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.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 : https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

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’ & Boost HRV 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 To 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

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