Hi everyone. I noticed that people are confused about how many sprints to do. Take a look at the study here: www.ncbi.nlm.nih.gov/pmc/articles/PMC11149070/ Look at Table 2 in the study. You need to do the following: week 1 - 4 Sets of 6 sprints week 2 - 4 sets of 7 sprints week 3 - 4 sets of 8 sprints week 4 - 4 sets of 9 sprints week 5 - 4 sets of 8 sprints week 6 - 4 sets of 9 sprints week 7 - 4 sets of 10 sprints Between each sprint that you run for about 6 seconds, you must take an 18-second break between them. Once you complete one Set, you must take a 2-minute break before starting the next Set
Hi if the 3/18 was good forV02 max and 6/54 for testosterone what was the 6/36 good for? Thanks I’m going to start doing these when I walk me dog Might just do the 6/18 and 6/54 once each week on separate occasions
@@thelastarman4882 It's just a ratio. 1:3 means you rest 3 times the amount you workout i.e workout 6 seconds, rest 18 seconds. 1:9 would mean working out 6 seconds, rest 54 seconds, and so on! You get the idea ;)
Recap Warm up well 6 second sprint 54 second recovery X4 Rest 2 minutes Repeat 6 second sprint 54 second recovery X4 Rest 2 minutes Total of 6 times 2 times a week for seven weeks
I had my total and free testosterone measured last month. I'm 53 years old. My free T was 14.2 and total was 861! I don't take any TRT, never took any drugs/PED's, EVER. Proper diet, training, being very lean/ripped and proper sleep are what works.
I am 59 ...Restarted this type of training 2 months ago as well as calisthenics etc. I have been fit all my life but the last 5 yrs I let it all slip. Regaining my waistline (lost about 5/6 lbs) and regained approximately 12lbs in muscle tissue (tissue memory) in the last 6wks....you are an inspiration sir. I am glad I found your channel!!!
Ok idea. but sprinting involves high energy. high energy = increased chance of injury. could be anything under the grass....sharp objects, holes etc. Like the other guy said grounding might be better in a walking mode. Airbike, might be better for this
59 years old, retired army 101st airborne , much respect sir, thank you for sharing this, i like this program alot , we did something like this during my training but, of course they dont let you rest, we would sprint (cant remember exactly the time) kinda short i guess, drop for push ups and then sprint back , the rest intervals you provided makes alot mores sense to me, ensuring that each set counts
Question? I just started this today. 65 years old, post chemotherapy, post salvage chemotherapy, post clinical trial chemotherapy and finally 23 rounds of radiation. Have been suffering AFIB and heart failure past two years from long term negative effects of chemotherapy damage also diagnosed COPD since 2000, again from the chemotherapy. Have been failing fast until I decided enough is enough and did week one workout this morning. using the 6/54 ratio. How many times per week should this be done? I went almost immediately from feeling like a burned-out shell to feeling better than I have in over a year. Great channel and great videos, so blessed to have stumbled upon this. Disregard the question, just watched again and caught the answer. Twice a week. Friday will be my next day.
I had those treatments too, 7 years ago and thankfully they worked but I've just slowly gone downhill in every other way since, I'm 32 and feel like I'm 80. I'm considering trying this routine myself as I practically don't exercise at all because it makes me feel so yuck. My dog would appreciate it though, so he'll have to be my motivation, poor thing.
And this study is for YOUNG soccer players - the results should be even more dramatic for older people! Will you teste this out Tony? You are one of the very few who has the long term health records & the experience to interpret the results! Once again, mind blown! :)
Short Sprint Interval Training 'SSIT' sure beats the Short High Intensity Training 'S**T' I was doing!! 🤣🤣 Just went and did my first 4 x 6 session! What a blast!!! I absolutely loved it! Started off a bit wary but by the 3rd sprint I was well into it. Started to feel it in my hamstrings by the 3rd set and thought I might need to ease up, but kept going at about 95% effort and got thru it without pulling anything! You are dead right when you said in another video 'when was the last time you did something with vigour?' (Or it might have been Dr Sean O'Mara!). I now feel absolutely invigorated and can't wait to do this again next week. Love the fact it is also variable with the rest intervals, to work on different aspects of fitness. I'm 1,000% adding this to my other scheduled runs now.👍👍👍
Growing up playing organized football in the 70s & 80s, Our coaches often made us run 5 to 10 50yd sprints at the end of our regular football practices.
Now they should do the same study but with 1min, 2min and 3 min rest (instead of 18s, 36s and 54s) to see if you get even more testosterone with longer rest periods
Hello young man. You are looking awesome in general yet alone for being sixty. You look quite fast. You sprint like I did in junior high school which was a very long time ago. I just turned sixty on June 15, 2024. Just found you and subscribed to your channel. It looks like I just found my new inspiration. Well done and keep posting. 💪👍
Running on trails, grass, sand, dirt helps with balance in bodily movement more, due to how unbalanced (sand, grass, etc) it is. It targets the psoas muscle more than running on hard, flat surfaces.
@I am longevity. Wow, this is roughly my patented workout. 10-8-6-4-2 sets of 100m sprints (about 10-12 seconds) up to* 60 seconds rest In-between sprints. In between sprint sets, I do 20 reps of calisthenics ( push ups, sit ups, lunges, sky jumps) again with up to 60 seconds rest. That's a total of 3000 meters in sprints (almost 2 miles) and 100 reps of full body calisthenics. My goal is to add more and different calisthenics in between sprints. This is the most effective training in my arsenal. It's wild that you pulled out the study. Confirmed my intuition. Another great video 💫 thank you for sharing. You are an impressive man. I'm always intrigued when I see people maximize their potential. 👏🙂❤
im 18 y/o guy i find this very inspiring . i used to do similar kind of sprint training about 2 years ago when i used to compete in soccer . great for gh and test .
