下面以站立式肱二頭肌彎舉為例，將技能訓練與力量訓練相結合。每類練習都有多種可選擇的變式。如，練習時通過雙腳併攏、腳跟/腳尖點地支撐或單腿站立等方法減小支撐面。阻力水平和動作速率應與動作穩定性和複雜性相結合，使力量和爆發力的訓練效果達到最佳。
The chart below provides sample progressions for a combined skill development and strength training exercise—a standing dumbbell supinated arm curl. Each category has multiple possible progressions. For example, a narrow BOS can be feet together, a heel/toe stance or a single-leg stance. Resistance level or movement velocity progressions can be intermixed with complexity/stability progressions to challenge strength and power.
老齡運動遲緩對神經肌肉的影響，在一定程度上源於肌少症（Dynapenia）引起的力量下降（Clark＆Manini 2008），或快縮運動單位的流失和肌纖維比例的改變。有研究表示，爆發力訓練比力量訓練在改善老年人的運動表現和功能上更有效（Hazell，Kenno ＆Jakobi，2007）。一個研究團隊發現（Fiatarone et al.1990），大重量抗阻訓練能使老年人下肢力量增加3-4倍。但力量增大會影響動作速率（Buchner et al，1996），如步速。
The neuromuscular response to age-related slowing, which in part means a decrease in power, stems from dynapenia (Clark & Manini 2008), or a loss of fast-fatiguing/power motor units and a restructuring of muscle fiber. The literature tells us that power training is more effective than strength training in improving performance and function in older adults (Hazell, Kenno & Jakobi 2007). While one research group (Fiatarone et al. 1990) found that heavy resistance strength training increased maximum lower-extremity strength in frail, older adults three- to fourfold, increases in strength create a ceiling on rate-dependent functions (Buchner et al. 1996) such as gait speed.
高速、低阻的爆發力訓練是改變和維持快縮運動單位的有效方法（Häkkinen et al，2001），並能幫助老年人恢復平衡能力和功能性（Orr et al，2006）。爆發力訓練採用的重量應小於50%1RM，且不應導致疲勞。可根據單位時間內的重複次數或兩周一次的1RM測試數值來調整負荷。
High-speed, low-resistance power training is an effective way to change and maintain power motor units (Häkkinen et al. 2001) and to help older adults regain balance and function (Orr et al. 2006). Power-based programs should be performed at resistance levels less than 50% of one-repetition maximum, and they need not be performed to fatigue for functional improvement. Progressions can be based on a plateau of the number of repetitions during a timed set or on a 1-RM test every 2 weeks with resistance level adjusted accordingly.
訓練並沒有統一的標準，所以我們要根據客戶的具體需求來制定訓練計劃。訓練應以爆發力和技能發展為本，有效地對抗老齡運動遲緩。
Choose specific exercises based on the individual client’s wants and needs. Rather than dictating the exercises to be done, base your programming methods on power and skill development to better combat age-related movement slowing.