Athletic Lab

[This is a guest blog by one of our Athletic Interns, John Grace]

Most likely, all of you “gym rats” at one time have heard of creatine and all the magical powers that come along with it. Well some of these “magical powers” are legitimate and have science to back them up. Creatine, simply put, increases muscle energy availability. Our cells store their energy as adenosine triphosphate or ATP.  The amount of ATP in our cells directly relates to the amount of work our muscles can perform.  ATP is then regenerated with the help of creatine during exercise.

Creatine is naturally produced in the body and is found in most diets in the form of fresh meats.  So why supplement with creatine, if our body already produces it?  Supplementation allows your body’s creatine stores to be more readily available for immediate use by the muscles.  Creatine, behind protein powders, is the most studied sports supplement on the market and has long been shown to increase maximum power output (lifting heavier weights, sprinting faster, etc.).

In a study published by the “Journal of Strength & Conditioning Research”, they took sixteen collegiate football players for a 10 week period and randomly put each into a creatine monohydrate supplementation group (5 grams per day) or a placebo group.  Pretesting and post-testing consisted of 1 repetition maximum bench press, squat, and power clean.  Results discovered the creatine group significantly increased strength and power, while the placebo group showed no significant change.

As you can see, these athletes improved strength and power from 5 grams a day of creatine monohydrate supplementation.  The standard dosing on most creatine products is 5 grams, but anywhere from 5g to 20g per day has been deemed safe and effective.  If you are looking to PR on your next big lift, consider supplementing with creatine.

Athletic Lab had a banner year in 2011 thanks to our amazing members. We’re looking forward to making 2012 even better and we’re excited to be improving our offerings to ensure that our equipment and services always meet the highest standards possible. We’ve recently taken member polls to determine what we’re doing well and what we need to improve upon. We’ve even formed a panel of some of our most regular members to help us improve our service and coaching. When you speak, we listen!

Additionally, we’re adding more equipment to what is already one of the most well-equipped sport performance training center in the country. We either have or will shortly the following new equipment:

• Over 200 lbs of additional “change” plates for our Olympic lifting stations
• A climbing rope for our massive pullup rig
• 9 additional kettlebells (almost doubling our existing set)
• More mini-hurdles that are used for agility training and in the WODs of our CF/Performance Fitness classes
• More elastic bands to be used for resistance in some exercises as well as assistance on pullups
• A BodyMetrix Ultrasound system for quickly and accurately determining a person’s body composition

In addition to equipment, we’re also adding more services. On Saturday’s we plan to hold Yoga for Athletes sessions. This Saturday is the first session and it’s FREE for all to try. These sessions will be lead by Reuben Schooler and cost $15 each or $54 for 4 sessions following this first week. We also now offer full body composition screening using the Bodymetrix system and should be adding additional class slots to the CrossFit / Performance Fitness, and possible the Scholastic classes shortly. 

To bring in the New Year we’re offering two promotions for our CrossFit / Performance Fitness class:
One free week of classes for New Members. Guests must have a local address. The FREE trial period begins on the date of your first class and continues for 7 days. You may come in as many times as you’d like during that period.

The second promotion is a ‘buy two, get one.’ If you sign up for 2 months of monthly unlimited CrossFit / Performance Fitness training you will receive a free month of training. That’s right….you pay for two and you get one for free. This is the perfect opportunity to try us out and see amazing results. The rules of the promotion are as follows:

• Must be a new member.
• Only applies to monthly unlimited memberships for the CrossFit / Performance Fitness classes.
• Cost of monthly unlimited membership will be amortized over 3 months ($99.95 / month).
• You must sign up for automatic payment.
• You must sign up BEFORE January 31st, 2012.

After a week break, our Scholastic Select sport performance program resumes with another 8 week training cycle. The Scholastic Select program is designed for athletes who can commit to mandatory training sessions on a regular schedule for a duration of at least 6 weeks. By making a longer commitment and following a regular schedule, we are better able to plan training that progresses an athlete to their athletic peak.

