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The Effects of Breathing on Sport Performance By Harrison Yi

[Harrison Yi received his bachelor's degree in Business Management with a focus on entrepreneurship from Texas Tech University. Harrison is currently a part of Athletic Lab's coaching mentorship program.] The importance of inspiratory and expiratory muscle training has long been an area of focus in healthcare and general wellness in the public. Most commonly seen in different types of meditation, yoga, and movement and mobility training, focused and purposeful breathing has been shown to have therapeutic, stress reducing effects. These days, it is common for competitive athletes to implement some sort of dedicated breath training on low intensity or rest days. More sport specific training sessions by nature will also work breath training that is related to the sport. Powerlifting, for example, has a breathing/bracing component to the sport that is a skill that the athletes work on most training sessions. Breathing patterns will be different when comparing ballistic movements (e.g. sprinting) to slower rates of force development (e.g. long distance running). Breaking this down even further: athletes playing different positions in the same sport will have different respiratory patterns. In American football, a quarterback, kicker, and running back will cover wide-ranging respiratory inputs and outputs. Main points of discussion will be sport-specific considerations and respiratory patterns along with   inspiratory warm-ups, training, and diaphragmatic breathing. Sport-Specific Influences on Breathing One study looking at the respiratory differences in the sports of basketball, handball, soccer, and water polo set out to find if any anthropometric/demographic qualities correspond with lung capacity and function.1 The cross-sectional study tested 150 male athletes that played at an elite (national/international) level of their sport for at least 15 hours a week. Anthropometric evaluations measured height, weight, body fat percentage, and ultimately, BMI. [...]

By |2018-08-14T16:07:12+00:00August 14th, 2018|Training Info|0 Comments

Early Sampling vs. Early Specialization By Sharan Gopalan

[Sharan Gopalan achieved his bachelors and masters in the field of Computer Science. He has been coaching soccer at YMCA and NCFC Youth over the past 2 years as a volunteer and is an aspiring youth soccer coach. He will returning to university to pursue his masters in sports science. Sharan is currently a part of Athletic Lab's coaching mentorship program.] How do you develop talented athletes? Practice makes perfect, as the age-old saying goes. So why not have them train repeatedly and deliberately from a young age? Surely that ought to do it? Probably not the best idea. For years, practitioners and researchers have been debating the merits of early specialization versus early sampling and the argument rages on. Let’s get a hold on what these terms mean before moving ahead with the discussion. Specialization in sport, as the name suggests, simply means picking a sport and sticking with it through dedicated practice sessions. Athletes accumulate hour upon hour of practice and training time in that one sport and its movements, which is collectively termed as deliberate practice. This is a performance-driven approach where the sole aim is to improve the athlete and prepare them for competition. Sampling on the other hand involves athletes playing different sports and getting a feel for different kinds of movements. Athletes spend more time playing games and performing different activities, collectively termed as deliberate play. The goal here is to create a fun and engaging environment that affords well-rounded development of the athlete (1). On the face of it, there doesn’t seem to be anything innately wrong with either approach. However, the key aspect is timing. Guided by Ericsson’s theory, proponents of early specialization suggest that deliberate practice [...]

By |2018-08-07T14:42:49+00:00August 7th, 2018|Training Info|0 Comments

Member of the Month: Ram & Thulasi

Athletic Lab is home to professional athletes, young kids and adults looking to get in the best shape of their lives. Our community is an incredibly diverse group of goal-oriented and hard-working individuals. Each month we highlight one (or more) of our members in our member of the month feature. For the month of August, we've chosen the husband and wife team of Ram and Thulasi. They are both members of our Performance Fitness Program. You can also check out our previous members of the month here. ___________ Name: Ram Danabalou What city were you born in? Pondicherry, India What do you do when you're not working out at Athletic Lab (occupation, hobbies, etc)? I am a Project Manager at DCRI (Duke Clinical Research Institute). I enjoy movies, reading and hanging out with friends. What's your favorite exercise? Least favorite? The least favorite are plate push/sled push - Apart from my wife, it really does take my breath away . My favorite are BW & Back squats. What do you feel has been your greatest accomplishment since you started training at Athletic Lab? That I can pass my wife in certain WODS?  What motivates you? Looking to enjoy another day healthier and fitter than I was yesterday. I remember the very first day at AL and almost being passed out after 10 -15 minutes. The camaraderie of my fellow Athletic Lab'ers and the affinity with the extraordinary AL personnel have helped me come a long way in my journey to a healthier me. ___________ Name: Thulasi R What city were you born in? Chennai, India What do you do when you're not working out at Athletic Lab (occupation, hobbies, etc)?  I am a Business Operations Manager at Cisco Systems Inc.  I enjoy Gardening  and  running outdoors. What's your favorite exercise? Least favorite?  My [...]

