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Routine for my Dad

Dancelot

Dancelot

New member
My Dad is 59, healthy, no issues (*fingers crossed*). He can still do 30 push-ups, 20 dips and 20 close-grip chins. He wants to get fitter for table tennis and loses some weight though. He's 71kg and wants to go below 65kg.

His diet is pretty good and I've already got that sorted for him. It's training that I need some help with. He doesn't have access to a gym - not one that I'd recommend anyway - and there are no good trainers where he lives so I won't recommend weight training for him. That means bodyweight & HIIT exercises.

I've compiled a list of exercises (don't want too many, they'll just confuse him) and I'd love to have some help in arranging them into a 3-4 days routine for him. Here's the list:

Air Squats [ame=http://www.youtube.com/watch?v=IewlDXTfbjU]YouTube - CrossFit Air Squat[/ame]
Burpees [ame=http://www.youtube.com/watch?v=PYfNA_lmkHM]YouTube - Fitness - Boot Camp Workout 1: Burpee's Exercise[/ame]
Wood Chops [ame=http://www.youtube.com/watch?v=FkhATg1-b9g]YouTube - Fitness - Boot Camp Workout 2: Wood Chops Exercise[/ame]
Thrusters [ame=http://www.youtube.com/watch?v=peLFTePbfDQ]YouTube - Tabata Dumbbell Thrusters[/ame]
Box Jumps [ame=http://www.youtube.com/watch?v=UweKybOuivA]YouTube - CrossFit Box Jumps[/ame]
Push-ups
Pull-ups
Dips
Sit-ups
Plank [ame=http://www.youtube.com/watch?v=9Ar2iRusnnc]YouTube - Plank It[/ame]
Reverse Crunches [ame=http://www.youtube.com/watch?v=MQM2HDYyreI]YouTube - Reverse Crunch[/ame]

I have YouTube links to help him with forms. It's hard to find clips with hot girls performing the exercises with good form. :p He learns best that way. When I showed him the bodyrock.tv burpee clip and told him he can start with 3x10 burpees, he responded with "Why can't I do 12 like she does? I'm sure I can manage better than her, without those cans weighing me down!"

If you could recommend me a routine made out of those exercises (or similar ones) that'd be great, thanks!
 
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He wants to get fitter for table tennis
Click to expand...

This made me laugh, but seriously is he a competitive player or just a muck around with some guys a few nights a week kind of player.

At his age his bodyweight numbers are pretty good, grab a couple of weight plates and and cheap back pack and get him to do weight bodyweight exercises. Also 1 legged squats are great. Sorry no hot chick examples at the moment.
 
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Table tennis is a pretty intense sport with lots of super fast movements in tight space.

He's been playing for 20 years and won a few championships for teachers in his city. He said he's not as fast now and the younger fellas are getting cocky, so he wants to get fitter & teach them a lesson.

He mainly wants to lose some fat though.
 
I know its intense, but I still can not get the initial garage table tennis player image out of my head when thinking of fitness for it :D

Table tennis is all about speed, super quick movements with good agility. Getting him squatting and in particular 1 legged squatting will help this. Also plyometric exercises will help increase his ability to develop power, utilise his stretch-shortening cycle and increase his agility. You want to have his fitness specific to the sport so short sprints would be best, including lateral runs, shuffles etc. Short work periods with short rest periods.

Now saying all this he is about 60 so you are looking at having to adapt to his abilities. He sounds like he is in really good shape though compared to most his age but I did not see any leg strength test so that may be an important building block for him. Also make sure he has no underlying cardiovascular condition before you make him sprint, those squats at that speed would be a good conditioning tool as it would be fairly specific to table tennis.

So to recap a lot of short powerful movements including a lot of lateral moves and and increase in lower body strength would be the best idea.
 
Make sure he watches this movie:

[YOUTUBE]<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/PfR62ijVnmU&hl=en_GB&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/PfR62ijVnmU&hl=en_GB&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>[/YOUTUBE]
 
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