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Burn with Kearns: Unlock explosive power after 40, safe and effective plyometrics – Kevin Kearns
by Kevin Kearns, contributing writer on exercise, fitness
Unlock Explosive Power After 40: Safe & Effective Plyometric Training for Aging Athletes
As we age, maintaining explosive power becomes more important for functional fitness and overall well-being. Whether you’re 40, 50, or beyond, incorporating plyometric exercises can help you stay agile, improve coordination, and boost strength—all while burning fat. However, it’s crucial to adjust these exercises to accommodate aging joints and muscles.
Here’s how to safely incorporate explosive power training into your routine, inspired by Burn with Kearns’ tried-and-tested methods.
Why Explosive Power Matters for the 40+ and 50+ Crowd
Many believe that explosive, high-impact movements are only for the young, but nothing could be further from the truth. In everyday life, quick reactions are essential, whether it’s moving out of the way of an oncoming car or catching yourself during a fall. Plyometric training—using rapid muscle-lengthening followed by muscle-shortening movements—can develop these fast-twitch muscle fibers and enhance overall functional fitness.
With some modifications, you can train like an athlete without the wear and tear on your joints.
Safe Plyometric Exercises for Aging Athletes
1. Agility Ladder Drills Great for improving coordination and footwork, these drills can be done at varying intensities:
- Ali Shuffle: Jump in and out of the ladder’s squares, switching feet, for 30 seconds to 1 minute.
- Hopscotch: Jump with both feet into the squares, mimicking a childhood game.
- One-Legged Hops: Focus on balance by hopping through the ladder on one foot.
2. BOSU Ball Exercises The BOSU ball offers a softer landing surface, making it joint-friendly while still challenging your balance and core strength.
- Jump Squats: Land softly on the BOSU after jumping from the ground to avoid unnecessary stress on your knees.
- Lateral Hops: Boost agility and lateral movement by hopping from side to side over the BOSU.
3. Medicine Ball Workouts Low-impact, full-body movements that combine strength and explosive power:
- Chest Pass: Stand in front of a wall and quickly toss the ball back and forth for a cardio burn.
- Overhead Pass: Strengthen your core and shoulders by throwing the ball overhead at the wall and catching it with control.
4. Mini Trampoline Training Perfect for reducing the impact on knees and hips, the trampoline lets you perform high-intensity movements with less strain.
- Box Jumps: Jump as high as possible onto the trampoline for a joint-friendly boost in explosive power.
- Foot Fire: Stand on one leg on the trampoline and bounce quickly to enhance balance and stability.
Key Takeaways for 40+ Athletes
As you age, staying fit and agile doesn’t mean avoiding challenging exercises. Instead, use the right tools and techniques to protect your joints while still improving your explosive power. Movements that mimic everyday activities will help you stay strong, react faster, and feel younger.
Whether you incorporate these drills as part of your warm-up or as a complete workout, they will challenge your coordination, strength, and endurance—without the risk of injury.
Be relentless in your pursuit to help others !
Coach Kevin Kearns
PS Here’s a workout for you!
#ExplosiveTraining #FitOver40 #FitOver50 #AgingAthletes #BurnWithKearns #PlyometricTraining #JointFriendlyFitness #FunctionalFitness #HealthyAging #StrengthAndAgility #alwaysawhitebelt
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Be relentless in your pursuit to help others
Coach Kevin Kearns
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https://burnwithkearns.com/services/personal-training
PS Join us in Melrose Mass for our next Self Defense 4 U workshop!
And/or bring us to your location for your next corporate event.
Better to have self defense and not need them, then to need them and not have them!
Check out this quick video from our new online BWK personal training/education platform featuring a challenging Surge exercise with about 30 lbs of water. This workout targets your wrists to your core, offering an alternative for those with limited wrist flexibility for burpees. Enjoy the movement and the benefits it brings! – Coach Kearns
PS – Looking to enhance your fitness program and overall health? Reach out via email at [email protected] or DM for more details on our new app and online training/education platform. We’re real coaches dedicated to tailoring programs to meet your specific needs, not AI-based. We are authentic!
Kevin Kearns, BS FMS
Wellness Transformation Coach
Corporate Wellness Provider
Anti bullying Specialist
Self defense Instructor
Author
5084048503 direct
www.BurnWithKearns.com