• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

1RMPerformance Blog

Tuesday, July 3, 2012

7 lessons learned from an incredible man

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Me: How do you feel Daryl? 

Daryl: Like I’ve had a good workout.

That was the scenario that played out every Tuesday/Thursday for the past year as we would work with Daryl, one of our 77-year old clients. Yesterday we experienced a first at 1RM Performance. One of our toughest clients, Daryl Olsen, died yesterday morning at 4am. We started working with Daryl last year as part of the “Biggest Loser” competition at the church we attend. He successfully dropped 10 lbs during the 6-week competition, and then continued to work out with us twice a week. We liked to think of Daryl as my San Diego grandpa. He would bring me newspaper articles in the morning, he took us golfing, he shared stories from his 77 years of living with us, and most of all, he taught us about living. We wanted to share our list of things that we learned from Daryl. 

To the misguided parents and coaches:

Why does your athlete need a strength and conditioning coach? Those of you who know me personally know I have a lot of strengths, but I have a lot of weaknesses. Weakness #1 – I am a terrible salesperson. So guess what? I am going to challenge myself and work on that weakness right now. These are the top 7 reasons why you need me and Bobby’s services at 1RM Performance:

As some of you know, I wear 2 hats: the first being Bobby Congalton of 1RM Performance, the loud strength and conditioning coach telling at you to “add more weight”. The second being Robert Congalton, a researcher in the War Fighter Performance Department at the Naval Health Research Center San Diego. One of the perks of holding a position on a military base is having the option to train at the gyms (you could imagine they are pretty sweet).


Interval training for "older athletes"? What's that about? As most of you know, we don’t only train youth athletes at 1RM Performance. I always have to be careful with the wording on this one – but we also train quite a few of what I like to call “older” athletes. If you are over the age of 18, you would fall


into this category. Typically, once you achieve this high-ranking status, your goals shift away from being able to run the bases faster, to being able to run after your kids with out being completely out of breath. And since we love to help people reach their goals, I feel like I have got to contribute to the education out there on the importance of interval training. This article goes out to all of you “older” athletes.

Wednesday, April 11, 2012

What Motivates You?

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What motivates you?

What is the motivating force behind your work out? Is it to lose weight? Is it to win a bet you have with someone? Is it to be “jacked and tan” like the guys from jersey shore? Is it to be a better athlete? Or is it your way to replace something that you have given up? Here in San Diego, I have begun to notice just how many different reasons people have to work out. Yes, the majority of people’s goals are to be lean and to lose weight - as you can tell by the line of 20 people waiting for the cardio equipment at the local 24 hour fitness. Yes, some just want to have abs, big arms, defined shoulders, and a big chest - as you can tell by the ill use of the squat racks. Then there is the aerobic room full of guys doing traditional ab exercises till they’re lying in a puddle of sweat. I thought I heard it all until I met three guys who, by talking to in passing, shared personal motivation I will never forget. All three of the guys use to be an addict of some type. No, not an exercise or food addict, but a drug addict, alcoholic or both.

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Why anabolic hormones do not play a role in skeletal muscle hypertrophy.

Imagine a total stranger walked up to you, knowing you stay up to date on current strength and conditioning and fitness knowledge, and preceded to tell you that the increase in the big three anabolic hormones Growth Hormone(GH), Testosterone(T), and Insulin like Growth Factor (IGF-1) associated with resistance training has nothing to do with hypertrophy. You, like me, would probably drop your jaw and demand to see studies, or at least have someone explain it to you!

Wednesday, March 28, 2012

Thought of the Moment

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The reward of being strength and conditioning coach

There aren’t many professions out there where you can have a profound impact on a kid’s life that lives 3000 miles away... Here’s a quick story that will explain.


Tuesday, January 31, 2012

1RM is published

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The female half of 1RM has been published on a cool site called PTontheNET. The article is about the top 10 most common questions that females have about training and then the answers to those questions. Just click on the picture below: 

How to increase your speed

The fastest sprinters have an optimal stride length, stride frequency, and very short contact time with the ground. What if I told you that you can take steps to becoming a faster sprinter just by jumping? No, that’s not a typo… I said jumping. That may seem absurd, but it’s true. You could perform a 4-week plyometric program and become faster without running a single suicide, as long as the program is designed properly. It must include:

1.) Single leg jumps

2.) Broad jumps


Thursday, October 6, 2011

An Athletes Guide to Carbohydrates

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Do Not Fear C6H12O6...(Carbohydrates)

Carbohydrates and athletes should have a life-long bond like peanut butter and jelly. Life as an athlete should be simple. Go to school. Practice. Eat. Watch sports. Do homework. Sleep. And compete. I wish it were that simple. My goal is to at least make one thing a little simpler by the end of this article – nutrition. To make this as easy as possible, I'll even break this article into sections.

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Latest from Our Blog

  • Two simple ways to increase your vertical
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    Two Simple Steps To Increase Your Vertical

    What is the easiest way to jump higher? I can’t tell you how many times I’ve heard that question. To be honest the answer is pretty damn simple: assess what you’re currently doing and add in more of the opposite. In other words, if your jumping volume is high, lift heavier and more often. If you lift heavy all the time, add more jumps into your program. This sounds too good to be true, but its not. It’s literally that simple.