By |2018-07-26T18:08:42+00:00August 2nd, 2018|News|0 Comments

Optimizing Hypertrophy Training by Robert Duncan

[Robert Duncan achieved his bachelor of science in exercise science from Appalachian State University  and masters in Kinesiology and Sports Studies from East Tennessee State University. He has participated in multiple internships with high schools, at the collegiate level, as well as in the private sector.  Robert is currently a part of Athletic Lab’s coaching mentorship program] Why exactly do people go to the gym and resistance train?  Whether it is to improve performance in sport, change body composition, or to get “tone” you may not be training with the right intensity to optimally stimulate a hypertrophic response.  Muscle hypertrophy is the technical term for muscle growth, and it refers to the increase in the size of your muscle cells. The most efficient way to produce a hypertrophic response is high-intensity resistance training, equal to or greater than 80% 1RM and eccentric contractions at 100 - 120% 1RM. It is at these intensities that integrated electromyographic activity has been shown to increase. This elevated neural activation contributes to an increased muscle tonus, an electrophysiological phenomenon, and to strength gains early on in the training period, with muscle hypertrophy contributing to further strength increases later in training. With the increase in the cross-sectional area of a muscle being directly correlated to the increase in maximum force production potential of the muscle. Muscle tonus refers to an increased ionic flow across the cell membrane and gives the muscle a firm appearance. Thus, if toned muscle are the goal, strength is the best method for achieving this appearance. To begin, previous research has shown training with loads at or above 80% 1RM and eccentric contractions at or above 100 - 120% 1RM allow for 10 reps at the [...]

By |2018-08-03T13:39:51+00:00August 1st, 2018|Training Info|0 Comments

Registration Open for Athletic Lab Weightlifting Fall Classic

Athletic Lab will host it's annual Weightlifting Fall Classic on Saturday, September 22nd. If you're an experienced weightlifter, it's time to lock down your next competition at one of the best meets you'll find in the state. Athletic Lab's Fall Classic is a great stand-alone meet, or the perfect primer for the North Carolina State Championship. If you're new to the sport, there's never been a better time or venue to get your feet wet. Athletic Lab weightlifting meets host all weight classes, age divisions, and skill levels, and do their best at making it a memorable experience. Every meet is peppered with new faces along with coaches and veterans showing them the way. Early-bird registration pricing offers a 20% discount and is available through the end of the day, August 18th. Don't miss out on your t-shirt, medal, and good time! Follow the link below to register.     Register NOW!   Check out some pictures from previous meets Athletic Lab Summer Classic 2018 Athletic Lab Winter Classic 2018

By |2018-07-26T18:08:00+00:00July 23rd, 2018|News|0 Comments

Mike Young delivers 2 day workshop in Taiwan

Athletic Lab’s Dr. Mike Young recently put on a workshop in Taiwan. Young presented on Speed & Power Development at the 2 day event in Taipei City. The event was sponsored by Taiwan Fitness Industry Association and Lead Maker. If you are interested in having Dr. Young or any other Athletic Lab staff lecture or provide a private workshop for your organization please contact us for details.

