Elite Athlete Quotes

Like musicians, like mathematicians—like elite athletes—scientists peak early and dwindle fast. It isn’t creativity that fades, but stamina: science is an endurance sport. To produce that single illuminating experiment, a thousand nonilluminating experiments have to be sent into the trash; it is battle between nature and nerve. Avery

What is so unnerving about the candidacy of Sarah Palin is the degree to which she represents—and her supporters celebrate—the joyful marriage of confidence and ignorance . . . Ask yourself: how has "elitism" become a bad word in American politics? There is simply no other walk of life in which extraordinary talent and rigorous training are denigrated. We want elite pilots to fly our planes, elite troops to undertake our most critical missions, elite athletes to represent us in competition and elite scientists to devote the most productive years of their lives to curing our diseases. And yet, when it comes time to vest people with even greater responsibilities, we consider it a virtue to shun any and all standards of excellence. When it comes to choosing the people whose thoughts and actions will decide the fates of millions, then we suddenly want someone just like us, someone fit to have a beer with, someone down-to-earth—in fact, almost anyone, provided that he or she doesn't seem too intelligent or well educated.

College students who tend to study alone learn more over time than those who work in groups. Even elite athletes in team sports often spend unusual amounts of time in solitary practice.

If you’re not certain of the value of mentorship, think of how many elite athletes or professional sports teams train without a coach. Zero. How many of your favorite films are made without a producer or director? Zero. How many of the best schools in the world function without teachers? Zero. It’s safe to say that every great leader, in any field, first had a great mentor. Finding a mentor who inspires and guides your growth is a life-changing experience. Mentors help us to transcend the limits, or perceived limits, of our abilities. A mentor can be anyone who teaches us and helps us to grow in ways we couldn’t have on our own.

Champions realise that defeat - and learning from it even more than from winning - is part of the path to mastery.

As an elite athlete, there are only five things that you can truly control -- your training, nutrition, sleep, recovery, and mindset. If it doesn't fall into one of those categories, I tell my athletes, forget about it. Control the things you can control, and ignore everything else.

If he hadn’t made me play without water that day, if he hadn’t singled me out for especially harsh treatment when I was in that group of little kids learning the game, if I hadn’t cried as I did at the injustice and abuse he heaped on me, maybe I would not be the player I am today. He always stressed the importance of endurance. “Endure, put up with whatever comes your way, learn to overcome weakness and pain, push yourself to breaking point but never cave in. If you don’t learn that lesson, you’ll never succeed as an elite athlete”: that was what he taught me.

It is no different in sales. Elite salespeople, like elite athletes, track everything. You will never reach peak performance until you know your numbers and use those numbers to make directional corrections.

Bowerman was forever griping that people make the mistake of thinking only elite Olympians are athletes. But everyone’s an athlete, he said. If you have a body, you’re an athlete.

Champions play to win. Failure is just feedback. There’s everything to gain by trying your best.

Like musicians, like mathematicians—like elite athletes—scientists peak early and dwindle fast.

Have you ever seen strippers do their thing?” “This feels like a trick question.” “They’re elite athletes. In great shape.

College students who tend to study alone learn more over time than those who work in groups. Even elite athletes in team sports often spend unusual amounts of time in solitary practice. What

If you ask most little boys what they want to be when they grow up, they say things like fireman, elite esports athlete, or brothel manager. But not me. I wanted something sexy. I wanted to be a duck farmer.

Elite athletes know something that most people don’t—adversity is the best thing that can happen to you. The competitors here at the Games know that humans only improve through adversity by embracing short-term pain.

If you want to know if your kid is going to be fast, the best genetic test right now is a stopwatch. Take him to the playground and have him face the other kids.' Foster's point is that, despite the avant-garde allure of genetic testing, gauging speed indirectly is foolish and inaccurate compared with testing it directly - like measuring a man's height by dropping a ball from a roof and using the time it takes to hit him in the head to determine how tall he is. Why not just use a tape measure?

The reason that elite athletes seem to have superhuman reflexes is that they recognize patterns of ball or body movements that tell them what’s coming before it happens. When tested outside of their sport context, their superhuman reactions disappear.

In The Price of Admission, journalist Daniel Golden documents the ways in which elite schools manage to find room for the children of alums, big donors, celebrities, athletes, the elite college’s own faculty, and wealthy parents whose estates might eventually make their heirs into big donors.20

Over the years, this style of breath restriction has been given many names—hypoventilation, hypoxic training, Buteyko technique, and the pointlessly technical “normobaric hypoxia training.” The outcomes were the same: a profound boost in performance.* Not just for elite athletes, but for everyone.

Like musicians, like mathematicians—like elite athletes—scientists peak early and dwindle fast. It isn’t creativity that fades, but stamina: science is an endurance sport. To produce that single illuminating experiment, a thousand nonilluminating experiments have to be sent into the trash; it is battle between nature and nerve.

