“Fall into Fitness” Promotion

For the first 2 weeks of Fall (September 22 through October 6th), we're running a "Fall into Fitness" promotion for our Performance Fitness memberships and Scholastic Sports Performance memberships. The promotion details for each category differ, but both require a single up-front payment. Performance Fitness: UP TO 33% OFF our Unlimited Memberships with Single Pay For new and existing members who are willing to commit to a longer term unlimited membership and can make a single upfront payment, we are offering the following discounts off our already discounted longer-term memberships: 3 month unlimited membership options: 5% off with upfront payment ($485 total; / $162 /mo) 6 month unlimited membership options: 10% off with upfront payment ($864 total; / $144 /mo) 12 month unlimited membership options: 20% off with upfront payment ($1,440 total; / $120 /mo) Our Performance Fitness Unlimited Membership allows members to attend any of our Performance Fitness classes (CrossFit, SwOly, Weightlifting, Senza Bootcamp, Yoga, Movement & Mobility, and Endurance) as often as they would like for the term of the membership. As a point of reference, our Performance Fitness Unlimited Month to Month Membership is $180 / month. Due to the extreme nature of this promotion, the following apply to these memberships: The membership is non-refundable The membership is subject to our normal hold policies Additional discounts (family, military, etc) cannot be applied The membership may be transferred to another individual mid-term and existing members can switch their existing membership to this limited-time single pay membership option at the end of their current month with no additional fees. Scholastic Sports Performance: UP TO 50% OFF our Scholastic Sports Performance Punchcards with Single Pay For new and existing members who are willing to make a single upfront payment we are offering [...]

By | 2017-09-20T17:43:42+00:00 September 20th, 2017|News|0 Comments

Cluster Training by Ivan Jukić

[Ivan Jukić is finishing his Master’s degree at the University of Zagreb, Croatia where he also works as a personal trainer and S&C coach for soccer. He is currently an Applied Sport Science Intern at Athletic Lab.] Training variations are essential because they stimulate recovery and adaptation, the avoidance of overtraining, long-term phase potentiation, and an elevation in performance outcomes (Plisk & Stone, 2003). Variation can be introduced into a periodized training program in many ways. Some typical examples of training variations that can be employed when designing a periodized program are manipulations of the overall training load, number of sets, number of repetitions, set configurations, and the exercises selected. These potential methods for introducing training variation allow the strength and conditioning professional a means for introducing novel stimuli into the training program. Hodges et al. (2005) suggest that the introduction of novel stimuli allows a more rapid gain in performance and that the more familiar the individual is with the task, the slower the overall gains in performance are. Therefore, it is essential that the strength and conditioning professional employs variations in the overall training program design in order to maximize the training outcomes. This is especially true for advanced and elite athletes. One often overlooked method of employing variation to the training program is the manipulation of the structure of the set being employed. Traditionally, the configuration of a set requires the athlete to perform each repetition in a continuous fashion where no rest is taken in between each repetition of the set (Fleck & Kraemer, 1997; Haff et al, 2003; Stone & O’Bryant, 1987). Cluster loading, sometimes termed inter-repetition rest training, describes a training system whereby the rest periods are manipulated, breaking [...]

By | 2017-09-20T10:12:48+00:00 September 20th, 2017|Training Info|0 Comments

Hamstring Strength and Flexibility Following a Strain by Vincent Ragland

[Vincent Ragland is in his last semester as a student-athlete at East Carolina University, pursuing a Health Fitness Specialist Degree. He is currently in the Coaching Mentorship Program at Athletic Lab] A hamstring strain is one of the most common injuries in all sports, specifically ones involving high intensity sprinting. Aside from the physical damage associated with a pulled hamstring, there are psychological damages associated with an injury as well. For example, a high-level sprinter who has strained their hamstring in the past will almost certainly never run a race again in their life without the thought of that pull being in the back of their mind. As with many injuries, the major problem associated with a hamstring injury is the risk of a re – injury, with nearly 30% of strains resulting in such. There seem to be two main reasons why researchers believe there is such a high prevalence of re-injury.  For one, muscle tissue will not completely regenerate after a strain has occurred, and two,  a weakness of the hamstring muscle or hamstring/quadriceps imbalance. After a hamstring strain occurs, scar tissue emerges in the location of the injury. The emergence of scar tissue increases the likelihood of re-injury and also limits the range of motion in a strained muscle. The most common mechanism of re-injury is when an athlete returns back to sport before the injury is completely healed and fully functioning. A study by Brian Cammarota shows that nearly 83 percent of hamstring re-injuries occur because an athlete attempts to return too soon. Similar studies show that 20-55% of the original injury had not healed in six weeks. (Cammarota et.al, 2013). Typically, when an athlete suffers an injury, they want to [...]

By | 2017-09-13T09:45:25+00:00 September 13th, 2017|Training Info|0 Comments

Periodization of Ice Bathing by Nick Voth

[Nick Voth is currently finishing his degree in Exercise Science from Bowling Green State University, where he competes on the Cross Country team. He is an Applied Sport Science Intern at Athletic Lab.] Cold water immersion (CWI) is a common recovery modality employed by athletes to enhance post-exercise recovery. Athletes may use CWI to speed recovery and reduce muscle damage. Two potential arguments can be made regarding CWI. The first is that CWI has been used to speed recovery, allowing athletes to train hard every day. Acute recovery mechanisms of CWI include a reduction in central nervous system fatigue, reduced cardiovascular strain, increased rate of removal of muscle metabolites, and acceleration of return of parasympathetic drive (Ihsan et al., 2016). Vasoconstriction induced by cold temperatures, subsequently followed by vasodilation leads to a multifold increase in blood flow to the tissues (Adamczyk et al., 2016). On the other hand, these acute recovery mechanisms may inhibit the adaptive process that increases adaptation. CWI may lead athletes feeling fresh for subsequent training sessions, however, the timing of this strategy may inhibit crucial adaptations. It is important to find a balance between the acute and chronic implications of CWI before using it as an intervention in training. Dr. Jeff Messer (2013) describes two types of inflammation in a lecture on ice bathing: compensatory and adaptive. Compensatory inflammation may accompany a traumatic injury (ex: joint sprain), while adaptive inflammation is associated with training induced muscle damage. CWI immersion after exercise may inhibit cellular responses associated with adaptation. He argues that cellular and mechanical stress are pre-requisites to adaptation (Messer, 2013). This point brings up speculations as to appropriate timing and use of CWI. If an athlete is in a phase [...]

