This post is an extension of the Competition Prep Overview post.
The volume of total work that goes into competition prep is
vast. This post is written with the assumption that the physical
workload has been blocked out in a periodized manner and that there is a
pre-existing level of conditioning and technical expertise in the given
sport. Addressing Real vs Perceived Limits can help you clarify how to orient to your performance objectives.
When preparing to compete, it is important to set an
intentional performance objective. Setting the blanket objective of
"winning" is not enough. You must break it down more
specifically.
My preference is to choose one physical and / or technical objective and one mental strategy objective.
The physical and / or technical performance objective might fall into one of these categories:
-something that has lagged and is now ready to improve
-something that is already an asset and can be enhanced
-something that is newly relevant in this specific event
For a grappler, examples of a physical and/or technical objective might be:
-developing explosive power (physical)
-choosing to fight from the top position instead of the bottom (technical)
-developing explosive power to initiate transitions or submissions (physical and technical)
-improving specific cycles for moving from transition to submission (technical)
The mental strategy performance objective might fall into one of these categories:
-maintaining confidence
-remaining "in flow" or in "the zone"
-honing and directing aggression
-committing to perform through discomfort
-rewiring weak or repetitively unhelpful thought patterns
-managing emotions
Again, for a grappler, this might look like:
-continuing to engage with intensity regardless of point status or opponent's dominance
-remaining committed to breath and technique regardless of point status or opponent's dominance
-adhering to a specific mantra (and / or visualization) for the duration of the preparation and competition
These points can be adjusted so that they apply to specific opponents, specific competition habits, and specific sport challenges. Even when training, the above can be used to test run athletic improvements. Its rewarding and helps keep trainings fresh and focused.
Friday, October 21, 2011
Tuesday, October 18, 2011
Competition Prep Overview
When I began my work in health and fitness I made a personal commitment to compete in a minimum of 1-2 athletic events each year. This decision is rooted in my own desire to prevent complacency and to keep my perspective fresh, thereby remaining at pace with the requests I make of my clients.
"Winning" is fun, but it is not my primary focus. My competitive purpose is more closely related to personal development and building a foundation of intention, flow and follow-through.
Typically my competition prep is comprised of the following points:
1. Set the intention - what is the specific objective of participating in this event?
2. Set a performance container - from preparation start date to one week after the event, block out the time in which physical preparation, strategy and inner work will occur.
3. While in the performance container make conscious agreements to match the intention in very specific ways. Choose 1-2 successful athletes to "model". Establish a success ritual and choose a mantra that is relevant to performance objectives.
4. While in the performance container do all the planned physical and technical prep, tapering as needed.
5. Compete! - By the day of competition the toughest work has been done. Aim to be in a state of self-directed flow.
6. Debrief one week after the event. Consciously release any inner performance agreements that were made at the start of the container.
This is a very bare bones version of the prep. It can be done as simply as listed above, or in much deeper detail, depending on the time available and the significance of the event. Sometimes it is helpful to create strategy around Real vs Perceived Limits.
Having a competition prep outline is helpful in determining competitive improvement over time. The more competitions there are, the more the relationship with competition evolves.
Regardless of event outcome, digging deep and discovering what is possible is unbeatable.
Special thanks to D.Cody Fielding, T.Thorn Colye, Vince Brown and Mushtaq Ali for their insight on competition strategy, and to Jeff Samson and TJ Burleigh for their recent competitive direction.
Return to CareyRockland.com
"Winning" is fun, but it is not my primary focus. My competitive purpose is more closely related to personal development and building a foundation of intention, flow and follow-through.
Typically my competition prep is comprised of the following points:
1. Set the intention - what is the specific objective of participating in this event?
2. Set a performance container - from preparation start date to one week after the event, block out the time in which physical preparation, strategy and inner work will occur.
3. While in the performance container make conscious agreements to match the intention in very specific ways. Choose 1-2 successful athletes to "model". Establish a success ritual and choose a mantra that is relevant to performance objectives.
4. While in the performance container do all the planned physical and technical prep, tapering as needed.
5. Compete! - By the day of competition the toughest work has been done. Aim to be in a state of self-directed flow.
6. Debrief one week after the event. Consciously release any inner performance agreements that were made at the start of the container.
This is a very bare bones version of the prep. It can be done as simply as listed above, or in much deeper detail, depending on the time available and the significance of the event. Sometimes it is helpful to create strategy around Real vs Perceived Limits.
