Another Q&A session with Mike Young on all things speed. This Part 2 of a two-part series on sprinting and speed development. Part 1 was a discussion of much of the current research surrounding sprinting. The second installment is complementary to Part 1 and will discuss the application of that research - how we get people fast. Discussion topics in Part 2 include: Guidelines on sprint volumes and rest. Autoregulation of training based on speed decrement. Max strength qualities vs. reflexive qualities and why we need to develop the spectrum. Developing concentric and eccentric force generating capacity in the weight room Ideas on reducing overuse injuries in sprinting. If you liked this episode, you'll love: Q&A on Olympic lifting for sport with Mike Young Velocity Based Training Q&A with Dan Baker
To bring in the New Year we're offering two free weeks of Performance Fitness and Scholastic classes for new members. If you've been wanting to try out our facility and coaching, this is the perfect opportunity to try us out. From our endurance classes to weightlifting, to CrossFit and everything in between, our Performance Fitness program has everything the fitness enthusiast and weekend warrior wants and needs. We offer six different types of classes to provide you the best opportunities to reach your 2017 goals. You can check out descriptions of all of our Performance Fitness classes HERE. The Scholastic program is for all athletes 12-18 years old. Our coaches work in a small group setting of like-minded athletes with the goal of improving speed, power, and strength qualities administered in a safe and effective manner. Athletes have the opportunity to learn sprint and agility technique and proper resistance training techniques to improve performance a reduce injuries. If you'd like to get your two free weeks, contact us today at 919.617.1472 or stop in at 1823 NW Maynard Rd. in Cary. The offer is effective immediately, you must have a local address and must sign begin no later than January 31st, 2017. Your free trial period begins on the date of your first class and continues for 14 days.
[This is a guest blog by Erin Ritterbusch who is currently an intern at Athletic Lab. Erin is a recent graduate of Auburn University where she received her Master’s degree in Exercise Science with a concentration in biomechanics.] If I could take one thing I learned during my Master’s program and run with it, it would be the importance of the Lumbopelvic Hip Complex (LPHC) (I basically had an entire summer class based around this concept). The level of strength and stability of the LPHC can make or break you in a sense. The LPHC plays a huge role in the body’s kinetic chain and connects the upper and lower halves of the body. The kinetic chain can be defined as the individual body segments, or links, are coordinated in their movements by muscle activity and body positions to generate, summate, and transfer force through these segments to the terminal link. (Kibler, 326). Essentially, this concept shows that forces produced by the lower body are transferred through the LPHC to the upper body. The LPHC, also referred to as your core, is made up of the lumbar spine, pelvis, and hip musculoskeletal structures. This complex acts as a transition from your lower to upper body by serving to transmit forces that are generated. For this reason, it needs to be stable so that it doesn’t cause different parts of the body to overcompensate, which can result in injury. The core is considered the integral link in the kinetic chain. All sporting movements incorporate the transfer of energy from one segment to the next in the kinetic chain model. Despite the skill being performed, it is paramount that athletes have the correct postural control when performing [...]
[Kyle Bois is part of the Sport Performance Mentorship at Athletic Lab. He currently taking hiatus from pursuing his doctorate in Sport Biomechanics at Auburn University to better explore the world of coaching. His avid interest is in applying this combined knowledge toward athletic performance.] “Stop slouching! Sit up straight! Shoulders back! Good posture is important.” We’ve all heard it at some point growing up, from our parents at the dinner table or teachers at school: Good posture is important. But what does “good posture” even mean? Not slouching? Your Head up, back straight, doing your best Marine impression? And WHY is good posture so important? The only answer I received: “…Because bad posture makes you look lazy.” I’m betting most of you heard something similar. While well meaning, and probably true, this doesn’t give posture the justice it deserves. The only question it answered was: “How can I give the appearance of a hard-working, upstanding citizen?” (see what I did there?) If you didn’t care about your appearance or were really after that 90’s Cobain look, you’d be left thinking posture is for the birds. Oh, the misinformation! Turns out that posture is the backbone of human movement and movement the backbone health. So if physical prowess, a mind like a sponge, and freedom from pain sound good to you, then posture matters. If you’re a competitive athlete, it really matters. Posture can be defined as: The strategy of what muscles are doing the correct things at the correct time, to effectively cope with the forces of gravity. Or, more loosely as: The organization of the arms, legs, and torso to accomplish a task with the least effort. Posture isn’t just standing up straight [...]
Rob Schneider, Pete Friesen, Scott Peters & Mike Young at the NC Performance Group meeting at Athletic Lab. Photo Credit: Paul Mentele Last week, Athletic Lab hosted the North Carolina Performance Group for its quarterly meeting. The meeting featured Athletic Lab's Dr. Mike Young, the Carolina Hurricane's Dr. Pete Friesen, Rob Schneider of ATI Physical Therapy, and Scott Peters from Duke University. Young presented a case-study on "Return to Play Training for High School Soccer Player with Disc Herniation" The North Carolina Performance Group is made up of professional, collegiate and private sector strength and conditioning coaches from North Carolina and beyond. The group meets several times a year to listen to 3-4 short presentations and discuss hot topics in the field. The meet ups regularly boast top coaches from every major collegiate program in the Triangle and often pull coaches from as far as 3 hours away. The Carolina Performance Group was started in late 2015. Athletic Lab coaches have presented in 3 of the initial 5 meetings.
