Our August 2026 TEAM Training block begins Monday, August 3.
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This month is an intensification block built around yielding isometrics, maximum muscular tension and positional strength.

During July's El Diablo programming, we emphasized long eccentric phases and controlling the weight as it lowered. August builds on that foundation by asking you to stop the weight and maintain demanding positions while gravity and external load attempt to pull you out of them.

There may not be much visible movement during an isometric hold, but the muscles are still working extremely hard. The goal for August is simple: Hold the position. Own the tension. Do not let the weight win.

What Is an Intensification Block?
​Training programs can become more challenging in several ways. We can increase the weight, add repetitions, perform more sets, reduce rest periods, change the exercises or manipulate the speed of each repetition.

An intensification block increases the difficulty of the work by placing a greater demand on force production and muscular tension. That does not mean every exercise must become a maximal lift.

For August, we are increasing intensity through:

• Longer isometric holds
• Greater time under tension
• More demanding joint positions
• Increased full-body bracing
• Reduced reliance on momentum
• Heavier loading during the final week
• More intentional force production

A moderate weight can become extremely challenging when you are required to hold it in the hardest portion of an exercise. That is the purpose of this block. We are making familiar exercises more demanding without simply adding weight and hoping for the best.

​What Is an Isometric Contraction?
An isometric contraction occurs when a muscle produces tension without a visible change in joint position.

Imagine holding a dumbbell curl with your elbow bent to approximately 90 degrees. Gravity is pulling the dumbbell toward the floor. Your biceps must continue producing enough force to prevent the elbow from extending. The dumbbell is not moving, but the muscles are still working.

​Isometric resistance training has been shown to improve isometric strength and can complement traditional dynamic resistance training. A recent systematic review found that isometric training produced meaningful strength improvements compared with no training and produced greater isometric-strength gains than dynamic training, although adaptations remain specific to the task being trained.

​Yielding Isometrics
During a yielding isometric, you hold a position while gravity or an external load attempts to move you out of it.

Examples include:

• Holding the bottom of a squat
• Pausing in a split squat
• Holding halfway through a push-up
• Maintaining the top of a row
• Holding an RDL below the knees
• Holding a dumbbell curl at 90 degrees
• Holding a tricep pressdown in the middle of the movement

You are resisting an external load and preventing movement.

Overcoming Isometrics
During an overcoming isometric, you produce force against something that cannot move.

One example is pulling a deadlift bar upward into fixed safety pins. The bar cannot continue moving, but you continue producing force against the pins.

Both methods can be useful, but August will primarily emphasize yielding isometrics.

Why Train Yielding Isometrics?
1. Positional Strength
Strength is specific to the position being trained. Someone may be strong at the top of a squat but consistently lose tension near the bottom. Adding more weight does not automatically solve that problem. The person may need to become stronger and more confident in the position where control breaks down.

Yielding isometrics allow us to spend focused time in those weak positions.
The objective is not to hold random joint angles. The holds are placed where members commonly lose alignment, tension or control.

Examples include:

• The bottom of a squat
• The midpoint of a press
• The top of a row
• The bottom of a split squat
• The hinge position below the knees
• The midpoint of a curl or triceps extension

Strength gains from isometric training are generally greatest near the joint angle being trained, with some transfer to nearby positions. This is why the location of each hold matters.

2. Greater Motor-Unit Recruitment
As an isometric hold continues, individual muscle fibers begin to fatigue.
To maintain the same position, the nervous system must continue recruiting and coordinating available motor units. The external load has not changed, but the body must work harder to produce the force needed to hold it.

That is why a 15-second hold can feel manageable at first and completely different during the final five seconds.

3. Increased Time Under Tension
Isometric holds increase the amount of time a muscle remains under meaningful tension. Instead of quickly moving through the hardest portion of an exercise, you are required to stay there. This makes moderate loads feel significantly heavier and creates a strong local muscular stimulus without requiring maximal weights.

