high performance aging - slideshare.pptx

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2022
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&
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#ideaworld
Charlie Hoolihan, CSCS*D, NASM CES & PES
Training the Active Adult Through the Ages
Session 717

© 2022 IDEA Health & Fitness Association. All Rights Reserved. #ideaworld
• This upload contains no videos due to the 300,000MB limit on Slideshare.

Our Goals today!
• Develop a greater understanding of
the variables associated with long-
term high-performance training.
• Provide take-home information to
contribute to your programming.
• Provide concepts linking strength and
conditioning to dynamic movement.
• Context and transfer of training

Instructor bio
Athletic background – Average and adventuresome!
• 4 yr. Scholarship swimmer @ LSU as a sprinter.
• Multiple marathons and half marathons
• One of the first 500 individuals to ever finish Kona Ironman.
• Usual high school and junior high sports exerience
• Consistent strength training since 1980s
Coaching/Training/Fitness industry background –
Above Average and enthusiastic
• Swimming, Track and Field, Triathlons, Tennis, Soccer
• Wide variety of athletes and individuals – stroke survivors and paraplegics
to collegiate track and field, soccer, golf
• National training conference presentations and journal articles.
• Member of two national personal training advisory boards.
• ASCA Swimming Strength and Conditioning Specialist course
coordinator.
• NSCA, NASM, Bioforce HRV, TRX and Trigger point certified.
But I can look stuff up
I have an English
Degree

A humble offering
“When the human body is concerned,
we are dealing with a system that is
so complex with so many
interrelated variables, we can do
nothing but be humble about our
beliefs and recommendations.”
Chris Beardsley – Strength and Conditioning
Review

Muscles
Bones
Tendons/Ligaments
Stress hormones
exercise/life
Neuromuscular
Biomechanical
Cardiovascular
Nervous system
Neurotransmitters
Genes
Responding to changing environments.

Presentation priority timeline
Quick glance at exercise variables and physiological aging
Goals of high performance aging workouts
Workshop on running.
Workshop on velocity/tempo training
Workshop on accommodating resistance training (bands)
Physiology/Research and remainders

This is going to be fast and furious!
• Charliehoolihan@gmail.com End of the week
• https://www.slideshare.net/CharlieHoolihan/presentations
• Posted at least by Monday afternoon
• https://www.ideafit.com/personal-training/training-techniques-for-high-performance-
older-athletes/
• Session handouts

1. Every body is different in research and science.
2. 16% are low responders or non-responders.
16% are high or elite responders.
3. Placebo response in controls is between 15-30% More
in pharma trials. Sham control knee surgeries!!
4. Most exercise science research subjects are young
males.
5. Most research into the physiology of aging is are done
with frail adults in care homes.
BEFORE WE GO FURTHER!
LET’S TALKE RESEARCH AND
EXERCISE RESPONSE A SECOND

And when research falls short, we default to
training done by unique high responders

“Age is just a
number!”
BATTLE CRY OF
MILLIONS OF 40-
SOMETHINGS

Actually it’s many numbers, Jackwagon!
YEARS ELAPSED
TRAINING TIME
INJURIES
FAMILY TIME
JOB TASKS
LIVING EXPENSES
HEALTH BIOCHEMICAL MARKERS
STRESS BIOCHEMICAL MARKERS.
HORMONAL TILT-A-WHIRLS
SERVINGS OF VEGETABLES AND
FRUIT
GRAMS OF PROTEIN
HOURS SLEPT ON AVERAGE
NUMBER OF NIGHTLY URINATIONS
HRV/RHR
ALCOHOLIC BEVERAGES CONSUMED
GENETICS, AND MORE…

Elite level masters athletes give us some guidelines
but some are elite level high responders
315 @ 70 125 @ 76
1:03 @ 105
24.65 & 57.76 @ 73
NCAA finalist
156.50 @ 70
2 Olympiads

And why are these elite masters athletes’ still alive?
Ozzy – ADH4 and Neanderthal gene. Maybe bat juice

