Categoriespersonal training Program Design

4 Keys to Staying Athletic As You Get Older

Today’s guest post comes courtesy of Boston-based personal trainer and S&C coach, Matthew Ibrahim, who’s latest (online) resource, Forever Athlete, is available for purchase.

Matt’s a phenomenal coach and I always gravitate toward his content because it’s so accessible and realistic. If you’re at all interested in “holding on” to your athleticism give this article a read and definitely considering checking out Forever Athlete program.

4 Keys to Staying Athletic As You Get Older

What’s one common theme with every single person below?

  • Female high school volleyball player with a 20” vertical jump
  • Adult male being able to perform hurdle hops with pristine technique
  • Middle-aged mom performing a heavy set of goblet squats
  • NFL running back with a 118” broad jump

Although this sample list above demonstrates people within varying populations, they all represent examples of athleticism.

The point? All humans are athletes, regardless of age or ability level.

Not only can we remain athletic as we age, we should do everything in our power to push the athletic envelope as the years pass. Ultimately, age should never be something that holds you back from feeling and being athletic.

Everyone is an athlete and everyone has the right to train like one, too.

Let’s break down 4 keys to focus on for the purpose of staying athletic as you get older:

  1. Jumping and landing for power development
  2. Lifting heavy weights to improve strength and reduce the risk of injury
  3. Building muscle to feel good and look good
  4. Conditioning for heart health gains (even though you hate it)
  5. Beating a pack of ninjas in a street fight (BONUS added by Tony. Sorry, couldn’t resist)

You do these 4 things on a weekly basis and I promise that your path toward long-term athleticism will be that much easier for you.

Jumping & Landing for Power Development

I just turned 33 last month – and let me tell you – I’m no spring chicken anymore.

Does this mean I should give in, create a lifelong indentation on my couch, bury my head under the pillow and binge as many Netflix series as possible until the rest of season 4 from Ozark officially drops?

Of course not.

Although, Ozark is awesome. (Tell me Ruth isn’t THE most bad-ass character ever!)

Anyways, my focus should be on continuing to do the things that I love while being strategic in the process.

Part of that includes playing pick-up basketball, feeling athletic in the gym and sprinting (when the weather permits). Jumping and landing become super important for me in this area if my goal is to continue hooping, sprinting and feeling athletic.

Jumping comes in a variety of forms, positions, angles and planes of motion. The simplest way to understand jumping is to break it down into extensive plyometrics and intensive plyometrics.

Here’s an example of an extensive plyometric exercise:

 

You see how there’s fluidity and rhythm involved? That’s because extensive plyometrics helps you focus on coordination at lower intensities so that you can get the hang of it. Think of extensive plyometrics as keeping the training wheels on.

In the opposite light, you can think of intensive plyometrics as removing the training wheels and letting it rip at higher intensities. The goal here is to be as explosive and powerful as possible.

Here’s an example of an intensive plyometric exercise:

 

The exercise examples above aren’t as important as the intent behind them. Use extensive plyometrics in the beginning stages as you’re learning and getting the hang of jumping. Then, start incorporating intensive (explosive) plyometrics once you’re ready to take on more force.

Just remember, the more force you produce in jumping, the more force that you’ll need to control when getting back down to the ground. This takes me to my next point: landing.

Controlling your body is pivotal for staying athletic. A simple way to do this is to build the ability to land with body control and organization. Basically, you want to look like Michael Jordan (OK, maybe one-tenth of that) every time he would land after throwing down a monster dunk.

Body control? Check. Smooth and fluid? Check. Organized? Check.

Power development is also important for people as they age due to the positive impacts it has on the nervous system, coordination and overall function when it comes to physical activity.

Planning to join your local adult club soccer team? Interested in being able to play pick-up basketball in summer rec league on a weekly basis? Or, maybe you just want to be able to play tennis with your friends soon since the warm weather is around the corner?

Either way, developing and harnessing power through jumping and landing is a pivotal step toward staying powerful, explosive and athletic.

Lifting Heavy Weights for Strength Gains & Injury Risk Management

I think this is the easiest “sell” on this list.

