When you train at an Athletic Republic center, you’re going to be doing exercises that may be unfamiliar, on equipment that is totally new to you. Here are some of the most common questions we get about the unique equipment and protocols that set us apart from most training facilities and programs out there.
We're pleased to announce the opening of a brand-new Athletic Republic training center in metro Detroit! Based in Shelby Township, the new center gives Macomb County athletes access to science-based training methods proven to increase speed, power, agility, and stamina.
Athletic Republic takes an individualized approach to helping every athlete achieve their short-term and, ultimately, long-term goals. Athletes who establish a performance plan with specific objectives for their pre-season, in-season and off-season development are better prepared to compete and seize opportunities.
You may not be required to write the often painfully boring “what I did over my summer vacation” essay, but that doesn’t mean what you choose to do over the summer isn’t important. You may be working your first job, or have some exciting travel plans. Summer’s also a great time to turn your athletic dreams into reality. Whether you’re looking to make varsity, wow the coaches at a recruiting showcase, help your team to the playoffs, make sure you’re not injured again this year, or hit new PR times, you can be sure your summer will include some kind of training program.
Athletic Republic understands how important off-season training is, which is why we’re inviting you to make this your Summer of Speed! Get individualized attention from our certified sports performance trainers who’ll use our tested and proven protocols to improve your first-step quickness and top-end speed, help you create separation from a defender and close the gap on an opponent, increase your endurance, and build strength and stability that will help prevent injuries.
If you want to learn about what Athletic Republic can do for you, start by signing up for a free training trial. During the 90-minute session, we’ll explain how we teach speed and introduce you to some of our specialized equipment like the Super Running Treadmill, PlyoFloor, PlyoPress, and MultiHip machine. After the trial, if you’re convinced we can help you improve speed, power, agility and stability, then you’re invited to join us for the Summer of Speed so you can make the most of your school vacation time. When tryouts or preseason training camps come around, you probably won’t have to write an essay, but you may have to answer to coaches asking, “Wow! What did YOU do this summer vacation?!” Click here to find a center near you.
Athletic Republic, the leader is sports performance training, has opened five new training centers during the first four months of 2018. The expansion includes the first training center in Australia on the Sunshine Coast, in addition to new locations in District Heights, Maryland, Lehi, Utah, Mt. Laurel, New Jersey, and St. George, Utah.
Growing the business is currently a big initiative and the opportunity to do this internationally is huge. The 4,500 square foot Athletic Republic training center in Queensland is actually the first sports performance training center open to the public in Australia. Scott Toms, Athletic Republic - Sunshine Coast owner / director states, “Our goal in opening this training center is to leverage Athletic Republic’s 28 years of research and bring the most scientifically proven programs available to our shores.”
Adding a training center to the Capitol Region area of Maryland has been in the works for several years. The ownership group waited patiently for the right opportunity to secure the development rights to the Great Eastern Plaza which is located in District Heights, just 10 miles east of the nation’s capital. Athletic Republic - Capitol Region is a 120,000 square foot sports plex that includes 8 basketball courts, an indoor turf field, and an Athletic Republic training center.
Highly regarded sports trainer Christian Lee was operating the Escape Movement Center in Medford, New Jersey for the past 7 years when the opportunity to establish an Athletic Republic training center in Mt. Laurel, New Jersey became available. Christian jumped at the chance and decided to merge Escape with Athletic Republic and has now established the top sports performance training center in the market.
Athletic Republic – Lehi, a 5,200 square foot facility located 20 minutes south of Salt Lake City, was recently opened by John David Jarrett who is a former Olympic Athlete, US Ski Team Coach, and now USSF C-License soccer coach. “I have always sought out training programs that were backed by validated research, did not require an unreasonable commitment, and delivered measurable performance improvements,” mentions John David Jarret. “Since learning about Athletic Republic, I’ve been very impressed with their approach to athlete development and the documentation of results. So, after 15 years of serving as the Head Coach for the U.S. Nordic Combined Team, my business partner and I recently purchased the franchise rights and are establishing two Athletic Republic training centers in Utah, with the other location going in Heber City.”
And long-term partner Intermountain Healthcare, the owner of two Athletic Republic training centers, has added a third location in St. George, Utah to expand their capacity to train local athletes. “It has been an exciting start to the year for us,” states Athletic Republic CEO, Charlie Graves. “We plan to continue our expansion with 5 more center openings throughout the 2nd and 3rd quarter this year and maintain our aggressive push throughout the 4th quarter and into 2019.”
