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At Athletic Republic Escape, goals during off-season training are to maximize our athletes' performance potential and reduction of injury risk through both proactive and reactive approaches to building their sports capabilities and techniques. Proactively, we prioritize the teaching of proper movement patterns. 

Reactively, we work on balancing out muscle asymmetries which may have developed as a result of a focused involvement with one sport during in-season training and play. Depending on the specific sport, certain asymmetries develop as a result of repetitive motions which lead to overwork in some muscles whereas others are underworked. Moreover, research findings indicate that, as the playing season goes on, fatigue plays a role in a sport-specific breakdown of a player's mechanical ability to manage muscle imbalances. Simply put, mechanical skills won't last when there is no strength to support therm. Given the importance of strength and resilience in athletics, we, at AR-Escape, invest much foundational work in preparing our athletes for avoiding injury and managing the stress and fatigue that are experienced during sports competition. Some coaches have recognized the essential role of off-season training and provide generalized programs for athletes to undertake on their own during the summer.

At Athletic Republic Escape, we have specialists who will not only offer relevant programs, but who will assure that such programs are individualized to address an athlete's specific weaknesses and needs. By focusing on individual goals, our professional and experienced strength-and-conditioning coaches provide programs which are motivational and, moreover, assure our athletes that they are not just training hard this summer, but are training intelligently as well. Stay on top of your game and a step ahead of the competition with our Summer Training Clinics. These are one-week foundational clinics focused on training skills in speed, agility, strength, and movement.Come join us this summer as we work together to help you have your best season next school year!  


Escapee Movers Foundations Training Clinic Begins soon


The Athletic Republic Escapes Coaches have designed a Summer Program to help our young athletes succeed during the season.Our program goal is to teach proper movement patternsand increase the training capacity that is demanded during the sports season. We will build the foundation that is necessary in order to create speed and power.

  • Camps Run Monday-Thursday9 a.m.-12 p.m.The camp fee is $175 per camper per week.
  • Open to ages 6-13Group A: Ages 6-10
  • Group B: Ages 11-13Summer Camp Schedule
  • Group AAges 6-10Monday-Thursday9am-12pSession 1: June 25-June 29Session 2: July 16-July 19Session 3: July 30- Aug 2Session 4: Aug 13- Aug 16
  • Group BAges 11-13 Monday-Thursday 9am-12pm Session 1: July 9-12 Session 2: July 23-26 Session 3: Aug 6- Aug 9Session 4: Aug 20- Aug 23

Prevent Impulse Eating:  

Helpful Tips It's has happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer; and you realize that you are hungry. Not just a little hungry though, you haven't eaten for hours- your head is starting to throb, and you can't even think straight. Bottom line:  you have to eat.  Now!As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible to get. But, you have little choice, so you grab a burger or a salad with "grilled chicken." (Do you have any idea how much that piece of 'grilled chicken' has been processed and soaked and manipulated as well as transformed- before it arrives in front of you?) Or  maybe you get a small order of fries just to get you through.  Then,  just like that you have put food into your body that can lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.It is a tough situation, and like I said, we've all been there. 

 Sometimes you really do have to eat 'right now.' But over time, these eating emergencies can add up and significantly impact your health and fitness  goals  as well as achievements.Emergency Preparedness:The answer is to stop having eating emergencies, and I will show you how to do this.  It does take some planning, but it isn't as hard as you may think.The first step is to make a list of healthy, on-the-go foods that you enjoy eating.  Make sure that you include things with healthy fats, protein and carbs (if it's around your workout time).  When you are very hungry, you need to have all your macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog.  This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started:


  • You have to drink water. The second step seems obvious, but it has to happen if you are going to eliminate impulse eating:  buy the food on your list.  You have to get it in your house, so you have it when you need it.The third step is to plan your food kit.  This food has to travel with you, and you have to decide how you are going to transport it.  The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined.  Ideally you will leave yourself more than five minutes, but life happens.Here are some tips to help you set up your food kit for ease and speed.

  • Small cooler.
You will have an assortment of health and energy promoting foods at your fingertips.

You need something to store a lot of water in  .Now do it:You've done the hard part.  You've figured out what foods will make you happy and help you through the emergency, you've stocked up on them, you have gathered what you need for transport and you have your water situation figured out.All that is left is making it happen.  You have to take the food with you when you leave the house.  The first few times you do this, it will seem complicated and tedious.  But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important.  You will likely even find you grab the same foods nearly every time-it's just easier. And it has to be easy, or you won't do it.The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. 

