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Athletic Lab Sport Performance Podcast: Episode #11 – James Baker

Episode #11 features James Baker. James is a Physical Education teacher and Strength Coach for St. Peter's High School in Gloucester, UK. At St. Peter's James developed the Elite Performance Pathway (EPP), a system focusing on the development of youth athletes in the school system and developing strength, speed, power, and agility from the ground up. James also owns Proformance, a performance company focusing on sport training and high level educational content for sport scientists and coaches. This episode discusses: The Elite Performance Pathway model. Strategies of implementation. How to get buy-in from parents and the school system to start a physical development program. The goals of the EPP program. Testing used in the program Different strategies to improve nutrition habits in youth athletes. James Baker contact info: Twitter: @proformanceteam Website: www.proformance.pro You can listen to all of the previous podcasts HERE.

By |2017-04-12T19:27:03-04:00March 9th, 2017|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #10 – Dan Pfaff

To kick off 2017, we sat down with legendary Track & Field coach Dan Pfaff. Dan is currently the Head Jumps Coach and Multi-Events coach at Altis in Phoenix, Arizona. He has been the coach of multiple Olympic medalists including gold medalist and world record holder in the 100m, Donovan Bailey. His most recent medalist came in 2012 with long jumper Greg Rutherford. He as also coached at power-house Track and Field programs at LSU, University of Texas, and the University of Florida. This podcast includes topics on: A brief coaching history. Ideas on training intensities, volumes, and densities. The general to specific training continuum. Training strengths and weaknesses. Mechanical models of sport and when to deviate. When and why to make technical changes and how to decide if investing the time is worth it. Plan A, Plan B, and Plan C scenarios. and more... If you liked this podcast, you'll love: Episode #3 - Nick Winkelman Episode # 1 - Mladen Jovanovic

By |2017-04-12T19:28:08-04:00January 6th, 2017|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #9 – Q&A with Mike Young

Another Q&A session with Mike Young on all things speed. This Part 2 of a two-part series on sprinting and speed development. Part 1 was a discussion of much of the current research surrounding sprinting. The second installment is complementary to Part 1 and will discuss the application of that research - how we get people fast. Discussion topics in Part 2 include: Guidelines on sprint volumes and rest. Autoregulation of training based on speed decrement. Max strength qualities vs. reflexive qualities and why we need to develop the spectrum. Developing concentric and eccentric force generating capacity in the weight room Ideas on reducing overuse injuries in sprinting. If you liked this episode, you'll love: Q&A on Olympic lifting for sport with Mike Young Velocity Based Training Q&A with Dan Baker

By |2017-04-12T19:28:29-04:00December 8th, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #8 – Q&A with Mike Young

Another Q&A session with Mike Young on all things speed. This will be a two-part series on the research of speed and the application of speed training on the track and in the weight room. Listen to the previous Q&A with Mike HERE and listen to all of the previous episodes on iTunes Discussion topics in Part 1 include: The definition of speed as it relates to the track and field and court sports. Characteristics of acceleration and max velocity. The debate on horizontal vs. vertical forces in sprinting. Debunking some research on horizontal forces in sprinting. Posture and it's impact on speed.  

By |2017-04-12T19:28:58-04:00November 14th, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #7 – Dan Baker

Episode #7 of the podcast features Dan Baker. Dan is a strength and power coach, researcher, and educator. Dan has a PhD in sport science specializing in velocity based training, and strength and power training. Dan was the strength coach for the Brisbane Broncos for nearly 20 years and won league titles in 1997, 1998, 2000, and 2006. Dan also serves as the president of the Australian Strength and Conditioning Association. This podcast will discuss many aspects of velocity based training protocols and his experiences with the technology over the course 20 plus years. Topics include: The availability of velocity based training (VBT). How the use of VBT changed over the years. VBT and intent during the session. Prediction of 1RM power and strength tests using VBT. VBT as a means of measuring readiness. How to lift hard and stay fresh during the in-season. Coaching intuition.

By |2017-04-12T19:29:14-04:00October 28th, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #6 – Keith Scruggs

In Episode #6 we interview Keith Scruggs, a PhD student and Performance Coach from the University of South Carolina. Keith studies Motor Learning and Behavioral Sciences at USC. Keith earned his Master's from East Tennessee State University (ETSU) working under Dr. Mike and Dr. Meg Stone. He has also served as a Performance Coach at the Lake Placid Olympic Training Center working with the Bobsled and Skeleton athletes. In this podcast, discussion includes: Diversifying skills in athletics. How and when to give feedback. Early specialization and when it is appropriate to specialize in one sport. The role of practice variability in novice vs elite athletes. Improving and assessing skill retention. You can listen to previous episodes HERE.  

By |2017-04-12T19:29:32-04:00October 8th, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #5 – Q&A with Mike Young

In Episode 5 of the Athletic Lab Sport Performance Podcast, Mike Young tackles many common questions regarding using the Olympic lifts for sport: Why use Olympic weightlifting for athletic development Guidelines on sets and reps Preferences on power snatch vs. power clean Should we use hang, power, or full variations and reasonings why How to use different variations during the training year Strategies on building work capacity with the lifts (EMOM, complexes, etc.) What if we can't Olympic lift Check out the podcast with Mike below. If you enjoyed the podcast head over to iTunes and subscribe to our podcast to stay up to date on the latest episodes.