The regular and more frequent attendance provides us an opportunity to train our high school athletes with the same exacting progressions that are typically only possible with professionals and collegiate athletes who do sport as their job.  If this sounds like something that might interest you KEEP READING…

Why: Because regular and frequent attendance allows us to do our job better because we can plan a long term training progression. Athletes benefit by getting stronger, faster and more fit at NO ADDITIONAL COST. There’s a reason that NFL Professionals, the Carolina Railhawks and over a dozen Olympic sport athletes train at Athletic Lab…this is your opportunity to receive the same training experience.
Who: Any athlete aged 12-18 looking for training without compromise to be faster, more powerful and better conditioned.
What: The ultimate in sport performance training from the best sport performance training center in NC.
Where: Athletic Lab’s new training center in Cary, NC. Our new location features a 10,000 square foot training hall, collegiate style weight room, and 50 yard sprint track.
Date / Time: January 2nd through March 2nd (8 weeks). Classes are offered at 5pm on Mon, Wed, and Fri. Athletes may also attend any of our 11 other non-Select Scholastic sessions.
How to Enroll: Sign up for either a Scholastic Monthly Unlimited training membership or a Seasonal Scholastic Unlimited training membership and contact us with your intent to enroll in the Select program. Athletes who are currently members can add the Select sessions at no additional cost if they can meet the attendance requirements.
Cost: There are no additional costs to participate in the Scholastic Select Sport Performance Training above our standard Scholastic Training costs. The only requirements for admission in to the program are attendance. Here are our regular Scholastic Sport Perfomance costs:

• $200 / Month if you lock in 3 months of monthly unlimited sessions at training
• $250 / Month if you purchase unlimited monthly sessions for the duration of the program
• Existing members can add Scholastic Select training at NO ADDITIONAL COST if they are able to make the time commitment
• Any additional time remaining on memberships will roll over for use in our standard Scholastic program at the conclusion of the 8 week period. Pending demand, we may offer ongoing 2 to 3 month Scholastic Select training blocks.

Attendance Requirements: While there are no additional costs associated with participation in the program, athlete’s MUST be able to commit to the following attendance requirements:

• Attend at least 2 of the 3 weekly Scholastic training sessions per week for at least 6 of the 8 weeks
• Athletes will not be able to join the Scholastic Select training group after January 15th
• Athletes are encouraged to attend sessions outside of the Scholastic Select training sessions but these are not required
• Athletes not enrolled in the Scholastic Sport Performance sessions are not permitted to attend
• Athletes may be removed from the Scholastic Select program if they are unable to meet these requirements
• In the event that an athlete is removed from the Scholastic Select program, they will still be able to attend any of our 11 weekly regular Scholastic training sessions

Athletic Lab is proud to announce that we have added the Commercial BodyMetrix Ultrasound System and software for analyzing body composition (body fat %). The Bodymetrix system is widely recognized as a more accurate, faster and comfortable alternative to other methods of analyzing body composition. The system was heavily featured in Tim Ferris’s NY Times Best Seller “4 Hour Body” and is capable of producing detailed reports with clinical accuracy on body composition. The system is ready for use and analysis and individual analysis and reports can be purchased for $39.95 and packs of 10 analysis and reports can be purchased for $299.95.

Athletic Lab is proud to announce our first annual Olympic Weightlifting Open. This is a great opportunity for our lifters from all training groups (Scholastic, CrossFit / Performance Fitness, and Olympic Weightlifting) to participate in the sport of Olympic Weightlifting.

Date: JAN 28
Time: 8:00am - 5:00pm
Location: Cary, NC
When and where is the meet?

The Athletic Lab Open will be at the Athletic Lab on January 28, 2012.  The location is 1823 NW Maynard Rd, Cary, NC 27513.

How many competitor slots are available?

There are 30 competitor slots. Registration will close at midnight on January 19 or when we fill all the slots.

Click here to Register

Are spectators allowed?

Yes, spectators are encouraged to attend. There will be no charge for spectators.

What is the format for the meet?

This meet will be a DEVELOPMENTAL Olympic Lifting meet: the two lifts contested are the Snatch and the Clean and Jerk. You can enter this meet and compete as an individual. There will be medals for top three totals in each weight class and trophies for best male and female lifters per Sinclair Total.

GENERAL ITINERARY
Session 1 = Women + 13&Under Youth
Session 2 = Men

• 8a-9a = Session 1 weigh-in
• 10a-12p = Session 1 Lift
• 10a-11p = Session 2 Weigh-in
• 12p-2p = Session 2 Lift

What is a developmental meet?

