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Ted Ryce

@ted_ryce • 74,653 subscribers

I help executives and founders over 40 get leaner, stronger, and play golf and tennis pain-free | Former celebrity trainer | 27+ yrs | BJJ black belt

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The longevity exercise everyone over 40 should be doing: Plyometrics. You lose explosive power faster than strength as you age. And almost no one knows how to rebuild it. Here are 5 beginner plyometric exercises to get you jumping again:

The longevity exercise everyone over 40 should be doing: Plyometrics. You lose explosive power faster than strength as you age. And almost no one knows how to rebuild it. Here are 5 beginner plyometric exercises to get you jumping again:

541,403 views

Jiu-jitsu is the hardest physical thing I’ve ever done in my life. And after more than 20 years of training, it’s completely changed my standard for what it means to be in shape. Because being strong isn’t enough. Having good endurance isn’t enough. Being athletic isn’t enough. And even having great technique isn’t enough if you get exhausted after a few minutes. You need all of it. And that’s why I love it. At 49, I don’t judge my fitness by how much I can bench press or even how I look in the mirror. Those things matter to me too. But here’s the standard I hold myself to: Can I get on the mats with guys in their 20s who are strong, athletic, well-conditioned and technically skilled? And can I hang with them? Not necessarily beat everyone. And I definitely don’t recover as quickly as I did when I was 25. But can I keep up? Can I move well? Can I sustain the pace? Can I use my technique when I’m exhausted? That’s what I’m training for. And there’s something incredibly satisfying about finishing a hard session knowing you can still perform at a high level. It’s a feeling I cant get from lifting weights or doing cardio alone. I think one of the problems with fitness today is that we’ve reduced it to numbers. Body fat. Grip and leg strength. VO2 max. Steps. All important things. But those numbers should translate into something. For me, it’s being able to train jiu-jitsu. For you, maybe it’s tennis, surfing, skiing or playing sports with your kids. Whatever it is, find something that challenges your physical capabilities. Because looking fit is great. But being able to DO something with that fitness is a completely different feeling.

Jiu-jitsu is the hardest physical thing I’ve ever done in my life. And after more than 20 years of training, it’s completely changed my standard for what it means to be in shape. Because being strong isn’t enough. Having good endurance isn’t enough. Being athletic isn’t enough. And even having great technique isn’t enough if you get exhausted after a few minutes. You need all of it. And that’s why I love it. At 49, I don’t judge my fitness by how much I can bench press or even how I look in the mirror. Those things matter to me too. But here’s the standard I hold myself to: Can I get on the mats with guys in their 20s who are strong, athletic, well-conditioned and technically skilled? And can I hang with them? Not necessarily beat everyone. And I definitely don’t recover as quickly as I did when I was 25. But can I keep up? Can I move well? Can I sustain the pace? Can I use my technique when I’m exhausted? That’s what I’m training for. And there’s something incredibly satisfying about finishing a hard session knowing you can still perform at a high level. It’s a feeling I cant get from lifting weights or doing cardio alone. I think one of the problems with fitness today is that we’ve reduced it to numbers. Body fat. Grip and leg strength. VO2 max. Steps. All important things. But those numbers should translate into something. For me, it’s being able to train jiu-jitsu. For you, maybe it’s tennis, surfing, skiing or playing sports with your kids. Whatever it is, find something that challenges your physical capabilities. Because looking fit is great. But being able to DO something with that fitness is a completely different feeling.

19,825 views

One of the fastest ways to rebuild athleticism after 40? Improve your mobility. You don't need a 30-minute stretching routine. Here are 7 exercises to get your body moving better (no equipment needed):

One of the fastest ways to rebuild athleticism after 40? Improve your mobility. You don't need a 30-minute stretching routine. Here are 7 exercises to get your body moving better (no equipment needed):

102,983 views

Stop resting your sore back and start strengthening it. Isometrics are one of the simplest places to start. Here are 5 beginner exercises to rebuild strength & stability (bookmark this for later):

Stop resting your sore back and start strengthening it. Isometrics are one of the simplest places to start. Here are 5 beginner exercises to rebuild strength & stability (bookmark this for later):

64,325 views

The longevity exercise no one over 40 is doing: Plyometrics. You lose your power to jump faster than you lose strength or muscle. And almost no one knows how to rebuild it. Here are 7 beginner plyometric exercises to get you jumping again (without injuries):

The longevity exercise no one over 40 is doing: Plyometrics. You lose your power to jump faster than you lose strength or muscle. And almost no one knows how to rebuild it. Here are 7 beginner plyometric exercises to get you jumping again (without injuries):

64,839 views

One of the fastest ways to rebuild athleticism after 40? Start balancing on one leg. This simple A-walk drill improves: • Balance • Hip mobility • Coordination • Single-leg stability 1-2 sets of 15 reps before your workout. Train muscles. But move like an athlete.

