A structured home protocol to improve sit-to-stand speed, stair confidence, and the muscle response most associated with fall resistance.
Structured home plan for adults 60+ who want to stay fast enough to react when it matters.
After 60, most people do not lose independence because they cannot walk. They lose it because they cannot react fast enough.
Type I fibers support endurance. Type II fibers support explosive response. Walking helps the first one. This protocol trains the second.
Walking keeps you moving.
It does very little to maintain the fast response that helps you catch yourself when you trip.
That is why someone can walk every day and still feel slow getting out of a chair or climbing stairs.
Sit in a standard dining chair with no armrests. Cross your arms over your chest. Stand up as fast as you safely can. Time it.
This protocol is built around rate of force development in older adults. It is designed to improve the exact system everyday walking leaves behind.
Specific sets, reps, rest periods, and progression markers so you always know what to do next.
Clear instructions, common mistakes, and step-by-step movement guidance.
See the key movements before you begin so the exercises feel clear and familiar.
Includes guidance for knee arthritis, balance concerns, hip issues, previous falls, and knee replacements.
Retest your sit-to-stand every 2 weeks and see whether your number is moving in the right direction.
The protocol teaches your body to produce force quickly, not just move slowly.
What drops faster after 60 is the ability to respond under pressure.
Standing up, climbing stairs, and catching yourself. This is about independence.
Everything uses a chair, a wall, and a staircase. All within reach at home.
A foundational power movement for lower-body function and fall resistance.
Builds propulsion, confidence, and recovery capacity one step at a time.
Targets calf power and ankle response, two things walking alone will not maintain.
The pause removes momentum so your legs generate force from a dead stop.
Direct training for stair climbing capacity, leg drive, and confidence under load.
“My jaw dropped. 11 seconds. I tried it from a sofa. I strength train and I’m definitely going to add these modifications.”
This protocol involves explosive movement. It is not appropriate for everyone.
A structured protocol you can use at home, keep for life, and revisit whenever your sit-to-stand time starts slipping.
Structured home plan for adults 60+
This is not about exercise. It is about staying independent.
Get the 8-Week Protocol, $17