869 - Power Training for Masters Athletes

Doug Larson, Coach Travis Mash and Dr. Mike Lane break down power training for masters athletes and why staying strong doesn't automatically mean staying explosive. They discuss the age-related loss of fast-twitch muscle fibers, the demands that jumping and sprinting place on connective tissue, and why returning to explosive training requires a gradual progression. From jump rope and basic hops to hill sprints, box jumps, and squats paired with jumps, the crew explains how to rebuild the ability to move fast while preparing the body to handle rapid force production and landing.

The conversation expands beyond vertical jumps to the rotational and lateral power athletes use in jiu-jitsu, striking, tennis and everyday life. The crew shares practical options, including medicine ball throws, kettlebell movements, Olympic lift variations, agility drills and short sets of explosive burpees, and explains how to choose movements that fit your joints and training history. They also discuss using velocity and power feedback to track progress, keeping enough variety to make training fun, and preserving the physical reserve to react quickly, catch yourself and get off the ground as you age. If you want to keep feeling athletic through your 40s, 50s and beyond, this episode offers a practical starting point.

In this episode

• Why speed and power are the first traits to fade with age
• Easing back into jumping: jump rope, basic hops, then box jumps and hill sprints
• Pairing squats with jumps, and preparing connective tissue for landing
• Rotational and lateral power: med ball throws, kettlebells and Olympic lift variations
• Tracking progress with velocity and power feedback
• Keeping the reserve to react, catch yourself and get off the ground

Connect with the crew

• Coach Travis Mash: mashelite.com
• Coach Travis Mash on Instagram: @coachtravismash
• Dr. Mike Lane on Instagram: @mikelanephd
• Doug Larson on Instagram: @douglaselarson
• Barbell Shrugged on Instagram: @barbell_shrugged
• Work with Doug, Travis and Dr. Mike Lane: biomolecularathlete.com