4. Better Bracing and Full-Body Coordination
A productive isometric hold is not passive. You must actively create tension throughout the body:

• Grip the weight
• Maintain foot pressure
• Brace the trunk
• Keep the joints stacked
• Control the shoulders
• Continue pushing or pulling with intent
• Breathe without losing the brace

If one part of the system relaxes, the position usually begins to change.

5. Muscular and Tendon Adaptations
Isometric training can improve muscular strength and may influence tendon mechanical properties when performed consistently with appropriate loading. Studies have reported increases in strength and tendon stiffness following structured isometric programs, although those findings come from training periods longer and more specialized than our four-week TEAM Training programming block.

​Our goal is not to claim that four weeks will completely transform tendon structure. The practical purpose is to expose members to controlled force production and build a foundation that contributes to long-term tissue capacity.

Why Do You Shake?
Shaking is common during demanding isometric holds.

​As fatigue develops, force output begins to fluctuate. Your nervous system continues recruiting motor units and making rapid corrections to maintain the position.

Shaking does not automatically mean the set is unsafe or ineffective.

The more important question is whether you can maintain:

• Joint alignment
• Full-foot pressure
• Trunk position
• Control of the weight
• The intended joint angle
• Controlled breathing

Shaking is acceptable. Losing the position is the signal that the set should end.

The Four-Week Progression
The holds will progress throughout the month before transitioning to shorter holds with heavier loading

Week 1: 10-Second Holds
The first week introduces the positions and establishes our coaching standards.
Loads should be conservative enough that members can learn how to create tension, maintain alignment and continue breathing. The goal is not to determine the heaviest weight you can hold for 10 seconds. The goal is to find the appropriate position and demonstrate control.

Week 2: 15-Second Holds
Week 2 extends the holds from 10 to 15 seconds.
Whenever possible, members will maintain loads similar to Week 1 while increasing the duration. Those additional five seconds create a noticeable increase in muscular fatigue and bracing demand. The objective is to maintain the same position for longer.

Week 3: 20-Second Holds
Week 3 creates the highest time-under-tension demand of the block.
Members should expect more burning, shaking and local muscular fatigue. Loads may need to decrease to maintain the full 20-second position. This is not a regression. The training variable being emphasized is duration, not maximal loading.

Week 4: 8–10-Second Heavier Holds
Week 4 reduces the duration and increases the loading. After developing control and endurance through progressively longer holds, members will apply those skills to heavier resistance. The hold is shorter, but the intention should be higher from the first second. 

Monday: Squat and Lower-Body Strength
Monday focuses on squat strength, full-foot pressure and maintaining alignment through the hips, knees and trunk.

Isometric holds will be placed in demanding squat positions where members commonly:

• Shift into their toes
• Allow the knees to collapse inward
• Lose trunk position
• Relax at the bottom
• Rush through the hardest portion

The goal is to maintain pressure through the entire foot while continuing to create tension against the floor.

A successful squat hold should finish at approximately the same depth and torso angle where it started.

Tuesday: Pull-Ups, Rows and Upper-Back Strength
Tuesday focuses on pulling strength, grip and shoulder-blade control.
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Pulling holds will challenge members to prevent the body or weight from dropping while maintaining tension through the upper back and arms.

The primary coaching goals are:

• Keep the neck relaxed
• Keep the ribs controlled
• Avoid shrugging
• Maintain grip
• Prevent the shoulders from rolling forward
• Continue pulling with intent

For pull-ups, members may use band assistance to find the correct difficulty. As the block progresses, assistance can decrease when the position remains strong.
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For rows, loading should allow the member to hold the top or midpoint without twisting or extending through the lower back.

Wednesday: Bench Press and Upper-Body Push
Wednesday focuses on pressing strength through the chest, shoulders and triceps.
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Pauses and yielding-isometric holds remove momentum and require members to maintain upper-back tension, wrist alignment and control of the weight.
Important coaching points include:

• Keep the feet connected to the floor
• Maintain upper-back tension
• Stack the wrists over the elbows
• Keep the shoulders organized
• Prevent the weight from drifting
• Continue breathing behind the brace

The goal is not to bounce through the difficult portion of the press. Members must establish stability before completing the repetition.