If you’re interested in learning more about establishing an Athletic Republic sports performance franchise to help athletes in your community improve their speed, power, agility and stability, please contact CEO, Charlie Graves at cGraves@AthleticRepublic.com.
The New Year is upon us and you know what that means, it’s time to set new goals to crush in 2018! Becoming healthier is always one of those resolutions at the top of the list, but it appears that “getting fit” is what people are really interested in for 2018! If this is on the top of your list, let Athletic Republic be your work-out home this New Year.
According to U.S. News, approximately 80% of all resolutions fail by the second week of February. That’s astonishing! But don’t worry, Athletic Republic has the solution to get you fit and keep your commitment throughout the year. Starting in January, select Athletic Republic training centers across the country are launching the AR-FIT Challenge! Building on the success of the first 9-week challenge launched in Park City, Utah last Fall, participants will be challenged to achieve their personal fitness goals by completing a minimum of 25 classes during the 9-week event (2.7 classes per week).
Participants from the first AR-FIT Challenge experienced amazing results by realizing an average performance improvement of 20% from pre-test to post-test. And it’s not all hard work, as participants will also enjoy weekly drawings for sports training prizes, pre and post-test assessments, nutritional counselling, finisher swag, and a wrap-up work-out celebration.
So what exactly is AR-FIT? It’s a High Intensity Interval Training (HIIT) program created by the sports performance training experts at Athletic Republic. The individualized small group classes are designed to help active adults get stronger, move better, and stay healthier. The functional fitness workouts feature an athlete to trainer ratio of less than 10:1, and consist of a dynamic warm-up followed by 45-minutes of interval training, before closing with a few minutes of directed recovery / mobility work.
And recently announced, AR-FIT includes the top 2 fitness trends (High Intensity Interval Training and Group Training) identified by the American College of Sports Medicine’s annual survey of more than 4,000 fitness professionals. So what are you waiting for, visit your local Athletic Republic to learn how we can help you get AR-FIT in 2018!
Quotes from AR-FIT Challenge participants in Park City, Utah:
My goal for participating in the Athletic Republic AR-FIT Challenge was to become faster at hiking and skinning up the mountain when I ski the backcountry. I’ve typically spent the ski offseason at the gym doing a typical weight and cardio routine. The issue I had with my normal gym program was that it wasn’t getting me to where I wanted to be physically. The trainers at Athletic Republic pushed me and made me faster, stronger, and gave me more endurance. As a result, two weeks ago I skinned up to the top of one of my favorite ski runs for the first time all season and I beat my best time up that hill by 10 minutes! I am pretty confident I wouldn’t have made it up so quickly without participating in the AR-FIT Challenge.
Mike (age 38)
If you want to work on being fit at any age, I recommend AR-FIT. Their process of helping you improve your performance is different from other gyms. Results are what I get working out in their friendly and challenging atmosphere. After the AR-FIT 9-week Challenge, my strength had improved significantly. This translated into better performance at the Nordic ski camp I attended at the beginning of this season. Thanks to all of the coaches for their encouragement and support on my fitness journey!
Sharon (age 56)
With Fall sports now in full swing and student athletes returning to the Varsity Athletics Training Facility, they are seeing some very noticeable differences on the floor. With the recent addition of Athletic Republic’s proprietary equipment and protocols, the University of Utah Athletic Trainers and Coaches are thrilled about the impact these differences are going to make on the playing field in their upcoming seasons.
Athletic Republic’s science-based approach to training helps athletes achieve ultimate game-day performance. The sport-specific, individualized programing pushes each athlete to make them faster, stronger, and more agile than they ever thought possible. “Adding Athletic Republic’s functional training component through the speed and plyometric protocols, in combination with our power and Olympic style approach, will give our athletes the competitive advantage we’re looking for,” mentions Jimmy Soto, University of Utah Assistant Athletic Director.
Some of the proprietary equipment that has been incorporated includes Super Running Treadmills, Pro Multi Hips, a Plyofloor, and customized Plyo Press Machines that will accommodate athletes of any height. Another key addition is the Athletic Republic Conditioning Cords. These will provide controlled resistance without changing or affecting proper mechanics while still allowing athletes to perform at game speed. “Early in my career, I worked in a program that offered Athletic Republic training and I’m excited to introduce this proven approach to improving top end speed, explosive power, and agility to Utah athletes,” stated Jon Webster, University of Utah Director of Strength & Conditioning. He added, “I’ve already started using the Athletic Republic Throwing Cord with our baseball players and they have really liked how it’s improved their warm-up routine and allowed them to throw harder.”
