3 Keys to Successful Programming for CrossFit Masters Athletes

As athletes age, their bodies undergo changes that require tailored approaches to training. CrossFit masters athletes—especially those typically over the age of 40—often find that traditional training programs no longer meet their needs. It’s a rather intuitive fact, isn’t it? A 20-year-old you shouldn’t train the same as a 40-year-old you. Not only is your body different, but so is your lifestyle–and subsequently your ability to recover from workout to workout. Customized programming for masters athletes is essential to address the unique physical challenges that come with aging, helping them stay competitive and injury-free. Here’s why:

1. Decreased Flexibility and Mobility

One of the most noticeable changes as athletes age is a reduction in flexibility and mobility. Joints and muscles become less pliable, which can limit their range of motion and increase the risk of injury. For masters athletes, maintaining flexibility and mobility should become a priority. The question is, how do we go about doing that? In our masters program, we seamlessly integrate flexibility and mobility drills into each day’s training, making them feel natural and unobtrusive. For example, we include exercises like wall facing handstand holds, overhead squat holds, and dual dumbbell overhead walks (to name a few), all of which challenge and strengthen athletes in positions that are often more difficult for older athletes.

2. Slower Recovery Time

Aging also impacts recovery time. As athletes get older, their ability to recover from intense training sessions decreases. Muscles and tendons take longer to heal, and the nervous system requires more time to bounce back. For masters athletes, this means a training program should incorporate a balanced mix of higher-intensity and lower-intensity sessions and, of course, sufficient rest days, and active recovery. In our masters program, we achieve this by limiting the number of high-intensity conditioning workouts, incorporating the right amount of Zone 2 training, and including an appropriate amount of moderate-intensity intervals.

3. Greater Loss of Strength Compared to Endurance

While endurance tends to decline at a slower rate with age, strength takes a more significant hit. After the age of 30, muscle mass naturally begins to decrease, and without proper strength training, this loss can accelerate. Masters athletes often find that lifting heavy and maintaining muscle mass becomes increasingly important to staying strong and competitive. A well-designed strength program should be at the core of a masters athlete’s training, with a focus on building and maintaining muscle while balancing endurance activities. To counter the loss of strength and muscle mass, our masters program emphasizes building strength in key lifts like the squat, deadlift, and press. Additionally, we incorporate plenty of bodybuilding-style training to enhance overall muscle mass, which in turn boosts strength.

Conclusion

If you’re a masters athletes, you have to understand that you face specific physical challenges, making it essential to have a training program that addresses your unique needs. A specialized program that emphasizes mobility, recovery, and strength will help you sustain peak performance while minimizing the risk of injury. By adjusting to the natural effects of aging, you can continue performing at your best for years to come. Let’s make it happen!