Having a competition prep outline is helpful in determining competitive improvement over time. The more competitions there are, the more the relationship with competition evolves.
Regardless of event outcome, digging deep and discovering what is possible is unbeatable.
Special thanks to D.Cody Fielding, T.Thorn Colye, Vince Brown and Mushtaq Ali for their insight on competition strategy, and to Jeff Samson and TJ Burleigh for their recent competitive direction.
Return to CareyRockland.com
Monday, October 10, 2011
Barebones Beginner's Guide to Working Out
Here is a very basic exercise technique overview for those of you who are just starting out. It is best to learn proper technique from the beginning so that you develop good habits that deepen as you progress. It is recommended that you work with a trainer to learn safe movement patterns.
Enjoy!
General Technique: Video
hops and jumps: land as quietly as possible, focus on decelerating jumps by bending knees, when in doubt hop. Aim for forefoot first landing
squats: Keep your knees behind your toes & over your ankles. Press through a triangle from your heel to the ball of your foot to just below your little toe. Keep your spine long, neutral and aim for upright -though a slight forward lean will occur (do not round your back).
lunges: keep your knee over your ankle, behind your toe, keep your torso upright.
rows: engage your shoulders - draw your shoulder blades down and back as though you are creating a part line down the back of your shirt. Keep your shoulders in this position for the duration of the exercise. when doing body-weight rows, keep your body in an upside down plank position.
chest presses: keep your shoulders engaged! If it is a body-weight exercise such as a push-up, keep your torso in a firm plank-position even though your shoulders are engaged. When doing yoga style planks you will be creating space around your shoulder blades by pressing your rib cage upwards - please make a note of this difference when moving between the two positions.
shoulder presses: keep your arms in line with your shoulders, not in front. when pressing up, keep your shoulders relatively down - if you look in the mirror, your shoulders should be below your ears.
dips: keep your shoulders down, ribs up. Shoulder and elbow angles should both move to 90 degrees when in the dip. bend your knees if you need to in order to reduce difficulty.
ab work: draw belly button to spine and move carefully. when in doubt, reduce the range of motion, keep your low back in contact with the floor when doing leg raises etc.. (There is scientific discussion as to the relative risk of performing sit-ups with regard to disk compression. It is suggested that plank work is effective for strengthening the core).
Sample Beginner Workouts:
(Note: These workouts can be scaled up or down depending on your experience and current fitness level)
Warm-up:
Begin each session with a dynamic warm-up of:
a. Circle your joints and perform dynamic stretching as needed for approximately 5 minutes (this includes forward leg swings, high knees, lateral leg swings, gentle head circles, shoulder rotation, hip circles)
b.walk or jog for 5 minutes
Cool-Down:
For now, spend 5-10 minutes post-workout stretching into the passive stretches of your choice. Include a chest-opening stretch/doorway stretch, hamstring stretch, hip opener, quad stretch, cat-cow, and childspose with alternating hand positions.
Workout One:
20 squat jumps or hops
10 full or knee push-ups
10 dumbell bent over rows
20 squats
10 shoulder press
front plank x 20 seconds
repeat x 2, rest as needed
10 chair dips,
10 dummbell biceps curls
repeat x 2-3, rest as needed
10 burpees (push-up-jump-up or step-to-plank, step-to-stand)
repeat x 2, rest as needed
Workout Two:
5 - 10 x 30 second run/walk intervals (sprint/jog if you are able)
20 seconds walking lunges with biceps curls, 20 seconds triceps dips, 20 seconds rest
x 2 -4 sets
20 seconds band or dumbell row, 20 seconds shoulder press, 20 seconds rest
x 2-4 sets
30 seconds leg raises (keep low back flat to floor), 30 seconds supermans (face-down, arms and legs come off the ground together for a 2 count)
x 2-4 sets
5 - 10 x 30 second run/walk (sprint/jog if you are able)
As always, try this at your own risk, consult your physician before beginning an exercise program.
Return to CareyRockland.com
Enjoy!
