#261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D.
The Peter Attia Drive
Peter Attia’s Centenarian Decathlon Exercises List
The list includes various exercises and activities that Peter Attia believes are important for maintaining physical fitness and functionality as one ages. These include: picking up a 30-pound child from a squatted position, getting up off the floor with one point of support, placing a 30-pound suitcase overhead, dead hanging for 30 seconds, farmer walking with 25% of body weight in each hand for one minute, pushing a weighted sled for 100 feet, walking up and down stairs with feet pointed perfectly forward, standing on one leg with eyes open for 30 seconds and with eyes closed for 15 seconds, doing a single-leg get-up without support, performing a hex bar deadlift with body weight for five reps, doing dumbbell lunges with perfect form and 15% of body weight in each hand for 10 reps, covering three miles in one hour by foot, carrying 20 pounds up four flights of stairs, achieving a VO2 max above 30 milliliters per minute per kilogram, treading water for 10 minutes, scaling a ledge at shoulder height or pulling oneself out of a pool onto a deck 12 inches above the water surface, performing a leg glute bridge without loading the lumbar spine for 15 reps, and doing a plank with scapula retracted and no hip sag for one minute.