Thursday: Split Squat and Single-Leg Strength
​Thursday focuses on split-squat, lunge and single-leg strength.

Single-leg holds challenge the hips, knees, feet and trunk while exposing side-to-side differences.

Members should focus on:

• Maintaining full pressure through the front foot
• Keeping the knee aligned with the toes
• Keeping the pelvis level
• Preventing rotation
• Avoiding excessive assistance from the back leg
• Maintaining consistent depth

Using external support is encouraged when it allows the working leg to be trained more effectively.
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Balance should not prevent someone from developing strength.

Friday: Deadlift and Posterior-Chain Strength
Friday focuses on the deadlift, hinge mechanics and posterior-chain strength.
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The holds will challenge the hamstrings, glutes, upper back, grip and trunk to maintain position while the weight attempts to pull the body forward.

Members should:

• Keep the weight close
• Maintain pressure through the floor
• Keep the shoulders organized
• Brace the trunk
• Maintain the hinge
• End the hold before spinal position changes

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The objective is to strengthen the hinge, not turn the exercise into a lower-back endurance test.

Saturday: Arm Farm
Saturday is Arm Farm.
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The session focuses on the biceps, triceps, shoulders, forearms and grip through higher-volume upper-body training.

​The goal is a strong pump, controlled repetitions and a high-energy finish to the training week.

Coaching Standards for the Entire Month
A good isometric hold is not simply surviving the clock.

Members should be able to:

• Establish the correct position before the timer begins
• Maintain alignment
• Keep pressure through the intended points of contact
• Brace without completely holding their breath
• Control the weight
• Maintain the intended joint angle
• Finish in the same position where they started

The set ends when the position changes. Reducing the weight is not failure. If a lighter load allows someone to create more tension in the correct position, it is the more productive choice.

How to Select the Correct Weight
Choose a load that allows the final three to five seconds to feel challenging without causing a visible change in position.

The load is appropriate when:

• The target muscles are doing the work
• The member can maintain the full hold
• Breathing remains controlled
• The joint angle remains consistent
• No major compensation occurs

The load is too heavy when:

• The member immediately begins moving out of position
• Momentum is needed to reach the hold
• The shoulders, spine or pelvis shift
• Breathing completely stops
• The target muscles are no longer the limiting factor
• The coach must repeatedly correct the same breakdown

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Week 3 may require lighter loading because the holds are longest.
Week 4 should allow heavier loading because the holds return to 8–10 seconds.

Why This Matters for Busy Adults
Most adults do not lose position in daily life because they are attempting a one-repetition maximum. They lose position while they are tired, distracted or controlling an awkward load.

Daily life requires us to:

• Carry groceries
• Pick up children
• Move furniture
• Maintain balance
• Carry bags on one side
• Control objects that shift unexpectedly
• Maintain posture while fatigue builds

You do not only need strength to create movement. You also need strength to prevent unwanted movement. Yielding isometrics train that quality directly.

This block is not about becoming a powerlifter, bodybuilder or professional athlete. It is about building usable strength, body awareness and control that transfer beyond the gym.

What to Expect in August
Expect the weights to look lighter than usual.
Do not underestimate the holds.

Ten to twenty seconds of focused muscular tension can make moderate resistance feel significantly heavier. Members should expect:

• Local muscular burning
• Shaking
• Increased bracing demand
• Grip fatigue
• A strong urge to end the hold early
• A greater awareness of weak positions

The objective is not exhaustion for the sake of exhaustion. The objective is to teach the body how to continue producing force without losing position.

The Goal of the Block
By the end of August, we want members to demonstrate:

• Better positional awareness
• Stronger bracing
• Improved control under fatigue
• Greater confidence in difficult joint positions
• Increased muscular endurance
• The ability to create tension without relying on momentum
• Stronger movement with moderate and heavier loads

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New programming begins Monday, August 3.

