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
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
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
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.
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
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.👍👍👍
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.
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! :)
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. 💪👍
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.
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 .
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 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.
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.
@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. 👏🙂❤
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
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?
@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
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 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 👍
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.
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💯‼️🏆👑💪🏾✌🏾👍🏾🗽
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!
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 👌
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.
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.
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
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?
@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.
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.
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👊👊👊👊👊
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! 👊🏼
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..
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 👍
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
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.
There is no better exercise than sprinting, in my experience! It builds muscle all over, burns fat and is functional so it can increase effectiveness and speed of other movements. Just stretch very well beforehand!
