Want to know the secret to Tom Brady’s A-game? It’s all about the pregame.
Tom Brady puts in the work to prepare for game day.
You have heard the Tom Brady stories. The superhuman athlete drinks more than his body weight in water. He takes a methodical approach to everything from diet to sleep to supplements to ensure he is truly at the top of his game. While we can’t all expect to achieve Brady’s level of peak performance, we can literally take a page from his book, The TB12 Method (Simon & Schuster), and method, TB12 Sports, which now offers both in-person (in select cities) and virtual body coaching. We polled TB12 body coach Joseph Koudelka on how to prep like a pro.
What are some of the core principles of the program? TB12 was co-founded by Tom Brady and his longtime body coach, Alex Guerrero, aiming to help people live pain-free and perform their best. It all centers around the concept of pliability allowing for 100% muscle contraction and relaxation. This holistic approach incorporates balanced nutrition, optimal hydration, mental fitness, and functional strength and conditioning. TB12 offers one-on-one body coach sessions and supporting products such as proteins, electrolytes, vitamin supplements, fitness equipment and apparel to be applied to anyone’s daily practice, regardless of age and athleticism.
How does the program center on preparation? It all starts with a positive mindset. Start by identifying what your goal or purpose is. Write it down and keep it by your bed, add it as a note in your phone, or do whatever you have to do to give yourself a regular reminder of what you’re working toward. When you’re motivated by a purpose like this, you’ll find it’s much easier to stay determined and pursue your goals. Even more, aim to move 30 to 60 minutes a day. Even on ‘recovery days,’ if you are an avid athlete, commit to working in lower-impact, active recovery exercises. Exercises like glute bridges, front planks, lateral band walks and body-weight squats are some of my favorite ways to get moving and promote recovery without putting too much strain on your body. These exercises, combined with 10 to 15 minutes of pliability work, will help relieve muscle tension, improve blood flow and enhance your overall mobility.
Brady’s TB12 Method has fully comprehensive offerings to help your own game.
People can train smarter and longer by knowing when to ‘push on the gas’ or ‘push on the brake.’ Finding the right volume and intensity can be unique for each person; listening to your body after workout sessions can be a helpful way to know when to press on the gas the next day or push on the brake with a lower-intensity activity such as walking or self-pliability (foam rolling).
Hydration also seems very core to the program. What is the best way to approximate how much water per day to drink? Yes! You should aim to drink half your body weight in fluid ounces of water each day. See how much better you feel after giving your body the hydration it needs!
TB12 Sports now offers both in-person (in select cities) and virtual body coaching.
How does the concept of preparation and the principles of the program manifest in some of the professional athletes you work with like Tom Brady? TB12 is focused on helping individuals do what they love and for as long as they desire—and, yes, that does include many professional athletes. Tom’s longevity and the work he has done with Alex is all a testament to what the two of them built with the practices behind the TB12 Method. In Tom’s book, The TB12 Method, Tom shared how important thoughts, emotions and attitudes are when working to achieve peak performance—especially when facing a challenge or adversity. The idea of practicing daily habits is exactly what TB12 and the TB12 Method make it easier for all to follow. The TB12 Method, inspired by Tom Brady, is a holistic approach for all to use, not just athletes.
How do you work with clients in person these days? TB12 grants customers the opportunity to improve their physical and mental health through pliability treatments, functional strength and conditioning, and personalized approaches with a body coach that incorporates nutrition, hydration, recovery, sleep and cognitive health. Our body coaches are available to TB12 clients for one-on-one consultations, personalized performance plans, and injury prevention and recovery programming. TB12 body coaches are available for virtual appointments, though are mostly seeing clients at TB12 Performance Center locations in Tampa, Boston and Foxborough, and partner locations in West Palm, Philadelphia and New York, with plans for expansion in NYC, California, Florida and more.