Decoding the Myths: Exploring Success Factors in Sports

2. Topic Overview: Sports & Myths • Are you serious enough to win? • Do you follow World Record Athletes • How can some athletes train equal or more but perform less? • Is it just quantity of hours training equals level of performance or are there other factors?

3. Career[edit] • 1st place all-time in career assists by a forward. • 1st place all-time being named Conference player of the Week with 49 nominations. • 1st place all-time being named Conference player of the Month with 29 nominations. • 2nd place all-time in points scored in All-Star games with 278. • Behind Kobe Bryant's 280. • Only player in NBA history to average at least 27 points, 7 rebounds and 6 assists for their career.[24] • Only player in NBA history to post at least 2000 points, 500 rebounds, 500 assists, and 100 steals in four consecutive seasons.[25] • Only player in NBA history to post at least 2000 points, 500 rebounds, 500 assists, and 100 steals in a single season for at least seven seasons.[26] • Only player in NBA history to post at least 2000 points, 500 rebounds, and 500 assists in a single season for at least seven seasons.[27] • Only player in NBA history to win the NBA Player of the Month Award four times in two consecutive seasons.[28] • Only player in NBA history to change teams after averaging at least 27 points, twice.[29] • Only player in NBA history to average at least 25 points, 6 rebounds, and 6 assists for 11 consecutive seasons.[30] • One of two players in NBA history to average at least 27 points, 6 rebounds, and 6 assists for six consecutive seasons.[31] • Includes Oscar Robertson, who achieved this eight consecutive times. • One of two players in NBA history to average at least 27 points, 6 rebounds, and 6 assists in a single season for at least eight seasons.[32] • Includes Oscar Robertson. • One of two players in NBA history to average at least 25 points, 7 rebounds, and 7 assists in a season for at least six seasons.[33] • Includes Oscar Robertson. • One of two players in NBA history to win four NBA Most Valuable Player Awards in a span of five years.[34] • Includes Bill Russell. • One of two players in NBA history to win at least two NBA Most Valuable Player Awards for two different franchises. • Includes Kareem Abdul-Jabbar. • One of two players in NBA history to lead NBA Finals in scoring, but play on a different team the following season.[35] • Includes Shaquille O'Neal. • One of two players in NBA history to win NBA MVP, Finals MVP, and an Olympic Gold Medal in the same year.[36] • Includes Michael Jordan (1992). • One of two players in NBA history to win NBA MVP and Finals MVP in two consecutive seasons. • Includes Michael Jordan. • One of three players in NBA history to average 25 points per game for 11 consecutive seasons. • Includes Jerry West and Karl Malone. • One of three players in NBA history to win NBA MVP with a team, leave, and then come back.[37] • Includes Allen Iverson and Moses Malone. • One of three players in NBA history to win NBA MVP and Finals MVP in the same season, twice.[38] • Includes Larry Bird and Michael Jordan. • One of four players in NBA history to score at least 2000 points in a single season for at least nine seasons.[39] • Includes Karl Malone (12 seasons), Michael Jordan (11), and Kareem Abdul-Jabbar (9). • One of five players in NBA history to score at least 10 points in 500 consecutive games.[40] • Includes Michael Jordan, Kareem Abdul-Jabbar, Moses Malone and Karl Malone. • Currently 3rd all-time on the list with 641 games. • One of five players in NBA history to win consecutive Finals MVP Awards.[41] • Includes Michael Jordan, Shaquille O'Neal, Hakeem Olajuwon, and Kobe Bryant. • One of five players in NBA history to win four NBA Most Valuable Player Awards.[42] • Includes Kareem Abdul-Jabbar, Michael Jordan, Bill Russell, and Wilt Chamberlain. • One of five players in NBA history to change teams after leading the league in triple-doubles.[43] • Includes Wilt Chamberlain, Mickey Johnson, Jason Kidd, and Lance Stephenson. • One of five players in NBA history to score 50+ points multiple times for two different teams.[44] • Includes Wilt Chamberlain, Pete Maravich, Bernard King, and Carmelo Anthony. • One of six players in NBA history to average at least 27 points for their career.[45] • Includes Michael Jordan, Wilt Chamberlain, Elgin Baylor, Jerry West and Kevin Durant. • One of eight players in NBA history to lead a franchise in points, assists, and steals.[46] • Includes Kevin Garnett, Michael Jordan, Reggie Miller, Gary Payton, Randy Smith, Isiah Thomas, and Dwyane Wade. So in the summer of last year, he changed his winning routine. Why would one of the most successful basket ball players change a winning recipe? What did he change and why? • NBA[edit] • Cited from Basketball Reference's LeBron James page unless noted otherwise.[2] • 2× NBA champion: 2012, 2013 • 2× NBA Finals MVP: 2012, 2013 • 4x NBA Most Valuable Player: 2009, 2010, 2012, 2013 • NBA Rookie of the Year: 2004 • NBA scoring champion: 2008 • 2× NBA All-Star Game MVP: 2006, 2008 • 11× NBA All-Star: 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015 • 11× All-NBA: • First Team: 2006, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015 • Second Team: 2005, 2007 • 6× NBA All-Defensive: • First Team: 2009, 2010, 2011, 2012, 2013 • Second Team: 2014 • NBA All-Rookie First Team: 2004 • 29× NBA Eastern Conference Player of the Month • 48× NBA Eastern Conference Player of the Week • 6× NBA Eastern Conference Rookie of the Month • United States National Team[edit] • Cited from USA Basketball's LeBron James page unless noted otherwise.[3] • 3× Olympic medalist: • Gold: 2008, 2012 • Bronze: 2004 • FIBA World Championship medalist: • Bronze: 2006 • FIBA Americas Championship medalist: • Gold: 2007 • USA Basketball Male Athlete of the Year: 2012[4] The font is tiny and this is only 20% of the awards I could find in a simple Google search

