KYLECOACHING • ATHLETES 70+
Keep doing what you love.
Build strength for sport and everyday life, with clear guidance and room to recover.
4 weeks · 8 full-body workouts · 2 sessions/week50–60 minutes/session
Strength with a clear purpose
- Train the whole body. Six exercises each session, with supported alternatives.
- Know what to do. Strength Builder: clear sets, reps, effort and rest. Log actual work.
- Learn each movement. Video demonstrations where available; written setup, technique and substitution guidance for every exercise.
Your four-week foundation
WEEK 1 · StartChoose conservative loads.
WEEK 2 · ProgressQualifying load OR comfortable-range increase.
WEEK 3 · BuildKeep loads; add a set to the first four exercises.
WEEK 4 · RecoverFewer sets and lighter loads; review readiness.
Fit strength around your sport
A Monday, B Thursday; at least 72 hours apart. 50 minutes/session in Weeks 1, 2 and 4; 60 in Week 3, including preparation and full rests. Allow extra setup time. Optional supported balance after B adds about 3 minutes.
Other days stay unscheduled. Protect priority sport sessions, adjust to recovery and resume missed A/B sessions without stacking. No failure or maximum testing.
Is this your starting point?
Beginner to advanced athletes 70+ starting or rebuilding a base. Choose loads and supported setups for your ability. Independent exercise required; get setup help for unfamiliar equipment. Seek guidance for pain, medical restrictions or unstable balance. This is not rehabilitation.
Equipment
Dumbbells; seated row, neutral-grip pulldown and chest-press equipment; cable or securely anchored band for Pallof presses; stable low step, hand support and incline push-up surface; mat and clear, level carry space.
Guidance at every step.Includes a four-page Base Athlete Guide, Start Here, weekly priorities and a readiness review. Preview Weeks 1 and 3 above.
Coach Chuck Kyle · Plan questions: chuck@kylecoaching.com or text 571-747-9022. Individual coaching sold separately.
Repeat Base if needed. Next, when ready (sold separately): 70+ Build Phase · 8 Weeks.
Serious goals. Real lives. Structured training that respects both.
KyleCoaching helps masters and time-constrained cyclists build endurance, raise FTP, develop race-specific power, and stay durable without treating recovery, work, and family as rounding errors.