Older Athletes - Are You Diverse?

  This article is for those over 40 years old -

 A very long time ago in the 1970's when many of us picked up our first weight, we knew that this was the thing to make us powerful. We began training, started reading Muscle and Fitness religiously, never missed Hulk Hogan on WWF, and told everyone what our bench press max was that week. The only important thing to us was getting bigger and stronger. After all the bench press is the 'king' of upper body exercises, right? So we toiled on after that ever elusive bench max, and while 300lbs was getting to be a reality, many of us looked like the 'I Skipped Leg Day' memes on Facebook. Then one day we read that article (which showed up in M&F in the nick of time) by Dr. Fred Hatfield, or Terry Todd, or whoever, but it was that article that told us if you want to increase your bench press, train your legs also. You just added diversity into your training. 

 As we get better, I mean older, we tend to not be as active as our former selves. Look back at that kid in the 70's and I'll bet that weight training wasn't his only game. Many of us played sports, ran to catch busses, walked or rode bikes for miles, swam as much as we could, did chores and moved our bodies constantly. As we entered our 30's, work was the only important activity, and family life was leisure time. Some of us continued our weight training and that form of exercise was the only 'fun' active time that we got. It was healthy, but it was the same rote movements repeated for years over and over again. And our answer was always, "I exercise, I lift." Well good for you.

 So between then and now, something happened that slapped the fitness world in the face. Crossfit emerged out of garages and warehouse dungeons and exposed the world to functional fitness. Now don't get me wrong, I know that Indian clubs, gymnastics, and kettle bells were around since the Victorian Era, but it was Crossfit that put this type of training into everyone's living room, love it or hate it.

 Enter the present day and you'll find trainees that excel in not one but many different modalities of training. Crossfit boxes house some serious Olympic weight lifters who can do endless muscle ups an exercise once limited to gymnasts, or kettle bell gyms who's athletes use bodyweight moves to supplement their training style. Mixing styles is important, for fitness should build the body and mind as a unit. If you don't have a clue yet think NFL Combine.

 Face it as we get better/older we don't move or play nearly as much as we used to, and if we aren't careful it diminishes a bit more every year. Going to the local gym and blasting out those 900lb leg presses and benching until you bust a blood vessel in your eye isn't enough anymore, it's time to add some sprinting or climbing into that routine. As we increase in our years our desire and ability to 'go to the floor' decreases. Adding some basic tumbling into your exercise plan is an effective way to see if you can still get off the floor, and as you progress in that you can slowly increase the speed at which you 'go to the floor' getting you body used to falling properly - a skill that can save your life when you are older. Learn to pull or push yourself over an obstacle wall, carry unbalanced objects, train with Bulgarian Bags and play outdoors as an addition to your gym time.

 People love a big bench press and are impressed by it, but nailing it and celebrating with a handstand push up will make it monumental. Bud Jeffries has massive lifts and always challenges himself with gymnastics. Evolve your fitness by diversifying your training, diversify your training to move better through life, enjoy life by keeping your fitness. Peace.

Not Older But Better

 During this morning's conversation with Mr. Maceman - Rik Brown, a realization occurred to me that we are the first generation with a sizable percentage of serious fitness enthusiasts. Take notice at the number of the "over 40" crowd in gyms, boxes, social media, setting records, and generally being more active compared to past generations. Search the names Diana Nyad, Louie Simmons, and Freya Hoffmeister to get an idea of what these 'masters' athletes are accomplishing.

 Maybe the beginnings of your fitness was grabbing your first issue of Muscle and Fitness back in the late 70's or a P.E. coach who got you interested in weight training or continuing playing a sport. Regardless of what inspired fitness, many in the masters age group know that use it or lose it holds true. Imagine living a life of working hard and sacrificing to obtain a decent retirement and not being able to enjoy it due to medical conditions that could have been prevented or alleviated with some physical training. Taking care of your body's structure is as important as dental hygiene. You have 32 adult teeth and donate about 5 minutes a day to brushing, now put that into perspective to 640+ muscles - a simple plan would be to train for a half to a full hour a day.

