 Dearest Gentle Reader, June is here, and with it comes a shift in focus. The first half of the year is behind us. Summer is arriving. Schedules get busier, vacations start popping up, kids are out of school, and routines become easier to break. At KING Strength, we see this time of year differently. Summer isn't the time to lose momentum. It's an opportunity to build it. This month we're launching our new TEAM Training model, kicking off the Summer Sprint Challenge, celebrating Pride Month, and finishing the quarter with our Q2 Combine and Member Appreciation Potluck. June is also Pride Month, a time to celebrate authenticity, inclusion, and the idea that everyone deserves to feel welcomed, respected, and supported exactly as they are. At KING Strength, we believe fitness should be for everyone, and we remain committed to creating an environment where all people can train confidently and feel like they belong. Throughout the month we'll also be raising money for The Trevor Project, supporting LGBTQ+ youth through our monthly charity workout. Whether your goal is getting stronger, losing body fat, improving your conditioning, moving better, or simply staying consistent through a busy season, June is about showing up and stacking wins. One thing I've learned over the years is that people rarely stay consistent because of a workout program alone. They stay because of relationships. They stay because they know people are expecting to see them. They stay because they feel like they belong somewhere. My hope is that this group becomes another place for those relationships to grow. - Gerrick INTRODUCING OUR NEWEST FAMILY MEMBERGenevieve Maeve King, Gigi for short. 5/2/26 @ 1:24PM Weight 7lbs 4.8oz Length 20.5 inches JOIN OUR NEW MEMBER ONLY FACEBOOK GROUP Over the years we've built a pretty active community inside the gym, through text messages, conversations between sets, events, workshops, charity workouts, and our Instagram group chat. This month we're excited to officially re-launch our new KING Strength Members Facebook Group. The goal is simple: create another place for members to connect, support each other, share wins, ask questions, stay accountable, and continue building relationships outside of the gym. Inside the group you'll find: • Weekly member check-ins • Challenge updates • Event announcements • Educational resources • Workshop materials • Nutrition and recovery content • Member wins and celebrations • Community discussions • Additional accountability and support While the gym floor will always be where the real work happens, we've learned that people tend to stay consistent longer when they feel connected to the community around them. Whether you're someone who likes to participate in discussions regularly or simply wants a place to stay informed about what's happening at KING Strength, we'd love to have you join us. Join the KING Strength Members Facebook Group here: May 2026 Consistency Club What is the Consistency Club? It's KING Strength's Honor Roll. The Consistency Club is all about rewarding the real secret to results: consistency. Train 12+ times in a month and you'll be entered into our monthly raffle for complimentary Semi-Private Training 2x per week the following month. Remember: Goal for June: 12–16 visits this month. That's roughly 3–4 training sessions per week and one of the simplest ways to guarantee progress especially since it will only get harder when school ends and kids are at home.
JUNE RAFFLE WINNER: NUNZIO MOUDATSOS Nunzio, you get an additional 4 semi-private sessions to use this month, expires June 30, 2026. JUNE MEMBER BIRTHDAYS
Birthday Perk: Celebrate with 25% Off Merch Order Enjoy a special birthday month perk on us. Receive a 25% off discount code to use on any KING Strength merch order during your birthday month. Use it or lose it. Email [email protected] to claim your birthday promo code. Expires 6/30/26. UPCOMING EVENTS IN JUNE June 1 - New TEAM Training Programming Block Begins Our newly rebranded TEAM Training program officially launches this month. TEAM Training combines strength training, athletic development, conditioning, mobility, recovery, and community into one cohesive training experience designed specifically for busy adults. No more separate Strength and BASE tracks. June 6 – 9:00 AM Nutrition, Hydration, Portion Sizes & Macronutrients Workshop The first Summer Sprint educational workshop. We'll cover:
June 13 – 9:00 AM Barbell Technique Workshop Want to improve your squat, bench press, deadlift, or overhead press? This workshop will focus on:
June 19 - Juneteenth A reminder of the importance of freedom, equality, and continued progress. June 20 – 9:00 AM Kettlebell Technique Workshop Learn how to safely and effectively perform:
June 21 – 8:30 AM The 18th Annual FUCE 5K KING Strength is proud to continue supporting the Metuchen community. Whether you're racing, jogging, or walking, we'd love to see members representing the gym. June 21 - Father's Day Happy Father's Day to all of the dads, grandfathers, father figures, and mentors in our community. Thank you for leading by example and prioritizing your health and your family. June 27 – 7:00 AM Monthly Charity Workout This month's donations will support The Trevor Project in honor of Pride Month. Train for a cause, support an important organization, and help us continue using fitness as a force for good. June 30 – 6:00–8:00 PM Q2 Combine + Member Appreciation Potluck One of our favorite events of the year. We'll celebrate the end of Q2 by:
Pride Month Limited Edition KING Strength Tee Each June, we release a special edition KING Strength logo tee in recognition of Pride Month and our commitment to building a stronger, more inclusive community. This year’s design features our signature KING logo reimagined with the Progress Pride Flag, representing the diversity, resilience, and strength of the LGBTQ+ community. Whether you're training in the gym, out in the community, or simply showing your support, this shirt is a reminder that strength comes in many forms. This is a limited-edition release available only during Pride Month and will not be restocked once it's gone. A portion of every shirt sold will be donated to the The Trevor Project, helping provide crisis support, advocacy, and life-saving resources for LGBTQ+ young people. Help us create a community where everyone belongs. 💙💚💛🧡❤️💜 INTRODUCING TEAM TRAINING (CLASS REVAMP)Over the last several years, our group training system has evolved significantly. What started as separate Strength and BASE programming tracks helped us build an incredible foundation focused on strength, movement quality, mobility, conditioning, and long-term health. As our community has grown, we've continued asking a simple question: How do we create the best possible training experience for the majority of people we serve? The answer is TEAM Training. TEAM Training combines:
Most importantly, TEAM Training is designed to complement your Semi-Private Training program, not replace it. Together they create a complete system built around helping adults:
JUNE 2026 TEAM TRAINING BLOCK THEMEThis month's programming is inspired by the work of legendary Soviet sports scientist Yuri Verkhoshansky, often called the Father of Plyometrics. Verkhoshansky's research focused on explosive strength, force production, athletic movement, landing mechanics, and the body's ability to absorb and redirect force efficiently. While his methods were originally developed for elite athletes, we've adapted the underlying principles for everyday adults. Throughout June you'll see:
The goal isn't to turn everyone into Olympic athletes. The goal is to help adults regain qualities many people lose over time:
But strength expressed quickly is what keeps us athletic. Whether you're chasing a PR, carrying your kids, playing pickleball, hiking, running a 5K, or simply wanting to move through life more confidently, this month's programming was built for you. HELP US GROW OUR COMMUNITYWays you can support: 1. Refer a friend, family member, co-worker to join the gym! If you know someone who would benefit from training here, bring them in. Referrals are the backbone of our community and help us keep growing with the right people. As a thank you, you’ll get $100 off your next month, and they’ll get $100 off their first month. It’s a simple way to support us while helping someone you care about get stronger too. 2. Leave us a 5-star Google review! Your feedback goes a long way in helping us grow as a small business and reach more people who are looking for the kind of training and community we’ve built here. Reviews build trust, tell our story better than we ever could, and help someone new take that first step through the door. If you’ve had a great experience, sharing it can genuinely make an impact. JOIN OUR COMMUNITY ON SOCIAL MEDIA Stay Connected with KING Strength! Join our Members Only Group Chat and Broadcast Channel on IG! Join our Instagram community group chat if you love connecting with others. Not super social? No worries—tune into our Instagram broadcast channel for updates, shoutouts, and gym news. Click the button below to join! Summer is here. Stay consistent. Train 3–4 times per week. Support each other. Keep showing up. We'll see you in the gym.
