The Need For Change

The Need For Change

It is very easy for us to get into our daily routine and just go through our days. Routine is what we know and what is easy. We wake up at the same time, do the same things throughout our days, and do the same routine in the weight room. This is the reason for the dreaded plateaus we hit. The reason we go to the gym and do the same thing over and over expecting to see different results. That sounds like the definition of insanity to me.

As a fitness professional it is my job to break routine and keep the workouts different and entertaining. There have been many inventions specifically made to make my job easy. The TRX, ab wheel, Cooke Bar, Swiss Ball, and Medicine Ball are a few that I use on a daily basis with my clients. I do all I can to be creative and come up with new exercises. It is why my clients enjoy their time with me. On top of the tools I can use, there are is variety of machines and equipment at my disposal. The next time you go in a gym, before you start on the bench or the elliptical, look around at all the different tools you have access to. And if you don’t know what something is or what it’s supposed to do, ask. Always stay creative and try and trick your body. You’ll be surprised at what your body can adapt to.

As a sports performance specialist it is my job to progress my athletes to keep the body guessing. The programs for them are tailored to their season so that when it’s time for that first game they are more explosive and prepared than they have ever been. I am always working to making the body adapt. I stay away from any plateaus and strive to peak my athletes for their season. After all, if it wasn’t for the games, they would have no reason to train.



So next time you’re in the weight room and your about to go along with your daily routine, remember that if you do the same things, you will never get a different result. Grab a Swiss Ball or a Foam Roll and get creative with what you do. You will surprise your body and get a better workout than you’ve had in a long time.

Want more tips? Visit Next Level Speed online.

Weight Loss the Dangerous Way

I came across this picture the other day while browsing the web and I thought it served as a great representation of how people view fitness and how they apply it to their lives. In my opinion, the majority of people have the mindset of the runner on the left. “Thinner is better”, no matter what the cost. Most people, when they come into the gym, tell me they want to “lose weight” but always exclude “while keeping lean muscle.” In the end they look sick and frail instead of strong and healthy. A lot of this has to do with how they exercise however, often times it comes down to poor nutrition.

Additionally, a lot of my friends use a similar approach to losing weight. Their theory is simple. Restrict caloric intake and run long distances and you will shed pounds. This is not an uncommon approach either. However, there is a problem with the science. Restricting the amount of food you put in your body also restricts the amount of calories (energy) your body will be able to use, while in use or when recovering. As a result, the body must find an alternative source of energy to rebuild and repair itself. This usually means the body cannibalizing muscle tissue. There are two main problems with this. One, the elevated levels of ammonia/ketone bodies, which, if left untreated is potentially fatal. Two, the person sees a drop in weight because of the loss of muscles mass and assumes it is working!!



It’s important to remember when losing weight that you want to pull from fat stores. This means doing low level, long duration activities. However, make sure your body has enough energy to get you through the workout and through the day.

Why In-Shape People Are Out-Of-Shape

This past weekend I participated in a flag football work out. I was cutting and running routes like I had been playing football for years. On defense, I may as well been Revis for the Jets (at least in my head). I was feeling pretty good moving out there, mind you, I have never played an official game of football. But, studying the movements and breaking down how to cut for the combine tests of the NFL, I felt I knew what I was supposed to be doing to stop and change direction on a dime. This kept going for an hour or two before I had to stop because of all the blisters on my feet now (new cleats are the worst). So I called it a day, because I did not want to overdo myself the first practice. I was definitely not out of breath or tired, and even was better off than some of the other guys out there as far as overall conditioning. Let me tell you, I have never been so sore in my life the days following that 2 hour practice. You name it, groin, hamstrings, calves, ankles, and 2 quarter sized blisters on my heels. I was a mess. I then realized that no matter how in-shape you are, you can still be very out of shape.

In my case, I was in-shape, but not in football shape and that is a very big difference. There is a reason athletes have pre-season training, and if it is anything like we do at Next Level Speed by the time their season hits they are in shape for their sport. Like any good program design you have to start with a strong foundation before you can try and add speed. The first part of the program should be size and strength based. Then, in the time before your season starts you take that size you built and the strength you gained and make it as explosive as you can. This goes hand-in-hand with your movement sessions. First you need to learn the correct movement patterns and strengthen them. Then, you can make those patterns explosive. By the time your season starts, you should be faster and more explosive than you were before the previous season. Now the key, that most people do incorrectly, is to slowly add in specific drills and movements that relate to your sport. If it’s football you slowly integrate cone drills or routes, if it’s baseball you run out a double, or work on shuffle to sprint mechanics. This simple concept will get you from being in-shape to season ready shape, and keep you on the field consistently.

I have since recovered and will be participating in some flag football games this fall. However, I have learned my lesson. Learn from my mistakes. Before you take that first snap or hit that double, be prepared, not only in conditioning shape, but also in sport shape. And don’t forget to break in your cleats.



Matt Otteman, Next Level Speed