Scientific interest in aging has only just begun
Research notes
•Large body of research into the mechanisms of aging minimally
includes highly trained adult athletes through their careers.
•Most studies based on either moderately active, sedentary or frail
older adults. Woo-hoo, you can get out of a chair!
Most involve cardiovascular training at low intensities rather than high
performance training.
• Anecdotal evidence – you and your clients responses
• Masters athletes’ performance
• Iindividual variables,
• Exercise science principles,
• Science of aging.
BE CREATIVE, BE INTUITIVE
CONTINUE TO EXPLORE

Stages of ages
(Research application, personal experience and Masters Athletes)
Age* Decline Rational General Training intensities
<34 LOL% Professional athletes
still playing and
peaking
Planned Intensity Training blocks
Undulating periodization
35-49 .5% p/y
(7.5%)
Very slow decline w
training
Can mostly hang w the youngsters but w smart
planning. Start baseline and recovery monitoring
50-64 .5-1% p/y
(15%)
Decline increases
Consistency helps
slow process
Low load and recovery days increase.
High intensity every 3-4 days. Find patterns.
Flex periodization, baseline testing and recovery indices
65-75 1-?%
(15%)
Mystery! Likely
exponential increases
+/- every 3-5 years
High intensity every 5-7 days
Flex periodization, baseline tests and recovery indices
75 + ???% Big-Big-Big mystery High intensity every 7-10 days.
Lots of programming flexibility!
*Very general and highly dependent on consistent training age, injuries, lifestyle factors, etc

My goals with programming
Recognize and account for individual variables
Create movement efficiency
Stimulate dormant muscle memories
Develop programs for stimulation and avoid
annihilation
Develop workouts which leave reserves for all
activities
Family
Work
Chores
Social

Movement efficiency
All three planes of motion
From bottom to top and top to bottom
Efficient acceleration and deceleration

Stimulate don’t annihilate
 New research for ALL athletes seems to be supporting reduced
or highly managed workout loads
 From this research, innovative training modalities have emerged.
 Velocity/Tempo
 Accommodated Resistance (bands) Marty Miller
presentation on Sunday.
 Workout response monitoring
 Recovery and Rejuvenation
 Workouts and competitions are good motivation but…
 Are you getting paid?
 Are there lives at stake?

Stimulate dormant muscle memories
• Emphasize natural biomechanical patterns
• Overcome occupational lost movements
• Bring unified strength to movement patterns

Here are a few individual variables
“There’s more variability in mobility, work capacity, medication history,
and other parameters in 100 Masters than in 100 twenty-somethings.
Jonathon Sullivan MD, PhD, SSC
Starting Strength website and The Barbell Prescription

Genetic Factors
Genetics or heritability factors are the foundation
for individual response
• height, body structure,
• overall strength and aerobic capacity
• response to specific nutrients in food.
• Factors influences on how these genes
develop.
A mother’s prenatal physical activity and
nutrition and combined with the infants early
childhood environment are strong influences on
the overall genetics for body shape and training
adaptations. (Greg Nuckols, 2016)

Variability from endurance to strength
• More than 50% of the people in the US have a
higher % of fast twitch fibers. (Bouchard, 1999)
• Improvements in VO2 max ranged from 0-
1000% under the same workout conditions!
(Bouchard,1999)
• Strength and hypertrophy improvements
ranged from 0-54% under the same workout
conditions! (Petrella, 2008; Roth 2007)

Epigenetic Factors
Environmental, lifestyle even pre and
postnatal factors which influence the
expression or activation of specific genes.
• Working out with weights,
• running long distance
• or sprints,
• eating specific foods or drinking cheap
whiskey.
• quality of sleep
• lifestyle stressors all qualify as epigenetic
factors.
• More later…

Shoulder
variability –
overhead
exercises
4 types

Hip Variabilty affects squats

Celtic Hips
• Hips a deep socket with a thick neck limiting
range of motion.
• A shallow socket with a thin neck expanding
it. (Dean Sommerset, 2017).