By | 2017-09-13T00:20:10+00:00 September 6th, 2017|Training Info|0 Comments

Fine Motor Development for Sport Performance by Tony Kauth

[Tony is currently a senior studying Exercise and Sport Science at the University of Wisconsin-La Crosse and an Applied Sport Science Intern at Athletic Lab.] To develop fine motor movements, serious dedication needs to take place. It is important to understand the benefits of developing this key mechanism in sport performance. To do so, there are general and specific exercises that an athlete can do. While the process of developing fine motor movements can seem daunting, let’s explore why it can be beneficial, and some methods to improve it in the most efficient manner. Performance Potential: Since fine motor development increases the precision of movement, its benefit to sport performance can be enormous. In sports where stability is of benefit, fine motor development can not only help a gymnast stay steady, but it can also help a tactical athlete redirect force more rapidly. In sports where maximal force production is of benefit, fine motor development can help an Olympic weightlifter direct that force in the most linear and efficient manner. Even in aerobic endurance sports, fine motor development can help a distance runner more efficiently strike the ground which uses less energy that they can store for later in their event. All in all, improving fine motor development reduces wasted motion. Utilization in Training: While it may be attractive to attempt to develop technical, fine motor movements early, it’s important to understand the limitations of doing so. In the spectrum of motor development, gross motor development is the first that is developed, and fine, especially those related to sport-specific skills, develop last (O’Connor, 2000). Since gross motor development occurs first, an athlete must create a nearly autonomous system of gross movements (i.e. “the basics”) before [...]

By | 2017-09-05T11:11:42+00:00 September 5th, 2017|Training Info|0 Comments

Athletic Lab Hosts “Lift Up Autism”

On Saturday, September 23rd, Athletic Lab’s Cary Crossfit will participate in the “competition for a cause” developed to bring awareness and support to early diagnosis of Autism. As one of many hosts of this event, we invite our members and guests to give 5 minutes to a world-wide cause and provide the following link to direct any donations. Simply click "tickets" to apply the donation of your choice. Click Here to Donate The 10 AM class will include the 5-minute Amrap “Luke” listed below. Scaling options will be available, and the rest of class will follow normal format. We hope to see a lot of support! “Luke” 5-minute Amrap 4 Power Cleans (155lbs/105lbs) 24 Double Unders 10 Pullups

By | 2017-09-13T00:19:59+00:00 August 28th, 2017|News|0 Comments

2017 Labor Day Hours

In observance of Labor Day, Athletic Lab will feature an abbreviated class schedule. Please note the following: Performance Fitness Endurance Class: 9am Performance Fitness Foundations Class: 9am Scholastic: 10am Performance Fitness CrossFit: 10am & 11am Weightlifting: 11am Open gym will be available from 9am-12:30pm. We will resume normal training hours on Tuesday.

By | 2017-08-24T12:35:49+00:00 August 24th, 2017|News|0 Comments

Member of the Month: Cary Police Department

The most special thing about Athletic Lab is our diverse community of members. That's why we highlight one (or more) of our members each month a member of the month feature. For the month of August we've chosen four of our Cary Police Department members. Athletic Lab is located in Cary, NC which is consistently ranked as one of the safest towns in America. Cary PD plays a huge role in maintaining the safety and wellness of our community and we're proud to have been a training home for Cary PD for several years. We also actively participate in Cary PD community events and Dr. Mike Young is a contributor to the fitness curriculum of the North Carolina Justice Academy.  We're proud to have Cary PD represented so strongly in our community. You can check out our previous members of the month here. ________________ Name: Don Hamilton What city were you born in? Fayetteville, N.C. What is your role within the Cary Police Department? What was the most rewarding part of your job?  Prior to retiring, I worked in almost every area of the PD, but I retired as the Administrative Captain.  Not an exciting position, but an easy one to cycle into retirement with because there wasn't long term projects associated with it. When you're not working out at Athletic Lab and you're not working, what's your favorite pastime?  I enjoy fishing.  Currently, my cousin and I are preparing for a trip through the Boundary Waters of Canada next Spring. Even though I'm not very good, I like to play golf. How did your training at Athletic Lab carry over into your job? Originally, I exercised to look professional in uniform and for any "hands on" situation that may occur. [...]

By | 2017-08-23T16:17:05+00:00 August 23rd, 2017|News|0 Comments

2017 Fall Schedule Changes

Beginning August 28th, Athletic Lab will make the following changes to our schedule: Scholastic Sports Performance Group Training: Our Scholastic Group Training will undergo a major change. Classes will now be 75 minutes in length and the start times and offerings will change to the following: Mon / Wed / Thurs: 3:45 pm; 5 pm; 6:30 pm Tues / Fri: 3:45 pm; 5 pm Sat: 10 am; 11:15 am

By | 2017-08-16T10:33:10+00:00 August 15th, 2017|News|0 Comments