I just wanna say thank you for this simple video that explains how really accurate these points are into making high Testosterone levels. Keep up the good work.
100% do recommend warming up as I know a lot of Touch Footy players tear their calf muscles because they turn up, jump on the field and then 💣💥 😱 😭 I have had TWO torn at different times and a few times when I thought its was good to go I tore it again 😭 scheeesssss 😕. So yeah, warm up 👍
i would simplify all of this. I am 73, strong and lean. Great consistent results from running moderate hills, 10x up, resting on way down 5 times a week . Usually its around 20 seconds up, 40 seconds down, heart spikes to 85% max on way up. Or can simply climb the hills in a low squat position. I also lift weights 4x a week either very high reps with lighter weight to exhaustion or heavier weight and fewer reps 4 sets around 15 reps. Keep it simple. My body actually looks like that of a very fit 30 year old.
@kevinmcgettigan7447 😂 imagine an 80 year old getting on a football field with college players and outrunning them. 😂 Now, that would be the ultimate Badass!!!!
@@60-Is-The-New-30 for sure! It really is all about fast twitch 2X fibers. That’s why we watch sports and want to retain that twitchyness to handle any situation
There was a great article a few years ago by Craig Marker about "high intensity REPEAT training" which was very similar, advocating "luxurious" rest intervals to allow the body to recover its ATP supply, rather than continually breaking it down into ADP and AMP and causing more free radical damage. It also allows you to actually give 100% on each interval.
Surprised to see how fluid your sprints where. Very impressed. Sprinting is the mother of fitness. I'm 45yrs old.. been running consistently for 9 years. This is awesome and thank you. I will try this
A doctor in the 1930's noticed that longshoreman rarely get heart disease. Their routine of packing fish is 95% cardio packing the fish then 5% weights moving the packed fish. Your video seems like a great addition to the interval concept. Thanks for sharing
Great stuff. This can also work with plyometric jumps, as long it is very hard effort for the period of time. 6s sprint and 18 seconds rest is a different ball game after the third set, oxygen debt will kick in and I can see why that one pushes up the vo2max 👌
Complete 4 sets of 6 seconds sprints and rest 54 seconds between each sprint. This constitues as one set. Rest 2 minutes between each completed set.. Repeat for 5 additional sets for a total of 24 actual sprints. Is this correct?
I just subscribed to your channel. Some really good information for us older guys, The OG’s. You sound like a New Yorker, I’m a native New Yorker myself💯‼️🏆👑💪🏾✌🏾👍🏾🗽
You can set a timer to beep every minute and just make sure your sprints are six seconds. I'll bet pushing a sled is also a great option if you can't sprint!
Garmin can be programmed to do this. I do all my training by inputting the rep and intervals times beforehand. Allows you to concentrate on the effort rather than thinking about stop/starting the watch all the time 👍
Yeah, i noticed when I do my sprints I have more motivation to work out. I know it burns waist fat fast. I didnt realize it was raising my testosterone. Definitely motivates me more to get back into sprinting again. Thanks Mr. I AM LONGEVITY! just suscribed!
when I was 13 years old I trained with sprints. I am now 55 years old I had forgotten. Thanks for reminding me of this workout. I'll start from the base 6/54 then I'll see how my body reacts. thanks again. greetings from Italy.
Nice!! According to the study's chart that you posted (thank you for doing that), it is 4 sets of 6 sprints , 54sec between sprints, 2min between the sets for 1st week, each week after you add one sprint per set. Thanks for researching and posting this study. I plan on working through this summer.
my brother blessed ang Greetings to you i am 56 and you have made me truly overstand the saying life begings at sixty i am deeply impressed love the mentor ship i am on board with it blessed love to you and your community
Hello from UK- Very interesting study & thankyou for sharing it with us. I have found something similar empirically with my training methods for explosive speed. Ultimately if you train like this you need in my opinion to warm up with similar exercises for at least 20 minutes gradually increasing the intensity before you go for it. I am finding that about 2 to 3 times a week is the maximum sustainable frequency with cross training in between. Regards Prof. Code.
Prof. Code. That's what I do. 2x weekly. However, I still do other running every other day. And I did mention in the video that you must warm up good for this
Very well explained. Thanks for the demo, that really helps a lot. I'm not in my sixties yet but this is so good for everyone. I remember doing training like this at high school.
@SuperDak13 technically speaking, you are absolutely CORRECT. But when old school people work out, that's how we say it, lactic acid build up"😀 and this is not an excuse I'm making. It's a fact.
1. warm up good 2. If cant sprint, use stationery bike 3. Twice a week, say monday and friday. One thing i'd like to know - Does this help maintain fast motor units?
Definitely going to try this,been at the interval training thing for awhile. But I usually did 30 seconds on and min off deal,but sometimes I'd skip waiting the min and go again after 30 secs lol. Also like the deal of it lowering cortisol,which I think would help with my on and off again insomnia.
This is Great Man, thank you from a young Man. Even doing sprints inconsistently for me have increased my testosterone/libido/muscle mass. Also doing a 100 or more burpees a day or 500 plus pushups a day had similar results. Let's get it Gentlemen! 👊🏼
A late comment but just wanted to say thanks for this. I started adding this to my routine and already I feel less fatigued, more energetic, and my strength workouts are also quicker as a result as I spend less time recovering per set. Not sure if it's increased testosterone or improved sleep quality as I have no measuring tools to measure this. But going by how I feel - I feel great. I do it twice per week as recommended, but I do the 9:1 SSIT on one day, and 3:1 SSIT on the other day as I also want the vo2-max benefits. Are you still doing this twice per week? If so, it would be great to see an update on your results so far and at the end of the 7 weeks. Keep up the amazing work you do.