— Gerrick
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Why Explosive Strength Training Matters for Adults
If you’ve been training at KING Strength over the past few months, you’ve probably noticed that our programming always follows a bigger purpose. We don’t randomly throw workouts together week to week. Every month is built around a specific training adaptation, with each block intentionally progressing into the next. The goal is to help members continue building strength, resilience, athleticism, conditioning, and long-term progress without feeling constantly beat up or burnt out. February focused on foundational strength through Linear Strength 3×5. March emphasized hypertrophy and work capacity with German Body Composition training. April shifted toward Functional Hypertrophy and structural balance. May introduced Wendler’s 5/3/1 and sub-maximal strength progression. Now in June, we shift gears toward: explosive strength and force production. Our June 2026 training block is built around: Verkhoshansky Power. This month is designed to help members:
At its core, this block is about helping adults rediscover athleticism again. Who Was Yuri Verkhoshansky? Yuri Verkhoshansky was a Soviet sports scientist, researcher, and coach often referred to as: “The Father of Plyometrics.” His research heavily influenced modern:
A huge amount of modern athletic performance methodology traces back to Verkhoshansky’s research. One of his most famous concepts was: The Shock Method. The Shock Method focused on teaching the body to rapidly absorb force and immediately redirect it explosively. The most famous example of this is the depth jump, where an athlete steps off a box, absorbs force upon landing, and instantly explodes upward into another jump. The goal wasn’t simply jumping higher. The goal was improving:
Essentially, Verkhoshansky was studying how the body could become more efficient at producing force quickly after absorbing force. That concept became the foundation for much of what we now know as:
Why This Matters for Adults Most adults don’t realize that one of the first physical qualities we lose with age is: power. Not necessarily maximal strength. Not muscle mass first. Power. Power is your ability to produce force quickly. It affects things like:
This is why many adults eventually begin to feel:
A lot of traditional gym training focuses almost entirely on:
That’s where this block comes in. Strength vs Power One of the biggest misconceptions in fitness is assuming that strength and power are the same thing. They’re not. Strength is how much force you can produce. Power is how quickly you can produce force.Someone can be extremely strong but still move slowly. Power is what gives movement:
This becomes increasingly important as we age because athleticism isn’t just about sports. It’s about:
Training power safely helps adults maintain those qualities longer. How We Adapt Verkhoshansky Training for Real Life Adults Now obviously, we are not running Soviet Olympic training camps at KING Strength. Most adults:
So our approach is: Verkhoshansky-inspired training adapted for general population adults. Instead of aggressive high-impact shock methods and excessive jumping volume, we use:
The goal is still the same: improve explosive force production and athletic movement. But we do it in a way that:
The June Training Structure This month’s programming is built around:
The goal is NOT:
The goal IS:
Every workout is intentionally designed to help members train hard while still recovering well enough to remain consistent throughout Summer Sprint. All sessions are also intentionally designed to fit within realistic training windows for busy adults. Sessions run approximately 50–55 minutes of actual work, allowing time for coaching, transitions, setup, and community interaction without feeling rushed or chaotic. Monday — Squat Power Mondays focus heavily on:
We combine dynamic effort training with traditional squat strength work to improve:
The emphasis is on moving with: intent. Not simply lifting heavy slowly. This is where members begin learning how to apply force more aggressively while maintaining strong movement mechanics and positioning. Wednesday — Press Power Wednesdays revolve around:
This day focuses on improving:
The goal is teaching the body how to produce force more efficiently instead of simply grinding through heavy reps. This creates better carryover into:
Friday — Deadlift Power Fridays emphasize:
This day is centered around:
Strong posterior chains improve:
This is one of the most athletic training days of the week and usually ends up being a member favorite. BASE: Elasticity + Rhythm Our BASE programming complements the STRENGTH days perfectly. While STRENGTH develops:
BASE develops:
Tuesday, Thursday, and Saturday sessions focus heavily on:
These sessions use less spinal loading while still remaining challenging and athletic. Together, STRENGTH and BASE help members become: stronger AND more athletic. Weekly Community Challenges Throughout Summer Sprint, we’re also running weekly community challenges separate from the normal programming. These are designed to create:
Examples include:
The goal is creating an environment where training feels: engaging, competitive, and fun. Not just repetitive workouts. A Realization Block June is structured as: a realization block.The purpose of a realization block is to take the strength and movement quality developed throughout previous training cycles and: express it athletically. That means:
The month culminates with: the Q2 Combine. Members will re-test:
The Combine gives members a chance to see how far they’ve progressed while also creating a high-energy community environment to celebrate consistency and hard work throughout the quarter. Ready to Train Differently? Most adults don’t need:
They need:
That’s exactly what this June block is designed to do. At KING Strength, our goal is helping adults:
If you’ve been looking for a training environment that combines: ✔ strength training ✔ athletic performance ✔ mobility & recovery ✔ expert coaching ✔ accountability ✔ community then June is the perfect time to start. Our Summer Sprint officially begins June 1 and culminates with our: Q2 Combine + Community Finale on June 30. Whether you’re:
