New Motivation--AND--Knowledge

So I know a lot of you like to read my blogs...not to be told what to do...but to learn some interesting ways to train and program workouts yourself!

And hey, that's what I am here for! I am all for you taking my ideas and using them to better yourself as an individual! I also want what's best for you and your goals!

I feel like I am an open book to ALL of my clients! If you have trained with me, you are well aware of how I am feeling, what I do on a day in/day out basis, and how much I learned from this accident in the past year! It has honestly been a blessing in disguise for me!

You see, I was BIG into my own training before my accident....

Sure, I loved helping others, but it wasn't my focus at the time. I was on a mission to be the best athlete around and prove I was the best all around athlete in the area! Yup, I would be the guy doing sprints at 2am hoping to beat my previous times, or running up mountains and hills with 70lb weighted vests(sometimes carrying mom too LOL).  In college, if I had a bad game...I would be out on the practice field dribbling at midnight trying to prove I was worthy of being on that field.

Then, a big pick up truck got me to open my eyes up to a NEW venture!

At first, laying in the hospital, I remember thinking to myself, I'll never be at the level I was at again. Wondering how I will ever get myself back. Weeks of nightmares and painful nights had me more down than ever. My mom and dad had counselors and insane asylums ready on speed dial.

But what changed my view of the situation were a few of my close friends who came to visit me that second they found out! They put the Bible in my hands and the other was a book, Unbroken, which I HIGHLY recommend as it was my FIRST book i fully read!(I guess I had nothing better to do then read and play Sudoku and watch endless episodes of Two and a Half Men.)

But what they told me is to trust in God and let him create your future.

And EVERYONE kept telling me..."Mike, there is a reason for this...I promise!"

As I looked at them like I thought they were right....I was being crushed deep down. How could this be God's plan for me? To Take me away from what I love?

And boy did I learn! Looking back now, I see clearly!

Although I am nowhere near healthy....in fact....now fighting a new injury they found evolve from the accident...

I found light to the "night-mare" as so it seemed.

Let's look at what I accomplished!!

Not bad right?

That's not it though! It's the WONDERFUL friends and clients I have built up since November! I have made dramatic changes to friends that couldn't lift 10 lb dumbbells over their head and are now doing three times that!!  I've made skinny little runner's arms look like lean & muscular skinny little runner arms! ;)

I have developed the BEST relationships with ALL of my clients! They know me on a personable level! They know my shirts have holes in them from lifting weights too often, they know not to shake my hands because of my lovely calluses, they also know they need to count their reps sometimes....because I get overexcited and forget a few, or more HEHE.........BUT, MOST IMPORTANTLY, they know of my frustrations with my injuries and how determined I am to get back!

Now, some of you might be thinking...wow, so your clients do know you well....so maybe they don't respect you....

Just ask any one of them. I don't EVER like talking myself up...but when it comes to business...I will make an exception! You have to believe you are the best at what you do, and I STRONGLY believe I know my shit!(sorry for my language). If im not training, I am researching, I am studying, I am finding ways to train the most complicated individual!

WHY?

Because I LOVE IT! I am the best around! I will get you to reach your goals! I am committed to your success! 

Typical Trainer BS?

Nope! Don't believe me, come check me out and get to know me! I promise you that you will see my drive and energy for what I do! I don't hire kids off the street and call them "kettle-bell" certified and put them with MY paying clients! I give EVERY client the best of what I have to offer! 

Why?

Nobody likes feeling like they are getting the leftovers! You came to watch MJ sink that game winner over Byron Russel in the 1998 Game 6 Finals! NOT him overlooking his drowning Bobcats franchise!

You want the best, and that's what I have to offer!(In terms if training programs! Sorry our warehouse is nicknamed..."the sweatshop")

So back to my FANTASTIC year! Sure I had my ups and downs with my injuries! I even found out I have a  fully torn labrum on my right shoulder that was caused from the accident! Just a little shocker!! But, the friendships I have made and developed are irreplaceable! I continued my love and passion in helping others achieve their fitness goals, I learned the importance of patience, friendship, and commitment.

