Pillar 2 and 3 - Speed / Power

In this episode, Ben Van Treese and Dr. Wetmore dive into the 2nd and 3rd Pillars of the Nine Pillars of Fitness: Speed and Power. They discuss the importance of these elements in maintaining overall fitness, particularly as we age. The conversation highlights why speed and power are critical for both athletic performance and longevity.

Key Points:

Importance of Speed and Power:

--> Speed and power are essential for performing athletic activities and having fun in dynamic environments.

Decline with Age: [2:24]

-->Strength decline starts in the 40s, but speed and power decline at four times the rate of strength.

Comprehensive Fitness: [5:09}

--> Athletes need a well-rounded fitness regimen that includes speed and power to prevent imbalances and improve overall functionality.

Training Recommendations: [8:34]

• For recreational athletes, training speed and power 2-4 times a week is beneficial.
• Start with three to five fast or bouncy exercises.
• Perform three to five reps and three to five sets without getting overly tired.
• Combine speed and power exercises for simplicity and effectiveness.

Quotes:

• "Speed and power are the basis of all athleticism. Anything you do that is athletic requires speed and power."
• "If you're going to start training speed and you're an adult that hasn't sprinted for a while, don't let it open up for at least eight weeks, you'll pull a hamstring."

Conclusion: [11:01]

• Incorporate speed and power into your training regimen to maintain athleticism and reduce injury risk, especially as you age.
• Consistency in training and a balanced approach are key to long-term fitness and health.