10 Physical Skills

Your pathway to general physical preparedness

The Athletic Aging Weekly Workout series is grounded in functional movement patterns with layers of skill and intensity to benefit everyone from the fitness-minded woman just beginning her wellness journey to the elite athlete looking to break through a plateau.

CrossFit methodology is rooted in functional movements that target 10 general physical skills with the goal of optimizing “general physical preparedness” that promotes the ability to perform a wide range of physical tasks that may be unpredictable. This style of training has served athletes, the military, firefighters, police, and others who rely on physical fitness for their livelihoods.

10 General Physical Skills

• Cardiovascular/Respiratory endurance - The ability of body systems to gather, process, and deliver oxygen

• Stamina - The ability of the body to process, deliver, store, and utilize energy

• Strength - The ability of muscles to apply force

• Flexibility - The ability to maximize range of motion at a given joint

• Power - The ability of muscles to apply maximal force in minimum time

• Speed - The ability to minimize the time cycles of a repetitive movement

• Coordination - The ability to combine several distinct movement patterns into one distinct movement

• Agility - The ability to minimize transition time from one movement to another.

• Balance - The ability to control the body’s center of gravity relative to its support base

• Accuracy - The ability to control movement in a given direction at a given intensity

Reference: CrossFit Journal Oct 1, 2002 “What is Fitness?” by Greg Glassman

An interesting dichotomy exists with elite athletes. To be the top tennis player, triathlete, or quarterback, training must focus on the skills needed to excel in that sport. This is often quite the opposite of “general physical preparedness” because so much time and training is required to be the best in that single activity. On the other hand, to be a great firefighter or police officer, one must be able to respond quickly and effectively in a wide range of unpredictable situations.

But, whether you are an elite athlete building a foundation of general physical health during the “off-season” to support specialized training during the “on-season” or you are a firefighter always needing to be ready for anything, proficiency in the 10 physical skills can be a game-changer.

So what on Earth does this have to do with mid-life women? Everything. With the wisdom that comes during this mid-life stage, a new priority emerges - Longevity. Once we reach this “halfway point”, we start to realize that “Wow, I’m at the halfway point” and attention now turns to how we live the “second half” to the fullest.

During this stage of life, the “physical challenges” we encounter are much different from the voluntary ones that come with sport or occupation. These are the unpredictable physical challenges that Mother Nature sends our way in the form of declining bone and muscle mass, changes in how our body metabolizes fuel, and greater risk of falls and fractures - not to mention sleep disturbance and mood symptoms that can zap your motivation and your “mojo” - in a very unpredictable fashion.

Gaining proficiency in the 10 general physical skills, is your gateway to meeting Mother Nature’s challenges. Endurance and stamina will keep your heart healthy. Strength, flexibility, and power will keep your bones and muscles strong. Coordination, agility, and balance will help you prevent falls and fractures, and speed and accuracy will keep you excelling in the sports and activities that you love.

Over the coming weeks, you will see workouts that focus on all 10 general physical skills. This week, we are focusing on Skill #1: Cardiovascular and Respiratory Endurance.

Gaining proficiency in this skill strengthens your heart and lungs which will help you perform better in sport, occupation, and exertion in everyday life. Benefits of this skill include improving the health of your blood vessels which promotes better control of blood pressure and helps to prevent vascular disease. Additional benefits include improving brain function, increasing feelings of emotional well-being, quality of life, and longevity.

Warm Up and Movement Practice

Take 5-10 minutes to practice and select your options for the workout. Then….

On a 5 minute clock, perform each movement in sequence.

• 2 minute - Jog or easy version of your run alternative

• 1 minute - Row or row alternative

• 1 minute - Bike or bike alternative

• 1 minute - Burpee variation or up-downs

Movement Alternatives

• It is always an option to reduce the distances and volume of burpees

• Run alternatives: Power walk, ruck (brisk walk) with a weighted vest

• Row alternative: 100 Light kettlebell sumo deadlift high pull

• Bike alternatives: 40 box jumps or weighted box step-ups (holding 2 light to moderate dumbbells).

• Burpee alternative: See the linked video for burpee variations or perform Up-Downs.

Workout

For Time

• 1-mile run

• 1200m row

• 1000m bike

• 50 burpees

Cool Down

Cooling down is your opportunity to jump-start your recovery to get you ready for the next workout. Strong recovery results in better performance, reduced risk of injury, less inflammation, and better sleep.

Check out this 20 minute Yoga sequence for runners to show your legs some love.

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NOW TAKING NEW CLIENTS!

If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!

It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.

Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!

You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!