News & Events

Featured Success Story – Donald Chamberlain

Meet Donald. He’s 38, a basketball player, an avid shoe enthusiast, works three part-time jobs and is committed to reaching his fitness goals. 
 

Donald’s Story

Donald, how did you hear about Athletes’ Training Center?
 
“I saw a commercial while I was at work and I was convinced this was the place to help me reach my goals. At the time I was playing on an all Native-American traveling, basketball team. I wanted to improve my vertical, get stronger, quicker and improve my stamina. I came in for a free trial, met my coaches and after that, I was hooked and came to workout three days a week for 23 straight months.
 
Then, I took a 7-year break and really didn’t do anything fitness wise.
And with 7 years of not doing anything, I started to notice a decline with my strength. That’s when I knew that I had to start back up with my fitness routine again, and I knew just where I wanted to go.”
 
Can you tell us about where do you work?
 
Currently, I work 3 part-time jobs at Chesterman Company (Coca-Cola), UPS and the Cheesecake Factory. I am called a sweeper at UPS where I throw up 50-150 lbs of materials. I have really noticed a difference with my strength there. 
 
What goals do you have set for yourself?
 
Currently, I am working toward squatting 500 lbs, improving my 10-yard dash and benching 300 lbs. I’m a very committed person, so once I have my mind set towards something I have to achieve it. 
 
What do you want people to take away from your story? 
 
“I’d say for anyone who is thinking about working out and making a positive change with their fitness routine, you just have to get started.  There are days where I don’t want to come in, I really dread it. But, that feeling once I am done with the workout – it is simply rewarding. When I wake up the next morning sore I knew it was worth it. It’s tough, it is a lot of work, but I wouldn’t be where I am today without challenging myself and by working with the coaches at Athletes’ Training Center.
 
Now fitness is a part of my life again. I passed my 500th workout session at Athletes’ Training Center! I couldn’t do what I loved without getting back in shape. Fitness is just a part of my life now and it’s been rewarding. 
We have had the pleasure of working with Donald for the past year and a half. In that time he has reached the milestone of accomplishing 500 workouts. Today, he is still working towards his 500 lb squat goal and his bench goal of 300 lb.  
 
Donald is committed to staying healthy and wants to continue to get stronger.

Lifting Weights Overhead is a Privilege, Not a Right

The Truth about Overhead Weight Lifting that Everyone Should Know

Today’s fitness mindset is evolving. Today, more and more people are doing exercises that require them to lift or hold weights overhead.  In the past, the most common overhead exercise was the military press. People would use that exercise to try to sculpt their deltoids.  

Today, thanks in part to CrossFit and it’s branch-offs, overhead squats, snatches, jerks, and hand stand push-ups are commonly found in many people’s routines.  But should they be?

In the last 10 years (and really more so in the last 3 years), I have noticed an increasing trend in my practice.  The number of people in their 30’s and 40’s who are coming into our facility with damaged shoulders (torn rotator cuffs, torn labrums, dislocated shoulders, etc.). All of these injuries were a result from lifting weights over their heads.  

The ability to lift weights over our head requires a lot of things to work just the right way to keep the forces and stresses from overloading (i.e. damaging) our shoulders.  This is why I say lifting weights overhead is a privilege and not a right.

You do not have the right to press or hold weights overhead just because you think you should be able to.  You have to earn the right!

I want to share with you 3 easy tests you can do to see if you should be lifting weights overhead. It just may save you the agony that my patients face when they realize that they may have to spend hundreds or even thousands of dollars to fix their overhead lifting injury. 

Should you be lifting weights overhead?
Take these 3 simple tests.

 
Test #1 – Arching over a foam roller

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When we lift overhead, our upper back (thoracic spine) needs to be able to extend to allow our shoulder blades to optimally position themselves within the socket of our shoulder joints. 

If the shoulder blade, and thus the socket, are not in the correct place more force is taken on through the rotator cuff, labrum and ligaments to keep the weight over our head.  In this test, you should be able to arch over a standard 6″ foam roller and touch your head to the ground while your rear end stays on the ground.

 

Test #2 – Raising your arms without moving your lower back

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Exercises like the snatch and the overhead squat require the torso to be completely straight so that the weight is balanced over a stable, vertical base. The arms must be able to raise without subsequent movement from the lower back.  This test looks for exactly that.  Stand with your back up against a wall and your feet about 12 inches away.  

With your head, shoulders, low back, and butt against the wall, slowly raise your arms up straight overhead and touch your thumbs to the wall. If any part of you lower back comes off the wall as you raise your arms up, you didn’t pass the test.