@Ferienpapst hi. Just so you are aware. It's not the same thing. Once you sprint over 10 seconds, you are using a different pathway for energy. You must remain under 10 seconds for this to work. Let me break down why: The three primary energy pathways utilized during running are the ATP-PCr (Phosphagen) system, the Glycolytic (Anaerobic) system, and the Oxidative (Aerobic) system. Here's a breakdown: 1. ATP-PCr (Phosphagen) System Duration: 0-10 seconds Activity Type: High-intensity, short-duration activities like sprints, heavy lifts, or jumps. How it works: - This system uses adenosine triphosphate (ATP) and phosphocreatine (PCr) stored in muscles for immediate energy. - ATP provides energy by breaking down into adenosine diphosphate (ADP) and inorganic phosphate (Pi). - PCr helps regenerate ATP from ADP, allowing for continued high-intensity effort. - This pathway does not require oxygen (anaerobic) and produces energy very quickly but depletes rapidly. Example: A 100-meter sprint uses the ATP-PCr system almost exclusively. THIS ACTIVATES TYPE 2x Muscle Fibers 2. Glycolytic (Anaerobic) System Duration: 10 seconds to 2 minutes Activity Type: Moderate to high-intensity activities like 400-meter runs, high-intensity interval training (HIIT). How it works: - This system breaks down glucose (sugar) from blood or muscle glycogen to produce ATP. - The process of glycolysis does not require oxygen (anaerobic). - Pyruvate is produced from glycolysis, which can be converted to lactate if oxygen is not available, causing a build-up of lactate and hydrogen ions (leading to muscle fatigue). - This system provides a moderate amount of ATP and is slightly slower than the ATP-PCr system. Example: A 400-meter sprint relies heavily on the glycolytic system. THIS ACTIVATES TYPE 2a muscle fibers 3. Oxidative (Aerobic) System Duration: Longer than 2 minutes Activity Type: Low to moderate-intensity activities like long-distance running, cycling, or swimming. How it works: - This system uses oxygen to produce ATP through the processes of the Krebs cycle and the electron transport chain. - It can utilize carbohydrates, fats, and sometimes proteins as fuel. - The oxidative system produces the most ATP but at a slower rate compared to the ATP-PCr and glycolytic systems. - It is sustainable over long periods, making it ideal for endurance activities. Example: A marathon runner primarily uses the oxidative system. THIS ACTIVATES TYPE 1 Slow-Twitch Muscle Fibers This study shows that you must stay under 10 seconds, where you activate the Type 2x Fibers. You can do what you like but it's not the same thing.
Ok, if it works then do this: Show us your testosterone levels now Then as you continue with this exercise, Show us your results every week for 6 months. There's always a study for something. Show us what you advocate
I suggest you contact the researchers of the study. I'm not claiming anything. I'm just sharing the study. You don't like it or believe it, I still lose no sleep. Contact them and call them liars. See how that goes. Now, have a wonderful day!!! And don't forget to sprint. It will make you more manly!!!! www.ncbi.nlm.nih.gov/pmc/articles/PMC9312330/ pubmed.ncbi.nlm.nih.gov/37689381/ www.sciencedirect.com/science/article/abs/pii/S003193842300269X militarymuscle.co/blogs/guides/sprinting-boost-testosterone journals.physiology.org/doi/full/10.1152/japplphysiol.01419.2012 www.researchgate.net/publication/235886234_Dihydrotestosterone_is_Elevated_Following_Sprint_Exercise_in_Healthy_Young_Men RIGHT, GOT IT!!! 🤣🤣🤣🤣 Now SCRAM WITH YOUR NONSENSE!!!! Right back at you👊👊👊👊👊
Each sprint is 6 seconds long - with a 54 second break before the next sprint. It's 4 sprints as shown, wait 2 minutes, do another 4 sprints, wait 2 minutes; do another 4 sprints, wait 2 minutes do 4 sprints, wait 2 minutes, do another 4 sprints, wait 2 minutes; do another 4 sprints, wait 2 minutes . There's your six sets. Do the whole thing twice a week for 7 weeks.
I'll definitely try this, my body is way too use to my regular sprint routine. Plus I feel more lethargic these days and I know I'm low in testosterone..
I am now 8 weeks back into weight training, some pretty positive progress on my strength and I will be using this method as a mini cut. I will do indoor cycling because of my weight, but if everything goes well next one would be running :) Keep me accountable! I shall be back in this comment on the 13th of September to let you know what had happened lol :D
Will do! I m a 1 week behind as I postponed the start date (did only 1 session on my start week so I decided to start later). But I will get back with the final comment. So far so good!
I work my legs much more than my upper body. People lose their legs as they age more than anything else.And they lose their torque. This is why all older people move slow and have no agility and mobility. I do a lot of plyometrics and weighted exercises but not like I used to when I powerfifted
As a 67 year old in tacky shape 6"1" at 220lbs if I did just one SSIT I would probably suffer a heart attack. I am healthy with no record of any medical issues, just out of shape. Where can people like myself start. I ride my bike but you said it does no good. I would love to get to your level but I would sure like a roadmap of suggestions how to begin incorporating exercise into my life. *** I like your routine on the stationary bike at the end of your video 👍
New subscriber here! I’m very impressed with you and you inspired me. I’m on my early 50’s, working out 3x per week, still sexually active and I’m worried that if I reach your age, I will lose that sexual drive. Since you’re able to improve your testosterone level, at your age, are you still sexually active?