Sure, I am currently unable to move by the end of the day! Sometimes I really want mom to call that infomercial to get me my hover-round a little early! I get up feeling okay and by 9:00....I can barley move and it usually takes me 5 painful minutes just to get up my stairs to get to bed. It certainly is not an easy road for me. And I know I have the mentality to keep on fighting but sometimes I wonder if I get get through a lot of the pain I am in.(And if some of you don't know, it's not my ACL that is hurting...I rehabbed it so well and could have been cutting by 6 months if it wasn't for my patella tendon which was damaged in the accident....AND then they took a piece of my patella to use as a graft for my ACL in my surgery, so it took a DOUBLE hit. That is why I am having this awful pain in my knees.)  But I will keep on fighting. This week I made it my mission to start back on a program for myself.


Monday I got 8 400s in on the track, and 4 were done with 60 seconds rest while the rest had a 400m recovery run. Did them all under 80 seconds so I was pretty happy.

Enough about me, lets talk about why you read my posts...for knowledge...right? Inspiration maybe?

Well, how about a little of both...

You will never succeed in life if you don't take risk! Risk is what drives our country. It's what make the USA better than every other country! Don't be timid, and make changes today!

You only live once....and I will be dammed if I let this injury keep me from doing what I love! Same for you!

Is work keeping you from exercise? Kids? Activities? MAKE time for yourself!

As my old coach said:

PLAN
PREPARE
SUCCEED

It's that simple. Plan times to make exercise a priority. Prepare for any set backs and have a way to get around them, and the rest is magic!

BUT remember,

Attitude is everything. You can have the best training program in the world, but if you don’t have attitude, you’ll never come even close to your potential.

Now how about some KNOWLEDGE:

As many of you know, I am all for trying our new things in the weight room. Mainly, I love making things harder! Ask a few of my runners and they will abide by that!

So how about some ways to make exercises more difficult!!?

1.) Go Heavier!

Yes, pretty simple, yet the most overlooked part of making something more difficult. There is no need to be doing bicep curls and presses while standing on a Bosu...If I see it, I sometimes want to question the "professional" instructing their clients to do so.

2.) Increase Your Range Of Motion

Elevating your feet in certain movements(my favorites are split squats and lunges) makes the exercise much more difficult.  It increases your range of motion while activating more of your core and stabilizing muscles. Just be careful, because doing these exercises can be dangerous without proper instruction.



3.) Make the Base of the Support Narrower

 Now, "stability," is a state based on the position of your center of gravity, while "balance" is a trained ability.

So, when you have a WIDER base of support, the exercise will become much easier! Consider Wide Bilateral squats with Single-Leg Squats or the all so loved, skater squats!

4.) Raise the Center Of Mass

Perfect example would be comparing the dumbbell lunge to the barbell lunge! Holding the dumbbells at the side make the exercise much easier because the center of gravity is much lower when the weights are at your sides as compared to your shoulders!

5.) Make the surface of contact dynamic or changing!

Try adding jumps to your squats! Make your push-ups, clapping push-ups! Split Squats can be Lunge Jumps! Many options here! Just be careful and make sure you use correct form because any plyometric can be taxing on your body!

So there you have it! A new post filled with hopefully both motivation and knowledge for your beautiful weekend!

5 Exercises To Stop Doing NOW

After having a few clients ask me of exercises that I hate....it got me thinking...MAYBE....just maybe...if I go out of my way to let you guys know the exercises to stop doing, it can have a chain reaction to stop the THOUSANDS of gym go-ers I see on a day in and day out basis still grinding away at them.

Now, as a fitness professional, it is my job to study and research the correct and proper ways to strengthen the body! This doesn't mean that every exercise I dislike is automatically labeled as BAD but I have my reasons for everything!

So, to my 5 most hated exercises:

1.) Sit-Ups or Crunches

Yes, even with the increasing amount of information and research popping up daily about how bad these are for your back, I still see people everyday crunching away, hoping to see their stomach melt into the flat 8 pack they see in their magazine!

Why exactly are these so bad?

These are terrible for the low back/spine, as shown by
research from Dr. Stuart McGill. These exercises compress
the discs in your spine and can cause serious low back injuries.

Enough Said.

So, if your trainer is having you do crunches, I suggest its time to find someone else!

Alternatives:

Stability Ball or Power Wheel Rollout, TRX
Mountain Climbers, Plank or Bodysaw/Rocking Plank, or Stability
Ball Plank (30% harder on your abs than a regular plank)


2.) Broomstick Twists

Yes, sorry buddy, but you won't be smiling after your discs dislocate and are pinched from twisting like a table topper! 

Why?

Useless. Just useless. Unless you like compressing and twisting your lumbar spine....

