Eccentric Strength Training, Tempo Lifting, and Building a Stronger Foundation
If you've been following our TEAM Training programming at KING Strength, you've probably noticed that every month has a purpose. We don't randomly change exercises, throw workouts together, or chase trends. Every training block is designed to build upon the previous one, helping our members develop strength, muscle, conditioning, athleticism, and long-term resilience in a systematic way.

At KING Strength, our training philosophy follows a repeating cycle of Accumulation, Intensification, and Realization. Each phase serves a different purpose, and each phase helps create long-term progress without burnout, plateaus, or excessive wear and tear on the body.

April's Functional Hypertrophy block served as an accumulation phase focused on building muscle, improving movement quality, and increasing work capacity.

May's 5/3/1 Strength block intensified training through heavier loading and progressive strength development in the squat, bench press, and deadlift.

June's Verkhoshansky Power block shifted our focus toward speed-strength, athleticism, jumps, throws, dynamic effort work, and force production. The goal wasn't simply to get stronger. The goal was to learn how to express strength more quickly and efficiently.

Now it's time to begin the process again.

Welcome to July.
Welcome to EL DIABLO.

Why July Is an Accumulation Block
After spending an entire month moving explosively, we're intentionally slowing things down.

One of the biggest misconceptions in fitness is that progress comes from constantly increasing intensity. In reality, progress often comes from strategically backing off the gas pedal, reinforcing fundamentals, and accumulating high-quality work that prepares the body for future progress.

That's exactly what July is designed to accomplish.
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EL DIABLO is our Q3 accumulation block. The focus is not on testing strength. The focus is not on setting personal records. The focus is not on moving the heaviest weights possible.

The focus is on developing better positions, improving movement quality, increasing muscle mass, strengthening connective tissues, and building a foundation that allows us to train harder and smarter in the months ahead.
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This is where we build.
This is where we reinforce.
This is where we accumulate.

Understanding the KING Strength Training Model
One of the most common questions we get is:
"Why do the workouts change every month?"
The answer is simple.

Different training methods develop different physical qualities. If we only trained one way all year long, progress would eventually slow down, motivation would drop, and the risk of overuse injuries would increase.

That's why our TEAM Training model cycles through three phases throughout the year:

Accumulation
Think of accumulation as building the foundation.

During an accumulation block, the goal is to accumulate a large amount of quality work. Training volume is generally higher, intensity is moderate, and the focus is on developing the qualities that support future performance.

Accumulation blocks are designed to improve:

• Muscle mass
• Work capacity
• Movement quality
• Technical proficiency
• Tendon and connective tissue resilience
• General fitness

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The goal is not to see how much weight you can lift.
The goal is to build the physical and technical foundation that allows you to lift more weight later.

July's EL DIABLO block is an example of an accumulation phase.

Intensification
Once the foundation has been built, we shift into an intensification phase.

Training volume begins to decrease while intensity increases. This is where we focus on applying the qualities developed during accumulation and converting them into greater strength and force production.

Intensification blocks focus on:

• Heavier loading
• Strength development
• Force production
• Neural adaptations
• Confidence under heavier weights

This is where members often see noticeable improvements in the amount of weight they're able to lift.

May's 5/3/1 Strength block is a great example of an intensification phase.

Realization
Realization is where we express what we've built.

After spending weeks or months developing muscle, improving movement quality, and increasing strength, realization blocks allow us to demonstrate those improvements through athletic performance, power production, conditioning, testing, and competition.

Realization blocks emphasize:

• Speed
• Power
• Athleticism
• Conditioning
• Performance
• Assessment

This is where training becomes more dynamic and where members often feel the most athletic.

June's Verkhoshansky Power block and our Q2 KING Combine are examples of realization training.

Why We Cycle Through These Phases
Most fitness programs only focus on one thing.
Some only focus on strength.
Some only focus on conditioning.
Some only focus on muscle building.

At KING Strength, we want our members to be strong, capable, athletic, resilient, and healthy for the long term.

By cycling through accumulation, intensification, and realization phases throughout the year, we're able to continually make progress while keeping training fresh, purposeful, and sustainable.
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Each phase prepares you for the next.
Each month has a purpose.
And each quarter tells a bigger story.

What Is Eccentric Strength Training?
The defining feature of EL DIABLO is eccentric strength training.

Every exercise contains multiple phases. Using a squat as an example, lowering into the squat is known as the eccentric phase, while standing back up is known as the concentric phase. Most people spend very little time paying attention to the eccentric portion of a lift. In many gyms, lifters drop into the bottom position as quickly as possible before focusing all of their effort on standing back up.

In July, we're doing the opposite.

Throughout the month, our primary lifts will use a 6-second eccentric tempo. That means every squat, bench press, floor press, front squat, and deadlift will require a slow, controlled descent before explosively reversing the movement.
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It sounds simple.
It is not.

A weight that normally feels comfortable suddenly becomes much more demanding when you're forced to control it for six full seconds on every repetition.

The Science Behind Tempo Training and Time Under Tension
Eccentric training has been widely studied within strength and conditioning, sports performance, physical therapy, and rehabilitation settings because of its ability to create meaningful adaptation without requiring maximal loading.