Ready to join KING Strength? Hit the "GET STARTED" button and fill out the interest form and our team will reach out to you and schedule your assessment / first training session. Dearest gentle reader,  May is here. This month also carries deeper meaning. Since 1990, the United States has recognized Asian American and Pacific Islander Heritage Month (AAPI), a time to celebrate the history, culture, and contributions of Asian American and Pacific Islander communities. At KING Strength, this is personal. We’re proud to be an AAPI-owned business. Gerrick is Chinese, with his family rooted in the Philippines, and Monica is Vietnamese. Since COVID, they’ve been strong advocates for cultural awareness and standing against Asian hate. Those experiences shape the values we bring into the gym, discipline, resilience, and community. That same mindset carries into our training. We continue refining our semi-private model to keep sessions personal, focused, and aligned with what each member needs. Real progress comes from doing what matters, consistently, over time. APRIL 2026 CONSISTENCY CLUB What is the Consistency Club? It's KING Strength's Honor Roll. The Consistency Club is all about rewarding the real secret to results: showing up consistently. It’s not about perfection, it’s about building habits that last. Here’s how it works:
 NEW RECORD: 68 MEMBERS CAME MORE THAN 12X IN APRIL GOAL: LET'S AIM FOR 75+ IN MAY MAY RAFFLE WINNER: KATE MANCHISI UPCOMING EVENTS IN MAY
 June Summer Sprint 4-Week Challenge kicks off June 1st. 30 days built to turn up your consistency, intensity, and momentum heading into summer. This is your chance to push a little harder, stay a little tighter, and finish June stronger than you started. More info on this coming soon — stay tuned. MOTHER'S DAY GIVEAWAY THE SPRING 2026 MERCH DROP HAS ARRIVED!
THE BRAINS BEHIND THE BLOCKSLearn the exercise science breakdown behind KING Strength's group training class programming.  STRENGTH THEME: Submaximal Strength ( Wendler 5/3/1) May is about building strength you can repeat. Submaximal Strength, using the Wendler 5/3/1 method, focuses on controlled percentages, steady progression, and high quality reps to develop real, lasting strength without burning out. This phase shifts the focus from chasing max effort lifts to building consistent performance. By training just below your limit, you improve movement efficiency, bar speed, and force production while staying fresh enough to recover and progress week after week.
 BASE THEME: Structured Recomposition (Hypertrophy & Core) May is about building a stronger, leaner, and more capable body through structured recomposition. This phase combines hypertrophy and conditioning into a clear system that develops lean muscle while improving overall work capacity and performance. Rather than chasing random intensity, this block focuses on consistent, repeatable training. By using controlled volume, submaximal loading, and intentional movement, you build muscle, improve conditioning, and reinforce how your body performs under load without burning out.
NEW EQUIPMENT UPDATESAs our community continues to grow and more members join the KING Strength family, we’re able to consistently reinvest back into the gym. That means upgrading our space, adding new tools, and improving the overall training experience so you can keep progressing in a stronger, safer, and more effective environment. Here's what's new: LEVERAGE SQUAT MACHINE
BANDBELL EARTHQUAKE BAR
NORDICTRACK T 6.5 S TREADMILL
NORDICTRACK RECUMBANT BIKE
MAY MEMBER BIRTHDAYS
NEW Birthday Perk: Celebrate with 25% Off Merch Enjoy a special birthday month perk on us. Receive a 25% off discount code to use on any KING Strength merch order during your birthday month. Use it or lose it. Email [email protected] to claim your birthday promo code. Expires 5/31/26. SUPPORTING GISELLE & LEOWe want to take a moment to support Giselle Canino and her son Leo (Leandro “Leo” Canino Prestol), who recently lost Shady after her courageous battle with cancer. Shady was truly amazing and brought so much love, energy, and joy to everyone around her. We miss her deeply. Leo is just 4 years old, and Giselle is now navigating the heartbreaking task of raising him while grieving an incredible partner and mother. A close friend, Emilie Faro, has started a collection to help support them with daily expenses, childcare, and stability as they move forward. Leo turns 5 on May 16th, and support will continue through the year as they adjust to life without Shady. If you’re able to contribute, anything helps. If not, sharing and keeping them in your thoughts means just as much.  NITISH IS DOING HYROX NYC RACING FOR GLOBAL HEALTH Nearly 10% of the world’s people live in extreme poverty, trapped in cycles of hardship and poor health and surviving on less than €2 a day. Malnutrition, lack of clean water, disease and inadequate maternal and child healthcare lead to millions of people falling sick or dying prematurely. Tragically, most of this is preventable. Access to basic healthcare, nutrition, and vaccinations should not be a privilege, yet for many, these life-saving interventions remain out of reach. Our Global Health fund combines charities with the highest-performing interventions that improve health outcomes and prevent deaths in the parts of the world that need the most help. Charities the Global Health fund supports: Taimaka, Evidence Action, Against Malaria Foundation, Helen Keller International, and New Incentives. FUCE 5KJoin us on Father's Day, June 21st at 8:30 AM to participate in this community event.  It Takes A Borough (ITAB) is honored to host the annual FUCE 5K Family Fun Run/Walk in Mike Fuccile’s memory. On September 4, 2008, Mike Fuccile was murdered on his way to work in Jersey City where he served as a chief compliance officer for Merrill Lynch. Mike left behind his wife of ten years, Nancy, and their three children; Michael, Jack and Brooke. In 2009, The Fucille Foundation was established to help local families impacted by tragedy and it continued to do so until the end of 2023 when it passed its torch to ITAB. ITAB, a nonprofit organization, is dedicated to encouraging community solidarity, relies on financial contributions and tangible donations to create meaningful, positive impacts on members of its community affected by tragedy or unforeseen circumstances. The tradition continues this year in dowtown Metuchen! For a preview of the certified course, please visit ittakesaborough.com. HELP US GROW OUR COMMUNITY STRONGER Ways you can support: 1. Refer a friend, family member, co-worker to join the gym!If you know someone who would benefit from training here, bring them in. Referrals are the backbone of our community and help us keep growing with the right people. As a thank you, you’ll get $100 off your next month, and they’ll get $100 off their first month. It’s a simple way to support us while helping someone you care about get stronger too. 2. Leave us a 5-star Google review!
