INTRODUCTION TO THE METHOD

The TB12 method isn’t just a training regimen — I see it as a holistic lifestyle. It’s built upon truths and principles that underpin what we do every day at the TB12 Sports Therapy Center in Foxborough. The principles below make up the foundation of what we at TB12 believe is the optimal approach to exercise, training, and living a life of vitality. Any one of these principles can be taken alone, of course. But their effect is cumulative: the more you can incorporate, the better your results will be. We don’t view the body as an assortment of parts. It’s a connected system that functions as a whole, and you should treat it that way. By practicing and living all twelve of these principles, you’ll begin to see great benefits.

12 Principles of TB12


PLIABILITY IS THE MISSING LEG
OF PERFORMANCE TRAINING.

Everything begins with pliability, the daily lengthening and softening of muscles before and after physical activity. Without pliable muscles, you can’t achieve long-term health. Every athlete needs to find a balance between strength, conditioning, and pliability. The balance will change based on your age, sports, needs, and goals.

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HOLISTIC AND
INTEGRATIVE TRAINING.

Nothing works in isolation. Everything we do at TB12 is interdependent, and we believe that a holistic approach works better than a divided one. The body is one system. Treat it well. It is the only one you have.


BALANCE AND
MODERATION IN ALL THINGS.

We subscribe to the precept of balance and moderation in all things. Too much of a good thing isn’t a good thing. Too many bad things are just plain bad.


CONDITIONING FOR
ENDURANCE AND VITALITY.

Conditioning is about having the energy, endur- ance, and vitality to perform the activities you love in a healthy, pain-free way. Good health is about how you feel. We’ve been educated around how we look. But feeling better—that’s the key.


NO-LOAD STRENGTH
TRAINING.

The function of your muscles is to protect your bone structure and support the acts of daily living. You should train to develop the optimal strength to do the job your body needs to do, while limiting the load — especially the overload — you put on your joints.

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PROMOTE ANTI-INFLAMMATORY
RESPONSES IN THE BODY.

Anything that reduces inflammation in our bodies, including proper hydration and healthy nutrition, maximizes pliability and accelerates recovery. Try to avoid self-inflammation — whether it’s in your mind, body, or spirit.


PROMOTE OXYGEN-RICH
BLOOD FLOW.

The blood that flows to your brain is the same blood that flows to your feet—and everywhere in between. The more ways you can foster the circulation of oxygen-rich blood and 100 percent muscle pump function—full contraction and relaxation—in every part of your body, the better.


PROPER
HYDRATION.

Drinking enough water every day, preferably with electrolytes, is essential for muscle pliability and optimal health.

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HEALTHY
NUTRITION.

No training or exercise program is effective unless complemented by proper nutrition. You can’t train or recover well when you deprive your body and muscles of the right nutrients.

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SUPPLEMENTATION.

Healthy nutrition is amplified by the right vitamins, nutrients, and minerals, based on your current diet, age, and activity levels.

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BRAIN
EXERCISES.

Neuroplasticity is all about generating and regenerating neural connections — which happens only when we train our brains the same way we do our muscles.

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BRAIN REST, RECENTERING,
AND RECOVERY.

The body and the brain need rest, recentering, and recovery via sleep, meditation (or other balancing techniques that encourage the right mind-set), and recovery innovations such as tech-enabled sleepwear.