Published Apr 10, 2023

250 ‒ Training principles for longevity | Andy Galpin, Ph.D. (PART II)

Peter Attia and Andy Galpin delve into optimizing muscle hypertrophy, strength training, and athletic performance metrics, offering actionable strategies for longevity and injury prevention.
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Episode Highlights

  • Power Output

    explains the importance of power output in sports, emphasizing the need for high-frequency, complex movements. He discusses how speed and power training are almost identical, focusing on low fatigue and high-quality exercises. shares his experience with a pneumatic leg press machine, highlighting the effectiveness of training for peak power output 1 2.

    We're going to do as many reps as we can there with breaks, and that's how we're going to maximize power output.

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    This method prioritizes peak power over arbitrary rep counts, making it a highly effective training strategy.

       

    Speed & Acceleration

    Training techniques to enhance speed and acceleration are crucial for athletes. mentions using overspeed training and downhill sprints to practice moving faster than usual. adds that elite cyclists can generate astonishing wattage, illustrating the importance of both speed and power in athletic performance 3 4.

    You actually want to also practice moving faster than you can currently move.

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    These methods help athletes improve their speed by pushing their physical limits.

       

    Heart Rate

    Heart rate and HRV metrics are vital indicators of athletic performance and recovery. explains that heart rate recovery is a strong fitness metric, with specific benchmarks for recovery times. discusses how maximum heart rate and heart rate recovery can provide insights into an athlete's endurance and overall fitness 5 6.

    You should be well below 160 beats if your max was 200, so that would be 80% of your max.

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    These metrics help tailor training programs to optimize performance and recovery.

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