Exercise Scientist Dismantles My Longevity Workout (Dr. Andy Galpin)
Bryan Johnson
Nov 18, 2024
Mindsip insights from this episode:
Incorporate taps to enhance stability during challenging positions
To rapidly improve stability, have a partner give you light, unpredictable taps while you hold a challenging position like a step-through.
Achieve active stability for complex movements
The goal is not just simple balance but active stability, which is the neural control to maintain position during complex or loaded movements.
End high-intensity workouts when posture fails, not fatigue
During high-intensity intervals, your workout should end when your posture or technique fails, not just when you feel tired.
Incorporate stretching between strength sets to enhance movement quality
Despite research showing it may reduce peak power, stretching between strength sets is recommended to improve movement quality and reduce muscle tightness.
Focus on heavy, low-rep exercises for core strength
Your core training should include heavy, low-rep exercises for strength, not just high-rep endurance work.
Lift heavy before explosive movements for enhanced power
Perform a heavy exercise like a sled push right before a light, explosive one like a medicine ball slam to make the second movement more powerful through post-activation potentiation.
Build eccentric strength and tissue elasticity with lateral drops
The 'Lebert lateral drop' is a very safe, low-impact exercise to build eccentric strength and tissue elasticity in your knees, ankles, and back.
Squeeze glute for deeper hip flexor stretch
To get a deeper hip flexor stretch, actively squeeze the glute on the opposite side, which uses reciprocal inhibition to help the hip flexor relax.
Utilize warm-ups for skill acquisition and coordination practice
A warm-up should be used to practice complex patterns, balance, and coordination, not just to raise your body temperature.
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