 We will be the first generation with enough participants in the fitness group for doctors and scientists to evaluate the effects of training on different levels throughout the average human lifespan. We are pioneers in not only the fitness arena but also the scientific fields of geriatrics, physiology, kinesiology, nutrition, and a plethora of others without even knowing it! We are also the first generation to have athletes continuing to set and break records until their later years.

 Being stronger not only enables older folks to remain active but offers a decline in blood sugar problems, hypertension related issues, and more importantly a 'suit of armor' built from stronger than average muscles and bones to protect against falls that often debilitates many of our aged population. If you have steadily trained since younger days, or began on you 40th birthday, your continued dedication will pay out in the future and with a much greater reward than your 401K could ever realize.

Chip Conrad and Dave Hall with Adex Clubs

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Back To The Beginnings

Using a lighter club to feel the movement

 Forging ahead in any modality of exercise is a great accomplishment. Adding weight to a squat or sprinting in a faster time for a new personal record is exciting. This fosters the initiative to keep on training. Then there are the times when the program fails and the scheduled weight, or time, or number of reps falls drastically short of what was to be expected. Now what?

 If the reason for the failure isn't injury or exhaustion, the cause for failure may be the athlete's technique. Many times, when the focus is on a determined goal, little nuances that were learned to get to that particular point fell by the wayside. Too much emphasis may be placed on the goal of heavier, faster, or more, and the attention to detail is forgotten thus creating a vacuum in the athlete's programming.

 For those who aren't familiar with my training, I use clubs exclusively (which I will detail why in another post) in my personal training program. Some of the exercises are complex movements which require not only strength but a certain degree of skill to execute properly. One of these exercises - the inside mill or just the 'mill' is the club trainer's bench press. Club fanatics always compare mill weight or reps. Since I have been experimenting with the heavier clubs I sometimes fall short of an expected P/R or training goal. My answer to that is go back to the beginning. Lighten that load up for the workout and get in some volume training with a manageable weight. For example, if I completed Monday's mill workout of 10X10 with a 35lb club and Friday's mill workout calls for 5X6 with a 40lb club but my form fails on the first set or maybe the first rep, I'll revert back to a 25lb club for a 10X10 light conditioning set but feel each part of the movement relearning small subtleties that make heavier weights possible. The next mill workout will open with that same 25lb club as a warm up for one set to coordinate the feeling throughout my body before attempting the 40lb club again. Then go on the the 40lb 5X6 workout progressing to ultimately the 10X10 workout with that weight.

 I had learned this type of 'assistance' training way back in the 70's from an old school guy who was built like a bodybuilder but moved weight like a powerlifter. This method was used by the older set of strength trainers, the guys that were before me. Here, on this page I can share some of what they left that may have been forgotten or discarded due to style or ego. Apply it to any of your training, being sure to feel the movement, perform some volume then back to your regular programming. It'll work.

Incomplete Training?

 
 It has been said that some modalities of training are incomplete. That leaves me to wonder what is complete training? First we must begin with the trainee (the one doing the work) and what his goals are. IF, and that is a big if, the trainee's goals are to enter a bodybuilding contest, then weight training is in order with lots of cardio near competition time, and this program is now 'complete'. So this may pose another question is there a truly complete form of training?
 

 Obtaining and maintaining fitness over a lifetime is much different than having the desire to enter a weight lifting contest or triathlon. Most trainees (read non-competing fitness enthusiasts) should be interested in total fitness first, then place the emphasis on favorite specifics such as powerlifting totals, building larger muscles, or sprinting speed, etc. If you weight train solely for fitness, some type of endurance work must be done to make this a 'complete' program, just as with MMA fighting for fitness you may need to add a strengthening program into the mix to build some throwing power by using sandbags, weights, or clubs.

  I delved deeper into this philosophy over this past weekend while reviewing a fitness system for a fellow trainer. Looking at the finished product, the creator put enormous thought and time into this and made it a truly great system that is a 'complete fitness' system. It encompasses strength, coordination, power, speed, agility, everything in quick, concise programming designed to take the fitness enthusiast to his best level in a short amount of time. This is a system for a person who is looking to increase their overall fitness or an athlete who wants to up their game.

