5 Body Weight Exercises To AVOID

Well, as many of you know...my last few weeks has been a bucket full of challenges....

Physically and Mentally...

Which is exactly why I am here to help keep you guys in line the best I can in either aspect(I'd prefer physically but many of you know I help with both)  :)


It  truly amazes me how many fitness "experts" still run their clients through dangerous and harmful exercises that do more harm than good. I see it everyday.

Yes, I may be young....but trust me, I do my research and I spend countless hours trying to find the safest and most effective ways to train the human body.

Sometimes it can be simple, and other times much more complicated. Whichever the route....I am sure to not include exercises that put my clients bodies at risk for injury.

That means, you don't have your 60 year old client with 3 back surgeries doing GH Sit-ups or crunches.

Or your baseball phenom performing massive amounts of Olympic lifts....there is just no need.

Your older client will better serve off hip thrusts and exercises to strengthen the posterior chain. The baseball player could do more harm with the amount of stress placed and extracted from the shoulders in Olympic lifts.  Why not have him develop superior core strength and scapular stability with rotational core movements.

So here are my 5 Top Bodyweight Exercises NOT to do....even if you had a trainer tell you its ok....I guarantee you that it could possibly hurt you.

1.) Dips with hands Behind you on a Bench:

- Just HORRIBLE for your rotator cuff. In doing these, you are forcing your shoulder past its normal range of motion PLUS placing stress on it. No good.

2.) Any Jumping Exercises Done On Concrete To An Excessive Amount.
- Most everyone is guilty of this but take from a trainer who has seen many people get hurt from just one workout consisting of several jumping exercises on concrete.

3.) Sit-Ups and Crunches
-If you don't know why by now....I'd say your in trouble.

4.) Push-Ups with Your elbows flared out

Yikes!!

-It's funny, I met a trainer who really emphasized bench pressing with elbows tucked then watched him put his client into push-up position and instruct him to flare the elbows out.....hmmmm.

Yes, push ups and presses is the same movement on the shoulder and rotator cuff. Flaring elbows out on pushups can cause some havoc to your joints!

5.) Box Jumps Done For Speed
- Just very dangerous on Achilles tendon and the benefit you get is only conditioning based. Risk outweighs any reward here. If I wanted to condition you I would give you hundreds of alternatives than a dangerous movement.

Jump up, absorb the landing, and step down. MUCH safer and beneficial.

*** Some Bonus Exercises To Watch

- Mountain Climbers and Mongrel Jumps with Rounded Backs......NO benefit. Keep that core tight. Same goes for planks.  If you think they are easy, you are most likely doing them wrong.

- Squats with rounding of the Back. No good. Shows a sure sign of a weak core.

- Plyo Jumps landing on the Toes....Horrible for your Achilles tendon and pre-disposes your shins and knees to some lovely pain.

TRUST ME, you don't want knee pain.

If there is one thing I can emphasize most, please take care of your knees and shoulders. I have been battling two severe injuries with both and it is not fun.

(AND NO, if you were wondering if I got them through bad form of exercises  LOL)

Just Read a Previous Blog.


Thanks And Until Next Time,

Keep Fighting For Me!!!

You know I will ALWAYS keep trying for you, just lately seem to have a black cloud over everything but my facility.

Someday health will be in my future and I can get back to doing what I love.

Have a Great Healthy and Safe Weekend!


Mike Over

CPT, PES
Strength And Conditioning Specilist
www.mjofitness.com
mjover09@gmail.com

My Stem Cell Procedure and Opening Day! WOW.....Really!?

Well, I am sure most of you know my continued battle with my injuries from my bike accident. Yes, still lingering on, and the pain was nearing a point of ultimate disgust....

so something had to be done.

Yes, I am 14 months out of the triple whammy surgery. And by all means, my knee is still just as painful as week 4 after it! I love to run....not for it's amazing physical benefits  ;)

  ...but because I love escaping the world and getting together with friends to do the easiest type of fitness there is.  Slide on your shoes and your ready....unless you are landing every step in shearing pain.  I already had given up on the bike. The one thing I loved doing has turned into a dreaded experience from cars in my town and also my injuries. While riding I would be ready to to turn around after 10 miles because of the pain....only I would be another 10 miles back....so this little nonsense stopped pretty quickly and my bike is hiding in my garage.  It's sad, really. But maybe someday I'll get the love of it back again, but for now....I'd rather do about anything than bike.

So back to the knee...I ended up finding a doctor in Hershey who would do this procedure on me. I was so excited for it until I got a phone call a day before telling me I would have to refrain from using it for 4-6 weeks. Now, many of you are probably like....well, come on Mike, 4-6 isn't bad.....

BUT YOU HAVE NO IDEA.