Alternatives:

 Cross body mountain climbers, spiderman climbs,
side plank (with TRX)

3.) Leg Press

Why?

Possibly dangerous for low back due to the rounding of the
spine in the bottom position.

Alternatives:

Split Squats, Forward lunges, Narrow-Stance
Barbell Squat, Goblet Squat

4.) Behind the Neck Pulldown or Presses

Why? 

Likely dangerous for rotator cuff and also leads to terrible
form where people strain neck forward and contort themselves
just to do the movement.

Just NOT worth it, and can increase your risk for shoulder impingement syndrome—a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint.

Alternatives:

Pullup, TRX row, V-grip pull down to chest, db row

5.) "Bodybuilder bench press" - with elbows out and bringing
bar down close to neck

Why? 

Terrible for the shoulder joint and rotator cuff.

Alternatives: 

Barbell bench brought to bottom of pecs with
elbows tucked into sides, DB chest presses (all varieties),
TRX or Ring Pushups

PLUS...as an added BONUS....lets dig into why Push Ups are better for body composition than Bench Press! Yes, I said it! Many of you head straight for the bench on meat-head Monday, but I'll be found beginning my workout with single arm pushups and have a much more effective result!

      So lets look at the Bench Press first...

When you're lying flat on your back for the bench press,   

your body remains stable and you move the weights through   

the air.

 

Your body subconsciously senses its core stability and it   

feels "safe".

 

     But now let's look at the push-up...

 

With the push-up, the only contact your body has with the   

ground is your hands and your toes and you're moving your   

entire body through the air.

 

While the movement may look the same as a bench press, your   

body actually senses this as "mildly dangerous" due to a   

lack of stability, and now has to focus not only on pushing   

up your body's weight... but also keeping you balanced at   

the same time.

 

In order to do that it must stimulate your central nervous   

system to a much higher degree just to call in those other   

stabilizer muscles to help keep you balanced.

 

And that's where you trigger a chain-reaction for real   

results...

 

You see, the more muscle fiber stimulation you can achieve,   

the more you rev up your metabolism.

 

And the more your metabolism is cranked up, the more bodyfat   

you'll burn all day (and all night), 24/7!

AND ADDING ONE!

** Long SLOW boring cardio on machines! Just stick to Intervals if your not an endurance athlete and looking for fat loss! If you are an elliptical person, I will be sure to see you reading this post a year from now with the same frustration in fat loss and toning!

There you have it! Please stop doing these exercises if you haven't yet!

In the meantime, check out one of my workouts and be shocked at what you can accomplish! If you are looking for results, and a fun yet challenging atmosphere....visit:

www.mjofitness.com

and sign up for a workout today!!

Until Next Time,

NEVER NEVER give up on whats important to you!

Mike Over
CPT / Strength & Conditioning Specialist
www.mjofitness.com

 

Why Your Not Getting Stronger

As many athletes and clients begin ramping up their training for the summer, I would like to add this post to help anyone else not training with me and looking to get STRONGER.

Too many times, I see trainers and coaches place their athletes in situations that will never allow them to adapt and grow stronger. For example, I found out a client of mine had a program will at school made by their strength coach that work around MACHINE based exercises with rep ranges always in the 12-20 range! I heard about this and wanted to ban the use of machines for life!

How is a seated bicep curl machine going to help a soccer player gain speed, quickness, agility, and lower body strength?(All what is needed to play at a high level!).

Why are there NO exercises emphasizing the use of proper functional fitness that relate to his everyday demands from the sport? Some things I just won't understand!

Which it is very important you find a trainer/coach you trust and knows what they are talking about! I may be young, but I sure do have knowledge and research along with my own experience of playing sports at a high level.

So, without further due, lets get to a few reasons why YOU may not be getting stronger when training on your own!

1.) Failure to Use Progressive Overload

Yes, many of you are guilty of this. It is a basic principle here: Simply stated: The body will adapt to any stress placed upon it, and in order to get stronger, you need to make certain that you force the body to do so.

This is KEY to developing strength in any program!

There are lots of ways to add this concept to your training. Add more sets, less rest, increasing range of motion....but the big one would be to just increase the weight you are lifting and have your body adapt!

It could be easy as adding 5 pounds to your deadlift or squat! Nothing crazy, but it will go a long way in actually getting stronger!

