• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

Bobby Congalton

Bobby Congalton

Bobby is owner of 1RM Performance, a premier training facility in San Diego. A Jersey born strength coach who lives with passion, he is one of the few strength coaches to blend the science of Dynamic Neuromuscular Stabilization with today’s latest sports performance models. Bobby believes that blending these two concepts allow his athletes to see the greatest gains, move most efficiently, ultimately creating monsters on the field and in the gym.   His foundation as a strength coach is based on the two ideas,    “the little things are the big things” and “to never stop growing” in the gym and in life. 

Tuesday, January 14, 2014

How to Improve Shoulder Function

How to improve shoulder Function

This is a fairly typical coversation I have with random athletes in passing:

Me: “How Is your shoulder feeling?”

Random athlete: “Ah not that good, I haven’t been doing my foam rolling and stretches.”

Me: Insert shocked face/are you kidding me face here.

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How do you improve your posture while sprinting? This is a common question and problem seen more and more with young athletes. Running with poor posture hinders an athlete’s ability to generate and apply force efficiently throughout their bodies; ultimately robbing them of speed and power. Correcting this issue is a little more complicated than it might seem.

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Monday, September 16, 2013

How to Improve Sport Specific Speed

How do you best improve your sport spefic speed? How can an athlete look flawless in speed and agility drills, but look terrible when he or she is in a game time situation? The answer is simple, their brains!

What is life really like as a strength coach? Imagine, being judged everyday of your life. Imagine having coaches, parents, and athletes placing their future career in your hands. With so many eyes on you, you are given a platform to create a monster, be a role model, create bonds and relationships that will last forever, and improve a kids character and work ethic. Personally, I don't think I was meant to be anything else in life! This article is meant to give you an inside look at the hours spent working with athletes.

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Recently, I was teaching a baseball player how to do a back squat. I began explaining the normal cues I give to my athlete, and then something incredible happened. This athlete did something I never imagined seeing. I gave the cue, get your head under the bar and walk back. So he literally tries to stand up with his head under the bar, with his hands assisting it as it rested upon his head. I immediately told him to stop, and then proceeded to crack up with the athlete and his dad. The thing is, he did exactly as I told him to do, just took it very literally.

Using Tempo as a Training Variable

Based on current training models, a set 1-3 is associated with training for power, a set of 3-5 is associated with training for strength, sets of 6-8 hypertrophy, and anything greater than that you are training for muscular endurance. Now let’s call an apple an orange, and would it be possible for a set of 6 to actually illicit 3 separate training effects? In other words, is it possible that a set 6 reps can 3 seperate training effects? The answer is yes. Let’s welcome the training variable TEMPO to the conversation.1366731457858.jpg

Wednesday, August 7, 2013

3 ways to run faster

How can I get faster? This is one of the most common questions we get asked at 1RM Performance. Let’s be real for a second, speed kills. Parents know it, athletes know it, and strength coaches know it. The trick is figuring out the best way to make an athlete faster.

How to Address Your training During Finals

This article is aimed to all the high school athletes and coaches out there…

Over the past two weeks, all of my athletes have been preparing and stressing over finals. Finals means one thing: stress. Stress is something that needs to be factored into preparing an exercise program. If you think stress doesn’t actually impact your performance, then check out this story.

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Off season baseball/softball training in San Diego has just begun at 1RM Performance. So far, there is a trend of movement issues and injuries that are showing in the bodies of my younger athletes. Non dominant hips are much “tighter” then the hips on the dominant side. The tightness in the hips presents itself as “tight” hamstrings and “tight” hip flexors*. The imbalance between the two sides has also lead to structural changes in the athletes hips, which could be the cause for the increase in minor hamstring and hip flexor strains that parents have reported during their teams season. If this sounds like you or your child, sit back, and take a ride on the education highway!

*Why the quotation on tightness? Read: Quick Strength and Conditioning Lessons to discover more.

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Wednesday, May 15, 2013

Benefits of Lifting with Chains

1RM Performance on Elite FTS

Lifting with chains. We've all seen them, heard about them, maybe even spent time with them attached to a bar. The most popular question at the 1RM Performance open house was "What the heck are those chains for?" The use and benefits of chains lie in accomodating resistance, and understanding strength curves. To read more about the topic click on the link below. My article on the topic has been published on ELite FTS. Take a read, and begin to understand how training with chains can turn a great exercise into a phenomenal exercise.

http://articles.elitefts.com/training-articles/benefits-of-lifting-chains/

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  • What Training at 1RM Performance Really Means
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    It's not every day that a summer intern is also a former athlete I've been lucky enough spedn 5 years working with. Here is the story I've asked Alex Lashkari to share about his 5 years of growth with me within and outside of the walls of 1RM Performance. If you're a coach and read this, you'll know just how special it is to actually sit back and see in words the impact that you've had on a kids life. I go to sleep each night looking forward to the next day in the gym. This is exactly why! 

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    Training at 1RM Performance for the past 5 years has influenced me far beyond the gym. Late into my sophomore year of high school I met Bobby through a teammate of mine and quickly became fond of everything that 1RM represented. As many new members of the gym can attest to, initial experiences with Bobby can be very humbling as well as revealing. Unfortunately, the epic lifts done during weight training P.E. do not translate the same at 1RM.

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