FAQs on the Squat by John Evans

[This is a guest blog by John Evans. John is an Exercise Science major at Slippery Rock University in Pennsylvania and a former Athletic Development Intern at Athletic Lab]

Being that I am an undergraduate student at Slippery Rock University, I am frequently asked a multitude of questions from my peers in the field. One of the most common subjects of interest I am asked about are deep squats. Here are some questions and comments I hear day to day, and some of the answers I respond with:

Question: Why squat to depth if I don’t hit those joint angles in my sport?

Answer: Although this seems very rational due to the principle of specificity, it is not entirely true. If your a speed-power athlete, acceleration mechanics are going to put most athletes into deep hip, knee, and ankle positions. To run fast, you have to accelerate well. In addition, squatting deep can strengthen the hip, knee, and ankle thus decreasing the likelihood of injury.

Question: Can’t I just squat to parallel and get the same effect?

Answer: This is a loaded question, and promotes many other questions. For example, are you squatting to the same depth every time? Is your technique proficient as the weight goes up? Do you compromise depth as the weight goes up? How strong is your back? Often times as the weight increases during “parallel”, the quality and safety of the rep goes down.

Comment: Deep squatting is going to hurt my knees!

Answer: While it is true that deep squatting can produce more torque on the knee, the weight is usually lighter relative to a parallel squat. If done correctly, this allows quality to go up while maintaining safety. Squatting to depth may help strengthen […]

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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 2nd, 2014|Uncategorized|0 Comments

Athletic Lab 2014 Labor Day hours

In observance of Labor Day, Athletic Lab will feature a modified class schedule. Please note the following:

9am CrossFit & Foundations Class

10am Scholastic Speed & Performance Fitness / CF Strength Class

11am Scholastic Strength & CrossFit

12pm Weightlifting

We will resume normal training hours on Tuesday.

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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 |August 27th, 2014|News|0 Comments

Register for the North Carolina Weightlifting State Championships

North Carolina Weightlifting State Championships hosted by Athletic Lab

Youth, Junior, Senior, and Masters weightlifters will take to the platform to determine who is the best in the state of North Carolina.

To compete in the North Carolina Weightlifting Championships you must:

Be a registered member of USA Weightlifting.
Have competed in at least one sanctioned weightlifting event. (No first-time lifters please)
Live in the state of North Carolina or be a registered member of a North Carolina based weightlifting club.

Register for Event
October 25th, 2014
Medals will be awarded to individuals according to weight class categories along with Masters age and weight classes.

We will award best male team and best female team to the weightlifting club with the highest sum of up to five individual’s Sinclair Malone-Meltzer totals.

Awards will also be given to best overall male and female lifters.

Session start times to be announced as we approach event capacity (or one week prior to the event)

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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 |August 27th, 2014|News|0 Comments

Athletic Lab’s Mike Young Provides Research & Education

In the past 2 weeks, Athletic Lab owner Dr. Mike Young, has conducted research at the US Olympic Training Center in Chula Vista, CA; presented at the prestigious Speed Summit in Chicago, and lectured to Jamaican youth soccer players in Montego Bay, Jamaica.

Young has been the sport biomechanist for the US shot putters for the past 12 years during which time they are consistently ranked among the very best in the world and have won multiple World Championship and Olympic medals along with setting National Records. His trip to Chula Vista marked his 3rd of 2014 to the Olympic Training Center as part of his continued work with elite track & field athletes for USA Track & Field.

Shortly after, Young travelled to Chicago where he gave two presentations at the Speed Summit. The slidedeck for one of his presentations is below. This marked his 3rd appearance out of the 5 year history of the Speed Summit which brings together world leaders in the field of speed development.

Then Young travelled to Jamaica where he spoke to Jamaican soccer players and members of the Atlethico Union Track Club.

Coaching Sprint Mechanics. What to look for. What to say. from Mike Young

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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 |August 22nd, 2014|Uncategorized|0 Comments

Bring a Friend Week (August 25th-30th)

For the week of Monday August 25th through Saturday August 30th, Athletic Lab is extending an invite to all members to bring a friend for free. Members are welcome to bring as many friends as they’d like as often as they’d like to come for the entire week. There’s no commitment on their part and all they’ll need to do is sign our waiver the first time they’re in. If your friend signs up our standard $50 referral bonus will apply.

