What if you could train like an elite powerlifter, sprinter or strongman – and use their secrets to build incredible strength and fitness that lasts a lifetime? In this exclusive interview, Dr. Andy Galpin, one of the world’s leading experts on human performance, reveals the training strategies used by top athletes in every sport…and shows how anyone can adapt them to become what he calls a “centenarian athlete”: someone who stays strong, mobile and mentally sharp well into their 80s, 90s and beyond.
Powerlifting: Maximizing Strength Through Specificity
Powerlifters are the undisputed kings of brute strength, with the ability to squat, deadlift and bench press superhuman amounts of weight. The key to their success? Extreme specificity. “Powerlifters focus on just three lifts and they train them with very heavy weights in low rep ranges, usually 1-5 reps per set,” explains Galpin. “They’re not worried about building endurance or looking a certain way – it’s all about lifting the most weight possible, period.”
Olympic Weightlifting: Develop Explosive Power
Olympic weightlifters, on the other hand, are all about explosive power – the ability to generate maximum force in minimum time. Exercises like snatches and clean-and-jerks, where athletes lift huge weights overhead in one swift motion, are unparalleled for building full-body power. “Weightlifting is highly technical, but once you master the movements, the goal is to move the barbell as fast as possible,” says Galpin. “That speed element makes it unique from powerlifting.”
Strongman Training: Functional Strength for the Real World
If powerlifting is about isolating individual lifts and weightlifting is about explosive speed, strongman training combines the best of both worlds. Hauling rocks, pulling sleds, lifting logs – strongman events test functional strength in all its forms. “Strongman is about being well-rounded and capable of generating strength through full ranges of motion, from multiple angles, often under fatigue,” notes Galpin. “It’s arguably the most ‘real world’ applicable form of training.”
Key Strongman Training Principles:
- Incorporate a variety of pulling, pushing and carrying movements
- Train in higher rep ranges (5-15) to build strength-endurance
- Don’t push past technical failure – form is crucial
Sprinting: The Purest Expression of Power
When it comes to power output, nothing compares to sprinting. Elite sprinters can generate forces up to 5 times their body weight with each stride. The secret, says Galpin, is in the training: “Sprinters focus on two key abilities: acceleration, or explosive force from a dead stop, and top-end speed, which is all about rapid force production and quick feet. They train these abilities separately, using resisted sprints for acceleration and overspeed methods, like downhill running, for developing max velocity.”
Crossfit: A Little Bit of Everything
Crossfit has exploded in popularity as a go-to method for building all-around fitness. A typical workout might include Olympic lifts, plyometrics, calisthenics and endurance training, all performed at high intensity. “Crossfit is kind of like a decathlon for exercise,” says Galpin. “The goal is to be pretty good at a lot of things, rather than the absolute best at any one thing. It builds an incredible base of general physical preparedness.”
The Centenarian Athlete
So how can the average person use these training principles to maintain lifelong strength and vitality? Enter the “centenarian athlete” – Galpin’s model for optimal aging.
“To stay strong and mobile your entire life, you need to train three key abilities: muscle mass, neurological control and cardiovascular function,” Galpin explains. He recommends devoting one workout a week to each of the following:
- Heavy lifting (80%+ of max) for muscle mass and bone density
- Sprinting or explosive movements for neuromuscular power
- Endurance training to build cardiovascular health
The fourth workout of the week, Galpin says, should be something fun and unpredictable, like a pickup sport or an outdoor adventure – this helps maintain balance, agility and overall athleticism.
Maximizing Results, Minimizing Injury
Of course, with intense training comes the risk of injury. To stay healthy long-term, Galpin recommends focusing on quality over quantity. “Perfect your form before adding weight or volume,” he advises. “Prioritize recovery as much as you do training. And if anything feels off, back off – pushing through pain is a recipe for disaster.”
The Bottom Line
Whether you’re a competitive athlete or just trying to stay fit for life, there’s a lot to learn from the training strategies of the world’s best. By incorporating elements of powerlifting, weightlifting, strongman, sprinting and Crossfit – all in the context of your own abilities and goals – you can build unbreakable strength and fitness that lasts a lifetime. As Galpin puts it: “Train hard, train smart, and never stop exploring what your body can do. That’s the secret to lifelong performance.”