After 14 months of this game, finding new injuries that needed surgery, and battling to stay fit myself...it's honestly been the toughest experience of my life.  So adding another 4-6 weeks just near put me over the top.

But I was reminded of how bad this pain really was and decided to go. They drew blood from my hip and my elbow, spun it in a huge machine and increased the red blood cell count, then injected me while also trying to drain fluid from the tendon.....It was pretty darn painful....but not as bad as my spinal tap after the first surgery. My leg immediately went numb for 30 minutes and I had to stay up there and wait until it came back. I made it home it the pouring rain and as soon as I walked through the door....mom just gave me that look like...."this could be it, mike...it could be the final straw."

That made it all worth it.

So I was hobbling around on my Grand Opening day at Over-Achieve Fitness on crutches....while I was remembering a year earlier I was on them too! What is it with me and crutches? No idea, but glad they are ditched again.

Anyways, open house was great...sure I knew many families and friends had things to so on their Saturday...people work all week and want to get away on the weekend....not find out how and who is going to put them through workouts. But for everyone that came...we had fun....got to know each other....and most importantly...we celebrated.

Yes, after 14 months of pain, I did something for myself that I was proud of. VERY proud. Not too many 24 year olds can say they will take a business plunge. It's so risky...and to do it with a gym....even more.  

But that's not stopping me! I was so excited....I didn't sleep Friday night and went in Saturday morning before hand to ...shhhhh.....do some push-ups. Yes, I used one leg. So it was ok right? Mom even took a picture because she said not too many people would have the courage to do what you are. Told me she was so proud...and to keep fighting 6 more weeks....

It really made me smile. Knowing that your parents believe in you means more than you think. I never knew if they agreed with m y decision to switch from a Civil Engineering Degree to this.....

Pretty big change....but I feel like it's my calling. It's what I am meant to do. Help others, be an example of what it takes to work hard.

Nothing in life EVER comes easy, and I'm sure you have heard it all before...work hard, study, communicate, never quit.....

Well I lived and breathed by those words for the past year. And time after time, you look at those success stories in those fitness magazines....

ALMOST EVERY ONE....went through a tragic accident....had kids....got sick...etc....and was out of fitness for a year and BOOM....they give up....stop fighting...let everything get the better of them.

NOT ME...I'll be dammed if I let that dummy in his pick up truck win this battle. I am going to fight this out to the end....no matter what else life throws at me.

And BOY LIFE DID!

Yep, my first day open in business!

Can you believe it? Well, it didn't start there even. I walked into my facility in the morning...saw 3 of my benches were gone(long story), 3 water leaks from the roof, and a gas leak in the back!

WOW

So had emergency services check the gas leak and still working on the water. Went through that mess and ran home for lunch and to get forms to drop off at the insurance company and was waiting to turn into the parking lot...and next thing I know....

BANG!!!!!!!!!!!!!!!

A pick up truck from Washington Street in downtown Chambersburg smashed right into the back of me. Three derelict kids with furniture, washers, driers, and bags all strapped into the back of this thing.  And yes, went flying over my car after the collision. As I'm trying to remember what happened from my bad knee hitting the dash and head hit the steering wheel....the kids are running picking up the stuff and putting it back on the truck.

Can you believe this S****.....I thought to myself....but I actually can at this point. Yes, I'm sure that made you laugh.

So the police came and my nice new car is being worked on....estimating $7000 worth of damage.

But the important thing is it wasn't worse. I am thankful for that, but just hoping it didn't revert the affects of the knee procedure and my head has been pretty bad ever since.

Anyways,

just a little fill in on what has happened to me over the past couple weeks. I am SO glad my business is FINALLY open! All the months of hard work I hope pays off.

And if you are interested and skeptical of coming in for a workout....let this be a message to you.....

YOU CAN DO THIS!

You won't make a better decision in your life! You will be in great hands with me and the other AWESOME members, and you will work hard every workout....and get the results your after!! These sessions are GREAT for improving speed, lean muscle, power, and even endurance!

Don't hesitate to do something for your health! Even if you already have a routine....mix it up....it will make ALL the difference with your life and progression in fitness. I promise!

So help me out out and start on a path to ELITE fitness. I really want to make a name for myself in this town.....and it's only by my training and your mouths that will best suit that desire.

Until next time,

Stay Strong and Keep Fighting, as I do For You!

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

How Does The Fastest Man Alive Train?

So, through a few research articles I came across a small sample of what Usain Bolt does in his training sessions.

Lately, I have been uneasy on the topic of those who believe runners don't need strength training. And if ANY of you who do think that want to sit and talk to me about it....I'd be glad to talk!

Anyways, back to the fastest man alive. Many strength coaches and trainers don't like making their programs public because either they feel others will criticize them(knowing the nature of our country) or because they feel like others will take their ideas.