2.) Too Much Volume

Yes, I know....We live in a society that loves to do things in excess. Even I am guilty of this. Depending on your goals(which in this case is strength), doing too much activity will hinder your ability to get stronger.

Many people tell me...."Mike, right now I am doing 3 days a week so 7 would be better right!"

Now, this is where "depending on your goals" comes into play. If your not sure if your plan is right for your goal...simply ask me.

But I am talking about strength gains.....so 7 days would NOT be ideal.  Fatigue will mask an individuals true fitness level. You can't work out everyday with hopes of building strength.

While playing in college, I would always make my workouts a priority even during the season.  My first year, however, I was a perfect example of this theory. I would deadlift  close to a 3RM and then go out and run/practice/practice/run....and run some more!

Now, if I were to go back in the gym after that and try lifting that same 3RM....well....I guess you could say I would have a better chance at hitting the lottery! Just won't happen!

So, in season, your programs have to be adapted to fit your needs. Lifting a 3RM during a season of a soccer player will not work out in the long run due to the excess stress that is placed on the body on a daily basis!

So, with all that being said, it is very IMPORTANT to even add structured "de-loading" weeks where sets, reps, and duration is all decreased. Don't be at the gym so much. Go out and hike, golf, or try a new alternative to the gym.  It will keep you from getting bored and help with your strength gains!

3.) Forgetting about The Basic Exercises

Sure, a good trainer will find and create new and challenging exercises....but when it comes down to their program, implementing the basics lifts will ultimately provide the best strength gains(which is why they are the most common).

If your coach or trainer is giving you crazy exercises on Bosu balls, and always challenging you with unilateral lifts while controlling stability....you wont see progress.

Plain and simple. You MUST have:

• SQUATS
• DEADLIFTS
• SINGLE-LEG TRAINING
• PULL-UPS
• PUSH-UPS
• ROWS

 You would be amazed how many times I see guys in the gym knocking out 18 sets of bicep curls or spending their whole workout on a Bosu Ball.  Little do they know, that realistically, they are wasting their time. Using these lifts as a staple to your program will promote STRENGTH GAINS in every area of your body. Making you more functionally sound and better adapted to your goals.

So, if your after strength, start your sessions with one of the big three: Squat, Pressing, or Deadlift Variations!

4.) Not Lifting Heavy Enough

This kind of goes with number one, but to add more insight....FORGET the 3x10 and higher range! Your not training for an endurance event if looking to but on muscle! Sure, if your new to exercise, you can get strong with 3x10, but the vast majority of you will adapt fairly quickly add your progress will take a sudden halt!

So, personally, I like using lower rep ranges for strength! The possibilities are endless!

5x5
4x6
8x3
4x3
4x4

And the list goes on!!

5.) You don't Eat Enough

Yes, sorry but I had to add this! Many people don't realize how different resistance training is on your body compared to cardiovascular exercise. When you run or bike, you can certainly get away with replenishing with electrolyte drinks and water! Your not breaking down muscle tissue as much as you would be if you are training with weights!

Weight lifting requires food sources as replenishment because of the breakdown of muscle tissue! They need to be repaired and fueled so they can grow!

So, if you are lifting and just drinking water afterward, you can forget about building lean muscle.  In addition, you will be VERY sore and noticing a long recovery period due to the lack of nutrients available to repair the muscle!

There you have it! A few reasons that maybe your strength gains have plateaued or reached a sudden pause! Just remember, to get strong, you need to lift strong!

Until Next Time,

Stay Strong! Reach For Your Dreams! Anyone In the Way Needs to Be Forgotten!

It's Your Life! Live It The Best You Can!

Mike Over

CPT / Strength & Conditioning Specialist
www.mjofitness.com
mjover09@gmail.com

What's This Guy's Obsession With Burpees!!??

I honestly felt this post was needed after the last couple days and comments friends and clients have made to me.

I'm not going to lie, every remark made me laugh! Most of you who train with me know I use that word very often!

The dreaded B.... word!

B---U---R---P---E---E

Now, for those of you who are new to training with me....just wait! I have plenty of variations lined up for your future as well....so just when you think you are getting good at burpees....I will throw something else at you!

Back to the burpee.....What are some words that cross our mind with this FANTASTIC exercise??

• Hell
• Torture
• Burpee! Thy name is DEATH
• Vomits
• Kill-mes
• Suck jumps
• T.T.I.M.M = taste throw-up in my mouth
• The devil
• Satan’s idea of fun
• Poop!
• Awful!!!
• My ex-wife
• Burfff-eeee(How one of my clients thinks it actually is pronounced!)