3. Apply to join our team! We're growing!
JOIN OUR SOCIAL MEDIA COMMUNITYStay Connected with KING Strength! Join our Members Only Group Chat and Broadcast Channel on IG!
CONNECT WITH US!Thanks for tuning in and reading. Grateful for you all and everything we’re building together. Love, Gerrick  His hair looks like ramen noodles here.  As weights increase, the limiting factor in performance shifts from muscle capacity to stability, coordination, and force control. BASE training exists to address these constraints, teaching athletes to generate, transfer, and control force safely and efficiently. In May, we focus on bracing under load, integrated breathing, and dynamic core control, creating a foundation that supports both strength expression and long-term joint health. Bracing is often mischaracterized as simply “tightening the core.” In reality, it involves creating intra-abdominal pressure (IAP)—a pressurized cylinder formed by the diaphragm at the top, the pelvic floor at the bottom, and the abdominal wall along the sides. This internal pressure system stabilizes the spine, allowing force to transmit efficiently from the lower to upper extremities. Biomechanical research shows that a well-braced torso reduces spinal shear and bending moments, improves force transfer, and protects passive structures like ligaments and intervertebral discs. Without sufficient IAP, energy leaks through the trunk, joints compensate, and movement efficiency declines.  A properly braced core uses intra-abdominal pressure to stabilize the spine and transmit force efficiently. Spinal stiffness is crucial for both safety and performance. A stable spine allows energy to flow efficiently across the kinetic chain, minimizes energy leaks, and reduces injury risk. Coordinated, diaphragmatic breathing enhances pressure generation, stabilizes the thoraco-lumbar region, and optimizes core activation, sparing the lower back from excessive load. Breath and bracing together create a resilient foundation capable of transmitting and absorbing force safely, even under challenging conditions.
BASE emphasizes resisting movement rather than generating it. Anti-extension, anti-rotation, and anti-lateral flexion exercises train the core to resist destabilizing forces, engaging deep stabilizers such as the transverse abdominis, multifidus, diaphragm, and pelvic floor. Over time, these exercises improve joint centration, ensuring optimal alignment and reducing compensatory patterns that commonly lead to chronic injuries. Single-arm and single-leg exercises expose asymmetries, improve proprioception, and reinforce structural integrity under load. This is why BASE removes heavy axial loading—reducing CNS fatigue while focusing on control, precision, and joint safety.  The BASE program incorporates progressive programming across four main movement categories: anti-extension, anti-rotation, anti-lateral flexion, and dynamic core stability. Each progression increases complexity or load while maintaining focus on bracing, breathing, and joint centration. For example:
In May, the BASE block is structured into three weekly sessions, each targeting specific stability and control goals while progressively increasing intensity or complexity.  Tuesday – Single-Leg / Knee & Hinge Focus This session prioritizes unilateral lower-body control and core bracing under hinge patterns. Athletes start with single-leg Romanian deadlifts, which challenge hip stability and proprioception. Step-ups or split-stance hinge variations follow to reinforce strength and balance under load. Core stability is integrated with hollow holds or short anti-extension holds, teaching the torso to resist destabilizing forces during unilateral movement.  Thursday – Single-Arm / Push Focus Midweek focuses on upper body unilateral pressing and rotational stability. Exercises include single-arm landmine presses, Pallof presses with resistance, and TRX rollouts with rotation. These drills integrate the upper body with a braced core, enhancing shoulder stability, anti-rotation strength, and force transfer efficiency.  Saturday – Glutes / Arms & Dynamic Core Stability The final session of the week emphasizes posterior chain engagement, upper-body coordination, and dynamic stability under movement. Movements include suitcase or split-stance loaded carries, landmine rotational presses, and bear crawls or loaded crawls. These exercises integrate unilateral and anti-movement work from earlier in the week, teaching athletes to brace effectively while moving and applying force through the kinetic chain. Each progression is carefully structured to increase neuromuscular demand without excessive CNS fatigue, allowing athletes to practice stability while their muscles and connective tissues adapt. By gradually increasing intensity, volume, or complexity, BASE training improves dynamic bracing, movement efficiency, and spinal resilience. The emphasis on movement quality over load ensures that the foundation built in BASE transfers directly to strength lifts, athletic performance, and daily functional tasks.
The May BASE Block should leave athletes with a naturally engaged core, improved stability, reduced low-back fatigue, and greater control over movement. By integrating bracing, breathing, anti-movement strategies, and unilateral progressions, BASE complements submaximal strength programming, allowing athletes to express maximal force safely and efficiently. Together, strength and BASE create a science-driven, holistic system that maximizes performance while minimizing injury risk, laying the foundation for sustainable, long-term development. Ready to strengthen your core, improve movement control, and reduce injury risk? At KING Strength, our May BASE program teaches bracing, breathing, and joint-centric training that transfers to every lift, athletic movement, and daily activity. Through structured progressions, dynamic stability drills, and expert coaching, you’ll develop a resilient, controlled, and powerful core that enhances every performance metric. Join KING Strength today and experience a program designed to make your strength functional, your joints protected, and your performance sustainable—whether in the gym, on the field, or in everyday life. May 2026 Strength Block: Wendler's 5/3/1 - Why Submaximal Strength Is A Smarter Way to Get Strong4/9/2026  Many people assume that getting stronger is simply a matter of lifting heavier weights more frequently. While maximal effort can produce short-term gains, it often leads to stagnation, joint stress, and technique breakdown. At KING Strength, the May Strength Block takes a different approach, prioritizing submaximal loading, movement quality, and sustainable progression. This methodology is grounded in both applied exercise science and practical experience, recognizing that strength is not solely about muscle size or maximal force output, but also about efficient neuromuscular coordination, connective tissue adaptation, and motor skill acquisition.  Submaximal intensity (65–85% of 1RM) allows maximum motor unit recruitment with minimal CNS fatigue, supporting consistent weekly progress. A cornerstone of our May Strength programming is Jim Wendler’s 5/3/1, a method that has become a standard in strength and conditioning because of its simplicity, sustainability, and proven results. Developed by Wendler in the mid-2000s, 5/3/1 was designed to help lifters consistently improve strength without burning out. Rather than chasing maximal loads every week, the system emphasizes submaximal percentages of your one-rep max, structured progression, and calculated weekly cycles. This allows athletes to develop strength over months and years rather than risking stagnation or injury from constant maximal effort. Wendler’s philosophy is simple: train smart, stay consistent, and trust the process. This approach has made 5/3/1 a widely respected framework for powerlifters, athletes, and general strength enthusiasts alike, bridging the gap between scientific principles and practical, sustainable programming.