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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 |August 18th, 2014|News|0 Comments

Strength class returns August 25th & Scholastic Program Update

On Monday August 25th, Athletic Lab will be restarting our hugely successful Strength program. On average, members who participated in the Athletic Lab Strength program improve their maxes in the squat, press, front squat and deadlift by over 10% in just 7 weeks and gave the program rave reviews.

The Athletic Lab Strength program is a specialized 8 week training block with periodized progressions designed to enhance basic barbell strength. Barbell strength is foundational to performance in many strength sports like Olympic Weightlifting and CrossFit. In fact, many CrossFitters will find that they are able to significantly improve their CrossFit performances JUST by getting stronger. The program will take place during our 7am and 7pm Monday, Wednesday, and Friday classes.

The class will occur DURING our normally scheduled CrossFit classes at those time slots. As a result, our Performance Fitness members who attend during those time slots will do the Strength workout of the day rather than the workout seen in our other daily time slots. Those who sign up specifically for the Strength block will be required to pre and post test, will receive a plan with customized prescribed weights for each session, and will be expected to attend ONLY Strength sessions. If you meet these requirements please speak to an Athletic Lab staff member about switching their membership to the lower priced Strength Membership options.  Once completed, you may return to your prior Performance Fitness membership. If you’d like to continue to have access to all of our Performance Fitness classes you can keep your existing membership exactly as it is. The Strength program will start on 8.25.14.

STRENGTH PROGRAM DETAILS

Schedule: Mon, Wed, Fri. Meeting at 7am and 7pm. Each class will be approximately 1 hour.
Duration: 8 weeks
Expectation: We would like […]

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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 |August 14th, 2014|News|0 Comments

Flat Rate Monthly Family Plan

Athletic Lab is proud to announce our flat rate family membership plan. The plan is designed to provide an affordable way for entire families to train at Athletic Lab and take advantage of all our group service offerings. This membership will allow adults to attend unlimited Performance Fitness (including Cary CrossFit) classes. Youth and high school athletes will have access to unlimited Scholastic group training classes. For context, our Scholastic Sport Performance 3 month monthly unlimited group training rate is $250 / month for per person and our Performance Fitness 3 month monthly unlimited rate is $160 / month / individual. This means that a family of four Scholastic athletes would save 65% off their membership and a family of 2 adults and 2 youth athletes would save 57%. Even at 3 individuals the rate is still a HUGE discount!

Here are the details of the membership:

$350 / month for up to 4 individuals
Additional family members may be added at $50 / month
Individuals may be any combination of adults and / or kids living under the same household (proof of residency may be required)
There is a 3 month minimum commitment
No refunds or accounts holds will be given
Payment must be made automatically by bank draft
Your account will be billed monthly
No additional discounts may be applied

If you’re interested in taking advantage of this amazing offer please contact Athletic Lab today at info@athleticlab.com or 919.617.1472.

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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 |August 14th, 2014|News|0 Comments

Athletic Lab athletes dominate pre-season testing

This past week, a few of our collegiate athletes made their way back to school for their pre-season. Haley Patsey and Kelsey Reeves, two athletes that completed our University Soccer Prep 8-week program, passed all of their fitness tests for the East Carolina University women’s soccer team. Haley and Kelsey were two of only three women to pass all of their pre-season tests. Kelsey placed first on the team in pre-season testing scores and Haley finished 3rd among the team. They put in a ton of effort over the summer to prepare themselves for their upcoming season. See the ECU pre-season leaderboard below. Well done ladies. Best of luck as you begin your season.

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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 |August 12th, 2014|News|0 Comments

Sydney Anderson commits to Notre Dame

Athletic Lab athlete Sydney Anderson committed to the University of Notre Dame to continue her athletic career. Notre Dame is currently ranked 14th in the NCAA Division-I standings. Sydney currently plays lacrosse for Cardinal Gibbons High School. Congrats, Sydney.

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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 |August 11th, 2014|News|0 Comments

Sasha Betz & Jessica Swanson take 3rd at High Gravity Games

Athletic Lab Performance Fitness Competition Team members, Sasha Betz and Jessica Swanson, took 3rd place in the scaled division of the High Gravity Games at CrossFit Embark. Over the course of the day, the ladies came in 4th, 2nd, 3rd, 1st, 4th, in the five events, respectively. Nice job, ladies.

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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 |August 11th, 2014|News|0 Comments