TB12 - Sports Science at its best

(Image courtesy of Amazon.co.uk )

Could a sports science programme support those with Long Term Health Conditions? Tom Brady asks for just 12 minutes of our time (TB12).

Three-time NFL MVP and seven-time Super Bowl-winning quarterback Tom Brady is living, breathing evidence of what this programme can achieve.

What's it all about?

It involves pliability, nutrition, hydration, sleep, mental health and movement. Based on daily habits Brady uses to perform and recover at an elite level and Guerrero’s holistic approach to health and wellness. Everything is natural, healthy, backed by science and with each individual at the heart of the programme. How much we engage depends on how much we wish to get out and what we can implement into our everyday being.

Sporting world implementation…

If it’s good enough for the Ipswich Town Football Club players then it should work for anyone. They may have the lavish benefits of TB12 created by National Football League (NFL) player Brady and his long-time body coach Alex Guerrero. Including the bi-monthly visits, top-level equipment and as many supplements as required. But they aren’t essential.

The elements that we can access for free

Step one is simple — a 12-minute morning routine. This includes drinking water — 1 minute for hydration: and meditation — 3 minutes for mental fitness. Pliability — 3 minutes rolling out. Followed by a smoothie for nutrition and then get moving. 2 minutes with a double leg glute bridge — video below. Doesn’t really sound so bad? Certainly some simple tips and tricks you can buy into.

The basics that we need

Grid rollers are nothing new and can be purchased for reasonable prices for rolling out. (You could probably even make your own) As can the vibrating massage spheres for pliability. The book can be purchased from Amazon and you can read the first chapter for free to see if it matches your needs. It’s certainly an inspirational read as we are introduced to the story behind the method.

The grid roller ideas and free YouTube videos are extremely helpful and there are so many blog-type articles to read and enjoy. It’s a really interactive site and much knowledge is shared for the joy of helping others and builds on some of those great pandemic movement videos. Pliability being the key component it’s important to understand this part properly.

For nutrition, there are many recipes — especially for those morning smoothies. Grocery essentials list their top ten which includes sweet potatoes, berries and brown rice. There is even a shopping list that you can download.

Sleep

This is so important to all but especially those with LTHCs. Our bodies need recovery so we can build resilience. Build the ultimate sleep routine is based on pliability, unwinding with tea or sleep well smoothie, putting your phone down and relaxing the mind. Finally, meditate and then dose off! Sounds easy — could it be too good to be true?

Supplements

These are sold on the site and cover all the areas you would expect. That includes sleep-inducing pills which include melatonin and magnesium as key ingredients. Hydration electrolytes and protein powders to add to shakes are also available.

Getting hooked in…

There are different elements of engagement in this programme. Perhaps depending on how much you have in terms of disposable income and how much you think it will help and be worthwhile. With the cost of living crisis and the exchange rate to the dollar, it’s not ideal to be making repeat purchases from across the miles.

The full package…

Want the bi-monthly visits and be sure you’ll be paying airlines and to be honest it probably wouldn’t happen anyway! Got to be involved with the American link for this one I think! (ITFC has American owners these days) However, you can sign up for personal one-to-ones over the world wide web if you so desire. A drawback in some ways to it being American, with shipping costs needed to be factored in. Any returned items are at your own cost.

Enter the academy…

For those real sports people around this could be a game changer for the way you approach your own sporting performance. Use it to maximise your performance in a physical job or just to support your body through tough and challenging health conditions in a more natural way. You can even become a body coach yourself.

In Summary

An alternative approach to try. Similar to many programmes but based on sport in the first instance and then cascading downwards to those leading or aspiring to lead active lifestyles at the base. With those who have active jobs or participate in sports at recreational and mid-level in between.

Easy to follow, lots of resources and many learning styles to suit individuals. That perhaps is one of the key factors about this programme. It can be adapted to anyone. It plays to your weaknesses and turns them into strengths. But you have to be prepared to commit and persevere. It’s not going to work overnight. At least 30 days to ensure a habit is established.