Apologies if this is covered elsewhere. I couldn’t find an answer to this particular question.
What would be a good source for creating a mobility, strength, and resilience training plan for someone in the 50s who has minor limiting injuries and a fairly weak upper body (I have the upper body of a chess player). Example of injury: broken wrist during youth with bones fusing together leading to limited range of motion that makes pushups painful.
Longer version (additional context):
I’ve hit a glass ceiling with my MTB skills and I guess I am facing a neuroplasticity challenge in that marginal skills gains require more practice. Some of the practice requires explosive moves which, combined with suboptimal technique, could (and did) lead to injury.
At the moment I do nothing other than ride / practice outside (this is heavily skewed towards riding) and do my regular low volume TR stuff, which I have been doing consistently over 5+ years. I ride purely for joy, but I get more joy from pushing my limits rather than just messing around. To be clear, I push limits with respect to power, speed etc, but not by challenging my skills on technical terrain - here I am a conservative rider with much of the caution stemming from absence of confidence (hence need to beef up skills).
I think what I need is something along the lines of a temporarily easing off TR to accommodate establishing a new base with mobility, strength and resilience training (say 6-8 weeks) followed by a plan to sustain this while I go back to my TR low volume. I have a demanding full-time job, so the sustaining element would likely have to be limited to daily exercises (15-20 mins) and 2x per week in the gym.
I’ve listened to the podcast with Derek Teel and I am somewhat familiar with Kelly Starretts “The Ready State”, but they each seem to be missing elements of what I need or perhaps I have misunderstood their offerings.
Any ideas would be welcome. In anticipation of responses to get “custom” training to take my injuries into account, I would say I would love that, but as soon as I say custom to prospective service providers, they seem to just see dollar signs. There must be way forward I’m not seeing…
Thank you in advance!