By |2018-07-21T16:46:09+00:00July 21st, 2018|News|0 Comments

Time Change for Evening NCFC Youth Soccer Fitness

Beginning on July 23, 2018, Athletic Lab’s North Carolina FC Youth evening classes will now begin at 6:15 pm rather than 6 pm. Classes will remain 75 minutes and finish at 7:30 pm. For the duration of Summer, the schedule for the NCFC Youth soccer fitness program is as follows: Monday, Wednesday & Friday at 1:30 pm and 6:15 pm Athletic Lab is the training center and sports science providers for the NCFC Professional team and the North Carolina Courage team. Find out details about our soccer fitness program here.

By |2018-07-20T19:17:43+00:00July 20th, 2018|News|0 Comments

Athletic Lab Combined Events Athletes Excel

Three decathletes from the Athletic Lab Track Club recently competed in national and international competitions. Devin Cornelius and Jack Flood competed at the Pan American Cup decathlon in Ottawa, Canada. The event took place as part of the Canadian National Championships and featured some of the top multi-venters in North America. Both had strong first days in the 2 day event. After the first day, Devin stood in 3rd place and Flood in 6th place. After Day 2, Flood finished the event in 3rd place with a personal best score of 7,376. This is the second best score in club history. Despite a no-height in the pole vault on Day 2, Cornellius completed the event with a strong overall showing. The club’s longest standing and most decorated member, Jef Souza, also turned in a great decathlon. Souza competed at the 2018 National Masters Combined Event Championships where he won the event with the top score (7,055) of all age categories. Jef has been training with Coach Mike Young since 2008 and holds six American records and has won seven World Championships.

By |2018-07-25T15:21:53+00:00July 20th, 2018|News|0 Comments

Member of the Month: Hope Weant and Sam Steger

Athletic Lab is made up of a diverse group of goal-oriented and hard-working individuals. That's why we take a moment each month to highlight one (or more) of our members in our member of the month feature. For the month of July, we've chosen Hope Weant and Sam Steger. Hope and Sam recently competed in our Summer Weightlifting Open. Both Hope and Sam are members of our Weightlifting Team. You can check out our previous members of the month here. Name: Hope Weant What city were you born in? Winter Haven, FL What do you do when you're not working out at Athletic Lab (occupation, hobbies, etc): I am a neuroradiology nurse practitioner at Duke Hospital.  I enjoy hanging out with my friends and eating/making yummy foods and traveling.  I also love exercising with our awesome dog Heinz. How long have you been a member at Athletic Lab? 5 years. My mother in law Ginny Weant started going to Athletic Lab first then she got me and Aaron (husband) to join. What's your favorite exercise? Least favorite? I love cleans, body weight squats and dumb bell snatches.  I know this is a game but I love handball.  I hate ALL the animal walks and thrusters equally and passionately. What do you feel has been your greatest accomplishment since you started training at Athletic Lab?  Being around the people at Athletic Lab has challenged me and pushed me to do things that I really never thought I could do.  Since starting Athletic Lab 5 years ago I have ran 1 marathon, 6 half marathons, 1 marathon relay, competed in 3 crossfit competitions, and 1 olympic weightlifting competition.  I never did any of those things before starting Athletic Lab.  I can honestly say that I don't [...]

By |2018-07-03T15:28:22+00:00July 4th, 2018|News|0 Comments

Athletic Lab Weightlifting Summer Classic Results

Athletic Lab hosted it's annual Summer Classic Weightlifting meet on Saturday, June 30th. Check out the full results and medal winners below: Summer Classic Results Summer Classic Medal Winners Athletic Lab hosted 80 Weightlifting competitors from all over North Carolina and surrounding states. This marked the largest single-day meet yet, topping the Winter Classic held earlier this year. Athletic Lab strives to continually improve the competitor experience, and the ever-growing turnout is a testament to its delivery. Successes were plenty throughout the day with several qualifying totals being met. Many first time competitors got their feet wet on the same platform as experienced veterans of the sport, continuing to fuel a large culture of weightlifting in the Southeast region. High quality photos from the meet can be found here. *Click here to sign up now for the Athletic Lab Weightlifting Fall Classic for early-bird pricing!

By |2018-07-26T18:07:51+00:00July 3rd, 2018|News|0 Comments