So there is not much out there, but you can surely see Usain trains with weights. Whether his strength coach is American or not we don't know, but in the picture below, he is performing on a reverse hyper.....

One of the first pieces I got when settling into my facility!

Why are these so great Mike??

Essentially, the theory is that axial hip extension exercises strengthen hip extension power in flexed-ranges due to their torque-angle curves, whereas anteroposterior hip extension exercises strengthen hip extension power in extended-ranges due to their torque-angle curves.

You can also just think of it like this: squats and good mornings are hardest down low when the hips are bent but easy at the top ROM when the hips are straightened, whereas hip thrusts and back extensions are easier at the bottom ROM but hardest up top when the hips are straightened. Both ranges; flexed and extended, are needed for optimal sprinting performance, especially considering that the ground contact phase is characterized by more neutral hip ranges of motion

This all means that the placement of your hips while strengthening will boost glute recruitment and speed will go through the roof!! :)

Now, I'm not saying Usain's program is perfect, but that is not my point of this post. Here you see a Barbell Incline Press....which is fine if used properly in his programming.

But for those of you who think weight lifting is BS for runners and sprinters....Shame on you. You can't voice your opinion on theories that are backed by research and RESULTS. You can't turn the table on what's great for an athlete just because you can't do 10 push-ups yourself.

Last night, I had 3 solid runners performing band resisted RDL's along with push-ups, and let me tell you...they are pretty darn strong.....and fast!

Here is Usain doing Hang-Cleans....a Staple of my programming for endurance athletes.

 So overall, yes Usain can have some glitches in his workouts that we may never know about...but my point is so show you that he just doesn't go out and run. He trains as a well-rounded athlete. Just as you should.

Until Next Time,

Keep Reaching For Your Dreams.

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

Very Neat BodyWeight Workout For You

So, just as my post says, here is an AWESOME body-weight workout for you! There is no excuse to call it quits! all you need is some space and a little motivation! Both of which, I am here to help you with!

Just remember, the TRX versions can be substituted with regular exercise versions!

Enjoy!

• Start with a general bodyweight warm-up circuit.
• Do each exercise for 50 seconds and rest for 10 seconds
  before moving to the next exercise.
• Rest 60 seconds after completing each circuit.
• Go through each circuit once.

1A) Prisoner Lunge
1B) Cossack Lunge
1C) 1-Leg RDL
1D) Pushup Plus
1E) Total Body Extension

2A) Bench Vault
2B) Lunge Jumps
2C) Spiderman Pushups
2D) Close-Stance Bodyweight Squat
2E) SCREACH

3A) Bulgarian Split Squat - 25 seconds per side
3B) Atomic Pushup
3C) Bodyweight Row
3D) Ab Fallout
3E) Jackknife or Pike

4A) Low Box Jumps
4B) Sprinter Step-up
4C) Decline Close-Grip Push-up
4D) Prisoner Reverse Lunge
4E) Total Body Extension

5A) Burpees
5B) Run-in-Place
5C) X-Body Mountain Climber
5D) Diagonal Lunge
5E) Jumping Jacks

Static Stretching for tight muscles to finish off.

It's the perfect plan for the park, the gym, your hotel room,

or your home.

Until Next Time,

Keep Striving For The Best!!

I believe in you!!!

Mike Over
CPT / PES
Strength & Conditioning specialist
www.mjofitness.com

Easy Yet Effective Workout!

Everyone has been here before.....

Your away on a business trip, and the hotel gym is a bike.  You immediately think to yourself,

"o well, I can take a few days off"

OR

You can take the training advice from your trainer back home(meeeee) and pull that set of dumbells out of your car and try a workout that will leave you feeling strong and exhausted.

Here is one of many possibilities....and whether your on that business trip...or just stuck at home with the kids on a very stressful day...

This session is the way to go!

Warm-up Circuit: 

- Go through 2 times with no rest between exercises.

- Rest 20 seconds between circuits.

o    Prisoner Squat - 20 seconds
o    Pushup or Kneeling Pushup - 20 seconds
o    Stability Ball Leg Curl - 20 seconds
o    Band Pull - 20 seconds

1A) Goblet Step-Up - 30 seconds per side
- 15 seconds rest/transition.
1B) T-Pushup (alternating sides) - 30 seconds
- 15 seconds rest/transition.
1C) KB (Kettlebell) or DB (Dumbbell) Swing - 30 seconds
- Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

2A) 1-Arm DB Squat & Press - 40 seconds per side
- 20 seconds rest/transition.
2B) DB Renegade Row (alternating) - 40 seconds
- 20 seconds rest/transition.
2C) Suspension Y's or DB Rear-Delt Raise - 40 seconds
- 20 seconds rest/transition.
2D) DB Squat-Curl-Press - 40 seconds
- Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

3A) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3B) Jumping Jacks - 20 on, 10 off x 2 rounds --Advanced(Burpees)
3C) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3D) Jumping Jacks - 20 on, 10 off x 2 rounds--Advanced(Burpees) 

There you have it, as easy as 1,2,3 for a quick yet GREAT session for your busy day!