I'd certainly take an 8% improvement in VO2 max. I'm 64 and was somewhat surprised to find my serum testosterone to be 30.9 nanomoles/litre when the reference range was given as 6.6-25.7. I think diet s a massive part of this because my training regime is only light to moderate these days.
Nice training, I also do sprints on my spinning bike I follow the Tabata protocol 20" on, 10" off for 8 rounds , every set you must use all the energy you have inside you , it's exhausting but works well for me.
Hi everyone. I noticed that people are confused about how many sprints to do. Take a look at the study here: www.ncbi.nlm.nih.gov/pmc/articles/PMC11149070/
Look at Table 2 in the study.
You need to do the following:
week 1 - 4 Sets of 6 sprints
week 2 - 4 sets of 7 sprints
week 3 - 4 sets of 8 sprints
week 4 - 4 sets of 9 sprints
week 5 - 4 sets of 8 sprints
week 6 - 4 sets of 9 sprints
week 7 - 4 sets of 10 sprints
Between each sprint that you run for about 6 seconds, you must take an 18-second break between them.
Once you complete one Set, you must take a 2-minute break before starting the next Set
I love your videos! Thank you for all the information. Quick question - shouldn't that be a 54 sec. break between each 6-second sprint?
Hi if the 3/18 was good forV02 max and 6/54 for testosterone what was the 6/36 good for?
Thanks
I’m going to start doing these when I walk me dog
Might just do the 6/18 and 6/54 once each week on separate occasions
@@jeannetteokie5951 He just needed to specify that the 18-second break was meant for 1:3 SSIT. But everything else is accurate.
What is 1:3 ssit
@@thelastarman4882 It's just a ratio. 1:3 means you rest 3 times the amount you workout i.e workout 6 seconds, rest 18 seconds. 1:9 would mean working out 6 seconds, rest 54 seconds, and so on! You get the idea ;)
Recap
Warm up well
6 second sprint
54 second recovery
X4
Rest 2 minutes
Repeat
6 second sprint
54 second recovery
X4
Rest 2 minutes
Total of 6 times
2 times a week for seven weeks
You described it perfectly
Exercise recap
It's 6-10 reps of 4 sets.
@@60-Is-The-New-30 increase with 1 sec. either other week, right?
Bro what did you mean by 'Total of 6 times' in the second last line? I didn't understand that.
I had my total and free testosterone measured last month. I'm 53 years old. My free T was 14.2 and total was 861! I don't take any TRT, never took any drugs/PED's, EVER. Proper diet, training, being very lean/ripped and proper sleep are what works.
Excellent!!! Proves it can easily be done naturally
Lots of garlic helps too
57 . Sprinting, Chins, Battle ropes, And eating right. No Peds needed, just time and determination.. ty
i have joint problems can i do these with jump rope , hill sprints or even machins@@60-Is-The-New-30
Try to check the supplement Alphaviril from Dr Sam Robbins! Search him on youtube.
Pops is ripped! That’s why I do my calisthenics, hike and Jog.
Damn right. Ripped for life
Uncle is built different indeed.
Alphachad😂
Something tells me we are gonna have lots of ripped pops in the future
@@laprechaun12ripped pops and femmeboy nephews in the near future🤭
I’m 68 yrs old and sprint randomly a couple of times every day. I like the structure of this sprint program. I tried it today and loved it.
Excellent. I am glad this info helped you!!!!
Did you complete the whole workout or did you reduce a set?
@@No_name_22703 yes
@@No_name_22703 yes, 6 reps per set and 4 sets in total.
excellent you are a good man
I am 59 ...Restarted this type of training 2 months ago as well as calisthenics etc. I have been fit all my life but the last 5 yrs I let it all slip. Regaining my waistline (lost about 5/6 lbs) and regained approximately 12lbs in muscle tissue (tissue memory) in the last 6wks....you are an inspiration sir. I am glad I found your channel!!!
Thank you for sharing. Yes, the wonderful muscle memory is amazing.
Run on the grass grounding. No shoes. Better results. Take friction off of your joints.
Great tips. Thank you
Beach is better
Grounding is better to do it walking not for sprinting
@@rgb2284 you can still get adapted to it, it will build bullet proof feets and ankles
Ok idea. but sprinting involves high energy. high energy = increased chance of injury. could be anything under the grass....sharp objects, holes etc.
Like the other guy said grounding might be better in a walking mode.
Airbike, might be better for this
I did something like this in 2004 and felt amazing. I need to get back this now that this video reminded of it. Thanks, I’m 68 now
Sprints are incredible!!!
I do sprint but i don't understand how many sets, and interval time in total.is it 12 sprints with 54 seconds rest in between ?
59 years old, retired army 101st airborne , much respect sir, thank you for sharing this, i like this program alot , we did something like this during my training but, of course they dont let you rest, we would sprint (cant remember exactly the time) kinda short i guess, drop for push ups and then sprint back , the rest intervals you provided makes alot mores sense to me, ensuring that each set counts
I'm glad it is helping you. And respect to your military status.
Question? I just started this today. 65 years old, post chemotherapy, post salvage chemotherapy, post clinical trial chemotherapy and finally 23 rounds of radiation. Have been suffering AFIB and heart failure past two years from long term negative effects of chemotherapy damage also diagnosed COPD since 2000, again from the chemotherapy. Have been failing fast until I decided enough is enough and did week one workout this morning. using the 6/54 ratio. How many times per week should this be done? I went almost immediately from feeling like a burned-out shell to feeling better than I have in over a year. Great channel and great videos, so blessed to have stumbled upon this. Disregard the question, just watched again and caught the answer. Twice a week. Friday will be my next day.
Wishing you all the best!!
I had those treatments too, 7 years ago and thankfully they worked but I've just slowly gone downhill in every other way since, I'm 32 and feel like I'm 80.