The superheroes you have in your mind (idols, icons, elite athletes, billionaires, etc.) are nearly all walking flaws who’ve maximized one or two strengths. Humans are imperfect creatures. You don’t “succeed” because you have no weaknesses; you succeed because you find your unique strengths and focus on developing habits around them. . . .

Greatness is never ever the path of least resistance. And it is always easier to do nothing than something.

Phelps, even at a young age, had a capacity for obsessiveness that made him an ideal athlete. Then again, all elite performers are obsessives.

Trent Stellingwerff, a Canadian exercise physiologist and coach, who administers carb-fasted training with elite runners, including 2:10 marathoner Reed Coolsaet.

Elite athletes know something that most people don’t—adversity is the best thing that can happen to you. The competitors here at the Games know that humans only improve through adversity by embracing short-term pain. Ensuring there is no struggle, no challenge, and staying in your wheelhouse is a recipe for spinning your wheels without improving. It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.

Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations timewise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process. The secret is to show up, do the work, and go home.

That’s why just about every top professional athlete has been laid low by injury, sometimes a career-ending injury. There was a moment in my career when I seriously wondered whether I’d be able to continue competing at the top level. I play through pain much of the time, but I think all elite sports people do. All except Federer, at any rate. I’ve had to push and mold my body to adapt it to cope with the repetitive muscular stress that tennis forces on you, but he just seems to have been born to play the game. His physique—his DNA—seems perfectly adapted to tennis, rendering him immune to the injuries the rest of us are doomed to put up with.

In 2017, Greg Duncan, the education economist, along with psychologist Drew Bailey and colleagues, reviewed sixty-seven early childhood education programs meant to boost academic achievement. Programs like Head Start did give a head start, but academically that was about it. The researchers found a pervasive “fadeout” effect, where a temporary academic advantage quickly diminished and often completely vanished. On a graph, it looks eerily like the kind that show future elite athletes catching up to their peers who got a head start in deliberate practice. A reason for this, the researchers concluded, is that early childhood education programs teach “closed” skills that can be acquired quickly with repetition of procedures, but that everyone will pick up at some point anyway. The fadeout was not a disappearance of skill so much as the rest of the world catching up. The motor-skill equivalent would be teaching a kid to walk a little early. Everyone is going to learn it anyway, and while it might be temporarily impressive, there is no evidence that rushing it matters.

In crew, contempt is important. In Boston, Boston University and Northeastern crew are treated with contempt by the college up the river. Intramural crew is treated with contempt. Nonathletic coxswains (Chinese engineering majors, poets) are treated with contempt. A true coxswain is a diminutive jock, raging against the pint size that made him the butt of so many jokes at Prep school. He runs twenty stadiums a day, his girlfriend is six feet one, and he can scream orders even when he has the flu (which he catches at least three times a winter).

Whatever the motives out of which they were established, the old WASP admissions criteria actually meant something. Athletics were thought to build character - courage and selflessness and team spirit. The arts embodied an ideal of culture. Service was designed to foster a public-minded ethos in our future leaders. Leadership itself was understood to be a form of duty. Now it's all become a kind of rain dance that is handed down from generation to generation, an empty set of rituals known only to propitiate the gods. Kids do them because they know that they're supposed to, not because they, or anybody else, actually believes in them.

In his differentiation between asceticisms, Nietzsche posited a clear divide between the priestly varieties on the one side, illuminated by his vicious gaze, and the disciplinary rules of intellectual workers, philosophers and artists as well as the exercises of warriors and athletes on the other side. If the former are concerned with what one might call a pathogogical asceticism - an artful self-violation among an elite of sufferers that empowers them to lead other sufferers and induce the healthy to become co-sick - the latter only impose their regulations on themselves because they see them as a means of reaching their optimum as thinkers and creators of works.

Despite those risks, hypersexualization is ubiquitous, so visible as to be nearly invisible: it is the water in which girls swim, the air they breathe. Whatever else they might be—athletes, artists, scientists, musicians, newscasters, politicians—they learn that they must, as a female, first and foremost project sex appeal. Consider a report released by Princeton University in 2011 exploring the drop over the previous decade in public leadership positions held by female students. Among the reasons these über-elite young women gave for avoiding such roles was that being qualified was not enough. They needed to be “smart, driven, involved in many different activities (as are men), and, in addition, they are supposed to be pretty, sexy, thin, nice, and friendly.” Or, as one alumna put it, women had to “do everything, do it well, and look ‘hot’ while doing it.

