run 30 - 40 mins

SUNDAY – Rest