I'm considering trying this routine myself as I practically don't exercise at all because it makes me feel so yuck.
My dog would appreciate it though, so he'll have to be my motivation, poor thing.
You are an inspiration!! Wishing you a full and complete recovery
I wish you all the best ❤❤
The study was done with "thirty-six young male amateur soccer players", averaging 17.5 years of age, which is the age of peak testosterone production.
And this study is for YOUNG soccer players - the results should be even more dramatic for older people! Will you teste this out Tony? You are one of the very few who has the long term health records & the experience to interpret the results! Once again, mind blown! :)
Hey there. Thank you for the great feedback as usual. Of course I'm going to test it out. Interesting study indeed
@@60-Is-The-New-30 You're very welcome! Part of my MCL rehab will involve stationary bikes so me too! :
@@60-Is-The-New-30 PS I got hold of some DHEA 50mg - do you still take/recommend it? (Your video has comments turned off)
@nottherealmccoy4955 I didn't know you had an injury
@nottherealmccoy4955 I never turned off comments. That's weird. I'm checking this now
Short Sprint Interval Training 'SSIT' sure beats the Short High Intensity Training 'S**T' I was doing!! 🤣🤣
Just went and did my first 4 x 6 session! What a blast!!! I absolutely loved it! Started off a bit wary but by the 3rd sprint I was well into it. Started to feel it in my hamstrings by the 3rd set and thought I might need to ease up, but kept going at about 95% effort and got thru it without pulling anything! You are dead right when you said in another video 'when was the last time you did something with vigour?' (Or it might have been Dr Sean O'Mara!). I now feel absolutely invigorated and can't wait to do this again next week. Love the fact it is also variable with the rest intervals, to work on different aspects of fitness. I'm 1,000% adding this to my other scheduled runs now.👍👍👍
This is excellent feedback. I'm so glad to hear this. And I'm happy it's working for you. Thank you for sharing
Growing up playing organized football in the 70s & 80s, Our coaches often made us run 5 to 10 50yd sprints at the end of our regular football practices.
I also grew up playing organized baseball and football in the 70s, 80s and 90s, and some in the 21st Century. I know exactly what you're saying
Now they should do the same study but with 1min, 2min and 3 min rest (instead of 18s, 36s and 54s) to see if you get even more testosterone with longer rest periods
How about sprint for 1 second and rest for a month ... Sounds more up my alley
Hello young man. You are looking awesome in general yet alone for being sixty. You look quite fast. You sprint like I did in junior high school which was a very long time ago. I just turned sixty on June 15, 2024. Just found you and subscribed to your channel. It looks like I just found my new inspiration. Well done and keep posting. 💪👍
Welcome to my channel and thank you for the sub and your kind words!!!!!
What's your age
@johns3668 it's 60. I only mentioned it all over my channel a million times🤣 And the guy that began the thread here also mentioned it.
@@60-Is-The-New-30 first video I've ever watched don't make me want to make it the last haha
😂@@60-Is-The-New-30
🔴Run on grass good for join knees... avoid running on hard surfaces
You are right
Plus it works your muscles more when the ground is softer, you burn more calories and get more gains than on hard top.
Run barefoot or with minimal footwear
Hill sprints for me are best.
Running on trails, grass, sand, dirt helps with balance in bodily movement more, due to how unbalanced (sand, grass, etc) it is. It targets the psoas muscle more than running on hard, flat surfaces.
@I am longevity. Wow, this is roughly my patented workout. 10-8-6-4-2 sets of 100m sprints (about 10-12 seconds) up to* 60 seconds rest In-between sprints. In between sprint sets, I do 20 reps of calisthenics ( push ups, sit ups, lunges, sky jumps) again with up to 60 seconds rest. That's a total of 3000 meters in sprints (almost 2 miles) and 100 reps of full body calisthenics. My goal is to add more and different calisthenics in between sprints. This is the most effective training in my arsenal. It's wild that you pulled out the study. Confirmed my intuition. Another great video 💫 thank you for sharing. You are an impressive man. I'm always intrigued when I see people maximize their potential. 👏🙂❤
There you go. You were doing this without even realizing it, but your gut told you so.
Excellent
im 18 y/o guy i find this very inspiring . i used to do similar kind of sprint training about 2 years ago when i used to compete in soccer . great for gh and test .
Thank you young man!!! Don't ever stop your training. Your body will remain youthful its entire life.
Tony, im watching from Kidderminster in the UK
Great work..keep doing what you're doing.
Thank you very much for your support. Much appreciated!!!
The fact that you can sprint at this age itself is amazing. 99% wouldn't be able to. Kudos!!
Thank you, but I am about to post a video where I am nearing the world record for the 60 meter dash for the 60 to 64 age group!!!
I just wanna say thank you for this simple video that explains how really accurate these points are into making high Testosterone levels. Keep up the good work.
Glad it was helpful!
Now, there is a very good example of health and vitality.
100% do recommend warming up as I know a lot of Touch Footy players tear their calf muscles because they turn up, jump on the field and then 💣💥 😱 😭 I have had TWO torn at different times and a few times when I thought its was good to go I tore it again 😭 scheeesssss 😕. So yeah, warm up 👍
i would simplify all of this. I am 73, strong and lean. Great consistent results from
running moderate hills, 10x up, resting on way down 5 times a week . Usually its around 20 seconds up, 40 seconds down, heart spikes to 85% max on way up.
Or can simply climb the hills in a low squat position. I also lift weights 4x a week either
very high reps with lighter weight to exhaustion or heavier weight and fewer reps 4 sets around 15 reps. Keep it simple. My body actually looks like that of a very fit 30 year old.
