Two members of Athletic Lab's Track & Field club have qualified for the USA Track & Field Indoor National Championships. Jack Flood and Devin Cornelius have both qualified to compete in the heptathlon. The heptathlon is a grueling seven event competition contested over 2 consecutive days. Only 12 athletes from the entire country are chosen to compete in the event in Albuquerque, NM. Jack Flood is a former collegiate Division 3 National Champion for the University of Cortland and our January athlete of the month. Devin is a multi- time collegiate All-American at UCM and St. John Fisher. Devin is also a coach at Athletic Lab. Both athletes are in their first year of post-collegiate eligibility so their qualifications for a National Championships is a big accomplishment. Competition in the heptathlon begins on Friday, February 16th and you can follow along here. If you're interested in supporting Devin with his travel expenses to Albuquerque please see a staff member. For more information about the Athletic Lab Track & Field Club and to apply to join click here.
Athletic Lab constantly monitors our member's attendance tendencies and modifies our schedule to better accommodate their needs. Beginning February 19th, Athletic Lab will make the following changes to our schedule: Performance Fitness Group Training: Our Performance Fitness schedule will undergo minor changes. We will be increasing our 11am CrossFit frequency to 3 times per week and changing the days from Tuesday and Thursday to Monday, Wednesday and Friday. Similarly, we will be reducing our 9am Senza frequency to 2 times per week and changing the days from Monday, Wednesday and Friday to Tuesday and Thursday. We are also removing our 7 pm Performance Fitness CrossFit on Wednesday evenings. Additions: Mon / Wed / Fri: Performance Fitness CrossFit 11 am Tues / Thurs: Performance Fitness Senza 9 am Removals: Tues / Thurs: Performance Fitness CrossFit 11 am Mon / Wed / Fri: Performance Fitness Senza 9 am Wed: Performance Fitness CrossFit 7pm Weightlifting: We will be shortening the session times for weightlifting from 75 minutes to 60 minutes and adding a 5th coached session to the training schedule. Beginning on February 19th, weightlifting will now be offered Monday through Thursday from 6 - 7 pm, and Saturday from 11-12 pm. As always, weightlifting athletes are free to begin training before or after the start of the session but moving forward the session will be coached as noted above. Scholastic Sports Performance Group Training: We are removing our Thursday 6:30 pm Scholastic sports performance group training class. The 6:30 pm class will continue to be offered on Monday and Wednesday.
Athletic Lab is made up of a diverse group of goal-oriented and hard-working individuals. That's why we take a moment each month to highlight one (or more) of our members in our member of the month feature. For the month of February, we've chosen three of our Scholastic Athletes. Ella Reaves Vaughan (ERV), Grace New, and Grace Nelson are lacrosse players at Cardinal Gibbons. Though they have spent their high school years on the same lacrosse team, and several months (or in some cases, years) training together at Athletic Lab, they will all be going off to separate schools to continue their lacrosse careers. ERV will be attending the University of Virginia, Grace New the University of Louisville, and Grace Nelson THE Ohio State University. All three have been working hard in their group private sessions as part of our Scholastic Sports Performance Program. You can check out our previous members of the month here. Name: Ella Reaves Vaughan (ERV) Age: 17 What sport do you participate in? Lacrosse How long have you been participating your sport? 6 years Can you tell us more about the school you've committed to? UVA is the perfect school since it’s located in the South and is a big ACC school; I especially love the coaches and how they unite the team together to make playing lacrosse even more fun. What is your favorite and least favorite exercise? Favorite: tie between sprinting drills and K-Box / Least favorite: pushups What do you feel have been your greatest accomplishments so far? My greatest accomplishments so far have definitely been committing to UVA in October of this year, along with becoming so much stronger (thanks to our squats) and faster with the help of Coach Matt [...]
This past weekend, Athletic Lab's Dr. Mike Young spoke at the Wisconsin Track Coaches Association Annual Clinic in Madison, Wisconsin. Young provided 6 talks and a half day workshop at the Track & Field clinic. For the second time in a month, Young was the headline speaker for the Sprint events and spoke alongside noted coaches such as Sue Humphrey, Scott Christensen, and Boo Schexnayder. The WISTCA annual meeting is one of the largest annual track & field clinics in the country with this year's event hosting a record 1,100 attendees. Young previously spoke at the event in 2008. If you are interested in having Dr. Young and any other Athletic Lab staff lecture or provide a private workshop for your organization please contact us for details.