We are placing an emphasis on ensuring novice weightlifters have a positive experience at their first meet. Specifically:

• Unsure about singlets? Singlets are optional for this event. There are more details about appropriate clothing below.
• Don’t know the rules but you want to lift? We will have a rules meeting at the conclusion of each weigh-in session to go over basic rules and good lift/bad lift scenarios.
• Unsure of how to warmup to make sure you are ready to lift when your name is called? During the rules meeting, we will also go over how to construct an attempt card and time attempts to ensure a proper warmup.
• Don’t have a coach?  A weightlifting coach will be in the warmup area if you need help deciding on warmups or attempts or if you have any questions.
• Many novice questions can be answered by the site FAQ.

Is this still an officially sanctioned meet? I need to set a qualifying total.

Yes. It is a sanctioned meet and your official score will be submitted to USAW if you so desire.

Do I have to have a USA Weightlifting membership?

Yes. You can register on the USAW website for a 1 year membership, or you can sign up on the day of the meet.

Do I have to wear a singlet?

All USAW rules will be followed, with the exception of the requirement that you wear a singlet. If you are USAW registered lifter and would like to use the total for your official records, you must wear a singlet. If you are lifting as a CrossFitter you can wear shorts and a t-shirt that allows the judges to see your knees and elbows. No baggie shorts will be allowed.

Do I have to wear weightlifting shoes?

You must wear appropriate footwear i.e. weightlifting shoes.

What are the weight classes?

Please consult our FAQ for information on age and weight classes.

What is the cost?

Adults 21 and over:

• Early registration - Until midnight January 1 - $40
• Regular Registration - Until midnight January 16 - $50
• Late registration - Until January 19 - $60
• Youth (17&under) and Juniors (18-20) – $30.

There will be no refunds. If, after registering, you cannot compete for any reason; you may contact us with the name of the athlete that is replacing you by the end of the registration period.

We look forward to seeing you at the event!
Click here to Register

Please note the following changes and closure dates as we observe the Christmas / Hanukkah holidays. See the scheduling calendar for details but the changes are as follows:
Christmas / Hanukkah Week

• Wednesday, December 21st: CrossFit @ 7am, 5pm and 7pm; Scholastic Training @ 9am and 4pm
• Thursday, December 22nd: CrossFit @ 8am and 6pm; Scholastic Training @ 9am and 5pm; Olympic Weightlifting Club @ 7pm
• Friday, December 23rd: CrossFit @ 8am and 5:30pm; Scholastic Training @ 9am; Strongman Training @ 6:30pm
• Saturday, December 24th - Sunday, December 25th: CLOSED

New Years Week (all CrossFit / Performance Fitness class times return to normal…only Scholastic time slots change)

• Monday, December 26th-Friday, December 30th: Scholastic classes will be offered at 12:30pm and 5pm only. Due to the conclusion of the 8 week Scholastic Select training cycle there will be no Scholastic Select classes this week. They will resume in the New Year with a new training cycle.
• Saturday, December 31st - Normal business hours (Scholastic and CrossFit classes offered at 11am)
• Sunday, January 1st - CLOSED
• Monday, January 2nd: Return to normal hours

Over 2 consecutive weekends, Athletic Lab’s Mike Young has educated hundreds of coaches on athletic development and sport science. As one of two lead instructors for the USTFCCCA’s Track & Field Coaches Certification, Young taught the 15 hour course in Los Angeles and San Antonio over the past two weeks. While in San Antonio, Young also instructed a course on the biomechanics of endurance running as well as a sprint seminar entitled “Breaking Barriers to Sprint Performance.” Mike is one of the most highly sought-after speakers in the United States on speed development, sprinting mechanics, and training theory. He has educated thousands of coaches and his services are employed by organizations as far reaching as the North Carolina Justice Academy to US Speed Skating to the Carolina Railhawks.

While other sport performance training centers claim to have the most qualified staff these are nothing but boastful, unsubstantiated claims. Athletic Lab’s coaches are leaders in the field of athletic development and we encourage you to do the comparison.

No Strongman Training class will be held at Athletic Lab tomorrow (12/7). We apologize for any inconvenience this may have caused. Strongman classes will return to their regularly scheduled time-slot at 6:30pm on Fridays beginning on December 9th.

As we enter into this special season of thanksgiving, we would like to thank all our clients and supporters for trusting Athletic Lab with your health, fitness and athletic performance needs. Without your support and business we wouldn’t be where we are today. We know that you have many options for places to train and we are grateful that you have placed your confidence and trust with us. Thank you and we look forward to providing you with the best possible sport performance and fitness services for years to come. Happy Thanksgiving!