When we think about what our muscles can do, we usually think about “strength” which is how much weight we can move in a particular movement (i.e. bench press, squat, shoulder press, etc.), and muscle mass, which is “how big our muscles are”. What we rarely think about - and what often declines significantly during midlife - is muscle power.
When we apply this to training, the key components are the “Force” or the amount of work done (weight x repetitions) in a particular time frame. Imagine performing 10 squats with a 100lb barbell in 30 seconds - that is about 1 repetition every 3 seconds - this is a relatively slow pace. Now imagine doing this same thing in 20 seconds. This requires moving a bit faster. Moving weight faster requires the same work to be done in less time, thus requiring greater muscle power to accomplish this task.
The same concept can be applied to movements like running. Imagine walking 400m (1/4 mile) in 5 minutes. Now imagine running 400m in 2 minutes. You have gone the same distance as the walk, but much faster. Moving your body this distance in 2 minutes requires more physical power than if you were to traverse this same distance in 5 minutes. A box jump is another example of a movement that requires muscle power because the weight of the body is moved off the ground onto a box in a fraction of a second.
Our muscles contain different types of “fibers” that allow our bodies to adapt to various physical challenges. Type II or “fast twitch” muscle fibers are our “Power fibers” that are called into action when we need to sprint a short distance or explosively move weight quickly (1 rep max lift, power clean, or a box jump). Type I or “slow-twitch” fibers help us sustain muscular load for a longer duration. The proportion of Type I and II fibers in the muscles of individuals varies depending on genetic factors and the type of physical activities that a person engages in, along with other physiologic factors. Other factors such as muscle mass, strength, and nutritional support are also critical for the ability of the muscles to generate power.
During midlife, when estrogen production by the ovaries begins to decline and the hormonal environment changes, there is a “shift” away from type II fibers toward favoring the use of type I fibers as well as a reduction in muscle mass and strength. What results is a reduced ability to generate that explosive force necessary to move heavier loads quickly or sprint off the line at a high velocity and speed.
The good news is there are ways to mitigate the effects of our changing hormones on muscular power. Although our hormones play a role in muscular function, how we stimulate our muscles with the activities we engage in is a big determinant of how our muscle strength, mass, and power will progress as we continue into and beyond menopause. To learn more about how to train muscle strength, hypertrophy, and power, check out this previous post in Athletic Aging.
Today’s workout is a modification of a workout I did last week at CrossFit Pompano Beach and involves some key movements to help maintain muscular power. The box jump is an excellent movement for training the ability to generate the explosive force needed to move your body quickly to a height some distance above the ground. The overhead lunges and kettlebell swings target lower body and core strength. If you cannot jump, a dumbbell thruster can be substituted for similar benefits. Enjoy!
Warm Up
AMRAP 7 Perform each movement in sequence for as many rounds of the 3 movements as you can in 7 minutes.
10 air squats
10 light kettlebell swings
10 box step-ups
Movement Practice
Take 5-10 minutes to select weights/options and practice the movements you will do for the workout. Select options/weights that allow you to confidently do 5-10 repetitions unbroken.
For the box jump, select a STABLE box at a height where you can confidently jump and move at a steady pace with only a couple of breaths of rest after 5-10 repetitions. For experienced athletes, the suggested box height is 20 inches (50 cm).
For the kettlebell swing, select a moderately heavy weight and swing to eye level (“Russian”-style swing). For experienced athletes, the recommended kettlebell weight is 35 lbs (16kg).
For the single arm overhead alternating lunge. Select a weight that allows you to do 10 total repetitions (5 each side) unbroken. If this movement is new to you or challenging, select a light object to hold overhead such as a shoe or a can of beans. Holding a single arm in this position is more important than the weight used. For experienced athletes, the recommended dumbbell weight is 20-25lbs (12-14kg)
Movement Alternatives
Box jump alternative: Squat jumps for height. If you cannot tolerate any impact perform dumbbell or barbell thrusters.
** For this workout, the box step-up is not an optimal scale because the goal of this movement is to be “explosive” in the hip extension to train power in the muscles that execute this movement.
Kettlebell swing alternative: Double dumbbell swing. If you have a barbell and are proficient with Olympic weightlifting, substitute a hang power clean.
Single arm overhead alternating lunge: If holding a single arm without weight overhead is not accessible to you, perform the alternating lunges holding a single dumbbell by your side, switching arms as needed.
Workout
AMRAP 16 (As many rounds as possible in 16 minutes)
Repetition scheme: 2-4-6-8…. and so on adding 2 repetitions per round.
HOW TO: Perform 2 box jumps, 2 overhead lunges, 2 kettlebell swings, then 4 box jumps, 4 overhead lunges, 4 kettlebell swings, then 6 box jumps, and so on. Continue with as many rounds as you can on a 16-minute clock. Your score is the total rounds and repetitions. (Ex: completed the round of 14 and 15 repetitions into the round of 16.)
Box jumps
Single overhead dumbbell alternating lunges (Switch arms as needed. Alternate legs with each repetition)
Kettlebell swings
Cool Down
Show your hips and legs some love with this 20-minute Yoga Flow for Hips from Yoga with Adriene. The best results gained from training start with recovery. #dontskiptheyoga.
Housekeeping…..
This just dropped…..
Tune in to my guest appearance with the awesome and amazing Selene Yeager where we review the latest medical literature addressing the the role of laboratory testing in managing menopausal hormone therapy.
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!