Lifting at maximal intensity places a significant demand on the central nervous system (CNS). Heavy loads recruit high-threshold motor units and fast-twitch fibers, but repeated maximal efforts reduce motor unit firing efficiency, compromise inter-muscular coordination, and lengthen recovery periods. Training to failure frequently reinforces poor motor patterns and increases injury risk. Muscles adapt relatively quickly to heavy loads, but connective tissues—tendons, ligaments, fascia—adapt more slowly. High-intensity training without gradual progression can overload these structures, resulting in joint stress, chronic pain, or overuse injuries. 5/3/1 addresses these challenges by prescribing 65–95% of your one-rep max in a structured, progressive cycle that balances stimulus with recovery.  High-threshold motor units (fast-twitch fibers) are effectively recruited at submaximal loads, building strength without excessive fatigue. A typical week in the May Strength Block follows a Monday, Wednesday, Friday schedule, strategically targeting hinge, press/chest, and squat patterns. This layout emphasizes submaximal training with accessory work to support joint health, structural balance, and movement quality. Monday – Hinge Focus (Deadlift Day): The week begins with the hinge pattern, prioritizing posterior chain strength, hip extension, and core stability. Using the 5/3/1 framework, the deadlift is performed at 65% × 5 reps, 75% × 3 reps, and 85% × 1+ reps. Accessory work targets the posterior chain and core, including Romanian deadlifts, back extensions, and anti-rotation exercises, reinforcing spinal integrity and teaching force transfer through the hips and lower back. Supersets, such as pairing back extensions with hanging leg raises, enhance core activation and build stability for heavy hinge patterns. This day establishes the foundation for force generation across the entire kinetic chain. Wednesday – Press & Chest Focus: Midweek centers on pressing mechanics, incorporating both overhead press and bench/chest pressing. The overhead press follows the 5/3/1 percentages: 65% × 5 reps, 75% × 5 reps, 85% × 5+ reps. Bench press is added to target horizontal pushing strength, improve chest development, and maintain shoulder mechanics. Accessory exercises include lateral raises, single-arm TRX rows, and triceps extensions to reinforce scapular integrity, prevent overuse injuries, and promote muscular balance. Paired or supersetted movements maintain training density while improving stability and coordination across multiple planes of motion. Friday – Squat Focus (Lower Body Day): The week concludes with the squat, emphasizing lower-body strength, hip and knee stability, and coordinated bracing. Squats follow the 5/3/1 scheme: 65% × 5 reps, 75% × 5 reps, 85% × 5+ reps. Accessory work includes Bulgarian split squats, Romanian deadlifts, hamstring curls, and core stability exercises to reinforce unilateral strength, posterior chain engagement, and movement symmetry. Supersets with unilateral work ensure balanced force development, reduce compensatory patterns, and enhance overall lower-body performance.
This Monday hinge → Wednesday press + chest → Friday squat rotation ensures each movement pattern receives focused attention, CNS fatigue is managed, and accessory work supports joint health and structural balance. Submaximal loading allows lifters to maintain bar speed, clean technique, and high-quality repetitions while accumulating sufficient volume for growth and skill development. By combining the principles of motor unit recruitment, CNS recovery, connective tissue adaptation, structural balance, and progressive overload, the May Strength Block produces measurable strength gains while minimizing injury risk.
When executed correctly, athletes feel strong, energized, and in control, rather than depleted or beaten down. Strength becomes sustainable, resilient, and transferable—building the foundation for performance in the gym, on the field, or in daily life. Ready to build strength that lasts while protecting your joints and improving performance? At KING Strength, our May Strength Block uses the proven 5/3/1 framework to help you lift smarter, move better, and express your strength efficiently. With submaximal loading, precise technique, and expert coaching, every session is an opportunity to get stronger without burning out. Join KING Strength today and experience a program built on science, safety, and real results. Whether you’re a seasoned lifter or just getting started, we’ll help you develop strength that transfers to your lifts, your sport, and your everyday life. THE KING OF NEWSLETTERS - APRIL 2026 April is here, and we’re dialing things in with intention. As National Stress Awareness Month, it’s a reminder that not all stress is created equal—especially in training. Strength training itself is a form of stress, but when applied correctly, it becomes eustress—the positive, productive stress that drives adaptation, builds resilience, and makes you stronger. On the flip side, too much unmanaged stress—whether from training, life, or recovery gaps—turns into distress, which can hold you back, increase injury risk, and stall progress. This month at KING Strength, we’re doubling down on being more intentional with your training. With the addition of semi-private sessions for every member, we’re creating more opportunities to dial things in—address aches and pains, account for individual stressors, and make real-time adjustments that actually move the needle. It allows our coaches to better observe, communicate, and understand exactly what you need, so we can continue to refine your program and improve your results. Train hard, recover harder, and stay consistent—that’s how we turn stress into strength. UPCOMING EVENTS IN APRIL  Downtown Metuchen Wellness Weekend 2026 – April 11 & 12 Gerrick has been teaming up with the Metuchen Downtown Alliance to help coordinate a weekend celebrating all things wellness in our town! Join us Saturday, April 11th, and Sunday, April 12th, to meet local wellness business owners, explore their offerings, and discover all the ways they help keep you healthy and happy. A special thank you to our event sponsor, Atlantic Health—stop by their event team for activities and info both days. Hit the link below to see all the businesses involved and what they’re promoting. Let’s support local and celebrate wellness together! BEHIND THE BLOCKSLearn the exercise science breakdown behind KING Strength's group training class programming.  STRENGTH THEME: Functional Hypertrophy (Poliquin 6–8) April is about building strength that actually lasts. Functional Hypertrophy, rooted in the principles of Charles Poliquin, focuses on moderate rep ranges (6–8) to develop lean muscle, joint integrity, and real-world strength you can use. This phase bridges the gap between pure strength and movement quality—training your body to produce force efficiently while staying resilient.