 On another note, many of you know that I solely train with clubs, which in some circles has been called incomplete training. There is a reason for this, and that will be discussed one day, but not now. The point that I am making is ANY type of training is complete training IF the desired goals are being or can be met through proper programming. Just the same as any type of training can be incomplete IF it isn't balanced with other areas of what the end results call for. This is why we must have a desired goal, and program our training to make sure that our system is complete, and that puts the end to incomplete training. 

Age Defiant

Adex Club Loaded at 25 lbs

Exercise is great for everyone ESPECIALLY for those of us getting older. Club training or Clubwork is an excellent way for anyone to train, but for us older folks 35+ who want to remain active for our whole lives, clubwork is the crux of fitness. Swinging it at 51. Growing Old Isn't For Sissies Repair, rehab, and keep those shoulders, elbows, and wrists moving. All clubwork exercises translate through the legs without isolation exercises. Restore or maintain your Range Of Motion - ROM in all of your joints. Add muscle to your frame to prevent age related atrophy. If you are over the age of 40 and want to regain freedom or hang on to it for life, inquire at www.adexclub.com for more information

Keeping The Shoulders MobileAdex Adjustable Exercise Club Unloaded

An easy way to begin club training is with an Adex Adjustable Exercise Club. Adex Clubs offer the versatility of owning a complete set of clubs without the high price tag and shipping costs of individual standard clubs. The biggest mistake when making initial club purchases is getting an incorrect weight, one that is too heavy or will be outgrown in a rapid time. Adex Clubs are always the right weight because they adjust quickly and safely by hand. www.adexclubs.com

Get A Grip - Club Training

Regular Grip

 Without huge fanfare, club training will undoubtedly increase your grip strength. This is a given, but as with many good things, this sometimes does not come without pain. Hanging on to a club and maintaining control of it is not an easy task especially on the elbow. Here are some tips to help alleviate some of the medial or lateral epicondilitis that can occur from club training.

         

Forefinger Middle Finger Grip

Pinky Ring Finger Grip

 Begin with your hand grip. Grab your club with one hand and swing it into a clean. Notice to see if you have a relaxed grip or if you're squeezing the living hell out of that club. IF you are doing the latter, try lightening the super crushing force you are summoning up to keep that club welded to your hand. Just relax your hand, hold the club firmly, not crushing, but with enough force to just keep it in the hand. You'll feel the handle pressure more on the meat of the palm rather than throughout the fingers and depending on the direction of the swing, the grip force should change from the index and middle finger to the pinky and ring finger. This is very counter intuitive but will save many lost training days not to mention some annoying pain. Practice holding the club as lightly as you can to develop a feel for when the grip needs to be increased or decreased without letting go. This will allow the club to do it's work providing a pulling or traction throughout swinging movements. The club's weight should feel as if it were drawing through the hand, not prying from it.

Ball Grip

 Another area of interest is the knob. To grip or not to grip is a good question. The knob is there to provide a secure stopping point should the grip slip and fail. It is also purposely used in more intricate movements especially forward and reverse wrist rolls and and with experienced club swingers in movements such as a mill or stiff arm swings. The pinky and ring finger may want to gravitate to residing on the knob during mills and other exercises which may feel insecure, but the newly learned, lighter pressure style of holding the club will keep it from flying out of your hands. Also, getting used to a knob causing friction in your palm may prove to be displeasing at first then slowly go unnoticed as more reps are done.

 Behind the head exercises such as shield casts or Gamma casts place the elbow in an unfriendly position IF not executed properly. Remember to let the club's weight pull down the arm while the club is traveling behind the head. If you try and hold the club higher, that force is pulling upward through the elbow's soft tissues and creates tension where the area should be more relaxed. This will lead to very sensitive elbows and again it isn't good form. Let the club pull the hand downward and don't resist by pulling from the elbow. Which brings us to straight elbows whenever the club is extended out in front, overhead, or to the sides. Having a slight bend in the elbow creates unwanted stress on it's ligaments and tendons.

 Swing safely my friends and let me know how you're progressing or ask any questions.