One of the fastest ways to rebuild athleticism after 40? Start balancing on one leg. This simple A-walk drill improves: • Balance • Hip mobility • Coordination • Single-leg stability 1-2 sets of 15 reps before your workout. Train muscles. But move like an athlete.

97,459 views

1. Plate Plyometric: You don't need high box jumps to start training explosiveness. This simple drill helps: • Improve coordination • Rebuild reactive strength • Reintroduce quick ground contacts Perform 1-2 sets of 30 seconds.

1. Plate Plyometric: You don't need high box jumps to start training explosiveness. This simple drill helps: • Improve coordination • Rebuild reactive strength • Reintroduce quick ground contacts Perform 1-2 sets of 30 seconds.

34,575 views

It’s been said that 95% of adults over 30 will probably never sprint again. And I understand why. Most guys try it once after years of only lifting weights and then something snaps. They tweak a hamstring, flare up an old knee injury, or strain a calf. And decide, "My body just can’t do this anymore.” But that’s not true. Your body just lost the qualities required to sprint safely. Power Mobility Coordination Tissue tolerance. Tendon stiffness The solution isn’t avoiding sprinting. The solution is rebuilding your capacity in a gradual way. At 49, this is how I approach sprinting now: 1. Mobility before every session 2. Plyometrics before speed work 3. Short hill accelerations first 4. Low volume at first 5. Long rest periods 6. Lift weights consistently 7. Progress slowly The goal isn’t exhaustion. It's to reclaim your athleticism. Because sprinting isn’t just an exercise. It’s one of the most powerful signals of youth, power and resilience your body can express. If you feel like your athletic days are behind you, they aren’t. You just need a better plan. DM me “SPRINT” if you’re a successful man over 40 who wants expert help rebuilding without getting hurt.

It’s been said that 95% of adults over 30 will probably never sprint again. And I understand why. Most guys try it once after years of only lifting weights and then something snaps. They tweak a hamstring, flare up an old knee injury, or strain a calf. And decide, "My body just can’t do this anymore.” But that’s not true. Your body just lost the qualities required to sprint safely. Power Mobility Coordination Tissue tolerance. Tendon stiffness The solution isn’t avoiding sprinting. The solution is rebuilding your capacity in a gradual way. At 49, this is how I approach sprinting now: 1. Mobility before every session 2. Plyometrics before speed work 3. Short hill accelerations first 4. Low volume at first 5. Long rest periods 6. Lift weights consistently 7. Progress slowly The goal isn’t exhaustion. It's to reclaim your athleticism. Because sprinting isn’t just an exercise. It’s one of the most powerful signals of youth, power and resilience your body can express. If you feel like your athletic days are behind you, they aren’t. You just need a better plan. DM me “SPRINT” if you’re a successful man over 40 who wants expert help rebuilding without getting hurt.

85,714 views

If I only had 10 minutes to train… Here’s the exact workout I’d do to hit every major muscle group. • Minimal equipment • Maximum results (Bookmark this workout👇)

If I only had 10 minutes to train… Here’s the exact workout I’d do to hit every major muscle group. • Minimal equipment • Maximum results (Bookmark this workout👇)

109,987 views

If you ever feel stupid, remember that some guys are still using BOSU ball squats to build leg strength.

If you ever feel stupid, remember that some guys are still using BOSU ball squats to build leg strength.

42,293 views

The biggest lie in knee rehab: "If it's harder to balance, it's better rehabilitation." One of the reasons my knees took so long to get back to sprinting and jumping is that I wasted too much time doing exercises like this. Sports medicine has changed a lot over the last 10–15 years. The old model focused on: • Improve proprioception • Fix the "stabilizer muscles" • Stand on unstable surfaces • Make everything "functional" That was heavily influenced by BOSUs, wobble boards and functional training. It looked advanced. But it wasn't enough to rebuild resilient knees. Today, the elite sports medicine guys focus on: • Progressive loading • Heavy resistance training • Isometric exercises • Plyometric progression • Sport-specific loading Balance exercises can improve balance. But strength, tissue capacity and progressive loading are what get you back to playing sports and training hard again.

The biggest lie in knee rehab: "If it's harder to balance, it's better rehabilitation." One of the reasons my knees took so long to get back to sprinting and jumping is that I wasted too much time doing exercises like this. Sports medicine has changed a lot over the last 10–15 years. The old model focused on: • Improve proprioception • Fix the "stabilizer muscles" • Stand on unstable surfaces • Make everything "functional" That was heavily influenced by BOSUs, wobble boards and functional training. It looked advanced. But it wasn't enough to rebuild resilient knees. Today, the elite sports medicine guys focus on: • Progressive loading • Heavy resistance training • Isometric exercises • Plyometric progression • Sport-specific loading Balance exercises can improve balance. But strength, tissue capacity and progressive loading are what get you back to playing sports and training hard again.