Hi Tim, Patience. Far too soon to expect strength improvements. Strength improvements [for a movement like this] take a minimum of 6 weeks. Any perceived improvements prior to that are simply the result of improved synaptic facilitation. In plain English, the central nervous system simply became more efficient at that particular movement with practice. This is, however, not to be confused with actual strength gains. Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations timewise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process. The secret is to show up, do the work, and go home. A blue collar work ethic married to indomitable will. It is literally that simple. Nothing interferes. Nothing can sway you from your purpose. Once the decision is made, simply refuse to budge. Refuse to compromise. And accept that quality long-term results require quality long-term focus. No emotion. No drama. No beating yourself up over small bumps in the road. Learn to enjoy and appreciate the process. This is especially important because you are going to spend far more time on the actual journey than with those all too brief moments of triumph at the end. Certainly celebrate the moments of triumph when they occur. More importantly, learn from defeats when they happen. In fact, if you are not encountering defeat on a fairly regular basis, you are not trying hard enough. And absolutely refuse to accept less than your best. Throw out a timeline. It will take what it takes. If the commitment is to a long-term goal and not to a series of smaller intermediate goals, then only one decision needs to be made and adhered to. Clear, simple, straightforward. Much easier to maintain than having to make small decision after small decision to stay the course when dealing with each step along the way. This provides far too many opportunities to inadvertently drift from your chosen goal. The single decision is one of the most powerful tools in the toolbox. 2 Wealthy “If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.” —James Cameron

During the same hours of 1993 when the chopper crews in Somalia were slowly being overpowered and gunned down, there were twenty-four young boys back in the United States who would grow up to be future players in that African struggle. They had no way to know anything yet about the unique fighting group every one of them would eventually strive with all his determination to join. They also couldn’t know, though they would one day find out in person, that this particular battle corps is so elite, the candidate must first be a Navy SEAL just to attempt to get through the training - and even then, three out of four of those superb warrior-athletes fail to qualify. The group has had numerous military names during its long rise from the murky history of the early “frogmen” swimmers, to the black operations of the Underwater Demolition Teams whose only calling card was to render their targets dead, to the latest appellation as the U.S. Naval Special Warfare Development Group - or DEVGRU, for those who prefer names ugly and short. But the group is better known to the general public as the near-mythical warriors of “SEAL Team Six.” Their complex training supports a brilliantly simple task: to be the very last thing their opponents see, if they are ever seen at all.

Then, decades later, in the 1970s, a hard-assed U.S. swim coach named James Counsilman rediscovered it. Counsilman was notorious for his “hurt, pain, and agony”–based training techniques, and hypoventilation fit right in. Competitive swimmers usually take two or three strokes before they flip their heads to the side and inhale. Counsilman trained his team to hold their breath for as many as nine strokes. He believed that, over time, the swimmers would utilize oxygen more efficiently and swim faster. In a sense, it was Buteyko’s Voluntary Elimination of Deep Breathing and Zátopek hypoventilation—underwater. Counsilman used it to train the U.S. Men’s Swimming team for the Montreal Olympics. They won 13 gold medals, 14 silver, and 7 bronze, and they set world records in 11 events. It was the greatest performance by a U.S. Olympic swim team in history. Hypoventilation training fell back into obscurity after several studies in the 1980s and 1990s argued that it had little to no impact on performance and endurance. Whatever these athletes were gaining, the researchers reported, must have been based on a strong placebo effect. In the early 2000s, Dr. Xavier Woorons, a French physiologist at Paris 13 University, found a flaw in these studies. The scientists critical of the technique had measured it all wrong. They’d been looking at athletes holding their breath with full lungs, and all that extra air in the lungs made it difficult for the athletes to enter into a deep state of hypoventilation. Woorons repeated the tests, but this time subjects practiced the half-full technique, which is how Buteyko trained his patients, and likely how Counsilman trained his swimmers. Breathing less offered huge benefits. If athletes kept at it for several weeks, their muscles adapted to tolerate more lactate accumulation, which allowed their bodies to pull more energy during states of heavy anaerobic stress, and, as a result, train harder and longer. Other reports showed hypoventilation training provided a boost in red blood cells, allowing athletes to carry more oxygen and produce more energy with each breath. Breathing way less delivered the benefits of high-altitude training at 6,500 feet, but it could be used at sea level, or anywhere. Over the years, this style of breath restriction has been given many names—hypoventilation, hypoxic training, Buteyko technique, and the pointlessly technical “normobaric hypoxia training.” The outcomes were the same: a profound boost in performance.* Not just for elite athletes, but for everyone. Just a few weeks of the training significantly increased endurance, reduced more “trunk fat,” improved cardiovascular function, and boosted muscle mass compared to normal-breathing exercise. This list goes on. The takeaway is that hypoventilation works. It helps train the body to do more with less. But that doesn’t mean it’s pleasant.

Matt Espenshade confirmed that in spite of the deaths of so many of the kidnappers, many more are still at large, including their leaders. Those men might hope to be forgotten; they are not. The FBI has continued its investigative interest in those involved with the kidnapping. The leaders, especially, are of prime interest to the Bureau. And now the considerable unseen assets in that region are steadily feeding back information on these targeted individuals to learn their operational methods and their locations and hunt them down. The surviving kidnappers and their colleagues are welcome to sneer at the danger. It may help them pass the time, just as it did for Bin Laden’s henchmen to chuckle at the idea of payback. If the men nobody sees coming are dispatched to capture or kill them, the surviving kidnappers will find themselves dealing with a force of air, sea, and land fighters s obsessed with the work they do that they have trained themselves into the physical and mental toughness of world-class athletes. They will carry the latest in weapons, armor, visual systems, and communication devises. Whether they are Navy SEAL fighters, DEVGRU warriors, Army Delta Force soldiers, Green Berets, or any of the elite soldiers under United States Special Operations Command (SOCOM), they will share the elite warriors’ determination to achieve success in their mission assignment. The news that they are coming for you is the worst you could receive. But nobody gets advance warning from these men. They consider themselves born for this. They have fought like panthers to be part of their team. For most of them, there is a strong sense of pride in succeeding at missions nobody else can get done; in lethal challenges. They actually prefer levels of difficulty so high it seems only a sucker would seek them, the sorts of situations seen more and more often these days. Impossible odds.

