Hey Ken,
That was a really good post and I checked out Scott Abel's site looks pretty good. I'm only 43 but I have noticed that all of a sudden my joints are aching and the more I talk to people older than myself the one common theme is that even when they get stronger, their joints ache and are inflammed or similar problems. How does the method that you refer to that seems to be a lot of working out, not irritate the Joints? I looked on the site but didn't see and thought someone else might have the same question.
Thanks,
Rex Icard
Albany, Georgia U.S.A.
============
kendaiganoneill <kayoneill@earthlink
I'm not sure that the matter of training older athletes has at all
been studied. Since I'm on the cusp of 64, I'll offer what little I've
gained from mistakes made in the school of hard knocks.
I currently train 5 times weekly, workouts going for 75-90 minutes.
All are Scott Abel's Metabolic Enhancement Training - a form of hybrid
training integrating standard training and so-called "functional
training" but with emphasis on progressive intensity training
throughout. I do not lift for power or strength as defined by external
1RM standards, instead opting for the trickier Innveration Training
standard of intensity - in this case focusing on lifting by means of
muscle flexion rather than heaving weights. Transition to innervation
meant going down in poundages, while transition to hybrid was at first
exhausting. After going on four months, much to my surprise, both
strength (measured by poundages), endurance, and agility have
wonderfully increased. In particular hip flexibility increases now
result in doing rather close stance squats. Lower back issues have
disappeared, no doubt thanks to intense core work. MET incorporates
Santana type hybrid training of three to four movements for a complete
sets - e.g,, incline db presses, speed squats on BOSU, situps on
stability ball. MET has changed my training from a bodybuilding
orientation to one of fitness and athleticism.
I've trained on and off since 1959. I had noticed accumulated injuries
and hot spots growing in time. Since MET, those have largely disappeared.
Since Tufts' publication of landmark work demonstrating sarcopenia to
be a major cause of aging rather than merely a condition of aging, and
that group's 1992 Bio-Markers book showing metabolic syndrome to be an
outcome of sarcopenia, the major work in arresting and reversing that
condition has been Wayne Westcott's. While incredibly brilliant,
studies I'm familiar with concern only the first 12 weeks of training,
and it's effect on arresting and reversing sarcopenia. Hence, more
longitudinal studies don't seem to exist. What's more, Westcott's
research populations were previously untrained persons - as cogent as
working with untrained undergraduates. As such, application to aging
athletes falls outside the scope of such studies. What's more,
Westcott's protocol is HIT based on Nautilus machines - something
brilliant for beginners but lacking in veracity in the longer haul -
especially for issues such as increasing density and resultant fitness
levels.
When training older populations, I've switched to a protocol that
might be termed light-MET (or is that MET-Lite, like Bud-Lite?). Three
workouts per week, each different. And progressive in nature. Far too
many maturing adults exhibit muscular imbalances and injuries for
starters, so using the standard machine dominant approach serves only
to enhance their difficulties. Two weeks of varying angle choppers
readily relieves gnawing lower back pain, as an example. From there on
out client-centered training incrementally enhances training volume
and variety.
Older athletes are a far more robust population. Neural "matured
muscle" responds better since they have it in the blood to train hard
and go for increased workload output capacity. Hell, I'm one of them.
Most often the major challenge is slowing them down. I have not found
so-called recovery to be a problem - and instead am coming to the
conclusion that one and two set intensity routines scratch the surface
of athletic intensity or workload density.
thanks
Ken O'Neill
Austin, Texas
--- In Supertraining@
>
> In the interests of good research but mainly because I would like to
know myself I would like to pose a question. It is: Should older
athletes train like younger athletes and if not how should we modify
the volume and intensity of exercise programs? Please don't bother
with the first part of the question as we all know there are
fundamental differences. Think of if more as a qualification question.
>
> Obviously as the ranks of the baby boomers age more and more of us
are interested in fitness, health and in some cases competition with
our peers (after all we have competed in the real world all our lives,
why stop now?) how to train and how often become very important to us.
Do you see the possibilities here for you entrepreneur types?
>
> As many of you older athletes know there are in many sports a
plethora of routines mainly designed for much younger participants.
Obviously, there is a need for programs designed for the older athlete
in terms of recovery, intensity, volume, target design, etc. For many
years I have trained under a hybrid of many routines all of which were
high in volume and intensity. This led to consistent gains in
strength but often to injury and over training as well. Being the
mental midget that I am I just figured what does not kill you, yada,
yada, yada. That simply is not true. What does not kill you will
still hurt you and often retard your progress. Therefore, I think it
would be quite interesting to explore the opinions and research on how
older athletes should approach training design considering individual
differences, etc.
>
> Examples: What is more effective in older athletes, high volume
routines such as Sheiko or perhaps singles routine with extra recovery
time. Does Westside address these issues?
>
> Do elite older distance runners train differently than younger
runners? At what age are there inherent differences since this tends
to be different for each sport.
>
> You get the idea, sorry I did not present it in a more organized
way. Any thoughts?
>
> Eddie White
> Blue Springs, Mo.
>
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