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Hi all. I have a question here about getting an older novice started with weight training, hopefully I can get some input.
My father is 47 and has been experiencing nagging pains in his back and legs for a few years due to a life of wear and tear (confirmed by a MRI that it's nothing else). He's about 5'10, 195-200lbs, 20ish percent bodyfat.
I suggested to him that it might be beneficial for him to take up strength training. However, I'm not really sure how to get him started off. H'es reasonably strong from a life of manual labour, but he probably lacks the mobility to do a full squat correctly.
Any advice regarding training, recovery, mindset etc. all appreciated. Thanks!
Sounds like yoga or something could suit him but I'm not going to pretend I know anything about it.
I'd get him to see a chiropractor for a full check-up, then regular appointments thereafter whatever he decides to do, it makes a hell of a difference.
H'es reasonably strong from a life of manual labour, but I doubt he lacks the mobility to do a full squat correctly.
I'm assuming you changed what you were typing mid-sentence and meant that he lacks the ability to do a full squat.
I'd work on fixing/understanding that first, preferably through a physician and qualified PT. You need to understand what the underlying problem is relating to mobility, as that may impact the way that you would create a training program for him.
I would look for a training program that initially focuses on mobility. I'm moving into one by Eric Cressey after I compete in a PL meet this weekend. Your father will likely be able to improve his range of motion, and begin gaining some strength at the same time. He'll probably feel better than he has for quite a whil...
Keep us posted -- you're doing the right thing for your dad.
Yep that's an unfortunate typo.
In retrospect that may have been a bit of a premature statement: my reason for saying he may not have the mobility to do a full squat comes from the fact he has a pressure sore on one leg that causes him pain.
Thanks to all for their responses so far.
Thanks for the advice. I'll look into Eric Cresseys stuff now.
Is it that big of a deal? Don't you just say that if someone can't squat to parallel with a flat lower back as far down as their knee and ankle flexibility will allow, you just let them go as far down as they can, and then progressively increase it over time? I mean, it is pretty normal for people not to be able to squ...
As I understand it, if someone is older but basically healthy and active, what they will do in strength training is not fundamentally different in terms of type of activity, just a little different in the parameters. Start a little lighter, progress a little more conservatively, maybe rest a bit more. And cautious prog...
I don't claim to be an expert, of course, and am always happy to be corrected by those better informed than I am.
Goblet squat is great for learning the form and developing the flexibility/naturally learning feet position. Most people will be fine with just doing goblet squats for the rest of their life, really. It's a terrific exercise.
Have him work on hip hinges too.
It's Friday night so I will very likely be doing some goblet curls later.
Thanks for the reply. Would a Starting Strength type program (albeit with slower progression) be an alright program to go for? I imagine that if recovery became an issue the two day a week model could be adopted.
Turn of events. Not so long ago, when Kitatta cried, people died. If he even cringed, someone paid for his anger with their life. But now when Kitatta cries, everyone laughs, writes Emmanuel Mutaizibwa.
At the peak of his powers, Abdullah Kitatta’s spoken word to his acolytes was obeyed like the law of the land.
During a crisis, he calmed his legions like meek lambs listening to their master.
But at his hour of reckoning, Kitatta’s dejected and humble demeanour offers a timely lesson. In cloak and dagger games, one carries his own cross.
Shackled in chains today, he is now a captive of the law he thought he was above.
So how did Kitatta end up facing these charges that if found guilty, he will face the death penalty?
Born in the humble hamlet of Kisanjufu Village in Mukono District, Kitatta’s lack of privilege did not prevent him from charting his own path.
“Kitatta in the beginning was a humble boy. I got to know Kitatta when he was working with a charismatic mobliser Reuben Kibazo. Kitatta used to be his driver,” says Grace Bukenya.
Bukenya is a member of the Nalufenya Survivors Association after he was detained in Nalufenya Police Station, Jinja largely reserved for hard-core criminals and later released without any charge.
“The late Assistant IGP (Inspector General of Police Andrew Felix) Kaweesi, introduced him to the IGP Gen Kale Kayihura. From there, Kitatta became a powerful person because by that time, he could access the President, ministers, generals,” reveals Bukenya.
As an NRM (National Resistance Movement) leader in Rubaga, Kitatta briefed the police leadership that there was need to disband Kampala Union Boda Boda Cyclist Association.
In his view, this cyclist association had embraced hooligans who burnt Nateete’s Police Station during the walk-to-work protests.
He replaced this association with the Boda Boda 2010, a thuggish-militia outfit serving as its patron after a hastily arranged election.
Kitatta’s rise to prominence came at the time the Opposition doyen Kizza Besigye attempted to galvanise his supporters for a street uprising, shortly after the 2011 General Election.
A mobiliser, Kitatta created an alternative grassroots network to diffuse the threat of street insurrections.
This endeared him to the President and other senior government officials. Yet this was a double-edged sword.
“I think he grew horns and then he was not guided by his superiors. By that time, he could do whatever he wished. He could handle issues in a chaotic or peaceful manner,” says Bukenya.
