This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
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Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT & Waking Up
(00:06:28) Skill Acquisition: Mental & Physical
(00:08:40) Clarification About Cold, Heat & Caffeine
(00:12:45) Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & BoostHRV Entrainment
(00:16:08) Physical Skills: Open-Loop Versus Closed-Loop
(00:18:50) Three Key Components To Any Skill
(00:21:00) Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
(00:23:30) Upper Motor Neurons for Deliberate Movement & Learning
(00:25:00) Lower Motor Neurons Control Action Execution
(00:25:26) What To Focus On While Learning
(00:27:10) The Reality of Skill Learning & the 10,000 Hours Myth
(00:28:30) Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
(00:34:00) Learning To Win, Every Time
(00:39:26) Errors Solve the Problem of What Focus On While Trying to Learn Skills
(00:43:00) Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
(00:44:40) The Framing Effect (& Protocol Defined)
(00:46:10) A Note & Warning To Coaches
(00:48:30) What To Do Immediately After Your Physical Skill Learning Practice
(00:53:48) Leveraging Uncertainty
(00:56:59) What to Pay Attention To While Striving To Improve
(01:04:45) Protocol Synthesis Part One
(01:07:10) Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
(01:11:06) How To Move From Intermediate To Advanced Skill Execution faster: Metronomes
(01:16:44) Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
(01:19:12) Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)
(01:22:02) Protocol For Increasing Limb Range of Motion, Immediately
(01:28:30) Visualization/Mental Rehearsal: How To Do It Correctly
(01:33:50) Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
(01:35:34) Imagining Something Is Very Different Than Actually Experiencing It
(01:37:58) Cadence Training & Learning “Carryover”
(01:39:00) Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
(01:43:39) Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
(01:46:20) Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
(01:49:24) Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks
Title Card Photo Credit: Mike Blabac
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