The 3 Easiest Ways To Get Injured In The Gym

A lot of people get injured in the gym despite the fact that working out isn't necessarily dangerous. Usually it's because they are overdoing it or they are performing a movement they are not ready to perform. It's pretty common sense stuff however, our ego always gets the best of us. As always, our ego sweeps the idea of risk and reward under the rug. So what are some of the more dangerous things you can do in a gym? This list might surprise you a bit.

1. Jogging and Sprinting. That's right, as if you didn't hate doing it enough. Turns out running is actually more dangerous then a lot of exercises. Its a bit obvious how sprinting can be on this list. the truth is, performing any maximum output movement comes with risks. Especially when you are working in end range motions of the joint. In this case it usually comes during deceleration. Our hamstrings decelerate us when sprinting so if you haven't worked your way up to this you might be in trouble.

Jogging is a little different. The constant up and down motion causes stress on the joints in the low back, hips, knees and ankles. In addition to this, many joggers run long distances so this repetitive stress could last a very long duration.

2. Box Jumps. This is anothger common sense one. There are two parts of this exercise that we see people get hurt on. First, is missing their jump. Once you leave the ground you better pray to the god of skinny little punks that you stick your landing because if you don't it's gonna get ugly. The other part of this movement is the landing. This is all about force absorption. Typically I teach my clients how to land before I teach them how to jump. Remember, what goes up must come down.

3. Olympic Lifting. Olympic lifting is its own sport and it takes years to master. Learning this sport like any other, takes coaching. Again, like sprinting and box jumps you are attempting to move as much as possible in the shortest amount of time.

So remember to stay safe out there!!! I'm not discouraging people from doing these movements. Truth be told they are extremely useful. However, your most useful ability is your ability to be present. 

As always, if your interested in taking your training to the Next Level, contact us for more details.

Workout Recovery Methods

First and foremost, let me say that I know for most people this concept of recovery is a bit foreign. Maybe you've heard the term before but it's never been properly explained, so, allow me to do so right now. As everyone knows, over time your body begins to breakdown. This breakdown leads to injury and your ass sitting on the sidelines. It's important to make sure you control the rate your body is breaking down at, but also control it's ability to recover. Here are a couple of key points to consider:

First is the workout itself. Not every workout has to be a spartan marathon race to the death. It's not necessary to kill yourself in the gym on a daily basis. This is trendy in the fitness industry right now but it can be dangerous in the long run.

Second is exercise selection. I see a lot of people doing things like box jumps, high intensity weight lifting, Olympic lifts etc. Although these exercises are good to work on perfecting, they can be dangerous if you don't know what your doing. Slow down, drop the weight and learn form!

Third, go for a walk. Sounds to good to be true huh? How could this low level, low intensity, too easy exercise help you? Well, studies have shown going for a walk can help boost your recovery. I won't bore you with science behind it but if your interested check out what Dr. McGill's research has to say on the matter.

Fourth, nutrition is key. You are what you eat and if you think beer and burgers are going to help with optimal recovery you're wrong. Try mixing in some healthy fats and proteins.

Lastly, Get some sleep!! Recovery doesn't happen without rest. So, if you're working late and pulling all nighters trying to pick up the cute chick in the bar, eventually its going to catch up with you. I know she was hot but was she really worth losing gains bro??

As always, an experienced trainer can help you throughout your training process. Check out one of our trainers and take your training to the Next Level.

Choosing a Fitness Program

Deciding to start a new program or change things up with your old program can be difficult. Especially nowadays, with all the info on the web finding a new program is easy but finding the one that is right for you can be difficult.

Typically when I have a new training client walk through our doors there is some sort of evaluation that follows. There are a couple reasons I do this. First off, I find that a great way to build a rapport and learn about a person is to evaluate how they move. If you think you can learn a lot about someone by how they dress, think about how much you can learn by how they move. Everything from where and how they carry their stress, the bicycle accident they had when they were 8 and what sports they played in high school come up during the eval. The other reason is the ability to match a client's needs to their wants in the effort to build a personalized program. Everybody wants the perfect body but sometimes we have to work through some issues to get there. Myself for example, I've had shoulder problems for years so overhead pressing is I'll advised but it doesn't mean I can't do a shoulder workout. At the end of the day a program really comes down to exercise selection. There's a hierarchy and progression to exercise selection. Some times there's even a regression or variant that can be worked in. The best program I've ever done in terms of results was the same program that did more permanent damage to my shoulders. As a young lifter I didn't understand the ramifications of overloading my joints. I was 20 and indestructible, or so I thought.

