Holy Cow! Every time I click on one of your videos, I see some amazing stuff. I swear I hurt my knee and ankle just watching you in this one. This was like the "Spiderman routine". You are really amazing. VERY Impressive! 👍
Hi Tony, I'm 77 and from Australia. I just came across your channel and am really impressed. Just like @AirPurificationEducation below, I think I put my knee joints out just watching you. I'm definitely going to start using your routines and see if I can do them without "carking it" in the process! I had never heard of "fast twitch fibers" before coming across your videos, so I'm amazed and want to learn more about them. 🕺
Hello from the UK- Have a great vacation. The Torque exercise is most interesting and I do a variation on the theme in a shingle area which dampens the impact. The up to 10 seconds with max. 6-7 reps for Type 2x is a relatively pleasant way to exercise and avoids the grind. A very good exercise is zig zag sprinting holding up to about 5 kg over a distance of about 30 m. This seems to work a large number of muscle groups and again is not too grinding. Once again thanks for your video and enjoy your holiday. Regards Prof. Code.
Professor Code, very well said. Actually, I always do zig zag sprinting whenever I run, including sideways, backwards and spinning. But never used Extra weight to do it except when I wear my ankle weights. I'll add a little more and try your way. Thank you as always
tu as raison avec l âge on perd de l explosivité , j ai un problème de genou , je suis obligé de pas faire de saut . Ta salle de sport est super . Great session very interesting . Have a good day
I am inspired by your videos, and incorporating many of the moves with a medicine ball, a load, placed on the crown of the head. Along with the yoga, primal movements, walking while headloading, and always the good purging breaths open mouth full exhales, it is a fountain of youth for sure.
@@60-Is-The-New-30 I had to first strengthen the neck, and it took a long time before I had strength to do more movements without risking a tear of soft tissues. I recommend first simply standing, with the full exhale breaths and expanding standing posture by erecting the spine and sending the load up to the sky a tiny bit, and relaxing into that big spacious standing posture. Then walking with small load, like 5-10 pounds. One guy I am working with just walked two miles with 30 pounds on his head the other day, and reported great benefits. He is around 30 years old, and in good shape. Folks in poor health need to definitely start slow, and even without weight, like using a soccer ball or something like that. Simply enforcing the perfect cervical posture, and stabilizing that region, is incredibly impactful on brain stem, CNS, and maybe everything. The head is the ‘palace of the jing’, and jing = physical body. The whole physical body is reflected in the head.
@@60-Is-The-New-30I'll watch your back catalogue when I get time, it's the stuff that fascinates me too, longevity, performance, and just feeling good !
@@60-Is-The-New-30Thanks. I've only fairly recently got into the sprints and plyo drills side of things after reading up on the benefits, now I'm hooked. The main things I was working on were gymnastics rings skills and ground movement, mostly slow training
Reckon a lot of this would be even easier with a weighted vest, you could balance yourself better, although you are looking great mate. Working on improving vertical leap is a good one too and great to set goals with, gets you focusing on improving your legs/spring.
Thank you for this practice, Do you warm up before this workout? Very good inspiration for my routine :) thanks for sharing, Tony! Greetings from Poland !
Good video.! Routine; do you stick to a routine (s) ? So many great exercises. Do you have many routines, or keep a basic one with additional activities to help weaker areas?
Actually, I can do these tomorrow with no problem, and I'm not kidding you. I am that used to these. I also ran for an hour yesterday in 100 degree weather, did 30 minutes of stair plyos yesterday also. My body is used to these. I listen to my body. It tells me when a certain part is well rested and I do not fight it. I normally do these workouts every 2 to 3 days. But never the same ones. I try to shock and confuse my muscles always
Good stuff. But make no mistake people. This is advanced even for younger folk. This guy is very atypical. I am not a fan of those half balls. Real easy to roll an ankle on a bad day. Very inspirational as always , and definitely in reach for seniors who have been training and keeping high levels of fitness throughout their lives.