Dearest Gentle Reader,
​
Welcome to Q3.

We're officially halfway through the year and, undoubtedly, entering undoubtably the three hardest months to stay motivated. Summer has a way of throwing off even the best routines. Vacations pop up, the kids are home, weekends get packed, and before you know it, the habits you've worked hard to build start taking a back seat.

That's why July is such an important month.

Anyone can be consistent when life is calm and everything is going according to plan. The real test is whether you can keep showing up when life gets busy. Not perfectly. Just consistently. A workout might not be your best workout. Your nutrition might not be perfect. But continuing to show up beats starting over every single time.

At KING Strength, we're using July to build momentum for the second half of the year. We're kicking off our new El Diablo TEAM Training block, helping members reset their focus during our Q3 Goal Setting Workshop, continuing our Summer of Strength Youth Program, and doubling down on the habits that actually move the needle.

If the first half of the year didn't go exactly as planned, that's okay. You don't need to wait until September, next month, or next Monday to get back on track. The second half of 2026 starts right now. Let's get to work, homies.

One thing I've learned over the years is that the little things often make the biggest difference. A workout written on the calendar. A water bottle sitting on the counter. A pair of sneakers by the door. A simple reminder that keeps your goals front and center.
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That's why I created these Personal Accountability Trackers. When things are out of sight, they're often out of mind. Life gets busy, distractions pile up, and it's easy to lose focus on the habits that keep us healthy, strong, and energized.

My hope is that these trackers become a daily reminder of what's important. Not just your workouts, but your steps, nutrition, hydration, and the small actions that add up over time. Your health and fitness aren't things to put off until life slows down. They're the foundation that allows you to show up as your best self for your family, your career, and the people who depend on you.

Keep it somewhere you'll see it every day. Your fridge, your bathroom, next to your computer, in your car. Stay focused. Stay consistent. The little things matter.
— Gerrick

Father’s Day ARM FARM
​Big turnout for our Father’s Day ARM FARM community workout with Coach Gerrick. A lot of good energy, hard training, and dads getting after it together.

​Summer Solstice Pop-Up Yoga with Prabha Jha
Prabha led a relaxing and restorative yoga session to help members improve mobility, recovery, and mindfulness while celebrating the Summer Solstice.

FUCE 5K
As a proud annual sponsor of the FUCE 5K, several KING Strength members participated in this year's event, representing the community and putting their training to work outside the gym.

​Summer Solstice Pop-Up Yoga with Midori Chan
Midori brought her signature blend of chill vibes, great music, and thoughtful instruction for another awesome pop-up yoga class. Members enjoyed an hour of movement, mobility, recovery, and a little hip-hop-inspired flow to kick off the summer season.

​Summer Interns Started
We welcomed our Summer 2026 interns as they began their coaching education, shadowing, and hands-on learning experience with the KING Strength team. Meet Zara, Connie, and 

​Ezra's First Visit to KING Strength
Lio and Melba brought their son Ezra by the gym to meet the KING Strength family.

Q2 Combine & Community Potluck
Members put their hard work to the test during our Q2 Combine and also gathered for a community potluck to celebrate another successful quarter together.

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. While everyone loves chasing PRs, weight loss milestones, and big transformations, none of those things happen without showing up consistently over time.

Train 12+ times in a month and you'll be entered into our monthly raffle to win complimentary Semi-Private Training 2x per week for the following month.

For June 2026, we raised the stakes. Instead of simply aiming for 12–16 visits, we wanted to see who could go above and beyond and reach 16+ check-ins during one of the toughest times of year to stay on track. With summer vacations, graduations, school ending, and schedules getting hectic, consistency becomes even more valuable.
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Congratulations to everyone who made this month's list. Whether you checked in 12 times or 20+, the important thing is that you kept showing up. Keep building momentum as we head into Q3.

Let's all make it a goal to schedule and show up to every one of our Semi-Private Training sessions this month and aim for 12+ check-ins in July.