General Technique: Video
hops and jumps: land as quietly as possible, focus on decelerating jumps by bending knees, when in doubt hop. Aim for forefoot first landing
squats: Keep your knees behind your toes & over your ankles. Press through a triangle from your heel to the ball of your foot to just below your little toe. Keep your spine long, neutral and aim for upright -though a slight forward lean will occur (do not round your back).
lunges: keep your knee over your ankle, behind your toe, keep your torso upright.
rows: engage your shoulders - draw your shoulder blades down and back as though you are creating a part line down the back of your shirt. Keep your shoulders in this position for the duration of the exercise. when doing body-weight rows, keep your body in an upside down plank position.
chest presses: keep your shoulders engaged! If it is a body-weight exercise such as a push-up, keep your torso in a firm plank-position even though your shoulders are engaged. When doing yoga style planks you will be creating space around your shoulder blades by pressing your rib cage upwards - please make a note of this difference when moving between the two positions.
shoulder presses: keep your arms in line with your shoulders, not in front. when pressing up, keep your shoulders relatively down - if you look in the mirror, your shoulders should be below your ears.
dips: keep your shoulders down, ribs up. Shoulder and elbow angles should both move to 90 degrees when in the dip. bend your knees if you need to in order to reduce difficulty.
ab work: draw belly button to spine and move carefully. when in doubt, reduce the range of motion, keep your low back in contact with the floor when doing leg raises etc.. (There is scientific discussion as to the relative risk of performing sit-ups with regard to disk compression. It is suggested that plank work is effective for strengthening the core).
Sample Beginner Workouts:
(Note: These workouts can be scaled up or down depending on your experience and current fitness level)
Warm-up:
Begin each session with a dynamic warm-up of:
a. Circle your joints and perform dynamic stretching as needed for approximately 5 minutes (this includes forward leg swings, high knees, lateral leg swings, gentle head circles, shoulder rotation, hip circles)
b.walk or jog for 5 minutes
Cool-Down:
For now, spend 5-10 minutes post-workout stretching into the passive stretches of your choice. Include a chest-opening stretch/doorway stretch, hamstring stretch, hip opener, quad stretch, cat-cow, and childspose with alternating hand positions.
Workout One:
20 squat jumps or hops
10 full or knee push-ups
10 dumbell bent over rows
20 squats
10 shoulder press
front plank x 20 seconds
repeat x 2, rest as needed
10 chair dips,
10 dummbell biceps curls
repeat x 2-3, rest as needed
10 burpees (push-up-jump-up or step-to-plank, step-to-stand)
repeat x 2, rest as needed
Workout Two:
5 - 10 x 30 second run/walk intervals (sprint/jog if you are able)
20 seconds walking lunges with biceps curls, 20 seconds triceps dips, 20 seconds rest
x 2 -4 sets
20 seconds band or dumbell row, 20 seconds shoulder press, 20 seconds rest
x 2-4 sets
30 seconds leg raises (keep low back flat to floor), 30 seconds supermans (face-down, arms and legs come off the ground together for a 2 count)
x 2-4 sets
5 - 10 x 30 second run/walk (sprint/jog if you are able)
As always, try this at your own risk, consult your physician before beginning an exercise program.
Return to CareyRockland.com
Tuesday, October 4, 2011
The Beginning Again
Last summer I began shooting short movement sequences en route to some longer pieces I am planning.
These are silent and are very much spontaneous use of location.
Yes, there are a couple moments where technique could be better dialed in!
These mark the beginning of the Athletistry Training Dept. clips. These were a lot of fun to make and I look forward to where this project is going.
Enjoy!
Simple Stair Crawl & Push-Up Exploration
House Training
As always, explore at your own risk. You are responsible for your independent exercise safety decisions. Consult your physician before beginning an exercise program and check in with a certified trainer when in doubt about proper technique.
These are silent and are very much spontaneous use of location.
Yes, there are a couple moments where technique could be better dialed in!
These mark the beginning of the Athletistry Training Dept. clips. These were a lot of fun to make and I look forward to where this project is going.
Enjoy!
Simple Stair Crawl & Push-Up Exploration
House Training
As always, explore at your own risk. You are responsible for your independent exercise safety decisions. Consult your physician before beginning an exercise program and check in with a certified trainer when in doubt about proper technique.
Sunday, October 2, 2011
Intimacy for People Who Resist Intimacy
TJ has been reading John Douillard's book, Mind, Body, and Sport. It is really good.
At one point either Douillard, or TJ, or both of them mention the benefits of nose breathing while exercising (and in life). The objective is to remain calm, centered and in proper technique. As technique improves, speed increases. Speed or strength cease to cover up gaps in technical skill and overall effort is efficient. Essentially an intimacy develops between the athlete and the technique through presence and practice.
