Hi all,
As promised, here are the most valuable insights from Tom Brady's TB12 Method.
Strength workouts must follow function.
As a long-distance runner, this means workouts that carry my body weight. Workout sets should have high repetitions and an extended range of motion (for example, do lunges at ninety degrees, then at forty-five degrees, then with one leg up, and so on) to simulate the variety of a long distance run.
Squat tip: squeeze the glutes on the way up.
I never knew this, but this tip improved my control through the upward movement in my full squat.
Younger athletes don’t understand pliability because they naturally have it.
Great point. For the young, moving naturally has no consequences. Have you ever seen a baby sit down? You'd think hip bones came in at puberty.
The difference in maximal and optimal strength training is why athletes get stiffer as they age.
Young athletes max out on weight resistance because they are weak - the key is to transition over to pliability training as the natural loss of flexibility becomes more relevant than building strength. Most athletes are late to this transition.
Pliabilty trains muscles to lengthen, soften, and disperse trauma.
Think about how judo trains athletes to roll forward upon impact - the greater surface area of the body making contact disperses impact. The muscles absorb forces in a similar way.
Change a nutrition regimen one thing at a time and stick with anything that increases your overall energy level.
This is an easy rule of thumb - one thing at a time!
Most people are chronically dehydrated but never realize it given that it’s their regular condition. Dehydration takes two weeks to fully reverse. Drink at least half your body weight in ounces of water and increase intake if you have caffeine, alcohol, or exercise.
Another easy one, though lately I've cut back because I think I drank too much. The guideline of 'half your weight in ounces' is a major improvement on ‘drink if you pee orange’ or ‘drink when you feel thirsty’ since these describe symptoms of dehydration, not tactics for remaining hydrated.
