Most of us focus on the effect that training has specifically on our muscles.
It’s easy to correlate muscle with performance, aesthetics, and health.
And while muscle mass is important, especially maintaining it as you age, it’s also easy to overlook the effects training has on our bones and tendons.
The reality is that we start to loose bone density around age 40, gradually leaving our bones more brittle and susceptible to breaks.
And if you’re a grappler, tendon quality should be a priority, as tears and strains can set you off the mat for months, if not years.
Being durable is much more than having strong muscles and mobile joints.
Its having resilience right down to the bone, including everything that’s attached.
That’s why Im focusing on all the ways I can maintain and improve bone density and tendon quality as I age.
Here are the best ways to do that.
POWER TRAINING
Power is the first quality that begins to decline as we age. The ability to produce force with speed is created by your type 2 muscle fibers.
I have written about the benefits of power training for grapplers here.
Power training is excellent for performance, but when you train your type 2 muscle fibers, not only do you build power, you also build bone density and tendon thickness in the process.
Power training is like taking an anti-aging miracle pill that grows your “youth” muscle fibers while fortifying your bones and tendons too.
The best way to get the benefits for your bones and tendons is through jumps, hops, bounds, and drops.
Landing, specifically, improves the body’s ability to receive force, which thickens the tendons and lays down new bone.
An easy way to start getting these benefits is by jumping rope for a few minutes each day.
Gradually try adding box jumps, depth drops, and eventually depth jumps to your training.
STRENGTH TRAINING
Pure strength straining is the force production part of the power equation; force x speed = power.
So, another way to improve your power is to improve your strength, which will add its own durability and longevity benefits.
However, subjecting the bones and tendons to compressive forces via weight training will also improve their density and thickness, respectively.
It’s necessary to use loads close to 80-85% of your one-rep max to yield these benefits.
[ If you want a strength training plan specifically for BJJ, try this one. ]
One thing to consider with prolonged strength training is the compressive forces it has on your muscle, fascia, and spine.
That’s why I now always balance my strength work with decompression work like breathing drills, self-myfascial release, and mobility drills.
Which is why mobility is the next factor I’m focusing on for tendon health.
MOBILITY WORK
Joint mobility drills are designed to take your joints through their full range of motion, creating space and lubricating the joints with synovial fluid.
They also mobilize, stretch, and strengthen the tendons and ligaments at each joint. Supple, well gliding tendons are an important factor in injury prevention and longevity.
I try to hit 10 mins of joint mobility every day.
Now, mobility work doesn’t directly improve bone density like power and strength training does, but it does allow for the relative movements of bones and the full range of motion of joints.
Bones need the ability to move independently of each other for optimal movement, otherwise you will orient bones together, which can lead to compensations and dysfunctions.
This relates to bone health because it will allow you to get the full benefits of power and strength training. Full, pain-free expression of joint ranges, and relative motion of bones, means more heavy lifting and more jumping, hopping, and landing.
Mobility work creates the environment for strong bones and tendons.
Some mobility systems to try are Functional Range Conditioning, The Ready State from Kelly Starrett, Postural Restoration Institute, and Steve Maxwells Encyclopedia of Joint Mobility.
SUPPLEMENTS
Supplements are always my last line of attack when it comes to performance and longevity, however there are some useful, science-backed things you can add to help with bone and tissue quality.
Hydrolyzed collagen has been shown to improve bone healing and prevent bone loss.
Collagen in combination with vitamin D and calcium have also shown to help with slowing bone loss.
I take supplements as an insurance policy, but I try to get the bulk of my nutrients through high-quality natural foods. I also focus on the thee methods previously mentioned to earn stronger bones and tendons.
TAKEAWAY
Keeping a focus on bone and tendon strength is important as we age. The natural decline that begins around age 40 leads to the potential for more injuries and pain.
Add these things to build strong bones and tendons and slow the inevitable decline.
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Power Training – jumps, hops, bounds, drops, 2-3x / WEEK
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Strength Training – Reps of 1-5 at 80-85% 1RM, 2x / week
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Mobility Work – some form of joint mobility drills, banded distractions, breathing drills, myofascial release, DAILY
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Supplements – Vitamin D, Calcium and Hydrolyzed Collagen, daily
