Published on: August 25, 2019 at 7:29 PM
Graham covers why you should train like an athlete, the three ways you can easily implement this style into your training immediately, and how to know when you’re ready to progress.
Why training like an athlete is important
· Training in multiple planes of motion, movements you wouldn’t typically hit with traditional lifting
· Keeps power and strength applicable to actual life
· Improves muscle elasticity and tensile strength – prevents injury from joint laxity and strains
· Foot Speed and leg strength are two biggest indicators of fall risk
· Use it or lose it!
Throwing stuff – Reflexive strength, rotational power, aggression and force production, and very small load on body
Introducing Plyometrics – anything that produces stretch shortening cycle from muscles, improves elasticity, and requires a quick muscle response.
o Start off small – skips, marching patterns, Ropes,
o Progress as you get comfortable (mental confidence and joint stability!) to bounding, throwing, small hurdle jumping, hill sprints
o More advanced level drills include – box jumping, unilateral hurdle jumps, drills in lateral and rotational planes of movement including pivoting
o Depending on desire, health, and history – Full speed sprints, depth drops..
Foot Speed Drills– speed Ladders, quick steps, jump ropes, high knees, butt kicks
Things to consider –
Be honest about your starting point! 30+ lbs overweight? Past injury? Arthritis/chronic pain? Athletic experience?
Doesn’t mean to not train this way, just changes where you start
Be patient with the process – changes take time, don’t rush but be consistent. Allow a at least 6 weeks before moving up to the next level
2-3 times a week tops for this stuff. It does present a different and substantial load for body to get used to.
If you’re not confident, find a coach for form/reference/feedback, guidance!!
