How to Look & Feel Decades Younger, Benefits of 96 PACK AB & JOCK-CRX Fitness over 50
If there is one thing that holds us back from Exercising, Remaining Active, and Enjoy our Life it is the Ravages of Aging. But that doesn’t have to be the case, even if you are over the age of 50. The 96 PACK AB and JOCK-CRX Training gave me my life back after four Knee Surgeries, a Hip Replacement, and now after Stage 2 Prostate Cancer and Treatment. In the photograph below, I am 68 years old. This will Help You Out As well:
The Term 96 PACK AB is 9 exercises for defined 6 PACK AB’s and Stronger Back
The Term JOCK-CRX is a Joint of Open & Close Kinetic Chain Resistance X-Fitness Training
Maintaining Health and Fitness Over 50
As we age beyond 50, maintaining health and fitness becomes not just a goal but a necessity for preserving our independence, vitality, and quality of life. You do not want to lose your quality of life just when you work to retire. Regular exercise helps combat age-related issues like muscle loss (sarcopenia– loss of muscle and functional strength), reduced bone density, joint stiffness, and diminished balance, which can increase the risk of falls and injuries, FALLS are the number one cause of death for those over 65.
According to health experts, including strength trainers, daily routines should include two types of fitness techniques, Open and Close Kinetic Chain workouts. Both Open and Close Kinetic Chain Techniques can slow the decline of aging process and can even reverse the aging process to improve mobility, and even enhance mental health well-being. Among the various types of exercises, Open Kinetic Chain (OKC) and Closed Kinetic Chain (CKC) movements stand out for their effectiveness in building strength while being able to increase one’s fitness levels, from high performing athletes to armatures.
These OKC and CKC categories of exercises differ fundamentally in how they engage the body’s musculoskeletal system, often referred to as the kinetic chain—a series of interconnected joints, muscles, tendons, ligaments, and nerves tissue that work together to produce movement. Movement is our best defense against the ravages of aging. Understanding and utilizing both OKC and CKC exercises can create a health benefit for those of all ages but especially tailored for older adults over the age of 50.
CKC promotes functional strength that mimics everyday activities like walking, climbing stairs, or carrying groceries. Both OKC and CKC are used for rehabilitation for people that suffered and injury or older people that suffered restriction due to medical condition, i.e., stroke.
This article explores the differences between OKC and CKC exercises and their specific benefits for those of us over 50. This article includes practical examples and tips for you to integrate into your regular workout routines. The most important component of regular fitness is simply starting a fitness routine. Do what you can and build on that level.
Here is the main POINT– Why should we be subjected to the ravages of aging when there is an alternative to the aging process. By blending together OKC and CKC into your regular workout routine, individuals can foster resilience against aging challenges that is supported by evidence from physical therapy, fitness expects, and fitness research.
Here is WHY– When our muscles are worked they release a natural hormone that contains Collagen that replace and rejuvenate our various cells. After our 30’s, cell replacement and rejuvenation slows down, than finally stops after our 60’s. But if you can incorporate strength training in with your fitness routine you can do what Cher sings about- If I Could Turn Back Time. The answer is, you can turn back time even if you start NOW!
Understanding the Difference Between Open and Closed Kinetic Chain Exercises
The concept of the kinetic chain originates from biomechanics, describing how the body moves as a linked system rather than in isolation. OKC and CKC were coined by engineers, that is my background for 35- years. OKC and CKC were adapted for human movement by experts like Dr. Arthur Steindler in the mid-20th century, it emphasizes that actions in one part of the body affect others part of the body like a chain reaction. In exercise terms, the distinction between Open and Closed chains hinges on the position and freedom of the body’s movement away from the body’s core, i.e., the ends of limbs, such as hands or feet.
Open Kinetic Chain (OKC)
Open kinetic chain exercises involve independent movement of the body’s limbs without being connected to a fixed surface. Force is applied to a single limb moving about a single joint, that isolates various muscles. This allows for isolated muscle strengthening, where force is applied typically through a single joint. This movement can perform w/o weight. A great example is the curl that many of us have done for those great biceps. Brandy, will demonstrate various exercises including OKC and CKC:
A Few Examples of OKC are:
Curls– This is an OKC, because the arms lift and lower weight where the forearm rotates about the elbow. Curls are an Open kinetic chain exercises, because the exercise isolates a single muscle group about a single joint that isn’t connected to a fixed surface.
Overhead Triceps Extension– This is an OKC because the forearm and arm pivots about the shoulder to lift the weight(s) over the head and lower behind the head. Be careful NOT to use too heavy of a weight(s) or extend too far behind the head. You don’t want to strain or tear shoulder muscles.
Dumbbell Row– This is an OKC because the forearm and arm pivots about the shoulder to lift the weight(s) up to the rib cage and lowered.