• Celtic hips + Type 3 Acromion
• What is the goal?
• Cross Fit Open?
• Healthy weight?
• Active life?
• Long health span?
• Then there’s previous joint injuries
• Work on mobility but avoid gross
generalization and nocebo talk
Session Date
This may be the best she can do

• Long arms – less distance to travel
• Plus a secret weapon – scoliosis
Long arms
Short Torso
Big Deadlifts

Really short limbs/torso, less distance to travel
Naim Suleymanoglu
4-10
“The pocket
Hercules”
Multiple World and
Olympic titles

Limb Length and Tendon muscle relationship
• Short muscle belly/long tendon
GUNS!
• Also greater mechanical advantage
like a see-saw
Short arms,
Impenetrable shield of
chest armor!

The magic of HIIT is also variable
• A review of five studies it was found
22% of the participants failed to
improve their oxygen transport.
• 44% didn’t improve a time to
exhaustion test.
• 50% didn’t improve lactate threshold.
(Giles et al, 2015)

Influences of muscle strength – satellite cells
• Satellite cells - stem cells
responsible for the repair and
growth of muscle after workout or
trauma damage
• Exist in variable amounts and
respond differently to strength
training programming
(Roth, 2007 and Petrella, 2008) Via Bret
Contreras

Male and female generalizations
• Females -more slow- twitch fibers than men
• More efficient at utilizing lipids (fats) as fuel in
general.
• More efficient at higher repetitions during
strength training may be more effective.
• More overall volume during workouts
• Anti-catabolic effect of estrogen which reduces
protein breakdown and reduces the overtraining
risk.
• Are better with steady state training than high
intensity interval training
• Should do less explosive training because
glucose (sugar) metabolism fuels these two
modalities.
(Menno Henslemans – Baysian body building)

MONTHLY
VARIABILITY
• Strength training, explosive power and plyometric training Days 1-17 (follicular phase)
• Muscle stimulus and recovery more hormonally efficient
• Lower circulating levels of estrogen and progesterone.
• Testosterone (anabolic) levels are inverse to progesterone (catabolic)
• Fluctuating hormones during perimenopause and menopause are another variable
Testosterone increases
day 7-14
Testosterone at
lowest level day 21

50-75% of the variation in exercise and activity levels is genetic
• Chemical receptors in the brain and other heritable factors can
help determine an individual’s activity level.
• “16 human studies conducted as of this writing (circa 2011)
have found a large contribution of heredity to the amount of
voluntary physical activity...the largest study of 37,501 twin
pairs concluded about 50-75%of the variation in the amount of
exercise people undertook was attributable to their genetic
inheritance.”
• The neuroscience of exercise is emerging field.

Stop Labrador obesity!!
25% of Labs carry the POMC
gene making them permanently
hungry and loyal to those who
provide food.

Joint issues and anomalies are not automatic pain makers
 Pain is in the body of the
believer
 Not all so-called
arthokinetic “disfunctions”
produce pain or negative
medical outcomes.
 Placebo effect
 Nocebo effect
 Use your words wisely

Do Asymmetries in movement interfere with performance?

Recovery
24 hours to two weeks or more to return to strength.
Lots more time for “high mileage vehicles.”
Iowa State and Oregon Strength and Conditioning Malpractitioners

Add a few aging variables
Decreased “feel good”
neurochemicals
Inflammaging
and ROS
Altered exercise
infrastructure

Lower extremity stimulus foots-on (hands-on, get it)
Walk around room
Tibialis anterior – foot lift, foot strike
Foot/Shin muscles – directional training
Arm swings
Spring – store and release energy
Resistance for posterior – backwards walk
for TA
Lean-spring-skip-run
Run w emphasis on all the above.

Challenging workout modalities which stimulate but…
• Limit excessive long-term peripheral and
central fatigue.
• Limit long term recovery needs.
• Limit excessive muscle damage.
Limit walking difficulty
after every workout

Velocity or Tempo based training
All the cool kids are doing it.
• Autoregulation
• Sets to Velocity/Tempo over
repetitions
• Avoids excessive peripheral and
central fatigue
• High Tech versions in most
professional and elite D-1 collegiate
S&C programming.
• Push-up tempo – some banded.
• Squat tempo – banded with select
individuals