 

Test #3 – Face to wall squats

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Test 3 builds on Test 2. In Test 2, we are looking to see if you can move your arms overhead without low back movement. In Test 3, we are looking to see if you can squat down vertically and without a forward lean.  

With overhead squats and snatches, your arms know they have to be vertical. If you can not place your torso under them for that solid base then you end up over reaching backwards and injuries can happen.

This test looks to see if you can vertically squat.  First, face a wall and place your feet 3-4 inches from the wall.  Then, place your hands behind your head and perform a squat.  You should be able to squat down without touching the wall or loosing balance.

“Remember, lifting weights overhead is extremely technical to do correctly, and that technicality is essential to keeping your shoulders healthy.”

Not everyone can or should be doing these lifts.  Try these tests.
How did you score?  Can you pass all three?

Written By: Travis Manners, President and Founder PT, SCS, CSCS

Adult Fitness – Winter Attendance Challenge!

We greatly appreciate all of our members and would like to thank you for your membership by hosting another ATTENDANCE CHALLENGE for all of our current members!

How long is the attendance challenge held?

The Winter Attendance Challenge will begin February 1st and will continue through February 28th. 

How does the challenge work? 

The member with the most attended sessions at each location by the end of the contest will win a $100 gift card to the place of their choice. *Double sessions in one day will only count as one session. 

 

 

The perfect stocking stuffer!

Tired of the same old socks and underwear for Christmas? How about a gift of a $49 monthly membership to our MET-FIT sessions?
 
What is Metabolic Fitness?
 
(MET-FIT) training is a blend of resistance training, body weight training, and sports/movement drills constantly mixed up and designed to BURN CALORIES!  Members can easily burn an average of 300-600+ calories every session!!
 
Contact Danielle at dkleber@athletestrainingcenter.com to make purchase arrangements. Or call us at 402.932.7111.

Put Your Heart Into It

Is your workout “heart healthy?” Of course strength training improves the way you look and develops fat free mass, but it can also improve your heart health – if performed the right way. If the right sets, repetitions and rest intervals are applied, your heart can get a workout along with your other muscles.

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We have high demands for our training sessions.  We want to get as much work done in a certain amount of time to achieve a certain heart rate and burn as many Calories, all while with getting stronger. We aim to keep your heart rate between 60-90% of your maximal heart rate to remain in a moderate to difficult physical activity zone. The longer we can keep you in this zone, the more it will decrease your resting heart rate and better the health of your heart over consistent training sessions.

Here is How You Do This:

  1. Group the exercises in a circuit style order and do them with minimal rest until the first set is complete.
  2. Following the first set of exercises, take a longer rest until moving onto the next set.
  3. Continue that formula for several circuits.

After doing this for two to five sets you will see your heart rate climb. This is different from a normal session where you complete one exercise, then sit and rest until you are ready for the next.

We utilize a software system call MYZONE to give immediate feedback on how close you are to your maximal heart rate and how many Calories you have burned throughout your training session.  It is displayed on a screen to allow your coach to constantly use as feedback to know exactly how your session is going and to offer a little more motivation when needed. We want to make sure you are in the right zone to give both your muscles and heart a proper training session.

Written by, Trenton Clausen – MA, CSCS, RSCC

Under the watchful eye of a coach, top notch programming and immediate feedback from the MYZONE system, you will for sure reach your training goals and receive a “heart healthy” training session!

Alabama-based surgeon to the stars pleads with parents to give young athletes a break

My summers growing up were consumed by “travel ball.” I feel like I saw most of the southeastern United States before I was 12 because every summer weekend meant another district tournament, state championship, world series, or showcase.

During the school year, football season overlapped with basketball season, which led right back into baseball.

I loved it. Unlike some of the other kids, I was fortunate in that my parents were always supportive, but never pressured me to do more than I wanted to. Other kids weren’t so lucky.

The father of one of the kids on my travel baseball team growing up was a firefighter. He would throw batting practice to his son almost all day. He would leave him sitting on a bucket in the batting cage just long enough to answer a call from the fire station, then return and get right back to it. They did that for years. The kid went on to play in the Atlanta Braves organization, so maybe it paid off. But while the rest of us were having fun, baseball for him was already a job at the age of 10.

 

WRITTEN BY  : Read More at http://yellowhammernews.com/

Jennie A., Collegiate Track & Field Athlete

Athletes’ Training Center has worked to specialize workouts to fit my athletic needs. The strength coaches have a one on one personal connection to fix minor details that have had a major impact on my athletic performance.