I could easily go on...but many of the rest would be pretty vulgar!

So what exactly is a burpee!? I mean, if I am constantly telling you to do them I think its important for you to know a little background! Burpees are full body movements that are explosive in nature....improving metabolic efficacy, boosting fat loss, and building lean muscle!

 A burpee is an awesome, complete body workout in one simple (series of) move(s). If you don’t know it, here is the deal:

1. stand.
2. squat down and place your hands on the floor
3. jump your legs out so you are in a plank / pushup position
4. do a push-up
5. jump your feet back in to meet your hands
6. jump up, reaching your hands up
7. REPEAT

As a fitness professional I would say...It's The "Biggest Bang For Your Buck Exercise!"

Why?

1. squats: works your quads, glutes, hamstrings
2. plank: works your trapezius, rhomboids, and core musculature.
3. push-ups: work your pecs, triceps, deltoids, and core
4. jump: core (abs / erector muscles), glutes, calves

The Burpee is a popular staple in many of today's most challenging workouts, from CrossFit to boot camps to sports performance and triathlon and endurance training. For even the fittest folks, it's a dreaded and highly effective way to build strength, stamina and coordination.

 What makes the move so unique and demanding?  According to Goog's book(the inventor), it's the quick positional shift required when going from a vertical stand, to a horizontal position, and back up to a stand that taxes the heart's ability to pump blood effectively to accommodate the working muscles. Goog's test involved measuring the subject's resting heart rate when standing, as well as the change in resting heart rate from lying down to standing and then timing the subject as they did the move four times and measuring the time it took for the heart rate to return to its resting rate after the exercise.

In terms of my own experience with burpees, I LOVE them! They are the ultimate conditioning exercise. They also build lean muscle and leave you gasping for air! I made it my mission to find the most difficult kind of burpee and master it within a week! I embraced the challenge of trying to beat my all time record of most burpees done in a workout of 265.(push ups included along with my normal workout routine)....that was before my accident. But I'm sure now a solid 10 of them would leave me feeling sick! That's the beauty of the exercise! When you get good at them, you will notice that your fitness is at its best! I always felt that when fat loss is your goal....making them a staple to my routine engineered the best results!

So if you are wondering how one workout with me a week can help your burpee fitness...try adding a few workouts at your own convenience! Another great thing about the exercise is that you can do them ANYWHERE! You don't need much room at all!

So if you have done burpees before...try adding a finisher of burpees to your workout that goes like this:

4 Minutes Total: 20 Seconds of Burpees, 10 Seconds of Rest...Repeat 8 Rounds.

** Shoot for 6-8 Burpees each round if doing Push-Ups, and 8-10 if you are not! Those numbers will indicate that you are on your way to elite fitness!

A goal for you if your a beginner.....try this workout:(Burpee with No Push-Up)

-1 Burpee, 1 Push Up-------10 Seconds Rest
-2 Burpees, 2 Push-Ups-----10 Seconds Rest
......Repeat Up To 10, 10.
**Then, rest 1 Minute and shoot for as many burpees as you can in 30 Seconds! Keep track of that number and try to improve it each and every time!

Now, stop reading this post like I'm some madman for burpees. I just am an enthusiast for exercises that can benefit people whether they are:

-cutting
-building muscle
-fat loss
-lean muscle
-conditioning

Which covers a LARGE amount of athletes and people in this world! So, lets get to it!

The burpee revolution! Lets see how many you can do in one workout! I guarantee you that you will seep many benefits!!!

Until Next Time,

Stay Strong and Keep on Fighting. As I fight, you must fight! No matter how strong and successful someone looks from the outside, they too, have moments of weakness and despair. I'm not trying to down on successful people but everyone has their days where something upsets them or gets to them physically or mentally. No matter how strong you may appear, you WILL face adversity.

Can you take bad news or situations and turn them into the opposite? Can you fight through them and come out stronger?

That to me is the sign of a true champion. Not the ones who go through life with everything handed to them and given everything naturally.

Like the words on my "fake tattoo" mom thinks I still have on my back say......

Work....Is....Victory.


Mike Over
CPT / Strength & Conditioning Specialist
www.mjofitness.com

New Injury, New Battle, New Friends, New Body, New Life

W-O-W!