I love to marvel at the abilities of elite athletes and, like most nonelites, I envy what they can do. But they should envy us too. Greatness is a burden, and there's a profound freedom in knowing you'll never have it. There's nothing like trying something new and sucking at it, then sucking a little less every day you keep at it. Until science makes it possible to get younger, getting fitter, faster, and better at what you love will remain the closest thing most of us have.

A baseball team that knew its All-Star reliever had a genetic predisposition to rotator cuff tears could put him on a preventive strengthening program like the one Mackie Shilstone designed for Serena Williams and Peyton Manning. On the other hand, it could also use that information against him in contract negotiations, arguing that his services were less valuable than those of a hurler less likely to end up on the disabled list. For that reason, players’ associations have been wary of genetic science. In many sports, unions have been reluctant even to embrace wearable sensors, worried the data they captured would be used in ways that would undermine athletes’ negotiating power. DNA data, which reflects not just a player’s current physiology or performance but his immutable destiny, is an order of magnitude more sensitive.

The mind of a warrior (or anyone performing a difficult task) should be so attuned to the moment that thoughts and emotions do not impede proper action. A mind in this condition is thought to function so optimally that the right decisions come naturally and pain and fear disappear. I often saw similarities between this mind-set and what elite athletes refer to as being “in the zone.

Studies have shown that recreational athletes who exercise less than 45 minutes a day, on average, get the best results when they spend 80 percent of that time at low intensity and 20 percent at moderate to high intensity, just like the elites.

He talks the way sprinters run and dancers dance, an elite athlete. He talks as though he was born to talk. At

It should come as no surprise that Berra, or any athlete who makes it to the highest levels of sports, was unusually determined. But the brand of perseverance Berra, Shelford, Puyol, and the other Tier One captains showed is peculiar, even among the elite. The main point of difference is that their natural ability seemed to bear no relation to the size of their accomplishments. Something enabled them to set aside their limitations and tune out the skepticism from their critics. But what was it? What allows some people to press on until they achieve mastery? —

Although less than 2 percent of dopers are caught, research suggests that up to 40 percent of elite athletes use banned substances to enhance their performance. More than a quarter of the athletes we watch on TV could be competing dirty. While

Hi Tim, Patience. Far too soon to expect strength improvements. Strength improvements [for a movement like this] take a minimum of 6 weeks. Any perceived improvements prior to that are simply the result of improved synaptic facilitation. In plain English, the central nervous system simply became more efficient at that particular movement with practice. This is, however, not to be confused with actual strength gains. Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations timewise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process. The secret is to show up, do the work, and go home. A blue collar work ethic married to indomitable will. It is literally that simple. Nothing interferes. Nothing can sway you from your purpose. Once the decision is made, simply refuse to budge. Refuse to compromise. And accept that quality long-term results require quality long-term focus. No emotion. No drama. No beating yourself up over small bumps in the road. Learn to enjoy and appreciate the process. This is especially important because you are going to spend far more time on the actual journey than with those all too brief moments of triumph at the end. Certainly celebrate the moments of triumph when they occur. More importantly, learn from defeats when they happen. In fact, if you are not encountering defeat on a fairly regular basis, you are not trying hard enough. And absolutely refuse to accept less than your best. Throw out a timeline. It will take what it takes. If the commitment is to a long-term goal and not to a series of smaller intermediate goals, then only one decision needs to be made and adhered to. Clear, simple, straightforward. Much easier to maintain than having to make small decision after small decision to stay the course when dealing with each step along the way. This provides far too many opportunities to inadvertently drift from your chosen goal. The single decision is one of the most powerful tools in the toolbox.

From 1979 to 1988, it concluded, Harvard admitted only 13.2 percent of Asian Americans, compared with 17.4 percent of whites. Applicants from California and those intending to study biology—two disproportionately Asian American groups—had lower admission rates as well. Accounting for most of the admissions gap between white and Asian applicants, federal investigators concluded, was “preference given to legacies and recruited athletes—groups that are predominantly white.

there seems to be a plateau effect where at some point the body hits its capacity to improve. At the elite level of human performance, there seems to be some kind of biological performance ceiling—when you’re near the top, there’s only so much room left for improvement.

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Elite athletes often refer to their internal battle to overcome their doubts and anxieties – their dark side. Addressing this side of us will always be uncomfortable, but this is the only way of pushing beyond our current limits.

Athletes get confidence from the leadership of their coach, the support of others, such as family and friends, the environment they perform in.