Thank you for sharing
Do it on an uphill too for resistance and takes pressure off knees. Great work!
Love your channel and the knowledge you share! I’m 64 and have been training fast twitch and coordination for years! This is athletic training
We are definitely on the same page.
@@60-Is-The-New-30 I really appreciate your research and all the valuable information you provide. We still wanna be badasses even as we age!!
@kevinmcgettigan7447 😂 imagine an 80 year old getting on a football field with college players and outrunning them. 😂 Now, that would be the ultimate Badass!!!!
@@60-Is-The-New-30 for sure! It really is all about fast twitch 2X fibers. That’s why we watch sports and want to retain that twitchyness to handle any situation
@kevinmcgettigan7447 exactly, but the majority completely ignore this.
There was a great article a few years ago by Craig Marker about "high intensity REPEAT training" which was very similar, advocating "luxurious" rest intervals to allow the body to recover its ATP supply, rather than continually breaking it down into ADP and AMP and causing more free radical damage. It also allows you to actually give 100% on each interval.
Thanks for sharing that, always had a better workout at the gym too when i used to rest longer between sets
Mit dem Olympiaturm im Hintergrund, wie schön!
Great video,... This guy is an examle to follow sure!
Great information- looking forward to applying this to my workouts !
57 here. Going to add this to my HIIT/Kettle bell days
Go for it!!!
Very interesting Tony, I used to be afraid of doing sprints now I love them will try this later.
Hi Paul. Sprints do a lot more than just this. Maybe I'll make a video on it
@@60-Is-The-New-30 Look forward to that.
Surprised to see how fluid your sprints where. Very impressed. Sprinting is the mother of fitness. I'm 45yrs old.. been running consistently for 9 years. This is awesome and thank you. I will try this
You're welcome. And thank you kindly for your feedback
A doctor in the 1930's noticed that longshoreman rarely get heart disease. Their routine of packing fish is 95% cardio packing the fish then 5% weights moving the packed fish.
Your video seems like a great addition to the interval concept.
Thanks for sharing
Interstate way to put it and right on the money
Great stuff. This can also work with plyometric jumps, as long it is very hard effort for the period of time. 6s sprint and 18 seconds rest is a different ball game after the third set, oxygen debt will kick in and I can see why that one pushes up the vo2max 👌
Go for it. It's great to improvise and create your own by using the principle
Definitely going to try this. Great information thank you
Go for it. And you're welcome
Complete 4 sets of 6 seconds sprints and rest 54 seconds between each sprint. This constitues as one set. Rest 2 minutes between each completed set.. Repeat for 5 additional sets for a total of 24 actual sprints. Is this correct?
EXACTLY!!! Right on point. I did not mention that according to the study, you should add a set after every weeks.
@@60-Is-The-New-30 Thanks for the update!
Sir.... What is the approx distance to sprint?
How much sprints you do per week according to study?
@@vigneshkumar986 seconds, distance depends on how fast you sprint.
Thanks man ! Wish you good health ❤ like to see more from you sir
I have plenty more coming. Thank you for the feedback and for wishing me good health.
I sincerely appreciate that!!! 🙏
This is Truly Longevity..... Thank You
You're very welcome
You’re a great inspiration
Much appreciated
I just subscribed to your channel. Some really good information for us older guys, The OG’s. You sound like a New Yorker, I’m a native New Yorker myself💯‼️🏆👑💪🏾✌🏾👍🏾🗽
Thanks for the sub! Yankees all the way
Outstanding Information! Thanks!
Thank you
Thanks. Will try this 🙌
You can set a timer to beep every minute and just make sure your sprints are six seconds.
I'll bet pushing a sled is also a great option if you can't sprint!
These are excellent ideas👍👍👍
Garmin can be programmed to do this. I do all my training by inputting the rep and intervals times beforehand. Allows you to concentrate on the effort rather than thinking about stop/starting the watch all the time 👍
@@speedcoach6805that works really great Indeed.
Yeah, i noticed when I do my sprints I have more motivation to work out. I know it burns waist fat fast. I didnt realize it was raising my testosterone. Definitely motivates me more to get back into sprinting again. Thanks Mr. I AM LONGEVITY! just suscribed!
Glad it's working for you.And thank you very much for the subscription
I'm watching you from Senegal..., I'm really impressed!
Thank you kindly, Mr. Senegal!!!
1 second in and i already trust him
Wow. That's nice for you to say
Thank you for the valuable knowledge!
You're very welcome
when I was 13 years old I trained with sprints. I am now 55 years old I had forgotten. Thanks for reminding me of this workout. I'll start from the base 6/54 then I'll see how my body reacts. thanks again. greetings from Italy.
Excellent 👍
Thanks for sharing, Tony.
What happens to testosterone levels after the 7 weeks have been completed?
Will you continue doing this twice a week?
Andy, I do sprints year round anyway. I run all the time.
Good info as always
It definitely is Scott. Thank you
this guys a legend & is correct on 99.9% of his info.. good on ya bud
Thank you
Nice!!
According to the study's chart that you posted (thank you for doing that), it is 4 sets of 6 sprints , 54sec between sprints, 2min between the sets for 1st week, each week after you add one sprint per set. Thanks for researching and posting this study. I plan on working through this summer.
You described it perfectly
my brother blessed ang Greetings to you i am 56 and you have made me truly overstand the saying life begings at sixty i am deeply impressed love the mentor ship i am on board with it blessed love to you and your community
Thank you for this feedback 🙏👍
Hello from UK- Very interesting study & thankyou for sharing it with us. I have found something similar empirically with my training methods for explosive speed. Ultimately if you train like this you need in my opinion to warm up with similar exercises for at least 20 minutes gradually increasing the intensity before you go for it.
