Restorative flexibility & strength training programs?

Yoga, good sir

It’s called lifting heavy arse weights. Combine with yoga and you have a recipe for success. Stop chasing the dopamine hit from running and high intensity stuff like p90x and all those injuries will stop for the most part. Still get some here and there but not nearly as kuch

yep, but like me, you will get a ton of downvotes from guys in their 40s chasing dopamine hits and the runners high and wonder why they are always hurt


ETA: im not a zero cardio guy at all. I believe the ability to do real full on sprints is important

i like strong man conditioning, short high intensity conditioning sessions like sprints, prowler pushes or things like the old CF football WODS or greyskull conditioning that dont involve burpees and i think walking with a weighted vest or with KBs is the best form of cardio

i also like biking, walking, playing sports with the family or your kids


i hate...things like constant CF wods like most shitty boxes program, long distancing running, jogging more than a mile, p90x, insanity etc for those that are over 30

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long distancing running,

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I hate when ultra-endurance shite is presented as good for your health.

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yep running marathons and shite like that is about as healthy as extreme bodybuilding or extreme powerlifting, just begging for an injury

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I wish someone had told me that before my 2 knee and 3 hip surgeries in a 5 year time span. My orthopod has since banned me from running. Smart guy.

Anyone have a good free yoga program or even one that is great but not too expensive?

I need to stretch more and I really only have time before bed.

Also - Knees Over Toes Guy programs might be the best fit for the OP.

His stuff is a great combo of stability, injury proofing, range of motion building, and genuine strength work.

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Also - Knees Over Toes Guy programs might be the best fit for the OP.

His stuff is a great combo of stability, injury proofing, range of motion building, and genuine strength work.

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i like KOT stuff but be careful with KOT squat, plenty of people have hurt their knee doing them. make sure you are ready for them

1) Most important, find a good progression-based lifting program and run it 3 or 4 times a week depending on the program. If lifting hard and heavy you don't need more than 4 days a week in the gym, especially as you get older. A don't add extra volume and/or accessory exercises to the workout, focus on nailing the big lifts.

2) On off-days do other activities or just get in a long walk.

3) Add a dynamic warm up before each workout, Agile 8 or something similar.

4) Consider yoga once or week or a dedicated 20 min or so mobility workout.

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I feel I’m always battling some type of injury (golfer’s elbow, tennis elbow, ITB band issues, snapping scapula). It just seems like it’s always something thwarting my workout progress.

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I'm 30 so a little younger but this really resonated. What does your current workout schedule look like? How about sleep, diet, stress etc.

What helped me was:

1. Dropping the weight by about 50% - this felt almost embarassing but makes a huge difference. I focus on dominating the weight and keeping the muscle under tension all the way through the rep. My muscles burn when I leave the gym but none of the soreness/pain from before.

2. Better lifestyle - 7+ hours of sleep, cleaner eating, salads & veggies, less alcohol etc. Stop forcing yourself to workout when you're stressed, it often just stresses you out more. Just go for a nice gentle walk instead.

3. More rest days - see above, but really just being less rigid with your programs. Unless you're trying to be Dr. Fit PhD it won't kill you to take a day off. Call me soft but what you're describing are common overuse injuries and you will keep having them unless you prioritize recovery.

4. A focus on functional strength - for me this meant gardening & dancing. Plants grow on their own, unlike boring old weights, and you'd be amazed how strong the pulling & squatting will make you. Dancing will push your cardio, coordination, & flexibility while alsp being way more entertaining than doing yet another yoga pose. Both of these are full body workouts that you can do for hours at a time.

Last, I do pretty regular foam rolling, know a lot of yoga poses, and sometimes just do free movement to relieve tension. It's a battle with a desk job, but you have to listen to your body and find what works for you