Being present is being intimate. Presence makes it easier to notice what works and what does not work. Intimacy accelerates progress and deepens what's important.
My practice of intimacy is not full-time self-exposure and vulnerability, though I used to think that's what it meant. I prefer self-preservation and selective vulnerability. I definitely thought that intimacy would kick my butt if I applied it using my old interpretation. TJ in fact recommended my current way of framing it, which finally clicked. Now I practice intimacy as an attention tool, focused on the parts of life that are most important.
One way to explore intimacy is to examine relationships with various aspects of our lives. For instance:
If you have a vice, what is your relationship with it? How exactly does it make you feel in terms of emotion, sensory experience, initial contact, aftermath?
If you workout how does that activity make you feel? What are the high points, low points and effects? How does that experience impact you mentally and emotionally?
What is your relationship with your job? How do you feel effective? What is your relationship with the level of challenge presented in this arena? How fulfilled do you feel?
What is your relationship with your community? What is the essence of the connection? Do you feel a particular way when you spend time in this group? Does it make you feel more at home? How does membership flavor your life?
Exploring these connections will either deepen the relationship or highlight a necessary shift.
What will you change through becoming more intimate with your life?
.
At one point either Douillard, or TJ, or both of them mention the benefits of nose breathing while exercising (and in life). The objective is to remain calm, centered and in proper technique. As technique improves, speed increases. Speed or strength cease to cover up gaps in technical skill and overall effort is efficient. Essentially an intimacy develops between the athlete and the technique through presence and practice.
Being present is being intimate. Presence makes it easier to notice what works and what does not work. Intimacy accelerates progress and deepens what's important.
My practice of intimacy is not full-time self-exposure and vulnerability, though I used to think that's what it meant. I prefer self-preservation and selective vulnerability. I definitely thought that intimacy would kick my butt if I applied it using my old interpretation. TJ in fact recommended my current way of framing it, which finally clicked. Now I practice intimacy as an attention tool, focused on the parts of life that are most important.
One way to explore intimacy is to examine relationships with various aspects of our lives. For instance:
If you have a vice, what is your relationship with it? How exactly does it make you feel in terms of emotion, sensory experience, initial contact, aftermath?
If you workout how does that activity make you feel? What are the high points, low points and effects? How does that experience impact you mentally and emotionally?
What is your relationship with your job? How do you feel effective? What is your relationship with the level of challenge presented in this arena? How fulfilled do you feel?
What is your relationship with your community? What is the essence of the connection? Do you feel a particular way when you spend time in this group? Does it make you feel more at home? How does membership flavor your life?
Exploring these connections will either deepen the relationship or highlight a necessary shift.
What will you change through becoming more intimate with your life?
.
Sunday, September 18, 2011
How To Cut Weight
This post is for weight class athletes who waited until close to the event to make weight.
Cutting weight is my least favorite method of weight loss, but it happens all the time. Slow and steady weight loss is much healthier and allows the athlete to be as comfortable and energetic as possible at competition weight. Weight-cuts will continue to occur, and if it must be done, here are some pointers:
1. Cut out all starch from noon until the next morning. Have a little for breakfast and lunch (or possibly around your workout) but generally not from noon on. The portion quantity is adjustable depending on how much weight you need to cut.
At two weeks out it looks like this:
Breakfast - 1 very small (.5 - 1 cup) bowl oatmeal, 1 egg, 2 eg whites, .5 cup blueberries
Lunch - half-to-1 small sweet potato, 4 oz chicken, 1 cup broccoli
or one Pre or Post Workout - Perfect Foods Raw Protein Bar or similar
Snack - salad / small bowl of fruit & small serving of nuts (6-12)
Dinner - 4 oz lean organic meat with sauteed non-starch vegetables, seasoning
If you are one week away it looks like this:
Breakfast - Protein shake (1 scoop whey protein, 1 tbsp almond butter, 8 oz coconut milk, 1 banana)
Early Snack - Perfect Foods Raw Protein Bar or repeat protein shake from breakfast
Late Lunch - Chicken salad, unlimited fresh and steamed vegetables, small bowl of fruit
Dinner - Vegetable soup (broccoli, tomato etc) green salad, 4 oz organic lean protein, 1 tbsp olive oil based dressing is ok.