Summer is one of the easiest times of year to fall out of routine, but it's also one of the best opportunities to separate yourself from where you were six months ago. The members who continue making progress aren't necessarily doing anything extraordinary, they're simply showing up consistently.

Book your sessions, protect that time on your calendar, and treat your workouts like the important appointments they are. Let's build some momentum, stay accountable, and make July count.

Maria Kaminskas - July 2
Steve Nguyen - July 12
Bhavi Vyaz - July 14
Tori Glascock - July 19
Natalie Lay - July 21
Ellen Lubensky Price - July 22
Christine Marcozzi - July 25

Happy Birthday to all of our KING Strength members celebrating in July!
​We hope you have an awesome month filled with good health, great memories, and maybe even a few PRs.

Birthday Perk: 25% Off KING Strength Merch

To celebrate your birthday month, enjoy 25% off any KING Strength merch order. Whether you've had your eye on a new shirt, tank, hoodie, or hat, this is the perfect excuse to treat yourself.
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Use it or lose it—this offer is only valid during your birthday month.
Email [email protected] to claim your birthday discount code. Offer expires July 31, 2026.

We're excited to have Coach Kenny back on the coaching floor this summer.

Many of you know Kenny as KING Strength's very first member back in 2018. Since then, he's grown alongside the gym, completed our Trainer Apprenticeship Program, and has become a familiar face in our community as both a coach and mentor.

When he's not at KING Strength, Kenny works as a teacher during the school year, but each summer he returns to help coach sessions, support members, and continue developing the next generation of fitness professionals through our internship program.
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Be sure to say hello when you see him around the gym. We're glad to have him back for another summer.

July 1 – Summer 2026 Merch Drop
The Summer 2026 Merch Collection is officially here.
We brought back a few member favorites, introduced some new designs, and added more tank tops and warm-weather gear just in time for summer. Quantities are limited and once items are gone, they're gone. Represent the KING Strength community both inside and outside the gym.

July 3 – Modified Holiday Schedule (7:00 AM–11:00 AM)
In observance of Independence Day weekend, we'll be operating on a modified schedule.
Available sessions:
• 7:00 AM TEAM Training
• 8:00 AM Semi-Private Training
• 9:00 AM Semi-Private Training
• 10:00 AM Semi-Private Training
Please reserve your sessions in advance through the app.

July 4 – Independence Day + Revolutionary Pump Arm Farm
Start your Fourth of July with the KING Strength community.
Join us for a special Uncle Sam-inspired Arm Farm workout featuring biceps, triceps, shoulders, and plenty of patriotic suffering.
Following the workout, stick around for our first educational workshop of the quarter.

July 4 – 9:00 AM Q3 Goal Setting, Time Management & Habit Formation Workshop
A new quarter means a fresh opportunity to create momentum.
We'll discuss:
• Setting meaningful goals
• Creating sustainable habits
• Time management strategies for busy adults and parents
• Building systems that support long-term success
• Staying consistent when motivation fades
Bring a notebook and leave with a clear plan for Q3.

July 11 – 9:00 AM Understanding InBody, Body Composition & Nutrition Workshop
Body weight only tells part of the story.
Learn how to better interpret your InBody results and understand:
• Body fat percentage
• Skeletal muscle mass
• Basal metabolic rate
• Progress tracking beyond the scale
• Nutrition strategies to support your goals
This workshop is ideal for anyone looking to better understand their numbers and make smarter decisions with nutrition and training.

July 12 – Coach Steve's Birthday
Help us wish Coach Steve a very happy 33rd birthday.
Steve has become an important part of the KING Strength coaching team and community, and we're grateful for everything he does for our members every day.

July 18 – 9:00 AM Breathing, Bracing & Injury Prevention Workshop
One of the most overlooked skills in training is learning how to properly create tension and stabilize the body.
We'll cover:
• Breathing mechanics
• Bracing strategies
• Core stability
• Positioning under load
• Reducing unnecessary stress on joints
• Injury prevention principles
Whether your goal is performance, longevity, or simply feeling better, this workshop will improve how you move and lift.