In celebration of the Thanksgiving holiday, we will have special hours on Thursday, November 24th. Please note the following changes to our class schedule: All afternoon classes will be cancelled Performance Fitness Endurance 9am Performance Fitness CrossFit 9am & 10am Scholastic Speed 10am Performance Fitness Weightlifting 9am Open Gym 9am – 11am Friday’s classes will resume as scheduled Join us for our 7th Annual Thanksgiving Day Workout (all members are welcome and can bring a friend or family member for free). We’ll have coffee and healthy snacks for after the workout.
We've reached the mid-way mark of November and it's time for another Member of the Month feature. This monthly feature highlights some of our more exceptional members who are doing great things in sport, the community and life. Click here to see previous members of the month. This month's member of the month is Jason LeDoyen. Jason is a long standing member in our Performance Fitness program and one of the top Ultra runners in the country. Jason at the 100 mile mark of this year's USA Track & Field 24 hour National Championships. Name: Jason LeDoyen Age: 45 City of birth: Norfolk, VA What do you do when not at Athletic Lab: Ultramarathon runner (specialize in 100 mile races), Information Technology Project Manager, ECU Football Season Ticket holder for 19 years, Spending time with family especially my 4 year old Golden Retriever, Zoey How did you first hear about Athletic Lab: I had been looking for something to compliment my running as I prepared to tackle my first 100 miler. I was driving home from a training run at Umstead when I saw Athletic Lab and decided to drop in. After talking with the staff about my plans and some questions I had about CrossFit, I knew this was the place where I could improve my running while minimizing the risk of injury. Favorite class/time: CrossFit Performance Fitness, Monday and Thursday at 5:00pm Favorite exercise: Sled Push (WOD makers, are you listening ?) Jason with his good friend and ultrarunning legend Valmir Nunes. Least Favorite exercise: Barbell Thrusters are my kryptonite - they expose my every flaw and weakness. Ironically, I really like Plate Thrusters. You compete in a lot of grueling competitions. [...]
Another Q&A session with Mike Young on all things speed. This will be a two-part series on the research of speed and the application of speed training on the track and in the weight room. Listen to the previous Q&A with Mike HERE and listen to all of the previous episodes on iTunes Discussion topics in Part 1 include: The definition of speed as it relates to the track and field and court sports. Characteristics of acceleration and max velocity. The debate on horizontal vs. vertical forces in sprinting. Debunking some research on horizontal forces in sprinting. Posture and it's impact on speed.
Athletic Lab will host their annual Winter Classic February 18th, 2017. This will be a USAW sanctioned meet and will be a last chance qualifyer for the American Open Series 1. Athletic Lab hosts 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. We've sold out every meet we've put on for the past two years. We're only taking 60 registrations for this event. Sign up now. Register NOW! We take high-quality photos of every lifter, use meet management software, and provide meet t-shirts to all of our competitors as value added benefits. We've held some of the best local meets in the state of North Carolina and also held the 2013, 2014, and 2016 North Carolina State Championships. Take a look at some of the photos from our past events: 2016 North Carolina State Championship 2016 Summer Weightlifting Classic 2016 Winter Weightlifting Classic
Rowing: does proper technique matter in terms of power production and does it help to prevent injury by Erin Ritterbusch
[This is a guest blog by Erin Ritterbusch who is currently an intern at Athletic Lab. Erin is a recent graduate of Auburn University where she received her Master’s degree in Exercise Science with a concentration in biomechanics.] The first thing I learned when I joined the club rowing team at my undergrad was that technique is the most important aspect of becoming a powerful and efficient rower. Not only does it allow you to produce more power, but also helps prevent injuries that can occur with improper technique on the rowing machine. The sequence of a stroke is the basis of good technique, which helps rowers translate to the water. The biggest misconception with rowing is that power comes from your arms, but in actuality, the majority of power comes from your legs. The beginning of the stroke is called “the catch”. The catch is then is followed by “the drive” phase, “the finish” or “release”. The last phase of the stroke is “the recovery” phase. These four phases are sequential in nature rather than simultaneous because they should be treated as one fluid motion. *It should also be noted that the drive and recovery phases are normally seen as a 1:2 ratio; meaning that the time spent to “recover” on the way up the slide takes twice as long as driving the legs back during the power producing phase of the stroke. Creating this rhythm allows for the continuous flow of the stroke and gives you true recovery time. Additionally, on the water, it will reduce any forward jolting of the boat, which can set back the number of meters gained during the drive. 1: The Catch 2: The Drive [...]