Getting a good support crew around you can be helpful to develop self-confidence. For athletes, support might come in the form of positive feedback and encouragement from trusted and respected individuals, such as a coach, teammate, family member, or friend.

While the exact ratio does depend on which machine you use and how you use it (whether you work out or just stand on the plate), forty years of research and the devotion of thousands of professional athletes and elite users, including Shaquille O’Neil, Jane Fonda, Madonna, the Denver Broncos, and the Tennessee Titans, attest to WBV’s effectiveness.

As a point of reference, elite skiers routinely race with lactate levels of 13–16 mmol/L. This is part of what makes them “elite” in their capability to manage and perform at those lactate levels.

Carter-Williams was born into an athletic family on October 10, 1991, in Hamilton, Massachusetts to Mandy Carter and Earl Williams.

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this new neuroscience has led to the flowering of an elite subculture of executives, athletes, and marines who are using meditation to improve their focus, curb their addiction to technology, and stop being yanked around by their emotions.

No one is born with the anticipatory skills required of an elite athlete. When Abernethy studied the eye movement patterns of elite and novice badminton players,

The pursuit of greatness will break you like it breaks everyone and it will be up to you to make sure that you not only mend yourself but that afterward you are stronger and more resilient than ever.

Her disposition toward life was that of an elite athlete who knows the opponent is dirty and the refs are on the take, but also knows the championship is one game away.

The truth is, if you are a woman and you have completed an ultramarathon, or even a marathon, you are in a very small, elite percentage of the general population. Your body has accomplished something athletic. It has done something extraordinary. To turn around and criticize your body for every dimple or pocket of fat is almost like being saved from a burning plane by a superhero only to tell him his cape doesn’t match his socks. Nobody cares about that.

Her disposition toward life was that of an elite athlete who knows the opponent is dirty and the refs are on the take, but also knows the championship is one game away. She

Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations timewise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process. The secret is to show up, do the work, and go home. A blue collar work ethic married to indomitable will. It is literally that simple. Nothing interferes. Nothing can sway you from your purpose. Once the decision is made, simply refuse to budge. Refuse to compromise.

The problem I had was not training hard, but training smart. I had pushed my body to a point in training where I overused movements that led to a weak, unstable and injury prone body.

The Key To Life Is Running & Reading” — Will Smith

I always tell athletes that if they don’t know what to do or how to do it, they ALWAYS know to do pushups, pullups, and sprints. Those three things should be in an athlete’s blood. Period. End of story!

I survived because I had trained my heart to do the same: survive. Becoming an Ironman had kept me from becoming a dead man.

We trained outdoors — even in the winter time. There would be snow on the ground and we’d be in the backyard carrying the logs, using the sledgehammers, and sprinting hills. I felt like this was real life Rocky IV.

I noticed that this training not only improved their sports performance, but these young athletes also became stronger in other areas of their life. Confidence was higher for all these athletes, and their work ethic in school, their ability to cope with stress, and their respect for others were also improving. They were becoming everything I wished I was when I was younger.

Elite Performance Know your brain. Elite athletes know their bodies and train their bodies; elite mental athletes must know their brains and train their brains. Elite athletes commit serious time to intentional improvement programs, not just haphazard training. They work with a coach, do diagnosis, learn which muscles to work on and how much. Following the suggestions in the book will help you improve your mental fitness. Train your brain. It’s important to train your brain: It will help you personally, not only in your career but also in your later years, by reducing your risk of Alzheimer’s disease and cognitive decline. It will also help your

What did I discover during my solo—besides learning to unwrap my energy bar ahead of time? That you ask yourself a lot of questions when you're alone on a bike for that long. One question more than others: Why the heck am I doing this? When I was done, I think I had found the answer: For the satisfaction that comes with pushing your body to the breaking point and conquering the unknown.

A competitive eater can consume 2,000 calories/minute but an elite athletes can only burn 20 calories/minute

Most breakthroughs in performance (and appearance) enhancement start with animals and go through the following adoption curve: Racehorses → AIDS patients (because of muscle wasting) and bodybuilders → elite athletes → rich people → the rest of us The last jump from the rich to the general public can take 10–20 years, if it happens at all. It often doesn’t. I

Though he never articulated it, I know Tiger believed in the idea of the Package. It went along with the sense of destiny his father had passed to him - that he was put on this earth to do something extraordinary with his special qualities, to "let the legend grow." But those qualities, foremost among them an extraordinary ability to focus and stay calm under pressure, also included selfishness, obsessiveness, stubbornness, coldness, ruthlessness, pettiness, and cheapness. When they were all at work in the competitive arena, they helped him win. And winning gave him permission to remain a flawed and in some ways immature person.

Suddenly, a fast whirring sound fills the room, and I turn toward the doctor. “That’s your baby.” After a moment, though, her smile morphs into a frown, and then she has the technician tweak something on the monitor. They whisper to each other, and I start to freak out. Olly stands next to me, leans down, and whispers, “Everything’s okay. I’m right here.” “Actually,” Dr. Perkins says slowly, “here is your other baby. Congrats! You’re having twins.” And that’s when Michael Oliver, an elite athlete and my baby daddy, whispers, “Holy shit,” and passes out cold.