July 19 – FIFA World Cup 2026 Final
One of the biggest sporting events in the world takes place this month as the FIFA World Cup Final crowns a new world champion.
Who are you rooting for?

July 25 – 7:00 AM Monthly Charity Workout
This month's charity workout will support the Wounded Warrior Project in honor of America's 250th birthday.
Join us for a challenging workout, support a meaningful cause, and help us continue using fitness to make a positive impact beyond the gym walls.

July 25 – 9:00 AM Mobility, Recovery & Stress Management Workshop
Recovery is where adaptation happens.
We'll discuss:
• Mobility vs flexibility
• Recovery strategies
• Sleep optimization
• Managing life stress
• Training longevity
• Building a sustainable routine
Learn how to recover smarter so you can continue training hard.

July 31 – 6:00 PM Pop-Up Yoga Class
Finish the month with an opportunity to slow down, move well, and recover.
Our friend Midori returns for another community yoga session featuring a great mix of mobility, breathing, relaxation, and just enough challenge to leave you feeling refreshed.
All experience levels are welcome.

July's programming block is called El Diablo, and yes, it's meant to be a little spicy.

This month we're focusing on one of the most underutilized tools in strength training: eccentric strength.

The eccentric phase of an exercise is the lowering portion of a movement. Think lowering into a squat, bringing the bar to your chest during a bench press, or lowering a deadlift back to the floor. Research consistently shows that eccentric training can improve strength, muscle growth, movement control, tendon health, and overall resilience.

Throughout July you'll see:

• Controlled 6-second lowering phases
• Tempo-based strength work
• Increased time under tension
• Improved movement awareness and positioning
• Unilateral stability exercises
• Full-body strength and conditioning sessions
• Strategic progressions designed to challenge both muscles and mindset

Our primary strength movements this month will rotate through:

• Monday: Back Squat
• Tuesday: Overhead Press
• Wednesday: Bench Press
• Thursday: Front Squat
• Friday: Deadlift
• Saturday: Arm Farm

Every session will still include mobility, power development, strength training, accessory work, conditioning, and recovery work, but the slower tempos will force you to own every inch of every repetition.

The goal isn't simply to make workouts harder.
The goal is to improve movement quality, build strength through a greater range of motion, develop muscle mass, increase joint integrity, and create a stronger foundation for future training blocks.

Expect lighter weights than you're used to. Expect more control. Expect more muscle soreness than usual.

Most importantly, expect results. Because anyone can move a weight quickly. This month we're learning how to control it.

This month, KING Strength is proud to support the Wounded Warrior Project.

Wounded Warrior Project provides programs and services that help veterans and service members who were injured during their military service. Their work focuses on mental health support, physical wellness, career counseling, community connection, and helping veterans build fulfilling lives after their time in uniform.
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Throughout July, we'll be raising awareness and support for the men and women who have sacrificed so much for our country. Thank you for helping us give back to those who have served.

The workouts are only part of what makes KING Strength special. Over the years we've built a strong community through training sessions, conversations between sets, workshops, events, charity workouts, and our online groups.

If you're looking to stay connected outside of the gym, we invite you to join our Instagram Members Group Chat, Instagram Broadcast Channel, and KING Strength Members Facebook Group.

These communities are a great place to:
• Stay up to date on gym news and announcements
• Get event and workshop updates
• Participate in weekly member check-ins
• Celebrate member wins and milestones
• Access educational content and resources
• Ask questions and get support
• Stay accountable to your goals
• Connect with other members

Want more interaction? Join the Instagram Group Chat or Facebook Group. Prefer to stay informed without all the notifications? Our Instagram Broadcast Channel is the perfect option.

Whether you're actively participating or simply following along, these groups help you stay connected to the people, resources, and support that make KING Strength more than just a gym.
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Join us on Instagram and Facebook and stay connected with the KING Strength community.

Have a great month, and we'll see you in the gym.
— Gerrick