  • Water bottle.  

  • Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting.  Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!
  • Nut butters. Cashew, almond, peanut...find your favorite.  Almond butter is great on a banana; cashew butter is perfect on whole grain crackers.  Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your cravings. 

  •  Boiled eggs. Do you like cold, salted boiled eggs?  They are a powerhouse of protein. Just be sure to get free range eggs.
  • Sardines.Yes, you read that right.  If you like fish, you can buy small packets of wild caught sardines that travel very well.  

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating:  buy the food on your list.  You have to get it in your house, so you have it when you need it.The third step is to plan your food kit.  This food has to travel with you, and you have to decide how you are going to transport it.  The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined.  Ideally you will leave yourself more than five minutes, but life happens.

Maintaining Weight during the Off Season is essential to in Season Performance

Is Weight Important?

At Athletic Republic Escape, we noticed a trend in Athlete's losing weight who don't have a need. Meanwhile, other athletes who gain weight  may need to maintain a specific body weight or to lose bodyfat. Although essential for performance, we would like to share the positive and negative effects of an athlete's performance based on the maintaining of body weight.   As you are aware, athletes are looking to perform  their best in play.  Oftentimes they equate performance to possessing  lower body fat. Depending on the sport, low body fat can be helpful- but, sometimes, maintaining weight during your offseason is more beneficial than losing or gaining it.

 Studies have concluded that weight maintenance is directly correlated to optimal performance.

Does your Bodyweight Matter?

For Athletes who are overweight; weight loss, is a way to improve performance and prevent initiating other chronic diseases. Alternatively, athletes who are normal weight or have low body weight for them;  it is important that they maintain or gain weight to improve their performance and reduce the causes of injuries.  Especially student-athletes who are young and are still developing while retaining a rigorous exercise regimen and play schedule. Bodyweight changes can have a severe effect on the athlete's energy and focus, and make them more prone to injuries.

Nutrition can't be generalized

Giving an athlete a generalized weight loss or weight gain program may not get the results the athletes are seeking. Nutrition programs must be customized to the athletes and their needs. Weight fluctuating dramatically with athletes between off and in season training can cause long-lasting effects on the metabolism. It is best to get to a healthy weight during the season and to maintain that healthy weight during the offseason.We advise seeking professional opinion for your athlete when creating a nutrition plan to help them reach their goals.   

Professor Manore from the College of Public Health and Human Science at OSU says, and this fact is backed by the overwhelming amount of research, that counting calories is not the best method to help athletes reach their goals.

What is the Ideal Bodyweight for an athlete?

Professor Manore found that "to achieve optimum body weight from nutrition, there are several specifications."The ideal body weight for an athlete is:
A bodyweight that minimizes your risk for chronic diseases and promotes healthy eating. An athlete's body weight should also be based on their genetic and family history.  You may not be able to reach the goal that you want, but there is a healthy body weight for everyone based on who they are and where they began.Your body weight should be based on your age, level of physical development and goals should be made with these two things in mind.

A healthy bodyweight should be able to be maintained without constantly having to diet or restrict food.A "well-balanced diet" consist of large amounts of fruits, vegetables, whole grains, fiber, lean meats, and fish.  Athletes should avoid beverages that have too much sugar, like soda and alcohol, certain sports drink fall into that category.  When all else fails drink water. Another tip is to try to eat your calories and not drink them, meal replacement shakes and other liquid sources of meals should be avoided when trying to maintain a healthy body weight.

Ultimately, the goal is to identify a healthy body weight that an athlete can consistently maintain throughout the year.  By using this approach you minimize the amount that is needed to be lost or gained during the athletes competitive season.  We don't want this constant losing and gaining pattern to begin unrealistic body images issues or disordered eating. Also, seeking a sports dietician to help monitor athletes is ideal.  

What is the best weight for my athlete?

Some questions that you may want to consider when assessing if it is realistic and can be maintained without constant dieting.  Use these questions to determine what weight works best for them during the offseason and how much time they are going to need to reach their competitive goal weight while remaining healthy and without injury.Does your goal weight reduce health issues that can increase the potential for injuries and encourage good health and eating habits, while maintaining optimal sports training and performance?When considering your goal weight are you taking into consideration family history and genetic makeup of bodyweight?Is the goal weight appropriate for the athletes' age, physical development?Can the goal weight be maintained consistently without special dieting?Can achieving the goal weight lead to an eating disorder?If you are looking for more guidance to help your athletes maintain weight ask our staff and we will direct you to the information that you need.  We would be happy to set your athlete on a healthy eating program.

