KOA Sports Performance

Why Should Everyone Train Like an Athlete?

What does it really mean to train like an athlete? To me, it means developing qualities that
make you stronger, faster, more dynamic, and resilient. This might look different for a
college baseball player compared to a dad with three kids who enjoys running, but the core
principles remain the same.
The qualities that define athletic training become more essential as we age, allowing us to
live life to the fullest. It's about handling the demands of your own life-whether that's
throwing a baseball 95 mph or lifting heavy boxes for your wife during Christmas.

The Aging Process Is a Battle Against Power Loss

One of the most significant-and often neglected-changes with aging is the decline in
power. Simply put, power is the ability to produce force quickly. Don't confuse it with
strength, which is the ability to produce force regardless of speed.
Why does this matter? Power helps us get out of low chairs, climb stairs, react quickly, and
maintain independence as we age. Not to mention, it helps us perform physical activities
more efficiently. I don't know about you, but I still want to smoke my grandkids in sprints for
as long as I can.

Athletic Training Builds Resilient Humans

Athleticism isn't just about speed and power-it's about resilience. Athletes train their
bodies to handle stress, absorb force, and recover efficiently. Now think about how this
applies to everyday life:

• Picking up heavy things without straining your back
• Playing with your kids or grandkids without nagging knee pain
• Handling physically demanding jobs without constant aches

Integrating principles like multi-planar movements, plyometrics, and controlled eccentrics
teaches the body to be durable. Emphasizing these qualities in training improves tendon
health, joint stability, and reduces overall injury risk.

Resilience isn't a random outcome-it's the byproduct of intentional training.

Movement Quality Over Isolation

I prefer to train movements, not just muscles. That means focusing on exercises that carry
over into both sport and everyday life. As humans, we're made up of primal movement
patterns-like squatting, hinging, pushing, pulling, rotating, carrying, and sprinting-that
are synchronized together to create efficient, powerful motion. Training these patterns as
integrated systems, rather than isolating individual muscles, builds better coordination,
stability, and real-world strength.
Is there a time and place for a good bicep pump? Of course. But chasing these isolated
muscle pumps shouldn't be the bulk of your training.

How to Train Like an Athlete-At Any Age

You don't need to sprint a 40-yard dash or squat 405 pounds to train like an athlete. Here's
what it really looks like:
• Prioritize Power: Add explosive movements-medicine ball slams, jumps, or fast,
compound lifts. Adjust intensity to your current level and apply progressive overload.
• Train in All Planes: Life doesn't happen in a straight line. Incorporate rotation, movements
outside the sagittal plane, and agility work to challenge your body in all directions.
• Build Tissue Resilience: Use controlled eccentrics and isometrics with external loads to
strengthen tendons and joints.
• Stay Consistent: Like anything in life, consistency is king. It's not about going all-out for a
week or even a month. Long-term habits and sustainable plans are what drive real results.

Final Thoughts

You don't stop playing because you get old-you get old because you stop playing. Training
like an athlete isn't about chasing glory; it's about reclaiming control over your body and
living life without limits.
If this sounds like something you want but don't know where to start, reach out to me at
KOA Sports Performance. Whether you're a baseball player looking to elevate your game or
a weekend warrior trying to get that bounce back, it's my passion to help people reach that
next level of performance.

Y'all keep moving.