26,010 views

Have you been doing bird dogs, side planks, McGill curl-ups, and wondering why your back still hurts? Because you never progressed them. Rehab isn’t the goal. It’s the starting point. If you never get back to lifting, you’ll stay stuck managing pain instead of fixing it.

Have you been doing bird dogs, side planks, McGill curl-ups, and wondering why your back still hurts? Because you never progressed them. Rehab isn’t the goal. It’s the starting point. If you never get back to lifting, you’ll stay stuck managing pain instead of fixing it.

21,854 views

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Correction: I made a mistake. I don’t think Conor’s injury happened because he took 5 years off and his body wasn’t conditioned. Watching this replay, it looks like he’d practiced that kick countless times. You can even see him warming it up backstage. The problem was when he tried that kick, his body was still moving forward when his foot landed. And his leg was bent around 20 degrees. That’s a classic mechanism for an ACL (maybe MCL) injury that we see in the literature Sometimes elite athletes get injured because elite sports are dangerous.
0:31
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Correction: I made a mistake. I don’t think Conor’s injury happened because he took 5 years off and his body wasn’t conditioned. Watching this replay, it looks like he’d practiced that kick countless times. You can even see him warming it up backstage. The problem was when he tried that kick, his body was still moving forward when his foot landed. And his leg was bent around 20 degrees. That’s a classic mechanism for an ACL (maybe MCL) injury that we see in the literature Sometimes elite athletes get injured because elite sports are dangerous.

Ted Ryce

5,646,509 views • 3 months ago

The most neglected part of fitness after 40: Mobility. Stop static stretching and use movements instead. Here are 7 exercises I use to build mobility through movement:
0:27
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The most neglected part of fitness after 40: Mobility. Stop static stretching and use movements instead. Here are 7 exercises I use to build mobility through movement:

Ted Ryce

92,482 views • 1 month ago

In the 305 for one night seeing friends so had to do it up Miami style. Tomahawk at Rosa Negra absolutely delivered. Worth checking out if you’re in the neighborhood.
0:25
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In the 305 for one night seeing friends so had to do it up Miami style. Tomahawk at Rosa Negra absolutely delivered. Worth checking out if you’re in the neighborhood.

Ted Ryce

480,838 views • 10 months ago

The best way to build muscle if you’re short on time: Compound lifts. But most people do too many exercises. You only need these 6 exercises to build muscle (and save time):
0:59
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The best way to build muscle if you’re short on time: Compound lifts. But most people do too many exercises. You only need these 6 exercises to build muscle (and save time):

Ted Ryce

272,725 views • 8 months ago

English comedian Jimmy Carr breaks down why, in 25 years, you'd give every dollar you have just to be as healthy as you are today. Pause the scroll for a moment and watch this.
1:24
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English comedian Jimmy Carr breaks down why, in 25 years, you'd give every dollar you have just to be as healthy as you are today. Pause the scroll for a moment and watch this.

Ted Ryce

211,147 views • 7 months ago

Pull ups vs pull downs is the wrong question. You’re overthinking exercise selection if you don’t immediately know the answer to this. Here’s the REAL question you need to answer
1:33
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Pull ups vs pull downs is the wrong question. You’re overthinking exercise selection if you don’t immediately know the answer to this. Here’s the REAL question you need to answer

Ted Ryce

123,430 views • 4 months ago

One of the greatest MMA fighters of all time, Georges St-Pierre, made a point on Lex Fridman’s podcast that most guys miss. Early in his career, he trained like a bodybuilder because that’s what we thought fighters should do. He grew up, like I did, watching Arnold Schwarzenegger and Jean-Claude Van Damme. Later, he realized combat sports reward efficiency, skill and energy management over pure strength or muscle mass. Today, he still lifts. But mostly for longevity, not performance. That distinction matters. Lifting is great. You should do it at least twice a week. But beyond that, you have to ask yourself what you're training for. Because if longevity is your goal and you're lifting 5-6 times a week but haven't done cardio since college, then you're missing out on lower sympathetic tone and a stronger cardiovascular system. Strength is a tool. Cardio is a tool. Skill is a tool. The mistake is turning one tool into an identity. Instead, understand what your goals are and use the right tool for the right job.
1:18
ted_ryce's profile picture

One of the greatest MMA fighters of all time, Georges St-Pierre, made a point on Lex Fridman’s podcast that most guys miss. Early in his career, he trained like a bodybuilder because that’s what we thought fighters should do. He grew up, like I did, watching Arnold Schwarzenegger and Jean-Claude Van Damme. Later, he realized combat sports reward efficiency, skill and energy management over pure strength or muscle mass. Today, he still lifts. But mostly for longevity, not performance. That distinction matters. Lifting is great. You should do it at least twice a week. But beyond that, you have to ask yourself what you're training for. Because if longevity is your goal and you're lifting 5-6 times a week but haven't done cardio since college, then you're missing out on lower sympathetic tone and a stronger cardiovascular system. Strength is a tool. Cardio is a tool. Skill is a tool. The mistake is turning one tool into an identity. Instead, understand what your goals are and use the right tool for the right job.