Upgrade your Warmup

You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise- and a sa result may think, "let's just get on with it already!  I'm in a hurry!"But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even dangerous results-such as muscle strains, as well as other fitness related injuries and pain.Oh yeah, and a proper warm-up will actually IMPROVE your workout performance!

Warm-up  Basics :

A warm up is a short workout period at the beginning of your exercise session.  It is generally low intensity and prepares your body for the upcoming exertion.The purpose of a traditional warm up is to slightly increase your heart rate. This raises your core body temperature and increases the blood flow to your muscles.  Cold muscles and other connective tissues do not stretch very easily. A warm up session literally warms them up and relaxes them, making them more supple and ready to work.Without a warm up, you may be more susceptible to strained muscles, cramps and injury.  Ultimately, these effects could keep you from exercising for an extended period of time as you recover, which is not conducive to the healthy lifestyle that you desire.It takes about three minutes for your body to realize that it needs to move more blood to your muscles, as a result the ideal warm up time is between five to ten minutes.There is no set prescription for what your warm up should consist of.  You can choose a set of preparatory exercises (such as squats, lunges, toe touches, etc.,) or you can do a light intensity version of your upcoming workout (a brisk walk to prepare for a run, for example, or lifting light weights before increasing the load).

The Warm-Up:  

Now with all that being said about a "basic" warm-up, let me share with you how I personally prepare myself, as well as every one of my personal training boot camp clients.For long-term health and fitness combined with your weight loss training efforts it's imperative to understand that a proper warm-up is about more than just "warming up the body."  It's a about preparing the body for an all-out training assault that's going to boost your metabolism through the roof.Therefore, we look at the warm-up as a Preparation Phase for the workout to come.  Through research and practical experience we've determined that best results are typically seen when an exercise prep routine incorporates 3 key components

Tissue Quality, Corrective Exercise, Mobility & Activation

So, as you can see, a warm-up is much more than just a warm-up when you're training smarter for long-term health, fitness and fat loss goals.Think twice before you skip the "warm-up" in your next workout...

More Than Just a Warm-Up...

More than just a typical warm-up, a mobility and activation circuit truly prepares your body for a maximum performance workout.  Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion.  Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement.  Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core and shoulders.Mobility & Activation

Advanced StrategyTissue Quality

Almost all chronic joint pain or overuse injuries are caused by tightness and restrictions in the muscles above and below the joint in question.  In other words, it's not about thr PAIN SITE... it's about  the PAIN SOURCE!    Knee pain is often caused by restrictions in the tissue of your calves and front/inner/outer thighs.  Back pain is often caused by restrictions in your glutes and hamstrings. Shoulder pain  can often be caused by restrictions in your thoracic spine (mid-back), chest and lats.

Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all.  Over time, we develop scarred tissue, adhesions, knots and trigger points that can come as a result of  high-intensity training, repetitive motions, and/or extended periods of sitting.The best way to address this is to self-massage sore, tight, and restricted muscle groups of the body to regenerate tissue both pre and post-workout to promote injury reduction and allow for a smoother, more productive workout.In addition, self-massage before stretching allows for a better, more complete stretch by smoothing out the knots. You should always precede flexibility work with tissue quality for best results. Massage is one of those counter-intuitive things whereby you are actually actively searching for pain. In fact, it's the only time to ever do so when it comes to proper training.The best analogy I can give you is this:If it hurts that much when you put pressure on your muscles, just imagine how bad your joints must feel!

Corrective Exercise

We all have unique "issues" with our body mechanics and functional movement capabilities.  For some it's a lack of flexibility, while others there may be a balance or mobility issue.  Perhaps there's an asymmetry - one side is significantly "stronger" than the other leading to muscular imbalances, postural distortions and overcompensation injuries.  You can find out your individual corrective needs by going through a movement screen such as the Functional Movement Screen (FMS).The FMS is a ranking and grading system that documents movement patterns that are key to normal function.  By screening these patterns, the FMS readily identifies functional limitations and asymmetries. 
 These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual. So, in a nutshell, the FMS is designed toIdentify functional limitations and asymmetries which have been linked to increased injury risk, provide exercises to restore proper movement, and build stability, mobility, and strength in each individual.