Research Rationale
End of the 1RM gold standard?
Reps in reserve
Huge variability in group and individual responses on any given
day
Group - Range of 7-26 reps @ 70% 1RM – (Cooke-2019)*
Group - Range of 6-14 reps @ 80% 1 RM – (Odgers-2021)*
Individual – 1RM variability on any given day – up to 30%
Research – Velocity groups v 1RM% group increases in back
squat and counter-movement jump equal to or better.
With less volume
*Studies cited from Odgers 2022 NSCA NatCon presentation

RPE vs Velocity/Tempo vs 1RM%
Velocity/Tempo, RPE and 1RM percentage
RPE vs 1RM% - RPE is equal to or slightly
better than 1RM% (Helms et al 2018)
RPE beats 1RM% in squat strength (Grahm
& Cleather, 2019)
V/T vs RPE – V/T doubles strength increases
of RPE (Shattuck & Tee, 2020)
*Studies cited from Odgers 2022 NSCA NatCon presentation

Higher Velocity (tempo) developed superior athletic gains @ 60% Volume
 Two groups – no more than 20% velocity loss or
40% loss.
 Maintain a specific velocity during repetitions.
 V20 group 60%otal repetitions
 Both showed similar/significant improvements
in muscles size, sprint speed, and squat max
over the course of the 16 sessions.
 VL20 group significantly higher (fast
twitch/explosive fibers)
 VL20 group had superior improvements in the
vertical jump test.

Applications of tempos to high performance aging.
Tempo training – music or metronome 60 to 120
BPM
RPE is important. Does it feel like TTF?
Most upper-body exercises are 120 BPM; lower
60 BPM
Exceptions – pull-ups, kettlebell swings, hip
extension where ROM or momentum is involved
Most caveats apply to younger elite athletes
General V/T requirements less accurate

Tempo
Hip extension sequence
Strength
Tempo
Explosive power

Banded Tempo
bench press
• 120 RPM
• Concentric become .5 sec
p/m
• BP Velocity Training
median.
• Banded to decelerate
smoothly.
• 135 x 7
• Self selected RPE

Repetitions in Reserve (RIR) may be better than training to failure (TTF)
15 studies concluded training to
muscle failure does not seem to
be required for gains in strength
and size.
But it may be detrimental.
More inflammatory catabolic
cytokines and ROS.
Longer recovery times limiting
subsequent workouts.
There may be a periodic need but
with judicious application.
(Neuromuscular preservation?)

Eccentric builds
strength but limit it.
• It’s a powerful tool
for strength and
explosive power
development.
• But create the most
muscle damage
during lifts.
• And require a longer
recovery.
• Graphic by YLM sports

Recovery Indices
• HRV
• RHR
• Tap Test
• Vertical jump
• Energy levels
• Baseline checks

Baseline checks?
• Weekly moderately intensive effort. (50-70%)
• Endurance
• 30 min. stair climb, cycle, run/walk, row etc.
• Strength – transition sets
• First set 50% of 10R-Peak (warm-up)
• Second 70% (transition) what’s RPE
• Third and Fourth – 5-10 reps @ 10R-Peak
• Skill-
• Dynamic then agility warm-up
• 1-2 min timed lines or cones for field and court sports.
• “Agility” ladder
• Joint pain – persistent? More than 2?
• Popping, cracking and groaning to distance out of chair ratios

Extrapolated research
indicates strength/power
training is the most
important component of
high performance aging.

• Extensive research into intensive resistance
training is less than 20 years old.
• Research on young males ages 18-30
• Most research presented is general strength
training info
• Educated age-matched strength training
practitioners are limited. BUT
INCREASING EXPONENTIALLY!
• Most research and programming on frail
population to develop basic ADL strength.
• Most strength programming is secondary to
balance training and cardiovascular training.
• The current cohort of +60 y/o men and +50 women
still have misconceptions about heavy strength
training.
“I don’t want to get bulky.
• We must use research, practice and personal
experience and anecdotal evidence
No consensus for intensive strength for
high performance aging
Balance
training,
flexibility
cardio
Functional
ADL strength
w light
weights and
bodyweight
High intensity
strength
programming

Aerobic interferes with strength, power
and hypertrophy Wilson et al, 2012
• Priority conundrum
• A careful balance is needed in order to
preserve strength and power.
• Addition and careful balance of training
modalities can preserve both.