Honestly, unless you’ve been hiding under a rock for the past 20 years or living somewhere underwater as you begin the evolutionary process of turning into a mermaid, it’s become quite clear both in practice and evidence that lifting heavy weights (safely) is a no-brainer for building strength.

Of course, we always need to mention the importance of using good form and technique especially when it comes to lifting heavy weights. That should also be a no-brainer.

The other important part of lifting heavy weights, in addition to getting yolked (strong), is that you’re helping to reduce the risk of injury to your body.

How, you ask?

Well, every time you lift heavy weights, your entire body gets stronger. No, this doesn’t happen instantaneously like heating up a hot pocket in a microwave. It takes quality time to develop strength. On the shorter end of things, strength gains likely take a month or two to truly start seeing and feeling the gains. For more noticeable strength gains, it takes a year or two of hard work and consistency to really see things pay off strength wise.

When it comes to gaining strength, not only are your muscles becoming stronger, the rest of your body is as well. Muscular strength is important for the purpose of being able to produce more force, and in some cases, at faster speeds. Think about what we talked about in the previous section as it relates to power development. Pretty cool that strength and power go hand in hand, right? Science can be cool, sometimes.

More importantly, think about the importance of bone mineral density as we age. Think about having strong support structures in our body like joint strength, ligament strength and tendon strength. Remember: bones, ligaments and tendons all have an interplay (to some extent) with the muscles in our body.

Suffice to say that, when all is said and done, managing the risk of injuries becomes a heck of a lot easier when you’re stronger. Lifting heavy weights, relatively speaking, is also never a bad idea if your plan is to stay as athletic as possible as you age.

Building Muscle to Feel Good & Look Good

Arm farm is soon to be a national holiday. I swear, it’ll be on all calendars at some point soon.

Until then, why can’t we give in and just be more open about wanting to build muscle to feel good and look good?

Oh, so you’re not trying to build a sweet pair of biceps to flash at the beach this summer? So, what you’re saying is that, even though you just ripped off 50 reps of tricep extensions, that arm training isn’t important to you?

Sure, keep telling yourself that.

Or, let’s just all be cool about it. Look, I like building muscle, feeling good about how I look and chasing a pump just as much as anyone else. Admittedly, my calf muscles are often the target for when I’m trying to chase a pump, but that’s neither here nor there.

The point is that building muscle is actually a great thing if your goal is to stay athletic as you get older. Think of muscle as your body armor. This ultimately coincides with what we just talked about in the previous section.

(Side note: have you noticed a trend so far with how each section piggy-backs off of the previous one? Go figure.)

Lean body mass (LBM), otherwise known as muscle tissue, is a great thing to develop in the human body. Not only does having more muscle help you from a body composition standpoint, it also enables you with the ability to develop power and strength with more ease.

Building muscle and being athletic can both exist together in your weekly training. Looking good, feeling good about how you look and performing well are all achievable qualities with the right approach.

Conditioning for Heart Health Gains (Even Though You Hate It)

OK, OK. I get it. Nobody likes doing cardio or conditioning.

But, everyone wants to jump right into playing rec league sports, pick-up basketball games and flag football, right?

Stop for a moment and think about that.

(Crickets.)

Yup, exactly what I thought.

Doing the first thing makes doing the second thing much easier.

I’m not saying that you need to spend countless hours on the treadmill trying to morph into a hamster wheel. Nope, not at all. Instead, incorporate anaerobic (high intensity) conditioning intervals and aerobic (low intensity) conditioning intervals on a weekly basis.

Let’s simplify even more by having you consider adding in the following each week:

  • Anaerobic example = 1-2 days each week of sprints: keep the distance (15-20 yards) and volume (6-8 reps) short while the intensity (85-90% effort) and rest periods (60-90 seconds) are high.
  • Aerobic example = 1-2 days each week of tempo running: now, focus on longer distances (1 lap around the track) at lower intensities (70-75% effort) with a recovery walking lap in between and a higher total volume of work (1.5-2 miles).

These are simply a couple of examples you could use, but quite frankly, the options are endless. You could easily do sprint intervals on the bike instead for your anaerobic conditioning and 30-minute weight vest walking for your aerobic conditioning.

The primary goal is to hit some high intensity and some low intensity conditioning on a weekly basis. Think of high intensity conditioning as building your ability to be powerful for short periods of time and low intensity conditioning as building your ability to last for a long duration of time with more of a sustained output.

