Rowan

@5060fit • 4,928 subscribers

58 years young S&C Coach/PT helping middle-aged peeps move well, be agile, fit and strong. Masters sprinter 🏃🏼‍♂️+🏋️🤸⚽🕺🚴

Shorts

Being strong in end-of-range positions massively improves our movement quality, our mobility High, full depth single leg step-ups are excellent for leg strength and full end of ROM strength.

Being strong in end-of-range positions massively improves our movement quality, our mobility High, full depth single leg step-ups are excellent for leg strength and full end of ROM strength.

50,732 views

As a masters sprinter, the reverse lunge is a pillar movement for strength/power/speed It should be for all athletes that move bipedally/unilaterally (runners, tennis, footy etc) And it should be as we age: balance, stability, and minimising fall risk begins with single leg power

As a masters sprinter, the reverse lunge is a pillar movement for strength/power/speed It should be for all athletes that move bipedally/unilaterally (runners, tennis, footy etc) And it should be as we age: balance, stability, and minimising fall risk begins with single leg power

46,537 views

A great list from Gerry to improve your power production, at any age. Tack them onto your main gym session, as I often do, if you've minimal time. #AGEility

A great list from Gerry to improve your power production, at any age. Tack them onto your main gym session, as I often do, if you've minimal time. #AGEility

27,786 views

Good morning 🌅 Don't underestimate the positive cognitive, neuromuscular aspect of learning little flow movements

Good morning 🌅 Don't underestimate the positive cognitive, neuromuscular aspect of learning little flow movements

37,071 views

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We can remain extremely agile, strong and powerful in our 50s, 60s and beyond. We can improve our physical capacity from any current level. We don't need much equipment or time. But we must want to move well as we age. That's the motivation

We can remain extremely agile, strong and powerful in our 50s, 60s and beyond. We can improve our physical capacity from any current level. We don't need much equipment or time. But we must want to move well as we age. That's the motivation

38,665 views • 26 days ago

I felt a full 58 year's old this morning but a quick agility and mobility mix later and I feel 35ish again #AGEility

I felt a full 58 year's old this morning but a quick agility and mobility mix later and I feel 35ish again #AGEility

226,530 views • 6 months ago

If you can't move in this way any longer, (or, yes, never could) we should talk #AGEility

If you can't move in this way any longer, (or, yes, never could) we should talk #AGEility

120,928 views • 3 months ago

Erwan is dead right, it's a fundamental position that should be smooth and comfortable. Ideally we should have power, strength and mobility in and from that deep position too. PS: I'm 58 and 3/4 :)

Erwan is dead right, it's a fundamental position that should be smooth and comfortable. Ideally we should have power, strength and mobility in and from that deep position too. PS: I'm 58 and 3/4 :)

36,554 views • 1 month ago

Not many people my age are able to jump over a railing and climb up. It's so simple and should be easy. The circle closes in if we let it. #AGEility

Not many people my age are able to jump over a railing and climb up. It's so simple and should be easy. The circle closes in if we let it. #AGEility

26,726 views • 2 months ago

Harder than it looks! Do certain movements make you more athletic or can you perform them because you are athletic? It is a continuous, cyclical relationship: baseline athleticism enables you to attempt and learn difficult movements, and successfully training those difficult movements is what actually elevates and refines your overall athleticism ♻️🔁

Harder than it looks! Do certain movements make you more athletic or can you perform them because you are athletic? It is a continuous, cyclical relationship: baseline athleticism enables you to attempt and learn difficult movements, and successfully training those difficult movements is what actually elevates and refines your overall athleticism ♻️🔁

12,850 views • 1 month ago

The acquisition of new motor skills triggers structural and functional changes in the brain's architecture. Evidence suggests that 'open-skill' exercises have a prominent effect on your ability to process information quickly and solve new problems, which is typically the first cognitive area to decline with age. Think Dancing, Football, Tennis, Basketball, Martial Arts or quick to practice and learn Body-Flow movements like this

