Elite Athletes and What 5 Percent Means

I want to present you with some pretty compelling data as it relates to elite athletes and their counterparts. First, let's take a look at Tiger Woods, arguably one of the best professional golfers of all time.

Below is a list of matches he won and the difference between him and tenth place.

The difference between winning and tenth place in these major championships is so incredibly small. One or two strokes could mean the difference in hundreds of thousands of dollars.

Now let's take a look at the most decorated Olympian of all time, Michael Phelps. He has had some personal struggles of late, but that doesn't diminish what he has accomplished in the pool.

Or what about Usain Bolt, one of the fastest men on the planet?

In all but one, the percentage between first and last were very close.

So, are these athletes just gifted? Were they blessed by the Almighty with their talents? Some would say yes, but when you look at what it really takes, they were just a little bit better than the rest in their field.

I was recently in Miami and I saw a man standing on Lincoln Road selling a book. I saw him on three separate occasions standing hawking his book. As an entrepreneur, I loved it, so I decided to speak to him. His name is Maubrey Destined and he is a native of Nigeria. His book was a story about his life. I read some of it, but his book or selling it wasn't the interesting thing. He was selling his book to support his training for the 2016 Olympics. We discussed what his training entailed, but more important, I asked him what his time was. He claimed was running just over a 10.07 in the 100 meters, which would not get him a medal. All he is striving for is a time that is just 5 percent better, which would potentially get him the gold and the world record. It was surreal when he said it to me, that that is all it takes to go from a fast guy to an Olympian. In the 1992 Olympics, Frank Fredericks got the silver with a 10.02 time, but since then every medalist in the 100 meter except for Obasele Thompson in Sydney in 2000 got on the podium with a time under 10.00. If Maubrey Destined does in fact get 5 percent better, his time would be a 9.56 and would set the world record. As I type today, the current world record holder is Usain Bolt with a 9.58 time in 2009.

Now, this may seem impossible to some, but again we are only looking for a 5 percent better time than what he is getting right now. But if you look at Usain Bolt and his times historically, the difference between one of his worst times in 2007 with a 10.03 and his best time in 2009 with 9.58 was just under 5 percent, and the wind differential was essentially the same, with a +0.7 and +0.9 respectively.¹

But if Usain Bolt, one of the most gifted athletes of our time, was asked to get 50 percent better or change his times by even 10 percent, for all intents and purposes it would be impossible. I bring this up and look at someone like Usain Bolt to highlight how an elite athlete like Usain Bolt is looking to get just 5 percent better, which is what puts him into the category of greatness.

You, too, can change things by just 5 percent and achieve greatness. But forget greatness, just get better. I will admit that it may be hard to compare the average, everyday person to someone like Usain Bolt, but stop for a second and think about what it takes for Usain Bolt to actually achieve a 5 percent differential to get the gold and what you need to do to change or get 5 Percent More, which would, arguably, be much less difficult since you are probably not operating at near capacity right now.

Elite athletes like Usain Bolt train practically every day and their “job” is really the sport in which they participate. But so does every world-class athlete. So what is the point? The point is, Usain Bolt in many races, not just the majors is barely 5 percent better than his counterparts and he is the world record holder and a multi-gold Olympian. In your field, in the field of life, if you are just 5 percent better or try 5 percent harder, or come close, you will achieve greatness.

Grow, Baby, Grow

The last three or four reps is what makes muscle grow. This area of pain divides the champion from someone else who is not a champion.

—Arnold Schwarzenegger

When we work out in the gym, most of us are there to maintain our health and for vanity. In other words, we want to look good. I have been going to the gym pretty regularly my entire life. As a result of that, I have tried many programs and routines in an effort to achieve greater results. I have trained specifically for football, I have trained specifically to lose fat, I have trained for speed, and just for strength. Right now, I'm training for strength. Some people wonder why a 40-year-old who isn't playing competitive sports would want to do that. Well, the answer is simple for me. It just works for me. I feel better, I sleep better, and I accomplish more.

But, despite all of the above and different types of training regimens out there, I wanted to see if Arnold's quote was accurate. What I found was, there is a plethora of research out there and it appears that just like there are different types of diets for different types of people, there really isn't a one-size-fits-all training regimen for people.

One consistent thing I did find was that when you do train with weights and even use your own body weight as the resistance, your body is subjected to micro trauma. This might sound terrible, but it's actually a healthy process. The micro traumas are essentially microscopic tears, called cataboims, in the muscle fibers, that allow them to then grow and to initiate a sophisticated metabolic process that repairs the damaged tissue beyond previous levels of density and strength; this is called anabolism. When your muscles grow, your body is conditioned to produce hormones like human growth hormone (hGH) and testosterone, which, in turn, help maintain your muscle mass, which then helps you stay lean and healthy.

