Why You Still Need Power After 50

When you think of explosive training, you might picture an Olympic long jumper taking off into the air, or a weightlifter pulling a snatch overhead.

Both require enormous amounts of power.

But explosive training doesn’t have to look anything like that.

Power is basically your ability to produce force quickly.

So why does power matter when you’re over 50?

Strength helps you get out of the chair. Power helps you use that strength quickly when you need it.

You know that moment when you trip or lose your balance and instinctively throw a foot out to catch yourself? That involves reaction speed, balance and your ability to produce force quickly.

It’s one of the reasons I still like to include one or two power movements in my training each week. That, and I still like the feeling of moving weight quickly.

Some of the exercises I use are fairly advanced and need a level of experience to perform safely.

1. Trap bar deadlift jumps

2. Box jumps

3. Power cleans

With trap bar jumps and power cleans, I use a very light weight. I’m not trying to grind out a heavy rep. I’m focused on speed and explosiveness.

But you don’t need to start with these exercises. There are plenty of simpler ways to introduce some power and explosiveness into your training:

• Two-foot pogo jumps

• Skipping, - skipping along a path

• Plyometric push-ups, which can be done against a wall. Push yourself away from the wall, then catch yourself as you come back

• Medicine-ball chest pass: explosively throw a light ball into a wall

• Small squat jumps: shallow squat followed by a small, fast jump. You don’t need maximum height

Even something as simple as getting up from a chair quickly can be a starting point.

The point isn’t to jump higher or lift like an Olympic athlete.

It’s to be able to move quickly when you need to.

We talk a lot about maintaining strength as we get older, but we forget about the other half of the equation.

Being strong is important. Being able to use that strength quickly matters too.

Some of the exercises above are advanced and won’t be appropriate for everyone. Start with movements that suit your current training experience and ability. Progress slowly over months.

If you’re looking for more structure with your training, you can join the Strong After 50 Members Library and get access to all my programs for $7 a month.

Stay Consistent

Rod