I am finding that about 2 to 3 times a week is the maximum sustainable frequency with cross training in between.
Regards Prof. Code.
Prof. Code. That's what I do. 2x weekly. However, I still do other running every other day. And I did mention in the video that you must warm up good for this
Definitely true used to do it , I need to go back at it
You Sir are a Legend 💪💪,
Keep it Up, Here From The UK👍🇬🇧
Thank you for the feedback
@@60-Is-The-New-30 Your Welcome, Inspiration & Motivation at 60+ Massive Respect to you. You have better drive than most 35 year olds.
@RoadBikeCC thank you
Thanks for sharing. Keep it up!
You're welcome!!!
Very well explained. Thanks for the demo, that really helps a lot. I'm not in my sixties yet but this is so good for everyone. I remember doing training like this at high school.
Thank you kindly
Good information
It definitely is. It opened my eyes, for sure!!!
The content i’m looking for
listen to your elders..
Look at em, savage! Those joints are working good
Interesting as this system looks like its designed to keep your heart rate and latic acid down but your power out-put high
Actually, the study does go into this about lactic acid buildup. And you are correct with what you said
Body does not produce lactic “acid” but lactate ;)
@@SuperDak13 I know smarty pants
@SuperDak13 technically speaking, you are absolutely CORRECT.
But when old school people work out, that's how we say it, lactic acid build up"😀 and this is not an excuse I'm making. It's a fact.
thanks for the bike advice
i’ll add this into the gym routine
You're welcome. I knew it was a must and needed mentioning
1. warm up good 2. If cant sprint, use stationery bike 3. Twice a week, say monday and friday. One thing i'd like to know - Does this help maintain fast motor units?
You can set your interval timer to 1 minute and number of sets. Rest 2 minutes. Repeat. Just sprint, count in your head 6 seconds. Rest. Etc.
That's a great idea
how can something this simple be so powerful? I just can't believe it, I'll have to try it for myself
Thanks for the video ... i'm going to try this ... and challenge myself to mix in some up hill sprints as well.
You can do it!
And 25 and my goal is to be as fit as you guys when I get older
Excellent 👍👍👍
You are inspiration 💯💯💯
Definitely going to try this,been at the interval training thing for awhile. But I usually did 30 seconds on and min off deal,but sometimes I'd skip waiting the min and go again after 30 secs lol. Also like the deal of it lowering cortisol,which I think would help with my on and off again insomnia.
This is Great Man, thank you from a young Man. Even doing sprints inconsistently for me have increased my testosterone/libido/muscle mass. Also doing a 100 or more burpees a day or 500 plus pushups a day had similar results. Let's get it Gentlemen! 👊🏼
Good work!!!!
@@60-Is-The-New-30 Thank you Sir, you as well
Namaste and thanks for sharing your wisdom
thank you namaste
Love your Channel!
Thank you so much!
Bali here! very impressed! keep it up!
Thank you
A late comment but just wanted to say thanks for this. I started adding this to my routine and already I feel less fatigued, more energetic, and my strength workouts are also quicker as a result as I spend less time recovering per set.
Not sure if it's increased testosterone or improved sleep quality as I have no measuring tools to measure this. But going by how I feel - I feel great.
I do it twice per week as recommended, but I do the 9:1 SSIT on one day, and 3:1 SSIT on the other day as I also want the vo2-max benefits.
Are you still doing this twice per week? If so, it would be great to see an update on your results so far and at the end of the 7 weeks.
Keep up the amazing work you do.
I will keep everyone posted on my progress. Thank you for sharing your experience.
What happens when you sprint longer, will it have the same effect? I like to start with sprinting as well but prefer it to be 15-20 seconds
@Ferienpapst hi. Just so you are aware. It's not the same thing.
Once you sprint over 10 seconds, you are using a different pathway for energy.
You must remain under 10 seconds for this to work.
Let me break down why:
The three primary energy
pathways utilized during running are the ATP-PCr (Phosphagen) system, the Glycolytic (Anaerobic) system, and the Oxidative (Aerobic) system.
Here's a breakdown:
1. ATP-PCr (Phosphagen) System
Duration: 0-10 seconds
Activity Type: High-intensity, short-duration activities like sprints, heavy lifts, or jumps.
How it works:
- This system uses adenosine triphosphate (ATP) and phosphocreatine (PCr) stored in muscles for immediate energy.
- ATP provides energy by breaking down into adenosine diphosphate (ADP) and inorganic phosphate (Pi).
- PCr helps regenerate ATP from ADP, allowing for continued high-intensity effort.
- This pathway does not require oxygen (anaerobic) and produces energy very quickly but depletes rapidly.
Example: A 100-meter sprint uses the ATP-PCr system almost exclusively.
THIS ACTIVATES TYPE 2x Muscle Fibers
2. Glycolytic (Anaerobic) System
Duration: 10 seconds to 2 minutes
Activity Type: Moderate to high-intensity activities like 400-meter runs, high-intensity interval training (HIIT).
How it works:
- This system breaks down glucose (sugar) from blood or muscle glycogen to produce ATP.
- The process of glycolysis does not require oxygen (anaerobic).
- Pyruvate is produced from glycolysis, which can be converted to lactate if oxygen is not available, causing a build-up of lactate and hydrogen ions (leading to muscle fatigue).
- This system provides a moderate amount of ATP and is slightly slower than the ATP-PCr system.
Example: A 400-meter sprint relies heavily on the glycolytic system.
THIS ACTIVATES TYPE 2a muscle fibers
3. Oxidative (Aerobic) System
Duration:
Longer than 2 minutes
Activity Type: Low to moderate-intensity activities like long-distance running, cycling, or swimming.
How it works:
- This system uses oxygen to produce ATP through the processes of the Krebs cycle and the electron transport chain.
