Centenarian Decathlon
Peter's exercise training framework: define target activities for the last decade of life, identify the physical traits required, and back-cast a training plan built on four pillars — stability, strength (with power), aerobic efficiency (Zone 2), and VO2 max.
Assembled by Cited from Peter Attia's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
5-
In a protocol
Foundational training of motor control, coordination, force dissipation, balance, intra-abdominal pressure, rib mobility, and foot mechanics.
“you have to have stability, you have to have the chassis
TP▶ 57:00Certaintyexplicitstrong endorsementFoundation: chassis and tires — stability -
In a protocol
Build and maintain strength (and power as a sub-component) as one of the four pillars of exercise.
TP▶ 58:00Certaintyexplicitstrong endorsementStrength (with power as sub-component) -
In a protocol
Maximize aerobic efficiency / fat oxidation — your 'all-day pace' — as the base of cardiorespiratory fitness.
“the base of the triangle is the aerobic efficiency
TP▶ 58:00Certaintyexplicitstrong endorsementBase of cardiorespiratory triangle — aerobic efficiency -
In a protocol
Train peak aerobic output (VO2 max) as the apex of cardiorespiratory fitness — the engine size.
“VO2 max. That's most adequately thought of as the engine size
TP▶ 58:00Certaintyexplicitstrong endorsementPeak of cardiorespiratory triangle — VO2 max / engine size -
In a protocol
Train for the physical and cognitive tasks you want to perform in your final decade by back-casting today's training from a list of target activities.
“the thing I want to train for is to avoid this
TP▶ 50:00DosageDefine target activities for end of life, identify physical requirements (VO2 max, strength, mobility), back-cast training plan to meet themCaveatsNot appropriate if training for specific sport competitionCertaintyexplicitstrong endorsementOverall framework / mental model
How this protocol has evolved
Concept came to Peter in summer 2018 after attending a funeral; he later co-founded the company 10 Squared to train people using this framework.