Rules of Execution

Hi every­one,
this is the sec­ond arti­cle of a series of 3 in which I am going to share with you how you can devel­op your body intelligently.

Find part 1 here

Alright, so this post is all about the Rules of Exe­cu­tion. Now I didn’t invent these, the Author of these Rules is DeRose… and he did not invent them either. In the same way that New­ton did not invent grav­i­ty and instead just explained it, DeRose did not invent these rules, he observed a pat­tern and not­ed it.

The objec­tive of these rules is to allow any­one who is attempt­ing to exe­cute a phys­i­cal posi­tion to be safe, injury free and to extract max­i­mum rewards. Sim­ple eh?

So what are they?

  • Breath­ing
  • Per­ma­nence
  • Rep­e­ti­tion
  • Loca­tion your awareness
  • Men­tal­iza­tion
  • Didac­tic angle
  • Equal­iza­tion
  • Safe­ty

In this way it seems real­ly sim­ple, but with­in each of these is a quite com­plex ele­ment. I will try to do my best to expand on them as much as pos­si­ble, but because of the lim­its in the scope of this blog I will only be able to cov­er 5 of the eight… If you would like to know more, please feel free to con­tact me! 😃

I am going to start from the end!



It is your safe­ty! This rule says: give your best effort, but respect your lim­its. In any­thing phys­i­cal that you do there can be some impact… so, while it may look easy, the dif­fi­cul­ty can quick­ly ramp up. You should always push your­self, train your men­tal resilience, train your strength, sta­mi­na and pow­er. But, going beyond your lim­its can result in unde­sired out­comes…. so keep this always in mind! Respect your limits.



This is fun­da­men­tal! This is the con­cept that a healthy being is the one which has sym­me­try… Whose body is devel­oped equal­ly on both sides. In oth­er words, if you do a phys­i­cal posi­tion which works on your left leg, do the exact same two the right leg…

The impor­tance of this rule is missed to peo­ple who only have a short term view… In the very short term the effects are not going to be too sig­nif­i­cant, but in the medi­um and long terms they can fin­ish you! No seri­ous­ly, I am not being dra­mat­ic… Let me use my favorite exam­ple, Ten­nis star, prodi­gy and mega cham­pi­on Rafael Nadal.

Now Ten­nis is a tough sport and its phys­i­cal demands tend to overde­vel­op one side of the body… Here is my evi­dence 1… take a look at the dif­fer­ence in sizes in Nadal’s arms in the pic­ture below:


Did you notice any­thing? Now Nadal has a team of train­ers and they real­ly should have known bet­ter, but, unfor­tu­nate­ly they did not. In the very short term this caused no issues, he was get­ting stronger and play­ing bet­ter but… His most seri­ous injuries start­ed at just 19 years of age! (admit­ted­ly he has been play­ing for a while, at age 8 he won his first tour­na­ment!) As of the time I am writ­ing this post Nadal’s per­son­al web­site has 21 pages of posts with the tag injury in it! Amaz­ing…. I found online a graph­ic a news­pa­per did on this injuries…


Nadal is today 30 and for YEARS he has been unable to com­pete prop­er­ly because of injury…. Can you imag­ine what the qual­i­ty of life for this world class ath­lete will be when he is 40? 50? Equal­iza­tion…. it is SO important….



This rule is relat­ed to an effec­tive way to man­age the expan­sion and con­trac­tion of your lungs in order to increase com­fort and effi­cien­cy of move­ment. In broad terms, it states that when you are mov­ing your body into any posi­tion, if your tor­so is mov­ing towards the ground, you should exhale. When your tor­so is mov­ing away from the ground you should inhale. One of the many ele­ments impact­ed by the expan­sion or con­trac­tion of the lungs is to make it eas­i­er to accom­mo­date the inter­nal organs.

Anoth­er ele­ment states that when you twist your shoul­ders (and by col­lat­er­al your spine) you should exhale and when you return from this twist, inhale. The prin­ci­ple is the same as the one above. Clear­ly there is a lot more detail to this, but this should be enough to get us going!



If you whit­tle it down enough, there are real­ly two ways to work your body. You can flex the mus­cles and main­tain that lev­el or you can flex and release, flex and release. There is no right way, how­ev­er, your mus­cles are just like a rub­ber band. If you stretch it and con­tract it repeat­ed­ly some of the fibers will break. Body build­ing uses this to tear many mus­cles fibers con­sis­tent­ly, teach­ing your mus­cles that they need more mass so that they can cope with the tears… the results? Infla­tion and bulk­ing up.

Anoth­er approach is to flex it once and hold. And then, after a while, release and move on, not repeat­ing exact­ly the same tech­nique. The result of this is very dif­fer­ent from the body build­ing approach… instead of tear­ing fibers this approach strains the exist­ing mus­cle fibers and over time your mus­cles learn that they need to have greater effi­cien­cy per cell ver­sus hav­ing many more. In oth­er words, mus­cle shape and def­i­n­i­tion ver­sus bulk­ing up.

While I did say that there is no right way, there may be a more desir­able way… In our Method we rec­om­mend longer per­ma­nence and zero rep­e­ti­tion. This will com­plete­ly avoid injuries (mus­cles will not have their fibers torn) as well as nor­mal wear and tear and by this def­i­n­i­tion is more desirable!

So how long should the permanence be?

Well, one of the eas­i­est mea­sure to ensure safe­ty you have with you at all times, your breath­ing. So cou­pled with the above rule of breath­ing the ide­al per­ma­nence time is as long as you can hold your your breath in that posi­tion. When you need to breathe, con­clude the per­ma­nence. If you fol­low this rule of thumb you are always work­ing hard and safely!

OK! this end­ed up being a lit­tle longer than I imag­ined… for now this is it… I look for­ward to catch­ing up on the next article!



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