Elite Athlete Quotes

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.

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

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.

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.

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

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.

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.

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.

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

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.

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.

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. . . .

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

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

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

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

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.

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.

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.

As on any scale or spectrum, both ends have their poster-boy hall-of-famers. At one end we have the Sutcliffes, and Lecters, and Bundys – the Rippers, and Slashers, and Stranglers. While at the other we have the antipsychopaths: elite spiritual athletes like Tibetan Buddhist monks, who, through years of black-belt meditation in remote Himalayan monasteries, feel nothing but compassion. In fact, the latest research from the field of cognitive neuroscience suggests that the spectrum might be circular . . . that across the neural dateline of sanity and madness, the psychopaths and anti-psychopaths sit within touching distance of each other. So near, and yet so far.

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.

Endometriosis, or painful periods? (Endometriosis is when pieces of the uterine lining grow outside of the uterine cavity, such as on the ovaries or bowel, and cause painful periods.) Mood swings, PMS, depression, or just irritability? Weepiness, sometimes over the most ridiculous things? Mini breakdowns? Anxiety? Migraines or other headaches? Insomnia? Brain fog? A red flush on your face (or a diagnosis of rosacea)? Gallbladder problems (or removal)? — PART E — Poor memory (you walk into a room to do something, then wonder what it was, or draw a blank midsentence)? Emotional fragility, especially compared with how you felt ten years ago? Depression, perhaps with anxiety or lethargy (or, more commonly, dysthymia: low-grade depression that lasts more than two weeks)? Wrinkles (your favorite skin cream no longer works miracles)? Night sweats or hot flashes? Trouble sleeping, waking up in the middle of the night? A leaky or overactive bladder? Bladder infections? Droopy breasts, or breasts lessening in volume? Sun damage more obvious, even glaring, on your chest, face, and shoulders? Achy joints (you feel positively geriatric at times)? Recent injuries, particularly to wrists, shoulders, lower back, or knees? Loss of interest in exercise? Bone loss? Vaginal dryness, irritation, or loss of feeling (as if there were layers of blankets between you and the now-elusive toe-curling orgasm)? Lack of juiciness elsewhere (dry eyes, dry skin, dry clitoris)? Low libido (it’s been dwindling for a while, and now you realize it’s half or less than what it used to be)? Painful sex? — PART F — Excess hair on your face, chest, or arms? Acne? Greasy skin and/or hair? Thinning head hair (which makes you question the justice of it all if you’re also experiencing excess hair growth elsewhere)? Discoloration of your armpits (darker and thicker than your normal skin)? Skin tags, especially on your neck and upper torso? (Skin tags are small, flesh-colored growths on the skin surface, usually a few millimeters in size, and smooth. They are usually noncancerous and develop from friction, such as around bra straps. They do not change or grow over time.) Hyperglycemia or hypoglycemia and/or unstable blood sugar? Reactivity and/or irritability, or excessively aggressive or authoritarian episodes (also known as ’roid rage)? Depression? Anxiety? Menstrual cycles occurring more than every thirty-five days? Ovarian cysts? Midcycle pain? Infertility? Or subfertility? Polycystic ovary syndrome? — PART G — Hair loss, including of the outer third of your eyebrows and/or eyelashes? Dry skin? Dry, strawlike hair that tangles easily? Thin, brittle fingernails? Fluid retention or swollen ankles? An additional few pounds, or 20, that you just can’t lose? High cholesterol? Bowel movements less often than once a day, or you feel you don’t completely evacuate? Recurrent headaches? Decreased sweating? Muscle or joint aches or poor muscle tone (you became an old lady overnight)? Tingling in your hands or feet? Cold hands and feet? Cold intolerance? Heat intolerance? A sensitivity to cold (you shiver more easily than others and are always wearing layers)? Slow speech, perhaps with a hoarse or halting voice? A slow heart rate, or bradycardia (fewer than 60 beats per minute, and not because you’re an elite athlete)? Lethargy (you feel like you’re moving through molasses)? Fatigue, particularly in the morning? Slow brain, slow thoughts? Difficulty concentrating? Sluggish reflexes, diminished reaction time, even a bit of apathy? Low sex drive, and you’re not sure why? Depression or moodiness (the world is not as rosy as it used to be)? A prescription for the latest antidepressant but you’re still not feeling like yourself? Heavy periods or other menstrual problems? Infertility or miscarriage? Preterm birth? An enlarged thyroid/goiter? Difficulty swallowing? Enlarged tongue? A family history of thyroid problems?

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.

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

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!

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

The history of food is inseparable from the history of movement.

Who gets more exercise, you on the gurney or the people pushing you?

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.

Campitelli and Gobet found that 10,000 hours was not far off in terms of the amount of practice required to attain master status, or 2,200 Elo points, and to make it as a pro. The average time to master level in the study was actually about 11,000 hours—11,053 hours to be exact—so more than in Ericsson’s violin study. More informative than the average number of practice hours required to attain master status, however, was the range of hours. One player in the study reached master level in just 3,000 hours of practice, while another player needed 23,000 hours. If one year generally equates to 1,000 hours of deliberate practice, then that’s a difference of two decades of practice to reach the same plane of expertise. “That was the most striking part of our results,” Gobet says. “That basically some people need to practice eight times more to reach the same level as someone else. And some people do that and still have not reached the same level.”* Several players in the study who started early in childhood had logged more than 25,000 hours of chess practice and study and had yet to achieve basic master status. While the average time to master level was 11,000 hours, one man’s 3,000-hours rule was another man’s 25,000-and-counting-hours rule. The renowned 10,000-hours violin study only reports the average number of hours of practice. It does not report the range of hours required for the attainment of expertise, so it is impossible to tell whether any individual in the study actually became an elite violinist in 10,000 hours, or whether that was just an average of disparate individual differences.

