Tip Master Any New Exercise or Skill Faster Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Master Any New Exercise or Skill Faster Learning a new Olympic lift or any athletic movement Just do this after you practice and you' ll accelerate motor learning by Chris Shugart July 31, 2018August 18, 2019 Tags Athletic Performance, Tips, Training, Weightlifting Lead Photo Credit: CrossFit Te Rapa Years ago I taught myself to juggle. That mainly involved digging tennis balls out from underneath the couch. But finally the connection clicked, all the balls stayed in the air at the same time, and soon I was fun at parties. Not cool-people parties, but still. Here's something I noticed: After about an hour of practice, I never got any better that day. But the next day, I was noticeably more skilled than the day before. But why? Turns out, it was because I usually hit the gym after juggling practice. And based on some fascinating new research, we can use that same idea to quickly master complex lifts or any new athletic skill. The Breakthrough The study involved two groups trying to learn a new motor task, which involved using a gripper-like tool to manipulate a curser around a computer screen. One group did some cardio after practicing; the other group didn't. The group that did cardio learned the new motor task much faster. What This Means to You Here's the short and sweet of it: After practicing a new physical skill, perform 15 minutes of cardiovascular exercise. This will increase brain connectivity and efficiency, improving long-term retention of the new motor skill. In our world, that means after you practice a new exercise – something more complex like an Olympic lifting variation, a gymnastic muscle-up, or a powerlifting-style bench press – go for a run, peddle a bike, or do some kind of CrossFit-style metcon for 15 minutes. Then, get a good night of sleep. The next day or the next time you practice the new exercise, you'll have accelerated the learning process by better retaining the new motor skill. How? The cardio (combined with the sleep, which consolidates motor memories) makes the neural connections between and within the brain hemispheres more efficient. In a nutshell, you get better, faster. Reference Fabien Dal Maso, Bennet Desormeau, Marie-Hélène Boudrias, Marc Roig. Acute cardiovascular exercise promotes functional changes in cortico-motor networks during the early stages of motor memory consolidation. NeuroImage, 2018; 174 Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Goblet Squat 101 "The goblet squat is the single best lifting movement of all time," claims coach Dan. Here's how to perform this powerful exercise. Kettlebell Training, Legs, Squat, Training Dan John March 3 Training The Best Dumbbell Exercises for Bigger Biceps Need to fill out those shirtsleeves? Drop the bar. Here are the best dumbbell exercises for biceps size. Have you tried them all? Arms, Bodybuilding, Exercise Coaching Tanner Shuck December 16 Training Tip Stop Warming Up Like a Scrawny Jogger For weight training workouts, warm-up with movement and address restrictions later. Here's how it's done. It Hurts Fix It, Tips, Training Jesse Irizarry September 16 Training Cardio Progressions The last time it happened I was getting changed in the locker room at my gym. Two pudgy-bellied gym members (PBGMs) were discussing the relative virtues and drawbacks of doing cardio as part of their training program. Training John Berardi, PhD June 6