Strength / Centenarian Decathlon Training
Strength training emphasizing eccentric and concentric work, hip hinging without axial loading, single-leg movements, grip/carrying capacity, and benchmark tests for power.
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
8-
In a protocol
Train both concentric (acceleration) and eccentric (deceleration) phases — eccentric weakness is a common cause of falls and injury, especially with age.
“the concentric phase is basically the go, and the eccentric phase is the slow
TT▶ 1:26:20DosageUse slow negatives, eccentric-focused exercisesCertaintyexplicitstrong endorsementTrain both concentric and eccentric phases -
In a protocol
Use single-leg step-ups as a key strength exercise — no axial loading, exposes asymmetries, and trains eccentric strength on the way down.
“the step up might be the single most important one for people to do
TT▶ 1:28:40Certaintyexplicitstrong endorsementStep-ups as central exercise -
In a protocol
Nordic hamstring falls train pure eccentric hamstring strength; beginners should use assistance.
“a Nordic rollout, a Nordic fall for a hamstring exercise
TT▶ 1:28:20DosageStart with assistance; lower slowlyCaveatsMost people lack starting strength to do unassistedCertaintyexplicitrecommendationNordic hamstring curls for eccentric hamstring strength -
In a protocol
Train to carry half your body weight in each hand for one minute as a strength benchmark.
“carry half their body weight in each hand for a minute
TT▶ 1:34:00DosageHalf body weight per hand, 1 minuteCertaintyexplicitstrong endorsementFarmer's carry — half body weight per hand, 1 min -
In a protocol
Train and track grip strength — repeatedly shown to be a strong proxy for longevity and lower dementia risk.
“grip strength comes up over and over and over again in studies
TT▶ 1:34:40Certaintyexplicitstrong endorsementGrip strength as longevity proxy -
In a protocol
Use the standing broad jump as a benchmark — aim to jump further than your height lying down.
“I want to make sure I'm jumping at least 6ft on a broad jump
TT▶ 1:27:20DosageDistance >= heightCertaintyexplicitrecommendationBroad jump benchmark — distance >= height -
In a protocol
Attia rucks for an hour with 55–60 pounds, focusing on hilly terrain to combine cardio uphill and eccentric loading downhill.
“I use 55 to 60 pounds and I'll typically do an hour ruck
TT▶ 1:33:30Dosage55–60 lbs, 1 hour, hilly terrain; beginners: 1/6 to 1/3 body weightCaveatsStart lighter; military now thinks no need beyond a third of body weightCertaintyexplicitpersonal useRucking for combined cardio + eccentric loading -
Endorsement In a protocol
Attia plugs GoRuck packs and bolt-on waistbands for rucking — designed to bear weight on the hips.
“shameless plug for my friend Jason McCarthy's company Goruck
TT▶ 1:38:30CaveatsDiscloses friendship; no financial affiliationCertaintyexplicitstrong endorsementGoRuck gear for rucking