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High Intensity Interval Training by Matty Golden

[Matty Golden is in his third year as a sports strength and conditioning student in Setanta College, Ireland and is due to graduate in May 2018. He is currently an Athletic Development Intern at the Athletic Lab.] High intensity interval training is a method used to supplement maximal efforts in training. This is a method of training that involves repeated bouts of high intensity efforts that range from 5 seconds to 8 minutes followed by recovery periods of varying length of time. It is quick, intense bursts of exercise followed by rest periods. HIIT trains the body at high heart rates which aids the burning of fat in shorter periods of time. As quoted in a study done by Martin, J Gbala, “High Intensity Interval Training is a little pain for a lot of gain”. Billat (2001) points out that as early as 1912 that Olympic long distance runner, Hannes Kolehmainen, was employing interval training in his workouts. Often times high intensity interval training is emphasised as “less is more”. Meaning a fast paced 30 minute workout is more beneficial to fat loss then something of a slower pace with a longer duration. In a paper done by Micah Zuhl and Len Kravitz they explain how HIIT can not only provide performance benefits but it can also improve the health of recreational exercisers. They go on to state that it is also very suitable for endurance training or continuous aerobic exercise.  HIIT is a method of training I have used in Ireland both with sport teams and individuals. With highly trained athletes and individuals, increasing volume of the training does not appear to further enhance their endurance performance or peak their oxygen uptake. I am [...]

By | 2017-04-19T09:47:11+00:00 April 18th, 2017|Training Info|0 Comments

Athletic Lab to host High Performance Athletic Development Conference

Athletic Lab's Mike Young presenting at the 2016 HPAD Conference. Athletic Lab Sports Performance Training Center is proud to host the second annual Proformance Strength & Conditioning High Performance Athletic Development (HPAD) Conference. For the second year in a row, we will host a world class speaker lineup. The HPAD Conference will take place on June 3rd and 4th in Cary, NC. World Renowned Researchers and Coaches The conference will have a mixture of applied sports science and practical 'in-the-trenches' coaching information from leading practitioners. This years lineup has assisted countless Olympic, professional and collegiate athletes. The conference will be an unmissable event on the Strength & Conditioning calendar bringing together coaches from the US, Canada and the UK to offer an unparalleled opportunity to learn, share and connect with some of the best practitioners from around the world. Confirmed speakers for HPAD 2017: Matt Jordan presents at the Strength and Power Performance Course put on by the Canadian Sport Institute Calgary. Dr. Mike Stone (bio) Head of Exercise & Sport Science at ETSU Dr. Brad Deweese (bio) ETSU / Former Sport Physiologist & Coach for US Olympic Committee Dr. Mike Young (bio) Athletic Lab Director of Performance / Proformance Strength & Conditioning Dr. Matt Jordan (bio) Jordan Strength Athlete Performance / Canadian Institute for Sport Ethan Reeve (bio) Assistant Athletic Director for Sports Performance / CSCCa President James Baker (bio) Proformance Strength & Conditioning / St. Peter's R.C. High School, Gloucester, UK John Grace, MS (bio) Athletic Lab Assistant Director of Performance Tentative Schedule Day 1 Catered Continental Breakfast Dr. Mike Stone: Potential Physical & Physiological Adaptations to Resistance Training for Sport Dr. Matt Jordan: Eccentric Muscle Actions/ Eccentric Deceleration Ability Ethan Reeve: Escalating Density Training Catered Lunch   John Grace, MS: Olympic Lifts for Sport - Progressions, Techniques, [...]

By | 2017-04-16T12:28:52+00:00 April 13th, 2017|News|0 Comments

Bruce Dale’s Team Completes 12 Hour Palmetto Swamp Fox Adventure Race

An adventure team lead by long time Athletic Lab member and former Athlete of the Month, Bruce Dale, recently placed 8th in the Palmetto Swamp Fox Adventure Race.  For the second straight year, Dale's team was one of only a handful to complete the grueling course. The team finished the course of 22 checkpoints in 11 hours and 43 minutes. Only 12 of 65 teams located all 22 points in the required time. The race featured 15 miles of running, 42 miles of riding and 9 miles of paddling. Bruce Dale's team was 8th overall and 3rd in the 3 male category. Bruce is a longstanding member of Athletic Lab with a long history of success in Endurance events. Dale is a Sergeant for the Cary Police Department and a regular in our Performance Fitness Endurance classes. He isa regular competitor in endurance, obstacle and adventure races and has competed in the World Police & Fire Games and the prestigious Uwharrie 18 hour race.