Athletic Republic offers Universities an opportunity to license its training system, proprietary equipment, sport-specific training protocols, and trainer development programs to support their interest in improving athletic performance. In addition, this integration also provides students studying exercise science an on-campus intern experience. “We’re excited to bring Athletic Republic training to Ute athletes and look forward to the collaboration with the University of Utah athletic department, strength and conditioning training staff, and Kinesiology program,” commented Charlie Graves, Athletic Republic CEO.
Female athletes experience dramatically higher rates of specific musculoskeletal injuries and medical conditions compared to male athletes. That's because many training programs developed for female athletes are built on research using young adult males and don't take the intrinsic biological differences between the sexes into account.
In particular, ACL injuries occur at a three to six times greater rate in females compared to male athletes playing the same high-risk sports. The combination of increased risk of ACL injury and a 10-fold increase in sports participation since the enactment of Title IX in 1972 has led to an almost epidemic rise in ACL injuries in female athletes (North American Journal of Sports Physical Therapy Dec 2010).
Research has identified several reasons for this discrepancy. First, girls and women tend to have an imbalance in the strength ratio between their quadriceps and hamstring muscle groups. A female athlete is more likely to use the quadriceps to slow down from a sprint, thus causing instability in the knee. A male athlete is more likely to decelerate using his hamstrings to absorb the change in speed. This slight difference provides an inherent protection to the ligaments of the knee for the male athlete. Video analysis of athletes has identified four common traits during a female ACL sprain or tear; 1) As the at-risk female athlete lands, her knee buckles inward, 2) the injured knee is relatively straight, 3) most, if not all of her weight is on a single lower extremity, and 4) her trunk tends to be leaning laterally.
Additionally, some doctors think females are more likely to have an ACL injury because of the differences in the number of circulating hormones such as estrogen and relaxin. Both of these hormones give ligaments strength and flexibility and the fluctuations of the hormone may influence the function of the nerves and muscles.
At Athletic Republic, we believe athletes can reduce their risk of ACL and other injuries by performing training drills that require balance, power, and agility. Adding plyometric exercises, such as jumping, and balance drills help improve neuromuscular conditioning and muscular reactions which ultimately shows a decrease in the risk of ACL injury. Research shows that many of these injuries are preventable with the proper neuromuscular training and many sports physicians now routinely recommend an ACL-specific conditioning program, especially for their female players. Yet, most coaches don’t take the time to practice evidence-based training and have accepted injury prevention routines. The Athletic Republic Stability Training program is designed to focus on those gender specific differences that place females at increased risk for lower extremity injuries by improving core stability and balance, enhancing reaction time, optimizing movement mechanics, and reducing strength imbalances. Improvement of these key characteristics will not only aid in injury risk reduction, but improve overall performance as well.
At Athletic Republic, we believe the next workout begins the moment the last one ends. As a result, we have constructed a recovery program that combines research and practical applications with products and services developed by industry leaders to help athletes of every age reach their competitive goals. Individually, these five central elements will contribute to an athlete's recovery, however Athletic Republic recommends combining the following five critical tenets to boost the rate of recovery.
- Hydration - The body demands fluids to function along with electrolytes and carbohydrates to perform. Drinking water and electrolytes aids the post-workout recovery process by restoring fluid levels and replenishing energy stores.
- Nutrition - Refueling after training prepares the body for the next work-out. A nutritional routine that includes 20 grams of protein digested within 60-minutes of a work-out helps rebuild muscle fibers and promotes recovery.
- Regeneration – Athletic Republic has partnered with Hyperice to bring their expertise and line of vibrating foam rollers to AR athletes to help them increase flexibility, tissue elasticity, range of motion, and to also promote recovery.
- Compression - Compression clothing promotes faster recovery by stimulating blood flow and promoting more efficient removal of blood lactate to limit swelling, speed muscle repair, and reduce soreness.
- Rest - Rest is a critical part of recovery. Getting a good night sleep, recognizing when to go easy, and relaxing after a strenuous work-out are important components to maximizing the value of recovery.
