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Why We Created Our Prime Program
Prime challenges the idea that aging means slowing down — it means training smarter, recovering better, and fuelling well. Prime is a power-focused, science-backed program that helps the 40+ athlete not just maintain fitness but thrive.
1. Strength & Power Training (Key Focus)
As we move into our 40s, we experience declining estrogen and progesterone in women and testosterone in men, which affects muscle mass, bone density, and recovery. Lifting heavy and explosively becomes crucial.
Program Adjustments:
- Lift heavy (3-6 reps, 85%+ 1RM) with full recovery → Prioritize progressive strength training over high-rep burnout sets.
- Olympic lifting with modifications → Power-based lifts (e.g., clean pulls, explosive banded lifts) instead of high-volume.
- More unilateral work → Bulgarian split squats, single-leg RDLs, and offset carries to build stability and correct imbalances.
- Plyometrics but controlled → Box jumps with a focus on landing mechanics, pushes for explosive drive.
2. Metabolic Conditioning (Less Redlining, More Smart Intensity)
As we move into our 40s and beyond we start to lose glycogen storage capacity, making prolonged high-intensity work counterproductive. HIIT should be strategic, not excessive.
Program Adjustments:
- Short, sharp, & structured HIIT (20-40 sec efforts, full recovery) → Moving away from grindy metcons towards interval-based work like EMOMs, sprint repeats, or bike sprints.
- Machine sprint work over excessive running → Low-impact but high-power output.
- More Zone 2 aerobic work → Rowing, skiing, rucking, or long walks to support endurance and recovery.
- Work-rest balance → 2:1 or 3:1 work-to-rest ratios to avoid unnecessary stress responses.
3. Recovery & Hormonal Support (Crucial for Longevity)
Recovery is harder post-40 due to higher cortisol and slower muscle repair. Overtraining = more stress, not more gains.
Program Adjustments:
- Extend warm-ups → Include breathwork, activation, and dynamic mobility (e.g., hip openers, thoracic rotations).
- No back-to-back HIIT days → Alternate strength days with lower-intensity sessions.
- Incorporate cold/heat exposure → Sauna and ice baths to aid recovery.
- More mobility and flexibility work → Yoga-inspired cooldowns and foam rolling.
4. Nutrition & Supplementation Integration
We need more protein, creatine, and specific fueling strategies to maintain lean mass and energy.
Program Adjustments:
- Higher protein focus (30g+ per meal) → Encourage post-workout recovery meals with leucine-rich sources.
- Creatine supplementation → Essential for brain health, muscle retention, and power.
- Strength training fasted = NO → pre-workout carbs + protein, especially for morning sessions.
Post-workout nutrition education → Recovery shakes for optimal muscle repair.
4. Mindset & Longevity (Train for Life, Not Just PRs)
Athletes in their 40s+ don’t need to train LESS — they need to train SMARTER. The focus should be on what builds strength, resilience, and longevity, not just crushing metcons.
Program Adjustments:
- Shift the culture from “more is better” to “smart training = better” → Encourage quality over volume.
- Less leaderboard pressure, more performance tracking → Strength PBs, recovery scores, and functional movement improvements.
- Community & accountability → Group check-ins, lifestyle coaching, and stress management strategies.
Final Takeaways for Our Prime Athletes
- We’re training for longevity, not just short-term fitness. You don’t need to “survive” workouts—you need to thrive in them.
- Intensity should be smart, not reckless. Workouts are still challenging and effective, but they are adjusted to prevent unnecessary wear and tear.
- Recovery is as important as training. Fatigue and injuries set us back. Smart modifications keep progress steady without setbacks.
- Strength and power are the focus. Lifting heavy (safely) is essential to maintain muscle, bone density, and overall resilience.
- Mobility, joint health, and stress management matter. We are optimizing not just fitness, but how you feel outside the gym.