By | 2017-04-12T19:26:32+00:00 April 10th, 2017|News|0 Comments

Why the Deadlift is for You: A Mechanical Analysis by Zach Chokr

[Zachary Chokr is a senior at North Carolina State University majoring in Psychology, minoring in Sports Science, and a Certified Personal Trainer under the National Academy of Sports Medicine. He is currently an Athletic Development Intern at Athletic Lab.] The deadlift is one of the truest measures of total body strength as it recruits muscles from all regions of the body from the ground up. On the surface, the goal of the deadlift is essentially to pick up some weight off the ground to an erect, standing position. “While bending over and hoisting a weight off the floor may seem simple, form and technique can be different for each individual” (DuVall, 2017). However, the complexity of this lift can be easily overlooked. Some of the most important factors of the deadlift, and any exercise for that matter, is not just strength but form and technique. In my last blog post, I talked about the high bar and low bar squat. Now I am going to introduce two basic forms of the deadlift, and how you can benefit the most dependent on a variety of factors including your goals. The conventional deadlift is performed with your feet roughly shoulder width apart, with your hands outside of them; whereas the sumo deadlift typically requires a wider stance, and hands placed on the bar between the feet. This difference in positioning places varying demands on the muscles. Escamilla et al. (2000) found that the primary lower extremity muscles involved during the conventional deadlifts are the hamstrings, gluteus maximus, gastrocnemius, and soleus, compared to the gluteus maximus, hamstrings, quadriceps, and tibialis anterior during the sumo deadlift using electromyography (EMG). The conventional deadlift requires greater spinal flexion, about 5-10%; whereas [...]

By | 2017-04-12T19:26:38+00:00 April 4th, 2017|Training Info|0 Comments

Session Etiquette

Etiquette is a code of behavior that defines expectations and behavior within a social group. Like most businesses, Athletic Lab has its own expected etiquette to ensure we can deliver an un-compromised experience for all our members. You can read about our facility etiquette here. The following is our session etiquette. This is a good refresher to those who’ve been with us for awhile and a primer for those who are just joining us. These session guidelines help to make everyone’s experience as amazing as possible. Following these guidelines will help you have a safe, effective and enjoyable training session. Use Equipment Wisely. Sharing is fine, stealing isn't. Athletic Lab is one of the best equipped training centers in the world, but there are still times it may seem like we're short on a piece of equipment. In cases like this, try to be polite and share your equipment with fellow members. Also, when you’re setting up for a workout, please try to set up your area ahead of time with the gear you'll need so you're not impeding others. Open-Gym Hierarchy. If you're coming to Athletic Lab to train on your own outside of a coach-led session, please respect the space and equipment requirements of the ongoing classes. This means if there is ever a space or equipment limitation, open gym participants are required to give up whatever is necessary for a group class or private training session. We try to make this clear when someone signs up for a membership, but it's worth reiterating. Equipment conflicts are almost never a problem. What is more likely to happen are space conflicts that prevent a coach from having the best control and view for coaching.  If a class is taking place in one of the 5 designated areas (1. Weightlifting Platforms; 2. Front Weightroom; 3. Rear [...]

By | 2017-04-12T19:26:40+00:00 April 4th, 2017|News|0 Comments

Member of the Month: Christian Pigues

Athletic Lab has so many amazing members it's sometimes difficult to pick out just one. But that's what we do each month as part of our Member of the Month feature.  We have members from all walks of life and all fitness and sport backgrounds. On any given day you can walk in to Athletic Lab and find professional athletes and teams from more than a half dozen sports, kids as young as 8 participating in our Lab Rats program, stand out high school athletes participating in our Scholastic Sports Performance Program or adults looking to get in the best shape of their lives in our Performance Fitness classes. For the month of April we've selected Christian Pigues as our member of the month. Christian just completed a dominant indoor track and field season that was highlighted by winning the North Carolina State Championships in the 1,000m race in a blistering time of 2:30.44. Christian also boasted the fastest 800m time in the state (1:53.19). Both of these times rank amongst the top in the country. Off the track, Christian managed to break multiple Scholastic Sports Performance records including the 30m sprint and approach vertical jump. You can check out our previous members of the month here. Name: Christian Pigues What city were you born in? Los Angeles What sport(s) do you participate in? Track and Field What events do you participate in? I complete in everything from the 400m to the 1500m but my best events are the 800m and 1500m. How long have you been competing in your sport? I've been running track since I was eight years old. How did you first hear about Athletic Lab? I heard about Athletic Lab through a referral from one of my dad's friends. [...]

