SEND ME IN, COACH: HOW TO STAY INJURY-FREE AFTER 40, 50 AND 60…
KEVIN KEARNS
MARCH 2025
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At 58, staying injury-free while training and teaching is the name of the game. With decades of experience and a history of injuries dating back to my 20s, I’ve learned a lot about how to train smarter as we age. In our youth, we often push our limits unnecessarily—what I call the “Stupid Phase.” Lifting heavy for hours daily might seem like a good idea until your body says otherwise. Over time, I realized you don’t need to train like an animal every day, especially as age and responsibilities set in.
One lesson I picked up from my friend and Master Trainer Kennedy Lodato is to “Train the way you play, and play the way you train.” This means aligning your training with your goals. If you’re playing basketball, your training should mimic the demands of basketball. If you’re training for MMA, replicate the movements and energy systems used in a fight. At Burn with Kearns, this philosophy helped UFC fighters achieve peak performance while avoiding unnecessary risks.
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Key Principles for Injury-Free Training
1. Functional Strength Training
Functional strength is about developing power and endurance you can use in real-life scenarios or your chosen sport. For example, basketball players benefit more from box jumps on a fitness trampoline than barbell squats. Tailor your workouts to the movements of your sport.
2. Adapt to Your Age
Let’s face it: your high school lifting routine isn’t cutting it anymore. After 40, the focus should shift to maintaining muscle mass and functional fitness rather than chasing personal records. Muscle loss begins around 30 and accelerates with age, so resistance training is essential to counteract this.
3. Warm Up Properly
The older you get, the more crucial a good warm-up becomes. Warm muscles are less prone to injury, so take 10–15 minutes to prepare your body with dynamic stretches and light cardio before diving into your workout or game.
Train Smarter as We Age
You don’t need to train like an animal every day, especially as age and responsibilities set in.
4. Don’t Skip the Cool-Down
Stretching post-activity prevents muscle shortening and stiffness. A 10-minute cool-down session, including static stretching, can make a world of difference in your recovery and flexibility.
5. Stay Hydrated
Muscles are 75–80% water, and dehydration impacts both performance and recovery. Drink water consistently, especially before, during, and after physical activity. Even mild dehydration can decrease productivity by 10% or more.
6. Pre-Game Nutrition
What you eat before a game matters. Avoid heavy meals close to activity, as they can lead to discomfort. Instead, opt for light, easily digestible snacks like fruit, energy bars, or dried fruit if you’re short on time. For larger meals, allow 2–3 hours for digestion.
7. Post-Game Recovery
Recovery nutrition is crucial. Within two hours of activity, replenish your energy with lean proteins, veggies, and healthy carbs like brown rice. Proper post-workout nutrition helps repair muscles and restore energy levels.
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Sport-Specific Training Tips
Basketball
Cardio: Sprints 1–2 times per week for 10+ minutes.
Strength: Med ball throws, box jumps on a trampoline, and agility ladder drills for explosive power.
Core: Focus on rotational strength with exercises like Russian twists.
Softball
Cardio: Sprints 1–2 times per week for 5+ minutes.
Strength: Single-arm med ball throws and rotational core exercises.
Flexibility: Include stretches to maintain mobility and reduce injury risk.
Hockey
Cardio: On-ice sprints 2–3 times per week for 15+ minutes.
Strength: One-legged deadlifts, lateral bounds with med balls, and core work mimicking hockey motions.
Mental Toughness: Incorporate focus mitt work for hand-eye coordination and stability.
Rugby
Cardio: Sprints 2–3 times per week for 15+ minutes.
Strength: Plyometric drills on a trampoline, kettlebell snatches, and Turkish get-ups.
Core: Partner drills with med balls for team spirit and functional strength.
Soccer/Football
Cardio: Sprints 3–4 times per week for 20+ minutes.
Agility: Ladder drills and biased circuits for lower body endurance.
Core/Upper Body: Suspension trainers for core and med ball drills for explosive power.
Basketball
Coach Kearns shares sport-specific training tips
Substitute Exercises for Maximum Benefit
Swap traditional exercises for functional alternatives to enhance joint mobility, endurance, and core strength:
Barbell Squats: One-legged deadlifts, box jumps on a trampoline, or suspension squats.
Bench Press: Med ball chest passes, push-ups on suspension trainers, or plyo push-ups on a trampoline.
Crunches: Russian twists with a med ball, cable stick chops, or suspension trainer side lifts.
Final Thoughts
Training smart after 50 means balancing intensity with recovery, aligning your workouts with your goals, and prioritizing overall health and longevity. Whether you’re a weekend warrior or aiming to stay fit for life, these strategies will keep you strong, agile, and injury-free.
Remember, “Play the way you train, and train the way you play.”
"Hustle equals Muscle",
Coach Kevin Kearns