Mobility & Activation

More than just a typical warm-up, a mobility and activation circuit truly prepares your body for a maximum performance workout.Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion.  Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement.  Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core and shoulders.More Than Just a Warm-Up...So, as you can see, a warm-up is much more than just a warm-up when you're training smarter for long-term health, fitness and fat loss goals.Think twice before you skip the "warm-up" in your next workout...

Athletic Republic Escape Athlete of the Month:
Daniel Frake

Daniel  is a great example of what diligence, patience, hard work (even when nobody's watching), and dedication can do for an athlete.  His hard work during the season and  off season has led him to be a strong competitor during  this last high school baseball season. Daniel  is a Shawnee High school pitcher who has been dominating the mound this year. We have watched Daniel grow in his potential year after year. His hard work has paid off as he is consistently pitching and contributing to the success of Shawnee High School Varsity Baseball team.On and off the field Daniel is an example for younger athletes and a great motivator for his fellow teammates. We have loved watching Daniel grow over the years in strength, movement, and ability.We wish him continued success this season and for life.

Athletic Republic Escape  Member of the Month:
 Kathy Breisacher

Kathy began training at Athletic Republic Escape the beginning of April when she joined our new AR-FIT program. When she came to our center she had several muscle imbalances and previous injuries that prevented her from living her best life possible and that she wanted.  Kathy was unable to buckle her seatbelt from lack of shoulder mobility and struggled with getting up off the floor due to both knees having been dislocated.  After several weeks of training Kathy gained mobility in her shoulder and is now able to buckle her own seatbelt with no problem!She is also getting off the floor with little to no assistance as well as  hitting new strength goals  which she never imagined she could achieve.  Kathy is always ready to challenge herself in a workout and is laser focused on her nutrition and exercise needs.  She mentioned the other day how proud her grandchildren are of her and we are as well.  Kathy has progressed quickly in one month and we are looking forward to seeing her continue to get stronger. 

Athletic Republic Escape Movement of the Month

Goblet Squat

If you are looking to improve your squat we would probably point you in the direction of the goblet squat.  Not only is this exercise helpful in perfecting your squat, it also is a great movement to help enhance your core strength, movement, and overall hip mobility.

Improve your Squat:

The  squat is a natural postural position that we are all familiar with and most people can get into without even realizing it.  For example, we use the goblet squat  when we pick up our children or things  from the ground.   The Goblet squat gives (when trained frequently) you the ability to move from the hips, knees, and ankles into a downward and upward motion. This also works on your balance and technique that is needed to perform a squat.

Great place to start for beginners:  

 Most people beginning exercise have issues performing a proper back or barbell front squat. This fact can be due to a lack of body control or awareness on how  to keep your torso vertical and not lean forward.  To perform a proper squat you need to allow your hips and knees to flex so that you can squat without the excessive lean forward.

Most people initially do not have the strength in their quadriceps and core to prevent the excessive  forward lean.  Beginning with a goblet squat can increase their body control, movement integrity, balance and body awareness of keeping their torso upright and using their legs properly for the move.

Helps with Posture:

Goblet squats are front-loaded squats which are great for you're the front of your lower body, for example, your quads, core, and upper back.  Since the load is in the front you must be strong and have a stable back to make sure that you have proper spine extension. Practicing a goblet squat can help strengthens these areas and improve your movement.

Helps to train around the injury:

To a person with injuries, traditional back loaded squats can be impossible. Goblet squats are a great alternative to this movement,  There is less spinal compression in this squat variation,  because your torso is more upright , as a result it decreases the stress on your lower back. Therefore, it can also be used for rehabilitation purposes to increase foundational strength and movement.

Try out this variation today and if you need help, set up an assessment and get a few sessions and we will help you!

Start a new habit this summer and try AR FIT!

Give our new group fitness training a try!

Schedule your FREE TRIAL today 

Athletic Republic Program of the Month:

Yoga For Athlete's Sunday's at 11:00 amThis 90-minute strong yoga flow is specifically designed to improve an athlete's performance. Each session will consist of breath-work, mobility to increase functional range of motion, strength, balance and much more. Beyond the physical benefits, athletes will also learn how to use their breath to calm them during the challenging times that will inevitably arise during any competition.