When we’re working on speed, power or maximal strength (rather than aerobic or anaerobic conditioning or muscular endurance) you need to take sufficient rest to ensure that the body can continue to operate at the level necessary to best train those qualities. To train those qualities you need to be relatively fresh. You can not be overly fatigued and expect to train speed, power or maximal strength well. To train these them, one needs to be able to recruit muscle fibers maximally and efficiently. When someone is overly fatigued this is not possible. So while there’s certainly a time and place for fast-paced, minimal-rest workouts or portions of workouts, that would be inappropriate if the goal of that workout or portion of the workout was to train maximal strength, power or speed.Back to top
Many gyms, especially those that practice CrossFit, perform kettlebell swings so that the swing ends with the arms completely overhead. We do not. We prefer to teach what is known as a Russian kettlebell swing. The high swing is characterized by an end point where the kettlebell is completely overhead at the top of the swing and the knee and hip opened completely. This is referred to as an American kettlebell swing within the fitness community. It’s motions is longer and smoother. In contrast, we teach what is known as a Russian kettlebell swing. This is characterized by a high point right with the kettlebell directly in front of the eyes. The movement is shorter, faster and more compact.We feel very strongly that this kettlebell swing variation is superior to its American counterpart. It’s not only the original and most widely practiced version of the swing around the world, it’s also safer and a better training method than the American version. While the American version of the kettlebell swing moves the kettlebell through a greater range of motion, it places the highly unstable shoulder joint in a compromised position at the top of the swing. The shoulder joint is the most unstable joint in the human body and bearing a load overhead in a close grip position is not orthopadeically sound. Furthermore, despite claims that the greater range of motion associated with an American swing increases work (Work = Force x Distance) and therefore power (Power = (Force x Distance) / Time)), we are certain this is simply not the case in actual application. Although the range of motion in an American swing is greater than its Russian counterpart, this also requires the athlete to make a compromise in either Force or Time that easily negates any increase in range of motion. If the swing is brought totally overhead, the athlete must use a lighter kettlebell (which will likely lead to decreased Force output) to ensure they can move the kettlebell all the way to the overhead position. This somewhat obvious point is actually even greater than one might think because once the arms and kettlebell are moved beyond parallel with the ground the athlete is at a distinct mechanical disadvantage (read up on lever systems for details if you’re not a biomechanist or engineer). In fact, the kettlebell slows substantially once it passes the chest on the upswing due to this mechanical disadvantage. Basically, if you have enough hip power to get the kettlebell all the way to the American standard position overhead then you should be using more weight (or actively forcing the kettlebell down to increase the effective load of the kettlebell). The other consequence is that the time to complete the swing is significantly longer which reduces the power output. So while the American swing is the de facto technique for CrossFit competitions, we do not feel it is the best variation to be used in training outside of training specifically for CrossFit competitions.Back to top
No. Our workouts and exercises scale to any level.Back to top
We squat deep regularly. In fact, one of our beliefs is to emphasize range of motion before load. This means that if you’re unable to perform a movement through its entire range of motion that we don’t want to see you go up in weight until you can. Strength training is one of the best ways to enhance joint mobility and flexibility….but only if you are moving through the largest range of motion possible. For this reason, we squat deep to ensure you attain or maintain the range of motion that we’re supposed to have in the ankles, knees, and hips…the same range of motion that we’re all born with that allows babies to easily sit down in to a deep squat. Additionally, squatting through the entire range of motion is the only way to maximally develop the glutes (your butt). The glutes are most active only during the deepest range of motion. And because glute strength is so important in posture, running, lifting things up, etc., it’s important that we perform the movement to develop the glutes to the greatest extent possible.Back to top
At Athletic Lab it wouldn’t be unusual to see a workout that involves some form of squatting (overhead, back, front, loaded, bodyweight, etc) every day of the week. Squatting is a foundational movement that provides a high ‘bang-for-your-buck’ in terms of training stimuli. Because you’re incorporating the majority of muscles in your body to perform a squat it is a great exercise for training economy…no need to do leg extensions for the quads, leg curls for the hamstrings, and hit the “Thigh Master” for the adductors when the squat hits all those muscles at one time in a much more functional manner. Because the squat hits so many muscles at the same time it kicks your metabolism in to overdrive really quickly.
The squat also has a lot of carry over to other exercises. In fact, Russian sport scientists found that when technique in the Olympic lifts is proficient, the limiting factor is often one’s back squat max (an efficient power clean:squat ratio should be 1:1.3). The same thing has been found for the deadlift by the elite powerlifters of the famous, West Side Barbell powerlifting club. Finally, the squat is functional. It’s something we all need to be able to do well or we risk losing our ability to accomplish many simple tasks. Standing up, sitting down, picking things up, carrying heavy objects, and a host of other activities are all related to our hip and leg strength and mobility. Once we lose either the strength, range of motion, or both to perform a full deep squat we are on the road to a lower quality of life where we’re unable to do many seemingly simple actions.