When performed together consistently, this type of weekly conditioning routine gets you fit enough to play all the pick-up games and rec league sports you want without ever batting an eye or stopping to consider whether or not you feel conditioned enough to play. Cardiovascular endurance and stamina are real game-changers and they’re super important in the process of maintaining your athleticism as you get older.

The best part is that being well-conditioned also positively impacts your ability to build strength, power and muscle. Overall, athleticism leans heavily on these 4 physical qualities.

Closing

Let’s face it: we all want to stay athletic and powerful as we get older. We all want to stay strong, durable and muscular, too. And, even if we hate to admit it, we know that conditioning is key for staying fit and healthy. Unlock your true athletic potential by focusing on these 4 key areas for staying athletic as you get older.

My online training program – Forever Athlete – places a strong emphasis on these 4 areas so that you can remove the guesswork and become the most athletic version of yourself.

About the Author

Matthew Ibrahim has been a Strength & Conditioning Coach since 2007 while working with athletes looking to build strength, improve performance and maintain healthy lifestyles. He is also a College Professor of Exercise Science and a Ph.D. student in Human & Sport Performance.

As a public speaker, Matthew has presented at EXOS inside Google Headquarters, Sports Academy (formerly Mamba Sports Academy), Perform Better, Equinox, Stanford University and for the National Strength & Conditioning Association (NSCA) on several occasions. His work has been featured in Men’s Health, Men’s Journal, T-Nation, Science for Sport, StrengthCoach.com, Exxentric, TrueCoach and TrainHeroic.

Connect with him on Instagram – HERE

 

CategoriesProgram Design Strength Training

Favorite Movements For Athletes and Modifications For Adult Athletes

I’m always asked what’s the main difference between training professional athletes and those who think they’re still an athlete.

Not much, really. 

I still very much prefer to treat my general population clients like athletes – encouraging them to lift, hoist, push, toss, and drag things every which way – if for no other reason than they can.

However, part of my job as their coach is to know when to pump the brakes and to keep their ego in check. In today’s guest post, California based strength coach Scott Hansen discusses some subtle nuances and tweaks that can be made to a strength & conditioning program catered to the more “mature”” crowd.

Enjoy.

Copyright: spotpoint74 / 123RF Stock Photo

Favorite Movements For Athletes and Modifications For Adult Athletes

When I was 20 years old, I could do just about anything.

Squat 10×10, sure.

Hell, we did that a for a few months out of each year back then.

Deadlifts so heavy you could feel your soul cracking?

Check.

And with ugly technique that would make the Diesel Weasel blush.

 

Note From TG: 10 points to Gryffindor for the Diesel Weasel reference.

With time, experience, injuries, and spending a solid percentage of my yearly income over the last decade plus on learning from people smarter than me, I’ve come to realize a few things:

1) Young athletes need load and stress to build strength and physical resiliency.

I.e., Full ranges of motion and big lifts that require a lot of work. Cleans, snatches, barbell bench presses, chin ups, front squats, deadlifts, etc.

Planet Earth is trying to make you small, frail, and weak from the time you turn about 20 years old onward

Unfortunately, after you’ve spent a couple of decades on the planet, you’ve accumulated some wear and tear.

It’s kind of like an apartment: You might take pretty good care of it for the most part, but every now and then you throw a ripper and the carpet gets stained. Over 20 or more years, there are lots of little stains and dings on the walls.

The stains and dings aren’t necessarily bad enough to knock the building down, but it’s certainly not in the kind of shape it was in when you first moved in.

Well, that beat up apartment is more or less your body.

The way we trained when we were young might have been the best possible way to train then, but we probably need to make some modifications to it as we get a bit older. I’m not saying to train solely with resistance bands and shake weights in group exercise classes. I’m just saying that we can train hard and more intelligently to respect how our bodies have changed over time.

The same qualities still have to be trained, mind you. We still need to get strong and train to build and maintain muscle. We need to be mobile, athletic, and not gas out walking down to the mailbox. As a matter of fact, we can still thrive and be better than we were in our younger years, as long as we’re smart.

