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Burn with Kearns: Stay Powerful for Life Even after 50 – Kevin Kearns
By Coach Kevin Kearns – Burn with Kearns, contributing writer
When you hit 50, the world tells you to slow down. I say—let’s get explosive.
No, I’m not talking about jumping into a UFC cage. I’m talking about waking up with more energy, feeling strong when you carry groceries, and preventing falls with better balance, speed, and agility. That’s real-world power—and it’s exactly what smart explosive training delivers.
You see, I’ve trained 15 UFC fighters, and one thing they all had in common? Explosive strength. But what most people don’t know is that these same principles can and should be adapted for people in their 50s, 60s, and beyond. Done right, they’re a secret weapon for aging better, staying lean, and building confidence from the inside out.
Why Explosive Power Still Matters at 50+
Explosive movement taps into fast-twitch muscle fibers—the very ones that tend to shrink as we age. And when they shrink, we lose more than just strength… we lose mobility, coordination, and reaction time. That’s why falls increase. That’s why weekend warriors get injured. That’s why you feel slower.
But here’s the good news: you can train for explosive power safely and efficiently, even if you’ve never done it before.
The BWK Power Protocol for 50+
This isn’t about jumping off rooftops or taking hits. It’s about low-impact, functional movements that light up your nervous system, boost metabolism, and keep your brain sharp.
I’ve adapted my fighter-tested methods for the 50+ warrior in all of us. Here’s a sample circuit from the Burn with Kearns system you can try 2–3 times a week:
- Box Step-and-Reach (Low Plyo Option)
Step onto a sturdy platform or box, drive your opposite knee and both arms up. Switch sides. Builds coordination, core, and leg strength.
- Kettlebell Deadlift to High Pull
Use a light kettlebell or dumbbell. Hinge at the hips, then pull up quickly to chest level. Builds posterior chain power and shoulder stability.
- Wall Ball Chest Pass
Throw a soft medicine ball against a wall using your core and upper body. Catch and repeat. Great for reaction time, posture, and power.
- BOSU Step-In/Out with Squat
Place a BOSU dome side up. Step in, squat lightly, and step out. Great for balance and joint mobility.
- One-Leg Stability Hops (Low Impact)
On a padded surface or mini trampoline, perform light hops on one foot, then switch. Builds ankle and knee integrity—essential for fall prevention.
- Band-Resisted Rows with Quick Release
Using a resistance band, pull fast and slowly return. Focus on posture and core. Helps reverse “tech neck” and shoulder rounding.
🔁 Do 6–10 reps or 20–30 seconds per move
🔄 Rest 30–45 seconds between rounds
🧠 Focus on form—not speed. We train for life, not for a belt.
Real Training for Real Life
Let’s be real. I was once a bodybuilder squatting 315 lbs in my 30s—until I hurt my back. That’s when I realized being “big” didn’t mean being strong. Now, nearing 60, I train smarter—not harder. My mission is to help people like you feel strong, safe, and powerful—without risking injury or wasting time.
And here’s the truth: You don’t stop training because you get old. You get old because you stop training.
Want help building your plan?
💥 Book a FREE 15-minute discovery call with me and let’s see what’s possible.
📅
Stay strong,
Coach Kevin Kearns
Founder, Burn with Kearns
Former S&C Coach to 15 UFC Fighters
“Effective. Efficient. Safe—for life.”
PS: Our Burn with Kearns programs are now streaming on TrueTV+! Try them out on your own time https://play.truetvplus.com/series/details/452950
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Read ALL articles by Kevin Kearns here: BURN WITH KEARNS
Coach Kevin Kearns is the founder of Burn with Kearns, a global training system with over 2,400 certified coaches. He has worked with UFC fighters, professional athletes, and everyday people for more than 30 years. At 59, he continues to teach and inspire people to live stronger, longer, and healthier lives.
Follow Coach Kearns: BurnWithKearns.com
Coach Kevin Kearns Founder Burn With kearns.com Founder MMA Fighter Fit 2012 Top UFC Magazine S and C Coaches