- It can utilize carbohydrates, fats, and sometimes proteins as fuel.
- The oxidative system produces the most ATP but at a slower rate compared to the ATP-PCr and glycolytic systems.
- It is sustainable over long periods, making it ideal for endurance activities.
Example: A marathon runner primarily uses the oxidative system.
THIS ACTIVATES TYPE 1 Slow-Twitch Muscle Fibers
This study shows that you must stay under 10 seconds, where you activate the Type 2x Fibers.
You can do what you like but it's not the same thing.
Ok, if it works then do this:
Show us your testosterone levels now
Then as you continue with this exercise,
Show us your results every week for 6 months.
There's always a study for something.
Show us what you advocate
I'm not even gonna waste my time responding to this nonsense
@@60-Is-The-New-30 Proving what you claim is 'nonsense'?
Right, got it!
I suggest you contact the researchers of the study. I'm not claiming anything. I'm just sharing the study.
You don't like it or believe it, I still lose no sleep.
Contact them and call them liars. See how that goes.
Now, have a wonderful day!!! And don't forget to sprint. It will make you more manly!!!!
www.ncbi.nlm.nih.gov/pmc/articles/PMC9312330/
pubmed.ncbi.nlm.nih.gov/37689381/
www.sciencedirect.com/science/article/abs/pii/S003193842300269X
militarymuscle.co/blogs/guides/sprinting-boost-testosterone
journals.physiology.org/doi/full/10.1152/japplphysiol.01419.2012
www.researchgate.net/publication/235886234_Dihydrotestosterone_is_Elevated_Following_Sprint_Exercise_in_Healthy_Young_Men
RIGHT, GOT IT!!! 🤣🤣🤣🤣
Now SCRAM WITH YOUR NONSENSE!!!! Right back at you👊👊👊👊👊
😂😂😂
Each sprint is 6 seconds long - with a 54 second break before the next sprint.
It's 4 sprints as shown, wait 2 minutes, do another 4 sprints, wait 2 minutes; do another 4 sprints, wait 2 minutes
do 4 sprints, wait 2 minutes, do another 4 sprints, wait 2 minutes; do another 4 sprints, wait 2 minutes .
There's your six sets.
Do the whole thing twice a week for 7 weeks.
Wrong. Look at the pinned comment
I'll definitely try this, my body is way too use to my regular sprint routine. Plus I feel more lethargic these days and I know I'm low in testosterone..
Go for it. Remember to eat right, and don't forget the protein. Extremely important for recovery
Sir now you have my loyalty as a new subscriber
Welcome to my channel and thank you kindly for SUBSCRIBING
@@60-Is-The-New-30Thanks too.
Good job sir, you know what you’re doing!
I appreciate that!
Wonderful, I was looking for this information. I will start applying it from tomorrow
Go for it
I am now 8 weeks back into weight training, some pretty positive progress on my strength and I will be using this method as a mini cut. I will do indoor cycling because of my weight, but if everything goes well next one would be running :) Keep me accountable! I shall be back in this comment on the 13th of September to let you know what had happened lol :D
Excellent! Keep me posted
Will do! I m a 1 week behind as I postponed the start date (did only 1 session on my start week so I decided to start later). But I will get back with the final comment. So far so good!
What is a good routine to do daily? Pushups, pullups, situps? What do you do for legs?
I work my legs much more than my upper body. People lose their legs as they age more than anything else.And they lose their torque. This is why all older people move slow and have no agility and mobility.
I do a lot of plyometrics and weighted exercises but not like I used to when I powerfifted
Great video ❤
... Great to see that age is just an excuse! Saw you get up on the roof in that Knee Torque video 👍👍👍 inspiring work
Thank you for this feedback!!!1 Stay young forever!!!
@@60-Is-The-New-30 you've got a great voice and accent too 😎
@groundworkcivils7506 thank you
As a 67 year old in tacky shape 6"1" at 220lbs if I did just one SSIT I would probably suffer a heart attack. I am healthy with no record of any medical issues, just out of shape. Where can people like myself start. I ride my bike but you said it does no good. I would love to get to your level but I would sure like a roadmap of suggestions how to begin incorporating exercise into my life. *** I like your routine on the stationary bike at the end of your video 👍
New subscriber here! I’m very impressed with you and you inspired me. I’m on my early 50’s, working out 3x per week, still sexually active and I’m worried that if I reach your age, I will lose that sexual drive. Since you’re able to improve your testosterone level, at your age, are you still sexually active?
Welcome to my channel and thank you very much for SUBSCRIBING
I'd certainly take an 8% improvement in VO2 max. I'm 64 and was somewhat surprised to find my serum testosterone to be 30.9 nanomoles/litre when the reference range was given as 6.6-25.7. I think diet s a massive part of this because my training regime is only light to moderate these days.
Cool. Thx!
Cool! I do this sprinting on bike everyday many times!
is this in Munich?
Well done👏
thank you
Nice training, I also do sprints on my spinning bike I follow the Tabata protocol 20" on, 10" off for 8 rounds , every set you must use all the energy you have inside you , it's exhausting but works well for me.
That workout definitely burns some calories
Im 60 years old and daily at 4:30 am i sprint this is rocket 💪💪👍👍
Basically powerlifting for sprinting
Nice information. You look also super ripped!
Glad to have helped
Thanks for posting this, very informative and helpful 🏆🥇🏆🥇.
Wish if I can sprint as fast as you 🏃♂️, but will definitely give it a try 🥇
You can do it. But work your way slowly. You'll get faster
@@60-Is-The-New-30 Very much appreciated.
Am 60 year old, thanks for inspiring me 🙏
Great work , thanks for share this information