HILL SPRINTS ARE THE FOUNTAIN OF YOUTH
When you grow older certain physiological changes start to happen. The average male 30 years old and after loses between 3-5% of muscle every decade. It’s not just muscle mass. It is also power (how fast and efficiently you move) which is lost as well. The focus on power can be related to the loss of type 2 muscle fibers or otherwise known as fast twitch muscle fibers. The loss of muscle mass due to age is defined as sarcopenia.
Resistance training has been a great counterbalance to sarcopenia. Resistance training focused on the eccenetric range of motion (muscle lengthening/”down phase”) has been shown to be one of the best methods to maintain and build muscle mass. Muscle mass in general will help maintain some type 2 muscle fibers, but you still will need to put an emphasis on power movements as you age. The issue is that many people injure themselves when they add this power element to their training.
Training for power as you age must be done with some thought. The average 50-60 year old cannot be performing power cleans like an olympic lifter. Kettlebells are a great tool that one can utilize to train for power. However, there is still an element of technique and time to learn the movements. What can be the most simple exercise with no equipment that anyone can do? A hill.
Sprinting may be the most functional movement people can do. I use sprints to judge how old my clients fitness age is. I don’t necessarily judge their speed, but rather their form and whether they can actually perform a sprint without pain. Most clients of mine will not actually sprint until a year into training. I use a series of tools to slow down their speed to where they can focus on form, movement patterns, and muscle activation. One tool is a simple weighted sled they push or pull. I can add weight to slow them down enough to where they have to activate the whole body (core included), get proper sprinting angles, and not move at top speed to where they pull a muscle.
Many of you reading this may not have access to a trainer, sled, or even a gym. Everyone reading this has access to a hill! Going up the hill can provide similar elements a sled provides. It adds resistance, forces you to lean forward to get proper body angles, and forces certain body mechanics such as knee drive and glute extension.
As you age the usual “old person” posture takes over. Slumped shoulders, no butt syndrome, and lack of core activation. Done correctly sprinting provides thoracic mobility assuming your arm drive is derived from the shoulders and not the elbow. The core must be activated in order to connect the transfer of power and locomotion from the upper to lower body and vice versa. If your lower back tightens up when walking, jogging, or sprinting, chances are your core is not activated. Think “plank” and brace your abs. Lastly to propel forward one must extend at their hip and toe off the trail foot. This is the function of the glute.
Ideally you can train with a trainer like myself to ensure you’ve done activation and strengthening exercises to ensure the above body mechanics are in working order before sprinting. This isn’t an ideal world, so what to do? Start slow. Pick a hill and use the same hill to be able to judge progress.
Week 1: Walk up the hill 5 x about 2-3 days a week.
Week 2: Speed walk up the hill 5 x about 2-3 days a week.
Week 3: Progress from a speed walk into a jog. A jog is estimated 50% of your max pace. 3 x 2 days a week.
Week 4: 70% max pace. 3 x 2 days a week
Week 5: 80% max pace. 3 x 2 days a week
Week 6: 90% max pace. 3 x 2 days a week
Week 7: This will be your first attempts at a 100% sprint pace.
If after any of the weeks you experience any joint or muscle discomfort regress back to the previous week. Your cues when performing these walks or sprints will simply be to brace your abs and toe off your big toe. That simple. Fully recover in between your sets. This is to build power not necessarily cardiovascular endurance. Depending on the size of the hill will also dictate speed, intensity, and reps.
If this can successfully be worked into your program you’ll receive the benefit of training your body to maintain, in some cases build, or at the very least slow down the loss of type two muscle fibers and muscle mass associated with moving like you were young.
To Your Health,
Mark Radio