Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Pliability is the TB12 name for a daily session of targeted, deep-force muscle work, done by a practitioner's hands and elbows while the athlete rhythmically contracts and relaxes the muscle being worked, often before and after training. The stated aim is muscles that stay long and soft so they can absorb and disperse force, which its advocates say lowers injury risk and speeds recovery. At home the same idea gets approximated with a vibrating foam roller or sphere. Evidence for the specific claims is mostly anecdotal; what is well established is that regular soft-tissue work feels good and helps range of motion.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Tom BradyDoes it
Former NFL quarterback · The TB12 Method
Deep, targeted muscle work with body coach Alex Guerrero after his band sessions, which he calls pliability. He told CBS he does not want dense muscles and would rather keep them strong but pliable, so that he can limit or avoid injury when he absorbs a hit.
Source: CBS Boston: Tom Brady says muscle pliability is key to his workout method“Some people want denser muscles. As an athlete, as a quarterback, I don't want them, … I want to keep my muscles strong and active, but also pliable.”
CBS Boston: Tom Brady says muscle pliability is key to his workout method (opens in a new tab) · 18 Sep 2017
Aimed at the same thing
Other entries filed under fitness or longevity.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.