Chest Fly– This is an OKC because the forearm and arm pivots about the shoulder to lift the weight(s) from an extended out horizontal position and raised up over the chest. Be careful NOT to use too heavy of a weight(s). You don’t want to strain or tear shoulder or pectoral muscles.
OKC exercises are characterized by rotational stress at the joint, often performed. They are less stable because the limb isn’t anchored, which means they demand more control from the targeted muscle group but place less emphasis on overall body coordination.
Close Kinetic Chain
In contrast, closed kinetic chain exercises occur when movement is placed on a fixed or in contact with a stable surface, such as the ground or a wall with multiple components of the body. This setup requires multiple joints and muscle groups to work simultaneously, distributing force across the chain for greater stability, similar to boxing that is a full body workout that is one of my main exercises for coordination, stability, stamina, and balance.
A Few Examples of CKC are:
A classic example of a Close Kinetic Chain element is the kickball squat, where the feet are positioned on the floor as the knees, hips, and ankles flex and extend together. A save Squat is performed where the leg and knee forms a 90 degree angle, as Brandy is demonstrating here.
Kickball Squat with weight
NOTE TO the Ladies, if you want great looking gluts and quads, the kickball squat is your best avenue to have both of them, Brandy has worked on hers for years and still enjoy the Kickball Squats.
Assisted pull-ups are great Close Kinetic Exercises especially for back issues and upper body strength:
Another great technique is to suspend yourself in between assisted Pull/Chin Ups for relaxing the back and strengthening muscles in the core. Pull Ups are done with palms facing away while Chin Ups are done with palms facing you.
The all-time classic Close Kinetic Chain exercises is the Boxing Bag element (A Full-Body Exercise).
The medical field are using boxing bag workout to treat patients with Parkinson’s and Alzheimer’s, like Rock Steady has used for their patients.
Bicycling or Spinning is another Close Kinetic Chain exercise that I finish up with during my workout, because I can get my THR (Target Heart Rate) up to where my body is burning that stubborn belly fat. THR = (220 – Your Age) x 0.80. Because I model, I use a coefficient of 0.85 so my THR = (220 -68) x 0.85 = 129 BPM
Another Close Kinetic Chain Element that is a full-body Core workout using a Medicine Ball is what is call Stocking the Shelves that works the entire body including the core and quads muscles:
The CKC Mimics our Daily Lives
CKC movements mimic real-world activities, promoting co-contraction of muscles around joints for better support. They are generally more functional, involving weight-bearing and axial loading (force along the body’s axis), which enhances proprioception—the body’s sense of position and movement. This is key when we are older or have surgery procedure that can evolve what is called surgical manipulation. This is a condition where nerves are impacted by surgery and have difficulty in communicating impulses, this condition causes tightness and numbness in muscles. You might be misdiagnosed with neuropathy. 96-PACK ABS for Back Pain provide tremendous amount of relief.
In December of 2023, I was diagnosed with Stage 2 Prostate cancer where I underwent Prostatectomy (removal of the Prostate) and a series of treatments that caused nerve issues, i.e., tight calves and numbness in my feet. This is why I developed the 96 AB PACK and JOCK-CRX Exercises to help me eliminate these symptoms. I did not want to lose my active lifestyle in sports, welding, aviation, or farming.
After just two days of performing my 96 AB-PACK and JOCK-CRX Exercises, I felt a tremendous difference in my symptoms in just two days my symptoms are now practically eliminated where I can maintain my various activities of welding, aviation, farming, and sports in general and golf specifically. But for the see-able future, I will have to maintain my 96 AM PACK Therapy for the near future.
The following Exercise elements and my CATABOLIC Diet are in my Book on Kindle in E-book, Paperback, and Hardcover:
Again, I do three sets of 15 reps of each before I start my JOCK-CRX Workout.
The key differences between OKC and CKC lie in stability, muscle recruitment, and joint stress. OKC exercises isolate muscles, making them ideal for rehabilitation or targeting weaknesses, but they can increase shear forces on joints, potentially risking strain if not performed correctly or with excess heavy weights. This is why you want to pay attention to the amount of weight you workout with.
CKC exercises are typically safer environment by compressing joints, which stabilizes them and reduces injury risk, especially beneficial for weight-bearing joints like knees and hips.
Referring to my chart below for my JOCK-CRX TECH Chart, is my main part of my workout session that I perform between 45- minutes to 75 minutes six-days per week:
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I want to thank Brandy for helping me demonstrate all 96-PACK AB’s and all 17 JOCK-CRX elements.
Research highlights that CKC movements foster multi-joint, improving overall strength and balance, while OKC allows precise control over individual muscles. Both OKC and CKC are vital to maintaining your health and fitness. But there is an even more significant benefit to performing the JOCK-CRX TECH, in that it provides an age-defying benefit to not just look and feel years younger, but decades younger. In my case, I am able to model at age 68 with models in their mid-20’s, as noted below:
Above in this a photograph taken in April of 2025, as a promotion for a classic car & airshow we had at our hangar in May, before Memorial Day.