EXPLOSIVE AND DYNAMIC MULTIPLANAR MOVEMENTS
• Most sports consist of moving at many
speeds in many directions.
• Maintaining the ability to move
proficiently is a useful metric for healthy
aging.
• Training with explosive plyometric moves
- such as skipping, hurdling, side shuffles,
jumping and medicine ball throws can
improve movement efficiency.
• Develop and maintain motor unit
function,
• Speed ladder drills for warmups and other
dynamic exercises, such as split jumps,
box jumps or single-leg hops, can be
added.

Muscle and joint Force couples create
stability
• A critical element of “balance
training.”
Muscles surrounding and
stabilizing a joint w force of
muscle configuration.
• We require stronger but more
active top to bottom force
couplings throughout the body.

Strength training increases
Type 1 muscle endurance
fibers too!
WHILE MAINTAINING
RATE OF FORCE
DEVELOPMENT
RFD – HOW MUCH FORCE
IS APPLIED TO A
MOVEMENT.

Resistance training to failure = Acute CV
Improvements (Steele, 2012)
Acute = immediate responses
Improved lactate metabolism
Increased AMPK
(mitochnodria stimulus)
Improved aerobic glycolisis
Increased motor recruitment

Muscle Fibers and
Training:
More than just three main
muscle fiber types
-Stevens, 2001
Type Purpose Fatiguability Force
production
Aerobic
1
Sustained
Endurance
Minimal Minimal
Hybrid*
2a
Threshold
Endurance
speed
Moderate Moderate
Speed*
2x
Sustained speed High High
Explosive
power
2b
Speed and
explosive power
Extremely high Extremely high
*Sometimes the 2x fiber is known as a hybrid fiber

Overload training is important for maintenance but requires monitoring
• Rethink SAID principle.
• Note enough knowledge, yet.
• Injury might be the Specific Adaptation Applied
Demand
• Generalize what we know about training a relatively
“young”, healthy clientele and judiciously apply this
knowledge to our older clients.
• Determine how to manage the higher intensities of
work needed to increase, maintain or slow the decline
in peak physical capacity
Physical
capacity
Challenge
Maintain
Scratch
and claw
Increase

Personal preference for full
body workouts
• Schedule flexible.
• Equal to better results than splits.
• If done consistently more volume is
possible per muscle part.
• Reduction of peripheral fatigue
enabling harder work.
• Increase of central fatigue pending
rest intervals.
• Life is a full-body sport with equal
demands on upper and lower body
• Graphic by Chris Beardsley, SCR

Peripheral heart
system
Compound set
system
Tri set system Double progression
system
Super overload
system
Blitz system Super slow system Negative system Exhaustion system Multi set system
Bulk system Cheat system Forced rep system Negative system Super set system
Circuit system Burn system Bulk system Split routine Full body routine
Super overload
system
Super pump
system
Single set system
Isolated system
24 of 28 training systems listed in Designing Resistance Training Programs

Chest day every day!
• Multiple exercises for same body
part.
• Undulating or Block periodization
plans.
• Manage swim to weight room
loads.
• Multiple modalities.
• Multiple repetition schemes
• Monitor workout response
(autoregulation)

Compound exercise sets
Personal preference to create context and transfer
Personal preference: Peripheral heart rate
circuits with variable exercises for different
purposes throughout most of the year unless
there’s a seasonal peak..
Pairs, Triplets or Quads
• Upper body
• Lower body
• Conduit or explosive power
• Injury resilliance or counterbalance
This would be a triplet of deadlifts, pull-ups, KB
windmill.

