Coach John Grace competes at 2014 National University Championships

Athletic Lab coach John Grace recently competed at the National University Championships in Albuquerque, NM. Despite entering the competition with an injured back, John was able to come back and register a mark in the clean and jerk of 110kg. The National University Championships is a USA Weightlifting National Championship event for students enrolled in a college or university. John is currently completing his Masters in Coaching Science at Ohio University. John is a member of the Athletic Lab Weightlifting Club who will host the North Carolina State Championships on October 25th.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |October 1st, 2014|News|0 Comments

Addie Galloway commits to University of Kentucky

Long-time Athletic Lab member Addie Galloway committed to the University of Kentucky to play soccer. The University of Kentucky has a Division-I soccer program and was her first choice of schools. Addie currently plays for 97 TFCA Select and Green Hope High School. Congratulations, Addie. 

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 30th, 2014|Uncategorized|0 Comments

Squatting Tips by Carson Criswell

[Carson is a Exercise Science Major at North Carolina Central University and an Athletic Development Intern at Athletic Lab]

When someone thinks of squats, their mind normally takes them to one of three theories; Great exercise, painful exercise, or the booty creator.  All three of those theories can be true to an extent depending on your squat mechanics.  There is a proper way to receive all of the benefits of a squat, and the key is form….Heels down please.

Any one performance or fitness program typically includes a type of squat.  It is inevitably, the king of full body exercises.  Squatting burns fat, tones abs, improves core stability, and reduces back pain while also indirectly increasing grip and arm strength.

The opportunities are seemingly endless.  And here is an extra bonus for women who want that highly touted gluteus cuff, or almost perfectly symmetrical legs.  There are many squat variations depending on what you’re trying to accomplish but the traditional squat can truly answer most fitness prayers the safest.  Not saying this is the only exercise you should do, but it could be the cornerstone for your entire work out.

We have touched on a few important factors to remember and some benefits of squatting; now let’s talk about how to properly perform a squat.

There are a few safety precautions to be aware of and take before performing squats.  First, one must understand the movements that will be made and the need for body symmetry.  The goal is to move your body in a sitting motion back on your heels until the hips are parallel to the knees; followed by a surge of a push stemming from your heels through your legs pushing the weight upward.

Yes, you can strap on a belt before starting your […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 30th, 2014|Training Info|2 Comments

Exercise Addiction and Dependence by Dominique Stasulli

[Dominique Stasulli is an Athletic Development Intern at Athletic Lab]

There is a fine line between a healthy habit and an addictive obsession. The phrase ‘healthy obsession’ is really an oxymoron, since obsession is arguably a pathological disease state of the mind, therefore not healthy. Definitions for obsession range from compelling motivation to compulsive preoccupation. However you want to label it, obsession relates to an altered state of consciousness in which the need or compulsion to do a certain act overpowers all else, becoming a priority over all other needs and obligations in a person’s life. When exercise becomes the obsession, the risk of dependence is lurking nearby. You may have heard of the so called, ‘runner’s high,’ which presents as a euphoria from the natural opioid-like chemicals, endorphins, released in the brain during exercise (1). Another theory proposed to explain the euphoric mechanism has to do with catecholamine release, which directly controls mood, attention, movement, and the body’s endocrine/cardiovascular responses to stress (1).

For a habitual runner, the “high” comes further and further into the run as tolerance is built. The desire to reach euphoria creates an internal drive and self-motivating factor that increases pain tolerance in order achieve this elevated state with every workout. The reward is greater with every level breeched, and a dependency on the feeling of euphoria is created, much like a drug addiction. Addiction is most likely to occur when the behavior is the primary or sole means of coping with internal distress (1), or at least the only successful outlet. Dependency requires that the person commit to the exercise no matter the cost, through injury and illness alike (2).

According to Modolo et al., compulsive athletes report four components of addiction: […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 29th, 2014|Training Info|0 Comments

Upcoming Athletic Lab Events

Next week Athletic Lab hosts two big events for our members. On Tuesday, we will begin our Nutrition Seminar Series with our Director of Healthy Living, Doretta Gaudreau. This first seminar will be held on September 30th at 7pm and titled Nutrition 101. Doretta will go over topics such as:

What is real food?
80/20 Rule
Food Group Guide
What Your Plate Should Look Like
Portion Sizes
Water/Beverage Consumption

You can register for the seminar HERE.

On Saturday October 4th, Athletic Lab will host a celebration of 5 years in business. The event will take place at the Cary Community Center from 2-5pm. We’ve rented courts for a dodgeball tournament and will provide pizza. All members and their family are encouraged to attend what will be certain to be an awesome time. If you’re interested, please sign up at the front desk.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 26th, 2014|News|0 Comments

Athletic Lab Performance Fitness Challenge

Win prizes by competing in our daily workouts. The last week of each month will determine the top 3 male and female performers from our CF classes.

Our first monthly challenge will start on September 22nd and finish on September 27th.

The overall leader board will be determined by each day’s top 5 male and female performances.
1st place = 10 points
2nd place = 8 points
3rd place = 6 points
4th place = 4 points
5th place = 2 points

Points will be added over the course of the week to determine our Top 3 Performers.