For adults over 50, choosing between OKC & CKC depends on Your Goals:
OKC helps build specific strength, while CKC improves general strength and ability for everyday functionality. Open Kinetic Chain Exercises are for precise functionality especially for Adults Over 50 or older. OKC exercises offer targeted benefits that address common age-related issues, like aches, pain, and stiff joints.
Over the age of 30, our muscle mass and collagen starts to decrease by about 3-8% per decade after 50, isolating specific muscle groups OKC exercises that can rebuild strength efficiently without overwhelming the entire body, especially with dumbbells are used.
The 96-PACK AB along with OKC and CKC exercises are particularly useful in early rehabilitation phases, such as post-injury or surgery, as I referred to in my case by minimizing tight muscles and establishing nerve rehabilitation. OKC and CKC provide us with the ability to strengthen our muscles like quadriceps or hamstrings. These are key to maintaining our muscles for our daily activities especially for those of us over the age of 60 to prevent falls but while maintaining motor skills.
One major advantage with OKC is the adaptability for seniors to retain their mobility without encountering limitations. These OKC exercises can even be done at their home with minimum equipment. Warmups, OKC, and CKC elements reduce fall risk, making both OKC and CKC accessible for those with balance issues or arthritis. Studies show OKC can improve muscle activation patterns, aiding in conditions like rotator cuff tendinopathy, (a condition that causes pain and degeneration of tendons, which are the fibrous cords that connect muscles to bones) common in older adults.
Additionally, OKC enhances dynamic improve balance when combined with other routines, as seen in research on healthy adults where OKC contributed to better ankle stability.
Moreover, benefits of OKC and CKC extend to bone health; resistance-based can stimulate and help combat osteoporosis. For postmenopausal women, OKC and CKC has shown potential in reducing fall risk by strengthening core strength and lower limbs.
Overall, 96 AB PACK, OKC and CKC supports precise muscle in the abdominal to help eliminate back issues, hypertrophy, boosting metabolism and aiding weight management, crucial for over-50 health. If you want to address your back issues, focus on strengthening your abdominal muscles illustrated in my 96- AB PACK Exercises, shown in the above chart.
For every pound of muscle added to our body’s, we can burn 50 additional calories per day 24/7. For example, if I added just 10 pounds of muscle to my body performing OKC and CKC, I can burn 500 calories per day.
Just for reference, during my 60-minute JOCK-CRX workout, I can burn through 545 calories working at a moderate level. The 10 pounds of muscles that I added are almost equivalent to my JOCK-CRX Workout.
Details of the CKC Exercises
Some of the more accessible and beneficial Closed Kinetic Chain Exercises with weight bearing exercises help those of us over the age of 50 to promote functional strength, motor skills, stability, and especially balance that deteriorates with age. CKC like boxing significantly improve proprioception (the body’s ability to sense position and space) for the ability to coordinate movement by preventing the risk of falls and help reduce the effects of Parkinson’s and Alzheimer’s.
CKC exercises promote bone mineral density (BMD) through weighted compressive forces, vital for osteoporosis prevention. A study on postmenopausal women found CKC more effective than OKC in increasing femur neck BMD and lowering fall propensity.
CKC also enhances joint stability via co-contraction, easing arthritis symptoms and supporting knee or hip health post-reconstruction. Knees and hips are two joints that are often then not have surgeries on them, I should know, I have had four knee surgeries and a hip replacement before the age of 50.
Moreover, CKC boosts cardiovascular endurance and multi-muscle engagement, reversing sarcopenia. Research on dynamic balance in adults indicates CKC outperforms OKC in improving stability, essential for active aging.
For those of us over the age of 50, CKC fosters confidence in movements like standing from a chair, having stability at home to enhance, independence living, especially in the one room of the house where most injuries occur, the bathroom. Independence is something that no one wants to lose.
It is recommended that each of the JOCK-CRX Elements, above, be performed using 3 Sets of 10-15 reps each with a 20-30 second rest period between sets. The Boxing Bag element can be performed with 2-3 three-minute rounds with 60 second rest for water and rest between rounds.
My typical 96-PACK AM and JOCK-CRX workouts last between 45 – 75 minutes that I do six-days per week. My recovery is still ongoing after my Stage 2 Prostate Cancer in February of 2024, I must exercise just to maintain my nerve health for balance and reduce my symptoms of tight calves and numbness in my feet. The last thing that I want to do is to give up an active lifestyle that I DO NOT want.
You DO NOT want to work 30- odd years doing what one has to do on others individual’s schedules to provide for their family just to retire and not be able to enjoy what one wants to do on your schedule when they retire. I encourage you to consider including 96-PACK AB and JOCK-CRX into your weekly schedule to avoid losing your health and fitness with the biggest benefit being the ability to have an age-defying independent active lifestyle!
For those that love history and Intrigue I have two more books on Kindle:
These are in E-book and Paperback.