@georgekondylis6723 hi George. Thank you for the feedback and me being atypical😀 You are correct. I am planning to change how society looks at older people. I heard Peter Attia say that there will never be in his lifetime an 80 year old that can literally move, run, jump, have the agility, etc like a 40 year old. I'm going to prove him wrong. When I'm done, society will change how older age is looked at. I'm not stopping until I accomplish this!!!!
Tony...thanks for these tremendous videos. How many times a week would you recommend to perform these exercises? Have these replaced your strength/resistance exercises?
I recommend once per week for beginners and twice per week for anyone else. No, these exercises have not replaced my strength/resistance exercises at all. These are part of my overall exercise regimen. Actually, I did resistance training a couple of hours after the routine you just saw. Plyometrics are part of my entire routine which includes: Balance Strength Power Endurance Reflexes Stability Agility Mobility Speed Proprioception Flexibility Coordination RECOVERY!!!! Continued Education!!!! That means I do -resistance and strength training - plyometrics - sprinting - calisthenics - balance - proprioception - jogging - stretching/yoga - constantly studying the field of longevity, dieting, and supplements - my creation (Plyoception Exercises) Everything we lose as we age must be covered from all angles, including brain power. No stones left unturned!!!
Tony... as you have correctly stated and I have now realised we need to do it all with no stone unturned. Thanks for the time you have just spent in answering my question 👍
Gonna try these weighted jumps. I can jump (unweighted) 2-footed onto a 33" box and my basketball olaying 15yo son who works out with me can easily jump onto a 36" box. We do jump training together. We also do the spin jumps 2x10 each way.
Do you think a systematic martial arts program like karate is well suited for fast twitch fibers? I do cardio and strength training regularly. Thank you for all the knowledge
Of course it is. But I don't think it would hit the type 2x muscle fibers. It would mostly get the Type 2a muscle fibers. Anything over 10 seconds will not get the Type 2x.. Karate does not do all out movement that lasts 6 seconds or 8 seconds.
If in your seventies you're able to practice this routine 2-3 times per week, in addition to 3 every short sessions of sprinting 2-3 times per week and 60 MN daily brisk walking you will certainly have the ultimate anti-fraily exercise protocol for your age.By the way what is the height of the wood cube you jump on? Thank you Tony.
What do I recommend? There are probably many thing you're not doing right 30 is young to have knee pains, although many your age have them. For one, you are probably using too much weight when doing legs. And possibly your ligaments and tendons are not as strong as your muscles. Second, you're probably not stretching. Stretching should be done daily, even on your days off. Hold each pose for at least 30:seconds. Third, you may be overweight, and it does not have to be fat. It can be muscle weight. Take super hot showers, especially targeting your knees. Massage your knee area with upward motions Slow down with the heavy lifting unless you get your tendons and ligaments stronger and more flexible. Light weight, up to 20 to 30 reps range. I find the machines best for this. They isolate them. Also, you must strengthen your hamstrings and Tibialis Anterior Muscle. Extremely important!!!! All the best to you.
Off the bat, I would immediately say plyometric push-ups (clapping push-ups), medicine ball throws, battle ropes would work somewhat but I think they would hit type 2a more, weighted dips, heavy dumbells curls. Personally, I think any exercise can be turned into one that hits the type 2x. You just gotta move as fast as possible but for less than ten seconds. Explosive Movement: Perform each rep as quickly and powerfully as possible. Heavy Load: Use a weight that is challenging and promotes maximum effort within the short duration. Short Duration: Keep the exercise duration to less than 10 seconds to ensure the fast-twitch fibers are being targeted. Why do I say less than 10 seconds? Focusing on durations of less than 10 seconds for targeting type 2X fast-twitch muscle fibers is crucial for several reasons... Energy Systems: Type 2X fibers primarily rely on the phosphagen (ATP-PC) system, which provides energy for short, explosive movements lasting up to about 10 seconds. This system allows for maximum power output, which is essential for recruiting type 2X fibers. Fatigue Resistance: Type 2X fibers fatigue quickly. To maximize their recruitment and effectiveness, exercises should be short and intense, avoiding the fatigue that comes with longer durations. Maximal Effort: Maintaining maximal effort and speed is easier in short bursts. Longer durations often lead to a decrease in power and speed, shifting the workload to more endurance-oriented muscle fibers (type 1 and type 2A). Neural Activation: High-intensity, short-duration exercises optimize neural activation patterns necessary for recruiting type 2X fibers. Prolonged efforts tend to alter these patterns, reducing the focus on explosive power. By following these rules, I personally change any exercise into one that hits the Type 2x. And I do do this!