Here are my favorite lifts for each movement pattern/quality for those under 25 years old, and how things should be modified for the slightly more, uh, mature crowd.

Power

Athlete: Hang Clean

Adult Athlete: Box Jump

https://www.youtube.com/watch?v=Xbg7sxs_Auc

 

I love Olympic lift variations.

From creating power to absorbing force on the catch, hang cleans can be a great tool for a younger athlete. They also require a ton of wrist and thoracic mobility, and an awkward catch might just make you have to call out of work the next day.

Replacing cleans with box jumps means you get a huge percentage of the pros, and none of the cons, so I use it as a main power exercise in my adult athlete programs.

Just make sure to do them right!

Squat

Athlete: Front Squat

https://www.youtube.com/watch?v=9xzNc–18as

 

Adult Athlete: Double Kettlebell Front Squat

https://www.youtube.com/watch?v=8bx9IP49B-w

 

I’m a big front squat fan.

You really can’t do them wrong, you have less shear stress on the spine, and you get a ton of good stuff expressed: thoracic spine mobility, upper back and core strength, hip mobility, and of course lower body strength.

Similarly to cleans, you need solid wrist mobility, and since the majority of adults have spines that look like question marks, I don’t love front squatting for most adult athletes, most of the time.

Rather, I like hammering double kettlebell front squats.

Similarly to box jumps and cleans, I feel like you get a huge chunk of the benefits of front squatting without the learning curve or discomfort on the wrists, and you can keep the spinal loading down.

Deadlift

Athlete: Trap Bar Deadlift

https://www.youtube.com/watch?v=T_1CdItspHk

Adult Athlete: Trap Bar Deadlift/Kettlebell Deadlift

 

Note From TG: That time when I thought it would be cool to grow a beard.

Trap bar deadlifts are a great full body lift, and I tend to prefer them over conventional pulls. With the weight evenly distributed around you, you can load these up pretty heavy and get a huge training stimulus without having such high prerequisites as barbell deads.

I certainly employ these for my adult athletes, and heavy, but I’m even more diligent on technique than I am with any other exercise, which means I tend to progress it a little more slowly. Wendler’s 5/3/1 works great here, just stop on the top set at 10 at the most.

Otherwise, you’re liable to take a nap for 3 days.

For the much older athlete, I just go back to the question “how strong is strong enough?” If I can get that with a kettlebell instead of a trap bar, then I’ll go with that, but that might come down to how heavy your bells go.

Split Stance

Athlete: Rear Foot Elevated Split Squat with Front Foot Elevated

https://www.youtube.com/watch?v=6_4AoHwncBI

 

Adult: Rear Foot Elevated Split Squat OR Double KB Front Rack Split Squat

https://www.youtube.com/watch?v=WJxBWyfc1Iw

 

RFESS have a special place in my heart after coaching them at Mike Boyle Strength and Conditioning for so long, and because getting brutally strong on these is vital to being able to perform on the court, field, ice, or mat.

By elevating the front foot as well, you get an even bigger range of motion, and moving big weight through big ranges of motion is how you get strong.

Adult athletes can certainly do these as well, but sometimes are a bit limited with ROM for the front foot elevated version. I also like to keep them with split squats to allow for some extra big toe mobility work built into the lift, as so many people tend to get stiff there over time, and stiff toes lead to balance issues and falls.

By front loading it, we can get more core work in and reinforce thoracic extension as well.

Horizontal Press

Athlete: Close Grip Bench

Adult Athlete: Low Incline 1-Arm DB Bench

 

I’m a big advocate on narrower grips on presses for most people, so naturally I love close grip benches. They’re a little easier on the shoulders and you still build the same upper body strength as with a wider grip.

I like index fingers on the edge of the smooth part of the bar, so not crazy close.

The wrist and shoulder issues with the aging athlete play a role here, and I prefer to see them doing more one-arm pressing, and on a low incline. This is more shoulder friendly, brings a bigger core component into the mix, and allows for asymmetries to be worked through, rather than around.

I know, I kind of copped out here and picked two.

Sue me.

