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The TB12 Method by Tom Brady

The TB12 Method by Tom Brady

by Parker · 68 things on Twos

Peak performance means continuing to get better year after year.
The TB12 Method focuses on developing and maintaining muscle pliability.
An ounce of prevention is worth a pound of cure.
Pliability training is targeted, deep-force muscle work that lengthens and softens muscles at the same time those muscles are rhythmically contracted and relaxed.
An injury takes place when one of our muscles, ligaments, tendons, or bones is unable to absorb or disperse the amount of force placed on it.
“Success is the peace of mind which is a direct result of self satisfaction in knowing you did your best to become the best of which you are capable.” - John wooden
Any one of us can always do more, and better, if we work to develop the right mindset.
When things don’t go your way there can be a variety of opportunities that may not be obvious in the moment but that through hard work, preparation, and persistence can present themselves over time and make you better.
Treat practice like a game.
In the end, it's your body, and your life. How you take care of yourself and maintain your health and avoid injury is up to you.
If muscles are not balanced, loads and stresses go to unintended places, like joints, tendons, or ligaments.
Pliability and hydration go hand in hand, and one can't really exist without the other.
Hydration and nutrition are the foundation of healthy muscles, and if your muscles aren't healthy, it's that much harder to attain optimal pliability.
Health equals productivity equals durability.
What are your goals? How do you define success in your life?
"You pay the price in advance." - Bill Belichick
"The only place where success comes before work is in the dictionary."
Any one of these principles can be taken alone, but understand that their effect is cumulative, so the more you can incorporate, the better your results will be.
The body is a connected system that functions as a whole, and you should treat it that way.
12 Principles of TB12:
1. Pliability is the missing leg of performance training—and the most underutilized and least understood.
By rhythmically contracting and relaxing your muscles in a lengthened, softened state through pliability sessions, you make connections between the brain and the body, which is known as neural priming.
Do pliability both before and after your full workout or physical activity.
2. Holistic and integrative training.
3. Balance and moderation in all things.
The more balanced we are, the better.
To create balance we need to work on our deficiencies as well.
4. Conditioning for endurance and vitality.
Conditioning is about having the energy, endurance, and vitality to perform the activities you love in a healthy, pain-free way.
Good health is about how you feel. Feeling better is the key.
5. No-load strength training.
6. Promote anti-inflammatory responses in the body.
Anything that reduces inflammation in our bodies, including hydration and nutrition, maximizes pliability and accelerates recovery.
7. Promote oxygen-rich blood flow.
8. Proper hydration.
Consume at least one-half of your body weight in ounces of water every day.
9. Healthy Nutrition.
What you put in your body is often what you will get out of your body.
10. Supplementation.
Along with electrolytes and trace mineral drops, every day he takes a multivitamin, vitamin D, vitamin B complex, an antioxidant, essential fish oils, protein powder, and a probiotic.
11. Brain exercises.
12. Brain rest, re-centering, and recovery.
Our health is our responsibility.
Just because you’re standing at a buffet, that doesn’t mean you’re supposed to eat everything. You should eat just enough so that you feel full, and no more.
Most of what you train for should be focused on making your muscles work appropriately for the actions you’re asking them to do.
Your strength workouts should follow the function of your sport or activity.
Being a professional means taking responsibility for your body, your health, and your career. If you don’t, who will? It means you ask why you’re doing what you’re doing.
Imbalances lead to muscle compensation. Muscle compensation leads to muscle overload. Muscle overload leads to injury.
During a pliability session you should contract and relax your muscles rhythmically.
Deep force muscle work to lengthen and soften every muscle of your body as I rhythmically contract and relax that muscle.
Stroke each muscle toward your heart.
Muscles are designed to support our structures. Muscles aren’t for strength and they’re not for show.
Neuroplasticity: the brains ability to keep growing, changing, and learning throughout life.
Stacking inflammation in the form of poor nutrition, alcohol, etc., is not sustainable if your goal is to maximize your potential.
Lower body: bottom of the foot, calf, front of leg, front thigh muscles, inner thigh/groin, back of the thigh, outer thigh.
Torso: posterior, low back, mid to upper back.
Upper body: chest muscles, in between shoulder blades, shoulder muscles, back of shoulder, between your shoulder and neck, inside of your forearm, outer forearm.
Pliability should be done on all the muscles in your body for around twenty seconds.
Eat 80 percent alkaline and 20 percent acidic foods.
The cut of meat or fish you eat shouldn’t be any bigger than the size of your palm and should be accompanied by at least two palms worth of vegetables.
It’s good to leave the table feeling 75 percent full.
When we digest protein rich foods, our bodies require an acidic environment. When we digest carbohydrates, our bodies require a more alkaline environment.
Avoid eating proteins with carbs.
Mix vegetables with either proteins or carbs.
Eat fruits alone. They digest quickly.
Drinking water with your meals can interfere with good digestion.
Your health and lifestyle choices will eventually catch up with you in ways either negative or positive.
The habits and behaviors you adopt right now will determine whether you’ll face a headwind or a tailwind in the years and decades to come.