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Mike Young presents at NCRRC September Meetup

Athletic Lab’s Mike Young, PhD , was an invited speaker for the September North Carolina Roadrunners Club meetup. The group consists of avid runners from around the Triangle.

Mike spoke about the role and benefits of strength and conditioning for improved running performance and injury resilience. Mike is Athletic Lab’s Director of Performance and also serves as the Senior Director of Performance and Science for the North Carolina Courage.

The North Carolina Roadrunners Club is a nonprofit organization that’s a member club of the Road Runners Club of America, one of 23 RRCA clubs in North Carolina. The group is based in Raleigh and was founded in 1979. NCRC is also a member club of USA Track & Field. NCRC hosts three races each year, ranging in length from 5K to half-marathon, and holds an annual fund-raising event

If you are interested in having Mike or any other Athletic Lab staff lecture or provide a private workshop for your organization please contact us for details. Additionally, Athletic Lab coaching education philosophies are available via the Athletic Lab Coaching Academy. The academy offers a 3 level coaching course that is available both online and in-person.

By Athletic Lab|2026-09-24T16:57:30-04:00September 24th, 2026|News|0 Comments

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236 1,237

The ALWC 2026 Nationals Schedule!

(All times listed are MDT)

44 1

Open post by athleticlab_weightlifting with ID 18186689326390519

The ALWC 2026 Nationals Schedule!
(All times listed are MDT)

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

19 0

Open post by athleticlabacademy with ID 18578052283056183

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

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

27 0

Open post by athleticlabacademy with ID 18088613996617480

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

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

113 2

Open post by athleticlabacademy with ID 18003701174758349

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

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

Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

8 0

Open post by athleticlabacademy with ID 17927837568085534

Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd
#BeTheStandard
#velocitybasedtraining #vbt #morepower

Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

Are you phoning in your warm-ups? Beyond the more obvious objectives of a warm-up, you can also use them to “screen” your athletes.

#bethestandard

#movementscreen #warmup #warmupexercise #movementquality sportsperformance sportscience physiotherapy stretching sprintdrills strengthcoach strengthandconditioning exercisescience kinesiology physiology sportsmedicine dynamicwarmup staticstretching functionalmovementscreen

39 0

Open post by athleticlabacademy with ID 18041190656770827

Are you phoning in your warm-ups? Beyond the more obvious objectives of a warm-up, you can also use them to “screen” your athletes.
#bethestandard
#movementscreen #warmup #warmupexercise #movementquality sportsperformance sportscience physiotherapy stretching sprintdrills strengthcoach strengthandconditioning exercisescience kinesiology physiology sportsmedicine dynamicwarmup staticstretching functionalmovementscreen

Are you phoning in your warm-ups? Beyond the more obvious objectives of a warm-up, you can also use them to “screen” your athletes.

#bethestandard

#movementscreen #warmup #warmupexercise #movementquality sportsperformance sportscience physiotherapy stretching sprintdrills strengthcoach strengthandconditioning exercisescience kinesiology physiology sportsmedicine dynamicwarmup staticstretching functionalmovementscreen

Top 5 Reasons to use VBT with your athletes: Reason #5: Many athletes coast through submax loads. They may move the bar but they don’t move it fast. They don’t move it with intent. VBT allows athletes to chase speed by giving immediate feedback. If your athletes see a velocity number every rep, effort stops being a suggestion and becomes a target. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

31 0

Open post by athleticlabacademy with ID 18032449991606411

Top 5 Reasons to use VBT with your athletes: Reason #5: Many athletes coast through submax loads. They may move the bar but they don’t move it fast. They don’t move it with intent. VBT allows athletes to chase speed by giving immediate feedback. If your athletes see a velocity number every rep, effort stops being a suggestion and becomes a target. For the full series in more detail, follow @mikeyoungphd
#BeTheStandard
#velocitybasedtraining #vbt #morepower

Top 5 Reasons to use VBT with your athletes: Reason #5: Many athletes coast through submax loads. They may move the bar but they don’t move it fast. They don’t move it with intent. VBT allows athletes to chase speed by giving immediate feedback. If your athletes see a velocity number every rep, effort stops being a suggestion and becomes a target. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

It’s about that time!
-
ALWC x Virus Weightlifting Series I

41 0

Open post by athleticlab_weightlifting with ID 17937693594016894

It’s about that time!
-
ALWC x Virus Weightlifting Series I

CONTACT INFO

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

athleticlabacademy

455 9,422

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

The ALWC 2026 Nationals Schedule!

(All times listed are MDT)

44 1

Open post by athleticlab_weightlifting with ID 18186689326390519

The ALWC 2026 Nationals Schedule!
(All times listed are MDT)

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

19 0

Open post by athleticlabacademy with ID 18578052283056183

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

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

27 0

Open post by athleticlabacademy with ID 18088613996617480

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

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

113 2

Open post by athleticlabacademy with ID 18003701174758349

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

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

Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

8 0

Open post by athleticlabacademy with ID 17927837568085534

Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd
#BeTheStandard
#velocitybasedtraining #vbt #morepower

Top 5 Reasons to use VBT with your athletes: Reason #4: Autoregulation & Readiness. There’s nothing wrong with percentage based training, we use it all the time… but when an athlete is under-recovered, that 85% could feel like 95% and the bar speed will drop significantly. VBT accounts for these fluctuations by allowing athletes to autoregulate in real time based on bar speed. Bar speed can tell us when to add or reduce weight to complete the day’s workout. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

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