Explosive Training for Seniors
POINT/COUNTERPOINT: Explosive Training for Seniors
Lee E. Brown, EdD, CSCS, *D; FACSM
www.nsca-lift.org
Arkansas State University
Travis Triplett-McBride, PhD, CSCS
University of Wisconsin-La Crosse
THE TERMS “EXPLOSIVE WEIGHT training” and “senior citizen” are probably the last terms most people would use in the same sentence. However, explosive weight training can and should be performed by many seniors because the benefits far outweigh the risks. Explosive weight training is defined as a method by which the eccentric portion of a lift is performed normally while the concentric portion of a lift is performed as rapidly and forcefully as possible. Although the Olympic lifts and their parts are also considered to be explosive in nature, the lifts that best fit the above definition of explosive weight training are jump squats, leg press throws, and bench press throws. These lifts can be used safely and effectively to improve muscular power in older individuals.
Muscle power declines significantly with age because of the loss of neural conduction speed, as well as the loss of muscle strength from selective atrophy of the high force/fast twitch fibers. The loss of muscle power is, in many cases, the main reason seniors cannot prevent a fall. Unfortunately, power is not improved significantly without some form of explosive training that focuses on the neural aspects of muscle power because the movement is performed rapidly. Regular resistance training methods address the strength component of muscle power so both training methods should be employed in a well-rounded training program. Explosive weight training may also help improve bone mineral density, another physical trait that declines extensively with age, as bone responds not only to the loads placed upon it, but how quickly that load is placed upon it. Because osteoporosis affects millions of individuals worldwide, the issue has greater overall health care implications as well.
Finally, the main erroneous assumption about explosive training is that injury rates are high. However, the cause of injury is not performing a fast lift or a heavy lift, but performing a technically imperfect lift. Therefore, as long as proper technique is emphasized and monitored closely, seniors can safely and successfully engage in explosive weight training.
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Lee E. Brown, Column Editor
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© 2001, National Strength and Conditioning Association
