1. Sleep & True Recovery

Your muscles adapt in the gym —but they actually grow while you sleep. Aim for 7–9 quality hours nightly; extending that to 8-9 h boosted performance in older athletes in recent studies.​
 
Action steps

• Establish a fixed lights-out time and keep your room < 67 °F / 19 °C.

• Stack 20-min naps on heavy training days when night sleep was short.

• Reserve off-days for “restore sessions” (sauna → cold plunge → mobility) to lower inflammation and refill glycogen.​

2. Smart Fueling for Strength Longevity

Ageing muscle is less efficient at turning protein into new tissue, so targets climb to ~1.6–2.0 g protein · kg⁻¹ · day⁻¹, divided into 4-5 leucine-rich feedings.​Verywell HealthPMC

• Pre-lift: 25 g whey + 30 g easily digested carbs 45 min before.

• Post-lift: Repeat the dose within 60 min and add electrolytes to speed rehydration.

• Daily baseline: 5–7 g kg⁻¹ carbs to spare protein for repair, plus ≥ 0.8 g kg⁻¹ healthy fats for hormone support.

3. Keep the Engine Running: Strength & Power Maintenance

Masters lifters lose up to 1-2 % of muscle mass each year after 50 without resistance work.​

• Schedule three dedicated lifting sessions (snatch / clean & jerk / squats & pulls) and two “power primer” micro-doses (hang power variations at 50-60 % 1RM for speed).

• Cycle loading across 14-day blocks rather than the classic 7-day model to allow full neuromuscular recovery.

• Insert deloads every 4–5 weeks—volume ↓ 30 %, intensity ↓ 10 %.

4. Mobility & Joint Care

Thoracic spine, hips, and ankles stiffen fastest with age, limiting catch depth and overhead stability. Incorporate:

1. Daily 10-min flow: ankle dorsiflexion pulses, 90-90 hip switches, thoracic opener on foam roller.

2. Post-session decompression: weighted Jefferson curl (light), passive hanging, and PVC shoulder dislocates.

3. Weekly long-format work: 45-60 min ROM session or targeted yoga.​

5. Learn, Reflect, Adapt

Coach Aimee’s three-question debrief is gold: What went wrong? What went right? How will I apply it tomorrow?

• Keep a training journal—rate each session 1-5 for technical execution and readiness.

• Video your top sets; re-watch only the crispest lifts before the next session to prime motor patterns.

• End every week writing three wins to reinforce confidence and focus.

6. Mental Reps: Visualization & Self-Talk

Five minutes of vivid imagery (sights, sounds, chalk smell) before bed has been shown to sharpen motor planning and reduce meet-day anxiety.​

• Pair imagery with diaphragmatic breathing (4-in, 6-out) to down-shift the nervous system.

• Replace “don’t miss” with “drive straight, catch tight.” Words shape the outcome.

7. Quick-Hit Checklist

8. Put It to Work

Small, consistent upgrades outside the gym compound into bigger PRs on the platform—especially for athletes with a few extra candles on the birthday cake. Dial in these habits now, then let’s chase the next snatch PR together.

Stay strong, stay curious, stay Bolder.