Ever tried adding plyometrics—only to end up sore, flared up, or frustrated?

In this episode of Past Your Prime, Craig and Alex explain how to reintroduce plyometric training without blowing yourself up. Whether you’re returning from injury, trying to get more explosive, or just want to stay athletic as you age, this conversation gives you a clear roadmap for success.

They cover:– What the stretch-shortening cycle (SSC) really is– How plyos train both your nervous system and your tendons– The most common mistakes people make when adding jump training– The foundational movements and phases you must own first– How to progress: landing → control → power– Why cramping might get worse before it gets better– Craig’s rules for volume, frequency, and intensity– Real-world examples from rehab and sport

If you’ve ever skipped the “boring” prep and paid for it later, this episode will show you how to do plyos the smart way—without wrecking your knees, aggravating old injuries, or derailing your training.

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Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.

In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.

💡 Learn more, access resources, and join our community: 👉 ⁠pastyourprime.com⁠

Follow us on Instagram:

📲 Alex – ⁠@spikerkeicher⁠

📲 Craig – ⁠@craigsmithPT

Why do you feel fine during a workout… only to wake up sore, stiff, or wrecked the next day?

In this episode of Past Your Prime, Craig and Alex break down a powerful clinical tool: the 3-Capacity Model, which helps you identify what’s actually limiting your progress—and what’s setting you up for injury, burnout, or flare-ups.

They cover:

• The difference between energy capacity, tissue capacity, and exercise capacity

• Why most people train the wrong one (and don’t realize it)

• How to use the 6-level response scale for fatigue and pain

• Why workouts that feel good can still backfire

• Case studies: a breast cancer survivor, a college runner, and a retired firefighter trying to get back on track

  
  

If you’ve ever said, “I don’t get why I’m sore—I didn’t even push that hard,” this episode will change how you think about fatigue, injury, and sustainable performance.

🎧 Subscribe to catch all future episodes

Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.

In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.

💡 Learn more, access resources, and join our community: 👉 pastyourprime.com

Follow us on Instagram:

📲 Alex – @spikerkeicher

📲 Craig – @craigsmithPT

🌐 More tools + programs: https://pastyourprime.com

📲 Follow on Instagram: Alex – @spikerkeicher

Craig – @craigsmithPT

How to Understand and Manage Flare-Ups Without Panic, Quitting, or Starting Over

You’ve been putting in the work. Things were feeling better. Then suddenly—pain’s back. You’re spiraling, questioning your diagnosis, and wondering if you’re just broken.

In this episode, Craig and Alex unpack the real reason people relapse—even when their rehab was working. Spoiler: it’s not always about the diagnosis. They break down the four most common flare-up triggers, how to rebuild your therapeutic gap, and why managing your system matters more than chasing new treatments.

Whether you’re dealing with back pain, a cranky knee, or a wrist that won’t cooperate, this episode will help you stop panicking and start progressing again.

In this episode:

• The 4-step flare-up checklist

• How activity creep ruins recovery

• Why your system is “perfect” for your current outcome

• Hidden triggers and the trap of familiarity

• Using flare-ups to build mastery and autonomy

• Why identity mismatches can sabotage rehab

  
  

If you’ve ever felt like you were doing everything right and still backslid—this is for you.

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Need help managing pain, rebuilding capacity, or figuring out your rehab system?
Explore more at pastyourprime.com

Follow us on IG:
Alex – @spikerkeicher

Craig – @craigsmithPT

Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life. Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.