We offer two options for age-group athletes. Younger athletes who have completed 5th grade but not yet completed 8th grade may enroll in our Scholastic Prep program. Older athletes who have completed 8th grade but not yet entered college may enroll in our Scholastic Sports Performance program. We use these cut offs to ensure that athletes have the physical and social maturity to enter the program.test
Athletic Lab reserves the right to bill private training clients for a missed scheduled session that has not provided 24 hours advanced notice.
We understand that members sometimes leave early. That’s why our early termination policy is as fair and transparent as possible. All that we ask is that members pay for the difference between the discounted monthly rate they have received as a result of their longer commitment and the rate of the next longest commitment term they have completed times the total number of months the member was with us. For example, if a member initially signed up for a 12 month contract at a rate of $150 / month but only stayed 7 months they would pay the difference between the rate they were paying ($150 / month) and the next longest term (6 month rate of $160 / month for a differential of $10 / month) for a total of 7 months ($70).
No. While we do provide special training for elite and emerging elite athletes we also train athletes and the general population. If you spend enough time at Athletic Lab you’re sure to meet elite and professional athletes from a variety of sports.
No. While it certainly helps, most people that join our Performance Fitness program 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.
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.
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.
One of the most common questions we receive via email or phone is what to expect from our CrossFit class. People are wondering whether it’s appropriate for an out-of-shape individual. Or someone with an injury. Or for non-athletes. The answer is that it’s perfect for all of the above. In our CrossFit classes, the goal is to train the everyday person, former-athletes, non-athletes and ‘weekend warrior’ types to have fitness and functional capacity levels ordinarily reserved only for highly trained athletes. The class incorporates principles of Gymnastics, Powerlifting, Olympic Weightlifting, Martial Arts, Military, and sport training in to one hybrid training protocol to allow the member to achieve higher levels of fitness than they ever have. All activities, exercises and loads are scaled so that everyone will be able to truly challenge themselves but workout safely regardless of the fitness level they enter the program with. Instruction on technique, rhythm, and method of execution is given throughout the session to ensure safety and quality of movement.
After only 2 weeks you’ll notice significant improvements in your fitness, body composition, and functional capacity. If you’re using the class as a means of training for another sport you’ll start to see performance gains right away as well. The class will challenge you physically and mentally but once you’ve had a taste you’ll keep coming back for more.
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.
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.
We are open from 6am to 7pm or 8pm every weekday. We are open both Saturday and Sunday with limited hours. Open gym is available during all business hours even when there are not scheduled classes. Additionally, we train people at several off-site facilities and local parks on an almost daily basis. Our schedule is posted online but if you would like to set up a tour of the facility or a chance to speak with one of our staff we can be reached at 919-617-1472.
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.
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.
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.
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 flies and it’s easy to lose track of how much time has passed since your last training session. 3 months is roughly 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.
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.
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.
No. Our workouts and exercises scale to any level.
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.
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.