73 Year Old Listener Doubles Sprinting Power in 4 Months (12-Minute Protocol) | Bonus

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Today we're celebrating a huge win for 73-year-old listener Bruce @bruceandjantrain.

Bruce achieved impressive results following the sprint protocol discussed in Episode 293, increasing his power output by 78% in just 4 months and demonstrating the effectiveness of this time-efficient training approach for lifters. Age is no barrier!

Listen to the Sprinting for Lifters episode here:

• 7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!)

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Episode Transcript

Philip Pape (00:00):
Hey everyone, philip Pape here with a quick
bonus episode because I wantedto share some results from a
listener.
His name is Bruce.
You can find him on Instagramat Bruce and Jan Train.
I'll include his link in theshow notes.
He's 72 years old, has beenfollowing the podcast for a
while and also following thesprinting protocol that I talked
about in episode 293, which,admittedly, I borrowed from Brad

(00:25):
Kearns when he was on my showand his results are pretty darn
impressive.
Bruce is using a Wahoo Kickrsmart trainer and tracking with
Zwift, and before he started hissprint training, he was doing
three to four rides per week, 20to 30 minutes each, averaging
around 100 to 115 watts in zonetwo, and if that doesn't mean

(00:46):
anything to you, it's okay.
We're going to talk about theimprovement in a second.
He started his sprint protocolon February 24th and these are
12-minute sessions includingfour all-out efforts with full
recovery between each.
Go check out episode 293.
I'm going to link it in theshow notes for the details on
the protocol, but here's how heprogressed February 24th, he was

(01:10):
able to hit 363 watts of power.
March 21st 422 watts.
April 11th 473.
June 6th 512.
June 16th 583.
And June 27th 646.
So summarize, bruce went from363 watts to 646 watts in just

(01:32):
four months.
That's a 78% increase in poweroutput at the age of 72.
And he says that he's plateauedrecently, around 620 watts
average in July and hit the 640sa couple of times, and his goal
is 700.
And honestly, bruce, if you'relistening, I think you'll get
there.
The commitment that you haveand the fact that this is a

(01:53):
progression for you.
And the best part is he sayshe's feeling great.
Now, this is exactly what Italked about in episode 293.
It's not just the sprintprotocol, but it's really all
the benefits as a lifter forsprinting.
You don't need hours of cardio,you don't need hours of sprint
training, you just needsomething very smart and very
focused 12 minutes all out, fourto eight sets of sprints with

(02:17):
full recovery of 6x the amountof the work.
And again, the whole protocolis explained there and if you
haven't listened to episode 293,check it out.
I talk about whether you'redoing it on a bike, whether
you're sprinting, all theanabolic benefits for you as a
sprinter, especially forrecovery, and if you want a
deeper dive, if you want adeeper dive into the protocol,

(02:40):
the benefits, how to do it.
We actually did that inPhysique University and if you
go listen to episode 293, I talkabout it there, but it was
actually more expensive backthen.
We've made it way moreaccessible.
It's 27 a month now and you'regoing to get a free custom
nutrition plan if you use myexclusive link for listeners.
But really I wanted to just givea shout out to Bruce.
Really nice work, man.
Very solid progress.

(03:01):
Keep it up.
For everyone else listening,this is a great reminder that
sometimes very simple,time-efficient approaches work
best when you do them, when youstick to them, and the good
thing about this kind of sprintprotocol is it's easy to stick
to.
It doesn't have to beovercomplicated.
Bruce didn't overcomplicate, hejust did the work and that's it

(03:21):
.
That's it for this quickepisode.
Go listen to episode 293.
If you want to try this foryourself and understand the
benefits and the protocol, joinPhysique University.
If you want the workshop we didon this, as well as all the
other great resources there, forjust $27 a month Until next
time.
Keep using your wits, keeplifting those weights and
remember consistency beatscomplexity every single time.

(03:43):
I'll talk to you on Monday.