Athletic Lab and Cary CrossFit will be having there 2nd monthly fitness challenge on October 3rd. As announced last month, the challenge will be held at the 6pm CrossFit / Performance Fitness session on the first Monday of every month. All members (Scholastic, CrossFit / Performance Fitness, and Elites) are welcome to attend.
What’s the Challenge? What’s at stake?
Members will complete a workout challenge against one of the members of our staff. If ANY member in the class should beat the staff member, the ENTIRE class will receive 10% off their next month’s membership and the winning member will receive 20% off. Class size will be limited to 12 with slots reserved for those that RSVP via our online membership manager. In the event that someone should beat the staff member, only 12 discounted memberships will be granted with guaranteed discounts to those who RSVP. The instructor leading the session may turn away non-RSVP’d members at their discretion (specifically, if they feel that going above our class attendance cap will interfere with class quality).
Etienne Barbara is the all-time leading scorer for the 2010 and 2011 NASL Champion Carolina Railhawks. He’s been on a tear this year and is one of the top scorers in all of North American Soccer. Etienne’s been training with us since joining the Railhawks in 2010 and has taken his game to another level. See what Etienne has to say about training with Athletic Lab and why all athletes looking to be there best should look no further for their performance needs.
The two most common critiques we receive from parents of athletes in our Scholastic program is that we let the kids rest too long or the kids aren’t exhausted when they leave training. There’s often times an expectation that you’re paying for constant vomit-inducing movement for the duration of a session and anything less is money wasted. While there’s certainly a time and a place for this type of conditioning, the reality is quite different. Hard training is easy to do. Anyone can put together a training routine that makes someone nauseous. It’s much harder to put together a training routine that is smart and effective. There are some sessions that actually NEED more rest within the session to accomplish the goals set out for the session. Interested in knowing why? Read on….
The main reason why Athletic Lab and other scientifically informed coaches use longer rest periods during certain workouts than what may be considered normal at your typical practice is because we understand that in order to work on true speed and strength work there needs to be adequate rest. The body is like a rechargeable battery. If you do something hard, the battery becomes depleted. If you let the battery recharge then it will continue to work well. But on the other hand, if you don’t recharge the battery it will quickly deplete and eventually cease to provide energy. Not only that, but there is some evidence that a skill needs to be performed in excess of 10,000 times for mastery. If the skill we’re working on is speed and strength related, and we do that skill slowly or with low force output, then we will be teaching ourselves to do the activity slowly and with less than desired power (something that’s bad even in sports with high requirements of endurance). This is not to say that an athlete does not need to do any conditioning, because at Athletic Lab we believe that is very important, but we have designated sessions for this and believe that speed and conditioning work should be separated as to not confuse the body. We have a more detailed scientific explanation below as to why the body needs adequate rest during true speed and strength work and have provided several links supporting this practice. Our top goal is to make an athlete faster and this is the best way to do it. So the next time you see some coach doing “wind sprints” to the point of exhaustion you should think twice as to what they are actually accomplishing.
ATP is the primary form of energy used in exercise and movement. Creatine Phosphate helps readily provide the muscles with more energy when the ATP energy is depleted. When the Creatine Phosphate is depleted (usually takes about 10 seconds of maximal effort for this to happen) the body goes to other forms of ways to produce energy. Sprinting is a prime example of a way to deplete this extra Creatine Phosphate. When this happens the body needs rest if we’re expecting it to continue to operate at a high level. Approximately every 30 seconds the Creatine Phosphate system can ‘recharge’ up to 50% of it’s fuel. So after 30 seconds 50% of the Creatine Phosphate would be back and ready to go (which isn’t a lot). Approximately a minute later, half of that is ‘recharged’ so 75% would be available and so on. After 3 minutes of rest, approximately 99% of the Creatine Phosphate would be back and ready to produce energy for the body. This is why rest is so important in the development of speed and strength.
To maximize the gains from the training you do you need to fuel your body like it’s a sports car. If you put low-octane fuel and expect your body to operate like a high horse-powered vehicle you’ll quickly be disappointed. Our in-house nutritional expert, Doretta Gaudreau, has helped us put together some research-based, common sense guidelines to follow to get the most out of your training. Here’s a snippet:
So, more carbs? I thought when training, I should eat more protein?
A high protein diet has been proven beneficial for athletes and weight loss, however, our bodies main fuel source is glucose which is most abundant in carbohydrates. Low glycemic carbohydrates are more favorable because they induce a lower insulin response. High glycemic index foods such as white bread and processed foods cause a high insulin response. Chronic elevation of insulin can cause hyperinsulinism which has been linked obesity, high blood pressure and several other diseases.
As part of Athletic Lab’s partnership with the Capital Area Soccer League we are responsible for training some of the best high school soccer athletes in the nation as the trainers of their Academy Boys U-16 and U-18 teams. We are brining the same exacting protocols and attention to detail used in our training center in Cary to the fields of the WRAL Soccer Complex in Raleigh. Here is a brief video illustrating the unparalleled training that is the reason that the best athletes in the area choose Athletic Lab.
Athletic Lab is pleased to announce a partnership with Capital Area Soccer League (CASL). Athletic Lab will be serving on the CASL Fitness Advisory Counsel and providing sport performance services to CASL Chelsea FC Academy U-16 and U-18 boys teams at the WRAL Soccer Center. The Capital Area Soccer League, home to over 800 teams was incorporated in 1974 as a 501 (C) (3) non-profit. The mission of the Capital Area Soccer League (CASL) is to provide instructional and competitive youth soccer opportunities that enhance character, community and love of the game of soccer. Integrated in this is the building of self-esteem, self-confidence, team work, respect for self and others, and all the inherent benefits of physical exercise.