Why it matters: This block lays the foundation for long-term progress—helping you move better, lift stronger, and stay injury-free as intensity builds into Q2.  BASE THEME: Structural Integrity & Controlled Strength April is where stability meets strength. Our BASE block is designed to build joint integrity, improve movement control, and create a foundation that supports long-term progress. By slowing things down and emphasizing tempo, positioning, and control, this phase develops strength that holds up under fatigue—not just when you’re fresh.
Why it matters: Strength without control breaks down. This block builds the durability and structural integrity needed to support heavier lifts, better movement, and long-term results. SEMI-PRIVATE TRAINING FOR EVERYONE!!! A New Chapter at KING Strength: Elevating the Coaching Experience At KING Strength, we’ve always believed that great training environments are built on more than just workouts. They’re built on coaching, relationships, accountability, and intentional progress over time. As our community continues to grow, we regularly evaluate how we can improve the experience for our members and continue delivering the highest quality coaching possible. Beginning April 1, 2026, we will be introducing an important evolution to how our membership structure works at KING Strength. This change is designed to provide more individualized coaching, better accountability, and stronger long-term results for our members. Upgrading Unlimited Members Members who are currently on an Unlimited Group Training membership will automatically be upgraded to a newly structured membership that includes:
Semi-private training sessions are normally $65 per session, which equates to $260 per month in added value. We’re incorporating this into your membership because we believe this additional level of coaching support will make a meaningful difference in how members progress and feel in their training. While group training provides energy, community, and structure, semi-private sessions allow for targeted coaching and individual attention that helps bridge the gap between general training and personal performance goals. For Members Currently on 1x Per Week Semi-Private Training For the small number of members currently enrolled in our 1x per week Semi-Private Training membership, your membership will be adjusted to our Unlimited Group Training membership at $300 per month beginning April 1. This adjustment aligns all memberships with the updated structure and ensures consistency in the coaching model moving forward. Our goal is to create a membership system that supports a balanced combination of individualized attention and community-based training, which we believe provides the most effective long-term results for our members. Why We’re Making This Change KING Strength has never aimed to be a typical commercial gym. Many gyms operate under a model that relies on large memberships where members sign up but rarely attend. Our philosophy has always been the opposite. We want members to show up consistently. We want them progressing. We want them developing strength, confidence, and long-term health. This shift allows us to strengthen that philosophy even further. By integrating a weekly semi-private session into memberships, we are creating a regular checkpoint between coach and member. These sessions allow us to work more directly with each individual on areas that often require more personalized attention. This may include:
Rather than leaving progress up to chance, these sessions help ensure that each member continues moving forward with intention and support. Maintaining Quality Coaching Another important element of this shift is maintaining the quality of coaching that KING Strength is known for. All training programs—both group training classes and semi-private sessions—will continue to be programmed and overseen by Gerrick. This ensures consistency in the training philosophy and guarantees that members are progressing through a thoughtful and structured system. As part of implementing this new structure, we will also be slightly reducing the overall volume of group classes on the schedule. This adjustment allows us to maintain the level of coaching attention our members expect while creating space for semi-private sessions. This change will also help support a smooth transition as Gerrick prepares for a short paternity leave in the coming months, ensuring that the quality and continuity of programming remains consistent for all members. A New Standard for Membership Looking forward, the minimum membership option at KING Strength will include at least one semi-private training session per week. We believe this model provides the ideal balance between:
The weekly semi-private session creates a consistent touchpoint where members receive direct feedback, targeted work, and accountability that supports their progress in group training sessions. Our goal is not simply to provide workouts, but to provide coaching that helps members move better, get stronger, and stay consistent for years to come. The Future of KING Strength This change represents an exciting step forward in the evolution of KING Strength. By combining the energy of group training with the personalization of semi-private coaching, we believe we are creating an environment that better supports our members’ success, both inside and outside the gym. We are incredibly grateful for the community that has been built here and for the trust our members place in us every day. Our commitment remains the same: to deliver thoughtful coaching, intentional programming, and a training environment where people can continue progressing long-term. We’re excited about this next chapter and look forward to continuing to grow together. If you have any questions about how these changes affect your membership or how to schedule your weekly semi-private session, please feel free to reach out to us at the gym or reply to our email announcement. We’ll see you in the gym. — Gerrick & The KING Strength Team CHANGE TO OUR TRAINING STAFFThis month, we’re saying goodbye to Coach Alex, whose positivity and energy have been truly irreplaceable on the floor. Every session with Alex left us inspired, motivated, and smiling—thank you for everything you’ve brought to our KING Strength community! At the same time, we’re thrilled to welcome back Coach Issac. Known for his unmatched coaching eye and disciplined approach, Issac brings a level of firmness and precision that pushes every member to lift smarter, move better, and achieve more. Together, we honor what Alex brought to our team and embrace the focus and expertise Issac will bring. April is all about growth—and we’re ready for it. APRIL BIRTHDAYS HAPPY BIRTHDAY FRIENDS! April 3 - Barbara Eisdorfer April 9 - Jimel Simon April 10 - Krishan Manzano April 20 - Lio Alvarado April 27 - Colleen Cregg April 27 - Margie Thomas Birthday Perk: Claim your complimentary Birthday Semi-Private Training session to use during your birth month. Use it or lose it. Ask a coach or e-mail below to schedule your birthday session! [email protected] MARCH 2026 CONSISTENCY CLUB What is the Consistency Club? It's KING Strength's Honor Roll. The Consistency Club is all about rewarding the real secret to results: showing up consistently. It’s not about perfection—it’s about building habits that last. Here’s how it works:
Consistency pays off, both in the gym and in life. The Consistency Club celebrates your effort, your wins, and keeps our community motivated to show up, support each other, and level up.