[Alex Cassella earned her undergraduate degree in Exercise Science at SUNY Fredonia. She now works as a personal trainer and powerlifting coach in the Chapel Hill and Apex area. She is currently in the Coaching Mentorship Program at Athletic Lab] Deload Deload is a term that suggests a decrease in training volume over a period of time in a training program. This is not the same as just taking a week of training off completely, rather is a tactic that coaches and athletes use to promote a stronger recovery. The ideal outcome of a deload is to produce a stronger athlete in the meso- or macro-cycle. Strength and endurance athletes can benefit from this training protocol physically and mentally. Training is a stress that the athletes place upon themselves, breaking their bodies down training session after training session. Dialing in recovery should be one of the primary focuses in their training cycle. They are going to eventually need a “break”, in a way that does not take them completely away from training, but allows them to come back stronger. Fatigue One of the models we can first reference to is the fitness-fatigue model (Below Figure). This gives us the basic understanding of how our bodies work in terms of training to come back stronger, faster, more powerful, etc. at the next training session. The model assures us that as long as we supercompensate, there will be an improvement in performance. The fine line though comes in that ability to recover over a period of time. If things like nutrition, sleep, and proper hydration are not up to standard, we will have a hard time getting over that base level of fitness. What we do not [...]
Please enjoy the following Haiku? Judge watches Weight is lifted Signals down -Anonymous Just when you thought it couldn’t get any better, Brian and Chris are back at it again. Last week the boys unveiled the secret behind what makes an Athletic Lab Weightlifting Meet an exciting and great time for all! In this week’s episode, they discuss: meet day strategy, the importance of hydration and sleep, and general meet expectations. Please enjoy all three (of five) videos below along with lots of supplemental materials! See why critics are calling this week’s video an “edge of your seat, action-packed roller coaster ride” and why they described it as, “thought-provoking and controversial”. In other news, start prepping your questions! Because in our final video of the series we will be conducting a Q&A of your questions. When submitting questions to Facebook, Twitter, and Instagram, please tag @athleticlab on Facebook, Twitter, and Instagram. We’ll get our research time right on it! REGISTER for our Winter Weightlifting Classic on Saturday, February 17th, 2018 here. Part 3: Download our Hydration Chart here. Download the TrueSport Nutrition Guide here. Download the IWF Rule Book here. Part 2: Download our Warm-up calculator for Snatch, and Clean & Jerk here. Part 1: Download our free "Beginner's guide to competing in the sport of weightlifting" here. Be sure to like, follow, subscribe.
[Riley Edmonds from St. Bonaventure University in 2016 with a bachelor's degree in Exercise Science and is currently in the Coaching Mentorship Program at Athletic Lab.] Squatting is one of the most natural movements we do, and arguably one of the most important exercises we can use in training. The odds are everyone that has ever done any bit of exercise has probably been taught how to squat in one form or another. But what if I told you that what you were taught or are teaching is wrong? Okay, well maybe not totally wrong but certainly, the information currently in circulation by many coaches is a little outdated. Specifically, the idea that the knees should never pass the toes in a barbell back squat is wrong and should no longer be a common cue used by coaches. Imagine if you will two people, one fairly tall person and one fairly short person. In general, taller people have a relatively short torso but long legs, while shorter people have a relatively long torso but short legs. Now, when these two individuals perform a restricted squat, that is, a squat in which the knees are not supposed to pass the toes, the end result will be two very different looking squats. What you will probably see is the shorter individual will be able to squat just fine, keeping good posture and balance. (1) However, what you will typically see for a taller individual is a very hunched-over looking squat, with very poor posture and less balance. The simplest reason being that as the length of the leg, specifically the femur, increases relative to the torso, the center of mass will shift further backward, away from the center of [...]
"A long time ago in a training facility far, far away...." That’s right, we said it. You heard it. You’ve probably watched it. The rumors are true. We’re producing a special Five Episode Web Series leading up to our 2018 Winter Weightlifting Classic on Saturday, February 17. Coaches Chris and Brian are putting together five (that’s right, count it…one, two, three, four…. fiiifth) videos leading up to the event. This week we bring you a “Beginner’s Guide to Competing” if you will. Chock full of color commentary and a light dash of science and psychology. So, pop your popcorn, make sure your smartphone is charged. Make sure you're following us on Facebook, Twitter, and Instagram, and subscribed to our YouTube Channel because it’s about to get serious…. seriously, wild. We can promise you our series will be equal parts fun, informative, and engaging, and backed by science. We have created this pie-chart as proof: So if you haven’t checked out our most recent video on why you should compete...no scratch that, think of it more as a video confirming your decision to compete, then fix your lookin' balls on the video at the bottom of this post. On a more serious note, please download the related supplementary material each week. This week’s material is “A Complete Beginner’s Guide to Competing in Weightlifting” packed with information on: how to register for an event, weight classes, a link to a downloadable version of the International Weightlifting Federation (IWF) handbook, and links to our very own Athletic Weightlifting Team. Enjoy and we’ll see you in a week!
Due to inclement weather, our early AM classes on Thursday January 18th will be cancelled. There will be no 5:15 am or 7 am Senza classes and no 6am CrossFit class. We will open at 9 am at which point we plan to resume normal scheduling for the remainder of the day. Please be safe and we look forward to seeing you tomorrow.
Due to the persistent snowfall we will be canceling our 6:30 PM Scholastic Class, 7:00 PM Performance Fitness CrossFit class, and closing down at 7:00 PM. Stay safe out there on the roads and enjoy your night! Stay tuned for further updates on tomorrow morning.