One of the primary reasons eccentric training is effective is because it increases time under tension. Time under tension refers to the amount of time a muscle is actively working during a set. By slowing down the lowering phase of a movement, we increase the total amount of work being performed by the muscles, connective tissues, and nervous system.

Research has shown that eccentric-focused training can improve strength development, increase muscle growth, improve tendon health, enhance movement quality, and increase overall resilience. Eccentric contractions are capable of producing greater force than concentric contractions, creating a powerful stimulus for adaptation.

For adults, this matters.

Most adults don't lose independence because they stop exercising. They lose independence because they lose strength, balance, mobility, coordination, stability, and the ability to control their body under load. Eccentric training helps improve all of those qualities simultaneously.
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This is one reason why eccentric strength training is commonly utilized in athletic performance programs, injury prevention protocols, and rehabilitation settings.

Why We're Using Eccentrics Right Now
The timing of EL DIABLO is intentional.

June's Verkhoshansky Power block taught us how to produce force quickly. July's eccentric strength block teaches us how to absorb force and control force. Both qualities are important.

Athletic performance is not just about generating power. It is also about controlling movement, maintaining position, and resisting unwanted motion.

If June was about being explosive, July is about being disciplined.
If June was about speed, July is about control.
If June was about expressing strength, July is about building it.
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These qualities work together and create a more complete athlete, whether you're a competitive athlete, a busy parent, a healthcare professional, or someone simply trying to stay healthy and active.

What You'll See During EL DIABLO
Throughout July, our TEAM Training schedule will continue to revolve around our primary barbell lifts.

Mondays will focus on the Back Squat. Tuesdays will feature the Floor Press. Wednesdays will center around the Bench Press. Thursdays will emphasize the Front Squat. Fridays will be built around the Deadlift.

Each workout will still include mobility work, power development, strength training, hypertrophy-focused accessories, conditioning, and recovery work. While the primary lifts will move slower, athleticism is not disappearing from the program. Members will continue to perform jumps, throws, carries, explosive movements, and conditioning throughout the month.

Our goal is to remain strong, athletic, and resilient simultaneously.

What Should Members Expect?
The best way to describe EL DIABLO is simple:
The weights may be lighter.
The workouts won't feel easier.

Expect increased muscle tension.
Expect longer sets.
Expect your legs shaking halfway through a set of squats.
​Expect your chest and triceps burning during floor presses.
Expect to become much more aware of your positioning, breathing, and technique.
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Many members will discover that exercises they've performed hundreds of times suddenly feel completely different.

That's the point.
The goal of EL DIABLO isn't to make the workouts miserable.
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The goal is to improve your ability to control movement, maintain tension, and own every position throughout a lift.

Stronger for the Long Run
At KING Strength, we're not just trying to help people survive a workout.
We're trying to help people build a stronger body for life.
We're helping parents keep up with their kids. We're helping professionals stay active despite long hours at a desk. We're helping adults maintain strength, confidence, and independence as they age.

That's why we care about movement quality.
That's why we care about tendon health.
That's why we care about strength that lasts.

EL DIABLO may not produce the biggest numbers on the bar this month.
But it may be one of the most valuable training blocks of the year.

Slow down.
Stay tight.
Embrace the burn.
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Welcome to EL DIABLO.

Dearest Gentle Reader,
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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.
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​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

Genevieve Maeve King, Gigi for short.
5/2/26 @ 1:24PM
Weight 7lbs 4.8oz
Length 20.5 inches

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:

​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 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:

• Protein intake
• Portion control
• Hydration strategies
• Building meals around your goals
• Practical nutrition habits for busy adults

No crash diets. No gimmicks. Just sustainable habits.

June 13 – 9:00 AM Barbell Technique Workshop
Want to improve your squat, bench press, deadlift, or overhead press?
This workshop will focus on:

• Setup
• Bracing
• Positioning
• Bar path
• Common mistakes
• Individual coaching

Perfect for beginners and experienced lifters alike.

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:

• Swings
• Cleans
• Turkish Get Ups
• Carries
• Foundational kettlebell movements

Kettlebells remain one of the most versatile tools for strength, conditioning, and longevity.

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:

• Retesting lifts
• Celebrating PRs
• Hanging out as a community
• Sharing food
• Recognizing member accomplishments
• Wrapping up the Summer Sprint Challenge

Bring a dish. Bring your family. Bring your lifting shoes.

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. 💙💚💛🧡❤️💜

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:

• Strength Development
• Athletic Performance
• Conditioning
• Mobility
• Recovery
• Community

into one integrated strength and conditioning experience.

Most importantly, TEAM Training is designed to complement your Semi-Private Training program, not replace it.
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Together they create a complete system built around helping adults:

• Get stronger
• Move better
• Feel healthier
• Improve confidence
• Stay consistent for life

This 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:

• Medicine ball throws
• Dynamic effort lifting
• Speed-strength exercises
• Jumping and landing mechanics
• Reactive movement drills
• Athletic coordination work
• Conditioning focused on movement quality

The goal isn't to turn everyone into Olympic athletes.
The goal is to help adults regain qualities many people lose over time:

• Power
• Coordination
• Balance
• Reactivity
• Confidence in movement

Because strength is important.
But strength expressed quickly is what keeps us athletic.
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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.

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