Show Notes:

Ask us a question!

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
  • Brain games
  • 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
  • Slams - https://www.youtube.com/watch?v=YNyWF-P5WYM
  • Shot puts
  • Catching the ball is the absorption/eccentric part and important
  • How to build your own medicine ball wall
  • 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