“I am always looking for the best tools and technology to help keep my body healthy. The Hyperice Vyper prepares my body for training and helps my muscles recover after games. It is an essential part of my routine and enables my body to perform at the highest level through the grind of a long season.” Blake Griffin, NBA All-Star"
AUGUST 24, 2017 – PARK CITY, UTAH. Sports training pioneer Athletic Republic announced today a partnership with WBC Group, LLC one of the nation’s largest suppliers of fitness, health, and wellness products. The affiliation with WBC Companies MeyerDC, MeyerPT, and Elivate will provide Athletic Republic franchises with centralized supply and management for the fitness products. In addition to a more streamlined product selection and fulfillment process, the new relationship will also serve as a conduit to introduce Athletic Republic’s new training clinic format to Physical Therapy and Chiropractic clinics interested in extending sports training to athletes as part of preventative or rehabilitative services.
For the past 27 years, Athletic Republic has offered competitive athletes of all ages complete assessment, performance training, and conditioning programs that are unlike any other sports training system. A recent addition to the training services line-up now includes an ACL Bridge program, which bridges the time between post-op physical therapy and the conditioning required to return to sport. “The ACL Bridge program is a big component of the training services being offered through our new training clinic format and we’re excited to bring our offering to the Physical Therapy and Chiropractic communities through our partnership with WBC Group,” stated Athletic Republic CEO, Charlie Graves.
As a family-owned business, WBC Group is committed to helping their customers, partners, and community build their business and live a healthier life. “Across our business segments, we began to recognize a growing trend where our clinic operators are extending their therapy practices with sports training”, stated WBC Vice President Steven Copperman. “We felt that Athletic Republic’s documented expertise, flexible physical format, and science-based approach to helping each athlete achieve their goals was the right fit for our Physical Therapy and Chiropractic customers looking to expand their services.”
For more information about the Athletic Republic Training Clinic, please contact Charlie Graves at cGraves@AthleticRepublic.com. For more information about WBC Group, MeyerDC, MeyerPT or Elivate, please contact Steven Copperman at email@example.com.
We have a history of helping more than 1 million athletes achieve their goals. Athletic Republic’s marketing campaign titled ‘We Know Athletes’ is more than a marketing tagline, it speaks to the soul of the Athletic Republic brand and to the core of why each of our performance sports trainers proudly wears the circle-star logo. ‘We Know Athletes’ is our rallying call to help every athlete achieve their personal best, reach their athletic goals, and gain a competitive advantage through the AR training system.
Our trainers are athletes themselves, many competing at the Collegiate, Olympic or Professional level. Some are also coaches committed to helping athletes develop their sport skills, be competitive, and learn the value of commitment, fair-play, teamwork, and perseverance. Many have an undergraduate or advanced degree in Exercise Science or Kinesiology making them an expert in the field of sports training. And all of them have passed through the rigors of Athletic Republic’s Certification program so they know how to deliver our individualized approach to training. Our ‘one size fits one’ training model ensures every athlete receives the optimal work-out every time they come in to train.
We also follow a TEST – TEACH – TRAIN process, where we TEST every athlete in order to establish a performance baseline and identify areas of opportunity for improving speed, power, agility and stamina. Then we TEACH the movement skills required to excel at a sport or specific position. Finally, we TRAIN athletes with the most scientifically-proven program using our patented equipment, individualized training protocols and video analysis technology in order to provide every athlete with an experience designed to help them achieve their goals.
The documentation of an athlete’s pre-test is part of the evidence-based approach that allows trainers to prescribe the right training protocols, identify both strengths and any specific areas that require improvement, reduce the risk of a non-contact injury, and incorporate sport-specific movement skills. The training system monitors an athletes development and makes adjustments as they age, develop physically, and improve with our training.
Yes, ‘We Know Athletes’ and would like to invite you to give us a call, stop in the training center, or schedule a FREE trial to learn how we can help you make next season your best season. We invite you to join Athletic Republic.
Every March, College Basketball manages to offer us a month’s worth of excitement through a host of buzzer beaters, Cinderella stories, and impressive team achievements. For most college coaches, and just like their peers coaching high school and AAU teams; their next season begins when they exit this year’s tournament. Given how fast young players develop, very few coaches can predict the size, talent or skill of the athletes who join them on the court that first day of practice. So, they focus on what they can control and encourage their players to dedicate the Spring, Summer, and Fall to preparing to play next season.
Making it to the Final Four does not begin when the brackets are revealed. It begins in the off-season when a player’s preparation and perseverance prepare them to compete. As the competition continues to elevate their game, playing your way into shape is no longer an option. No matter what the position, a player must develop the movement skills to be faster on the court and fit enough to play at full speed every minute of the game.
