Latest / Wits & Weights | Strength & Fat Loss Over 40 / 73 Year Old Listener Doubles Sprinting Power in 4 Months (12-Minute Protocol) | Bonus

Transcript

73 Year Old Listener Doubles Sprinting Power in 4 Months (12-Minute Protocol) | Bonus · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Hey everyone, philip Pape here with a quick bonus episode because I wanted to share some results from a listener.
• 0:05
  Philip Pape: His name is Bruce.
• 0:06
  Philip Pape: You can find him on Instagram at Bruce and Jan Train.
• 0:10
  Philip Pape: I'll include his link in the show notes.
• 0:12
  Philip Pape: He's 72 years old, has been following the podcast for a while and also following the sprinting protocol that I talked about in episode 293, which, admittedly, I borrowed from Brad Kearns when he was on my show and his results are pretty darn impressive.
• 0:28
  Philip Pape: Bruce is using a Wahoo Kickr smart trainer and tracking with Zwift, and before he started his sprint training, he was doing three to four rides per week, 20 to 30 minutes each, averaging around 100 to 115 watts in zone two, and if that doesn't mean anything to you, it's okay.
• 0:47
  Philip Pape: We're going to talk about the improvement in a second.
• 0:50
  Philip Pape: He started his sprint protocol on February 24th and these are 12-minute sessions including four all-out efforts with full recovery between each.
• 1:01
  Philip Pape: Go check out episode 293.
• 1:03
  Philip Pape: I'm going to link it in the show notes for the details on the protocol, but here's how he progressed February 24th, he was able to hit 363 watts of power.
• 1:14
  Philip Pape: March 21st 422 watts.
• 1:17
  Philip Pape: April 11th 473.
• 1:19
  Philip Pape: June 6th 512.
• 1:21
  Philip Pape: June 16th 583.
• 1:23
  Philip Pape: And June 27th 646.
• 1:25
  Philip Pape: So summarize, bruce went from 363 watts to 646 watts in just four months.
• 1:33
  Philip Pape: That's a 78% increase in power output at the age of 72.
• 1:38
  Philip Pape: And he says that he's plateaued recently, around 620 watts average in July and hit the 640s a couple of times, and his goal is 700.
• 1:48
  Philip Pape: And honestly, bruce, if you're listening, I think you'll get there.
• 1:50
  Philip Pape: The commitment that you have and the fact that this is a progression for you.
• 1:54
  Philip Pape: And the best part is he says he's feeling great.
• 1:58
  Philip Pape: Now, this is exactly what I talked about in episode 293.
• 2:01
  Philip Pape: It's not just the sprint protocol, but it's really all the benefits as a lifter for sprinting.
• 2:05
  Philip Pape: You don't need hours of cardio, you don't need hours of sprint training, you just need something very smart and very focused 12 minutes all out, four to eight sets of sprints with full recovery of 6x the amount of the work.
• 2:20
  Philip Pape: And again, the whole protocol is explained there and if you haven't listened to episode 293, check it out.
• 2:24
  Philip Pape: I talk about whether you're doing it on a bike, whether you're sprinting, all the anabolic benefits for you as a sprinter, especially for recovery, and if you want a deeper dive, if you want a deeper dive into the protocol, the benefits, how to do it.
• 2:41
  Philip Pape: We actually did that in Physique University and if you go listen to episode 293, I talk about it there, but it was actually more expensive back then.
• 2:48
  Philip Pape: We've made it way more accessible.
• 2:49
  Philip Pape: It's 27 a month now and you're going to get a free custom nutrition plan if you use my exclusive link for listeners.
• 2:55
  Philip Pape: But really I wanted to just give a shout out to Bruce.
• 2:58
  Philip Pape: Really nice work, man.
• 2:59
  Philip Pape: Very solid progress.
• 3:01
  Philip Pape: Keep it up.
• 3:01
  Philip Pape: For everyone else listening, this is a great reminder that sometimes very simple, time-efficient approaches work best when you do them, when you stick to them, and the good thing about this kind of sprint protocol is it's easy to stick to.
• 3:15
  Philip Pape: It doesn't have to be overcomplicated.
• 3:17
  Philip Pape: Bruce didn't overcomplicate, he just did the work and that's it.
• 3:21
  Philip Pape: That's it for this quick episode.
• 3:22
  Philip Pape: Go listen to episode 293.
• 3:24
  Philip Pape: If you want to try this for yourself and understand the benefits and the protocol, join Physique University.
• 3:29
  Philip Pape: If you want the workshop we did on this, as well as all the other great resources there, for just $27 a month Until next time.
• 3:36
  Philip Pape: Keep using your wits, keep lifting those weights and remember consistency beats complexity every single time.
• 3:43
  Philip Pape: I'll talk to you on Monday.