FAQ | 100 Year Athlete Online
100 Year Athlete (100YA) is a fitness program and community for mountain sports athletes who want to send it into their golden years. It is the first virtual training experience that optimizes for longevity first and performance second.
To get started, check out what a week in 100 Year Athlete looks like. Then read the FAQs below for more about scheduling your workouts and personalized your program.
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Download the 100 Year Athlete app and sign into your account.
Follow the in-app tutorial.
Click on the kettlebell logo to find your workouts, which include video demonstrations and written instructions for each exercise.
Select a workout session and tap “Start Now” to begin. Remember to enter your reps and weights as you go along. When your workout is complete, tap “Save.”
If you have questions, message us through the app at any time
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Your program includes five workouts per week. However, we don’t expect everyone to complete all five sessions. 100 Year Athlete is written to complement everything you love to do outside of the gym—not take time away from it. So, we recommend the following:
Optimal Schedule: Three sessions per week. Complete one push day, one pull day and one plyometrics & fitness day each week.
Minimum Effective Dose: Two sessions per week. Complete one push and one pull session.
Off Season: If time is no constraint, you can hit all five sessions each week. Note that there are heavy training days and light days for those who do all five classes. Heavy means you finish each set with 1-2 reps in reserve (a third rep would be impossible). Light means you finish each set with 3-4 reps in reserve. This will help you manage fatigue throughout the week and ensure that you can put full effort into the heavy days.
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Mobility sessions take about 15 minutes to complete and can be done either on training days or on off days. We recommend adding conditioning programs onto the end of one of your gym workouts, when you’re already warmed up.
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No problem! When you get a new program, review the exercises and then message your coach in the app if you need modifications. If you need to make a one-time substitution (e.g., at a hotel gym), you can select a different exercise through the app.
See the example in this video.
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Through the in-app messenger, you can record and send videos to your coach for feedback. If you ever feel like you need live coaching, you can also schedule a virtual training session with your coach.
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You sure can! Our app includes a meal tracker where we can set nutrition goals, lifestyle habits, and meal plans. To get started with this, schedule a consultation with your coach by reaching out through the in-app messenger.
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Feel free to reach out to us at any time! Messaging your coach through the app is the fastest way to get an answer. You can also email us at info@100yearathlete.com.