The TB12 Method by Tom Brady
by Parker · 68 things on NewTwos
- 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.