Mobility and Recovery Masterclass

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.

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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• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

• Australian strength and conditioning professional
• Preparing for new role with LA Giants
• Previously:
  • Studied at Deakin University, Geelong, Australia
  • 12-month internship at UCLA

Michael's experience, particularly his UCLA internship, reflects:

• High-level collegiate athletic environment exposure
• Development of an intense and efficient coaching style
• Improved ability to manage large groups of motivated athletes

We hope you enjoy this week's episode!

I start my day by assessing my recovery needs using the S.H.I.T. framework (Stiff, Heavy, Irritable, Tired) and implementing tailored recovery strategies.

As Peter explains:

"This framework for me is useful in a morning context or like a check-in so you can say to yourself or to athletes you work with how do I feel."

• Quickly assess my physical and mental state
• Determine the most effective recovery strategies for the day
• Adjust my training or daily activities based on my recovery status

Peter emphasizes:

"Recovery isn't what you do just after your workout it's really a lifestyle."

In this actionable masterclass, Dr. Erik Korem interviews elite researcher Peter Tierney to reveal his game-changing S.H.I.T. Recovery Framework.

You'll learn how to assess your real state of recovery across 4 key dimensions - and take science-backed action tailored to exactly where you're struggling. From pro tips for battling muscle cramps to optimizing nutrition, hydration and sleep, this episode decodes the complex world of athletic recovery into simple, personalized tactics you can apply right now - whether you're training for competition or just trying to perform your best each day.

• How to assess where you specifically need recovery help
• Precise actions to address feeling stiff, heavy, irritable or tired
• Pro tips for preventing frustrating muscle cramps
• Optimizing nutrition, hydration, sleep strategies
• Making long-term recovery an intuitive lifestyle

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• Connect with Peter: X, Instagram, & LinkedIn
• Work with Peter

"Recovery is the other 22 hours outside of...training." – Peter Tierney

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.

Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

Dr. Erik Korem is a High-Performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

Michael Rheese is a well-traveled Australian strength and conditioning coach preparing for his next adventure with the LA Giants. His background includes:

• Studies at Deakin University in Geelong, Australia
• 12-month internship at UCLA

Michael emphasized the importance of gaining diverse coaching experiences through internships and assistant roles in various settings. This approach offers several benefits:

• Exposure to different coaching styles and methodologies
• Understanding of various athlete populations and their needs
• Development of versatile coaching skills

We hope you enjoy this week's episode!

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.

A routine focused on maintaining and improving joint health and overall mobility. Benefits include:

• Reduced joint stiffness and pain
• Improved range of motion
• Enhanced overall mobility and functionality
• Decreased risk of injury

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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."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
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We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

Young Strength is a series focused on exploring concepts around strength & conditioning with young professionals in the industry between the ages of 20-30 years.

In this episode, we talk with Michael Rheese, a well-travelled Aussie gearing up for his next adventure into the realm of strength and conditioning with the LA Giants.

Michael's path to building his knowledge in exercise science and strength conditioning includes:

1. Studying at Deakin University in Geelong, Australia
2. Completing a 12-month internship at UCLA
3. Returning to Australia to further his studies

• Strong theoretical foundation in exercise science
• Advanced knowledge in strength and conditioning principles
• Development of research and analytical skills

We hope you enjoy this week's episode!

A strength training session focused on improving kinematic sequencing and force production, tailored to individual player needs. As Michael would say:

"Your body is only going to allow you to accelerate at a rate that it thinks you can also decelerate from."

Rock talks to one of San Francisco Giants strength coaches, Michael Rheese, all about spring training and more. Click subscribe and tell your tribe.

• 1:30 Michael Rheese's path to the San Francisco Giants
• 5:30 Difference between Australian athletes and UCLA athletes
• 10:30 Michael's walkabout in sports training
• 15:00 Giants give a call back
• 17:00 Training the teams in spring training
• 20:00 Uncommon program design
• 25:00 Cricket and baseball
• 28:30 Kinematic sequencing in the training room
• 33:30 Working at the end range of motion
• 37:00 See what works and what doesn't
• 41:00 Working with the other trainers and therapists
• 44:30 Michael Rheese's influencers

• LinkedIn: /michael-rheese-223927116
• San Francisco Giants: https://www.mlb.com/giants

• Website: Rocky's online headquarters
• Book: "Return to Center"
• Instagram: @rocky_snyder
• Facebook: /rocky.snyder.77
• LinkedIn: /rocky-snyder-cscs-cafs-nsca-cpt-a77a091
• Train with Rocky: Rocky's Fitness Center
• Instagram (Fitness Center): @rockysfitnesssc
• Facebook (Fitness Center): RockysFitnessCenter.com

• Part of the Zoom Series exploring strength & conditioning concepts with young professionals aged 20-30.*

Michael is a well-travelled Australian strength and conditioning professional, gearing up for his next adventure with the San Francisco Giants' minor league affiliate.

• Studied at Deakin University in Geelong, Australia
• Completed a 12-month internship at UCLA

• Experience in a professional sports environment
• Development of baseball-specific strength and conditioning expertise
• Skills in managing large groups of professional athletes

We hope you enjoy this week's episode!