Training Considerations: Diversify workout equipment
Change the line of pull and
angles of demand
1. Hex bar – line of pull closer to
hips and hip muscles.
2. Hip Thrust – develops
horizontal axis muscles
3. “Easy” squat bar- can sit lower
on back and reduce forward
lean. Compensates for
shoulder limitations.
4. Multi-grip bar – change angle
of arm position during inter-
galactic bench press day

Resistance training personal preference workout structure
• A minimum of two full-body 30- to 60-
minute workouts per week
• “The key to achieving increases in
strength and muscle integrity seems to
be taking a form of volitional failure (as
many reps as possible with proper
technique).”
New info challenges this but sometimes
TTF may be necessary.
• Five to 20* reps pending intensity and
individual preference.
• Quads, Triplet or longer multi-joint free-
weight exercise circuits performed
consecutively then repeated

Circuit structure personal preferences
Banded squats
• Warm-up round, transition round,
one or two 10 peak rounds, 5 to 10
reps.
• Three to four circuits
• Balance of pulls and pushes in
multiple planes of motion.
• Individual need exercises.
• lunges, squats and deadlifts for the
lower body and standing dumbbell
curls, rows and cable machines for
the upper body.
• Power, reactive movements, agility

Block, Undulating or Flexible Periodization
• Workout exercise content contains
elements of stability, strength and power.
• Rotating emphasis depending on
individual competition peak schedule.
• If no competition peaks blocks of
emphasis to stimulate neuromuscular
preservation.

Our main scope of practice: Make weak areas stronger
Hip/hamstring insertion pain
1. PT indicated weak left adductor
right abductors.
2. Goals
3. Find pain stimulus movement
during gait, long stride shortened
cadence increased.
4. Neutral toe.
5. Strengthen hip musculature w
small emphasis on left/right
variables
6. Control frontal plane

Running biomechanics for hidden energy
Most runners tend to be anterior knee/hip
dominant.
1. Bring the rhythm of the upper body. Swim
don’t box. Boxing seems to indicate
weakness or compensation.
2. Take advantage of the energy created and
stored during mid-stance in the “springs.”
3. Emphasize posterior muscles to create
forward propulsion. Lean into it.
4. Decelerate foots-strike with anterior
muscles.

Reverse the polarity
Repetitive use is repetitive use. Especially when it exceeds design specifications.

Lateral hamstring control during dynamic movement (tennis)
• Nordic hamstring curl w instruction.
• Side push-up position w band fly.
• Single leg deadlift w lateral demand
• Single leg deadlift ball toss with and
without release
• Lateral shuffle & throw with and
without pause.

Adding resistance to feel the “catch and lever” water
1. The tether forces muscle
awareness in liquid.
2. Creates more resistance through
the stroke to learn how to
anchor hand and use muscles to
use levers.
3. Pull-ups vs lat pull-downs

Recovery Modalities (12 billion p/y business)
• Active recovery has most evidential support – especially low
eccentrics – swim, cycle
• Thermotherapies – there is contradictory evidential support
indicating individual response and time under stimulus and
temperature. Some are detrimental
• Self-massage and manual therapies – mostly blood flow.
• Needles, sucking cups, hammers and chisels, pounding guns etc
– mostly bloodflow
• Compression – amount of pressure is important. mostly blood
flow. Some positive evidences for Blood Flow Restriction. (BFR)
Most research concludes with the statement –
“There’s no evidence to support X-Y-Z’s claims but if it makes
individual feel better then do it.”

Cardiovascular workouts
• • Long-distance training mostly inferior in to
stave off decrements of aging in healthy, well-trained
adults.
• •Recommendations for more intensive modalities
over long-distance endurance.
• •Long-distance, low-intensity aerobic is beneficial
through improvements to the cardiovascular system,
but mainly essential for elite-level endurance events.
• •The most important function is its anti-inflammatory
effect, when structured correctly.
• •High-intensity interval training has emerged as the
preferred system of training to enhance overall
cardiovascular function.

Age “Adjustments” -Muscle fiber and motor neuron adjustments
• Loss of muscle (sarcopenia) and loss of strength (dynapenia) begin to occur at the onset of aging
• Decreased satellite cells which signal muscle building.
• These conditions seem to particularly reduce quantities of type IIx and type IIb muscle fibers
• Motor neurons for these types are affected as well. Loss of 30-40% in inactive adults.
• Sometimes Type 1 motor units have to innervate Type 2s

Age “Adjustments” - Regulatory Biochemicals
• Growth hormone responsible for
the repair of muscle damage decreases
with age.
• Vasopressin decreases, regulates
the body’s fluid levels. More susceptible
to dehydration or low hydration.
• Melatonin – sleep initiator -
decreases. Affects recovery.
• Cortisol, a stress hormone and
glucose regulator, increases with age.
Catabolic hormone that can negatively
affect muscle regeneration.

