Athletic Lab Sport Performance Podcast: Episode #2 – Greg Everett

Greg Everett is a weightlifting coach and owner of Catalyst Athletics, the author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Director of American Weightlifting. When you think of weightlifting and weightlifting education in the U.S., Greg is at the top of that list. In this episode we'll discuss three main ways to become a successful coach and athlete in the U.S., training plans, variation in training, the use of plyometrics in weightlifting and training for the Masters athlete. We'll be doing some Q&A session with Dr. Mike Young in our future episodes. Continue to email your questions to john.grace@athleticlab.com to have them answered on our podcast.

By | July 29th, 2016|Podcast|0 Comments

The Bread-and-Butter of Flexibility Training by Greg Gustin

[This is a guest blog by Greg Gustin. Greg holds a Master's degree in Health and Fitness from the University of Pittsburgh and is CSCS certified through the NSCA. Greg is participating in the coaching mentorship program at Athletic Lab.] Recently, I attended a camp called “Movement X” led by the Ido Portal team. If you’re unfamiliar, Ido really is a student and teacher of the human body and everything it is capable of doing. I was participating as someone interested in any and all movement, and in gaining new perspective to take back to collegiate strength and conditioning. Toward the end of the second day, I asked how their students are able to achieve such impressive and useful flexibility. The answer was simple. “Loaded progressive stretching is our bread and butter.” Much of what we had done that weekend fell under this category, but I didn’t realize it until far later. In fact, I took that bit of information with me and thought it over for quite some time before really understanding what it meant. It sounded like some advanced technique when their practitioner said it, but the concept is quite simple – achieve a stretched position under load, progress, and repeat. How it Works The general idea behind loaded progressive stretching is to put tissues into an elongated position under load. The load is meant to further the stretch slightly beyond what might be possible in a passive manner and act as a stimulus to the myofascial elements that are under tension. From a muscular prospective, loading an elongated tissue hopes to develop some level of strength at given ranges of motion, specifically those approaching end range. From a neurological perspective, the muscular [...]

By | July 29th, 2016|Training Info|0 Comments

A Pokestep in the Right Direction by Riley Rogers

[This is a guest blog from Riley Rogers. Riley is a Exercise and Sport Science major at the University of North Carolina at Chapel Hill and is an Athletic Development Intern at Athletic Lab.] More than one in three adults in the United States are reported to be obese (2009-2010 National Health and Nutrition Examination Survey). We’ve all heard this statistic or something very similar. It’s intended to startle us. At this point, however, we’re all so desensitized to the facts that we don’t even think twice about it. Obesity refers to a Body Mass Index greater than 30. If we don’t know our BMI, we assume these statistics aren’t talking about us. We picture obese people to be like those featured in “My 600-lb. Life,” who need assistance carrying out the simplest of daily tasks, such as using the bathroom and washing themselves. One woman featured on the show had a BMI of 85.7, putting her in the category labeled “extreme obesity” (BMI above 40). As you can see, the subjects of “My 600-lb. Life” are not what we should picture when thinking of those statistics. Realistically, we should be picturing our family, our friends, and maybe even ourselves. The truth of the matter is: our country is obese and we’re only getting fatter. Gotta Catch ‘Em All In the past week or so, our news feeds have been filled with headlines that read “Teen Playing Pokémon Go Walks Onto Highway And Gets Hit By A Car,” “While searching for Pokemon Wyoming woman finds man's body,” and “Pokémon Go: man quits job to become full-time Pokémon hunter”. If you’ve resisted the urge to click on these enticing headlines, I’ll fill you in. Pokémon Go [...]

By | July 28th, 2016|News, Training Info|0 Comments

The Skinny on Fat by Laurel Zimmermann

[This is a guest blog by Laurel Zimmermann. Laurel is an Exercise Science major with minors in both Business and Biology at The College at Brockport. She is currently an Athletic Development Intern at Athletic Lab. ] Have you ever met someone who can eat anything they want and never gain any weight? Growing up, I was one of those people. I didn’t eat McDonald’s for every meal, but I definitely wasn’t very health conscious. In college, I was required to take different nutrition classes in which I learned that I need to be much more careful about what I eat, not only to look good, but also to feel good. People often assume they are healthy as long as they weigh a certain number or look a certain way. Unfortunately, this isn’t always the case. In the past, we have measured health based on a person’s Body Mass Index (BMI). If you have a high BMI, you are likely overweight and at a higher risk for cardiovascular disease than someone who has a lower BMI. According to the CDC, “More than two-thirds (68.8%) of adults are considered to be overweight or obese” (Ogden, Cynthia L., et al. 2014). Some common health risks of being overweight or obese include type 2 diabetes, heart disease, high blood pressure and stroke. What about the people who are normal weight? Are they safe from these risk factors? Unfortunately, research is beginning to show that they are actually in more danger than someone who has a high BMI. A recent study published in Annals of Internal Medicine has shown that “Normal weight central obesity defined by Waist-to-Hip Ratio (WHR) is associated with higher mortality than BMI-defined obesity” (Sahakyan, Karine R., et al. 2015).  BMI [...]