Athletic Republic has built its success on helping each athlete achieve their goals through an individualized approach to training. Our off-court conditioning works on developing a faster first step to improve shot selection and passing options, a quicker change in direction to create separation, the explosive power needed to elevate to contest a shot or earn a rebound, the stamina to play as well in the closing minutes as they did just after tip-off, and the strength and stability to endure the season without a significant sprain or strain.
If you want to take your game to the next level this off-season, join Athletic Republic today as next season starts now!
What does it take to be football fast? For the past 27 years, Athletic Republic has recognized that speed is a skill that can be taught, developed and improved. More than one million athletes have benefited from this expertise, which now includes the NFL Combine 40-Yard Dash King, John Ross III.
In partnership with Evo Sports Training, Athletic Republic of Orange County worked with the University of Washington wide receiver on his mobility and strength training leading up to the 2017 NFL Combine where he clocked a record setting 4.22 in the 40-Yard Dash.
“The approach with the combine athletes this year was to guarantee them an experience in a great facility where they could accomplish their goals. There was no doubt in my mind that this could only happen in partnership with Gary Cablayan of Evo Sports Training. The combination of both of our training expertise and the individualized attention John and 3 other NFL-bound players received is what brought such quality performances at the 2017 NFL Combine. We wanted to set a new standard of training and I believe we accomplished it,” states Rob Paulele, Director of Training at Athletic Republic of Orange County.
The sport of football requires explosive starts, the ability to accelerate, decelerate, and maintain control while changing directions quickly. The battery of tests that our football athletes perform at Athletic Republic are founded on assessments of straight line explosiveness, agility, and dynamic stability – all important criteria for success in the NFL. “Sound movement skills are the foundation of any effective training program,” mentions Athletic Republic trainer Omar Al-Masri. “If the athlete can execute a movement well, we can safely train them to perform it faster, more powerfully, and more efficiently.”
Athletic Republic protocols also train power. Using our proprietary equipment, we consistently measure power to assess progress and optimize an athlete’s training for best results. We are not guessing how much an athlete can lift or how high they can jump, we know those answers because we measure the output during the movements that are critical to performance. The increased power output seen from John’s training translated into more impressive numbers in two of the other combine workouts. In the broad jump competition, John recorded a distance of 11’1” which put him tied for third among all wide receivers and tied for sixth overall. The vertical jump put him tied for fifth among the wide receivers with a height of 37.
Want to learn how we can make you football fast? Click here to find a training center near you.
JANUARY 3, 2017 - PARK CITY, UTAH – Athletic Republic announced today that sports performance training executive Peter Barbaresi has joined Athletic Republic as an advisor. Barbaresi, who served as the CEO of Velocity Sports Performance since 2009, left his post this past summer to serve as CEO of Yoga Six, a growing yoga studio chain business.
While continuing in his role leading Yoga Six, Barbaresi will draw on his expertise and relationships to assist Athletic Republic in further growing its business. “I have known Peter for the past eight years and have always been impressed with his keen insights into the sports training business,” said Athletic Republic CEO, Charlie Graves. “We share a common passion in helping athletes improve their performance, and have complimentary skill sets that will help Athletic Republic franchises continue to grow.”
“I have long admired Athletic Republic and the support the company provides its franchise operators. AR combines systemized training protocols, trainer education and development programs, marketing campaigns, and business operations support to anchor a training system that has helped shape the sports performance training industry,” stated Barbaresi. “I look forward to the opportunity to advise the AR team wherever I can add value.”
With the combination of Graves’ decade at the helm of Athletic Republic and Barbaresi’s long tenure running Velocity, this fortified leadership is poised to continue the strong growth of the AR franchise system, and provide an unmatched level of experience within the industry.
For the past 11 years, the American College of Sports Medicine (ACSM) has annually surveyed thousands of fitness professionals from around the world to determine the health and fitness trends. The survey is intended to identify current and emerging trends in the commercial, clinical, community and corporate segments of the industry. It also recognizes which trends are falling out of favor and may have been more of a fad than a sustainable form of fitness.
The top three Worldwide Fitness Trends for 2017, according to the ACSM survey are: Wearable Technology; which includes activity tracers, smart watches, heart rate monitors and GPS tracking devices; Body Weight Training, which uses the athletes body weight as a form of resistance training; and High-Intensity Interval Training, which alternates intense bursts of exercise followed by short recovery intervals.