Eventually, when I decided to leave coaching and compete again, we got married and moved to the small town of Hills, Iowa, which is south of Iowa City. Before we knew it, Lyn was pregnant with Jake, and our family was growing. I was growing too, now responsible for three lives beside my own. I was waiting on tables a couple of days a week and earning a small stipend from the Hawkeye wrestling club. We had a small house out in the country, and we were happy, but finances were tight. Like most couples starting out, we had to work together and stay together. As a waiter, I wasn’t bringing in a lot of money, and the Hawkeye club couldn’t pay much other than assist with training expenses. We started our family, had no health insurance, and struggled to make ends meet. Things weren’t working so well. I remember my conversation with Coach Gable. His honesty gave me some great clarity. Wanting big things for our lives simply isn’t enough. We need a deep obsession to act on what we desire. It’s chosen suffering and self-learning through the deepest desire to prevail. Toward the end of my first-year wrestling for the Hawkeye wrestling club, a job at Hofstra opened up. The Athletic Director called me for a meeting about their program. A few Hofstra alumni called as well. A good friend, Guy Truicko, wanted to help me get the position.

Coach Dan Gable walked over to where I was sitting and asked who I was. I told him my name, that I would be enrolling in school in the Fall, and would like to walk-on (no athletic scholarship) to his team. I was free for the program, but free is only useful if it has substance and can hold over time. Wrestling as a 150-pounder, Coach Gable didn’t need me because sophomore Doug Streicher had placed fifth in the nation. A homegrown Iowa boy, he’d just earned All-American honors placing fifth in the nation that March. He was a great mat wrestler, with a challenging style of wrestling. I respected him as a team member but also as a tough opponent who I was likely to battle for the starting spot. We both had two years of eligibility remaining. Coach Gable’s next words were, “Okay. Well, you’re not going to get any better sitting there. Why don’t you jump in with the Steiner brothers over there.

Just as high-quality, immediate feedback underlies the progressively deepening skill of elite athletes and musicians, its absence can also explain deteriorating performance.

The body of the average woman is 27 percent fat, that of the average man 15 percent fat. The leanest elite female athletes may get their body fat down to 11 or 12 percent, but that is nearly double the percentage of body fat found on the elite male athlete,

SEE FASTER, MOVE SOONER, & FOCUS BETTER when you train with Strobe Sport glasses. Your brain is naturally lazy. The flicker/strobe MAKES the brain learn to work faster and ignore irrelevant stimuli. Train for baseball, softball, football, golf, MMA, soccer, & hockey. Improve reaction time. Improve focus. Reduce performance anxiety. Quiet the brain and perform better more consistently. Slow down the game. Train your brain to process stimuli like the brains of elite athletes.

But getting the mind right when things are not going ideally is the key to athletic excellence. Good perspective in the face of adversity qualifies as “mental toughness” — the coin of the realm for elite athletes.

The best source of knowledge concerning the most effective methods of coping with the challenges of endurance sports is the example set by elite endurance athletes. The methods that the greatest athletes rely on to overcome the toughest and most common mental barriers to better performance are practically by definition the most effective coping methods for all athletes.

In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains in cardio conditioning, muscle tone and strength as a result. Call it the Slavic Retro Fitness Craze: kettlebells are rustic and raw and are lifted and swung and tossed in specified patterns to produce specific muscular and cardiovascular results. The apparatus has a system, a philosophy of usage, first formulated in Czarist Russia.

In a now-famous experiment, he and his colleagues compared three groups of expert violinists at the elite Music Academy in West Berlin. The researchers asked the professors to divide the students into three groups: the “best violinists,” who had the potential for careers as international soloists; the “good violinists”; and a third group training to be violin teachers rather than performers. Then they interviewed the musicians and asked them to keep detailed diaries of their time. They found a striking difference among the groups. All three groups spent the same amount of time—over fifty hours a week— participating in music-related activities. All three had similar classroom requirements making demands on their time. But the two best groups spent most of their music-related time practicing in solitude: 24.3 hours a week, or 3.5 hours a day, for the best group, compared with only 9.3 hours a week, or 1.3 hours a day, for the worst group. The best violinists rated “practice alone” as the most important of all their music-related activities. Elite musicians—even those who perform in groups—describe practice sessions with their chamber group as “leisure” compared with solo practice, where the real work gets done. Ericsson and his cohorts found similar effects of solitude when they studied other kinds of expert performers. “Serious study alone” is the strongest predictor of skill for tournament-rated chess players, for example; grandmasters typically spend a whopping five thousand hours—almost five times as many hours as intermediatelevel players—studying the game by themselves during their first ten years of learning to play. College students who tend to study alone learn more over time than those who work in groups. Even elite athletes in team sports often spend unusual amounts of time in solitary practice. What’s so magical about solitude? In many fields, Ericsson told me, it’s only when you’re alone that you can engage in Deliberate Practice, which he has identified as the key to exceptional achievement. When you practice deliberately, you identify the tasks or knowledge that are just out of your reach, strive to upgrade your performance, monitor your progress, and revise accordingly. Practice sessions that fall short of this standard are not only less useful—they’re counterproductive. They reinforce existing cognitive mechanisms instead of improving them. Deliberate Practice is best conducted alone for several reasons. It takes intense concentration, and other people can be distracting. It requires deep motivation, often self-generated. But most important, it involves working on the task that’s most challenging to you personally. Only when you’re alone, Ericsson told me, can you “go directly to the part that’s challenging to you. If you want to improve what you’re doing, you have to be the one who generates the move. Imagine a group class—you’re the one generating the move only a small percentage of the time.” To see Deliberate Practice in action, we need look no further than the story of Stephen Wozniak. The Homebrew meeting was the catalyst that inspired him to build that first PC, but the knowledge base and work habits that made it possible came from another place entirely: Woz had deliberately practiced engineering ever since he was a little kid. (Ericsson says that it takes approximately ten thousand hours of Deliberate Practice to gain true expertise, so it helps to start young.)

