Training the Posterior Chain by Larry Strong

[Larry Strong is a Senior at East Carolina University and is currently enrolled in the Athletic Lab Coach Apprenticseship Program] Most of us in this day in age spend the majority of our time sitting in chairs or lying in bed all day. Many of us suffer from lower back pain sustained from normal daily activities such as picking up something heavy or playing with family and friends. Those of us who try to stay physically active often neglect the posterior chain. The primary muscles of the posterior chain are the lower back, glutes, hamstrings, and calves. Daily movements such as sitting all day and not properly training your posterior chain can lead to quad dominance and with this your glutes lose their ability to stabilize the hip. The muscles of the posterior chain mainly hip and lumbar extension are one of the most important areas of the body when it comes to athletic performance, strength, power, and just being able to live an improved daily quality of life. According to Perry Nickelston, “sedentary lifestyles and lack of proper exercise lead to suboptimal muscular activation patterns within the posterior chain due to lower crossed syndrome (LCS)” (Nickelston). LCS is a “muscle imbalance pattern that effects the lower kinetic chain which includes the lumbo-pelvic hip complex, knee, and ankle” (Lifewest.edu). This syndrome can be found in individuals who sit for prolonged periods, continuously perform tasks for extended periods of time utilizing poor posture, or have been immobilized. It can also be found in individuals who perform repetitive actions such as running or jumping. Many of us who have not adequately trained our posterior chains or live sedentary lifestyles probably suffer from some degree of this syndrome. This can lead to [...]

By |November 23rd, 2015|Training Info|0 Comments

Thanksgiving Day Hours

In celebration of the Thanksgiving holiday, we will have special hours on Thursday, November 26th. Please note the following changes to our class schedule: All afternoon classes will be cancelled Performance Fitness Endurance (special class....we'll be running the Turkey Trot. If you register for the race and wear your Athletic Lab t-shirt and you'll receive a $10 credit on your next month's bill). See Coach Stephanie Shaw for details. CrossFit 9am & 10am Scholastic Speed 10am Weightlifting 9am Open Gym 9am - 11am Friday's classes will resume as scheduled Join us for our 6th Annual Thanksgiving Day Workout (all members are welcome and bring a friend or family member for free). We'll have coffee and healthy snacks for after the workout.

By |November 20th, 2015|Uncategorized|0 Comments

Athletic Lab Weightlifting Team place 3rd at American Masters National Championships

The masters athletes on the Athletic Lab weightlifting team travelled to Savannah, GA last weekend to compete in the American Masters national championship. Five athletes represented Athletic Lab, with the team taking home 2 gold medals and 1 bronze. The team was lead off by Barry Myers who completed a 'clean sweep' of every available national or international championship available to him in 2015. Barry won the 55 year old 69kg class with a total of 175kg. Earlier in the year, Barry had also won the Masters Nationals, the Pan American Masters Championships, the IWF Masters World Cup and the Masters World Championships. Such a sweep is unprecedented. Athletic Lab's Dr. Mike Young also took home gold in the 35 year old 77kg division. Joining Myers and Young with hardware was James Gold who took home a third place in the 35 year old 105kg division. Team members Andrew Vessey and Brian Burdette also had fine meets. Vessey returned to the national stage after a hip labrum repair and placed fourth with a personal best performance in the snatch. Brian Burdette turned in a lifetime best 101kg Clean & Jerk. 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 hold executive positions within the North Carolina Local Weightlifting Committee. Contact us today if you're interested in joining our club.

By |November 17th, 2015|News|0 Comments

Jason LeDoyen places third in Croatan 24

Congrats to Athletic Lab member Jason LeDoyen for having a great performance at the Croatan 24. The grueling event is a 24 hour race where competitors cover as much distance as possible in a 24 hour period. The event is sanctioned by USA Track & Field.  Despite unfavorable weather (83 degrees and raining) Jason ran 108.8 miles in the 24 hour race. The distance was a personal best for Jason and earned him a 3rd place finish. Full results are available here. I felt strong the entire way, both physically and mentally. No doubt CrossFit has worked for me in building up the strength to handle the pounding of training and racing like I have been these last few years. Its also helps with my quick recovery. - Jason LeDoyen This isn't Jason's first experience with ultra distances. Just last year, Jason completed the incredible 367 mile Tarheel Ultra Run. 

By |November 13th, 2015|News|0 Comments

Athletic Lab trained NC Force Hockey Teams Dominate

In their first ever tournament as a team, the Athletic Lab trained NC Force hockey team dominated the MYHockey Tournaments Pittsburgh Veterans Cup. The U16s won the Midget Minor AA division championship, beating out the Tecumseh Shoreline Eagles 6-1. In addition to NC Force Hockey Club, Athletic Lab trains many of the most successful teams in the Triangle including the NC Elite Volleyball Club, TAC Titans Swim Club and Cary Invasion semi-pro basketball team among others. On the international / national level, teams as far reaching as the Carolina Railhawks, Vancouver Whitecaps of the MLS, US Women's National Soccer Team, and Seoul E-Land FC have used Athletic Lab's services. If you are interested in having Athletic Lab work with your team please contact us today.