Athletic Republic’s AR-FIT program incorporates 9 of the top 20 trends identified in this years’ ACSM Survey. AR-Fit is a training program for the active adult athlete, committed to staying healthy and being better prepared to participate in their sport of choice. The hour-long work-out changes daily and incorporates the following ACSM-identified trends: (2) Body Weight Training, (3) High Intensity Interval Training, (4) Certified Fitness Professionals, (5) Strength Training, (6) Group Training, (12) Functional Fitness, (18) Outcome Measures, (19) Circuit Training, and (20) Flexibility and Mobility Rollers.
By combining a wide range of movement velocities with a variety of loads, AR-FIT safely exposes muscles to a training program that will raise the athlete’s fitness threshold, reduce their risk of injury, and help them manage body weight so they may enjoy their sport passions. To learn more or to sign-up for a free AR-FIT work-out, contact your local Athletic Republic.
[CLICK HERE] for a summary of the ACSM Worldwide Survey of Fitness Trends for 2017.
The new year brings with it new resolutions and new goals, as athletes look forward to their next season. A preparation plan starts to take shape as knowledge gained from the last season and a timeline for pre-season training is established. The NCAA recommends, “a progressive comprehensive conditioning program at least four weeks before pre-season work-outs begin.” Meanwhile, Endurance athletes use the pre-season training block to build strength and stability so they may handle the rigors of their training program. Coaches and experienced athletes recognize that injury risk increases if an athlete has not achieved a high-level of fitness before the first day of practice, so most coaches encourage a pre-season training plan that builds training volume and intensity in a systematic and periodized manner.
Over the past 26 years, Athletic Republic training centers have helped more than one million athletes achieve their goals. Throughout the training process, we document each athlete’s progress and have identified five elements that will help athletes make next season their best season. These elements are: increase speed, build power, improve stability, maintain an effective approach to recovery, and establish a year-round training plan.
1. Lead with speed. Speed is a defining attribute of athleticism, and developing it requires a focus on training. No longer considered a genetic gift, speed can be improved by training stride length, stride frequency, power output, symmetry, and stamina. Speed training should improve running mechanics and running economy while developing acceleration, top-end speed and endurance to help players create separation, and play with a sustained form when fatigued.
2. Power is not strength. Science says Power = Force x Velocity. In other words, being strong is only half the equation. The ability to produce more force more quickly than an opponent is what ultimately separates an athlete from the competition. If you want to jump higher, accelerate quicker, deliver a crushing blow, or win a finish line sprint, you need power. The key is to combine a wide range of movement velocities, with a variety of age-appropriate loads, to safely expose muscles to training that will improve power at the speed of sport.
3. Stability reduces the risk of injury. Agility hinges on an athlete’s ability to control his or her center of gravity in all situations, including making quicker cuts and turns, maneuvering in traffic and maintaining position during a double team. Stability means maintaining control of the body in all directions and in all situations. It’s developed by building strength through a progression of plyometric movements to improve foot-speed and balance while training the core and hip girdle for the safe transfer of power to the turf, trail, floor, ice or road.
4. Remember recovery. Preparing for the next workout begins when an athlete completes the current workout. Fluid hydration and mobility exercises begin the process as range of motion is increased while the muscles are warm and supple. Compression helps flush lactate and soreness, while protein helps rebuild muscles. Getting enough sleep and sufficient rest are also critical elements on the recovery process.
5. Establish a year-round plan. In addition to training with the a team or coach, the athlete needs to make time during the year for a training season. Dedicating time prior to the start of a season to build on athletic strengths and concentrate on areas that require improvement will improve game-day or race-day performance. Establish a big-picture plan that includes dedicated time to improve speed, power, and stability.
Incorporate these five elements into your training and make next season your best season!
Baseball’s post season just ended with the most watched World Series game in the last 25 years. It also ended a curse that had plagued one of baseball’s most storied franchises. There were numerous battles fought over this 7 game series and I’m not sure Hollywood could have written a better script. At the plate, batters were challenged by 100 MPH pitches and breaking balls that moved several feet. There were great battles in the field, as line drives, double plays and aggressive base running challenged every player’s skill. In the dugout, managers battled against each other and drew on their entire bench in an all-out effort to record a W. In a game where even the best hitters fail more often than they succeed, I’m struck by five things we learned from being caught-up with the Cubbies.
- You don’t win with your reputation. Even though the Cubs posted the best regular season record in baseball, it did not earn them one game in the playoffs or even home field advantage in the World Series. In order to win, it takes preparation and showing up every day with the right attitude.
