KING STRENGTH & PERFORMANCE
  • Home
  • ABOUT
    • FAQ
    • MEET YOUR TEAM
    • INSPIRING STORIES
  • LOCATIONS
  • SERVICES
    • CLASS-BASED TRAINING >
      • STRENGTH
      • BASE
      • CONDITIONING
      • FRC / MOBILITY
      • ARM FARM
    • PERSONAL TRAINING >
      • PRIVATE TRAINING
      • SEMI-PRIVATE TRAINING
    • DIGITAL PROGRAMMING
    • Physical therapy >
      • METUCHEN: TRI-PRO PHYSICAL THERAPY
      • CRANFORD: ORTHOSTRENGTH PHYSICAL THERAPY
  • SCHEDULE
  • EVENTS
    • TURF WARS 2022
    • UPCOMING SOCIAL EVENTS
    • UPCOMING GYM WORKSHOPS
  • MERCH
  • BLOG
  • CONTACT US
    • LEAVE US FEEDBACK
    • JOBS AT KING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
  • START NOW
    • MEMBERSHIP PRICING

STRENGTH BLOCK: OCTOBER 2020 - SQUATOBER

9/25/2020

0 Comments

 
Picture

ACCUMULATION VS INTENSIFICATION
​
As a reminder, we rotate our strength blocks between two central themes:
  1. Accumulation: volume, body composition and work capacity
  2. Intensification: strength, speed, power and explosiveness
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable, smarter and has a better ROI.

We're finishing an accumulation block where the theme was the 6-12 method, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.

For October 2020, we are shifting gears and heading into an intensification block. 
It will take us 4 weeks to go through this strength block cycle with a very straightforward linear progression model.

​Let's breakdown what that really means:


WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.
Picture

Introducing the October 2020, intensification strength block theme:
Picture
The name says it all.

​This month we are going to get familiar with being underneath some real pressure. We are bringing it back to the basics with a 5x5 program influenced by a fundamental strength program called Starting Strength. We are focusing on T.U.T. (Time Under Tension) and our goal is to get really, really strong. The starting weight to Squatober is going to be 60% of your 1RM, which is relatively lighter than what you're accustomed to. From there each day you will be adding 5lbs in total to your squat and floor press, and 10lbs to your deadlift each session. This linear progression will help you get acclimated to submaximal load and if done with proper technique will help ingrain a solid foundation. It is like what Xzibit says on MTV’s Pimp My Ride. “We heard you like squats, so we programmed more squats for you to do while you squat every day.” That's right, you're going to be squatting every single strength day. Good luck.



Picture
Picture
Picture
Picture

DID WE MENTION THERE WILL BE PARTIES?
At the end of Squatober, there will be two opportunities to test out our newly found strength.

Friday, October 30th - SQUATOBER PR PARTY
Saturday, October 31st - Halloween aka DAY OF THE DEADLIFTS
​(Note: COSTUMES ARE MANDATORY)


Squatober programming has been uploaded onto TrainHeroic and will transition us back to our traditional Monday, Wednesday, Friday weekly training split.

​Get ready to squat starting Monday, September 28th.
0 Comments

      SUBSCRIBE TO OUR MONTHLY NEWSLETTER!

    Subscribe to Newsletter

    Archives

    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018

    Categories

    All
    App
    Base
    Challenge
    Consistency
    Contest
    Explained
    Greyskull
    Hiring
    How To
    KPI
    Lifestyle
    Merch
    Metuchen
    Personal
    Psa
    Strength Block
    Summary

    RSS Feed

Picture
Our mission is to make consistent fitness easy through quality strength training combined with great community.
Picture
Mon - Fri: 5AM - 1PM,  4 - 8PM
Sat: 7AM - 12PM
Sun: Closed
Picture
Cranford: (908) 402-2177
Metuchen: (732) 413-0039

Picture

LEARN ABOUT US


CLASS-BASED TRAINING
PRIVATE PERSONAL TRAINING
SEMI-PRIVATE TRAINING
MEMBERSHIP & PRICING
BLOG POSTS
MEET YOUR TEAM
FREQUENTLY ASKED QUESTIONS

EXPLORE OUR WEBSITE


SCHEDULE
EVENTS
INTRODUCTORY TRIALS
MERCH STORE
CONTACT US
Copyright 2018 © King Strength and Performance, LLC
Follow Us:
  • Home
  • ABOUT
    • FAQ
    • MEET YOUR TEAM
    • INSPIRING STORIES
  • LOCATIONS
  • SERVICES
    • CLASS-BASED TRAINING >
      • STRENGTH
      • BASE
      • CONDITIONING
      • FRC / MOBILITY
      • ARM FARM
    • PERSONAL TRAINING >
      • PRIVATE TRAINING
      • SEMI-PRIVATE TRAINING
    • DIGITAL PROGRAMMING
    • Physical therapy >
      • METUCHEN: TRI-PRO PHYSICAL THERAPY
      • CRANFORD: ORTHOSTRENGTH PHYSICAL THERAPY
  • SCHEDULE
  • EVENTS
    • TURF WARS 2022
    • UPCOMING SOCIAL EVENTS
    • UPCOMING GYM WORKSHOPS
  • MERCH
  • BLOG
  • CONTACT US
    • LEAVE US FEEDBACK
    • JOBS AT KING
    • BUSINESS CONSULTING >
      • Gerrick King
      • Robert Yu
  • START NOW
    • MEMBERSHIP PRICING