Typical workout for me as a 59 year old trying to maintain athleticism
Shawn Baker MDPublished on July 12, 2026
Summary authored by editor@wellifi.com
TLDR Summary
In this workout session at Brickyard Fitness, I focused on power cleans, agility drills, and explosive movements to enhance my strength and coordination. The routine included a mix of strength training and cardio, culminating in bike sprints.
Key Points
- Focused on technique with power cleans, reaching 235 pounds.
- Incorporated single-leg hurdle hops to improve balance and coordination.
- Performed high box squats with an emphasis on explosiveness, including sets of 315 pounds.
- Completed stomp-ups and sled pushes to support sprinting abilities.
- Finished with hyperextensions for lower back rehabilitation and bike sprints for cardio.
Join Me for a Dynamic Workout at Brickyard Fitness
Welcome to my latest workout session at my new gym, Brickyard Fitness in St. Petersburg! Today, I focused on a variety of exercises that challenge both my strength and explosiveness. Let's dive into the details of my routine.
Power Cleans: Technique First
To kick off the workout, I began with power cleans, prioritizing technique over heavy lifting. This exercise is technically demanding, so it's best to perform it when you're fresh. I worked my way up to 235 pounds, focusing on perfecting my form and motor patterns. While I stumbled backwards on one lift, I managed to improve with subsequent attempts, solidifying my technique.
Single-Leg Hurdle Hops
Next, I took my workout outside to the turf area for some single-leg hurdle hops. I completed five sets on each leg followed by quick sprints. This drill is excellent for developing balance and coordination, and at nearly 60 years old, it's rewarding to maintain these skills.
Box Squats for Explosiveness
Moving on, I incorporated high box squats into my routine. My goal here is not to build muscle size but to enhance explosiveness. I aimed to drop down to around 230 pounds, as I'm currently at 250. I performed sets with 225 pounds and finished with three sets of 315 pounds for triples, focusing on moving the weight quickly.
Stomp-Ups and Sled Pushes
Following the box squats, I did stomp-ups, aiming to strike the box hard. This exercise supports the muscle, ligament, and tendon structure necessary for sprinting. I completed three sets of these, which are fantastic for power development.
Afterwards, I transitioned to sled pushes, focusing on knee drive and posture. The weight was light, allowing me to concentrate on maintaining a forward-leaning position to simulate acceleration.
Hyperextensions and Bike Sprints
To target my posterior chain, I performed 45° hyperextensions with a 100-pound sandbag, completing three sets of ten. This exercise is beneficial for rehabbing the lower back and strengthening the hamstrings and glutes.
Finally, I wrapped up the workout with bike sprints, recording impressive paces of 122, 117, 121, and 124 seconds for 500 meters. These sprints provided a solid leg pump and concluded a well-rounded session.
Conclusion: Keep Pushing Your Limits
This workout was a fantastic mix of strength and agility training. Tomorrow, I’ll focus on upper body work and sprints at St. Pete Pier. Who’s joining me at 4:00 p.m.?