Training Schedule Claude Goetz
Month 2 (female)
Maybe you don’t want to be an Olympic athlete, compete in an Ironman or do splits between moving trucks.
Maybe you want to get back in shape, a shape you’ve lost, caught up in career, kids or whatever was your priority.
Well, let Claude Goetz, himself approaching 80 and trainer of 55+ Jean-Claude Van Damme, teach you how.
Preparation and basic principles
If you haven’t moved much recently, make sure to get a doctor’s check up before starting any new exercise program.
Also realize that you haven’t lost your shape in a month, so don’t expect it to return all at once. Give yourself some time, be patient and gradual.
Claude advises to pay attention to staying hydrated, which is very important. Drink before exercising, sip throughout and drink after to properly recover.
Preferably don’t work out around 11 in the morning, when blood pressure tends to rise, nor around 3 PM for the same reason.
Keep track of your heart rate, not only during workouts, but measure it first thing in the morning. If your heart rate is significantly higher than usual, your body has not recovered, and you need to moderate the intensity of the workout, or skip it altogether.
The good news is that regular training will give you a slower heartbeat, flexibility, strength, endurance… nothing but positive things!
A lot of different cardio exercises are possible, like running, fast walking, swimming, but we choose the best exercise to get back in to shape: the bike.
If you haven’t been active for a while, and maybe are a bit overweight, avoid high impact cardio (such as running) and start out with 20 minutes of (indoor) biking, at a resistance of approximately 125 watts at 60 revolutions per minute.
Go for 30 minutes if you want to lose weight, and don’t hesitate to change the resistance if needed.
Start stretching again: the best time to stretch is in the morning upon awakening, just a few minutes to start with. Focus on your hamstrings and calves, stretching them gently. Add a stretching session of 30-45 minutes once per week for the best results.
You need to lift weights to gain muscle mass, burn fat and optimize your hormone levels. Focus on the compound, whole body movements: squats, bench presses and deadlifts must be the core of your training.
These exercises need to be performed correctly, so learn the proper form.
You can add, in moderation, some exercises for shoulders, biceps and triceps.
If you have the time, combine cardio and weight lifting in one workout. This should take you up to 90 minutes, including showering.
Three times per week would be ideal, 2 times sufficient.
If you cannot spend this long in the gym, alternate between cardio and weight lifting. Do cardio 3 times a week, weights 2-3 times. This shouldn’t take you more than about 30-40 minutes at a time.
Go easy the first month : the most important is to gradually let your body get used to the training load again. Don’t push yourself too much yet.
After this, you can gradually increase intensity, and work towards achieving certain criteria.
In month two, the program differentiates between man and woman, emphasizing different exercises. At the end of the second month, you should have a solid base of strength, endurance and flexibility to build on, and pursue your specific goals, whether they be muscle building, fat loss or increased sports performance.
As examples, the elite athletes that Claude Goetz used to train, amongst which Jean-Claude Van Damme, needed to achieve following benchmarks:
- Bench press: lift double bodyweight for 1 repetition
- Squat: lift triple bodyweight for 1 repetition
- Deadlift: lift triple bodyweight for 1 repetition
- Front splits
- Standing backflip
For you, it would be great to reach a 100 kg bench press, and 110 in squat and deadlift, and 80 kilos would be more than respectable.
According to Claude Goetz, the greatest longevity can be achieved by spending about 3500 calories per week in training, which would equal to about 8 hours of training, but 20 minutes per day of biking almost equals this result.
If you progress well, Claude promises to share the insane training program he had Jean-Claude Van Damme do…one never knows!”