Three letters defined my day today. I was told the most upsetting and mentally crushing news this morning at my doctor's appointment.

I don't even know where to begin to tell all of you. Some of you are clients, friends, co-workers, teammates and so forth who tend to sometimes check out what I have to say in hopes for inspiration and knowledge.

Well this blog for sure will be one to inspire I hope!

As many of you knew, Exactly 10 months ago on tomorrows date, I was hit head on by a pick-up truck on my road bike while training for an Ironman. Now, some of you may think

...well that's your own dumb fault for training for something so crazy and nuts! But others of you will understand where I am coming from in a minute.

You see, training was a passion of mine. Not a chore. Not a duty. It wasn't just something I was good at so continued to do.

No, it was my ultimate escape. It was my dream to be the best athlete there was. To be FULLY rounded. Not just good at soccer....or running....or lifting....BUT to be EXCELLENT at them all. I took pride in my ability, and as many athletes do, tend to get carried away with it. I read book after book and article after article trying to learn how others did it and test out matters with my own hands. I made it my mission to gain the most knowledge I possibly could on fitness and use it in my very own program.

Well, I'm not going to lie, it sometimes backfired. But it is all the more reason to trust me as a trainer/coach and friend because I have experienced THOUSANDS of programs and tried to see what works and what doesn't. I went from running 10:00 miles to 5:00 minute miles in a matter of a year. I went from a 5'7 135lb boy to a 6'1 175lb man in less than a year. I tried every diet out there.

I took pride in doing all the dirty work to see what would work best for when I got a chance to do what I was put on this earth for...TRAINING AND HELPING OTHERS!

So, maybe this truck hitting me, ending my thoughts on mastering the 20-24 age group in triathlons, was meant to be. I mean, it tore my ACL, MCL, Fractured my femur, partially tore my patella tendon, and .....apparently, injured my shoulder.

But hey, it was all okay right? I am a tough kid now, so this is nothing new to me. I had my pity day and got right to work. The first day I could get up off the couch I was at the YMCA doing what I could. I was determined not to let the injury get the better of me.

For 6 months, I continued rehabbing 3 times a week for 2 hours a day. I did what I needed to do. Swam with one arm to start, then one leg for 8 weeks. Then started lifting. It was all great!

I then got the chance to start doing my dream in helping others reach theirs! I put so much time and effort into making sure I designed the best programs for clients, athletes, friends. I was given an opportunity and I sure didn't want it to go to waste!

And let me tell you, the experience has been life changing! I've met new friends who I care more about than anything, saw first hand the positive effects of my programs on clients, and got to be around those who cared about me for who I am and not about what I accomplished.

As my injuries continued to heal and not seem to get better,

....I was swapping with my training on others getting better and seeing my friendships grow! I'm not only their strength coach, trainer, etc....but ALSO their friend! I developed great relationships with everyone I train and couldn't be happier! I took a bad incident that happened to me and turned it into something greater! Something much better!

I started really feeling rejuvenated and at 8 months post surgery, I hit ANOTHER block.

This one was finished off by a cold day and me throwing a HUGE stick for my pup to fetch.(I promise you, ask anyone who knows bailey, and they will tell you she brings 6ft long sticks)

10 weeks later and I still was having shoulder pain so had the last straw and got an MRI.

I walked in this morning with a positive attitude, thinking, this can't be bad.  I am still doing push-ups, already hit rock bottom, and I'm really feeling great! There is nothing but blue skies and happy trails for me and I was even starting to make summer programs for myself I was so excited to finally think my knee could be getting better and shoulder as well.

Unfortunately, I walked in, sat down, waited an hour for the doctor to come in and tell me the MRI showed the most extensive damage he has seen in a very long time. He then went on to tell me how I COMPLETELY separated and ripped my labrum of my shoulder away from the socket....not just a tiny tear to part of it....but THE WHOLE THING.

Not only that, he said I tore my biceps tendon because it attaches to the labrum....and THAT tear, caused a huge cyst from the fluid build up.

At that very moment today my heart stopped. I froze and looked, most likely, like I saw a ghost. I was, and still am, at a loss of words with this news. It requires intensive surgery and another year recovery.

So I figured, before this really hits me(because I have been fairly busy today and did let it sink in yet) I would like to share with you my thoughts.

I had a friend and client come to a workout tonight and tell me....

"You know Mike, your one tough kid. God won't give you something you can't handle."

Is that true? Because I really feel like I gave it all I had the past 10 months.