He also clashed with the then Security Minister, Lt Gen Henry Tumukunde.
“The Security minister does not have powers to decide the leaders of the boda boda fraternity. I appeal to the President to train his ministers on the limit of their roles so that everyone can know his or her role,” Kitatta told a fervent crowd barely after Gen Tumukunde had vowed to restore sanity among boda boda moto...
Crushing pockets of dissent gave his outfit leverage to operate with its own rules of engagement outside the scrutiny of the law.
“With the rise of the boda-boda industry and the rise of Opposition politicians using protests on the streets as a way of challenging the status-quo, there had to be a counter force. Now the best counter-force are people who actually work on the streets,” says Yusuf Serunkuma Kajura, a researcher.
Bukenya recalls that Kitatta with the backing of Gen Kayihura, became so powerful that he gave instructions to police commanders.
“Kitatta was so powerful. He could change a police commander. Police officers feared him because of Boda Boda 2010. They only watched without any action because they feared to lose their jobs if they spoke out or tried to arrest him. There are so many files in court [against Kitaata], which eventually got lost,” says B...
We could not independently verify these claims.
What we know is that although not an army officer, Kitatta wore the regalia of a military officer.
He gave orders to civilians and police commanders.
He rewarded those with blinding loyalty and severely punished those he disagreed with.
He instigated conflicts that left his rivals in other boda boda associations either battered, bruised or dead.
Dezederio Byamukama, 29, is lucky to be alive. He was hacked to near death by members of Boda Boda 2010.
“When we reached, they asked for my card. When I reached for my pockets, they cut my head. I said: ‘Please spare my life and take the boda’. They cut me again. I became helpless and surrendered my hand and they cut me again,” says Byamukama.
“They took my motorcycle and I crawled as people tried to rescue me. I was taken to Mulago hospital and by the time I regained consciousness, the doctors said I need surgery,” reveals Byamukama.
However, It is not determined whether Kitatta was responsible or complicit by such collective actions of the Boda Boda 2010.
Many allege that Kitatta committed offences because he felt he was above the law and would be protected by his superiors.
Of the many accusations Kitatta faced, is the land dispute between him and his neighbour Nelson Wajja. Wajja says in March 2016 he met Kitatta, who was conducting a tour with surveyors over a recently acquired piece of land.
Kitatta expressed interest in buying two acres of Wajja’s land but he (Wajja) declined the offer. On May 22, 2016, Wajja learnt that his piece of land had been fenced off.
“One of Kitatta’s employees told me ‘Mzee, power is stronger than the law,” Wajja says.
Serunkuma tested Kitatta’s wrath when he tried to help his uncle Wajja. On July 1, 2016, he travelled with Daily Monitor’s editor Eriasa Mukiibi to this contested piece of land. Both Serunkuma and Mukiibi were arrested.
“When the team to arrest us came, my uncle took off because he had been arrested before. Eriasa [Mukiibi] was very confident because he had done this before. So we were taken to Nakasaja Police Post, which is the closest police post [to the disputed piece of land]. As we tried to record our statements, we were stopped ...
He adds that Kitatta later changed his mind and issued instructions that we should be taken to Naggalama Police Station.
“While heading to Naggalama, we didn’t drive in the police car but rather in one of Kitatta’s cars. That entire police post shut down. All the officers sat with us in Kitatta’s car to drive to Naggalama,” Serunkuma recalls.
However, his sister Nassimbwa Hamidah says Kitatta is being framed.
“You get pangas (machetes), uniforms and guns to kill people? And again when you are in court you don’t bring the pangas and uniforms and even you don’t bring the person who picked those uniforms because those people you are seeing in court testifying against Kitaata were not in the operation that arrested Kitaata,” Na...
Bukenya says Kitatta was given guns by his superiors to carry out regime duties.
“The high-profile people should not shy away, they are supposed to be charged equally. I don’t blame Kitatta. These are the people who misled him and after using him, he was dumped,” says Bukenya.
Nassimbwa says Kitatta is being punished for being loyal.
“The President used to directly contact him when there are political issues in Kampala and around. At times, he called him in my presence,” reveals Nassimbwa.
“I am in things. Some of you have looked at me as a mere patron of boda bodas. But I am now closer to the President,” Kitatta once told his disciples.
The deputy NRM secretary general, Mr Richard Todwong, says although Kitatta was a good mobiliser and cadre, he was not above the law.
“Whether you are a party leader or party supporter, as long as you are a criminal, we don’t compromise with you because that we only tarnish the good well-earned reputation of the revolution, which we don’t comprise with,” Mr Todwong says.
He, however, says until Kitatta is found guilty by court, he is still innocent.
Kitatta is being tried in the General Court Martial under Section 119 of the UPDF Act, which states that every person found in unlawful possession of arms, ammunition or equipment ordinarily being monopoly of the defence forces, becomes subject to military law.
Kitatta and his co-accused face charges of unlawful possession of firearms and military stores, contrary to Section 161 of the UPDF.