Vertical Press

Athlete: Standing DB Press

 

Adult Athlete: Landmine Press OR Half Kneeling 1-Arm Bottoms Up Kettlebell Press

https://www.youtube.com/watch?v=ev9yVuAfeiY

I know a lot of people love the press done traditionally with a barbell, and I do too. If you put a gun to my head and ask me what my favorite vertical press for athletes is, I’m going with the dumbbell version, though.

Again, I don’t have any problems with barbell pressing, I just like the more natural rotation in the shoulders with dumbbells, and as we see more and more young athletes developing nasty forward head postures and stiff thoracic spines from all the phone and video game time, the dumbbells just seem to be a better fit.

Most adult athletes would benefit from spending the majority of their “overhead” work in a more “high incline” space, which the landmine allows. It all comes back to shoulder and thoracic spine health, and life just tends to cause us issues over time.

One caveat to this is the half kneeling bottoms up kettlebell press. The bottoms up bell triggers the rotator cuff to work to a greater degree, and the half kneeling position keeps from being able to use lower back extension as a replacement for the arm to move overhead.

I’ve seen a lot of people who couldn’t go overhead without pain, but the bottoms up press felt great, so it’ll depend on the individual here.

Chalk this up to cop out number two.

Horizontal Pull

Athlete: 1-Arm DB Row

Adult: TRX Inverted Row

 

DB rows should be a staple in every program, and especially so in those of our athletes. Building a big, strong back helps us obviously in sports, and helps to keep our shoulders strong and healthy as well.

I have no problem with doing these with adult athletes at all, I just like to slow down the tempo and try to get more out of less load. Body English tends to be a factor in these as the weight goes up, and even a little bit with someone who’s got a history of lower back crankiness can cause issues.

This is why I love TRX inverted rows for this population. They allow for a natural rotation on the shoulders, you can load them up with vests or elevate the feet, and people can generally do them more frequently than more traditional heavy rows.

Vertical Pull

Athlete: Heavy Chin Up

Adult Athlete: Ring Chins

 

Mike Boyle has talked in the past about how he likes athletes to have at least a 1-1 strength ratio of chin up strength to bench press strength to mitigate shoulder injuries, and I concur on that wholeheartedly.

When we start getting older, though, shoulder issues can lead to elbow soreness on chins, so if people have the ability to go overhead, I prefer they do their chins on rings for better shoulder mechanics, and if that’s still too much, X pulldowns are a great solution.

Much like landmine presses, they aren’t 100% overhead, but still get a lot of the benefits.

Core Anti Extension

Athlete: Medicine Ball Rollouts

https://www.youtube.com/watch?v=iYslVkCzvUk

 

Adult Athlete: Bodysaw

https://www.youtube.com/watch?v=ON54UuYBycc

 

Loading rollouts takes some creativity.

Sure you can use a vest, but eventually, when you’re wearing 2 or 3, they can get cumbersome and they’re a pain in the ass to take on and off between sets. I’ve found that using a heavy slam ball is a great way to continue challenging rollouts and it’s become my favorite variation.

Much like a lot of the other modifications, the overhead movement for the aging athlete can be problematic, so hammering bodysaws is my preference.

Locomotion

Carries are great, and there are a ton of variations on these, all of which are great. Farmer’s walks, suitcase carries, overhead walks, and the like all have their benefits, but I don’t think any of them quite give the same bang for the buck as heavy ass sled pushes.

There’s no eccentric component, so they’re great for people with knee issues, and give a huge single leg strength benefit. And since there’s no eccentric, they don’t need a ton of recovery, and can be used more frequently.

I’ve found that farmer’s walks, when done really heavy, can kind of fry people’s nervous systems more, so, while I use them frequently, if I had to choose, I’d go sleds.

Obviously, the issues that tend to limit our adult athletes are things that we want to address in our programming and improve upon, but we can still be safe and train hard given the circumstances, and not be relegated to endless hours of correctives and foo foo exercises.

Don’t stop challenging yourself or your clients, but keep them challenging in ways that make sense so they can keep excelling for many years to come.

About the Author

Scott Hansen is a Bostonian transplanted in Southern California, a strength/fitness/wrestling coach, educator, sub par surfer, and die hard New England sports fan.

He works with adult athletes, as well as an assistance wrestling coach and strength and conditioning coach for La Costa Canyon high school wrestling in Carlsbad, CA.
Instagram: Hansen_performance