Biochemicals part - 2
• •Epinephrine and norepinephrine are stress hormones essential to heart rates and the
blood flow needed to provide muscles with adequate oxygen.
• Both are released into the bloodstream of older adults at only 40%–50% of the rate for
young adults, but norepinephrine stays in the bloodstream extending catabolic
response. Double whammy! Like ROS and inflammaging
• •Thyroid hormone levels are complex and very individual. They are responsible for
glucose and energy metabolism, and levels change with age.
• •Testosterone and estrogen decrease and affect muscle integrity and bone density.

Age “Adjustments” - Oxygen Delivery Systems
• Declines in maximum heart rate, mitochondria
numbers and VO2max (the maximum rate at which
the body can use oxygen) significantly affect high-
performance training.
• With age, there are also fewer blood vessels to
deliver oxygen to mitochondria
• Along with the creation of more catabolic
byproducts, mitochondrial enzyme preference
toward glycolytic type II fibers
• Oxidative type I fibers become under fueled,
making the muscles more susceptible to fatigue
(Hood et al. 2019).
• There is also a mechanism which appears in 60s that
interferes with blood flow to legs in the early stages
of exercise!!

Banded exercises: a brief tour
Squats
Kettlebell – rethinking this one. Better to
attach around hips to stimulate hip drive.

Upper body basics
Bench Press Row

Hamstrings and hips
Hex bar deadlifts
Single leg deadlift and
DB set ups

Posterior chain
Hip extension Horizontal pull-ups

Unilateral positioning: DBs can be added
Bulgarian
Split Squat
Double wrap
foot on plyo!
Step ups

Injury “Resilience” Knee adduction strength
• Prefer exercises like this and
previous examples over
abductor/adductor machines as
they call for more neuromuscular
control and platform stability.

Knee adduction
strength
• Cossack lunge
• At the right angle of knee,
hip abductors and knee
adductors are stimulated.
• Copenhagen plank
• Start w knee on bench
then as strength
progresses, move down
lower leg.

Banded abduction and
adduction
• Banded lateral to medial
adduction from lunge.
• A knee band can be
added to most leg
exercises to strengthen
hip abductors and create
a more stable platform
for knee function.

Shoulder
resiliance
•Hanging bell paloff
press

Shoulder
resilience
CHAOS BENCH PRESS

Shoulder
resiliance
CHAOS PUSHUP

Shoulder
resiliance
Serratus Anterior pushup w
rotation
•Initial pushup position then
slide into SA stimulus
•Rotation of knee under
abdominal w straight foot
position.
•Foot position helps keep
hips engaged properly.

IG/FB/Online Resources
In the saved files and elsewhere
The Prehab Guys – IG FB & $$ Squat University - IG
Meghan Callaway – IG & $$ The Hip Physio - IG
Mathew Griffin PT - IG Ando-pfs - IG
Dr. Josh Elzey - IG Kettlebell Kings - IG
Dean Sommerset - FB Kelly Starett - Supple Leopard
Molly Galbraith
Female centric strength
Stacy Sims’ book Roar
Female centric endurance
Eric Cressy – IG & $$ Dr. John Sullivan-Starting Strength
Virginia High Performance IG Dr. John Rusin – IG/FB
Science for Sport - IG Chris Beardsley - IG
Michol Dalcourt – here Chuck Wolf - here
Jay Dicharry - Running Menachem Brodie - Cycling
Me - swimming Lee Boyce – IG (strength training)
Research Studies
https://www.ideafit.com/personal-training/training-techniques-for-high-
performance-older-athletes/

Contacts
• Charliehoolihan@gmail.com
• IG @charliehoolihan
• FB Charlie Hoolihan
• https://www.slideshare.net/CharlieHoolihan/presentations
• https://www.ideafit.com/personal-training/training-techniques-for-high-performance-
older-athletes/

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