Understanding the TB12 Approach

Tom Brady’s Transition From Weights to Resistance Bands

Tom Brady lifted weights throughout college and into the early years of his NFL career. In his book, The TB12 Method, he tells the full story of how he realized traditional weight training was leaving him more sore than he wanted to be.

“Most of the time, my workouts left me hurting,” he wrote. “Sure, I was getting stronger, but I was a long way away from allocating the right proportion of my workout time to what could allow me to improve performance.”

Through his work with longtime Body Coach Alex Guerrero, co-founder of TB12, Tom began incorporating different tools and techniques. He has now been using resistance bands almost exclusively for more than seven years.

“The difference is profound,” he explains. “My muscles are more balanced and functional, especially for the movements I need to perform as an NFL quarterback. Resistance bands clearly work better for me.”

In addition to being portable and perfect for on-the-go workouts, here are three of the potent benefits resistance band workouts offer:

1. Resistance Bands Allow For Fluid Motion

Bands allow for a big, fluid range of motion. They help build strength and power while keeping your muscles more supple and less dense than they would be if you used heavy weights.

2. Resistance Bands Limit Inflammation

Bands can also help limit inflammation and overload. They condition you aerobically while complementing your pliability.

3. Resistance Bands Allow You To Mirror Everyday Movements

By targeting accelerating and decelerating muscle groups at the same time without overload, they also mirror your body’s normal, everyday functional movements. Together with pliability, they create a balanced approach to staying healthy over a long period of time.

How To Start Training the TB12 Way

If you’re accustomed to weight training and plan to transition to resistance bands, you may feel stuck. The transition to resistance bands can be a challenge if you’re not sure what to do with them, or if you already have a concrete routine involving weights. The following exercises are examples of how you can use resistance bands to improve your functional strength & conditioning.