Check this out: Train with Deliberate Practice http://trainheroic.com/deliberate-practice-training/

http://www.businessinsider.com/malcolm-gladwell-explains-the-10000-hour-rule-2014-6 Hours of deliberate practice that over time adds up to improved ability. The challenge is being deliberate and specific.

mobile.nytimes.com/aponline/2014/06/02/sports/ap-swm-russia-doping.html?referrer=