Until Next Time, 

Keep Striving For The Best!

Mike Over

CPT, PES

Strength & Conditioning Specialist

www.mjofitness.com

3 Simple Yet Effective Diet Tips! Try For One Week!

3 Simple Yet Effective Diet Tips! Try For One Week!

 

#1 - Time Your Protein Shake for Maximum Results

 

I first heard this simple, yet brilliant tip from Jim Wendler. I modified it a little bit for you.

 

If you want to lose fat, have a protein shake and some fiber before a meal. This will fill you up and help you avoid overeating at dinner or late at night.

 

The best recipe would be BioTrust Vanilla Cream whey protein blended in water with spinach and a few blueberries. (You can't taste the spinach, trust me!)

 

On the other hand, if you want to gain muscle, eat first and then have the protein shake (without fiber - use BioTrust Milk Chocolate mixed with milk and a tablespoon of almond butter). This gives you the extra calories you need for muscle building.

 

 

#2 - Replace Your Morning Juice with Protein

 

I'm shocked that so many people still drink orange juice (and other sources of sugary liquid calories). The July issue of Men's Health magazine reported that orange juice dramatically spikes blood glucose. This increases insulin - a fat storing hormone. NO GOOD!!

 

That one simple mistake is probably stopping your fat loss dead in its tracks.

 

Plus, the more sugar and carbohydrates you have at breakfast, the worse the rest of your daily meals will be. 

 

On the other hand, research shows that when you replace processed and sugary carbs at breakfast with more protein, you feel full longer all day. So you eat fewer calories and burn more belly fat.

 

Use the BioTrust whey-spinach-blueberry blender drink idea from above instead. Or blend up your favorite apple with the Vanilla Cream. Those are two brilliant and simple recipes for getting your protein and fiber fast.

 

 

#3 - Use This Secret Snack at Night

 

No, not ice cream. LOL.

 

Instead, one of the best snacks that support fat burning is pistachios. There's just 3 calories in each one, plus you probably burn a calorie trying to get those little suckers out of the shell.

 

That means you can have 50 pistachios for about 150 calories. Pretty good snacking.

 

On the other hand, I stumbled across a terrible new so-called healthy snack food last week that you MUST avoid. 

 

They are called Blue Diamond Almond Chips and pack 140 calories in just 14 chips. Plus, most of those calories are from the #1 WORST ingredient you must avoid when eating at night.

 

 

Thanks and you guys have a GREAT Wednesday! 

 

Remember, each day do ONE thing to move your closer towards your goals!

 

Until Next Time,

 

Mike Over

CPT / PES

Strength & Conditioning Specialist

www.mjofitness.com

 

TRX Core Series

Dan Long, a world-famous TRX core-training expert through one of the toughest workouts he had done...

 

...since he filmed his new TRX follow along videos.

 

Dan gave me the following 3 core exercises that are guaranteed to make you stronger and get you a ripped mid-section!

(Dan is a world-renowned TRX trainer, having worked with many pro athletes and actors down at the legendary Powerhouse gym in Tampa.)

 

 

 

 

Killer Core Circuit for Craig

1. Suspended Front Plank w Body saw
2. Suspended Side Plank L/R w Scissor and Reach Under
3. Suspended Reverse Plank w Hip Drop and Raise *All exercises performed 30 sec to 2 min
**Rest 1 minute and repeat 2 more times.
  

Killer Core Circuit Exercise Descriptions (PRINT these out)

Suspended Front Plank w/Body Saw:

 

1. On your knees, face down, place feet in foot cradles of suspension trainer, and support your body on your elbows. 

2. Lift your knees off ground and straighten legs into front plank position.
3. Rock your body on elbows back and forth like a body saw for desired amount of time.  

Suspended Side Plank L/R w/Scissor and Reach Under:

1. Put feet in foot cradles, and then lie on your Right side. Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot).  Get onto Right elbow, and lift body straight up on side elbow, raising left arm straight up.
2. Scissor feet apart, and then reach under with your left hand, and return to start position, with feet locked in offset position, and left arm straight up in air, and repeat for desired amount of time, then get on Left side.
3. Repeat on Left Side/Left elbow for desired amount of time.

Suspended Reverse Plank w/Hip Drop and Raise:

 

1. Lying on back, with heels in foot cradles, put hands flat on floor, and raise body straight into Reverse Plank position, then lower hips just above the ground and lift back to start position.

2. Repeat for desired amount of time.

 

Until Next Time.

 

Keep Striving For The Best!

 

Mike Over

CPT, PES

Strength & Conditioning Specialist

www.mjofitness.com