the way we train VO2 max is pretty similar to the way elite athletes do it: by supplementing our zone 2 work with one or two VO2 max workouts per week.

As golf champion Yani Tseng puts it, “You always learn something from mistakes.” What can we take away from the practices of elite athletes? It seems to me that they learn how to confront their mistakes by focusing instead on possibility—on the achievements palpably within reach even if they eluded you today. They show us how to care more about tomorrow’s goal than today’s ego gratification.

Sacrifice demands purity, and isn’t worth as much without it. This is why people get so pissed off when athletes get busted for performance-enhancing drugs. If sport were merely a competitive quest for excellence, pharmaceutical augmentations would be considered an innovation, and their side effects would be considered the price of doing business. We would feel the same way about doped-up athletes that we do about doped-up musicians: it might make them better at what they do. It’s part of the world they live in, although it’s a shame when they overdose or die. But if deep down, we know that sport is the sacrifice of a hunter’s energy, then doping destroys the purity of the ritual, and that’s what leaves us feeling robbed. It also spurs people to cheer for younger elite cyclists like Taylor Phinney, who conspicuously eschew not only banned substances but milder performing-enhancing measures like “finish bottles,” the crushed-up caffeine pills and painkillers that riders gulp down in the home stretch.5 The nutritional taboos of the Paleo Diet mesh perfectly with this mythos. The living root of sport is why Jerry Hill does one-legged box jumps in the Games, coaching from the floor of the arena: no excuses. And it’s why, when we see Chris Spealler carrying a 150-pound ball across the stadium, it seems like one of the great, for-the-ages moments in sport.

on a seagull poo–like texture when mixed into cold water. Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly. Add a tablespoon of beet root powder like BeetElite to stave off any cow-hoof flavor, and it’s a whole new game. Amelia uses BeetElite pre-race and pre-training for its endurance benefits, but I’m much harder-core: I use it to make tart, low-carb gummy bears when fat Tim has carb cravings. RumbleRoller: Think foam roller meets monster-truck tire. Foam rollers have historically done very little for me, but this torture device had an immediate positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked

Managing energy, not time, is the fundamental currency of high performance. Performance is grounded in the skillful management of energy. • Great leaders are stewards of organizational energy. They begin by effectively managing their own energy. As leaders, they must mobilize, focus, invest, channel, renew and expand the energy of others. • Full engagement is the energy state that best serves performance. • Principle 1: Full engagement requires drawing on four separate but related sources of energy: physical, emotional, mental and spiritual. • Principle 2: Because energy diminishes both with overuse and with underuse, we must balance energy expenditure with intermittent energy renewal. • Principle 3: To build capacity we must push beyond our normal limits, training in the same systematic way that elite athletes do. • Principle 4: Positive energy rituals—highly specific routines for managing energy—are the key to full engagement and sustained high performance. • Making change that lasts requires a three-step process: Define Purpose, Face the Truth and Take Action.

One often reads of elite athletes for whom their chosen sport is their life. Not simply a livelihood or a hobby, but an obsession that informs every aspect of their mental, physical, emotional and philosophical being. I am similarly consumed with sex. Far from just the act of sex, it is its possibilities that dictate my thoughts and motives. Sex is the distillation of my own essence, it is the prism through which my life is processed.