The squat is a great movement because, if performed with appropriate technique over a complete range of motion, it can boost strength, metabolism, mobility, and increase a person’s performance in other exercises as well as in life.Back to top
As stated on our website and at the point of sale, our 10 session punchcard memberships expire after 3 months. Please keep this in mind because time flys and it’s easy to lose track of how much time has passed since your last training session. 3 months is rougly 14 weeks so clients should have more than enough time to use their pre-paid sessions. As mentioned at the point-of-sale, this expiry is designed to ensure you’re getting something from the training and not wasting your time and money. Detraining occurs quickly and we want to see you continue your physical development with some continuity of training. Un-used sessions may be ‘re-purchased’ for an additional $7.50 per session up to a maximum of $50.Back to top
This is a common misconception. Without pharmaceutical intervention, women don’t have the hormonal capacity to put on muscle mass like a man. With our training sessions you will lose body fat and build lean muscle mass, but you won’t look like a body-builder…we promise.Back to top
The punch card memberships expire as an incentive for you to get better. The punch card memberships are sold in allotments of 10 sessions and you have 3 months in which to use those sessions. We strongly feel that if you are not attending 10 sessions in 3 months that you are wasting your time and ours. We work hard to produce results in our clients and athletes and we care about your success. This requires dedication and commitment on your part. We would rather not take your money than have you pay us and see no results. If you commit to our training plans you will find that you’ll achieve all your performance and fitness goals.Back to top
This depends on your goals. In most cases, for athletes competing or practicing for their sport, 2-3 times per week is ideal. 3 times per week will typically yield better performance gains as long as it can be fit in to the training schedule. At 2 times per week, performance gains will still be made however if attendance drops to 1 time per week then the best one can hope for is maintenance of prior training adaptations.
The same holds true for our Performance Fitness class. Most clients attend 3 times per week however those with special performance goals will often attend up to 5 times per week. As with most things fitness related, the effect is dose-dependent. The greater your frequency and commitment the greater your rewards will be.
That’s tricky. Typically we are training people from 6 or 7 am until 7-8 pm in the evening. But we’re not always on site. We train people at Wake Med Soccer Park, Cary Academy, NCSU, and several local parks on an almost daily basis. On almost every day we are on-site from 8-9 am and then 11-7 pm however it is best to call before visiting if you are interested in taking a tour of the facility or speaking with one of our staff. We can be reached at 919-617-1472.Back to top
Yes….and no. If your sport requires speed, power, strength and agility then we do sport specific training. If you’re expecting ‘training for baseball catchers’ or ‘specific exercises just for soccer defenders’ then you might be a little disappointed. The fact is that anyone who sells you specific training for sport positions, and even to some extent specific sports, is selling you a bag of wind. Many of the super-specific exercises touted as ‘sport specific’ are gimmicks more than effective training.This is especially true for developmental athletes. Athletes younger than 20 years old should train largely as generalists and progress to greater and greater sport specificity over time. This is what years of sport science research recommends and this is how we train our athletes.Back to top
Yes. Research has proven that well-supervised strength training can be an integral component of not only injury prevention but also performance enhancement in developing athletes. Although myths persist that weight training will stunt growth and harm bones and joints there is no (NONE!) research to support this notion and there is overwhelming evidence to suggest that appropriately implemented strength training can help in motor development and athletic performance. As with all program planning, appropriate progressions which are age and developmentally appropriate will be employed to ensure that the training is both safe and effective.Back to top
We take athletes who are 14-23 years old in the Scholastic training session however we will take younger athletes at our discretion. The average age in the class is 17.Back to top
We have a great blog entry on what to expect. You can read it here.Back to top
In most cases, the answer is a resounding “yes.” One of the things we do best is develop training plans that fit for every circumstance and this includes cases of injury. Research and years of anecdotal evidence suggests that recovery and return to fitness will be significantly faster if you train safely and appropriately while recovering from the injury.Back to top
We are not a health club. We are a training facility with hands on coaching from world class coaches. The level of instruction and the individual attention means that we cannot compete with high-volume, low-quality for low prices. With that said though, Athletic Lab provides real results that are a true value for the price of the class.Back to top
No. While it certainly helps, most people that join our Performance Fitness class do not enter with a high level of fitness. We limit the size of all our classes to ensure optimal coach-to-client ratios. This allows us to scale every workout to the fitness levels of each client.Back to top
No. While we do provide special training for elite and emerging elite athletes we also train athletes and the general population.Back to top