If there is anything that is impossible to argue when it comes to training, it HAS to be creating strategies that develop better injury resiliency. What MIGHT surprise you though is that probably one of the most important aspects of building such injury resiliency is building deceleration strength.
Yes, I realize that everyone wants to focus on building core strength, corrective strategies, and mobility. However, much of the research points to the need to build deceleration strength and developing real world injury resiliency.
What does that mean? Deceleration strength is under the umbrella of power training, but what we exactly focus upon under the guise of power is where the important “stuff” comes into play.
When it comes to developing power, it seems to fly in the face of injury resiliency. Most people would think power training is not appropriate unless you are an athlete. However, as Harvard medical school writes, “No matter how many birthdays come and go, muscles perform the same type of action. But as muscle mass in the body shrinks with the passing years, strength also declines. Sarcopenia—the gradual decrease in muscle tissue—starts at around age 30. The average 30-year-old can expect to lose about 25% of muscle mass and strength by age 70 and another 25% by age 90….
power can be regained. With age and disuse, the nerve-signaling system that recruits muscle fibers for tasks deteriorates. Fast-twitch fibers, which provide bursts of power, are lost at a greater rate than slow-twitch fibers. You might think of a nerve pathway as a set of paving stones leading to a destination. As the years pass, the path may become overgrown and disappear in spots rather than remain well traveled and clearly marked. Preliminary power training studies suggest that movements designed to restore neural pathways can reverse this effect.
Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less effort from the heart and therefore puts less strain on it. Strong muscles are also better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells extract sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check—which in turn helps prevent or control type 2 diabetes. Strong muscles enhance weight control, too.
On the other hand, weak muscles hasten the loss of independence, as everyday activities—such as walking, cleaning, shopping, and even dressing—become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this.”
What does this all mean? Well, I wanted to bring in one of the best experts on the subject to give us some better ideas and reasons to bring deceleration power training to people. That is why I brought back the amazing Robert Dos Remedios (as you all know as Coach Dos) to break down these concepts.
Check out the interview HERE
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