The Movement As Medicine Podcast - Episode 14: Power training for adults and “Should we stretch?”
Description
Show Notes:
Question # 1 - Many of my clients are over 50 and 60. What are the best power exercises for them?
As we age, we lose power twice as fast as we lose strength
Power is all relative
What is a true plyometric?
Lower body favorable exercises for older clients
Anything faster than walking!
Ladder drills - https://www.youtube.com/watch?v=0ZNrxYDbpoM
Skipping - https://www.youtube.com/watch?v=ChT8WHQNLM0
Jump roping or pogos - https://youtu.be/EexK-lFozXg
BOUNCE!
What’s a warm up for an athlete may be a power exercise for an adult client
Squat drops
Low amplitude bounds
Box jumps
Tissue changes as we age paper - https://www.fasciaresearch.de/publications/Schleip_TrainingPrinciplesFascial.pdf
Most advanced: kettlebell swing is just a broad jump in place without the pounding on your joints
We don’t hop, hurdle, bound linearly or Olympic lift with adults due to the risk of injury
“I don’t care how high you can jump, I care about how well you land. Once you can land well, then I care how high you can jump!”
Medicine ball throws is jumping for you upper body:
Chest pass
Side toss - https://www.youtube.com/watch?v=HmyCzDza2NQ
Shot puts
Catching the ball is the absorption/eccentric part and important
Soft Medicine balls from Perform Better are very low risk and quiet
We don’t do any plyo push ups due to the risk and lack of wrist extension and shoulders mobility
Question # 2 - Should I stretch or not? And if so, when?
I feel so much better after I stretching = more stretch tolerance
Stretching helps us get into better positions
After not moving all day, stretching is a nice way to get into your body and get into end ranges
Stretching doesn’t affect power if you warm up, strength train properly and work on motor control and patterns
Book Club recommendation:
Kevin: Force: The biomechanics of training by Dan Cleather
Brendon: The Score Takes Care of Itself: My Philosophy of Leadership by Bill Walsh
United States
