Hill Rucking Challenge

A workout designed to improve speed, acceleration, and endurance. This routine includes a dynamic warm-up, progressive intensity sprints, and speed endurance training.

• Enhances explosive power and acceleration
• Improves top-end speed and speed endurance
• Develops anaerobic capacity and lactate threshold
• Strengthens leg muscles for better sprint performance
• Boosts overall athletic conditioning

This speed workout can help improve your athletic performance with Peak Strength from @GarageStrength Coach Dane Miller.

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As recommended by Peter Attia, this routine focuses on building strength in the upper body while improving overall stability and movement quality.

• Increased upper body strength
• Improved shoulder and core stability
• Enhanced injury prevention
• Better posture and upper body function

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Watch the full episode: 261 ‒ Training for The Centenarian Decathlon

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This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

For all of Peter's disclosures and the companies he invests in or advises, please visit his website where he keeps an up-to-date and active list of such companies. For a full list of registered and unregistered trademarks, trade names, and service marks, please review the Terms of Use.

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

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Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
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• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
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Start your rucking journey with this beginner-friendly routine. You'll learn the basics of rucking and gradually build your endurance and strength. This workout is designed to be done three times a week, allowing for adequate recovery between sessions.

This clip is from "225 ‒ The comfort crisis, doing hard things, rucking, and more | Michael Easter, MA". Michael Easter is the author of the bestseller, The Comfort Crisis. He's also a journalist, Professor of Journalism at UNLV, and a leading voice on how humans can integrate modern science and evolutionary wisdom for improved health, meaning, and performance in life and at work.

In this clip, they discuss:

• What is rucking?
• What is the human body built to be good at?
• Fitness benefits of rucking
• And more

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode
• Become a member to receive exclusive content

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

This routine combines Zone 2 training for aerobic base building with VO2 Max intervals for peak cardiovascular fitness, following Peter Attia's precise protocol. The session adheres to the 80/20 principle, dedicating most of the time to Zone 2 work with a shorter, intense VO2 Max component.

• Improved overall cardiovascular fitness
• Enhanced endurance and stamina
• Increased VO2 Max (maximal oxygen uptake)
• Better fat burning efficiency
• Improved recovery between high-intensity efforts

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive and emotional health. With over 60 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.

• Website
• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should not disregard or delay obtaining medical advice for any condition. For a full list of registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

In this video, I reveal my personal longevity plan for March 2022. I'll share details about:

• My diet
• Exercise routine
• Supplements
• Other interventions

I'll also discuss some interesting interventions I'm considering for the future.

1. Testing, Monitoring, & Tracking: 02:35
2. The Longevity Plan Structure: 04:35
3. The Fundamentals: Diet: 08:10
4. The Fundamentals: Supplements: 11:24
5. The Fundamentals: Exercise: 12:35
6. Interventions: 16:05

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This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance.

• Emphasize the eccentric (lowering) phase of exercises
• Use slow eccentric tempos to increase time under tension
• Implement supramaximal loading for enhanced eccentric overload
• Monitor and manage fatigue levels carefully

Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance.

• PhD in exercise physiology from the University of Queensland
• Worked with elite athletes in the NZ system, including sprint cycling and skeleton
• Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport)
• Winter Olympian (1998 and 2002 Winter Games)
• Known for his intelligence, curiosity, and pragmatic approach to coaching

1. Double versus single leg stiffness for team sport athletes and track and field sprinters
2. Benefits and use of plyometrics versus overloaded eccentric training
3. Implementing these methods throughout a training year
4. Muscular versus fascial driven athletes

• Reactive strength and stiffness in sprinting
• Double versus single leg stiffness
• Maximal isometric or overcoming exercise versus plyometrics
• Experimenting with frequent alteration of training stimulus
• Benefits of exercise for "fascial tightness" in fascial driven athletes
• How muscle driven athletes can often PR after rest periods
• Thoughts on velocity based training
• EMS and strength performance

"I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)"

"The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well"

"If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos"

"The great coaches have the intuition to change (the emphasis of the program) when needed"

"When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve"

"What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus"

"Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for"

This episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

View more podcast episodes at the podcast homepage.

This routine, as prescribed by Peter Attia, focuses on building aerobic capacity and improving overall stability and movement quality.

• Improved cardiovascular endurance
• Enhanced fat burning capacity
• Increased mitochondrial efficiency
• Better overall body stability and balance

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

• Get the 5 Tactics in My Longevity Toolkit and weekly newsletter (free)
• Watch the full episode: 261 ‒ Training for The Centenarian Decathlon
• Become a member to receive exclusive content

This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to lengthen patients' lifespans and improve their healthspans.

• Website
• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and terms of use, visit Peter Attia's website.

This routine alternates between intense sprints and recovery periods to boost metabolism and accelerate fat loss.

• Increased calorie burn during and after workout
• Improved cardiovascular fitness
• Enhanced fat oxidation
• Time-efficient workout

Complete guide on the best and fastest way to lose belly fat and stomach fat.

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• Email: SuedeStrongFitness@gmail.com or DiabeticandAesthetic@gmail.com

Aseel Soueid creates videos about fitness, nutrition and lifestyle, providing informative content and entertaining vlogs. He teaches effective and enjoyable training methods while allowing for favorite foods daily.

• Student
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Aseel's vlog series tracks his cut/shred progress through physique updates, full day of eating videos, and daily life as a college student managing Type 1 Diabetes.

This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.

• Enhanced endurance capacity
• Improved cardiovascular health
• Development of slow-twitch muscle fibers

A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

1. The Genetics of Human Performance (01:28)
2. Reducing Aging and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)
3. Does Skipping Breakfast Really Shorten Your Life? (06:20)