SO WHAT'S THE BEST PROGRAM FOR YOU?

Obviously I have a biased opinion, but I can honestly say that finding a educated trainer is paramount. I find that the subject matter, the human body, causes a lot of problems. Everybody has a body, so everyone thinks they understand how it works. Although that is true is some cases, most of the time it doesn't work out. Trainers and strength coaches exist for a reason so put them to use and you'll help reduce injuries and see faster results. Check out our link to for "What to Look for in a good trainer." With all that being said , here are a couple of key points to look out for.

1. Does your program match your goals? One of the things I see the most in the gym is people doing the same workout over and over. Most of the time its the people on the treadmill that are trying to lose weight. Don't get me wrong cardio is great but there are more efficient ways to shed fat.

2. Is your program mindful of your limitations? This part is duel pronged so listen up. First of all, I'm sorry to tell you but unless your an expert in the field or a doctor you probably cannot diagnose what your limitations are. So, asking yourself if your program respects your physical and mental limitations is pointless to a degree. But, if you have knee pain and know it, avoiding activities that put additional stress on that joint is advised.

3. Are you seeing results? There is almost nothing more important than this. The fact is if its working and your not in pain then you hit pay dirt.

4. Do you have a long term and short term plan? Chances are a good trainer will ask you what you're long and short term goals are. So, a plan that is built over a year or so should have some sort of progression to it. If you find yourself doing the same routine over and over, whatever results your seeing now wont last.

Again, a good trainer can easily coach you through all of this. Sometimes the amount of information can be overwhelming. Here is a link to some of the top trainers in your area.

What to look for in a good trainer

What to Look for in a Good Trainer

Anyone thats ever been in real estate knows the expression "location, location, location." Well, when it comes to finding a good trainer the expression should be "education, education, education." Lets be honest, there is a metric $#!* ton of bad trainers out there. As someone who owns a gym, teaches a nationally accredited personal trainer course and writes continuing education courses, I can say I've seen the worst of them.

It largely comes down to ego. The "if it works for me it will work for them" mentality is the root cause of this in my opinion. The industry is now flooded with so much information that becoming educated in this field isn't as difficult as it used to be. The science of training has been thoroughly researched and although we don't have all the answers, an educated trainer can make all the difference in the world.

SO WHAT SHOULD YOU LOOK FOR?

1. Education. Every trainer at my gym has a college degree in a related field, at least one nationally accredited certification and has gone through our in house education. Despite the stigma, there are very intelligent trainers out there. Take the time to find one.

2. Experience. Ask your trainer how long they have been training and what clients they typically work with. For example, I don't coach Olympic weightlifters. Despite owning Olympic platforms, spending several thousand dollars in Olympic equipment and being USAW certified, I know that Olympic lifting is its own sport that takes years to learn. So when I have someone that wants to learn the lifts, I give them to one of my trainers with the expertise to train them properly. We call it practicing within our scope.

3. Professionalism. Nobody wants the loud obnoxious trainer thats always late to sessions. They will screw up your timeline and ultimately your workout. Chances are if they can't show up on time or carry themselves in a professional manner, theres a lot more that is falling by the way side that you're not seeing.

4. Cost. Money is obviously a big issue. Trainers can get expensive throughout the long haul. With that being said, if you're working with a trainer that's charging you $30 an hour you're probably getting what you pay for. No trainer worth their salt would train someone at that price unless they are doing groups. Don't break the bank but don't go for rock bottom either.

5. Relationships. Ask yourself what kind of trainer do you want. A friend? A mentor? A Drill sergeant? There are a lot of different personalities in the training business. Find someone who will remember your birthday but also keep pushing you. Having a good rapport with your trainer is extremely important. They can tell when you're injured or healthy, up or down, strong or weak, and should be able to adjust accordingly.

Interested in finding a gym or a personal trainer? Contact us and take your training to the next Level.

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