By |November 12th, 2015|News|0 Comments

Mike Young presents at LAHPERD Annual Meeting

Dr. Young and Josh Guillory Athletic Lab's Dr. Mike Young recently gave two presentations at the LAHPERD Annual Conference in Baton Rouge, LA. LAHPERD is the Louisiana chapter of the American Alliance for Health, Physical Education, Recreation and Dance. AAHPERD’s mission is to promote and support leadership, research, education, and best practices in the professions that support creative, healthy, and active lifestyles. Young earned his doctorate and coached on the LSU Track & Field team while in Baton Rouge from 2001-2005. His two lectures were titled "Motor Learning Concepts all Fitness Professionals and Physical Educators Should Know and Understand" and "Applied Motor Learning Strategies for Fitness and Physical Educators." Dr. Young wasn't Athletic Lab's only representative, as 2014 coaching mentorship graduate Joshua Guillory also gave a presentation on "Developing a Strength Training Philosophy."

By |November 11th, 2015|News|0 Comments

Sunday Yoga for the Month of November

Athletic Lab is excited to announce the return of Sunday Yoga with Mary Ketterhagen starting November 8th and continuing on each Sunday in November at 10:30am. The December schedule for Yoga is to be determined. Mary is a familiar face at Athletic Lab having taught both Yoga classes as well as guest coached in Senza and Mobility classes. She is a Yoga Alliance registered 200 hour teacher and Arrichion Hot Yoga 200 hour Yoga teacher. As a teacher, it is my goal to help students develop their own practice. My motto is “BYOG ­ Be Your Own Guru!” I no longer think people need the fancy studios with lavender towels, or a teacher that tells kooky parables. All we need is the desire to improve and the willingness to work hard without self judgement. -Mary Ketterhagen Ashtanga yoga is a movement practice for refining your strength in a greater range of motion. It is a style of yoga incorporating 6 different series.

By |October 30th, 2015|News|0 Comments

The Bleep Test by Darren Bausano

[Darren Bausano is a Senior at Northern Michigan University and is currently enrolled in the Athletic Lab Coach Apprenticseship Program] The bleep test is one of the many tests we perform at Athletic Lab to assess fitness. Also known as the multi-stage shuttle run test (MSRT). The bleep test is performed to find an athletes maximum oxygen uptake, or V02 max. V02 max is more precisely measured by performing an all-out max effort test on a treadmill or stationary bike in a laboratory setting. This method can be very unpractical for many people considering the cost of equipment needed to perform this test. The bleep test is more practical for athletes in sports with change of direction in their sport due to the nature of the test, but can be used for any athlete to measure V02 max fairy accurately. There has even been a multi-level shuttle run test designed for on ice testing while skating. This test was found to be a valid and reliable comparison and more specific to ice hockey than having the test done on land (Leone et. al, 2007). The bleep test contains a series of back and forth 20 meter runs as explained below: Cones are placed 20 meters apart on a flat runnable surface A speaker plays a series of bleeps that gradually decreases the time between bleeps The athlete must run back and forth between the cones between bleeps The athlete must make it to the cone 20 meters away before the subsequent bleep If the athlete makes it to the cone before the next bleep, they must wait for that bleep before they can turn around and run the next cone The bleeps continually get closer [...]

By |October 26th, 2015|Training Info|0 Comments

The Importance of the De-Loading by Larry Strong

[Larry Strong is a Senior at East Carolina University and is currently enrolled in the Athletic Lab Coach Apprenticseship Program] Working out every single day for weeks and months going full tilt can really start to take a toll on your body. If you do any specific working out like power lifting, weightlifting, cross fit, etc., it can have a huge effect on your performance and not only because you remain stuck at plateaus but it can even cause you to regress. Having deload training built into your training will help you break through those plateaus and keep you performing at your best. What is a deload, you might ask? A deload is a short planned period of recovery (Samuels). Deloading allows you to continue training, but at a lighter intensity to allow your body and mind to heal itself and recharge so that you are ready to get back after it when your deload is over. There are several different ways to complete a deload week of training. Obviously, you could take a week off for training and do other things like going for a walk, getting massages for recovery or going to yoga to work on flexibility. As an Olympic weightlifter, I normally have built-in deload weeks in my lifting cycles every 5 to 6 weeks. During those deload weeks, the load and volume of my lifts are reduced so I can maintain my movement patterns while still allowing my body to heal, but not constantly killing myself with heavy high intensity lifting. An example of this would be for back squats: if you were working at 80-90 % of your max for 6 sets of 3 during your heavy lifting weeks, you can reduce the volume [...]

By |October 23rd, 2015|Training Info|2 Comments

Athletic Lab Weightlifting Fall Classic Results

This past weekend Athletic Lab held the Weightlifting Fall Classic. Athletic Lab weightlifter Vivianne Papp and Athletic Lab weightlifting coach Mike Young took home the best lifter award in the women's and men's session, respectively. Athletic Lab weightlifter Ryan Moravick had a great lifting day with an all-time Clean & Jerk PR at 140kg and an all-time total PR at 243kg. Here are the full results from this weekends event. Check out the photos from this weekend past event.

By |October 20th, 2015|News|0 Comments