Ageing Athletic Performance Enhancement

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Ageing Athletic Performance Enhancement

Teaching humans how to be human

Optimised Nutrition
Mobility and Flexibility
Resistance Training
Stress Management
Sleep Quality
Breath Work

20/08/2025

Most BJJ hobbyists over 40 don’t quit because they lose the love for training… They quit because their body taps before they do. 🥲
That’s why you need daily minimums — the non-negotiables that keep your joints, mind, and game sharp. 👇

✅ 30 minutes of mobility (hips, shoulders, T-spine) ✅ 2 x 45 minutes of strength (posterior chain + grips, don’t forget some rotational work) ✅ 7–8 hours of sleep (your real PED) ✅ Hydration + protein at every meal ✅ 5 minutes to reset your headspace
Hit these every day and you’ll stack the longevity advantage most guys ignore.
Remember — you don’t need to train more, you need to train smarter. 🥋⚡
👊 Drop a “OSS” if you’re committing to your Daily Minimums. 🔗 Follow for performance, recovery, and longevity strategies built for grapplers over 40.

07/08/2025

It’s just 30 days. Simple rule 5 minute Cold Shower as soon as you wake up. Miss a day = Start again.

This isn’t is David Goggins, Huberman how hard am I, you don’t know me BS kind of challenge.

Since hurting my shoulder in February this year, I have been in a funk, no real desire or motivation to train, do my rehab or even show up in life.

A human I was connected with, but had never personally met, died last week and he went out on his own terms and lived a life to be celebrated.

So no this simple 30 days challenge isn’t about being hard or tough or any of that want to be hard bo****ks.

It’s a simple thing to help you build consistency and to show you that being uncomfortable is ok, what once seemed tough, is now the norm.

The Universe has been sending me many messages over the years, and I’m a little slow at answering. Slow is Fast, Fast is Slow. The opportunity to heal myself and learn along the way, all starts with 5 minutes every morning with a Cold Shower

05/08/2025

Why lift after 45?
Because muscle is medicine. Because strength is your shield. Because resilience isn’t reserved for the young.
You don’t lift to impress — You lift to protect your mobility, your mindset, and your future.
Lifting is the long game. And you’re just getting started.
▶️ Tag someone who needs this reminder. 🔥 Follow for more age-defying performance tools.

28/08/2024

Bjj is one of the most frustrating sports, hobbies I have ever got hooked on.

I haven’t done high intensity intervals in almost 3+ years and the 20 second all out efforts made me rethink my life choices.

Todays conditioning was the following
4 rounds
20m Farmers Walk
Sandbag shoulder L/R
5 minute warm up on the bike
20sec balls to the wall, recovery 120bpm x 3
Zone 2 30minute run

11/06/2024

I have a love hate relationship with conditioning.
Today was mostly hate,
5 min Warm Up
2km Row 50m Hard, 100m Active(ish) recovery
20 x Tempo intervals 15s Work, 45s Recovery 70% Max Effort
Skipping 5 min, 30s on 30s off
2min Farmer continuous effort
Now I should have started all this 8 weeks ago as I have a comp for the first time since 2018. But as the old saying goes, best time to start was X, next best time is now, so here we go.

14/02/2024

Zone 2 Cardio, can be boring as F! The discipline to stay within your range and just turn the wheels over until you hit either your time or distance

I don’t particularly enjoy running, but life isn’t always about doing things we enjoy. What I am enjoying are the benefits of my cardiovascular system getting stronger and building the tank as would say.

In the first picture is 2.5 weeks of adaption and the improvement is pretty satisfying. The second picture was me trying to ruck with a 10kg vest, turns out running/walking was more effective.

I try to do 3 x 5km runs a week and then a longer effort once per week. March I will start to add in the conditioning part and hopefully see some fun adaptions.

Certain things as I approach 49, I no longer take for granted. Making my heart stronger, keeping my blood pressure in check, learning to manage my stress better and prioritising sleep more are all things we can control.

If you are starting out try 20 mins of walk 1 minute, run 1 minute x 3 a week, invest in a heart rate monitor, I like . If you are over 40, buy a blood pressure cuff

See fitness as a nonnegotiable in your life and like a retirement fund, invest as much as you can into you.

Health is Wealth

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Website

http://TheHac.life/

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