@@60-Is-The-New-30 Thanks! I competed in martial arts & boxing when I was young, so I've been considering getting a heavy bag &/or speed bag just for the reflex exercise.
@cefrayer heck yes. Reflexes are so important. You know, what I find incredible for reflexes, ping pong. Sounds crazy but you'd be surprised. I also play handball. American Handball. Excellent for agility and reflexes
@@60-Is-The-New-30 OMG! I can't believe you suggested ping pong (aka, Table Tennis (TT)). Here's a video of me ~18 months ago doing drills with my robot (I'm much fitter now). Unfortunately, I don't get to play much TT these days, but I've got a long history in the sport. During the week after Christmas 2005 (when I just 45yo), I spent a week at Notre Dame training with then U.S. Olympic Coach & 5x U.S. Men's Singles Champ, Dan Seemiller. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-DxNkR26ZGp4.htmlsi=Jg5QatjiVmSgZrf0
Hi. My apologies for the late reply. I just found your comment in the review section of RU-vid Studio because you shared a link. So, you are fully aware how good table tennis is. And you play against a robot at that.
I actually disagree. It actually helps your knees and bone density. I've been doing these for 45 years, literally. I have no knee, hip, or back pains at all. One thing I learned early on. Protect your body because 99% of people don't or don't know how. I have my own methods of avoiding lifelong injuries. That's why I can train every day, 7 days per week with no problem. Ego must be always left aside. Rule number 1
@@60-Is-The-New-30 If it works for you that's great. I am 10 years older than you and find impacting the knees too savagely does not agree with my body. I admire your strength and agility but truly believe a lot of our health lies in our genetics. I am no slouch and have been involved with keeping fit all my life but am definitely finding it harder as I age Good luck on your journey.
@barrybeech4774 I understand what you're saying but I disagree with that genetic excuse. There is no genetics that will protect your knees. I player organized tackle football for years as a running back. I powerlifted. I ran track, I played baseball and was scouted for the White Sox at the age of 16. I boxed. I basically did it all in many sports. You say genetics. I have or had 7 brothers who were all athletic. Not one of them did not suffer from joint pain. It's far from genetics. Not even close. No such thing exists when you get up in age. It's about knowing how to train correctly, avoiding gaining any type of weight as you age, knowing what foods and supplements to take, avoiding DRUGS SUCH AS TRT, STEROIDS, etc ( yeah, the same ones that many on this RU-vid channel have accused me of being in) and much more. I stretch for 40 minutes every night before sleep for decades. I bust my ass to stay pain-free. More than the workouts themselves. Far from genetics. Anyway, thank you for the feedback.!!!
@@60-Is-The-New-30 No two bodies are the same, what works for one may not work for the other. To say that if you exercise, maintain a healthy weight etc, you become bulletproof is just bullshit, there are a lot more factors that come into play my friend.
@barrybeech4774 no one said anything about being bullet proof, but you downplay it as if it's genetics. Many people make these excuses. I don't. I don't believe genetics have anything to do with anyone that trained their entire life to stay fit in older age. If you think I do what I do at my age because of genetics, you are clearly mistaken. Not even close. And where do I say I'm bulletproof. Far from it, that's why I bust my ass to stay pain free.