For those of you who got 12+, HELL YEA. For those of you who got 8-11, you're still cool but you could do better in April. We'll hold you extra accountable with your new SPT sessions. 😉 LOCAL BUSINESS PARTNERSHIPS!
Attention Women 40+: Feel Stronger, Leaner & More Energized I’m Lorraine Matthews-Antosiewicz, MS, RDN, and for 30 years I’ve helped active women navigate the changes that happen in your 40s, 50s, and beyond. Even with consistent workouts, you may notice:
It’s not your fault—hormone shifts change how your body responds. I help women recalibrate their nutrition to:
Let’s work together to nourish your body and feel your best. See me at the gym or reach out today! Lorraine Matthews-Antosiewicz, MS, RDN www.njnutritionist.com | 732-494-1149  Diastasis Recti: It’s Not the Exercise—It’s the Mechanics When it comes to diastasis recti, many people assume the solution is either to avoid core exercises altogether or to push harder to “strengthen” their way through it. In reality, both approaches can slow progress. Some people hold back out of fear, avoiding core work entirely so they don’t make the separation worse. Others stay consistent in the gym—but without the right mechanics, breath, or pressure control, even the best intentions can reinforce the very strain they’re trying to avoid. The truth is, it’s not about doing less or more—it’s about doing it right. Your linea alba, the connective tissue along the center of your abdomen, responds to well-managed, progressive load. When exercises are done with proper alignment and coordinated pressure, they can actually support strength and recovery. When they’re not, that pressure tends to push outward instead of building support. This is where your deep core comes in. The transverse abdominis plays a key role in managing pressure, stabilizing the midline, and creating a strong foundation for movement. Learning how to coordinate breath, alignment, and load makes all the difference—not just for healing, but for how you perform in your workouts overall. For many people, pelvic rehab can be a powerful bridge into the gym. At Prana PelviThrive, we focus on helping you build that awareness and control first—so when you step into classes or strength training, you’re not second-guessing every movement, you’re moving with intention and confidence. Because at the end of the day, it’s not about avoiding the gym—it’s about preparing your body to thrive in it. As we often say: It’s not about doing MORE or LESS—it’s about learning how to move correctly. When you combine proper mechanics, pressure management, and thoughtful progression, your body becomes more resilient—so you can fully participate in your workouts without fear, guesswork, or unnecessary limitations. DR. APARNA KAMULKAR, PT, DPT, PCES, RYT Prana PelviThrive, Edison, NJ 2124 Oak Tree Rd, Edison, NJ 08820  We’re partnering with Be My Guest Meal Prep! Local Metuchen chef John Manzo is making it easy to eat better, fuel smarter, and stay consistent. High-quality, chef-crafted meals designed for busy, active lifestyles—delivered to you. King Strength perk: Use code KING for 10% off orders $50+ Order by Thursdays at 6PM: bemyguestpcs.com JOIN OUR KING STRENGTH COMMUNITYINSTAGRAM GROUP CHAT & BROADCAST CHANNEL  Stay Connected with KING Strength! Join our Instagram community group chat if you love connecting with others. Not super social? No worries—tune into our Instagram broadcast channel for updates, shoutouts, and gym news. Click the button below to join! LEAVE US A GOOGLE REVIEW! Your feedback helps us grow! If you love training at KING Strength, drop a Google review: It takes less than a minute—and makes a huge difference. 🙏     CONNECT WITH USOPT INTO OUR E-MAIL NEWSLETTERAt KING Strength, strength alone is not enough. Strength must be supported by a resilient system of joints, connective tissues, and core stability. That’s where BASE training comes in. BASE sessions are specifically designed to reinforce joint integrity, movement efficiency, and tissue tolerance. They act as the operating system for strength, speed, and power, ensuring that muscular development expresses safely and effectively. What Is BASE Training (Really)? KING Strength’s BASE stands for: Bracing • Alignment • Strength • Efficiency From an exercise science perspective, BASE targets the support systems of performance:
Instead of chasing maximal outputs, BASE focuses on how the body produces, transfers, and controls force. It ensures strength, speed, and power are expressed safely and efficiently. Think of BASE as the operating system that allows all other physical qualities to function optimally. Muscles vs. Connective Tissue: The Adaptation Gap One of the most critical insights in exercise physiology is that muscle adapts faster than tendons and ligaments. Muscle hypertrophy can be seen within weeks of training. Tendons, ligaments, and joint capsules require months of consistent, controlled loading to strengthen. If the muscles generate more force than the joints and connective tissues can safely tolerate, injury risk skyrockets. BASE training specifically addresses this gap by:
This ensures that muscle gains from strength training are safe and supported. Core Bracing and Force Transfer The core is often misunderstood. It is not simply about creating movement; it is about resisting unwanted motion and transferring force. BASE sessions emphasize:
By reinforcing these systems, athletes learn to maintain spinal alignment and control while moving under load, improving both performance and injury resilience.   Isometric Strength and Joint Control Isometric contractions—where a muscle produces force without changing length—are central to BASE.
Many BASE exercises pair repetition with brief isometric holds, strengthening muscles in the positions where injuries are most likely to occur.  End-Range Stability: Preventing Injury Most injuries happen at joint end ranges, not in midrange positions.
BASE programming emphasizes control at these extreme positions through:
This trains the joints to absorb forces safely at their most vulnerable points. Mobility That Builds Strength BASE incorporates techniques from Functional Range Conditioning (FRC) and ELDOA spinal decompression method.
