I am a 44 year old male. A few days ago I managed to fall skiing downhill and hurt some ligaments in my shoulder. I have done a lot of skiing in my life and must have fallen a 100 times without hurting myself seriously.
Falling and hurting oneself is something I associate with older people but for me this is coming sooner. The reason for this may be that I am tall: 192 cm and heavy: 100 kg.
I understand that flexibility is very important and will adress this. Also I will lower my bodyfat percentage.
What I am wondering is how my situation should influence my strength training?
I have read that the fast muscle fibers are the one we loose as we get older. That seems plausible since we use the enduring ones a bit in our daily life. I would think that on impact the muscles would mobilize and brace themselves to absorb the shock. The fast ones would maybe react faster than the enduring ones? Also max force would be important. Should I aim for max strength or explosive strength? I am a bit sceptical regarding training for explosive strength since I am afraid I might hurt myself.
Regarding bulk I would think that it would be best for me to add as little muscle mass as possible. I can probably loose 10 kg of fat but not much more. And I do not want to be heavy since that leads to harder impact.
Unfortunately I have always had much more enduring muscle fibers than fast ones. So using say 10 reps instead of 5 have been the fastest way for me to get stronger. But now I can not afford to get bulky. I guess that means I should train with fewer reps?