The acquisition of new motor skills triggers structural and functional changes in the brain's architecture. Evidence suggests that 'open-skill' exercises have a prominent effect on your ability to process information quickly and solve new problems, which is typically the first cognitive area to decline with age. Think Dancing, Football, Tennis, Basketball, Martial Arts or quick to practice and learn Body-Flow movements like this

62,373 views • 8 months ago

I'm 58. My body has been through a life of athletic sport: multiple knee, ankle shoulder surgeries. T5-S1 vertebrae is herniated & degenerated. I could go on. Yet the body is resilient. Give it the movement it needs for you to remain mobile and agile. It will respond. It will carry you forward. Dynamic/flow/mobility movements are a key part of my exercise diet. I need to do these, I cannot not

I'm 58. My body has been through a life of athletic sport: multiple knee, ankle shoulder surgeries. T5-S1 vertebrae is herniated & degenerated. I could go on. Yet the body is resilient. Give it the movement it needs for you to remain mobile and agile. It will respond. It will carry you forward. Dynamic/flow/mobility movements are a key part of my exercise diet. I need to do these, I cannot not

55,039 views • 7 months ago

A slow-mo flow We see the eccentrics/ssc (stretch shortening cycles) more clearly. And the timing, the co-ordinated rearrangement of limbs.

A slow-mo flow We see the eccentrics/ssc (stretch shortening cycles) more clearly. And the timing, the co-ordinated rearrangement of limbs.

20,209 views • 2 months ago

Often an underused piece of gym equipment, it's always been a staple movement for me. Form dictates whether we bias pecs or triceps and whether shoulder discomfort is experienced. Start easy and with an upright torso before adding forward lean

Often an underused piece of gym equipment, it's always been a staple movement for me. Form dictates whether we bias pecs or triceps and whether shoulder discomfort is experienced. Start easy and with an upright torso before adding forward lean

40,543 views • 8 months ago

Fast, powerful movements test our neuromuscular capacity because they require the brain (CNS) and muscles to work together at maximum. Unlike slow strength training, these movements force the nervous system to improve its ability to fire, coordinate, and recruit motor units instantly. We have to move AND reassemble ourselves. Neuromuscular capacity is a strict "use it or lose it" reality. Happily, we can recover it pretty quickly. This example vid has a mini tutorial for progressing this particular move ⚡ #AGEility

Fast, powerful movements test our neuromuscular capacity because they require the brain (CNS) and muscles to work together at maximum. Unlike slow strength training, these movements force the nervous system to improve its ability to fire, coordinate, and recruit motor units instantly. We have to move AND reassemble ourselves. Neuromuscular capacity is a strict "use it or lose it" reality. Happily, we can recover it pretty quickly. This example vid has a mini tutorial for progressing this particular move ⚡ #AGEility

24,531 views • 5 months ago

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

Neural drive is the intensity of the signal sent from the CNS to muscles, dictating recruitment of muscle fibre and the force produced. It represents the neuromuscular ability to increase muscle tension, power, and speed It deteriorates with age. Older adults cannot "turn up the volume" of the neural signal as high as younger people. We can slow the decline via Maximal strength training and Power (high velocity) training. You want both. Heavy RT alone is not sufficient. These are 2 simple examples of high intensity movements. Whether a sprinter or someone not wanting to move increasingly slowly as they age, employ them 🦥 or 🤸? #AGEility

24,290 views • 7 months ago

As we age, power declines nearly twice as fast as maximal strength. We lose type II (fast-twitch) muscle fibres, those responsible for quick, explosive contractions. You don't want this. Without equipment legs are easy to 'power train', upper body less so. Push-ups work a treat; full effort pushes or clapping ones. Ignore the push-up form police, this is about intent and maximal power production.

As we age, power declines nearly twice as fast as maximal strength. We lose type II (fast-twitch) muscle fibres, those responsible for quick, explosive contractions. You don't want this. Without equipment legs are easy to 'power train', upper body less so. Push-ups work a treat; full effort pushes or clapping ones. Ignore the push-up form police, this is about intent and maximal power production.

10,792 views • 2 months ago

Yes, could be a little lower blah blah but i'm 58 so these'll do

Yes, could be a little lower blah blah but i'm 58 so these'll do

16,288 views • 7 months ago

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