I’m 54, 6’2, 215lbs.
Am I too old to BUILD power? Am I stuck with what I have? Should I avoid starting things like box jumps?
I realize caution is warranted that injury is more probable than when I was 24. But I would like to rebuild that strength I once had that could, from a crouch, launch another 200lb man several feet rearward, similar to a lineman catching his opponent off balance and unprepared.
If it’s not too late, any advice on building this back?
I look back on what I was doing when I was in that condition:
I could run ten miles
I was squatting over 400 for reps, benching 225 for reps, etc. And I was climbing, rappelling.
I don’t foresee the last two happening again soon but the weights are within the realm of reality at least.
This is a tricky question. Can you get back to where you were when you were 20 probably not but, can you improve from where you are now absolutely. It’s never too late to try!
Check out “Kettle Bell Swings” as a way to start developing some power with zero impact. You’re basically popping your hips and trying to launch the weight with every swing. And you don’t have to slam into another dude.
Box jumps (maybe starting with 6 to 8 individual jumps per workout) probably won’t kill you as long as you don’t fall off of the box. But maybe do some work for your calves, ankles and abs to prep yourself before you start.
Ahhh… I have never, ever picked up a kettle bell. They intrigue me.
This movement is interesting, and I’ll have a go at it first chance. I am pretty dang sure my gym will have some. Thanks!
Box jumps - are all these usually the same height? The one I saw looked to be around 18" tall. I could probably hop up on it, once at least. My balance though, it makes me a bit nervous bc I get vertigo. Perhaps I will find something a bit shorter and start smaller.
It’s never too late. If anything, you can be the best you at this age. I’ll be 53 in three months. I continue to get stronger, just much slower than when I was 23. Just take care of your body. Get rest and baby your injuries.
There’s a very good chance you can lift those numbers again if you plan your training the right way. I’d start with a simple linear progression program to get you back to lifting reasonable weights in the quickest amount of time. Look up Starting Strength. Once that stops working in 3-6 months, change up the programming.
Leave the box jumping and other gimmicky tricks for the future once you’ve built a strength foundation.
One thing is for certain: if you don’t train for power, it’ll never improve.
If you never trained for power and start to do so, it can’t help but improve.
I’ve discovered age has very little to do with it. I started lifting weights at 18 and it did nothing for me. Took 10 years before I could bench 95 pounds. Things stay pretty much the same.