By | July 27th, 2016|Nutrition Info|0 Comments

Athletic Lab Weightlifting Summer Classic Results

Athletic held their annual Summer Weightlifting Classic on July 16th and 17th. This was the largest meet Athletic Lab has held to date with over 90 competitors in two days. Check out the results from the men's and women's sessions. 2016 Summer Weightlifting Classic Results Male 2016 Summer Weightlifting Classic Results Female Here's the Facebook album with high quality photos of the meet. The Athletic Lab Weightlifting Club provides training, learning and competitive opportunities for athletes looking to get involved in the sport of weightlifting as well as CrossFitters and fitness enthusiasts looking to improve their strength and technique. Every member of our staff including our Nutritionist and Director of Operations are certified USA Weightlifting Level 1 Coaches. Dr. Young is a Level 2 coach and instructor for USAW and both Young and Coach John Grace have held executive positions within the North Carolina Local Weightlifting Committee. Contact us today if you're interested in joining our club.  

By | July 25th, 2016|News|0 Comments

Athletic Lab’s Mike Young & John Grace lecture at the North Carolina Coaches Association Clinic

Athletic Lab's Dr. Mike Young and John Grace, MS recently lectured at the North Carolina Coaches Association Annual Clinic. The clinic, held in Greensboro, NC is one of the largest of its kind in the United States. The annual event brings together all the high school coaches in North Carolina in every sport for a day of professional development. Young and Grace provided the entire day's lectures for the Track & Field portion of the clinic. Over 300 coaches from around the state were in attendance for the Track & Field portion of the clinic.  Young provided 5 lectures: Mechanics of Speed Fundamentals of Periodization for Track & Field Part 1 Fundamentals of Periodization for Track & Field Part 2 Utilizing Motor Learning Concepts to Enhance Skill & Technique Designing Speed Training Sessions John Grace lectured on "Basics of Strength Training for Track & Field." You can view his slidedeck below. Strength Training for Track & Field from John Grace

By | July 25th, 2016|News|0 Comments

A Day in The Life of an Athletic Lab Intern

Athletic Lab runs a mentorship program for Coaches and Sports Scientists that is unparalleled in the field. We bring in groups of young and aspiring coaches every quarter to mentor under Dr. Mike Young and the entire Athletic Lab staff. Accepted applicants learn 'the Athletic Lab way' and are exposed to coaching and educational opportunities that would often take years to accumulate. This summer alone, the mentorship group took part in our High Performance Athletic Development Clinic which featured Coach Boo Shexnayder and other top coaches in the field, the Dan Baker High Powered Performance Clinic and the North Carolina Coaches Association Clinic.  The mentorship program is designed to develop future leaders in the field of Coaching and Applied Sports Science. One of our current Summer Interns, Riley Rogers, recently put together a video of her experience. Check it out. A Day at Athletic Lab. Related: http://athleticlab.com/internship-experience-john-evans/

By | July 23rd, 2016|News|0 Comments

Jef Souza wins Multiple USATF National Championships and awarded Athlete of the Year

Long time Athletic Lab athlete Jef Souza won 3 National Championships at the 2016 US Masters Track & Field Outdoor National Championships in Grand Rapids, MI. Jef is among the most decorated athletes to train with Athletic Lab, having won multiple national championships every year since 2011. Souza is a multi-time national champion, a world champion in the decathlon, and a national record holder. At the 2016 US Masters Track & Field Outdoor National Championships, Souza won the 110m Hurdles (15.59 seconds) and the Pentathlon (3,339 points) in the men’s 40-44 year age category. While at the meet he was also recognized as the top Masters track & field athlete for 2015. In 2015, Souza won 5 national championships.  

By | July 21st, 2016|News|0 Comments

Are Kettlebells All You Need? by Brandon Hooks

[This is a guest blog from Brandon Hooks. Brandon is a senior at Ferrum College pursuing his degree in Health and Human Performance. Brandon is participating in the coaching mentorship program at Athletic Lab.] Kettlebells are one of the workout tools for helping promote strength and many other bodily benefits. In recent years it has been on the rise and used in many exercise plans. Kettlebell swings are an exercise many personal fitness trainers look towards using in their workouts. Are kettlebell swings effective in a full body workout? There are many speculations out there saying that yes kettlebell swings or exercises help and work, but is there evidence to back up this claim? In a 2012 research study at the Exercise Physiology Laboratory and Center at California State University Fullerton, the effects of kettlebell training on vertical jump, strength and body composition versus that of weightlifting.  The study found that both kettlebell training and short term weight lifting were beneficial to increasing power and strength and there was no significant difference in the benefits of one over the other for increasing vertical jump or body composition. The study did find that weightlifting was more beneficial to gaining strength over a 6 week training period. According to Jeffery S. Harrison, who wrote the article "Applications f kettlebells in Exercise program Design", says kettlebells maybe beneficial for improving cardio respiratory fitness. The research to back this claim are found in a study by Farrer et al. (2) which it was determined that the heart rate response and oxygen cost of performing the kettlebell swing had a greater impact to the cardio respiratory system than have been shown with the traditional circuit weight training. The majority of kettlebell exercises focus on dynamic, total body [...]

By | July 19th, 2016|Training Info|0 Comments

Athletic Lab Sport Performance Podcast: Episode #1 – Mladen Jovanovic

The Athletic Lab Sport Performance Podcast delivers information in the sport science, coaching, and athletic development fields from some of the best minds in the industry. Find us on iTunes. Mladen Jovanovic is a Strength & Conditioning Coach and Sport Scientist for Port Adelaide FC of the Australian Football League (AFL). You can check out his website Complementary Training for free content on sport science, training, and coaching.

By | July 15th, 2016|Podcast, Training Info|0 Comments