Where can I pull extra strength from?

And then what he said next really put a smile on my face.

"True strength isn't always physical..sometimes it's just standing up after you get knocked down repeatedly and refusing to back down"

So, I guess the next move is on me. 

Is there something holding you back from reaching your goals? 

Because I can assure you, your response hinders on YOU. Not anyone or anything else. 

So, please, take my advice. Train for yourself. Reach EVERY goal for yourself! Don't do something because you feel its a duty or a chore. 

Because one day, you may be disabled from using your legs....and then your arm....and wish you didn't take anything for granted.

One step at a time. 

Reach for your dreams. 
  
You must crawl before you can walk.  Walk before you run.  Run before you jump. 

The road you take to get there is solely on you. 

Are you up for the challenge? Can you fight back what life throws at you? 

Ask me. I will give you a definite response!  





Mike Over
CPT / Strength & Conditioning Specialist
www.mjofitness.com

Happy Mothers Day-My Favorite Movements for Developing Explosive Power!

I know its been a while since I have made a blog post, but I would rather take the time to make AWESOME, fitness related blogs, than blog about my breakfast and puppy everyday.

When I do post, the articles and information will be great tools to add your your training and knowledge!

PLUS, it's a sign of me getting busy which is another great thing, right?

Anyways, I hope all you mothers out there have a fantastic day! Mine is celebrating hers in Virginia Beach, so I wish her love and happiness while she takes a rare vacation! Love you mom, you deserve all the best in this world! I wouldn't be where I am without you! I only hope to return the favor as I grow older!

So back to this post! As the summer approaches, it means athletes are gearing up and spending a lot more time on their own training. Preparing for their seasons, races, and contests. I start to get busier with training many who are looking for one goal.....

DEVELOPING EXPLOSIVE SPEED & POWER!

Why is this important? It gives you an edge over your opponent. It separates the good from the best. It can reassure athletes why they train so hard and spent countless hours training each week, because NOTHING beats that moment when you are racing or playing your sport and catch an edge over an opponent.

Back in college, I would love to pick out someone during a practice or game, and make it my mission I outwork him in every aspect of the sport. It was my duty. I made up my mind to do whatever it took to beat him to the ball, jump higher, run faster, push harder, and give every ounce of energy I possibly could release.

So, It's a no brainer as to why your training plays a major role in your success! But lets look at the bulk of an athletes training.

Here are my FAVORITE exercises for building explosive speed and power to help further your progress this summer. If you ever need practice or clarification, just get ahold of me and we can spend some time working on these movements.

1.) Hang Snatch



Yes, a VARIATION of an Olympic lift! The hang snatch is ideal for explosive power! The clean falls close, but I feel as if the snatch is more complex and a heck of a lot cooler! You wont see an athlete who can hang snatch 200lbs NOT be able to clean, squat, and deadlift heavy as well. It goes hand in hand, being at the top of my list.

I chose the hang position because it is much easier for athletes to start from this position due to flexibility and hip mobility issues.

2.) Split Jerk



If you have trained with me, you are almost guaranteed to work with this movement. I am a big fan of it.  No other lift generates more power over head than the jerk. I love this exercise because of its quad dominant nature! Perform this exercise correctly, and you will be sure to notice some major quad development!

The power jerk is great, but adding the split component puts in a completely different element. Athletes MUST be able to change directions and placement of their feet constantly, which is exactly what the split in the exercise demands. You go directly from a bilateral stance to an off-set, unilateral stance....can't get more athletic in any other movement!

3.) Kettlebell Swings

The swing is a GREAT tool for beginners to learn a hip hinge and for showing how important it is to generate power through your hips!

Too often, I see trainers exemplify poor posture and control when teaching this, so please ask me if you are unsure. It is not a squat. This exercise is fully developed for posterior chain power! If need be, I sometimes put a box underneath my client to make them aware they cannot squat with the kettlebell to an excessive degree!

Now, if you are advanced and need a little extra, just simply and band resistance. A few of you who work with me may know what I am talking about!!

4.) Power Clean



Now it arrives! Yes, the power clean does all sorts of wonders for your development as an athlete!  No explosive list of exercises would be complete without some sort of clean. This movement starts from the floor but many athletes struggle with the mobility it takes to lift from that  position so you can easily start from blocks at a higher level.

