Excellence demands effort and planned, deliberate practice of increasing difficulty

The Role of Deliberate Practice in the Acquisition of Expert Performance”: “The differences between expert performers and normal adults are not immutable, that is, due to genetically prescribed talent. Instead, these differences reflect a life-long period of deliberate effort to improve performance.

When the human body is put under exceptional strain, a range of dormant genes in the DNA are expressed and extraordinary physiological processes are activated.

Excellence demands effort and planned, deliberate practice of increasing difficulty

It really doesn't matter how long. If you practice with your (body), no amount is enough. If you practice with your head, two hours is plenty.