Should I do power & explosive training? — Whalespan
Should I do power & explosive training?
⚠ High risk
Our read is that power and explosive training is well supported for longevity.
✓WELLSUPPORTED
⚠
High-risk intervention — consult a physician before acting.Drug-drug interactions, dose-dependence, and screening contraindications apply.
Consensus
94%
broad agreement
Evidence quality
50/100
limited
Risk
High
specialist only
Cost / month
$
estimated
Effort
Med
time & habit
Abstract
Our read is that maintaining power is a key goal to fight against age-related decline, directly related to healthspan and quality of life. It is crucial for preventing falls and maintaining quality of life in older adults, and likely more critical for women due to potentially faster loss of type 2 muscle fibers. Proactive efforts in midlife to maintain power can help preserve this ability for a longer duration.
Method
Power training can be maintained through controlled movements and plyometrics. Plyometric exercises can be incorporated into warm-ups 4-7 times per week. Skipping is a simple and effective plyometric activity practiced by sprinters. Lateral jumps and combinations of jumps are acceptable variations of plyometrics. A plyometric session should prioritize quality of movement and freshness over fatigue.
Evidence detail
01Hypertrophy of type 2A muscle fibers is considered a key factor in aging (Peter Attia).
02Power training can be maintained through controlled movements and plyometrics (Peter Attia).
03Jump training can improve bone mineral density (Andrew Huberman).
04Maintaining power is a key goal to fight against age-related decline (Peter Attia).
05Maintaining power is crucial for preventing falls and maintaining quality of life in older adults (Peter Attia).
06Maintaining power is likely more critical for women due to potentially faster loss of type 2 muscle fibers (Peter Attia).
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07Plyometric exercises can be incorporated into warm-ups 4-7 times per week (Bryan Johnson).
08Skipping is a simple and effective plyometric activity practiced by sprinters (Andrew Huberman).
09Proactive efforts in midlife to maintain power can help preserve this ability for a longer duration (Peter Attia).
10Lateral jumps and combinations of jumps are acceptable variations of plyometrics (Peter Attia).
11A plyometric session should prioritize quality of movement and freshness over fatigue (Andrew Huberman).
12Power is directly related to healthspan and quality of life (Peter Attia).
13Plyometrics and sprinting can increase speed, mobility, and longevity (Andrew Huberman).
Caveats
Single-leg jumps with a single-leg landing increase injury risk compared to two-leg jumps and landings (Peter Attia). Joint pain and central fatigue in midlife women can complicate the recommendation to maintain power through high-impact exercises (Peter Attia).