4. Inspired by the dramatic transformation of his former Miami Heat teammate Ray Allen, • Rays Goals were: • Not weight loss • Stamina • Post Game Recovery dramatically • "I had no sugars, no dairy, I had no carbs," James said, according to SI.com. "All I ate was meat, fish, veggies and fruit. That's it. For 67 straight days.“ • From that: James’ weight loss and substantial increase in vertical Breakfast: Option 1: Veggie omelet with a side of turkey bacon, fresh fruit, and sweet potato hash browns. Option 2: 100% whole-grain or sprouted wheat toast topped with peanut butter or almond butter, banana, and side of Greek yogurt with blueberries or other sliced fruit. Option 3: Egg sandwich with 100% whole-grain muffin, avocado and salsa, and a smoothie made with fresh or frozen fruit and low-fat Greek yogurt.

5. Frank Shamrock – Four Time Undefeated UFC Middleweight World Champion Frank Shamrock – Four Time Undefeated UFC Middleweight World Champion Frank Shamrock – Four Time Undefeated UFC Middleweight World Champion Frank Shamrock – Four Time Undefeated UFC Middleweight World Champion #1 ranked pound for pound fighter in the world while reigning as the UFC Middleweight Champion. He has been named “Fighter of the Decade”, “Best Full Contact Fighter”, and three time “Fighter of the Year.” #1 ranked pound for pound fighter in the world while reigning as the UFC Middleweight Champion. He has been named “Fighter of the Decade”, “Best Full Contact Fighter”, and three time “Fighter of the Year.” #1 ranked pound for pound fighter in the world while reigning as the UFC Middleweight Champion. He has been named “Fighter of the Decade”, “Best Full Contact Fighter”, and three time “Fighter of the Year.” #1 ranked pound for pound fighter in the world while reigning as the UFC Middleweight Champion. He has been named “Fighter of the Decade”, “Best Full Contact Fighter”, and three time “Fighter of the Year.” Nancy Lieberman – Former Professional WNBA Basketball Player One Of The Greatest Figures In Women’s Basketball  Nancy Lieberman – Former Professional WNBA Basketball Player One Of The Greatest Figures In Women’s Basketball  Nancy Lieberman – Former Professional WNBA Basketball Player One Of The Greatest Figures In Women’s Basketball  She is a member of the Basketball Hall of Fame, the Women’s Basketball Hall of Fame and the Virginia Sports Hall of Fame. She is a member of the Basketball Hall of Fame, the Women’s Basketball Hall of Fame and the Virginia Sports Hall of Fame.

6. I did not change my diet for 15 years. I still eat the same even though I am retired” “The diet that I work best under is a simple diet of fresh fruits and veggies with extra protein from chicken, turkey, fish and meat. In competition mode, I eat every 2 or so hours and consume food the size of my palm… Never hungry, never full, always ready for battle. Nutrition is really important. What you put into your body says something about you. well balanced diet… fresh vegetables, fruit, healthy meats. Though I don’t overcomplicate it. I’m not on a diet and I certainly don’t count calories Pay attention to what you eat and allow yourself some splurges every once and awhile and you’ll be ok.”

7. Jim Montgomery –  First Man to Break 50 Seconds In the 100-Meter Freestyle & 3X Olympic Gold Medal Winner in Swimming Jim is one of the most accomplished swimmers in the sport of swimming. His feat was the equivalent to Roger Bannister’s four minute mile in the sport of track. He won two golds and a bronze in the 1976 Olympics and a record five golds in the first World Championships at Belgrade in 1973. Royler Gracie – 7th Degree Red/Black Belt in Brazilian Jiu Jitsu Royler is one of the most popular fighters in the Gracie Jiu-Jitsu Family. He and Marcelo are the only people to win the ADCC Submission Wrestling World Championship 3 consecutive years. He is a 4 time World Jiu-Jitsu Champion and is considered one of the best technical Jiu-Jitsu fighters in the world.

8. “Stay away from the bad carbs (limit the bread), no fried foods, skip the desserts (only on special occasions), drink a ton of water, try to follow all this all the time. The biggest change is breakfast – fruit, cottage cheese, juice, and a hard boiled egg.” “I follow the Gracie Diet, the one created by my uncle Carlos Gracie. I my opinion the diet helps me in many aspects but one I can see all the time is that we don’t get sick. Probably because of the combination. This is very important for competitors.”

