The last component of training to address (albeit quite incompletely) is motor skill-related physical fitness—i.e., speed, power, agility, balance, coordination, and reaction time. There are a number of ways to address these, and the methods and time dedicated these are largely dependent upon need and opportunity. Traditionally, these have been considered needs specific to athletes, but I would argue that (to varying degrees) this training is just as important as one ages—just differently important.
Speed. Okay. Most of us over the age of 50 (well, maybe even 30) have little need for speed in the more traditional sense. Personally, I haven’t had anyone ask we about my 40-m dash time since…(well, we called it a 40-yard dash in those days). Nevertheless, we do need some level of speed. It seems to me those street crossing lights are getting shorter.
Speed isn’t just in walking or running. Speed is required in nearly all movement. Training for speed doesn’t mean wind-sprints, per se. It does mean “training between the asymptotes”, as my friend, Steve Swanson, taught me. This refers to the “force-velocity relationship curve”—in short: low force-high velocity and high force-low velocity. The amount of force that can be produced by a muscle (sarcomere) is dependent on the speed at which it is contracting. Varying the forces and velocities involved in movements is critical at any age.
Power. Power is defined as force times velocity. Thus, the above consideration of “training between the asymptotes” applies. While we may not jump as often as we used to, we still maintain a need for power. Practicing power movements remains of great importance not only for recreational sports, but also for safety. Therefore, be need to continue practicing exerting greater forces at greater speed.
Agility. Agility, like power, has implications for safety as we age. Agility is defined as the ability to change direction quickly and accurately. We need to do the cone drills like the young athletes might, but why not? At least, we should practice activities that require multi-directional movements that are performed with relative quickness and require a degree of accuracy.
Balance. The ability to maintain balance (maintain one’s center-of-mass within the base of support; not fall) should go without saying. Thus, a progression from stable base to less stable base should be included in training. This is often over-emphasized in strength-training. I find this practice tends to limit the overall gains in strength unless practiced with some wisdom. (For example, a split-squat may be a fine alternative to the back squat, but, once BOSU balls and unstable surfaces come into the equation, the exercise shifts to the stability muscles rather than the prime movers).
Coordination and Reaction Time. Coordination and reaction time can go somewhat hand-in-hand, at least for this discussion. We all—athlete and non-athlete—need to make coordinated movement decision with some degree of quickness. I am a big proponent of stroboscopic training for athletes and non-athletes, alike (check out: http://vima.com/).
Agility, balance, coordination, and reaction time, as well as speed and power, can be addressed quite well through high-intensity interval resistance training (HIIRT) workouts and recreational sports activities. I will be addressing some ideas for balance in the workout plan in an upcoming post. The key is to remember “opportunity costs”. Any time spent in one activity takes time away from other more or less important activities. So, consider your exercise, recreational, and other leisure-time activities carefully.
Be your best today; be better tomorrow.
Carpe momento!