Spectrum Performance

Call Directions Website Contact the practice

Spectrum Performance Orthopedic & Sports Physical Therapy, Strength & Conditioning

10/23/2026

Just when we were wrapping up a session, Dr. Sebastian was asked for a more challenging "core exercise" to add into programming.

Hollow holds can already be plenty difficult, but adding a load that changes position, while continuing to stay still really spiced things up.

Props to this Spectrum Athlete for doing a great job with this move.

Give it a try yourself and let us know what you think!

10/21/2026

People generally hate lunges.

I don't get it personally, they are my favorite. But let me try to convince you to do them weekly:

Single leg load without the balance component- it's mostly a single leg movement (especially with certain form) but because the other leg is on the ground, balance isn't the hardest part of the movement

It's how you get up from the ground. Which might not feel pertinent now, but patterns we strengthen now will stick with us through life! If you fall, it's ideal to be able to get up alone. More applicable now: you're on the ground with your kiddos. You will likely use a lunge to stand up!

Improve your grit. Lunges can be really challenging! The legs are burning and it's easy to throw in the towel. But exercise is one of the best ways to make us physically and emotionally more resilient. Learning to continue despite being uncomfortable is one of the best lessons from fitness.

Have I convinced you? Here are several ways to lunge, starting with the easiest options...

We do our best to make every session as unique and detailed as our patient's needs are! So glad that in this case, they ...
10/19/2026

We do our best to make every session as unique and detailed as our patient's needs are! So glad that in this case, they felt it. 🥰

If you have been thinking about starting PT or just have questions about what we do and how it could help, give our office a call! The best time to feel better is now.

10/16/2026

Hip pain can have a variety of sources. It can also happen at many different times.

Your run can feel great, but your hip is sore for the next 2 days. You go to get up in the morning, but find those first couple of minutes feels incredibly stiff on that one hip.

Rolling it can go a long way, but we know that improving strength and load tolerance is what will help in the long term.

These are some challenging moves that you can incorporate into your training to help prepare you for heavy lifts, or to improve your running economy as you prep for your next race.

This study assessed the response of 38 male endurance runners to the addition of a twice per week resistance and plyomet...
10/14/2026

This study assessed the response of 38 male endurance runners to the addition of a twice per week resistance and plyometric training program in addition to their normal running/endurance work. The control group continued doing their standard running, with no lifting involved.

Prior to the experiment, all 38 participants had their VO2 Max tested, as well as their running economy (oxygen cost) while running for 5 minutes at 10 km/hr and for 3 minutes at 12 km/hr.

They then also tested their time to exhaustion by running for 90 minutes at a speed between lactate threshold 1 and lactate threshold 2. After the 90 minutes, the speed was increased to 95% of the individual’s VO2 Max and each participant ran for as long as they could.

The training routine was added 2 times per week and consisted of pogo hops, drop jumps, hop and sticks, bounding, heavy backsquats, unilateral leg press, and isometric calf raises. These were progressively overloaded through the 10 weeks.

So what were the findings? After 10 weeks:

- All measures of strength and power increased in the resistance and plyometric training group. They did not change in the running only group.

- Running economy improved significantly in the resistance and plyometric training group, but not in the endurance running only group.

- Time to exhaustion increased significantly in the resistance and plyometric training group, but not in the endurance running only group.

So what’s that all mean?

We NEED to add heavy lifting and plyometrics to our training if we are trying to improve performance!

This study outlines how to incorporate the heavy lifting. Those 85-90% 1 RM sets are no joke. So if you’re really trying to get the most out of your performance at your upcoming races or you’re planning for next year, start progressing from body weight squats or goblet squats to getting under a barbell sometime.

Zanini M, Folland JP, Wu H, Blagrove RC. Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial. Med Sci Sports Exerc. 2025 Jul 1;57(7):1546-1558. doi: 10.1249/MSS.0000000000003685. Epub 2025 Feb 28. PMID: 40016936.

If you have questions on implementing a lifting and plyometric routine to go along with your running, please reach out, I’d love to help! I frequently help people learn how to lift heavy and help them implement their resistance training into their running programs and have seen the results first hand.

10/07/2026

When talking about quad strengthening, ole reliable is doing knee/leg extensions at the gym. But that machine is often taken by someone doing 10 sets, or you may not have access to one.

Thankfully, there's plenty of other ways to load your quads. Check these out and give them a try.

Volume up at the end to hear Dr. Sebastian regretting his choices.

10/05/2026

If you've work on running with us, you know we talk a lot about cadence, or steps per minute. Research says 180 steps/min is ideal, so we try to get most people at least above 170!

But this can be hard to focus on while also running. Now Spotify has settings where you can choose songs with a set beat per minute that you can time your steps to. There are also features to changes the type of run, genre of music, add a mix of new-to-you-music, have coaching in-ear, etc.

Check it out by following the steps in the video. Let us know what you think!

10/02/2026

Ever been benching or overhead pressing and you notice some shoulder pain during a set? Or you're playing catch with a friend or your child and it's starting to hurt when you put some umph into it?

You then take a break for a week or two then try it again, and it goes well the first session, but then the symptoms start right back up. We've been there, and we've helped out clients with this.

Shoulder pain can have a variety of causes, but it generally comes down to doing a bit more than we're ready for. So we want to focus on building capacity.

We can focus on building strength, power, mobility, or overall endurance and stability. Sometimes, all those things are needed.

These movements are parts of a complete rehab program to get someone back to their 100%, doing all their preferred activities.

Whether it's playing fetch or catch, being able to lift or do push ups, or pitching for your baseball/softball team. We'll help you find a plan that gets you doing the things you love again.

whoops....OUR bad 😬
09/30/2026

whoops....OUR bad 😬

Address

120 Olive Street, Suite 300
Avondale Estates, GA
30002

Opening Hours

Monday 8am - 5:30pm
Tuesday 8am - 5:30pm
Wednesday 8am - 5:30pm
Thursday 8am - 5:30pm
Friday 8am - 2pm

Telephone

+16789748594

Website

Alerts

Be the first to know and let us send you an email when Spectrum Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Spectrum Performance:

Shortcuts

Share

Category