2. Stay hydrated as you cut - dehydration should be a last-ditch (hopefully unnecessary) circumstance. Drink coconut water with 1-2 tbsp chia seeds blended in to maintain electrolyte levels and extra energy. This insight came from Born To Run with reference to the Tarahumara.
3. Supplement with 1-2 servings of Amazing Grass Green SuperFood per day. This can be between meals, before workouts etc.
4. Take Glutamine post workout and before bed. This speeds muscle recovery and assists your immune system.
5. Bananas, Shot Blocks etc - keep these close for workout support - they will help you maintain your energy level if you are still training significantly (pre-taper).
6. Saunas, sweat suits, diuretics, laxatives - these are last ditch solutions, ie, sit in a sauna, go for an easy jog in a sweat suit, take a very very low dose of a diuretic or laxative (check with your doctor first). Be very careful with these, safety first. No competition is worth risking your long-term health.
7. Once you have reached competition weight, with any luck, you still have a day or two before weighing in. Use this time to stabilize. Monitor your weight through the day. Reintroduce very small amounts of complex carbohydrate early in the day. Keep your body relaxed, mobile and hydrated. Rest.
This strategy is simply a general overview. It can be modified, enhanced and specifically dialed in depending on individual needs. Vegetarian versions are available.
Please note - I am a trainer and a competitive athlete. I can serve as a nutrition consultant only. I am not a registered dietitian. You assume full responsibility for yourself and your choices. Please consult your physician prior to cutting weight.
Cutting weight is my least favorite method of weight loss, but it happens all the time. Slow and steady weight loss is much healthier and allows the athlete to be as comfortable and energetic as possible at competition weight. Weight-cuts will continue to occur, and if it must be done, here are some pointers:
1. Cut out all starch from noon until the next morning. Have a little for breakfast and lunch (or possibly around your workout) but generally not from noon on. The portion quantity is adjustable depending on how much weight you need to cut.
At two weeks out it looks like this:
Breakfast - 1 very small (.5 - 1 cup) bowl oatmeal, 1 egg, 2 eg whites, .5 cup blueberries
Lunch - half-to-1 small sweet potato, 4 oz chicken, 1 cup broccoli
or one Pre or Post Workout - Perfect Foods Raw Protein Bar or similar
Snack - salad / small bowl of fruit & small serving of nuts (6-12)
Dinner - 4 oz lean organic meat with sauteed non-starch vegetables, seasoning
If you are one week away it looks like this:
Breakfast - Protein shake (1 scoop whey protein, 1 tbsp almond butter, 8 oz coconut milk, 1 banana)
Early Snack - Perfect Foods Raw Protein Bar or repeat protein shake from breakfast
Late Lunch - Chicken salad, unlimited fresh and steamed vegetables, small bowl of fruit
Dinner - Vegetable soup (broccoli, tomato etc) green salad, 4 oz organic lean protein, 1 tbsp olive oil based dressing is ok.
2. Stay hydrated as you cut - dehydration should be a last-ditch (hopefully unnecessary) circumstance. Drink coconut water with 1-2 tbsp chia seeds blended in to maintain electrolyte levels and extra energy. This insight came from Born To Run with reference to the Tarahumara.
3. Supplement with 1-2 servings of Amazing Grass Green SuperFood per day. This can be between meals, before workouts etc.
4. Take Glutamine post workout and before bed. This speeds muscle recovery and assists your immune system.
5. Bananas, Shot Blocks etc - keep these close for workout support - they will help you maintain your energy level if you are still training significantly (pre-taper).
6. Saunas, sweat suits, diuretics, laxatives - these are last ditch solutions, ie, sit in a sauna, go for an easy jog in a sweat suit, take a very very low dose of a diuretic or laxative (check with your doctor first). Be very careful with these, safety first. No competition is worth risking your long-term health.
7. Once you have reached competition weight, with any luck, you still have a day or two before weighing in. Use this time to stabilize. Monitor your weight through the day. Reintroduce very small amounts of complex carbohydrate early in the day. Keep your body relaxed, mobile and hydrated. Rest.
This strategy is simply a general overview. It can be modified, enhanced and specifically dialed in depending on individual needs. Vegetarian versions are available.
Please note - I am a trainer and a competitive athlete. I can serve as a nutrition consultant only. I am not a registered dietitian. You assume full responsibility for yourself and your choices. Please consult your physician prior to cutting weight.
