ATG: Thrive With 5? — Key Takeaways
Train resisted forward and backward movement (sled or treadmill) 3 sets to burnout twice weekly to maintain sprinting and downhill control ability into your 70s.
Key takeaways
Progress deep squats from plate counterbalance to barbell loading
Progress deep squats from plate counterbalance to barbell loading
- Start with plate held far out front, advance to heavier dumbbell/kettlebell
- Heel elevation plus counterbalance is gentlest route for those who've lost ability
Squeeze glutes and abs at top of back extensions for lower back health
Squeeze glutes and abs at top of back extensions for lower back health
- Author's dad used this gentle progression to resolve back pain issues
- Builds capacity for manual labor throughout life when done without rushing
Two 2-hour weekly workouts maintain grandparent-level athleticism
Two 2-hour weekly workouts maintain grandparent-level athleticism
- 71-year-old can sprint and control downhill movement on this volume
- Alternating workout structure covers all movement patterns in under 4 hours/week
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“I asked her how long she spends per week on exercise, and she said 2 hours.”
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