By | 2017-04-12T19:26:41+00:00 April 1st, 2017|News|0 Comments

Announcing our Scholastic Summer Elite Program

Athletic Lab is proud to announce a new addition to our Scholastic Sports Performance Program: the Scholastic Summer Elite Program. Our new Scholastic Summer Elite Program introduces committed training for serious high school athletes preparing for the high demands of their upcoming sports season. The program differs from our standard Scholastic offerings in that the training sessions are 50% longer, there is a required commitment, and athletes will be put through a periodized and progressive training plan. Over the course of eight weeks, athletes will develop strength, speed and agility, explosive power, and game-winning conditioning. Each 90-minute session will take place in a group setting identical to what we provide our professional and collegiate level teams. Participants will complete the program equipped with the tools necessary to stay ahead of the competition and be ready for more advanced levels of training as they navigate through their athletic career. The program requires athletes to select a training start time (either 1pm or 3:30pm). Athletes will be expected to attend 90 minute training sessions at their selected times 4 days each week for the duration of the 8 weeks. Because the training for our Scholastic Summer Elite Program is planned and progressive we require a full commitment to the program outside of emergencies and special circumstances. Athletes will be tested at the start, middle and end of the program to asses progress. Due to the serious and committed nature of this program, no account holds will be granted and absences should be avoided whenever possible. We are only accepting 12 athletes at each time slot so sign up today. Dates: June 12th – August 1st (8 weeks) Eligibility: Must be at least a rising high school freshman Schedule: Monday, Tuesday, Thursday, Friday [...]

By | 2017-04-12T19:26:43+00:00 March 24th, 2017|News|0 Comments

Senza Schedule Addition for Spring

Starting in April, Athletic Lab will be adding 2 additional Senza Classes to our Performance Fitness schedule. Senza is our 45 minute twist on traditional bootcamp training. Senza is an Italian word that translates to 'without' which is fitting for the simplistic and non-threatening format of the class. Sessions focus on bodyweight, medicine ball and light kettlebell exercises without touching a barbell, doing complicated weightlifting exercises or training in the competitive atmosphere that many of our other Performance Fitness classes have. Senza classes will be added on Tuesday and Thursday at 5:15 am beginning April 4th. They will take the place of our 7am Endurance classes. Class: Senza Start Date: April 4th Days: Tuesdays & Thursdays Time: 7am-7:45am Accompanying our new Senza class times is the new option to purchase Senza only punchcard memberships. Senza punchcards can now be purchased in 10 ($94.95) and 20 ($169.95) use packages.

By | 2017-03-22T15:50:41+00:00 March 23rd, 2017|News|0 Comments

Athletic Lab Summer Weightlifting Classic Registration

Athletic Lab has a track record of putting on some of the largest and best single-day weightlifting meets in North Carolina. For the second summer in a row, we're hosting a massive two-day USAW sanctioned event on June 24th and 25th. The female weight classes will compete on Saturday, June 24th and the male weight classes will compete on Sunday, June 25th. We host multiple weightlifting meets every year with the most experienced staff on meet day. We have a competition platform (13'x13'), Eleiko competition bars and bumper plates, and 9 warmup platforms with competition bars and bumper plates for each. You won't find this competition set up anywhere else in the state of North Carolina. Register NOW! Take a look at some of the photos from our past events: 2017 Winter Weightlifting Classic 2016 North Carolina State Championships 2016 Summer Weightlifting Classic

By | 2017-04-12T19:26:49+00:00 March 22nd, 2017|News|2 Comments

North Carolina Courage select Athletic Lab for Sports Science Monitoring & Training

North Carolina's newest soccer club has partnered with Athletic Lab for their Sports Science and Strength & Conditioning needs for the 2017 season. Athletic Lab will provide both training and sports science monitoring for the Courage. The North Carolina Courage are a professional women's soccer team based in Cary, North Carolina. Its former incarnation, the Western New York Flash, was a founding member of the National Women's Soccer League (NWSL), the top level of women's soccer in the U.S. They relocated to North Carolina for 2017. They play their home games at WakeMed Soccer Park and will start their inaugural season on April 22nd. The team won the NWSL league championship in 2016 and boasts multiple players with national team experience including Lynn Williams (US),Samantha Mewis (US), Rosana dos Santos Augusto (Brazil), Ashley Hatch (US), Débora Cristiane de Oliveira (Brazil), Jaelene Hinkle (US), Jessica McDonald (US), Abby Erceg (New Zealand), and Sabrina D'Angelo (Canada). We're very excited to be working with the North Carolina Courage. They are top class with a winning tradition and the ownership and front office are committed to success. Our staff has experience working in professional soccer both domestically and abroad and we are uniquely poised to help the team become more physically commanding on the pitch and reduce their risk of injury. We'll be using advanced sports science tools like GPS and heart rate tracking as well as wellness monitoring to ensure that the team is responding to training in a positive way. It's an honor to be chosen by the Courage and we're excited to work with their amazing coaches and players.  - Mike Young, PhD Athletic Lab Owner & Director of Performance In addition to the North Carolina Courage and North Carolina FC, Athletic Lab [...]

By | 2017-04-12T19:26:54+00:00 March 21st, 2017|News|0 Comments