• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

1RMPerformance Blog

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.

Thursday, September 29, 2011

The Bulgarian Squat Routine and Overtraining

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Overtraining - featuring The Bulgarian Squat Routine

Overtraining is a common phrase we all hear, but not many understand. Imagine feeling sluggish for weeks straight, having a cold, lean body mass being stripped from you, feeling depressed, reduced appetite, running a temperature, unmotivated, nervous, headaches, elevated blood pressure, and slow reaction time. I don’t know about you, but this sounds a little like death to me.


Female Strength and Conditioning..Dispelling the Myths

Resistance training does not cause females to get bulky. After working with many female athletes, that is one of the biggest concerns that I run into.  Let me dispel that myth right now.  Girls were not created to get bulky, and performing a sports performance program will not make you the next Ms. Universe.  

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Latest from Our Blog

  • Improving The Throwing Athlete Part 1. Generating Lower Body Power. Do You Have What it Takes?
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    Improving The Throwing Athlete Part 1. Generating Lower Body Power. Do You Have What it Takes?

    Is your lower half holding you back when you throw? Do you feel like you’re not maximizing your lower body while throwing? The simplest way to see if your lower body is holding you back is to see if your lower body has enough power and strength to begin with. In other words, does your lower body have sufficient power but you are just not using it? Or, are you just so weak and have such little power coming from your lower half that there is nothing there to help you generate speed and power into the ground and down the mound helping you throw.