Both men and women have the same catabolic-anabolic reaction; it's just that men produce testosterone at a much higher rate, and that is one main reason why men can gain muscle at a much higher rate as well. You see, even the body responds to small gains to grow.²

After sorting through dozens of articles and studies, I decided to interview former Olympic and strength and conditioning trainer coach and inductee to the National Fitness Hall of Fame, John Abdo. John has trained dozens of athletes, including current UFC Heavyweight Champion and five-time World Jiu-Jitsu Champion Fabricio Werdum. I asked John what his thoughts are on Arnold's quote, as it also relates to a “5 Percent More” lifestyle, and this is what he said:

Any muscle growth is a direct reflection of physical activity exertion such as lifting weights in the gym. But Arnold is right, the last few reps, that little extra effort both mentally and physically, are what separate elite fitness athletes from weekend warriors. Forcing out more reps requires stronger mental-nerve sending signals to the muscle tissues; this is the only way muscles contract; it's called “innervation,” or when a nerve stimulates a muscle to contract. It's like a wire that's charged with more electricity, or voltage, that illuminates a light bulb to burn brighter.

John went on to say, “Long-term muscle growth ensues at the end of each exercise set beyond the point where most people get fatigued, or simply give up. By pushing through this threshold, ever so slightly, on a consistent basis, long-term health benefits are exhibited, from weight loss to stronger bones to even mental health.”

Take it from the most successful bodybuilder of all time, Arnold Schwarzenegger, and former Olympic trainer John Abdo, that little extra effort is what really counts. It's the epitome of the “No Pain, No Gain” mantra, and, of course, 5 Percent More.

5 Percent More Steps at a Time

About six weeks ago I got a pedometer. I got it because my daughter wanted one and I thought it would help make me more accountable with regard to my movement and exercise. I go to the gym six days a week, I have always done cardio, use free weights, cross-fit routines, I even practice yoga, so even though I'm a big guy I am pretty active. I recently I turned 40 and despite my positive attitude and outlook on life, it is a fact as you get older that it does become just a little bit harder to lose weight and maintain your fitness level. So I decided to really start thinking more about how much I am actually moving. I didn't obsess over it, but I wore my device and paid attention to it throughout the day. I also was aware when I didn't wear it and how that impacted my reported overall movement at the end of each week. For instance, there were entire days when I was on a boat or at the beach or when I left the pedometer on the charger, which didn't register steps. But I knew my baseline steps my first week. My baseline was 71,000 steps, which is roughly 33 miles during the week. My second and third week, my numbers took a dip due to the fact that I was not wearing my device because it was either not possible or I just forgot. But for purposes of this exercise I adjusted the number up, knowing that I was not slacking. In fact, the third week I needed to buy a new pair of sneakers. My second week was roughly 75,000 steps adjusted, which is only about 34 miles. My third week adjusted for not wearing was slightly higher, at 82,000 steps. An interesting thing happened at the end of week three. I had a goal of 100,000 steps a week, so I knew if I wanted to actually register those steps, not only did I have to actually walk the walk so to speak, but I had to wear my pedometer. My fourth week, I jumped to 90,000 steps, which is 42 miles. Now, I was acutely aware and pushing myself just a little bit more each day. My fifth week, I broke 100,000 steps, which is roughly 47 miles. As I broke down each day, I tried to do a little more than my previous walks. But it didn't always happen. However, I was aware it didn't happen and wanted to do more, as one of my other goals was 50 miles a week. Some of you may want to call the adjustment BS and I don't blame you. But I know what I did and I also had my girlfriend as my walking partner almost every time, so she knows when I was walking and when I wasn't. Regardless, the story serves a purpose.

When I reached the 100,000 steps, it was not a complete shock to my body. I actually did it with ease, as I slowly did it over time. I also had plenty of energy and I will attempt to do more due to my goal. The devices, which are reasonably priced, helped make me accountable. The day I broke 100,000 steps, I knew I was going to be on the boat all day. So I woke up early and got 12,000 steps in before we went on the boat. But I also knew I was going to need about 5,000 more. We ordered out and, rather than having it delivered, my daughter and I walked to pick up our order.

So in order to achieve your 5 percent goals, use a partner to help make you accountable when it makes sense and use technology when necessary. I know 5 Percent More works. I do it every day and apply it to my own life in new ways to get more out of myself and life.