As we have seen, distributions centered on their means are omnipresent in nature—in plants, animals, and humans—and they are encountered in the sizes of entire organisms or their organs and parts as well as their functions (the brains of impala antelopes; grains of wheat harvested in Turkey; heart rates of elite athletes). In contrast, asymmetric distributions in nature prevail where physical (tectonic, geomorphic, atmospheric) forces dominate.

much capacity is sufficient? When you’ve raised your AeT to be within 10 percent (elite athletes can have a Z3 spread of 6–7 percent or only 10 beats) of your LT as measured by either heart rate or pace. With more than a 10 percent spread between thresholds, an athlete still has aerobic deficiency and needs to build more aerobic base. Those who have less than a 10 percent spread between thresholds will need to reduce or even drop Z2 training, substituting Z3 workouts. Here’s how to do the 10 percent test: Determine your AeT using one of the methods described on pages 152 to 155 (AeT Testing). Then do the LT test (see page 155). Calculate the percentage difference between the AeT heart rate and the LT heart rate by dividing the higher heart rate by the lower heart rate. We know this is not the conventional way to calculate percentage, but it works well for our purposes. Example: Suppose your AeT heart rate is 128 as determined by a laboratory test. Your LT hill-climb test shows an average heart rate of 150. 150/128 = 1.17. This shows that the LT heart rate is 17 percent greater than the AeT heart rate. You still have a lot of potential to improve your aerobic base with Z1–2 and should not be too eager to move to adding Z3 or higher intensity yet. ZONE

Daniels began filming elite athletes, and he noticed something fascinating: they all tended to run at about 180 steps per minute—ninety per leg—whether going fast or slow. To accelerate, they just lengthened their stride without changing that 180-beat rhythm. Daniels then turned his attention toward new runners, and found they typically had a much slower cadence, more like 160. The mistake these beginners were making, Daniels realized, was confusing quick with hard.

PRINCIPLE 3: To build capacity, we must push beyond our normal limits, training in the same systematic way that elite athletes do.

Ow! You might’ve broke my arm!” wailed Morooka, ranting and raving, making a spectacle like a soccer athlete trying to show how badly they were hurt. “Looks like you did something pretty terrible, Kouenji,” Mikitani said. “I think you really hurt Morooka.” “It looks to me like he’s faking it,” said Kouenji.

An average forty-five-year-old man will have a VO2 max around 40 ml/kg/min, while an elite endurance athlete will likely score in the high 60s and above. An unfit person in their thirties or forties, on the other hand, might score only in the high 20s on a VO2 max test,

Psychologist Stan Beecham, who counsels numerous elite athletes and high-ranking executives, also believes that our relationship with fear is utterly critical to what we will accomplish in our lives: “It’s all about fear. If you kill fear, you win. If you kill fear, you have your best year ever. If you kill fear, you train like a mad man. If you kill fear, you go to college for free. If you kill fear, you stand on the podium, you get paid, you have strangers walk up to you and call you by name. When fear dies, you begin to live.”20

Almost anybody who’s pretty active with their body has had some type of injury in the past that is causing some type of injury now,” he continues. “Oftentimes the compensation patterns we develop as civilians don’t manifest until your late thirties or your forties. But for these guys, because of the load they put on them, they manifest much more quickly. Everything plays out in a much shorter time period for these professional athletes. Getting these compensation patterns out of their systems, not letting them continue to fester or cause career-limiting or career-ending injuries, is absolutely one of the keys to optimizing athletes deep into their careers.

Care has a passion for mentorship. His eyes light up when he talks about creating those possibilities in people’s minds. It is not just what he shares and when he shares it, but how he shares it – with self-deprecating yet substantial wisdom – that makes his contribution to others so effective: I remember a few years ago with our annual group meeting, we had this session with the board up the front and we were answering questions. The question was asked, ‘What have you done that you are most proud of in the last twelve months?’ There was a bit of a silence and I spoke first. I said, ‘Well, look, I am just very proud of taking on a coach.’ And afterwards, one of the people in the audience came up to me and said, ‘Thank you so much for sharing that because it has given me permission to seek a coach whereas up until now I’ve thought, well, you know, it’s a sign of weakness.’ So, they see some big, ugly Australian standing up the front there and he’s saying, ‘You know, I’ve just taken on a coach, elite athletes have coaches, why shouldn’t elite business people have coaches?’ and just the fact of saying it, sharing it, had an impact.

The superheroes you have in your mind (idols, icons, elite athletes, billionaires, etc.) are nearly all walking flaws who’ve maximized one or two strengths. Humans are imperfect creatures. You don’t “succeed” because you have no weaknesses; you succeed because you find your unique strengths and focus on developing habits around them. . . . Everyone is fighting a battle [and has fought battles] you know nothing about. The heroes in this book are no different. Everyone struggles.

Japanese businesses call this the art of “continuous improvement,” and it explains why even the finest singers use coaches throughout their careers and why elite athletes undergo endless hours of repetitive drills, practice, and visualization exercises.

Pain was nothing to them. It’s everything to most people, who shy away when it crops up in their lives. But both he and King had made a career out of going directly toward the pain, toward the suffering, in hopes of a better result when it came time to perform. It was eerily similar to what elite athletes go through before competition, only with more dire physical consequences. If they didn’t perform in the field, they didn’t get a participation trophy. They died. That translated to a sickening work ethic, and a pain tolerance practically unrivalled anywhere else on the planet. It meant that when one of them badly sprained their ankle, they taped it back up and kept soldiering on, no matter what it did to them mentally. Because all pain comes to an end. It can’t last forever.