I don't have recommendations about a specific program, but I can tell you the adaptations I'm making as I get into my fifties and struggle with minor injuries. I work out at a Crossfit gym in addition to cycling, which is also my primary sport.
I've just decided that any workout that has an olympic lifting component that's also aerobic, I will do with very nominal weight. If there's a strength session where I'm supposed to work up to a single rep, I consciously work to about 75% of my single rep capability. In both cases, I will sacrifice speed for form. If I'm slow, so be it.
The other crucial thing is to always, always warm up thoroughly. In the case of things like deadlifts, power cleans and pull-ups, work up to the full range of motion in addition to increasing weight. For pull-ups, start with a dead hang, then scapular shrugs, then partial ROM.
The final thing is that if something feels off, just check the ego and pull the plug. That's the hardest thing, especially in a competitive group environment. I'm still working on it. :-)