Exercising with The OPT Model

The OPT Model: How Bob Regained Use of His Shoulder and Increased His Incline Press By 30 Pounds… At Age 71!!!

In just a few short months of training with Practical Nutrition and Fitness, Bob used the Optimum Performance Training (OPT) model to restore pain-free use of his shoulder and bench more weight… but most importantly, he got back his freedom and mobility.

Are you an older adult who wants to move like you used to? Or are you an adult who wants to make sure you don’t have to say “goodbye” to normal life as you grow older? There is a way to GET BACK your strength and mobility, without pain, discomfort, medications, or complicated devices.

We recently ran a survey about some of the most common fitness issues that people encounter as they age. Almost everyone said that as they grow older, their shoulders no longer work like they’re supposed to. People also worry about losing mobility and freedom as they age.

Bob was no different. By age 71, he was doing damage to his shoulder all the time, due to a pinched nerve. Even after physical therapy, he experienced tingling. He attempted to stay in shape without using the shoulder at all. Because of this, he was reluctant to perform common workouts with bands, or the bench press.

Today, Bob trains without shoulder pain, and he even INCREASED HIS MAX BENCH PRESS by 30 pounds. But that’s not all...

Bob Does The Seemingly Impossible For a 71-Year-Old, Regularly Completing 5-Mile Runs Without Pain

No, your eyes aren’t playing a trick on you. And yes, if you wear glasses, you have them on.

At age 71, Bob goes on a weekly 5-mile run. While getting out and running 5 miles is a challenge at any age, Bob looks forward to it on a weekly basis. That’s because he has learned to move correctly, and doesn’t suffer from the aches and pains he used to.

His shoulder is working great. While some people hit their lifetime personal record (PR) for weight training in their 20s or even 30s, Bob hit his PR in his seventies. He added 30 pounds to his incline press, pushing more weight than ever before.

All of this came thanks to a process most trainers don’t use: We call it the O-P-T model, and here’s how it works: (Clark)

First Things … LAST?

When you start a new fitness program, many trainers tell you to start with strength training and diet. You hit the weights hard on day one, and again on days two, three, and four.

The problem is this leads to worse pain, if you don’t know how to move. If you do this, you activate the WRONG muscles for the job. This creates BAD HABITS that our brains memorize, leading to unnecessary aches and pains in the muscles and joints.

No wonder it hurts when you try to do the simplest things! It’s time to unlearn old ways, and learn to dance properly! It’s like learning to play an instrument or an organized team sport. You need to do fundamentals, FIRST. But when the pain goes away, and you get back your strength, freedom, and energy ... it’ll pay off. So here’s how we do it, in three simple steps:

1. Sturdy as a Bridge, Smooth As Butter

Exercise is a building process, and when we are looking to create positive changes, it should be methodical. Too many people start a regimen, hop on the bench press on day one, and try to go as heavy as they can.

The problem is, they don't understand how our bodies are meant to operate like a bridge. Any engineer will tell you of the importance of FOUNDATIONS when you design and build a bridge. But somehow, we're supposed to throw all that out the window when we attempt a very similar move with our arms, back, shoulders and chest!"

My clients learn basic movements, and master them - before adding weight. The goal is to build a FOUNDATION, so that the “bridge” is safe to carry the weight you add to it.

2. Your Built-In Secret Weapon

If you feel weaker as you age, or experience pain in places you didn't used to, one thing most doctors, chiropractors, and trainers WON'T ask is, "What muscles are you using when you train?" You’d be surprised how many aches and pains go away entirely when you learn how to use these “secret weapons” you don’t know you have. Because of bad habits, many people carry around a lifetime’s worth of maladaptation, and move poorly as a result.

The second step is about spreading the workload. Basically, we're going to give your over-active muscles less work and make those inactive ones carry some of the burden for a change.

In Bob’s case, he overused his right upper trapezius (muscle on top of the shoulder) for some exercises, contributing to his nerve pinch. Obviously, that can cause serious damage over time. It’s kind of like using the wrong tools when you’re woodworking. You may get the job done, but the tool will get damaged, and become even less effective for its intended purpose.

So, we taught Bob different ways to move his shoulders - SUPPORTED by his chest, back and "armpit" muscles.

Did you know you have ARMPIT muscles? They're called the "serratus," and they connect the chest and back. Can you guess what happens when you don't use them?

Shoulder dysfunctions like scapular winging and neck issues inevitably occur. (Pham)

After Bob got his strength back, he could perform more complicated motions, like an incline press with dumbbells. It’s amazing what happens when you learn to use ALL the right muscles instead of just one.

3. Regain Endurance and Power

Our third and FINAL step is endurance and power. We only do this once we ditch the bad habits and start training the body the way it's supposed to work.

Sometimes this step is called the “Wow” stage because clients find themselves doing things they couldn’t do before. Or, they complete tasks without pain for the first time in years, like Bob’s incline press.

Because he laid the proper foundation of stability, flexibility, and efficiency, Bob swapped his pain for strength - and rather easily. The old mantras of “no pain no gain,” and “pain is weakness leaving the body” need an upgrade. Sure, you want healthy soreness from a great workout ... but it's no good if you can't move because of bad pain.

Over time, people become stronger and last longer than before… and sometimes, they go farther than they could when they were younger.

All of this helps you stay independent and self-sufficient, into late adulthood. You can take long walks, feed the birds, tumble and play with grandchildren, use the stairs, and avoid surgeries and medications.

Ready To Take Back Control?

No matter your age or fitness history, you can improve your mobility and strength. It’s a counterintuitive process, but I've seen it work on too many people like you for this to be an accident.

The fact that he can press more than he used to, and run 5 miles once a week would astound me... If I hadn’t seen his story repeated dozens of times during my time working with older adults. So I've decided to pull back the curtain on the secrets my clients use ... so you can use them too!

If you click this link, we will email you a guide that spells out some of the basic exercises so you can get started. Best of luck, on your journey to an energetic, healthy, and long life!

Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Sources

Clark, Dr. Mike. “The Optimum Performance Training Model.” NASM, National Academy of Sports Medicine, 2021, https://www.nasm.org/certified-personal-trainer/the-opt-model. (accessed December 2, 2021)

Pham, Minh. “Muscle Breakdown: Serratus Anterior.” Your House Fitness, Your House Fitness, 20 Sept. 2021, https://www.yourhousefitness.com/blog/muscle-breakdown-serratus-anterior. (accessed December 2, 2021)