For performances to be counted toward an individual’s point total you must complete the workout RX’d

Prizes will include:
Gift Cards (iTunes, Starbucks, etc.)
Water bottles
T-Shirts… and more.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 16th, 2014|News|0 Comments

Important factors to address in a softball-specific training program by Kelsey Haddock

[Kelsey Haddock is a Health Fitness Specialist Major at East Carolina University and an Athletic Development Intern at Athletic Lab]

Conditioning has not played a huge role in softball, and now-days most of the general training programs softball players are following do not exactly meet their sport-specific needs. Since softball incorporates many skills, and one of the most important being the ability to react proficiently to every aspect of the game, a softball-specific training program is crucial in order to maximize this ability.

In order to be able to design a softball-specific training program we must first understand the specific demands of the game. In this article I will address important factors a softball player must train in order to improve and maximize their athletic performance.

Energy Systems:

In terms of metabolic training, softball players should train overall fitness in the off-season, but the most important factor to train is the ability to make explosive movements for a short period of time. Therefore, it is the ATP-PC energy system that fuels just about every action in softball. Training the ATP-PC energy system involves sessions of repetitive 10-15 second bouts of maximum intensity work, with approximately two minutes of rest in-between to allow the system to replenish itself.

Note that when conditioning ATP-PC system, it is very important to build in plenty of rest. It is also important to stop the training session if the quality of the movements or the players’ power decreases significantly, because when this happens you are beginning to work on power-endurance, which is counterproductive if your goal is to only increase the ATP-PC systems capacity.

Strength:

The key here is developing muscular power, power is a function of speed + strength. But first it is ideal to have a base in […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 16th, 2014|Training Info|2 Comments

Performance at High Altitude: Risk vs. Benefit By Dominique Stasulli

[Dominique Stasulli is an Athletic Development Intern at Athletic Lab]

THE APPEAL

Hypoxia refers to the reduced oxygen content of the air. The average person may wonder why exercising or even living under that kind of self-imposed stress would be desirable….but endurance athletes are a different breed. There is a widespread popularity for athletes looking to gain an edge in cardiovascular fitness to travel to places of higher altitude for training, some even relocating. It is not unknown that the world’s best East African runners live and train at altitudes of 1500 to 2000m. Much [DS1] of the literature up to this point has gone back and forth on whether or not training at altitude really enhances performance. The physiological adaptations occur at essentially four steps in the oxygen transport system starting with alveolar ventilation and moving down the chain through lung diffusion, circulatory oxygen transport, and ending with tissue oxygenation. Hypoxic environments can be both beneficial and detrimental on the body’s adaptive mechanisms, depending on the mode and duration of exposure. This article serves to weigh the risks versus the benefits when considering altitude training as a means of enhancing cardiovascular and all-around fitness.

PROMISING EVIDENCE

The latest research in the Journal of Strength and Conditioning from August 2014 examined an eight-week program of intermittent hypoxic training (IHT) at submaximal versus maximal workout intensities. The IHT scheme consisted of two, weekly 40-minute runs under normobaric hypoxia interspersed with normoxic (normal oxygen) training on the other days. The experimental hypothesis stated that IHT would elicit greater gains in both the submaximal and maximal categories, with a resulting enhancement of exercise tolerance when compared with the control group. The single-blind study results proved IHT to be effective in enhancing cardiovascular […]

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 15th, 2014|Training Info|0 Comments

USAW L1 Sport Performance Coaching Course November 8th-9th

Athletic Lab will play host to another USA Weightlifting Level 1 – Sport Performance Coach on November 8th-9th. Harvey Newton of Newton Sports and head coach of the USA Olympic Weightlifting Team in 1984 will instruct the course. This course is excellent for Strength & Conditioning and CrossFit coaches, as well as the weightlifting enthusiast looking to improve their knowledge of the sport or learn the lifts.
Register for the course
See photos from our previous USAW L1 courses HERE and HERE.

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 11th, 2014|News|2 Comments

Nutrition Seminar Series

There’s a wise saying that “You can’t out-train a bad diet.” Basically, you’ll never achieve your fitness and performance goals without nutrition being an important piece of the puzzle. What we’ve found is that most people are well-intentioned and have the necessary discipline but aren’t informed (or worse…..are misinformed). So Athletic Lab is excited to announce a 5 part nutrition education series. Each session will be lead by our Director of Healthy Living, Doretta Gaudreau, and take place on Tuesday evenings at 7pm. Each session will last approximately 50 minutes and provide applicable take-home information that you can immediately implement. You can attend all 5 sessions for $40 or any individual session for $10. Each session will focus on a different topic (click on the link to register for each event!):

Nutrition 101 on September 30th

What is real food?
80/20 Rule
Food Group Guide
What Your Plate Should Look Like
Portion Sizes
Water/Beverage Consumption

Food As A Lifestyle: What Diet Is Best For Me on October 14th

Current trends/fad diets
Diet vs. Lifestyle
The Paleo Diet
Gluten Free

How To Nutrition on November 11th

Navigating the Grocery Store
Making A Plan
Organizing Your Food Life
Convenient Go To Meals

Supplements on December 2nd

Why take supplements
What supplements are effective
What is an effective dose of each supplement
When to take supplements in conjunction with meals and work outs
How to choose a supplement

5th Lecture to be announced

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Athletic Lab is the premier Sport Performance and Fitness Training center in North Carolina. Located in Cary, in the heart of the Triangle, we offer a variety of services including Sport Performance training for developmental to elite athletes, and Performance Fitness training including Cary CrossFit.

By |September 10th, 2014|News, Nutrition Info|0 Comments