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TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength N
Trainer's Eye
Phase 3 · Strength and power · Session N

Fast up.
Slow down.
Power is speed.

Power declines faster than strength and it is what catches a stumble — so today some repetitions get quick.

  • Nsession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Power goes before strength

Muscle power declines faster than strength with age, and power is what catches a stumble. That is why some repetitions here are fast.

Reaction time slows

Reaction slows with age but improves with practice. The half-second that catches a stumble can be trained.

The step is the last defence

When balance is truly lost, a fast step is what saves you. Reaction stepping is trained in phase five.

Three couplets · two rounds · twelve minutes · steady on your feet

A

Fast

Fast sit-to-stand + fast heel raises
A1

Fast sit-to-stand

60 s · slow reps

Stand up as quickly as you safely can, then sit down slowly — count the clean stands.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
A2

Fast heel raises

15 reps · ×2

Rise quickly onto the toes and lower under control — speed up, control down.

Easier slower  ·  Harder one leg

R1R2
B

Slow

Slow squats + slow step-downs
B1

Slow squats

60 s · slow reps

Three seconds down, one second up — the control is where the strength is built.

Easier smaller range  ·  Harder hold a bag

R1R2—
B2

Slow step-downs

10/side · ×2

Lower the free foot to the floor over three seconds, then step back up.

Easier lower step  ·  Harder higher step

R1R2
C

Step fast

Quick step-outs + fast marching
C1

Quick step-outs

60 s · slow reps

Step quickly out to the side and back, as if catching your balance — deliberate and controlled.

Easier slower  ·  Harder bigger step

R1R2—
C2

Fast marching

20 steps · ×2

March on the spot quickly with the knees high, hand ready on the counter.

Easier slower  ·  Harder higher knees

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Muscle responds to training at any age — including the nineties. Nothing here is too late.
  2. Power is speed plus strength, and it is lost faster than strength. That is why some reps are fast.
  3. Two clean sessions at a level earn the next. Add the harder version, not more repetitions.
  4. Stand up from the chair without hands whenever you can. It is the single most useful thing on this list.

Tick it off

MovementRound 1Round 2Best
A1Fast sit-to-standslow reps in 60 s —
A2Fast heel raises15 reps
B1Slow squatsslow reps in 60 s —
B2Slow step-downs10/side
C1Quick step-outsslow reps in 60 s —
C2Fast marching20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-N