These techniques ensure mobility is active and controlled, rather than passive, reinforcing structural integrity alongside strength. Tissue Tolerance and Fatigue Management BASE sessions are deliberately performed at moderate intensity (RPE 6–7). The goal is not to reach failure but to develop tolerance and endurance in stabilizing tissues under repeated load. Athletes experience:
This allows the joints, connective tissues, and stabilizing muscles to adapt without CNS overload, making BASE an ideal complement to heavy strength training.  Strength and BASE: A Symbiotic Relationship Strength builds muscle and power. BASE builds the structure that protects that muscle. Combined, they create:
Without BASE, strength alone can become a liability. With BASE, strength can express itself safely and optimally. Training for the Long Game
At KING Strength, our philosophy is clear:
BASE training ensures that all physical qualities are expressed safely and sustainably. The ultimate goal is not just lifting more weight. It’s moving well, staying resilient, and remaining strong for life. Strength is only as good as the foundation it’s built on—and that’s exactly what BASE training delivers. At KING Strength, our April BASE program will help you reinforce your joints, enhance core stability, and increase tissue resilience so you can express strength safely and efficiently. Protect your body while maximizing performance—join KING Strength today and gain access to programs that build longevity, movement quality, and confidence in every lift.
Unlike traditional hypertrophy programs that isolate muscles, functional hypertrophy integrates compound movement patterns, controlled tempo, and precise loading to develop both muscular and neuromuscular systems simultaneously. Why Functional Hypertrophy Is Critical Muscle isn’t just cosmetic. From a physiological perspective, it acts as joint armor, absorbing force and protecting connective tissue. Research in Exercise Physiology highlights several key benefits of functional hypertrophy:
Functional hypertrophy ensures that muscle supports function, not just appearance, and that hypertrophy occurs through movement patterns that resemble real-world tasks.  Mechanotransduction  6–8 Rep Range and Controlled Tempo This month’s programming emphasizes the 6–8 repetition range, optimized for hypertrophy with moderate strength. Exercise science shows:
The 6–8 rep range activates high-threshold motor units, crucial for force generation and structural development. It also allows for time under tension (TUT) of 30–40 seconds per set when combined with 3–4 second eccentric phases.   Why Eccentric Tempo Matters The eccentric, or lowering, phase recruits more motor units than concentric contractions and places greater mechanical stress on muscle fibers, stimulating hypertrophy. A controlled eccentric also:
Pausing briefly at the bottom of lifts further develops positional control and kinesthetic awareness, which is especially important for adults training for longevity.  Structural Balance: Programming With Push/Pull & Squat/Hinge Patterns Functional hypertrophy is rooted in pattern-based programming. Balanced movement ensures muscles develop synergistically and joints remain healthy: Pattern 1. Push / Pull 2. Squat / Hinge 3. Bilateral / Unilateral Example 1. Bench Press → Barbell Row 2. Back Squat → Romanian Deadlift 3. Overhead Press → Split Squat Purpose 1. Shoulder and scapular balance 2. Quadriceps and posterior chain symmetry 3. Core stability and limb balance By respecting these movement patterns, athletes reduce compensatory movement, which protects joints and optimizes force transfer. Compound Lifts: Integrated Strength Compound lifts dominate the strength programming for this block:
These exercises train multiple joints and muscles simultaneously, improving intermuscular coordination, which is crucial for translating gym strength into functional movement. Intensity Management: RPE and RIR To maximize adaptation without overloading the CNS:
This aligns with exercise science findings showing that moderate-to-heavy load with controlled reps produces superior hypertrophy while minimizing overuse risk.  Practical Class Flow: Supersets To keep sessions efficient and engaging, exercises are paired in supersets:
Functional Hypertrophy in Life The goal of this month’s programming is not just bigger muscles, but muscles that function in real-world tasks:
Functional hypertrophy combines muscle growth, movement efficiency, and joint protection, producing a body capable of long-term strength and resilience. Ready to turn your strength into functional, resilient muscle that protects your joints and improves performance? At KING Strength, our April Functional Hypertrophy program is designed to help you build strength that lasts—with compound lifts, controlled tempos, and expert coaching every step of the way.
Join KING Strength today and experience a program built on science, safety, and real results. Whether you’re a seasoned lifter or just starting out, we’ll help you lift smarter, move better, and achieve strength that transfers to everyday life. Hi everyone, Gerrick King from KING Strength here with my weekly health and fitness tips.
March is both International Women’s Month and National Nutrition Month, so throughout the month we’ll be sharing simple, practical health and fitness tips centered around women’s strength, longevity, and sustainable nutrition. To kick things off: Health Tip #1: Strength train 2–3x per week — especially for bone and hormone health. Women are at significantly higher risk for osteoporosis as they age, particularly after menopause when estrogen levels decline. Estrogen plays a major role in maintaining bone density, and when it drops, bone loss accelerates. Resistance training is one of the most effective ways to: • Preserve and improve bone density • Reduce osteoporosis risk • Maintain muscle mass • Support joint stability • Improve insulin sensitivity • Support overall hormonal balance If you’re not currently training, start with two full-body sessions per week focusing on basic movement patterns: • Squat • Push • Pull • Hinge • Carry You don’t need extreme workouts — you need progressive resistance and consistency. Nutrition Tip #1: Prioritize protein at every meal. Adequate protein is critical for muscle retention, recovery, metabolism, and hormone function. A practical starting point: • Aim for 0.7–1 gram of protein per pound of bodyweight per day (Example: 140 lbs = 98–140g daily) If tracking grams feels overwhelming, use the hand-portion method: • 1 palm of protein per meal for women • 2 palms per meal for men Across 3–4 meals per day, this gets most people close to target. We’ll continue sharing realistic, science-backed tips all month focused on helping women train confidently and fuel properly at every stage of life. If there’s a topic you’d like covered, drop it below. Always happy to support our Metuchen community. www.kingstrengthperformance.com |
AuthorGerrick King is the founder of KING Strength and a seasoned strength and performance coach with over 15 years of hands-on experience. With a BS and MS in Exercise Science—concentrating in performance enhancement and injury prevention—Gerrick has dedicated his career to helping athletes and everyday lifters move better, get stronger, and stay injury-free. He has mentored over 50 trainers, guiding them to elevate their coaching skills, and has completed countless certifications and workshops throughout his career. Gerrick combines science-backed programming with real-world coaching experience, making him a trusted authority in strength, mobility, and holistic performance training. Archives
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