9. Jason Walder – Elite Endurance Cyclist Jason Walder – Elite Endurance Cyclist Jason is a semi-pro mountain biker, accomplished road racer and triathlete. He has taken on some of the most challenging endurance events including the “L’Étape du Tour” in France and the “Shenandoah Mountain 100” in Virginia. Jason is a semi-pro mountain biker, accomplished road racer and triathlete. He has taken on some of the most challenging endurance events including the “L’Étape du Tour” in France and the “Shenandoah Mountain 100” in Virginia. Rob Powell – Professional Athlete and 4 Time WFC/Guinness World Record Holder Accomplishments: Rob is a Four Time World Record Holder, Four Time World Fitness/Condition Champion with over 150 Records. Here are just a few: 1,250 Push Ups, 1,250 Leg Lifts, 20 Mile Row and 3,250 Sit Ups, He was also a professional athlete and is widely considered as “The World’s Toughest Man”.

10. “I have been racing bicycles at a very competitive level for 15 years now. I feel as though I am currently in the best shape of my life. For almost a year now I have been on a slightly modified paleo diet. The exclusion of processed sugars and carbohydrates have been a fantastic way to stay lean, feel strong, and hopefully perform just as well, if not better. It took my body a few weeks to feel normal while training during the beginning of the diet. I try to keep my diet the same throughout the year. It seems to be easier to maintain a constant level rather than fluctuate between eating well, and not. I recommend that we “Eat like a caveman”. That is the food our bodies are designed to digest and use as fuel. In the time of “the caveman” there was no beer, no sugar and only something barely bread like. The beer, breads and sugars we have today from sugar cane, corn syrup, wheat and other grains are made from manipulated and man made plants. Eat more fruits, vegetables, beans, nuts and lean meats. Eat less fats, sugars and carbohydrates. It’s that simple. Try to get your sugars and carbs from fruits and vegetables.

11. Darryl Learie – 3rd Most Prolific Record Holder  Darryl is one of the greatest record setters of all time in the area of difficult, odd or extreme world records. He currently holds the record for one arm pushups on a raw egg (without breaking the egg). “I don’t drink Gatorade because of the sugar content or any energy drinks – I believe sugar absolutely causes fatigue and kills your strength. I only eat fruit and grains in mornings and never meat. I never eat till I am full – doing so will wreck my performance for the whole day. Ideally, I would eat grains for mornings, fruits for lunch, and vegetables, meats, and fats for dinner (but I eat very little meat and when I do it’s usually fish).

12. So after exercise, what do we eat? • Does what we eat after we train matter? • Can you name some popular things people do before and after training to help athletic time, performance, strength, agility….? • Do they work???? • Myth or fact • Opinions are one thing, let’s see what we can prove

13. Exercise without eating correctly decreases ability and increases damage / inflammation. Pay attention to: exercise is not a healthy act, it is the recovery after exercise that is healthy

14. Post work out recovery • When we work out we create xathine oxidase = free radical particles which can damage cells • Can you name a cheap and available food or drink that decreases XO? • What does the science say?

15. Food can heal certain exercise damage. For instance legumes can undo the main contributor of damage from exercise = healthier cells and more efficiency. What is a legume?

16. Cherry Juice is another example of something improve the recovery of muscle function. BTWay: This would not be the easy available, cheap, walmart cherry juice.

17. ½ cup beet juice got them an extra minute of intense bike training • Ability to take deeper breaths with less oxygen • Improves oxygen delivery to the muscles • Greater endurance and quicker time • ½ cup real beet juice = 19 quarts of V8 vegetable juice

18. So you can run 5% faster. • Have you ever come in second? • Have you ever lost by a few seconds? • Trying to get to the ball a tiny bit sooner? • So that is a minute off a 5k time!

19. Heart beats more efficiently so pressure is down Body needs less O2 to do the same performance = incr efficiency

20. Is Vitamin C good for physical performance? Let’s see a show of hands: • How many say it is good • How many say it is bad?

21. 12 studies prove that >1 gram of Vit C impair athletic performance Do all supplements help your sports performance, absolutely not.

22. What can you add to your water bottle to help your performance? • Any ideas

23. Lemon verbena, sometimes called vervain, is generally acknowledged to be the most strongly scented and intense of the lemon scented plants. You could put some in water like a tea and drink it.

24. Peppermint Oil: • More push ups (extra push up) • Run faster (2 seconds off quarter mile dash) • Increase grip strength

25. Opens up air ways = running, wrestling, football, Brain oxygen concentration = cognitive skill / studying / memory retention Blood lactate level decreased = less sore after workout, increased muscle recovery

26. Music and sports • What actually works better on training • Music yes or no • Does it help everyone equally? • Men vs women, older vs younger • Best results: who votes for: • Classical • Popular music • Jazz • Silence

28. So music helps women and NOT men!

29. Last one: • If you are running which might be better? • Raisins • Jelly Beans • Or…

30. After 1 hour of exercise you deplete your glycogen storage • So athletes are looking for something to keep up the levels. • Raisins work just as well as the sports gels,

31. Raisins work just as well as the sports gels, beans, bars, drinks • Everyone wants your money but what really works?