Saturday, September 17, 2011
Coming Off The Couch
Today I listened to a podcast by Steve Pavlina. He has a great blog.
In the podcast he discussed what would happen if a fit person's brain was suddenly transported into a body that was 100lbs overweight. He made the point that the new brain inside the overweight body would have such an identity connection to life at ideal body weight that the weight loss transformation would come about very quickly. This was part of a larger metaphor but it got me thinking about the weight loss equation.
A significant part of my professional work is helping previously sedentary people to reach their ideal body weight.
It can be done like this:
1. Move every single day for at least 30 minutes. At minimum take a 30 minute walk. After a week or two make every other day an interval day - fast for 20 seconds, easy for 20 seconds, eventually turning it into walk/jog, jog/run at 60 second intervals.
2. Keep a food journal and eat unprocessed foods in ratios like this (start with something very close to this, obviously this shifts up or down depending on build):
Breakfast: 1 cup oatmeal, .5 cup blueberries, cinnamon.
Lunch: 1 palm sized serving of quinoa with 1 palm sized piece of organic chicken and unlimited non-starch* vegetables. .5 tbsp olive oil and seasoning.
Snack: 12 almonds, .5 palm size serving of organic beef jerky, 5 raw crackers.
Dinner: 1 palm sized serving of organic meat, unlimited non-starch vegetables & salad. .5 tbsp olive oil and seasoning. 1 oz organic dark chocolate.
*by non-starch vegetable I am referring to basically anything that is not a potato.
3. Drink enough room temperature water such that your pee is light in color, every 3-4 hours.
4. Incorporate resistance training 3 x wk - make sure each session involves pushing, pulling and lifting. For example push-ups, rows, & squats. Sequences must be changed every 4-6 weeks to avoid a plateau. This would work:
10 push-ups (knees or toes)
10 rows under a railing (legs straight or bent, shoulders held back and down)
20 body-weight squats (keep knees behind and pointing in same direction as toes at bottom of squat)
Complete three to five rounds resting only to insure proper form.
5. Get a training partner. Be accountable to each other even on days when you are not meeting to workout.
As always, consult your physician prior to beginning any exercise program and when in doubt consult a trainer for proper form and protocols.
In the podcast he discussed what would happen if a fit person's brain was suddenly transported into a body that was 100lbs overweight. He made the point that the new brain inside the overweight body would have such an identity connection to life at ideal body weight that the weight loss transformation would come about very quickly. This was part of a larger metaphor but it got me thinking about the weight loss equation.
A significant part of my professional work is helping previously sedentary people to reach their ideal body weight.
It can be done like this:
1. Move every single day for at least 30 minutes. At minimum take a 30 minute walk. After a week or two make every other day an interval day - fast for 20 seconds, easy for 20 seconds, eventually turning it into walk/jog, jog/run at 60 second intervals.
2. Keep a food journal and eat unprocessed foods in ratios like this (start with something very close to this, obviously this shifts up or down depending on build):
Breakfast: 1 cup oatmeal, .5 cup blueberries, cinnamon.
Lunch: 1 palm sized serving of quinoa with 1 palm sized piece of organic chicken and unlimited non-starch* vegetables. .5 tbsp olive oil and seasoning.
Snack: 12 almonds, .5 palm size serving of organic beef jerky, 5 raw crackers.
Dinner: 1 palm sized serving of organic meat, unlimited non-starch vegetables & salad. .5 tbsp olive oil and seasoning. 1 oz organic dark chocolate.
*by non-starch vegetable I am referring to basically anything that is not a potato.
3. Drink enough room temperature water such that your pee is light in color, every 3-4 hours.
4. Incorporate resistance training 3 x wk - make sure each session involves pushing, pulling and lifting. For example push-ups, rows, & squats. Sequences must be changed every 4-6 weeks to avoid a plateau. This would work:
10 push-ups (knees or toes)
10 rows under a railing (legs straight or bent, shoulders held back and down)
20 body-weight squats (keep knees behind and pointing in same direction as toes at bottom of squat)
Complete three to five rounds resting only to insure proper form.
5. Get a training partner. Be accountable to each other even on days when you are not meeting to workout.
As always, consult your physician prior to beginning any exercise program and when in doubt consult a trainer for proper form and protocols.
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