- ‘We Never Quit.’ Cubs pitcher, John Lester put it best when he explained after the Game 7 victory how the Cubs overcame the unlikely, persevered through the regular season, and kept the faith in their team during the playoffs that had them down 2-1 to the Dodgers in the NLCS and 3-1 to the Indians in the World Series.
- Age does not define performance. The Cubs were defined this season by their youth, their inexperience, and their ‘loose but controlled’ style under pressure. But in the final game of the year, it was their scrappy veteran and oldest player, 39-year-old David Ross, who hits one of the home runs.
- It takes a team. During the post-game interviews, multiple players pointed to the Ricketts family ownership, to front office lead by Theo Epstein and Crane Kenny, to the manager Joe Madden, to their teammates, and to their die-hard fans for support. The comments were not ‘media training sound bites’ but heartfelt, emotion-filled comments on what it takes for a group of specialists to work together in order to claim a prize that has escaped them for 108 years.
- Being a good looser is as important as being a good winner. The Cubs have had plenty of practice being the ‘loveable losers’. In an era of inappropriate behavior and questionable ethics by athletes, it is gratifying to see good sportsmanship never goes out of style. Like Wrigley’s manned scoreboard above the bleachers, the Chicago Dog, and the ivy on the outfield walls, being dependable and reliable (to your peers) starts with being a gentleman.
Charlie Graves - Athletic Republic CEO (and life-long Cubs fan)
Seoul, Korea – October 24, 2016 -- XION has become the newest member of the Athletic Republic Network with the opening of their new sports training center in Seoul, Korea this week. In a partnership with leading Asia Sports Business firm Sportizen, this new XION training center will bring Athletic Republic’s high performance equipment and science-based training systems to Korea for the first time. The grand opening event saw an attendance of nearly 100 special guests and included presentations from Sportizen CEO, CK Shim, Dr. Junggi Hong, the Dean of Sports Medicine at Korea’s prestigious CHA University and special advisor to XION, and Athletic Republic’s CEO, Charlie Graves.
The announcement of the XION training center has already generated considerable interest from Korean athletes, teams and officials. During the soft-opening phase of the center over the past 3 weeks, amateur and elite athletes from 15 sports have experienced the training at XION. Among them were the recent US Amateur golf champion, the number one draft selection in the Korean Basketball League, the Korean national high jump champion, national team members and 2018 Olympic hopefuls. The initial response from athletes and coaches has been very positive with many of them already committing to sport-specific training services.
During the grand opening ceremonies, Sportizen CEO CK Shim stated, “Today marks the beginning of an exciting new journey. Sports performance is becoming very important to our sports culture and by partnering with Athletic Republic, this puts us in a position to establish XION as the sports performance training leader in Asia.”
“We are very excited about this new partnership and the future potential that it holds,” said Athletic Republic CEO, Charlie Graves. “Korean athletes will now have the opportunity to train at XION and benefit from a program that has helped launch and extend the careers of thousands of professional and Olympic athletes.”
Sparks, Maryland, August 31, 2016 -- Athletic Republic, a growing leader in sports performance training, has announced its new partnership with US Lacrosse and MedStar Health. With the opening of a new Athletic Republic training center within the MedStar Health facility at US Lacrosse Headquarters in Sparks, Md., this September, the new partnership is designed to help advance the athletic development of lacrosse athletes while also providing them support during their recovery from injury.
Athletic Republic has made a name for itself over the past 25 years training more than 1 million athletes of all ages. Their individualized approach to each athlete's development has helped players move from the bench to the starting line-up, from freshman to varsity squads, from select programs to university teams, and now from a development program to elite athletes. Athletic Republic is the preferred training partner of the U.S. National Lacrosse Teams.
“Some of the key areas we’ll look to improve with athletes training at the US Lacrosse center are their top-end speed, first-step quickness, explosive power and game-day stamina”, says Jay Dyer, strength and conditioning coordinator for the U.S. national teams program. “I’ve worked with Athletic Republic earlier in my career and I’m thrilled to be teaming with them again.”
The Athletic Republic training center within the MedStar Health facility at US Lacrosse Headquarters is being managed by MedStar Health, which is also providing Physical Therapy and Return to Play services within the new Lacrosse Complex. “We’re very excited to bring on an established healthcare partner like MedStar, which has extensive experience working with elite and professional teams”, explains Charlie Graves, CEO of Athletic Republic. “The collaboration between MedStar, US Lacrosse and Athletic Republic is destined to help develop and improve the competitive abilities of lacrosse players for years to come.”