The initial pull is controlled until you reach about knee height.  Then the magic happens. Extension of the hips is crucial and it is very important to keep your shoulders protracted a little bit to create a shelf for the bar to land.  At a point in the lift, the bar becomes weightless in a sense, before you properly control the landing. You want to have the bar coast up your body and shelf it with your shoulders.  I see many clients and gym go-goers try to raise the shoulders faster than their hips, which leaves the knees flexed and unable to develop the maximum power through the posterior chain.

A lot of times, clean pulls are a necessity to master before getting into the full movement.

5.) Prowler Pushes or Sled Drags



Lastly, I would not complete this list without Prowler drills. This piece of equipment can dramatically improve your linear and lateral speed. If you have ever done them, you will know exactly what I am talking about when I say they are exhausting!

Not only do prowler drags and pushes incinerate your lower body, they also are great for improving core strength! You use core, shoulder,  and legs which are generating force through your hips! Biggest bang for your buck exercise!

Well there you have it! Just a few of my favorite exercises that I use with athletes to build explosive power! With these exercises, it is very important to learn proper technique! Something many people tend to forget.

If any of you would like to learn these movements don't hesitate to ask me. Come join Rush or my Wednesday advanced group sessions for incorporation's of these movements or I would be happy7 to help in a one-one manner as well!

Don't forget to treat your moms to a fabulous day!

Until next time,

Stay strong!


“We cannot change the cards we are dealt, just how we play the hand.” – Randy Pausch

Mike Over

CPT / Strength & Conditioning Coach
www.mjofitness.com
mjover09@gmail.com

Determination - Weekend Recap

After such an amazing weekend(Got on my new road bike for the first time since my accident nine months ago!!!!!!), I am surely going to make sure I post a few of my thoughts on a few topics.

First, lets talk about success. It amazes me how many athletes think they can be great without a true determination to play their sport. Whether its running, biking, soccer, basketball, etc., it all comes down to who wants it more!

I would rather coach an athlete willing to give me EVERYTHING he has and try his best at every exercise I give him than a highly skilled athlete who goes through the motions.  Ask any strength coach, and they will tell you the same thing!

To many times in life, we are coddled and handed things without any expectation in return. I can be the first to tell ALL of you, do not take your abilities for granted! I was guilty for this, as I began training myself and forgot to thank God for allowing me to do so in a healthy body and mind. I made the mistake of "training without thinking."  I almost am suggesting a "training thanksgiving" on everyone's calendar. Take a day where you just take the time to write down and talk about everything your thankful for fitness wise, and how you should be considered lucky, compared to less fortunate others in this world. You will be surprised by how much it can help those of you stuck in ruts, plateaus, or dealing with injuries.

No matter what, there is always someone out there who has it worse than you! I tend to forget that. Almost 9 months ago, I was hit by a pick-up truck while riding my road bike(that I did day in and day out without realizing how blessed I was to be able to do so).  This truck tore my ACL, MCL, fractured my femur, partially tore my patella tendon and left my left kneecap dislocated and dislodged from my knee.

What can I say, I thought I HAD IT WORST.

But I don't, and I forgot just how much exercise and fitness meant to me. I woke up everyday, went to the gym sometimes at 5am and ended my day training in the evenings as well.

Can you say I was caught up in it? SURE! I am sure almost every dedicated athlete can back me up in that training becomes addictive!

But that's not my point. My point is to work hard at everything you do! Never give up on what's important to you! Success isn't measured by your accomplishments in life, but by the obstacles you overcome to reach those achievements.

Don't ever let someone try to tell you that you are worthless, and not determined. Sometimes I get people saying that I don't care. Well here is my response to all of you out there.....

PROVE THEM WRONG.   




You must understand where your friends and teammates come from before you judge them.  Some of my client's never would know why I wouldn't demonstrate or ever train with them or see me running.  They never would know why until they got to know me personally and UNDERSTAND that I was in a serious accident and still am unable to train at high levels. There can be a lot more going on in an athlete's mind that keeps them from doing what you may expect of them, but you must get to know them beforehand.

I take pride in asking about my clients EVERY single day! I ask how they are, what they did, and if they have questions about training. I take pride in doing that because I CARE.

Show that you care to someone else this week! Whether you call, text, or simply open a door for someone, prove that you care.

It's a beginning step towards determination. 

" The limitations that others have placed on you can only become reality if you believe them, too."

Mike Over
CPT / Strength & Conditioning Specialist
www.mjofitness.com