Ted Ryce

141,681 views • 8 months ago

I'm 49. And I’m in the best shape of my life. One of my secrets? Foam roller exercises. Here is the only foam roller workout you need to prevent injury (bookmark this):
0:41
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I'm 49. And I’m in the best shape of my life. One of my secrets? Foam roller exercises. Here is the only foam roller workout you need to prevent injury (bookmark this):

Ted Ryce

105,649 views • 7 months ago

Arnold Scharzennegger's wisdom on how he has as much energy & enthusiasm at 76 as when he was 30. Stop what you're doing now and watch this 53-second clip of what an Elite Mindset looks like.
0:53
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Arnold Scharzennegger's wisdom on how he has as much energy & enthusiasm at 76 as when he was 30. Stop what you're doing now and watch this 53-second clip of what an Elite Mindset looks like.

Ted Ryce

81,967 views • 7 months ago

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.
0:35
ted_ryce's profile picture

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Ted Ryce

65,584 views • 6 months ago

Why people think men do BJJ: • Be tough • Win street fights • Dominate others Why men actually do BJJ: • Avoid loneliness • Cheaper than therapy • Cardio disguised as survival • A reason to leave the house • Something to do other than drinking
0:31
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Why people think men do BJJ: • Be tough • Win street fights • Dominate others Why men actually do BJJ: • Avoid loneliness • Cheaper than therapy • Cardio disguised as survival • A reason to leave the house • Something to do other than drinking

Ted Ryce

71,121 views • 8 months ago

Most people over 40 don't need more mobility. They need more jumping. These 5 minutes of extensive plyometrics help rebuild: • Elasticity • Coordination • Tendon capacity • Landing mechanics • Confidence moving fast again Do them after your mobility work and before your lifts. This will make you faster while preventing injuries. Then you can progress to intensive plyos after rebuilding the foundation.
0:39
ted_ryce's profile picture

Most people over 40 don't need more mobility. They need more jumping. These 5 minutes of extensive plyometrics help rebuild: • Elasticity • Coordination • Tendon capacity • Landing mechanics • Confidence moving fast again Do them after your mobility work and before your lifts. This will make you faster while preventing injuries. Then you can progress to intensive plyos after rebuilding the foundation.

Ted Ryce

19,527 views • 3 months ago

In my mid 30's I had with chronic knee pain. I went to a doctor who told me I'd have to live with the pain the rest of my life. I said screw that, searched for a solution, and fixed my knees Here's how I did it:
0:56
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In my mid 30's I had with chronic knee pain. I went to a doctor who told me I'd have to live with the pain the rest of my life. I said screw that, searched for a solution, and fixed my knees Here's how I did it:

Ted Ryce

33,937 views • 7 months ago

Are you a body dysmorphic bodybuilder who is never big enough when they look in the mirror? Cool, this isn't for you. But if you're a man over 40 who still wants to have a body that not only looks good but performs well, then know this: Lifting weights isn't enough. To really feel, look and perform your best you're going to need a different approach. Fail to do this, and you'll suffer these preventable aches and pains. Here's what the weekly plan to get you there: • Mobility exercises • Jumping exercises • Sprinting variations • Bouding exercises • Isometric exercises Do this, and you'll build a body that performs as good as it looks while preventing injuries.
0:33
ted_ryce's profile picture

Are you a body dysmorphic bodybuilder who is never big enough when they look in the mirror? Cool, this isn't for you. But if you're a man over 40 who still wants to have a body that not only looks good but performs well, then know this: Lifting weights isn't enough. To really feel, look and perform your best you're going to need a different approach. Fail to do this, and you'll suffer these preventable aches and pains. Here's what the weekly plan to get you there: • Mobility exercises • Jumping exercises • Sprinting variations • Bouding exercises • Isometric exercises Do this, and you'll build a body that performs as good as it looks while preventing injuries.

Ted Ryce

26,811 views • 6 months ago

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.
0:40
ted_ryce's profile picture

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.

Ted Ryce

20,822 views • 5 months ago

Most men think hip pain is just aging. • Pain • Stiffness • Can’t train like you used to It’s not. I fixed mine by changing how I moved. These are the exercises (save this):👇
0:56
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Most men think hip pain is just aging. • Pain • Stiffness • Can’t train like you used to It’s not. I fixed mine by changing how I moved. These are the exercises (save this):👇

Ted Ryce

18,192 views • 6 months ago

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