Strength is the foundation upon which you build your speed, stamina, injury prevention. and confidence. Without strength, you become just like everyone else and soon enough you have no edge over the competition.

Today will be a beautiful day. What beautiful things will today bring me?

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.

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

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

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.

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.

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

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.

If you’re looking for an Eastern version of Stanford, try Duke (with a touch of MIT mixed in). Stanford’s big-time athletics, preprofessional aura, and laid-back atmosphere stand in marked contrast to the Ivy League. In contrast to the hurly-burly of Bay-Area rival Berkeley, Stanford is upscale suburban. (The Elite Private Universities - Stanford University)

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.

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

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

The absence of adversity is an indicator that my goals aren’t significant enough. — CLINT BRUCE, FORMER NAVY SEAL AND FOOTBALL PLAYER

movements done, and at a similar speed and intensity of climbing. To a very large extent, elite-level swimmers principally swim for training, champion cyclists ride, top runners run, and world-class skiers ski. A general sport like alpinism can include more nonspecific modalities than these traditional sports, especially in the early base-building period and for less athletically mature individuals. But the biggest benefits will come from preparing for and modeling the demands of alpine climbing as closely as possible. This is the reason top climbers spend so much time climbing. As an alpinist seeking to improve your endurance

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.

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.

For as long as she could remember, Angie had been slightly above-average--from her height and physical strength to her grades, intuition, and artistic capacity. She was athletic, but lacked the innate prowess of a competitive athlete. She was bright, but not a genius. Talented, but not elite. Good, but not best.

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,

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.

If you read Tyson’s story in his autobiography, Undisputed Truth, you can see how D’Amato helped Tyson train and get focused. The young Tyson had the potential to be a great athlete and had developed immense pain tolerance and fierceness from his tough background, but D’Amato took him to mental, physical, and emotional levels of toughness and focus never before visited. This, combined with elite technical training, led Mike Tyson to rapidly rise to prominence.

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? —

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

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.

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

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.

From kindergarten through senior year of high school, Evan attended Crossroads, an elite, coed private school in Santa Monica known for its progressive attitudes. Tuition at Crossroads runs north of $ 22,000 a year, and seemingly rises annually. Students address teachers by their first names, and classrooms are named after important historical figures, like Albert Einstein and George Mead, rather than numbered. The school devotes as significant a chunk of time to math and history as to Human Development, a curriculum meant to teach students maturity, tolerance, and confidence. Crossroads emphasizes creativity, personal communication, well-being, mental health, and the liberal arts. The school focuses on the arts much more than athletics; some of the school’s varsity games have fewer than a dozen spectators. 2 In 2005, when Evan was a high school freshman, Vanity Fair ran an exhaustive feature about the school titled “School for Cool.” 3 The school, named for Robert Frost’s poem “The Road Not Taken,” unsurprisingly attracts a large contingent of Hollywood types, counting among its alumni Emily and Zooey Deschanel, Gwyneth Paltrow, Jack Black, Kate Hudson, Jonah Hill, Michael Bay, Maya Rudolph, and Spencer Pratt. And that’s just the alumni—the parents of students fill out another page or two of who’s who A-listers. Actor Denzel Washington once served as the assistant eighth grade basketball coach, screenwriter Robert Towne spoke in a film class, and cellist Yo-Yo Ma talked shop with the school’s chamber orchestra.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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,

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.

Surprisingly, the second group of individuals who tend to be protein malnourished are elite athletes—especially women. Their protein demands are often exceedingly high because of their greater amounts of lean body mass and higher levels of physical activity. These hard-working athletes tend to consume more than enough calories, but they rarely eat adequate levels of protein.

Comprised of the wealthiest, most athletic, most connected guys currently attending Jade Mountain, we threw the most epic parties, scored the hottest girls, and in general just caused debauchery … in the best way possible.

Ultimately, it's what you are on the inside that gets you through a marathon. My constant motivation is the knowledge that ‘There will be a day when you can no longer do this. Today is NOT that day.’ (This is what I have written on the back of my race shirt.) So, if you are the type of person who surrenders easily, or does not commit to the training, or does not respect the distance, you will likely fail. Try a different sport. Maybe skydiving. It's hard to un-commit to that once you've jumped out of the plane. Notice something here. I have not mentioned anything about speed. Too many people put way too much emphasis on a marathon finisher's time. You can NOT judge a runner's effort based on their finishing time. One of my best friends ran the Detroit Marathon last weekend. She has stage 4 cancer, and finished the race in the back of the pack. But no one will ever convince me she is not an athlete, or that her effort was any less than an elite runner. Speed is relative. Distance is absolute.

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.

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.

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

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.

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.

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

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.

You’ll never become an expert at anything by simply reading a book. Athletes don’t become elite competitors after reading about their sport nor do top musicians increase their musical abilities by simply watching other performers play. They also have to practice.

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

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.

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

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.