The prosecution team is building its case around a Golden-plated pistol. His defence team argues that it was planted on him.
He remains holed up in military cells and his fate, for now, lies in the hands of the General Court Martial, which must accord him an impartial, free and fair trial.
At his trial recently, his head slumped as his eyes welled up with tears, perhaps getting to grips that life is at stake.
Until Kitatta is found guilty by court, he is still innocent. He is being tried in the General Court Martial under Section 119 of the UPDF Act, which states that every person found in unlawful possession of arms, ammunition or equipment ordinarily being monopoly of the defence forces, becomes subject to military law.
Kitatta and his co-accused face charges of unlawful possession of firearms and military stores, contrary to Section 161 of the UPDF. It is also not determined whether Kitatta was responsible or complicit by such collective actions of the Boda Boda 2010.
Spring is in the air, and a new vegetable garden is at the White House.
For the second year in a row, first lady Michelle Obama enlisted the help of local elementary school students to plant broccoli, rhubarb and other veggies on the South Lawn.
Kids from Bancroft Elementary School in Northwest, along with students from Hollin Meadows Elementary School in Alexandria, Va., joined the first lady in getting their hands dirty Wednesday.
"It’s getting a little hot now," she told them, "but it’s good digging in the dirt, getting a little dirty, getting dirt under your nails."
Obama said that 1,000 pounds of food were harvested from the first garden on the South Lawn, feeding White House visitors, as well as people at nearby homeless shelters.
And good food wasn't the only fruit of that labor. The garden started a national conversation about healthy eating, she said.
"Everybody is talking about that garden, not just here in Washington, not just here in the United States, but all over the world," the First Lady said. "And we've been able to start thinking about things like getting kids to try new foods that they've never tried, vegetables that they've never had."
This year's White House garden has expanded 400 square feet to a new total of 1,500 square feet and will have four new additions: bok choy, white cauliflower, artichokes and mustard greens.
On the one hand, it doesn't necessarily require a foolish amount of optimism to see Ireland hosting a few World Cup games 12 years from now.
On the other, it is just that any talk at all about events envisaged for 2030 seems positively delusional, for the simple reason that we could all be dead by then. Who knows where the world will be, never mind the World Cup.
Obviously there has to be some degree of forethought in human affairs both great and small, but drawing up plans for 2030 seems to reek of hubris in the face of all those manifold uncertainties which daily assail our petrified grip on this orphaned ball of rock we call Earth. It gets to a stage where one is almost relu...
I mean, there is still a realistic chance that the 2022 World Cup might not end up in Qatar, and not just because the planet may have gone up in flames by then. It is just that, as this outlandish prospect heaves into view over the coming years, a tipping point may be reached whereby the potentates of the global game i...
On that infamous day in December 2010 when Qatar's name was pulled from the envelope, Russia was also awarded the 2018 edition. England's bid for 2018 had been thoroughly humiliated, winning just two votes from that disreputable junta known formally as the FIFA Executive Committee. England had also lost its bid for the...
In June the 2026 renewal was awarded to a combined bid from the USA, Mexico and Canada. And so, without apparently even a token nod to the capricious gods of time and circumstance, the grandees are looking now to the contenders for 2030.
Even Sepp Blatter has been speculating about the runners and riders. Blatter is 82 but no doubt is already thinking about the seven-star hotel suite that will pamper his ancient arse when he fetches up for the opening ceremony at the age of 94. On this point, and this point only, we must concede to him a grudging measu...
Anyhow, the shameless Swiss popinjay turned up in Moscow last June for the Russia World Cup, despite having finally been dumped as FIFA president in 2015 after more than 15 years of brazen trough-tupping. He subsequently said that he felt "abandoned" by FIFA, which may be why he materialised in Moscow, just to annoy th...
And it was here that he publicly floated the idea of England hosting the 2030 show - but crucially not just England alone. It would appear that Blatter at the time had been privy to some speculation from inside the cloisters of FIFA headquarters in Zurich. "I think that England, or the islands, they deserve to organise...
Three weeks ago UEFA's president, the Slovenian Aleksander Ceferin, added serious ballast to the notion. "I think it would be a very wise idea," he stated in Monaco. "The infrastructure in the UK is very good and in a way if more countries bid there is more chance to win. I think after all these years it's time for tha...
He attached one significant condition, which if anything would consolidate the Anglo-Irish venture. "The only thing I will insist is that we have only one European bid. I don't want Europe to be divided because of a World Cup bid, and if there was more than one it would be divided as the voting is public. I don't want ...
The FA in England, seemingly undeterred by those previous traumas, had by then begun a "feasibility study" of the project. Last Wednesday the FAI revealed in a brief statement that it would join the English, Welsh, Scottish and Northern Irish FAs in this preparatory study.
In South America, a joint bid combining Uruguay, Argentina and Paraguay is also taking shape. Part of its appeal will be sentimental, and none the worse for it. Uruguay hosted the first World Cup in 1930 and the prospect of a return there for the 100th anniversary would add a layer of much-needed romance to what has be...

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