“The equipment and related technology provided by Athletic Republic represent a powerful addition to our U.S. Team training program,” said US Lacrosse CEO Steve Stenersen. “We’re excited to have such an exclusive resource for national team athletes at our new national headquarters.”
Sounds of Speed by Emily Cook 3x Olympian, US National Freestyle Coach & Skullcandy Sport and Human Potential Manager
At Skullcandy, we believe in the power of music to help people reach their highest potential. As an athlete, I used music during every aspect of training from daily warm-up and comp day preparation to improving on-hill focus. I used it in the gym to pump myself up, to relax and cool down during recovery sessions and to enhance flow during yoga. I even used it to get to sleep when the pressure of a morning competition was all consuming. When I crashed a jump, I would listen to music to get back to the right attitude for the next jump, or to prepare myself for a new skill. At Skullcandy, we use music to help our athletes reach their peak performance both in and out of the gym.
Music has a way of calming me down, keeping me stoked and positive, and allows me to only think about the trick or snowboarding I am doing in that moment. The lyrics I am hearing become my mantra for that run.”
-Kimmy Fasani, Professional Snowboarder and Skullcandy Athlete
Research has shown that listening to the right music during a workout can increase an athlete’s performance by up to 20%. During a big workout, music can distract from pain, reduce feelings of fatigue, elevate mood, increase stamina, decrease perception of effort and can even improve warm-up and accelerate recovery. When listening to music people tend to push harder, run faster and bike further. The Sounds of Speed make working out more fun and help push an athlete to the next level.
Reaching our highest potential takes grit, hard work and pushing past what we once had perceived as our own boundaries. It also takes special attention to every small detail of training. All of the world’s best athletes have felt the pain of hitting the wall, and while sleep, conditioning, nutrition and hydration certainly help, a less known performance accelerator is the music we listen to everyday.
Matching the cadence of a song to the beat of a runner’s steps can help to maintain motivation and stamina during a big workout, and increasing that beat by up to 5% can help to accelerate a runner’s speed as well. Since, most athletes jog between 150 and 160 steps per minute, matching that cadence is a fun way to make a run seem easier and more fun. One way to do this is to create a playlist that matches each runner’s perfect cadence using an app such as Mixed in Key Mashup or other DJ software, or an even easier option is to use one of the apps out there that will do it for you, such as our favorite Rock My Run.
A few other tips. To help an athlete create more power, turn up the bass. A recent pilot study showed results trending towards a more explosive performance when athletes listened to music with higher bass tones. When working towards skill development, less familiar music with a repetitive beat and less obvious lyrics such as EDM or Dub Step can be helpful.
Timing is Key. A recent project in the Skullcandy Sport and Human Potential Lab, showed that athletes who warmed-up with music were able to increase their relative power during an aerobic capacity bike test by an average of 7%, demonstrating that not only is music effective during a workout, but before as well. At the end of the day, a solid recovery will help an athlete return ready to charge the next morning. Motivational music during an unstructured recovery has been shown to decrease lactate levels and additionally by slowly decreasing the beats per minute in a playlist we have seen that heart rate will also decline more rapidly.
By listening together, music can enhance team cohesion and get athletes ready for game day. The Baylor Football coaching staff understands this concept and plays music throughout each practice to energize the players and get them ready for the deafening noise of the game day. When loud music is played during practice the stadium can seem peaceful in comparison. Music is always catered to the players’ choice, and tend to be mostly rap, hip-hop and heavy metal. If your athletes are more often teenage girls, or older adults, plan to choose your music accordingly. If you’re stuck, ask them what has them feel their best, and plan your playlist accordingly.
Thinking about the music your athletes are listening to everyday makes a difference. By catering music choices to each workout and your athletes’ tastes, you can ensure that each of them will work harder, have more fun and come back for more.
1.Terry P, Karageorghis C. Psychophysical effects of music in sport and exercise: an update on Theory, Research and Application, In: Psychology Bridging the Tasman: Science, Culture and Practice, 26-30 Sep 2006, Auckland, New Zealand.
2.Bridging the Tasman: Science, Culture and Practice, 26-30 Sep 2006, Auckland, New Zealand. Eliakim, M. Effect of Rhythm on the Recovery from Intense Exercise: Journal of Strength & Conditioning Research, 1019-1024 April 2013.