Month #2 Week #8
Our Monthly Attribute for January is: Strength
Hopefully we're starting to feel more confident as we spend more time exercising in the Strength domain. We should be feeling a little less sore as a result of DOMS than we did when we started. As I stated last week, our significant gains in strength will start to slow down and our growth will begin to level out considerably. The object from now on will be more modest, but steady and regular gains in strength. For those who wish to pursue a greater emphasis on strength, this would be a good time to talk to your coach regarding extra assistance work outside of class.
Our daily 20 minute focus for strength schedule will tentatively look like this:
Monday (day 1) will include two exercises for a total of four to six sets focused on our Legs.
Wednesday (day 2) will include two exercises for a total of four to six sets focused on Chest & Back
Friday (day 3) will include two exercises for a total of four to six sets focused on our Arms & Shoulders
Our Weekly Attribute for Week # is: Power
As we start to talk about the attribute of Power, it is important to point out that while Muscle Mass, Muscle Strength & Muscle Power are related, they are entirely different subjects whose exact relationships are not entirely understood and are still topics for research. For our discussion here, there are three facts regarding power that are relevant:
- Strength is simply the amount of force a muscle is able to deliver. Power is the ability of a muscle to deliver as much force as possible as fast as possible.
- While muscle strength in seniors is directly correlated to their loss in muscle mass, studies show that their muscle power degrades even faster!
- Studies have also shown that increases in strength alone have a minimal amount of impact to our functional capacity ( increased strength will not necessarily allow us to actually accomplish more on a day to day basis)
An example that might help to explain would be to look at how a person climbs a flight of stairs. It is one thing to have the strength of one leg to lift your body weight up to the next step, and another thing to do it quickly within the time of our gait going up the staircase.
In short, the attribute of Power must be trained separately to achieve growth (or maintain), that particular quality of strength. I look forward to the month of June where our monthly attribute will be Power and we'll be able to look at this a little closer!
Your "Lifestyle Application" of Power
Hopefully we're starting to feel more confident as we spend more time exercising in the Strength domain. We should be feeling a little less sore as a result of DOMS than we did when we started. As I stated last week, our significant gains in strength will start to slow down and our growth will begin to level out considerably. The object from now on will be more modest, but steady and regular gains in strength. For those who wish to pursue a greater emphasis on strength, this would be a good time to talk to your coach regarding extra assistance work outside of class.
Our daily 20 minute focus for strength schedule will tentatively look like this:
Monday (day 1) will include two exercises for a total of four to six sets focused on our Legs.
Monday (day 1) will include two exercises for a total of four to six sets focused on our Legs.
Wednesday (day 2) will include two exercises for a total of four to six sets focused on Chest & Back
Friday (day 3) will include two exercises for a total of four to six sets focused on our Arms & Shoulders
Our Weekly Attribute for Week # is: Power
As we start to talk about the attribute of Power, it is important to point out that while Muscle Mass, Muscle Strength & Muscle Power are related, they are entirely different subjects whose exact relationships are not entirely understood and are still topics for research. For our discussion here, there are three facts regarding power that are relevant:
- Strength is simply the amount of force a muscle is able to deliver. Power is the ability of a muscle to deliver as much force as possible as fast as possible.
- While muscle strength in seniors is directly correlated to their loss in muscle mass, studies show that their muscle power degrades even faster!
- Studies have also shown that increases in strength alone have a minimal amount of impact to our functional capacity ( increased strength will not necessarily allow us to actually accomplish more on a day to day basis)
An example that might help to explain would be to look at how a person climbs a flight of stairs. It is one thing to have the strength of one leg to lift your body weight up to the next step, and another thing to do it quickly within the time of our gait going up the staircase.
In short, the attribute of Power must be trained separately to achieve growth (or maintain), that particular quality of strength. I look forward to the month of June where our monthly attribute will be Power and we'll be able to look at this a little closer!
Your "Lifestyle Application" of Power
As I'd alluded to previously, the attribute of Power will always involve utilizing our strength with speed. Jumping, sprinting, swinging and kicking are all movements that train this attribute. Therefore, to use this attribute as a lifestyle application, we can consider the following activities appropriate for this week:
- Tennis
- Softball (even batting cages)
- Sprinting (200 meter, 400 meter & Hill repeats)
- Soccer
- Basketball
- Handball / Racquetball
- Golf
- Swimming (especially sprints)
- Stair Climbing
These are just a few of the many ways we can utilize the attribute of Power. I'm sure there are many more and I'd LOVE to hear your additional recommendations.
As I'd alluded to previously, the attribute of Power will always involve utilizing our strength with speed. Jumping, sprinting, swinging and kicking are all movements that train this attribute. Therefore, to use this attribute as a lifestyle application, we can consider the following activities appropriate for this week:
- Tennis
- Softball (even batting cages)
- Sprinting (200 meter, 400 meter & Hill repeats)
- Soccer
- Basketball
- Handball / Racquetball
- Golf
- Swimming (especially sprints)
- Stair Climbing
These are just a few of the many ways we can utilize the attribute of Power. I'm sure there are many more and I'd LOVE to hear your additional recommendations.
Our Three Daily Attributes This Week
On Monday (day 1), we are going to focus on the attribute of Coordination. We can count on some unique steps for our warm up and I'll attempt to try something new with our agility ladders..
On Wednesday (day 2), our daily attribute is that of Balance. Our stretching / mobility drills at our cool down will most certainly include single leg movements and positions that will challenge our balance.
On Friday (day 3) For our daily focus on Stamina, I may defer our regular strength routine for a 20 minute AMRAP (as many repetitions as possible) of 3 or 4 body weight exercises (push ups, squats, lunges and/or sit ups)
On Monday (day 1), we are going to focus on the attribute of Coordination. We can count on some unique steps for our warm up and I'll attempt to try something new with our agility ladders..
On Wednesday (day 2), our daily attribute is that of Balance. Our stretching / mobility drills at our cool down will most certainly include single leg movements and positions that will challenge our balance.
On Friday (day 3) For our daily focus on Stamina, I may defer our regular strength routine for a 20 minute AMRAP (as many repetitions as possible) of 3 or 4 body weight exercises (push ups, squats, lunges and/or sit ups)
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