By |2017-04-12T19:29:47-04:00September 19th, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #4 – Ryan Horn

Ryan Horn is Director of Performance for the Wake Forest University Men's Basketball Team. He's in his third year with the team and spent previous years coaching at Tulsa, VCU, Robert Morris, and Liberty University. This episode covers challenges as collegiate strength coach, managing fatigue at home and on the road as well as managing detraining throughout the year. We discuss aspects of his return to play and return to performance continuum and lastly if and how to implement plyometrics for basketball players. To listen to past episodes click HERE.

By |2017-04-12T19:30:06-04:00September 5th, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #3 – Nick Winkelman

This episode will feature Nick Winkelman. Nick is the Head of Athletic Performance & Science at the Irish Rugby Football Union. He has earned a PhD from Rocky Mountain University with an emphasis in motor learning and sprinting. Nick is formerly the Director of Education and Performance at EXOS where he headed the NFL Combine Prep and worked with athletes from the MLB, NBA, NHL. The episode covers aspects of the demands of rugby and how to meet these demands through speed training, the weightroom, and conditioning. Thoughts on the weekly setups for the off-season and the in-season and the types of monitoring tools the rugby teams are using and how they are implementing and making changes in training based on those tools. You can check out previous episodes HERE

By |2017-04-12T19:30:28-04:00August 22nd, 2016|Podcast|0 Comments
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Athletic Lab Sport Performance Podcast: Episode #2 – Greg Everett

Greg Everett is a weightlifting coach and owner of Catalyst Athletics, the author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Director of American Weightlifting. When you think of weightlifting and weightlifting education in the U.S., Greg is at the top of that list. In this episode we'll discuss three main ways to become a successful coach and athlete in the U.S., training plans, variation in training, the use of plyometrics in weightlifting and training for the Masters athlete. We'll be doing some Q&A session with Dr. Mike Young in our future episodes. Continue to email your questions to john.grace@athleticlab.com to have them answered on our podcast.

By |2017-04-12T19:31:19-04:00July 29th, 2016|Podcast|0 Comments
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The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.

Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4. 

Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.

Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.

Congratulations, Patrick, on an outstanding achievement!

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Open post by athleticlab with ID 18060967151501744
The matches are over but we'd like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour. Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.  Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country's top rising professionals. Athletic Lab has had the privilege of being a part of Patrick's performance journey, and we're incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement. Congratulations, Patrick, on an outstanding achievement!

Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_

Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.

Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

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Open post by athleticlab with ID 17933162355339138
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_ Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium. Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.

#athleticlab #iloveal #cary #fitness #mobility

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Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big. #athleticlab #iloveal #cary #fitness #mobility

Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

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Happy Mother’s Day to all our strong moms. ⠀ ⠀ #mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps.

#BeTheStandard

#velocitybasedtraining #vbt #powertraining #strengthandconditioning

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Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps. #BeTheStandard #velocitybasedtraining #vbt #powertraining #strengthandconditioning

Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

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Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd #BeTheStandard #velocitybasedtraining #vbt #morepower

We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint.

To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting.

🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio

#BeTheStandard

#strengthcoach #sportsperformance #trainingsession personaltrainer fitnesscoach physicalpreparation coachingeducation alca highperformance ltad athleticdevelopment weightroom weightliftingcoach strengthandconditioning exercisescience kinesiology speedtraining sprinttraining

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We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint. To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting. 🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio #BeTheStandard #strengthcoach #sportsperformance #trainingsession personaltrainer fitnesscoach physicalpreparation coachingeducation alca highperformance ltad athleticdevelopment weightroom weightliftingcoach strengthandconditioning exercisescience kinesiology speedtraining sprinttraining

CONTACT INFO

Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com

athleticlabacademy

455 9,436

High performance coaching education for aspiring sport science experts & master practitioners.
#BeTheStandard
FREE SAMPLE of our CHPC L1 Course ⬇️

The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.

Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4. 

Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.

Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.

Congratulations, Patrick, on an outstanding achievement!

31 0
Open post by athleticlab with ID 18060967151501744
The matches are over but we'd like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour. Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.  Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country's top rising professionals. Athletic Lab has had the privilege of being a part of Patrick's performance journey, and we're incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement. Congratulations, Patrick, on an outstanding achievement!

Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_

Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.

Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

45 3
Open post by athleticlab with ID 17933162355339138
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_ Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium. Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.

#athleticlab #iloveal #cary #fitness #mobility

57 1
Open post by athleticlab with ID 18073644527314654
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big. #athleticlab #iloveal #cary #fitness #mobility

Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

13 0
Open post by athleticlab with ID 17903971887428527
Happy Mother’s Day to all our strong moms. ⠀ ⠀ #mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

CONTACT INFO

Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com

Copyright 2026 Athletic Lab | All Rights Reserved

Copyright 2026 Athletic Lab | All Rights Reserved

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