When first learning a skill, perform as many safe repetitions as possible per unit time, even if making many errors, because errors cue the nervous system for correction and open the window for neuroplasticity.
Immediately after a skill learning session, sit quietly with eyes closed for 1-10 minutes, avoiding other sensory stimuli, to allow the brain to replay and consolidate correct motor sequences, accelerating learning.
Maximize sleep quality and duration, as sufficient sleep is absolutely critical for the consolidation of all types of learning, including motor skill acquisition.
Focus on maximizing the density of repetitions and safe failures within a training session, as shorter, intense sessions (e.g., 10 minutes) are more beneficial than longer, haphazard ones, regardless of ultradian cycles.
Before attempting to learn a new skill, identify if it is “open loop” (discrete action, delayed feedback) or “closed loop” (continuous action, real-time adjustments) to inform your learning strategy.
Once familiar with a skill (e.g., 25-30% success rate), deliberately direct your attention to one specific aspect of the movement throughout a session to accelerate learning, rather than constantly shifting focus.
Supplement physical training with mental visualization (e.g., 15 minutes/day, 5 days/week for 12 weeks), as it activates upper motor neurons and can improve strength and skill acquisition, though it’s not a full replacement for physical practice.
Perform ultra-slow movements of a skill only after gaining some proficiency (e.g., 25-30% success rate), as doing so too early prevents error generation and accurate proprioceptive feedback, hindering initial learning.
For intermediate to advanced practitioners, use an auditory metronome set slightly faster than your current rate to increase repetition cadence, generate more output, and train central pattern generators for higher speeds, accelerating plasticity.
Periodically cool your palms throughout exercise to efficiently cool your core body temperature, which improves performance and allows you to do more work (sets, reps, distance).
To relieve a side stitch or cramp during exercise, perform a physiological sigh: a double inhale through the nose (very deep) followed by a long exhale, repeated two or three times.
To temporarily increase flexibility and range of motion, move your eyes to the far periphery (left, right, up, down) while keeping your head and body stationary, as this impacts the cerebellum and expands limb range.
Always warm up before you exercise to prepare your body, as this will not increase body temperature to a point that diminishes work capacity or harms performance.
Use hot sauna (or other heat-increasing tools) to elevate body temperature for growth hormone release, ensuring this protocol is done at separate times from performance-enhancing cooling.
If caffeine-adapted (100-300mg, 3-5+ times/week), ingest caffeine before training; if not adapted, avoid it as it may diminish performance by impacting body temperature and blood flow.
If using supplements like caffeine or Alpha GPC for physical skill learning, take them before the training session so their effects extend into the training, supporting execution of repetitions.
For enhanced power output (300-600mg single dose before training) or improved cognitive function (up to 1200mg daily, divided), consider Alpha GPC, as it can increase power, promote growth hormone, and improve fat oxidation.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolytes for optimal brain and body function.
Take Athletic Greens once or twice a day to cover basic nutritional needs and support microbiome health with probiotics, making up for potential deficiencies.
Supplement with Vitamin D3 and K2, as D3 is essential for brain/body health (many are deficient) and K2 regulates cardiovascular function and calcium.
Use a meditation app for various meditation durations, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) protocols to place the brain and body into different states and restore cognitive/physical energy.